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How to manage pain due to a tear in the abductors?

Q: I am 23 years old. I probably tore my abductors while stretching 2 months ago. Though it has healed now, but minor pain is still there. This pain comes only when I do stretching and not in case of walking, running etc. My doctor suggested an MRI of the lumbar spine. The report says: Loss of lumbar lordosis with mild primary bony lumbar spinal canal stenosis; Mild reduction in L5/S1 disc space height; Mild L4/5 and L5/S1 annular disc bulge leading to thecal sac indentation with bilateral l4/5 and L5/S1 lateral recess compromise. Corresponding intervertebral foraminae are normal. Presently, I can run for 1-2 km easily and do stretching and weight lifting. I don't get any back pain even after sitting for hours. I do lot of back strengthening exercises. I have always been involved in sports activities or exercises, though I am a computer science student. Which exercises do you recommend?

A:Overstretch injuries of the muscles are common in athletes and those who work out in gyms. Often it happens as a result of inadequate warm up exercises. The MRI findings of the spine may be incidental as these are quite common in most average persons. You are able to do most of day-to-day activities that are expected in a young person like you. You should certainly avoid excessive abduction of your legs. For example; do not take your legs out as you do in sitting cross legged. You could go to a physiotherapist and learn extension exercises for the back. These restrictions could continue till about six months from the time of injury.

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