ಕುಳಿತು ಏಳುವಾಗ ಸೊಂಟನೋವೇ? ಈ 6 ವ್ಯಾಯಾಮಗಳು ಪಕ್ಕಾ ಪರಿಹಾರ

#BACKPAIN #DRJITHESHNAMBIAR #SCIATICA #DIETCHART #PHYSIOTHERAPY #NATUROPATHY #AYURVEDA #NATURECURE #NISARGACHIKITSALAYA #SIRSI
ಕುಳಿತು ಏಳುವಾಗ
ಸೊಂಟನೋವೇ?
ಈ 6 ವ್ಯಾಯಾಮಗಳು
ಪಕ್ಕಾ ಪರಿಹಾರ
Old age back pain, also known as age-related degenerative changes or chronic back pain, refers to the discomfort or pain experienced in the back as a person gets older. It is a common condition among older individuals due to various factors, including wear and tear on the spine, decreased flexibility, reduced muscle strength, and changes in bone density.
As people age, the intervertebral discs, which act as shock absorbers between the vertebrae, may lose fluid and become less flexible. This can lead to the development of conditions like spinal stenosis, osteoarthritis, and degenerative disc disease. Additionally, muscle strength and tone tend to decline, which can further contribute to back pain.
To alleviate and manage old age back pain, regular exercise can play a crucial role. Exercise helps strengthen the muscles that support the spine, improves flexibility, and promotes better posture. However, it's essential to consult with a healthcare professional or physical therapist before starting any exercise program, especially if you have pre-existing back conditions.
Here are explanations of the six exercises you mentioned:
Straight Leg Raising: Lie on your back with one leg extended and the other leg bent at the knee. Slowly raise the extended leg upward, keeping it as straight as possible, until you feel a gentle stretch in the back of the thigh. Hold for a few seconds, then lower the leg back down. Repeat on the other side. This exercise helps stretch the hamstrings and lower back muscles.
Knee to Chest Exercise: Lie on your back with both legs extended. Bend one knee and gently pull it toward your chest using your hands or a towel wrapped around the back of your thigh. Hold for 5 seconds and then release. Repeat with the other leg. This exercise helps stretch the lower back and buttock muscles.
Pillow Press Exercise: Lie on your back with your knees bent and feet flat on the floor. Place a pillow between your knees. Squeeze the pillow by contracting your inner thigh muscles while keeping your back and pelvis stable. Hold for a few seconds, then release. Repeat the squeezing motion for a designated number of repetitions. This exercise targets the inner thigh muscles and helps stabilize the pelvis.
Abdominal Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or crossed over your chest. Engage your abdominal muscles and lift your head, neck, and shoulders off the floor while exhaling. Hold for a second, then lower yourself back down while inhaling. Repeat for a designated number of repetitions. This exercise strengthens the abdominal muscles, which provide support for the lower back.
Cobra Stretch: Lie on your stomach with your legs extended and hands placed under your shoulders. Slowly lift your chest off the floor, keeping your hips and pelvis in contact with the ground. Hold the stretch for 5-10 seconds while breathing deeply, then lower your chest back down. This exercise helps stretch and strengthen the muscles in the lower back.
Cat and Camel Posture: Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Begin by arching your back upward, like a stretching cat, while tucking your chin toward your chest. Hold for a few seconds, then reverse the movement by allowing your lower back to sag downward and lifting your head and chest upward. Repeat the cat and camel movements for a designated number of repetitions. This exercise helps improve flexibility and mobility in the spine.
Remember, it's crucial to listen to your body during exercise. If any exercise causes pain or discomfort, stop immediately and consult with a healthcare professional.
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ತುಂಬಾ ಪ್ರೀತಿಯಿಂದ ಚೆನ್ನಾಗಿ ಹೇಳ್ತೀರ tq so much sir 🙏

[@premasaundatti]

🙏 ಸರ್, ಈ ವ್ಯಾಯಾಮ ಮಾಡುವುದರಿಂದ ನನ್ನ ಕಾಲು ಸೆಳೆತ ಕಡಿಮೆಯಾಗಿದೆ ಸರ್ ತುಂಬಾ ತುಂಬಾ ಧನ್ಯವಾದಗಳು

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ಸರ್ ನಿಮ್ಮ ನಿಸ್ವಾರ್ಥ ಸೇವೆಗೆ ಅನಂತ ಅನಂತ ಧನ್ಯವಾದಗಳು... 🙏🙏🙏

[@varalakshmichowdegowda5687]

Thank you sir.i am suffering from back pain. nim videos yinda nanage thumba help hagtide.thumba thumba thanks sir

[@roopamarinarego2269]

Thanks a lot sir. Your smiles expression are making cure.

[@keerthikulkarni6373]

Rumba channagi thiLisutteera, thanks 🙏

[@kavithakavi9907]

Namaste namaste namaste namaste namaste namaste namaste 🙏👌❣️👌 super

[@varalakshmichowdegowda5687]

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ನಮಸ್ತೆ 👍👍👍👍🙏🙏🙏🙏🤝🤝🤝🤝🤝

[@user-xp5mn6cr6v]

Danyavadagalu sir

[@rohinikanchan381]

Thanks a lot Doctor.

[@NisargaHospital]

Keep watching

[@drd.s.ramachandrarao612]

Your information is very helpful sir may god bless you sir

[@roopashankar4065]

Thank you so much brother it's really helpfull

[@NisargaHospital]

Always welcome

[@jayammamariyappa4347]

Thanks sir

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Thank u sir🙏🙏

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ಸರ್ ಧನ್ಯವಾದಗಳು

[@anasuyashivashankar7156]

Thq 👌 👍

[@premaholennavar3855]

Tq Dr, easy exercises

[@lalithas3822]

Very nice information tq you sir

[@shyamalamsuvarna7484]

Thank you very much

[@user-cw7le9kr6f]

Thanku doctor sir

[@Anuradha-fu8lk]

Good

[@gayathris4031]

🙏sir, Mandi noovu eruvavaru pavanamukthasana madabahuda, dayavittu thilisi🙏

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TQ sir your explanation is very good.🙏

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Keep watching

[@lalithas7220]

🎉

[@jyothiprakash1664]

Nangu thumba back pain sir,but exercise estu dina madbeku sir plz tilsi

[@vijayalakshmibk1966]

Tq sir

[@namana-Avym]

Disc bulge protrusion, extrusion ,spinal canal stenosis ,loss of lordosis, disc dessication, facet joint orthopathy, iddavaru ee exercise maadabahuda sir

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[@prabhavathis6627]

Very good explanation. Sir

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Keep watching

[@k.padmapadma2879]

Sir nimmannu kanabeku. Hege Sir dayavittu thilisi.

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[@jurabieliyas8909]

Tank you sir

[@trivenishamnur6889]

ತುಂಬಾ ತುಂಬಾ ಧನ್ಯವಾದಗಳು ಸಾರ್ 🙏🙏

[@shanthikotian1829]

Sir nange thumbha kalunovu kalina padha thumbha seletha thumbha medicine madidhe but yenu projna agilla ondhu kalu mathra sir yen madli

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[@prashantpatil816]

🙏🏼💐 very useful video 👍 sir 🙏🏼

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Keep watching

[@drd.s.ramachandrarao612]

🙏

[@natarajcj6631]

ಹೊಟ್ಟೆಯಲ್ಲಿ ಹರ್ನಿಯಾ ಆಗಿದ್ದವರು ಹೊಟ್ಟೆ ಮತ್ತು ಸೊಂಟದ ಮೇಲೆ ಮಾಡುವ ವ್ಯಾಯಾಮ ಮಾಡಬಹುದೇ ತಿಳಿಸಿ ಸರ್

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[@trivenishamnur6889]

🙏🙏👍

[@rahmangs10]

Thank you sir My son, 22year , healthy boy Reasently he had lower back pain. Dr. Deepak Rai diagnosed prescribed for MRI. Under tesla 1.5 mri report he find sacroilitis problem. Dr didn't give any medicine instead suggested some exercise only. Pls suggest.

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[@janakims5211]

Delivery aada nantara baruva sonta novige iede exercise madabeka?

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[@rooparoopa1169]

Sir nanage 30 year adre evage mandi matte sonta nou ede sir

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[@ravishankarkamathkumble5633]

Parkinson remedy please.

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[@bhavanika3838]

Namaste sir. Very useful exercises. Thanku. But I am having severe knee pain due to Arthritis Sir,.so I can't lift my legs or bend my knees. What to do sir. How to do the exercises and I am little fat and having tummy. Please give suggestions sir. I want to become thin. I am 69 yrs old.

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[@bharatihegde9499]

Sontadalli road edre e vyayama madbahuda?

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[@tthippeswamy054]

ನಮಸ್ತೆ ಸರ್ ಲೈಪೋಮ ಗಡ್ಡೆಗಳಿಗೆ ಏನಾದರೂ ಯೋಗಾಸನ ಗಳಿದ್ದರೆ ತಿಳಿಸಿ ಸರ್

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[@bharathbharath2988]

Sir running madabhahuda

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[@bharath8679]

ನಾನು ಟೈಲರ್ ಮಿಷನ್ ಚೇರ್ ಮೇಲೆ ಕುಳಿತುಕೊಂಡು ಕೆಲಸ ಮಾಡುತ್ತೀದ್ದಾಗ ಒನ ಹವರ ಕೊತು ಮತ್ತೆ ಏಳುವಾಗ ಸೊಂಟ ನೋವು ಬಗ್ಗಿ ಎದ್ದೇಳಿ ಬೇಕು ಸಾರ್ ಪ್ಲೀಸ್ ಇದ್ದ ಕೆ ಪರಿಹಾರ ಪ್ಲೀಸ್

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[@Anuradha-fu8lk]

Weakness in back

[@chandramoulimm2703]

Yess it's true

[@mailaridhosmani398]

Please address me

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[@mangalagowri8839]

Thank you for your information

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🎉Thanks

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Tq....... Sir 🙏🏻

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thank you sir, 🙏

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Good advice sir thank you

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Thanks and welcome

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Thank you sir