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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