My self raju and my problem is that I have so pain in my back side when I complete my work day to day I need some suggestions please help.

Question

Dear you can follow these methods for relief from backache (back pain):
* first correct your sitting posture. Do not bend your lower back. You can use lumber belt for support.
* do regular back strength exercises. Move your clockwise and anticlock wise.
* do not sleep on very soft bed, sleep on slight hard cotton mattress.
* do tadasana and bhjangasana for back strengthening. If you can not understand these asans you can consult me.
* take calcium rich diet and calcium and vitamin d supplements regularly.
*do not take any heavy weight or heavy work.
* if you are over weight then follow a good and effective diet plan to loose some kilos of weight. You can consult me to get a diet chart. * you can take guggalu tablets of himalaya for fast relief.
You can consult me privately for detailed and complete treatment.

Robin Anand · Accepted Answer

Dear you can follow these methods for relief from backache (back pain):
* first correct your sitting posture. Do not bend your lower back. You can use lumber belt for support.
* do regular back strength exercises. Move your clockwise and anticlock wise.
* do not sleep on very soft bed, sleep on slight hard cotton mattress.
* do tadasana and bhjangasana for back strengthening. If you can not understand these asans you can consult me.
* take calcium rich diet and calcium and vitamin d supplements regularly.
*do not take any heavy weight or heavy work.
* if you are over weight then follow a good and effective diet plan to loose some kilos of weight. You can consult me to get a diet chart. * you can take guggalu tablets of himalaya for fast relief.
You can consult me privately for detailed and complete treatment.

Vishwas Virmani · Answer

Extension exercises x 15 times x twice daily.
Bhujang asana.
Core strengthening exercises.
Back stretching stretch.
Do the cat/cow
avoid bending in front.
Postural correction- sit tall, walk tall.
Apply hot fomentation.