I am 68 years old (female). I have been suffering with knee pains for the last 10 years. For the last 2 years I have been getting severe back ache pain which tends me to bend. Unable to stand at least for 5 minutes. Also having hip pain. Recently I took X-rays.
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For knee, most probably it's a osteoarthritis so you have to avoid low sitting, squatting and if possible avoid stair climbing as less as possible. Do some exercises for knee to strengthen the muscles surrounding the knee like: below knee keep a bed sheets roll and press on it, hold for 10 sec and release again after 5 sec repeat the same for 10 times, morning and evening. Than lift your leg up up-to 45to 60 degrees and hold for 10 sec and repeat the same for 10 times. Use hot pack for 15 min daily for back and also for knees. For back You need to improve your core muscles strength. Avoid forward bending activities. Sitting on soft sofa, Bean bag etc. Avoid low sitting. For spinal exercises you can contact me . Wish you happy New Year 2018.
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