: L3, 4, 5 and S1 intervertebral discs are degenerated and L4-5 shows posterolateral forminal disc protrusion which has compromised lateral neural canal. Prolonged sitting and jerky rides do not suit me. What should I do to get back my normal life and resume work. Is riding a bicycle good for me. I don't know swimming. Pls advise. Thanks.

Dr. Sonia SharmaPhysiotherapist4yrs exp

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Back pain or HIP PAIN k liye back isometrics exercise kijiye or hot fragmentations kijiye. For word bandings mat kijiye. Long time ek hi positins m mat rahiye. Breegings exercise bilateral or single leg rotation kijiye phle without weight kijiye fir 1-2kg weight cuff se kijiye rotations kijiye leg single -single than avoide kijiye stair clabbings sweelings ho to ice ki massage kijiye back pain ko ap darr mat smjiye ap low back belt bi use m laa sakte h vo kisi bi tarah k jurck se apko bacha ti h deep breathing exercise kijiye I hope get well soon? thnx. Shoulder pain or elbow pain or HAND PAIN k liye ap ice massage kijiye ? jurck se bachiye or shoulder wheeler exercise kijiye. Clapping kijiye. Sweeling aye to ice massage kijiye ??rotation krte rahiye. Elbow m pain ho to ap ultra sound lgaiye 4-10 days pulley exercise kijiye or weight cuff bandh kr 1-2kg k weight cuff se pendullaer exercise kijiye?. I hope get well soon thnx. Wrist pain k liye stimuleter ka use kr sakte h ?. Or fingers k liye mobilization bi krsakte h I hope get well soon??thnx Leg pain k liye calf stretchings or periformis stretchings or T. F. L stretching ilio psos muscles ki stretching kijiye sweelings ho to ice pack kijiye or sweeling nhi ho to hot pack ka use ap kijiye. Heel track kijiye? weight cuff 1-2kg use kijiye or leg exercise kijitye hips up nd down exercise kijiye?. Walking kijiye phle edii rakiye fir panjaa rakijiye 6-9 kaadaam chalet huye apni walking ki capacity incress kijiye daily 1000 kaadaam ap chaliye ?deep breath lijiye pani jada se jada pijiye ??. Long sitting, standing, clambing avoide kijiye I hope ap jaldi ache ho jayege thnx. KNEE PAIN k liye ap knee cap use kijiye ?or hot fragmentation kijiye jada stair clambbings mat kijiye?. Long sitting or standing mat kijiye??. Heel track kijiye 4-5 time, ediii panjaa kr k chaliye 1000 kaadaam???. ANKLE PAIN k liye ap ice se massage kijiye ?. Quick stretch kijiye or tempoline kr sakte h ap??for jumping??ankle toe movement kijiye countinu?. Weightcuuff bandh kr 1-2 kg k ap sit to stand kr sakte ho??. I hope ap jaldi theek ho jaayege thnx?? 

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