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Apply hot fomentation twice daily.
Avoid bending in front.
Postural correction- sit tall, walk tall.
Extension exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times.
Main cuase for the back pain after 50 years of age is due to degenrative changes I the spine
use hot water bag / heating pad for 20-25 min.
After that do some back extension exercises like bhujangasan (half cobra pose) and pelvic bridging exercises 10 sec hold and 3 sets of 10rep. Twice a day,
avoid forward bending, sitting position for long time and sitting without back support.
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