I am 50 years old suffering from pain radiating in both the legs from past 6mn please help me to come out of my pain.

Dr. Iram ParveenOccupational Therapist5yrs exp

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Take hot fomentation avoid long standing while sitting lower back should be well supported with cushion when doing work while sitting on a chair do make use of foot rest do back isometrics- lie down straight, keep a towel roll under your lower back, press it & hold for 3 sec then relax, 10 repetitions twice daily bridging- lying straight fold your knees, raise your back upwards, hold for 3 sec then relax, 10 repetitions twice daily slr- lying straight, raise your leg straight upto 30-45 degrees & hold for 3 sec then relax, 10 repetitions each leg twice daily prone slr- lying on your stomach repeat the same above exercise do spinal extension- lying on your stomach, hands on sides, raise your chest upwards & hold for 3 sec then relax, 10 repetitions twice daily gradually increase the holding time, like from 5th day you can increase holding time to 5 sec. 

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