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. Bhujang asana? lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core strengthening exercises- straight leg raised with toes turned outward, repeat 10 times, twice a day.
as per your description your height and weigh r fine. It may be cause of posture i. E. Known as mechanical backache. Mechanical backache is a pain in back due to work in wrong posture or more muscles are weak and other hip & thigh muscles are tight.
Take hot fomentation, do stretchings of tight muscles and core muscles strengthening.
Use good posture during work, watching t. V. Using mobile and travelling. Start with cycling and swimming for endurance and flexibility functional training.
Avoid smoking/alcoholic if you do.
You need to do some stretching exercise. Do not take any wt by bending. Sit in upright position. Take hot water bag application. With this you need proper homeopathic treatment for cure. Soo you can contact me.
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