Hi mam, My age is 40 yrs. I am working as laundry valet in a hotel. My job is such I have to stand for long hours doing pressing bcoz of that my back pains a lot and my leg nerves are very painful. What should I do. Pls can you suggest some exercise for my problems. Thank you.
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Quadriceps Exercises- Lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core Strengthening Exercise- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Hams Stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. repeat 10 times, twice a day.
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Due to long standing and bending you back muscles are getting fatigued which may be the cause of your pain. Firstly take frequent breaks in between your work. Start with back strengthening exercises and stretches for your back and leg muscles. The exercises are calf stretches, hamstring stretches, piriformis muscle stretch, and strengthening of abdominal and back muscles. Please learn these exercises from a physiotherapist.
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1. Start with Physiotherapy treatment to reduce Pain. 2. Then start with spinal exercises. 3. Use lumber spine belt. 4. Don't sit on floor. 5. Don't lift heavy things 6. Apply volini cream twice a day. 7. Take calcium, vitamin D 3 and Methylcobalmine supplement for one month.
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