I am suffering from waist bone pain because of it its difficult for me some time to walk.

Question

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.

Vishwas Virmani · Accepted Answer

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.

Garima Sharma · Answer

Hi lybrate-user, It?s estimated that up to 80 percent of adults experience persistent symptoms of lower back pain at some point in their lives. Here are few methods: 1. Regular Full-Body Exercise - Exercising regularly, including doing both cardio/aerobic exercises and strength training, can help reduce back pain by increasing flexibility, helping you maintain a healthy weight, reducing inflammation, improving posture and reducing muscular compensations/weakness. The top five exercises to strengthen your core to both prevent lower back pain and provide lower back pain relief are planks, cat and the cow, V-ups, swimmers, and rows. 2. Soft Tissue Therapy - Soft tissue therapies ? including active release technique, Graston technique or massages ? may be able to help treat and prevent short- and long-term back problems without the use of drugs (or sometimes combined with medications for stronger effects). Soft tissue therapies help treat the underlying causes of back pain, such as poor posture, muscular compensations, and weakness through manipulative, hands-on adjustments. These natural therapies can help ?turn on? muscles that have been ?turned off? due to past injuries and therefore eliminate added stress on painful parts of the back or legs. 3. Prolotherapy for Chronic Injuries/Tissue Damage - Prolotherapy treatments work by naturally promoting a minor inflammatory response near damaged connective tissue, promoting regeneration and the growth of new, healthier tissue in the process. These treatments have been used to effectively reduce or heal chronic musculoskeletal conditions of the back, such as herniated/bulging discs, arthritis, osteoarthritis or other chronic joint pains, and tendonitis that affects the lower body and causes compensations in the spine. For the most benefits, it seems that prolotherapy works best when combined with other back pain treatments, such as spinal manipulation, exercise and in some cases medications when needed. 4. High-fiber foods ? A high-fiber diet may be able to help you lose weight and overcome problems like high blood pressure, plus it?s beneficial for gut health and digestion. Constipation can make back pain worse, so eat plenty of fruits and vegetables, which are naturally high in fiber and other nutrients. 5. Water ? Stay hydrated to prevent muscle spasms, manage blood pressure and improve digestion. Drink eight glasses of water daily as dehydration can increase back pain. 6. Clean, lean protein foods ? Choose pasture-raised chicken and turkey or grass-fed lean meats to provide your body with adequate protein needed to maintain muscle and bone health. Other good protein sources include cage-free eggs, fish, bone broth or other unprocessed protein powders, beans, and legumes. 7. Fish oil (2,000 milligrams daily): People with back pain need higher doses of omega-3 fats to help reduce inflammation. Supplementation is often required since most of our diets don?t include the necessary dosage. 8. Turmeric (1,000 milligrams daily): Turmeric contains curcumin, which is the active ingredient that has powerful anti-inflammatory abilities, anti-aging effects and reduces pain. 9. Essential oils: Peppermint and wintergreen oil are effective analgesics that cool inflamed joints and reduce back pain. You can mix these oils with coconut oil and rub onto joints or make a homemade muscle rub. Frankincense and cypress oil reduce inflammation and improve circulation, which improves back pain. 10. Magnesium (400?500 milligrams daily): This mineral is sometimes called the ?relaxation mineral? because it helps relax muscles and reduce stress. Decrease the dosage of magnesium if it causes diarrhea. Hope this helps. Good luck.

Julie Mercy J David Raja · Answer

Anaemia always leads to the symptoms of being tired that can also be reason to have frequent sprains in the leg once the oxygen levels in the blood comes down it automatically leads to improper functioning of the joints and muscles and that also might make the hip muscles to become tired thereby straining mildly might lead to waist / hip pain.