You might have weak core muscles. If you have to sleep straight keep pillow under your knees and sleep. And if you have to sleep on side keep pillows between your legs this will help
Have your belly tightened throughout the day by sucking it in
Do not hold breath
I can guide you step by step for your back pain
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.
Hello sir, as per your age there are degenerative changes..further assessment required to diagnose and differentiate..since how long you have pain, is it radiating to your legs,any tingling or numbness..any investigations done..had any injury, fall..also clinical evaluation..its facetal block or disc..go to nearby Physio clinic..it will be of help.
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