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Treatment Tips On My Lumbar Spondylosis

When I was diagnosed with Lumbar Spondylosis in the hospital recently, I was given some "tips" on how to relieve my back.  Before I left the clinic, the nurse led me to another treatment room and gave me this diagram...
One by one she taught me how to do... and then told me to lie down on the bed and showed her till I got them right..... For the next few days, I did all the exercises I was told to do... I did them before I go to sleep and when I get up in the morning....
And when I felt my back was not as painful as before, I ended up doing these two only.... 
Lie down with bended knees and lift my body up as gently as I can.... 
Do it 20 times....
And this is the one I don't mind doing.... easier... and less headache... 
Lie on the back with bended knees and lift up the buttocks...
It will straighten my back...
Besides wearing the back support, these exercises is part of the treatment...
Now I feel much better already....
Hope it continues to stay that way... 
No heavy lifting... No long hours of blogging...


  1. Good to know that you are getting better. A painful back is not good for makan-makan trips ;)

  2. Good that you continue to do the exercises, but why only two and not continue to do all of them?

    1. Lazy ma, Mun... and since back getting better, I shorten them... :)

  3. I dont like to exercise so I guess if you ask me to do those I'd only be 3 minutes hot (sam fan jung yit dou).. But no choice have to force yourself to do it in order to get better.. Good to know you are getting better..

    1. Yes, if still pain, I got to do.. when no pain, then steal work... :)

  4. OMG!!! Sit ups!!! If I lie down, I cannot get up already wor!!!! Muahahahahaha!!!!!

    1. Back up only.. no sitting ups.. I also cannot do la! hahahaa..

  5. So also can't long hours on the computer?

    1. Don't sit too long.. listen to this auntie here.. hahaha

  6. I also can and need to do it too.

  7. That first exercise will give you a flat tummy too :)

  8. I used to exercise a bit each time before I get up from bed. But recently I get from bed first, then only I exercise a bit. It's good to exercise. Keep it up.

  9. Ohh.....keep it up, Claire. Be rajin time can be lesser.hahahah


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