sorry sir உங்களுக்கு நல்ல மனசு உங்கள் family க்கு கடவுள் ஆசீர்வாதம் என்றும்உள்ளது இந்த மாதிரி விரிவாக சொல்லி தர மாட்டார்கள் surgery எனது இடது கால் மடக்க முடியாமல் இருந்தது பயிற்சி அப்புறம் கீழே உட்கார்கிறேன் நன்றி சார் வாழ்க வளமுடன்
Sir I had failure surgery on L5S1 micro discectemy in 2015 almost 8 years ago.. doctors suggests another surgery but I have scary on that.Shall I do this exercise? An other question for you. This McKenzie exercise pull back the disc in its original position?expecting your kind reply thank you very much for this wonderful video
Thank you so much sir..I did for 15 days and I am completely painfree ....I strictly followed the times you mentioned by keeping alarm clock..Thank you once again sir
@@ganesanmeera2325 sir 15 day exercises panunathum pain sariyaeducha konjam sollunga yenakku back pain and thai pain erukku 6 montha please sollunga reply pa
Namaskarams Dr எனக்கு L4- 5 bulge 20 வருடத்திற்கு மேலாக உள்ளது. உடற்பயிற்சிகள் செய்து பராமரித்து வருகிறேன். ரொம்பவும் வலி இருப்பின் நீங்கள் இந்த வீடியோவில் சொல்லிக் கொடுத்தபடி செய்து வலியில் இருந்து மீண்டு வருகிறேன். இரண்டு வருடத்திற்கு முன் எனக்கு வலது பக்கம் அடிவயிற்றில் வலி ஏற்பட்டது. வருடத்திற்கும் ஓரிருமுறை வருகிறது. தொடை வரை பரவுகிறது. அல்ட்ரா சவுண்ட் ஸ்கேன் செய்ததில் உள்ளுறுப்புகளில் எந்த பிரச்சனையும் இல்லை என்று சொல்லிவிட்டார்கள். வலி தானே வருகிறது நான்கு நாளில் சரியாகி விடுகிறது. வலி இருக்கும் போது வலது காலை ஊன்றி வைத்து நடப்பதில் சிரமப்படுகிறேன். பிரச்சனை என்ன என்று கண்டுபிடிக்க முடியவில்லை. இதுவும் சியாடிகாவினால் வரக்கூடிய வலியா? ஆம் எனில் அதற்கு ஏதேனும் மருத்துவம் உண்டா? உங்கள் பதிலுக்காக காத்திருக்கிறேன். நன்றி.
Hello hemalatha, Human body is NOT designed to stay in one place for a long duration such as sit for long duration, it is designed to move or rest. But since our jobs requires us we make ourselves sit for a long time. However, you can find a standing desk where you can move it to either ways, where you can sit for a while and stand for a while and alternate them to compliment spine. With regards to your question: best chair would be something in which seat height is adjustable to suit your knee angle kept at 90 deg and spinal extensor back support, but make sure you sit against it, most of the people dont even sit at the back of the chair properly,. I have noticed they sit only in half seat mostly in the front. Is that answers or question? Sheriff
Thanq soo much sir, ur explanation very clear give confidence, my mom suffering ths pain last 1yr, I seen many vdeos in utube but no one explain like u thanks a lot, aftr 10dys prctice this exercise to my mom I will comment... Hope it will work 😊
Hello Priya darshini, Thank you for your kind comments. You are very welcome. Thanks for your suggestion. I have covered it in different segments. If you wanna watch them. Let me know, I will share the links of those videos here. Thank you! Sheriff Family vlogs
Great. Its cumber some, but worth the watch. Here it is : Please follow the sequence: Step 1: th-cam.com/video/1O5A60Dk6Do/w-d-xo.html Step 2: th-cam.com/video/zLa8LZdrMWo/w-d-xo.html Step 3: th-cam.com/video/LiRECTV3tpM/w-d-xo.html Thanks sister! Sheriff Family Vlogs
Sir , Good Day and I hope you are doing well along with your Family , i am 35 yrs old and i got Disc Prolapse before 8 months and i tried almost all treatments but none worked ,i saw your video few days back and before starting the exercise i need to share my experience . My pain is on and off and sometimes upto feet and sometimes calf muscle and the pain also differs on a day like in the evening it will be more and in the mrng i can walk even for 30 mins , can i do this exercise and since my pain is until feet after how many days i can feel difference based on your experience.
Hello bala, You message got hidden, I just noted your message in the studio mode of TH-cam. Sorry for the delayed response! Sir , Good Day and I hope you are doing well along with your Family , Good day and we all are doing fine. Thanks for checking i am 35 yrs old and i got Disc Prolapse before 8 months and i tried almost all treatments but none worked ,i saw your video few days back and before starting the exercise i need to share my experience . Okay My pain is on and off and sometimes upto feet and sometimes calf muscle Thats common and the pain also differs on a day like in the evening it will be more and in the mrng i can walk even for 30 mins . This is common too in muscle weakness situation!!! can i do this exercise and since my pain is until feet 100% you must try after how many days i can feel difference based on your experience usually it should feel better in 3 week but to get completely better longer than that
@@balasubramanianmp9030 Thanks for your interest, Yes I am from Chennai! but currently working in USA. we could meet some time, when I am in Chennai during my vacation!
Sir my report shows L4/5 and L5/s1 discs show mild posterior disc bulges indenting the thecal sac and physiological disc bulges are seen at c4/5 and c5/6 levels indenting the thecal sac. Is this a major problem?? Can i cure this permanently?? Because I am just in my teen and can i do some heavy workouts regularly? Please do clear my doubts sir
Sir my report shows L4/5 and L5/s1 discs show mild posterior disc bulges indenting the thecal sac and physiological disc bulges are seen at c4/5 and c5/6 levels indenting the thecal sac. Understanding Thecal sac: th-cam.com/video/V86AyPCqdfc/w-d-xo.html Understanding Disc problem: th-cam.com/video/6f89ZN9pSQo/w-d-xo.html Is this a major problem?? Not really Can i cure this permanently?? No! you can only help to prevent this getting worse and live better than before with less pain to no pain. Because I am just in my teen and can i do some heavy workouts regularly? Yes you can Please do clear my doubts sir - sure with pleasure! Thank you Sheriff
Iam 72 years Male. Suffering from sciatica pain last 3 years. I walk only 5 mnts after my legs are no sensation. I sit 5 mnts after I walk. I go on market, bank by cycle. I do some exercise. Use bath cold or heat water which is best. I will not use painkiller medicines. Kindly give advice for older pupils.
I watch your vidios. It is very true. Your speech is very. Very nice. 72 years old man. Some doctors says sciatica go on very risk. No leg sensation it go on wheel chair. I expect your advice.
@@joeprasanna894 Vanakam! nandri for your kind words. Sciatica is not that risky. Many people have it. People don't go on wheel chair that easily. if there is weakness in the foot or legs , such as unable to move foot or toes, then its emergency. just pain alone its not emergency. Dont worry Sheriff
@@joeprasanna894 neenga sole problem - sounds like central canal stenosis - neenga flexion based exercises try pannunga - apram - disc exercises pannunga
தெளிவான விளக்கம் 🙏🏻 நன்றி.நான் ஓராண்டாக disc prolapse பாதிப்படைந்துள்ளேன்.6 மாதங்களாக மிகவும் அவதிப் படுகிறேன்.நடக்க முடியாமலும், இரவில் அதிக வலியாகவும் உள்ளது.நான் நேரில் சந்தித்த மற்றும் TH-cam videos ல் பார்த்த Doctors mostly bed rest is must nu சொல்லி இருக்காங்க.நீங்கள் bedrest எடுக்க கூடாது என்று கூறி உள்ளீர்கள்.ஏன் இந்த கருத்து முரண்பாடு ?
Sir, enakku disc prolapse aahi 4month ah rest and tablet matum (doctor's advice)eduthen cure ahala.unga videola exercises than solution nu sonnenga .naan intha Exercise ah panni 6 week la disc prolapse cure ahiduchu.ippo leg la pain illa .nerve pain fulla cure ahiduchu.rompa rompa thanks sir. Cure aana evvalavu days ku piraku running and long jump pogalam Long jump pannum pothu disc marupadiyum slip ahuma Intha Exercise life long pannalama.appo disc problem varaamal irukkuma Rope eralama Disc problem varaamal irukka enna precaution pannalam Please answer my all questions Again very very thanks sir
Sir, enakku disc prolapse aahi 4month ah rest and tablet matum (doctor's advice)eduthen cure ahala.unga videola exercises than solution nu sonnenga .naan intha Exercise ah panni 6 week la disc prolapse cure ahiduchu.ippo leg la pain illa .nerve pain fulla cure ahiduchu.rompa rompa thanks sir. - Reply: Rombo sandosama iruku! neenga adhe proper ah follow panni irukeenga nu artham. Proper ah follow panravangaluku, 50% patients nalla avanaga. Ungaluku namma channel videos payanulladha iurku endraal, freinds and family ku share apnnunnga, social media platforms le yum share apnni makkaluku reach apnna vainga. Answering your follow up questions: Cure aana evvalavu days ku piraku running and long jump pogalam Reply: Vali ponadhum cure ayiduchu nu artham illa, neenga correct ana padhai le poreenga nu artham. apram, neenga seiya vendiya visayame, stengthening, strength training arambicha apram, 6 weeks ku apram long jump try pannalam, but ore adiya pannama, konjam konjam ah seiyalam. Long jump pannum pothu disc marupadiyum slip ahuma Reply: Long jump naale disc slip aguradhu illa, proper shoes illama and proper technique illama and rombo jaaasthiya training panradhu, idhu thaan karanam. Proper shoes podunga, adigama train panandhenga ore naale le Intha Exercise life long pannalama.appo disc problem varaamal irukkuma Reply: Inda exercise life long pannalam, but 2 hours ku oru thadava panna theva ila. oru naal ku one time panna podhum, cure ana piragu. Rope eralama: Reply: Yes Eralaam. Disc problem varaamal irukka enna precaution pannalam Reply: idhu oru video [odanum idhe pathi, avalo iruku idhe pathi pesa, main ah smoke panna koodathu, repeated bending seiya koodathu, susatined bending seiya koodathu, daily baseline motin check pannanum, strength training panannum, nalla shoes use pannanum, porper suspesion venum in bike, rombo neram itkara koodahtu, inda exercises once a day panannum. inda madiri niraya iruku Shoes correct ah epdi vanagnum nu oru video poduren Please answer my all questions - i did Again very very thanks sir - You are welcome Sheriff Family Vlogs God Bless
@@Waseem_Sheriff sir, strength training ippo arampikkalama.palaya padi normal life ku evvalavu naal agum.eppo hard Exercises and wright ellam thookalam.strengh exercisela enna pannanum.disc problem fulla cure anathu eppadi theriyum.
sir, strength training ippo arampikkalama. - yes palaya padi normal life ku evvalavu naal agum. - adhu unga activity e poruthu iruku, sila per ku normal life endradhu sogusa car le poye sogusa varadhu, sila per ku normal life kastapattu uzhaikuradhu eppo hard Exercises and wright ellam thookalam - After strength training for 2 months slow ah ellam start pannalam. .strengh exercisela enna pannanum. - idhu pathi oru video podanum disc problem fulla cure anathu eppadi theriyum. - Baselines test
@@Waseem_Sheriff sir,base lines test appadina enna Ippo running pogalama Sir please,Strength training Patti oru video pogunga Intha Exercise innum evvalavu naal 2hours ku one time pannanum
@@ajithajith9720 Baseline test na, sonna puriyadhu, adhu oru video le pesuren kandipa. Strength taining video after disc prolase adhuvum poduren oru video and shoe pathiyum oru video poduren. ungaluku rombo use agum. Sheriff Family Vlogs
Sir I consulted doctor it is 80 percent disc bulge problem so he suggested for surgery . I asked him will I am able recover by doing exercise, he told that it is only for the pain relief. What should I do sir
Great! at least you know your problem! But, does not matter, whether it is 80% or 20% problem! you need start with non surgical treatment options! which is exercises, medication etc. before operating! once a operation is done its done. you can reverse it back. watch this!!! th-cam.com/video/xbQhgDwf9QE/w-d-xo.html Sheriff
Sir vannakkam Kerala & ஒரு சில இடங்களில் disc bulge போன்ற பிரச்சனைக்கு Ayurvedic treatment முறையில் (total body மசாஜ்) செய்தால் disc bulge சரியாகுமா? மசாஜ் செய்தால் அதனுடைய result எவ்வாறு இருக்கும் Pls sir உங்கள் advice கூறுங்கள்.
Sir ...This is what problem and what to do for recovery.sometimes came light pain. MRI REPORT 👇 1.Partial sacralisation of L5 2.E/0 mild degenerative disc diseases with diffuse disc bulge is noted at L2-L3 3.E/0 mild degenerative disc diseases with diffuse disc bulge at L3-L4 level causing indentation to mild compression of bilateral exiting nerve roots 4.mild degenerative disc diseases with diffuse bulge is noted at L4-L5 level causing bilateral neural recess stenosis with indentation over bilateral exiting nerve roots 5.E/0 mild degenerative disc disease with diffuse disc bulge is noted as L5-S1 level causing compression of bilateral exiting nerve roots. 6.Thickened ligamentum flavum L3-4 onwards . Pls reply....
Super explanation sir nan stop paniten pain iruku nu nelachutu.. neenga sonamathiri enaku first hip la then mela valichu neckla valichathu.. inimel regulara pananum sir
Sir 😭😭😭😭😭😭😭 Romba Romba Romba Romba Romba Romba Romba Thanks sir ithu varaikum na hospitalku 3 monthla 20000 selavu pannita but ivlo vishayam yaarum solala MRI scan yedunga tablet yeluthi kuduthute erunthanga ninga solrathu yenaku romba happy sir na billingla eruka sir yenaku merrege agi 2 pasanga erukanga 5 years romba valiyala kashta patta job poitu aprm than surgery panna analum sari agala ippo L5 problem ayduchi javvu veliya erukunu sollitanga marubadium surgery panna solranga yenaku bayama eruku sir ninga sonnathu keta aprm than ippo yenake thairiyama eruku sir thank You So Much sir 🙏🙏🙏🙏
Super sir nanum 20 years Indha pain la kasta padarean .Indha excersie mattum pannina podhuma pls sollunga sir yenaku Vali illa vazhkai vazhanum sir pls tell me sir
Thank u sir ellap pugazhum iraivan oruvanukkey! please do share the video to others endha exise pain rilef khagava - NO Or disc ulla povadukka. - YES Disc real treat ment enna sir pl idhu thaan Nandri sheriff
நான் நேரைய விடியொல ஆப்ரேசன் பண்ணனும் சொன்னாங்க நிங்க ரொம்பவும் சரியா சொன்னிங்க சார் ரொம்ப நன்றிங்க சார் - you are very welcome, please share the knowledge to others Sheriff
Hai sir, i just overcame ur video yaa iam a disk patient dear, iam 55 yrs old oru amma frm TVM. Really ur explanation was good so right nw i have subscribed ur channel ok. For ur excercises was good but for people who has shoulder weakness ( can't do surya namaskaram for 2times also due to shoulder pain or so) due to which i stopped my yoga class past 5yrs
Assalaamu Alaikum...sir ....na ethanayo vedios pathurka itha pathi ..bt ungala maari ivlo theliva yaarum sollikuduthathu illa .. really superr sirr...sir enaku one month ah disic bulge problem iruku ...enaku 2 times c section aagiruku sirr total ah 8 years aachu sirr ..na inda excersie pannalam ...enaku ipo veetu vela ethum pannamudila sir rest la iruka sir ..pls help me sirr..
Assalaamu Alaikum...sir .... Walaikum assalam wa rahmathullahi was barakathahu na ethanayo vedios pathurka itha pathi ..bt ungala maari ivlo theliva yaarum sollikuduthathu illa .. really superr sirr... Thak you!!! Oru nalla teacher na, students ku kastama subject easy ya puriya vaikuradhu, adhe madiri oru nall doctor oda kadama adhu thaan!!! sir enaku one month ah disic bulge problem iruku ...enaku 2 times c section aagiruku sirr total ah 8 years aachu sirr ..na inda excersie pannalam ... Kandipaaa adhuku munnadi. enoda channel le irukura matha videoes ellam paarunga!!ungaluku oru nalla idea varum!!! spinal education playlist e paarunga th-cam.com/play/PLliefNYmyQOx3BOd5LXT0_6EX50_vWs-l.html enaku ipo veetu vela ethum pannamudila sir rest la iruka sir ..pls help me sirr. rest pathiyum oru video pottu iruken adhu paarunga Jazakkallah Sheriff
Very useful information thank you sir. If I travel more than 2 days in bike my pain is aggravated. Should I need to travel by 4 wheeler only for ever. Please guide me.
Hai sir good morning enakku MRI scanla L4 L5 disc damage so left side leg paina irukku surgery panna solranga but ungaloda video pathen enakku rompa usefulla irukku thank you sir
Hai sir good morning enakku MRI scanla L4 L5 disc damage so left side leg paina irukku surgery panna solranga but ungaloda video pathen enakku rompa usefulla irukku thank you sir Ellap pugazhum iraivan oruvannukey! please do share the knowledge to your friends and family! all the best! Regarding surgery: th-cam.com/video/xbQhgDwf9QE/w-d-xo.html Watch this Sheriff
Respeced Dr sir, l had the opportunity to watch your v🔥 today.What a selfless service I have a question sir.It is very difficult to get up from bed.Igrrl pain when I walk and not able to stand more than 10 minutes.The painis from thigh to above the feet.Are there disc problem on my spine ? Please. answer my question sir. I hpr that my question may be answered amidst your busy schedules.Doctors may come and doctors may go but doctors like you will be remembered for ever.Thanling you Dr.
Respeced Dr sir, l had the opportunity to watch your v🔥 today.What a selfless service I have a question sir. Elap pugazhum oruvan oruvanukey!!! It is very difficult to get up from bed.Igrrl pain when I walk and not able to stand more than 10 minutes.The painis from thigh to above the feet.Are there disc problem on my spine ? The symptoms you are presenting sounds more like spinal stenosis which could be from a disc bulge Please. answer my question sir. I hpr that my question may be answered amidst your busy schedules.Doctors may come and doctors may go but doctors like you will be remembered for ever.Thanling you Dr. Welcome Sheriff
Hello Good morning Shajahan, pala per ku - back pain only. Sila per ku - back pain with pain going down to the legs. Numbness, tingliness heavyness, kodachal ipdi irukum. Sheriff
L1 L2 problem sciatic neve ku problem panna chance e kidaiyadhu!!! sciatic nerve starts only from L4 L5. Poye google Bannung, sacral plexus nu, naan solradhu puriyum! sciatic nerve is a combined nerve from roots of L4 L5 S1 S2 S3 Nandri Sheriff
Thanks for the proper explanation. I would like to ask you that will it fix the disc herniation. Please make me happy. Because lately I am suffering a lot from L4 disc problem.
I Got your message sir thanku so much...i have l4 l5 disc bulge with central protrusion causing nu MRI la potruku.....enna pannanum sir...தரையில் உட்காரலாமா,குனியலாமா
Got your message sir thanku so much... You are welcome!!! I have l4 l5 disc bulge with central protrusion causing nu MRI la potruku.....enna pannanum sir... Life style change pannanum! niraya visayangal iruku, enna lam seiyalam enna lam seiya koodarthu nu therinjikanum!!! தரையில் உட்காரலாமா, utkaralam!!! but rombo neram utkara koodathun குனியலாமா - one time kuniradhu nalladhu - adikadi kuniyaradho! kuninja padiye irupadhu koodathu Sheriff
Can I follow this set of exercises for grade 2 L5S1 spondiloslisthesis. Wen pain is there, I get numbness in my toe fingers. Wen I do the needed exercises I am getting relief. Will the pain completely go off.. Is been a week since thee xray... I am following a set of core strengthening and stretching exercises. How sooner can I expect a change in my pain
Sir you are explaining very well. I am so satisfied by your explanation. Do many videos like this so we get to understand about these pains. Thank you so much sir. Ungal sevai engaluku thevai🙏
Anna vankkam unga video help full ah iruku.enaku iruka problem ennana l5s1la javvu veliya vanthuttunu doctor sollirukanga pisiyo tablet eallam try panni sariyagala aana neenga sonna exercise enaku neraiave different theriuthu so ithaye continue pannalama
Vali korainchu irunthalum intha exercises continue pannuma sir. ama Muscles tightening exercises pannunuma sir.. core strengthening pannunga (channel play list le iruku) pls ungal pathilukkuga wait pantran... all the best! Please do share the knowledge to others! Sheriff '
Thanks sir.... 100years nalla irukanum..happy mattymay life a irukkanum...na god kitta pray pannikiren sir....kandippa videos pathutu try pannitu solluren sir
Sir vanakam, enaku 8years aa disc problem ullathu, 3years ku munadi mri parthu Dr sila nerve stretching sonnanga,ippo resent aa pain over aayituchu, appothan unga video parthen romba useful aairuthuchu ,thank you sir, mri la disc herniation nu mention pannirukanga, neenga solra exercise romba pain relief, nerve stretching exercise seiyanuma sir?
Nandrigal. I am glad its working well with you. nerve exercises le niraya varities iruku, neena edhu seireenga nu theriyama, seyunga vs seiyadeenga solla mduiyadhu. all the best
Thank you for your video on disc bulge: Can a disc bulge patient give hot & cold fomentation or hot fomentation or use TENS machine for pain reliefs? Thank you.
Sir ennaku scan report la annular bulge of L4 - L5 & L5 - S1 discs, causing thecal sac indentation and narrowing of spinal canal and lateral recess with impingement over the traversing nerve roots. Cord shows normal signal intensity.
Hello doctor, I did my spine L4,L5 prolapse surgery done in 2018 after that no issues but nowadays again pain spread from buttocks to left leg until bottom of the foot please give suggestion what I do next
Vanakam! Sacralization enbadhu ungaloda sacrum ennum elumbu Lumbar elumboda onna serndu irupadhu!!! idhu epdi sila per ku rendu viral otti irukumo adhu madiri - porapil varuvadhu! idhunaale oru problem kidayadhu!!! idhu oru problem e kidayadhu enbaadhaaal, treatment seiya thevai illai!!! Bayapada vendam!!! Sheriff
Sir pain mela iruthu kela pona avanga epdi inda problem cure pananum pls hele me sir.assalamu alaikum.2 babya vajutu romba kastapaduren pls rep panuga allah kaga
Sir basic ka naan oru tailor anna no hevi tailor yenakku ls s1 mild disc bulge naan thodarnthu entha job pallalama house la thana entha exercises etthanai naal 2overs ku 1 t'aime pananum yeppothu kuraithu kollalam please sollunga
Sir basic ka naan oru tailor anna no hevi tailor yenakku ls s1 mild disc bulge naan thodarnthu entha job pallalama Utkarndute irukuradhu avalo nalladhu illa house la thana entha exercises etthanai naal 2overs ku 1 t'aime pananum
Hi sir my friend has his problem can u give some solutions sir. Bilateral forminal dusc buldge noted at l 3 l 4 level causing anterior thecal sac indentation bilateral moderate neural forminal narrowing causing indentation of bilateral l 4 traversing nerve roots diffuse disc bludge tha l 4 l 5. Traversing nerve roots. Diffuse disc bulge noted l 5 s 1 abatrent of right si traversing nerve root and right l 5 exiting nerve root. Can you pls advice wat to do R wat not to do. Tis exercise wil help sir pls reply
This is the first line of defense charu!! ask him to start with these exercises and see how the symptoms are responding!!! if he starts to feel better he can progress to core strengthening
Sir ur a good doctor and good adviser sir my doubt is Am suffering l4l5s1and c4c5. Am working women May i sit the floor May i sleep on the mat Am doing this exercise and take rest one month so am going to travel bus or train to work please reply sir
Sir ur a good doctor and good adviser sir my doubt is Am suffering l4l5s1and c4c5. Thank you Am working women Okay May i sit the floor Yes/No it depends May i sleep on the mat YEs/No it depends Am doing this exercise and take rest one month so am going to travel bus or train to work please reply sir - You will do well. Hva e a speeddy recovery
Sir plz help me yanakku disk prolapse irukku L4 L5 S1 spinal mattum pain irukku . blood sariya odatha mari thonuthu.nails black line vanthurukku.yannale side da kuda padukka mudila .thungum bothu udambu weight aguthu naan yanna pannanumnu sollunga plz
Disc prolapse naale, rather ottam kani ya irukadhu, nails black line varadhu, weight agadhu... neenga oru nalla doctor ah paarunga! blood test ellam pannunga. enna problem nu kandu pidinga Thanks! sheriff
Thank you NS! To make one video, it takes 8 hours of time including scripting, shooting and editing. If you find this useful, please do share to your friends and family in all social medias including wttapp, fb etc. Thanks for your time watching and commenting. Thanks again! Sheriff Family vlogs
Hello Priya Darshini, Follow exercises. Don't get depressed. idhu oru common problem thaan. Thaiyiriyama irunga. Share the knowledge to others! Sheriff
Sir.. I have back pain.. when I lie down like you said.. pain is going downwards. Please suggest exercise for that.. your help will be much appreciated.. thank you in advance
vanakam Saravanan, Sir edhavadhu oru excise pannuna podhuma sir. Vanakam, video le soli irukura exercises rendu thaan - first exercise step by step ah irukum second exercise - standing le panradhu, idhu rendume panna mudinja nalladhu panna mudiyadhavanga one exercises pannalam ippadi pannuna disc plude sariyaguma sir thidarndhu panna bulge sari aga niraya vaaipu undu
Yes. You can. Just make sure what delivery you had. C section or vaginal. In case of C section: please wait for 2-3 months before exercising. Thank you Sheriff
Sir your explanation and excercise are very usefull and informative thankyou. I have disc extrusion in l4-l5 on march i got shock like pain running through my right leg. Then i was asked to take 2 medicines for nerve and muscle relaxation and my pain got reduced but had light numbness from right hip to my toes, then i was asked to get steroid injection in back( selective root injection) which then my numbness got cured but in foot last two fingers and in back of ankle i have light numbness and tingling needle pain once two days. Im unable to sit for even 5min, it hurts my last two toes and pain shoots upward while sitting so im lying instead. Now my physiotherapist recommended some back strengthing excercises. It has been two months after back injection and partical numbness and sometimes tingling pain in foot remains same, they have mentioned in mri scan that l4 and l5 disks are dehydrated. Please suggest any options to cure my sciatica problem sir. Since you been replying for all comments i too about to ask help and opinion from you, my age is 37 and im female.
I get it. You cant lie down a lot that will make your dehdrated disc even worse. You need to start becoming active gradually to prevent further decline, the symptoms you are having sounds more like L5/S1/S2 radiculopathy
Hi sir..i had l4 l5 disc buldge a year ago sir..suddena கால் பெருவிரல் மட்டும் pain travel ஆகி நடக்க ஏலாம போய்..doctorda kati MRI எடுக்க சொல்லி..pain downward போனதால operation செய்ய சொன்னாங்க..அதன் பிறகு ஆயுர் வேதம் try pani 80% cure aki sciatica full exercise elam follow pani okya irunthan...steps ஏறின long time நின்டா..திருப்பி வரும்..நான் continuea excercise concern பண்ணிட்டு இருந்தன்..திருப்பி surgeonda காட்ட normal walk excercise பண்றதால operation தேவை இல்லை என்டாங்க..இப்ப 1 year back again 2 weeksa sariyana pain...steps ஏறின பிறகு நல்ல கூடிட்டு..bed restoda exercise பண்றன்..கீழ pain போகிறத feel panaran..அதற்கான calf musle foot exercise எல்லாம் விடாம செய்றன்..நடக்கிறன்..but இருக்க sema pain.. இடுப்புல அவ்வளவு வலி இருக்கு doctor.. இப்படியே மாறி மாறி lifelonga வந்துட்டே இருக்குமா? my age 29.. baby born pana முடியாதா doctor? நான் 1 yeara work போகாம இருக்கன்..திருப்பி வர negative mindavey iruku doctor..please reply doctor?
எனது கணவருக்கு 3 வருடங்களுக்கு முன் MRI scan செய்தபோது l3 l4 l5 disc பல்ட்ஜ் என ரிசல்ட் வந்தது. அவ்வப்போது வலி வந்து சரியாகும். கடந்த 3மாதங்களாக இடது இடுப்பு முதல் பின் தொடை பின்னங்கால் முழுமையாக வலி அதிகமாக இருப்பதால் மிகுந்த சிரமப்படுகிறார். சில நேரங்களில் இடுப்பு வலப்புறமாகவும் சில நேரங்களில் இடப்புறமாகவும் வளைந்து கொள்கிறது. வலப்புறம் வளையும் போது இடப்புறம் முழுவதும் உள்ள வலி மிகவும் தீவிரமடைகிறது . படுத்து எழும் போதும் மிகவும் சிரமப்படுகிறார். தகுந்த ஆலோசனை அவசரமாக தேவை. கடுமையான வலியால் மிகுந்த அவதிக்குள்ளாகிறார். சீக்கிரம் ரிப்ளை பண்ணுங்க ப்ளீஸ்
sorry sir உங்களுக்கு நல்ல மனசு உங்கள் family க்கு கடவுள் ஆசீர்வாதம் என்றும்உள்ளது இந்த மாதிரி விரிவாக சொல்லி தர மாட்டார்கள் surgery எனது இடது கால் மடக்க முடியாமல் இருந்தது பயிற்சி அப்புறம் கீழே உட்கார்கிறேன் நன்றி சார் வாழ்க வளமுடன்
Ella pugazhum iraivanukke!!! please do share the knowledge to others!!!
Unga prayers ku mikka nandri!!!
thanks for your comments!!!
Sheriff
Very useful exercise thankyou
Thanks for your information
Sir I had failure surgery on L5S1 micro discectemy in 2015 almost 8 years ago.. doctors suggests another surgery but I have scary on that.Shall I do this exercise? An other question for you. This McKenzie exercise pull back the disc in its original position?expecting your kind reply thank you very much for this wonderful video
@@Waseem_Sheriffthanks for the information 🙏
டாக்டர். பொதுநல சிந்தனையோடு மிகவும் தெளிவாக விளக்கம் கொடுத்து பதிவிட்டமைக்கு மிக்க நன்றி... வாழ்த்துக்கள் 💐
Nandri Ayyah! Ellap pugazhum iraivan oruvanukey, please do share the knowledge with others!
Thank you so much sir..I did for 15 days and I am completely painfree ....I strictly followed the times you mentioned by keeping alarm clock..Thank you once again sir
Ellap pugazhum iraivan oruvanukke!!! please do share the knowledge to others!!! and remember our family when you pray!!!
Thanks!
Sheriff
Sir ninga inda exercise matumthane 15 days paningala, ithulaya leg pain sariyayiducha please reply me
@@nanithananitha8666 Sir video la sonnadha apdiyae follow pannaen...Extra va edhum pannala
Innamum seiyyareengalaa? Or 15 days pannadhoda sari aaidichchaa?
@@ganesanmeera2325 sir 15 day exercises panunathum pain sariyaeducha konjam sollunga yenakku back pain and thai pain erukku 6 montha please sollunga reply pa
The passion in you ❤...The postures and explanation ~ too good @Sheriff 👍 👏
Thanks a lot doc. Pray for our family ❤️
Thank you very much dr❤ god bless you ❤
Namaskarams Dr
எனக்கு L4- 5 bulge 20 வருடத்திற்கு மேலாக உள்ளது. உடற்பயிற்சிகள் செய்து பராமரித்து வருகிறேன். ரொம்பவும் வலி இருப்பின் நீங்கள் இந்த வீடியோவில் சொல்லிக் கொடுத்தபடி செய்து வலியில் இருந்து மீண்டு வருகிறேன்.
இரண்டு வருடத்திற்கு முன் எனக்கு வலது பக்கம் அடிவயிற்றில் வலி ஏற்பட்டது. வருடத்திற்கும் ஓரிருமுறை வருகிறது. தொடை வரை பரவுகிறது. அல்ட்ரா சவுண்ட் ஸ்கேன் செய்ததில் உள்ளுறுப்புகளில் எந்த பிரச்சனையும் இல்லை என்று சொல்லிவிட்டார்கள்.
வலி தானே வருகிறது நான்கு நாளில் சரியாகி விடுகிறது. வலி இருக்கும் போது வலது காலை ஊன்றி வைத்து நடப்பதில் சிரமப்படுகிறேன். பிரச்சனை என்ன என்று கண்டுபிடிக்க முடியவில்லை.
இதுவும் சியாடிகாவினால் வரக்கூடிய வலியா?
ஆம் எனில் அதற்கு ஏதேனும் மருத்துவம் உண்டா? உங்கள் பதிலுக்காக காத்திருக்கிறேன். நன்றி.
Awesome explanation sir, also in tamil.......we'll give support to this channel
Thanks a lot brother. Your support is a huge plus for me.
Sheriff
Can you suggest which chairs best for software professionals good ergonomic design
Hello hemalatha,
Human body is NOT designed to stay in one place for a long duration such as sit for long duration, it is designed to move or rest.
But since our jobs requires us we make ourselves sit for a long time.
However, you can find a standing desk where you can move it to either ways, where you can sit for a while and stand for a while and alternate them to compliment spine.
With regards to your question: best chair would be something in which seat height is adjustable to suit your knee angle kept at 90 deg and spinal extensor back support, but make sure you sit against it, most of the people dont even sit at the back of the chair properly,. I have noticed they sit only in half seat mostly in the front.
Is that answers or question?
Sheriff
Sir , I watched all your videos in single day and share my many of friends thankyou verymuch sir
So nice of you! Thanks for watching and enlightening others too by sharing Very kind gesture.
Thanks again!
Sheriff Family Vlogs
Thanq soo much sir, ur explanation very clear give confidence, my mom suffering ths pain last 1yr, I seen many vdeos in utube but no one explain like u thanks a lot, aftr 10dys prctice this exercise to my mom I will comment... Hope it will work 😊
Thank you for your kind words. I hope it works for your mom
Thank you so much sir.. it's actually working ., But y many of the doctors are not telling these tips during visit
Its simple!!! therinja thaane solnaanga!!! lol
Your video is very useful sir, now I got the relief from past 10 years pain now and I am ready to do regular exercise also sir, thank you so much sir
Ella pugazhum iraivan oruvanukkey!!! please share the knowledge to others and remember my family in your prayers!
Sheriff
Thanks for your explanation sir. It's most valuable for all🙏🙏🙏
Ellap pugazhum iraivan oruvanukey! Kindly share the knowledge to others!
Sheriff
Thank u sir..Will u upload a video for correcting forward head?
Hello Priya darshini,
Thank you for your kind comments. You are very welcome.
Thanks for your suggestion.
I have covered it in different segments. If you wanna watch them. Let me know, I will share the links of those videos here.
Thank you!
Sheriff Family vlogs
@@Waseem_Sheriff S kindly share the video sir..
Great. Its cumber some, but worth the watch.
Here it is :
Please follow the sequence:
Step 1: th-cam.com/video/1O5A60Dk6Do/w-d-xo.html
Step 2: th-cam.com/video/zLa8LZdrMWo/w-d-xo.html
Step 3: th-cam.com/video/LiRECTV3tpM/w-d-xo.html
Thanks sister!
Sheriff Family Vlogs
@@Waseem_Sheriff thank u very much sir
@@praghalyashree6741 my pleasure 😇
ரொம்ப தெளிவான விளக்கம், நல் வாழ்த்துகள் சார்
Ella pugazhum iraivan oruvanukkey! please share the knowledge to others!
Sheriff
மிகவும் பயனுள்ள பதிவு டாக்டர்.மிக்க நன்றி.🙏🙏🙏
Most welcome. Please share the knowledge with others
Sheriff
Sir , Good Day and I hope you are doing well along with your Family , i am 35 yrs old and i got Disc Prolapse before 8 months and i tried almost all treatments but none worked ,i saw your video few days back and before starting the exercise i need to share my experience . My pain is on and off and sometimes upto feet and sometimes calf muscle and the pain also differs on a day like in the evening it will be more and in the mrng i can walk even for 30 mins , can i do this exercise and since my pain is until feet after how many days i can feel difference based on your experience.
Hello bala,
You message got hidden, I just noted your message in the studio mode of TH-cam. Sorry for the delayed response!
Sir , Good Day and I hope you are doing well along with your Family , Good day and we all are doing fine. Thanks for checking
i am 35 yrs old and i got Disc Prolapse before 8 months and i tried almost all treatments but none worked ,i saw your video few days back and before starting the exercise i need to share my experience .
Okay
My pain is on and off and sometimes upto feet and sometimes calf muscle
Thats common
and the pain also differs on a day like in the evening it will be more and in the mrng i can walk even for 30 mins .
This is common too in muscle weakness situation!!!
can i do this exercise and since my pain is until feet
100% you must try
after how many days i can feel difference based on your experience
usually it should feel better in 3 week
but to get completely better longer than that
@@Waseem_Sheriff Sir Thank you so much , where you are located, Can I meet you if you are in Chennai ?
@@balasubramanianmp9030 Thanks for your interest, Yes I am from Chennai! but currently working in USA. we could meet some time, when I am in Chennai during my vacation!
Sir my report shows L4/5 and L5/s1 discs show mild posterior disc bulges indenting the thecal sac and physiological disc bulges are seen at c4/5 and c5/6 levels indenting the thecal sac. Is this a major problem?? Can i cure this permanently?? Because I am just in my teen and can i do some heavy workouts regularly? Please do clear my doubts sir
Sir my report shows L4/5 and L5/s1 discs show mild posterior disc bulges indenting the thecal sac and physiological disc bulges are seen at c4/5 and c5/6 levels indenting the thecal sac.
Understanding Thecal sac: th-cam.com/video/V86AyPCqdfc/w-d-xo.html
Understanding Disc problem: th-cam.com/video/6f89ZN9pSQo/w-d-xo.html
Is this a major problem??
Not really
Can i cure this permanently?? No! you can only help to prevent this getting worse and live better than before with less pain to no pain.
Because I am just in my teen and can i do some heavy workouts regularly? Yes you can
Please do clear my doubts sir - sure with pleasure!
Thank you
Sheriff
Iam 72 years Male. Suffering from sciatica pain last 3 years. I walk only 5 mnts after my legs are no sensation. I sit 5 mnts after I walk. I go on market, bank by cycle. I do some exercise. Use bath cold or heat water which is best. I will not use painkiller medicines. Kindly give advice for older pupils.
I watch your vidios. It is very true. Your speech is very. Very nice. 72 years old man. Some doctors says sciatica go on very risk. No leg sensation it go on wheel chair. I expect your advice.
@@joeprasanna894 Vanakam! nandri for your kind words. Sciatica is not that risky. Many people have it. People don't go on wheel chair that easily. if there is weakness in the foot or legs , such as unable to move foot or toes, then its emergency. just pain alone its not emergency. Dont worry
Sheriff
@@joeprasanna894 neenga sole problem - sounds like central canal stenosis - neenga flexion based exercises try pannunga - apram - disc exercises pannunga
தெளிவான விளக்கம் 🙏🏻 நன்றி.நான் ஓராண்டாக disc prolapse பாதிப்படைந்துள்ளேன்.6 மாதங்களாக மிகவும் அவதிப் படுகிறேன்.நடக்க முடியாமலும், இரவில் அதிக வலியாகவும் உள்ளது.நான் நேரில் சந்தித்த மற்றும் TH-cam videos ல் பார்த்த Doctors mostly bed rest is must nu சொல்லி இருக்காங்க.நீங்கள் bedrest எடுக்க கூடாது என்று கூறி உள்ளீர்கள்.ஏன் இந்த கருத்து முரண்பாடு ?
மிகவும் அருமையான பதிவு ஐயா நல்லா இருக்கணும் வாழ்க வளமுடன் வாழ்த்துக்கள்
Thanks much
Sir, enakku disc prolapse aahi 4month ah rest and tablet matum (doctor's advice)eduthen cure ahala.unga videola exercises than solution nu sonnenga .naan intha Exercise ah panni 6 week la disc prolapse cure ahiduchu.ippo leg la pain illa .nerve pain fulla cure ahiduchu.rompa rompa thanks sir.
Cure aana evvalavu days ku piraku running and long jump pogalam
Long jump pannum pothu disc marupadiyum slip ahuma
Intha Exercise life long pannalama.appo disc problem varaamal irukkuma
Rope eralama
Disc problem varaamal irukka enna precaution pannalam
Please answer my all questions
Again very very thanks sir
Sir, enakku disc prolapse aahi 4month ah rest and tablet matum (doctor's advice)eduthen cure ahala.unga videola exercises than solution nu sonnenga .naan intha Exercise ah panni 6 week la disc prolapse cure ahiduchu.ippo leg la pain illa .nerve pain fulla cure ahiduchu.rompa rompa thanks sir. -
Reply: Rombo sandosama iruku! neenga adhe proper ah follow panni irukeenga nu artham. Proper ah follow panravangaluku, 50% patients nalla avanaga. Ungaluku namma channel videos payanulladha iurku endraal, freinds and family ku share apnnunnga, social media platforms le yum share apnni makkaluku reach apnna vainga.
Answering your follow up questions:
Cure aana evvalavu days ku piraku running and long jump pogalam
Reply: Vali ponadhum cure ayiduchu nu artham illa, neenga correct ana padhai le poreenga nu artham. apram, neenga seiya vendiya visayame, stengthening, strength training arambicha apram, 6 weeks ku apram long jump try pannalam, but ore adiya pannama, konjam konjam ah seiyalam.
Long jump pannum pothu disc marupadiyum slip ahuma
Reply: Long jump naale disc slip aguradhu illa, proper shoes illama and proper technique illama and rombo jaaasthiya training panradhu, idhu thaan karanam. Proper shoes podunga, adigama train panandhenga ore naale le
Intha Exercise life long pannalama.appo disc problem varaamal irukkuma
Reply: Inda exercise life long pannalam, but 2 hours ku oru thadava panna theva ila. oru naal ku one time panna podhum, cure ana piragu.
Rope eralama:
Reply: Yes Eralaam.
Disc problem varaamal irukka enna precaution pannalam
Reply: idhu oru video [odanum idhe pathi, avalo iruku idhe pathi pesa, main ah smoke panna koodathu, repeated bending seiya koodathu, susatined bending seiya koodathu, daily baseline motin check pannanum, strength training panannum, nalla shoes use pannanum, porper suspesion venum in bike, rombo neram itkara koodahtu, inda exercises once a day panannum. inda madiri niraya iruku
Shoes correct ah epdi vanagnum nu oru video poduren
Please answer my all questions - i did
Again very very thanks sir - You are welcome
Sheriff Family Vlogs
God Bless
@@Waseem_Sheriff sir, strength training ippo arampikkalama.palaya padi normal life ku evvalavu naal agum.eppo hard Exercises and wright ellam thookalam.strengh exercisela enna pannanum.disc problem fulla cure anathu eppadi theriyum.
sir, strength training ippo arampikkalama. - yes
palaya padi normal life ku evvalavu naal agum. - adhu unga activity e poruthu iruku, sila per ku normal life endradhu sogusa car le poye sogusa varadhu, sila per ku normal life kastapattu uzhaikuradhu
eppo hard Exercises and wright ellam thookalam - After strength training for 2 months slow ah ellam start pannalam.
.strengh exercisela enna pannanum. - idhu pathi oru video podanum
disc problem fulla cure anathu eppadi theriyum. - Baselines test
@@Waseem_Sheriff sir,base lines test appadina enna
Ippo running pogalama
Sir please,Strength training Patti oru video pogunga
Intha Exercise innum evvalavu naal 2hours ku one time pannanum
@@ajithajith9720 Baseline test na, sonna puriyadhu, adhu oru video le pesuren kandipa. Strength taining video after disc prolase adhuvum poduren oru video and shoe pathiyum oru video poduren. ungaluku rombo use agum.
Sheriff Family Vlogs
Sir I consulted doctor it is 80 percent disc bulge problem so he suggested for surgery . I asked him will I am able recover by doing exercise, he told that it is only for the pain relief. What should I do sir
Great! at least you know your problem!
But, does not matter, whether it is 80% or 20% problem! you need start with non surgical treatment options! which is exercises, medication etc. before operating!
once a operation is done its done. you can reverse it back.
watch this!!!
th-cam.com/video/xbQhgDwf9QE/w-d-xo.html
Sheriff
That video is OK sir, will I am able to contact you sir
@@poovabalu3528 I practise in USA.
I don't do online consultation at this time.
If god willing, sure will do in future!
Sheriff
@@poovabalu3528 yapdi bro injury aachu
Sir vannakkam
Kerala & ஒரு சில இடங்களில் disc bulge போன்ற பிரச்சனைக்கு Ayurvedic treatment முறையில் (total body மசாஜ்) செய்தால் disc bulge சரியாகுமா? மசாஜ் செய்தால் அதனுடைய result எவ்வாறு இருக்கும்
Pls sir உங்கள் advice கூறுங்கள்.
Kanidpa try pannalam, idhu nalla work agum to reduce pain, but exercises pannalena maintain aagadhu. So rendume panna nalladhu
Sheriff
Thank you sir
neenga sonnathu nalla theliva iruntatu purinjatu
Itu pola innum nerya sollunga
Thank you sir
Thank you for your appreciation. Will try to post new updated contents for your view
Cure acha bro entha mari exercise panninga pls reply and evlo nal achu bro
நன்றி சார் உங்கள் பணி மேன்மேலும் தொடர வேண்டும் கடவுள் உங்களை நலமுடன் வாழ வைப்பார்
Thank you for kind words. I appreciate a lot.
Please share the knowledge
Sheriff
Sir ...This is what problem and what to do for recovery.sometimes came light pain. MRI REPORT 👇
1.Partial sacralisation of L5
2.E/0 mild degenerative disc diseases with diffuse disc bulge is noted at L2-L3
3.E/0 mild degenerative disc diseases with diffuse disc bulge at L3-L4 level causing indentation to mild compression of bilateral exiting nerve roots
4.mild degenerative disc diseases with diffuse bulge is noted at L4-L5 level causing bilateral neural recess stenosis with indentation over bilateral exiting nerve roots
5.E/0 mild degenerative disc disease with diffuse disc bulge is noted as L5-S1 level causing compression of bilateral exiting nerve roots.
6.Thickened ligamentum flavum L3-4 onwards .
Pls reply....
MRI eduka evulavu aachu
1.Partial sacralisation of L5 - unga L5 bone scrum bone oda fuse ayiruku nu artham.
2.E/0 mild degenerative disc diseases with diffuse disc bulge is noted at L2-L3 (mild javvu nagardhu iruku)
3.E/0 mild degenerative disc diseases with diffuse disc bulge at L3-L4 level causing indentation to mild compression of bilateral exiting nerve roots (javvu nagarndhu narambu mild azhutham iruku)
4.mild degenerative disc diseases with diffuse bulge is noted at L4-L5 level causing bilateral neural recess stenosis with indentation over bilateral exiting nerve roots (narambu azhutham)
5.E/0 mild degenerative disc disease with diffuse disc bulge is noted as L5-S1 level causing compression of bilateral exiting nerve roots. (narambu azhutham)
6.Thickened ligamentum flavum L3-4 onwards . (space between spine kammiya iruku nu artham)
Pls reply.... panniten
nandri
Sheriff
@civil2year 3029 reply seiyungal for Meena, she is asking how much for MRI?
@@TNPSCGroupARevision 2500
@@Waseem_Sheriff This video exercise is enough to recovery a sir ...
Super explanation sir nan stop paniten pain iruku nu nelachutu.. neenga sonamathiri enaku first hip la then mela valichu neckla valichathu.. inimel regulara pananum sir
Deepan, enda exercise pannalum, yen panrom, edhuku panrom, correct ah epdi panradhu nu therinji pannunga. Ellam exercise um ellarukum suit agadhu. Appo thaan neenga complete heal aga mudiyum.
Thanks!
Sheriff Family vlogs
@@Waseem_Sheriff 👍
Excellent explanation.. Pain irukkum bodhu indha exercise seyyalama..
xcellent explanation
Ellap pugazhum iraivan oruvanukkey! Please do share the knowledge to others.
ain irukkum bodhu indha exercise seyyalama
Correct seiyalam
Nandri
Sheriff
Sir 😭😭😭😭😭😭😭 Romba Romba Romba Romba Romba Romba Romba Thanks sir ithu varaikum na hospitalku 3 monthla 20000 selavu pannita but ivlo vishayam yaarum solala MRI scan yedunga tablet yeluthi kuduthute erunthanga ninga solrathu yenaku romba happy sir na billingla eruka sir yenaku merrege agi 2 pasanga erukanga 5 years romba valiyala kashta patta job poitu aprm than surgery panna analum sari agala ippo L5 problem ayduchi javvu veliya erukunu sollitanga marubadium surgery panna solranga yenaku bayama eruku sir ninga sonnathu keta aprm than ippo yenake thairiyama eruku sir thank You So Much sir 🙏🙏🙏🙏
You are very welcome Faritha!
Try pannunga.
Sheriff
Please tell some diet plan like what food should be taken for a good improvement
Good question. Take vitamin D b12 and magnesium! Avoid alcohol processed food sugar
Super sir nanum 20 years Indha pain la kasta padarean .Indha excersie mattum pannina podhuma pls sollunga sir yenaku Vali illa vazhkai vazhanum sir pls tell me sir
Already replied
Tq so muchna unga vedio ellame superna god b you
Glad you found the value in it! Please do share the videos to everyone!
Thanks!
Sheriff
Thank u sir endha exise pain rilef khagava Or disc ulla povadukka. Disc real treat ment enna sir pl
Thank u sir
ellap pugazhum iraivan oruvanukkey! please do share the video to others
endha exise pain rilef khagava - NO
Or disc ulla povadukka. - YES
Disc real treat ment enna sir pl idhu thaan
Nandri
sheriff
Very great. Its work for me. Thanks you ❤
You're welcome!
Romba use ful.. ennoda pain ipo illa..
Ellam pughazhum iraivan oruvanukke. Please do share the knowledge to others!
Sheriff
Doctor, I have watched this video. Very useful. I have diagnosed with BULGE DISC L4-L5, S-1. Please advise this exercise will apt ?
ellap pugazhum iriavan oruvannukey! it is advised to work them gradually progressing into stages as described in the video. Thanks
Sheriff
நான் நேரைய விடியொல ஆப்ரேசன் பண்ணனும் சொன்னாங்க நிங்க ரொம்பவும் சரியா சொன்னிங்க சார் ரொம்ப நன்றிங்க சார்
நான் நேரைய விடியொல ஆப்ரேசன் பண்ணனும் சொன்னாங்க நிங்க ரொம்பவும் சரியா சொன்னிங்க சார் ரொம்ப நன்றிங்க சார் - you are very welcome, please share the knowledge to others
Sheriff
மிக அருமையான விளக்கம்.மிக்க நன்றி.
Nandri Vijaya! Knowledge matravargalukum share seiyungal!
Sheriff
@@Waseem_Sheriff நான் நான் ஒரு தமிழ் ஆசிரியை.நிறைய பேருக்கு ஷேர் பண்ணிவிட்டேன் சார் 🙏🙏🙏
@@vijayamohan8173 Thangal Seivaiku Mikka Nandri teacher.
Sheriff
Hai sir, i just overcame ur video yaa iam a disk patient dear, iam 55 yrs old oru amma frm TVM. Really ur explanation was good so right nw i have subscribed ur channel ok. For ur excercises was good but for people who has shoulder weakness ( can't do surya namaskaram for 2times also due to shoulder pain or so) due to which i stopped my yoga class past 5yrs
Good morning Rajeswari, I am glad to know you! if people have shoulder weakness, do the exercise in standing as shown in the video!
Thanks!
Sheriff
Assalaamu Alaikum...sir ....na ethanayo vedios pathurka itha pathi ..bt ungala maari ivlo theliva yaarum sollikuduthathu illa .. really superr sirr...sir enaku one month ah disic bulge problem iruku ...enaku 2 times c section aagiruku sirr total ah 8 years aachu sirr ..na inda excersie pannalam ...enaku ipo veetu vela ethum pannamudila sir rest la iruka sir ..pls help me sirr..
Assalaamu Alaikum...sir ....
Walaikum assalam wa rahmathullahi was barakathahu
na ethanayo vedios pathurka itha pathi ..bt ungala maari ivlo theliva yaarum sollikuduthathu illa .. really superr sirr...
Thak you!!! Oru nalla teacher na, students ku kastama subject easy ya puriya vaikuradhu, adhe madiri oru nall doctor oda kadama adhu thaan!!!
sir enaku one month ah disic bulge problem iruku ...enaku 2 times c section aagiruku sirr total ah 8 years aachu sirr ..na inda excersie pannalam ...
Kandipaaa adhuku munnadi. enoda channel le irukura matha videoes ellam paarunga!!ungaluku oru nalla idea varum!!! spinal education playlist e paarunga
th-cam.com/play/PLliefNYmyQOx3BOd5LXT0_6EX50_vWs-l.html
enaku ipo veetu vela ethum pannamudila sir rest la iruka sir ..pls help me sirr.
rest pathiyum oru video pottu iruken adhu paarunga
Jazakkallah
Sheriff
@@Waseem_Sheriff thank you so much sirrr
@@amrinnazeer7983 Ellap pugazhum iraivan oruvanukkey! please share the knowledge to others if you find it useful
Sheriff
Very useful information thank you sir. If I travel more than 2 days in bike my pain is aggravated. Should I need to travel by 4 wheeler only for ever. Please guide me.
Long drive na 4 wheeler better.
Hai sir good morning enakku MRI scanla L4 L5 disc damage so left side leg paina irukku surgery panna solranga but ungaloda video pathen enakku rompa usefulla irukku thank you sir
Hai sir good morning enakku MRI scanla L4 L5 disc damage so left side leg paina irukku surgery panna solranga but ungaloda video pathen enakku rompa usefulla irukku thank you sir
Ellap pugazhum iraivan oruvannukey! please do share the knowledge to your friends and family! all the best!
Regarding surgery: th-cam.com/video/xbQhgDwf9QE/w-d-xo.html
Watch this
Sheriff
அருமையான பதிவுக்கு மிக்க நன்றி சகோதரா
Ella pugazhum iraivan oruvanukkey! Please share the knowledge to others!
Nandri
Sheriff
Respeced Dr sir, l had the opportunity to watch your v🔥 today.What a selfless service
I have a question sir.It is very difficult to get up from bed.Igrrl pain when I walk and not able to stand more than 10 minutes.The painis from thigh to above the feet.Are there disc problem on my spine ? Please. answer my question sir. I hpr that my question may be answered amidst your busy schedules.Doctors may come and doctors may go but doctors like you will be remembered for ever.Thanling you Dr.
Respeced Dr sir, l had the opportunity to watch your v🔥 today.What a selfless service
I have a question sir.
Elap pugazhum oruvan oruvanukey!!!
It is very difficult to get up from bed.Igrrl pain when I walk and not able to stand more than 10 minutes.The painis from thigh to above the feet.Are there disc problem on my spine ?
The symptoms you are presenting sounds more like spinal stenosis which could be from a disc bulge
Please. answer my question sir. I hpr that my question may be answered amidst your busy schedules.Doctors may come and doctors may go but doctors like you will be remembered for ever.Thanling you Dr.
Welcome
Sheriff
Good explanation sir... symptoms sollunga sir...
Hello Good morning Shajahan,
pala per ku - back pain only. Sila per ku - back pain with pain going down to the legs. Numbness, tingliness heavyness, kodachal ipdi irukum.
Sheriff
Very good & Nice explanation for the disc problem.
Thanks and welcome. Glad you liked it
I have more pain after doing this excess size I'm fleeing better thank u so much sir❤
Most welcome! Glad it worked well with you.
Cure acha bro entha mari exercise panninga pls reply and evlo nal achu bro
Sir thanks I have relief pain
God bless you
Ellap pugazhum iraivan oruvannukey! Please do share the knowledge with others
Nandri Sheriff
Thank u so much god bless you 😊
Most welcome 😊
I have L1 L2 problem doctor suggesting drx9000 treatment WT to do I have scatica for 3mon
L1 L2 problem sciatic neve ku problem panna chance e kidaiyadhu!!!
sciatic nerve starts only from L4 L5.
Poye google Bannung, sacral plexus nu, naan solradhu puriyum! sciatic nerve is a combined nerve from roots of L4 L5 S1 S2 S3
Nandri
Sheriff
Yes sorry my mistake its L4 n L5 dan0.4 & 0.9 now pain radiating to second leg top wt to do can it be cleared by excersice
@@sunrony Ok got it! please follow the exercises shown in the video.
Ok sir thanku so much ....your excersize regular a panren....Lifestyle change nu sonninga eppadi sir
Lifestyle change endraal:
(1) balanced diet
(2) Disc reduction exercises
(3) Core strengthening exercises
(4) Avoiding dont's
(5) Proper shoe selection
idhu ellam enoda channel playlist spinal education irukum - parthu payanainga
Thanks
Sheriff
Thanks for the proper explanation. I would like to ask you that will it fix the disc herniation. Please make me happy. Because lately I am suffering a lot from L4 disc problem.
Thank you for your kind appreciation!
60% to 80% people will recover completely!
Sheriff
Thank you very much sir & please send us other video for next exercise
You are welcome brother!!! all the videos are in the playlist "Spinal education". Please take a look when u have time
Sheriff
The way you're explaining ❤.. Such a 🆒 doc !!
Thank you!!!
Thank you sir! This is very helpful and I will try it as you have directed.
Thanks Dr I am clearly learning you video
Best of luck! Please share the knowledge to others.
Please share the video to others
Thank you so much for the useful & simple exercises for the lower back pain Doctor. May God bless you & your dedicated service.
Very useful video. Many thanks
Ellap pugazhum iraivan oruvanukey! Please do share the knowledge with others
Sheriff
I Got your message sir thanku so much...i have l4 l5 disc bulge with central protrusion causing nu MRI la potruku.....enna pannanum sir...தரையில் உட்காரலாமா,குனியலாமா
Got your message sir thanku so much...
You are welcome!!!
I have l4 l5 disc bulge with central protrusion causing nu MRI la potruku.....enna pannanum sir...
Life style change pannanum!
niraya visayangal iruku, enna lam seiyalam enna lam seiya koodarthu nu therinjikanum!!!
தரையில் உட்காரலாமா, utkaralam!!! but rombo neram utkara koodathun
குனியலாமா - one time kuniradhu nalladhu - adikadi kuniyaradho! kuninja padiye irupadhu koodathu
Sheriff
Good explanation and simple exercise...
Glad you liked it.
Can I follow this set of exercises for grade 2 L5S1 spondiloslisthesis. Wen pain is there, I get numbness in my toe fingers. Wen I do the needed exercises I am getting relief. Will the pain completely go off.. Is been a week since thee xray... I am following a set of core strengthening and stretching exercises. How sooner can I expect a change in my pain
please watch this, have spoken about this earlier th-cam.com/video/-QQCFZDrDso/w-d-xo.html
Scoliosis irudha ena exercise pannanum sir athukana video potuga sir
Okay Kalai
Sir you are explaining very well. I am so satisfied by your explanation. Do many videos like this so we get to understand about these pains. Thank you so much sir. Ungal sevai engaluku thevai🙏
Thanks for you kind compliments.
அருமை
நன்றி
வாழ்த்துகள் சகோ
Ella pugazhum iraivan oruvanukkey! Please share the knowledge to others!
Nandri
Sheriff
Anna vankkam unga video help full ah iruku.enaku iruka problem ennana l5s1la javvu veliya vanthuttunu doctor sollirukanga pisiyo tablet eallam try panni sariyagala aana neenga sonna exercise enaku neraiave different theriuthu so ithaye continue pannalama
Positive response iruku endraal, continue pannunga.
All the best
Sheriff
வாழ்க நலமுடன், கடவுளை உங்கள் உருவத்தில் பார்க்கிறேன். 🙏🙏🙏🙏🙏
Priya vaarthai solliteenga!!! kadavul kitte pray panning enakaga adhu podhum
Hi sir, vanakkam..first ungalukku kodanakodi nandrigal sir..enakku backpain ipo nallavae recover agiirukku sir..thanks sir..na kekkura questions ellam romba porumaya pathil solli nallavae motivation panninga sir..enakku romba santhosam irukku ..nandri sir..ithuku apram intha exercises a ethuna thadava seiyalam.. veram enna na pannalam panna kudathunu konjam sollunga sir
Vali korainchu irunthalum intha exercises continue pannuma sir.
Muscles tightening exercises pannunuma sir..pls ungal pathilukkuga wait pantran...
Hi sir, vanakkam..first ungalukku kodanakodi nandrigal sir..enakku backpain ipo nallavae recover agiirukku sir..thanks sir..
Ella pugazhum iraivan oruvanukke!!! prayers le mudinja, ennaiyum en family um add panni pray pannikonga adhu podhum!!!
na kekkura questions ellam romba porumaya pathil solli nallavae motivation panninga sir..enakku romba santhosam irukku ..nandri sir..
Useful ah irunda sari
Ithuku apram intha exercises a ethuna thadava seiyalam.. daily once kani-day seiyanum! vali vandadhu na appovum seiyanum udane
veram enna na pannalam panna kudathunu konjam sollunga sir
full life style modification pannanum- idhu pathi namma channel le niraya video pottu iruken. neenga adhellam paarunga idea kidaikum
Vali korainchu irunthalum intha exercises continue pannuma sir. ama
Muscles tightening exercises pannunuma sir..
core strengthening pannunga (channel play list le iruku)
pls ungal pathilukkuga wait pantran...
all the best!
Please do share the knowledge to others!
Sheriff '
Thanks sir.... 100years nalla irukanum..happy mattymay life a irukkanum...na god kitta pray pannikiren sir....kandippa videos pathutu try pannitu solluren sir
Sir full lifetime modulation antha link a anupunga sir..
Sir kali vali erangahmal erukka enna seiyavendum tharaiel utkkarakudhatha padukkakudhatha sollunaga sir ortho Dr sonnaga
Problem irukum podhu, tharaiyil utkaruvadhu padupadhu avalavu siranda velai Illai,
Problem konjam seri agatum apram konjak konjama neenga ellame pannalam
Sheriff
@@Waseem_Sheriff ok thank you sir neenga reply panrathu aaruthalaga erukku
@@karunas1647 ok thank you sir neenga reply panrathu aaruthalaga erukku
you are welcome
Exercise panna aprm pain kuranja aprm sports activity pannalama sir Running , cricket mathiri games.
Sir vanakam, enaku 8years aa disc problem ullathu, 3years ku munadi mri parthu Dr sila nerve stretching sonnanga,ippo resent aa pain over aayituchu, appothan unga video parthen romba useful aairuthuchu ,thank you sir, mri la disc herniation nu mention pannirukanga, neenga solra exercise romba pain relief, nerve stretching exercise seiyanuma sir?
Nandrigal. I am glad its working well with you. nerve exercises le niraya varities iruku, neena edhu seireenga nu theriyama, seyunga vs seiyadeenga solla mduiyadhu. all the best
Thank you for your video on disc bulge:
Can a disc bulge patient give hot & cold fomentation or hot fomentation or use TENS machine for pain reliefs?
Thank you.
Sir ennaku scan report la annular bulge of L4 - L5 & L5 - S1 discs, causing thecal sac indentation and narrowing of spinal canal and lateral recess with impingement over the traversing nerve roots.
Cord shows normal signal intensity.
Cure acha bro entha mari exercise panninga pls reply and evlo nal achu bro
Ipo epdi iruku
Thank you so much Doctor 🙏🙏🙏
Thank you so much
Hello doctor,
I did my spine L4,L5 prolapse surgery done in 2018 after that no issues but nowadays again pain spread from buttocks to left leg until bottom of the foot please give suggestion what I do next
Thanku sir. L5 sacralization mean what sir...excersize panni cure panna mudiuma
Vanakam!
Sacralization enbadhu ungaloda sacrum ennum elumbu Lumbar elumboda onna serndu irupadhu!!! idhu epdi sila per ku rendu viral otti irukumo adhu madiri - porapil varuvadhu! idhunaale oru problem kidayadhu!!!
idhu oru problem e kidayadhu enbaadhaaal, treatment seiya thevai illai!!!
Bayapada vendam!!!
Sheriff
Sir pain mela iruthu kela pona avanga epdi inda problem cure pananum pls hele me sir.assalamu alaikum.2 babya vajutu romba kastapaduren pls rep panuga allah kaga
Sir , great you are 😍😍 please continue about disk bulge 🥰🥰
okay Ravi!!! thank you for your feedback
Sheriff
Hi sir. Good afternoon..with disk problem shall I play shuttle??
Yes you can
ரொம்ப நன்றிங்க..சார் 🙏🙏🙏
Thank you!!! please share the knowledge with others
Good morning sir....
Ur all videos more useful and helpful thank you so much
Ellap pugazhum iraivan oruvanuke! please kindly share the knowledge to others
Sheriff
Sir basic ka naan oru tailor anna no hevi tailor yenakku ls s1 mild disc bulge naan thodarnthu entha job pallalama house la thana entha exercises etthanai naal 2overs ku 1 t'aime pananum yeppothu kuraithu kollalam please sollunga
Sir basic ka naan oru tailor anna no hevi tailor yenakku ls s1 mild disc bulge naan thodarnthu entha job pallalama
Utkarndute irukuradhu avalo nalladhu illa
house la thana entha exercises etthanai naal 2overs ku 1 t'aime pananum
Sciatica sleeping position video poddunga sir.
Okay ancy
Thank you
Sir.after spine surgery exercise pannalama please advise
Surgery l5s1 micro desectomy surgery
Kandipa exercises seiyalam
Hi sir my friend has his problem can u give some solutions sir. Bilateral forminal dusc buldge noted at l 3 l 4 level causing anterior thecal sac indentation bilateral moderate neural forminal narrowing causing indentation of bilateral l 4 traversing nerve roots diffuse disc bludge tha l 4 l 5. Traversing nerve roots. Diffuse disc bulge noted l 5 s 1 abatrent of right si traversing nerve root and right l 5 exiting nerve root.
Can you pls advice wat to do
R wat not to do.
Tis exercise wil help sir pls reply
This is the first line of defense charu!! ask him to start with these exercises and see how the symptoms are responding!!! if he starts to feel better he can progress to core strengthening
Sir ur a good doctor and good adviser sir my doubt is Am suffering l4l5s1and c4c5.
Am working women
May i sit the floor
May i sleep on the mat
Am doing this exercise and take rest one month so am going to travel bus or train to work please reply sir
Sir ur a good doctor and good adviser sir my doubt is Am suffering l4l5s1and c4c5.
Thank you
Am working women Okay
May i sit the floor Yes/No it depends
May i sleep on the mat YEs/No it depends
Am doing this exercise and take rest one month so am going to travel bus or train to work please reply sir - You will do well. Hva e a speeddy recovery
How are you now
Sir plz help me yanakku disk prolapse irukku L4 L5 S1 spinal mattum pain irukku . blood sariya odatha mari thonuthu.nails black line vanthurukku.yannale side da kuda padukka mudila .thungum bothu udambu weight aguthu naan yanna pannanumnu sollunga plz
Disc prolapse naale, rather ottam kani ya irukadhu, nails black line varadhu, weight agadhu... neenga oru nalla doctor ah paarunga! blood test ellam pannunga. enna problem nu kandu pidinga
Thanks!
sheriff
Sir thanking you for yr advise
Now I am in very severe pain in leg, shalli do this exercises or not.
Try pannunga
Cure acha bro entha mari exercise panninga pls reply and evlo nal achu bro
Thanks so much and pain ullapo exercise pannalama sir
Kandipaa
Hi Doctor. Please do a best treatment for Disc Prolapse in Cervical Spine without Surgery.
I had surgery lower back spinal cord. Can I able to bend anna?
Surgery Senju evalo naan achu.
Sir, your videos are wonderful ,useful,you are very knowledgeable, your taking style very handsome
Thank you NS! To make one video, it takes 8 hours of time including scripting, shooting and editing. If you find this useful, please do share to your friends and family in all social medias including wttapp, fb etc. Thanks for your time watching and commenting.
Thanks again!
Sheriff Family vlogs
Sir enaku disc bulge irukunu MRI la pathitu sonanga na depress ayiten unga video pathu hope kidaichiruku thk u so much sir..
Hello Priya Darshini,
Follow exercises. Don't get depressed. idhu oru common problem thaan. Thaiyiriyama irunga.
Share the knowledge to others!
Sheriff
Sir.. I have back pain.. when I lie down like you said.. pain is going downwards. Please suggest exercise for that.. your help will be much appreciated.. thank you in advance
Pain going down when you assume position as shown in the video?
Thank God and you
Thank you
Sir edhavadhu oru excise pannuna
podhuma sir. ippadi pannuna disc plude sariyaguma sir veliyana vandha disc ulla poguma sir please sollunga
vanakam Saravanan,
Sir edhavadhu oru excise pannuna
podhuma sir.
Vanakam, video le soli irukura exercises rendu thaan -
first exercise step by step ah irukum
second exercise - standing le panradhu,
idhu rendume panna mudinja nalladhu
panna mudiyadhavanga one exercises pannalam
ippadi pannuna disc plude sariyaguma sir thidarndhu panna
bulge sari aga niraya vaaipu undu
hi sir .unga speech rombo nalla eruthedhu.yenaku baby pirendhu 3 month agudhu.naan francik eruken.yenaku mudhu thandu valiya eruku.kal vali ila.scanil oru problmum ila nu result vandhedhu.vali tablt matum kuduthanga .munadi eruthedherku ipo better.aana baby... parthukuredhu....vali varudhu .mudhu vali varudhu.kai kal larethu pothu.yenaku beyama eruku.naan inthe exercise paninal marethu porethu seri aguma .
Can do this excerise after delivery
Yes. You can. Just make sure what delivery you had. C section or vaginal. In case of C section: please wait for 2-3 months before exercising. Thank you
Sheriff
Sir your explanation and excercise are very usefull and informative thankyou. I have disc extrusion in l4-l5 on march i got shock like pain running through my right leg.
Then i was asked to take 2 medicines for nerve and muscle relaxation and my pain got reduced but had light numbness from right hip to my toes, then i was asked to get steroid injection in back( selective root injection) which then my numbness got cured but in foot last two fingers and in back of ankle i have light numbness and tingling needle pain once two days. Im unable to sit for even 5min, it hurts my last two toes and pain shoots upward while sitting so im lying instead.
Now my physiotherapist recommended some back strengthing excercises. It has been two months after back injection and partical numbness and sometimes tingling pain in foot remains same, they have mentioned in mri scan that l4 and l5 disks are dehydrated.
Please suggest any options to cure my sciatica problem sir. Since you been replying for all comments i too about to ask help and opinion from you, my age is 37 and im female.
I get it. You cant lie down a lot that will make your dehdrated disc even worse. You need to start becoming active gradually to prevent further decline, the symptoms you are having sounds more like L5/S1/S2 radiculopathy
Sir thanks a lot for your reply, if iam active can I get my disc extrusion at l4-l5 cure sir without surgery
And L5 scarilized sir
@@PriyaDharshini-mb3my depends 60 percent patients get better without surgery
@@PriyaDharshini-mb3my sacralization is not an issue at all
Pain relief muscle pressure decrease Achu sir ana low back la centre point la oru aluthanm kudukuthu ...
Thanks Dr
God Bless
Always welcome
Hi sir..i had l4 l5 disc buldge a year ago sir..suddena கால் பெருவிரல் மட்டும் pain travel ஆகி நடக்க ஏலாம போய்..doctorda kati MRI எடுக்க சொல்லி..pain downward போனதால operation செய்ய சொன்னாங்க..அதன் பிறகு ஆயுர் வேதம் try pani 80% cure aki sciatica full exercise elam follow pani okya irunthan...steps ஏறின long time நின்டா..திருப்பி வரும்..நான் continuea excercise concern பண்ணிட்டு இருந்தன்..திருப்பி surgeonda காட்ட normal walk excercise பண்றதால operation தேவை இல்லை என்டாங்க..இப்ப 1 year back again 2 weeksa sariyana pain...steps ஏறின பிறகு நல்ல கூடிட்டு..bed restoda exercise பண்றன்..கீழ pain போகிறத feel panaran..அதற்கான calf musle foot exercise எல்லாம் விடாம செய்றன்..நடக்கிறன்..but இருக்க sema pain.. இடுப்புல அவ்வளவு வலி இருக்கு doctor.. இப்படியே மாறி மாறி lifelonga வந்துட்டே இருக்குமா? my age 29.. baby born pana முடியாதா doctor? நான் 1 yeara work போகாம இருக்கன்..திருப்பி வர negative mindavey iruku doctor..please reply doctor?
எனது கணவருக்கு 3 வருடங்களுக்கு முன் MRI scan செய்தபோது l3 l4 l5 disc பல்ட்ஜ் என ரிசல்ட் வந்தது. அவ்வப்போது வலி வந்து சரியாகும். கடந்த 3மாதங்களாக இடது இடுப்பு முதல் பின் தொடை பின்னங்கால் முழுமையாக வலி அதிகமாக இருப்பதால் மிகுந்த சிரமப்படுகிறார். சில நேரங்களில் இடுப்பு வலப்புறமாகவும் சில நேரங்களில் இடப்புறமாகவும் வளைந்து கொள்கிறது. வலப்புறம் வளையும் போது இடப்புறம் முழுவதும் உள்ள வலி மிகவும் தீவிரமடைகிறது . படுத்து எழும் போதும் மிகவும் சிரமப்படுகிறார். தகுந்த ஆலோசனை அவசரமாக தேவை. கடுமையான வலியால் மிகுந்த அவதிக்குள்ளாகிறார். சீக்கிரம் ரிப்ளை பண்ணுங்க ப்ளீஸ்
Vanakam!
idhu oru common problem thaan!!!
spine straight aga irukum podhu (valaivu illamal) inda exercise kadaii pidikavum!!!!
core strengthening exercises arambikkavum...
spinal education playlist kanavaum... adhil ulladhu
God bless u
Nandri
Sheriff
@@Waseem_Sheriff tq so much sir. Kandippaga enrilirunthey arambithu vidugirom.
@@deepalakshmi3195 ok nandri 🙏 ellam pugazhum iraivan oruvanukey
@@Waseem_Sheriff sir eppavume valaivu ethavathu or use pakkam erunthu kondiruķkirathu.
@@Waseem_Sheriff eppavume ethavathu oru pakkam valainthey erukkirathu. core strengthening seythal mattum pothuma ? Core strengthening exercise pannavum rumba siramappadugirar. Muthugai nimirthi ukkara mudiyavillai. Enna seyvathu sir.