Kindly suggest suitable exercises for waist pain in a 60-year-old.

Q. Kindly suggest suitable exercises for waist pain in a 60-year-old.

Answered by
Shakti Mishra
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Dec 10, 2017

Hello doctor,

My 60-year-old mother weighs 67 kg and is with a height of 5.2 feet. She is taking Eltroxin 50 mcg for hypothyroidism, Olmezest 20 mg for hypertension, Gemcal D3 and Kondro OD for osteoarthritis of the knee joints and Folvite for mild anemia with a hemoglobin of 10.6. Since the past one month, she reported mild to moderate pain in the middle portion of her waist joint. She had taken three to four Ultracet tablets, applied ointment, and a hot bag.

Although the pain is reduced, the waist joint is not that flexible as one month before. When we spoke this to our orthopedic doctor, he advised starting the spinal exercise in addition to her daily quadriceps and hamstring exercises. I request you to share some details on what exact exercise is suitable for her waist pain, some video or image link on how to do that and the number of times she needs to do it. She currently does 30 times of quadriceps exercise twice daily and five times of hamstring exercises twice daily. Please help.



Welcome to

Well, quadriceps and hamstring exercises alone will not help in getting the waist pain corrected.

She needs to do trunk rotation exercises, slow and rhythmic rotation to each side of the body left and right. Repeat them twice a day for a count of 15 times each.

She needs to do cat and camel exercise. Ask your mother to come to a quadruped position with her hands and knees like a cat and now try to inhale and lift her spine up and remain for 10 seconds and exhale moving the spine downwards and head up. Repeat this for 15 times each twice a day.

Bridging exercises could be done. The patient has to lie on the bed with knees bent and feet flat on the floor. Now slowly lift up the waist and the pelvic area upwards keeping the feet flat on the floor. Do this thrice a day with 10 counts in each session.

Remember every exercise should be performed slowly and do not exert pressure.

Continue for one month and follow up after that.

For more information consult a fitness expert online -->

Thank you doctor,

Another thing she mentioned is the heaviness in the waist area especially after waking up in the morning and after a short nap in the afternoon. What is causing this? Is this spondylitis or could it be something else as her vitamin D3 level is around 40 the last year?

I would also like to know that trunk rotation exercise should be done in a standing position right. Also, is there any other food or supplement that could help her?



Welcome back to

Well, if she is feeling too much heaviness then it is better to do an ultrasound as soon as possible.

It is better to do the exercises in a sitting position to avoid an uncomfortable situation.

Follow a normal diet consisting of vegetables, fruits, and lots of dairy products and avoid supplements.


For more information consult a fitness expert online -->

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