Yes bhai, Allah ka shukar hai weights aren't an issue, dispenser pe hafte mai 3 dafa bottle lagana. Uske ilava gym mai weights for back exercises don't hurt at all, Alhamdulillah.
3 years to boht zada hai, kia aap orthopaedic k paas gae hai? Kiu k koi underlying issue na ho jaise herniated disc, lack of vit d, calcium, weak back muscles, bad posture, aap ka aur mera case zaroori to nai hai k similar ho, what might have helped me might not help you, to doctor k paas zaroor jae bhai.
As for myself, I lacked a lot of vitamin D due to which I had always had pain in my back, joints and knees when I started jogging. I started taking supplements jinse boht madad hoi uske ilava maine back muscles ki development k liye exercises ki kiu k kaafi neglected part hota hai wo hamsab ki body ka, exercises se bhi boht faida hua. Roman chair gym mai aik equipment hota hai, lower back k liye.
Maine kisi tarah ki koi seat vaghera nai use ki, aur namaz parhte hue pehle kuch takleef hoti thi ab bilkul b nai. Bhai mera solution aap pe shayad na work kare, doctor k paas zaroor jae aap. Per in sabke baad mai phattay pe bhi beth k gaari chala lu tab b shayad dard na ho.
