Home > Health > Question
Need Expert Advice?Our Gurus Can Help
Roopashree

Roopashree Sharma  | Answer  |Ask -

Yoga, Naturopathy Expert - Answered on Jun 21, 2023

Roopashree Sharma, a qualified yoga trainer and naturopathy enthusiast, is the founder of Atharvanlife.
She has completed her diploma in naturopathic medicine/naturopathy from DY Patil University and her advanced diploma in yoga teacher training/yoga therapy from the university of Mumbai.... more
Shashi Question by Shashi on Jun 15, 2023Hindi
Listen
Health

I have slip disc problem. When ever I am doing kapalbhati pain starts. Is it possible to overcome this?

Ans: You should not be doing any exercise or pranayam until your slip disc problem is resolved. I advise you to visit a physiotherapist and take care of it completely. Then only start with slow walks and eventually after full recovery start any exercises. Meanwhile start sleeping on the floor (with a thin mat, NOT mattress).
DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.
Health

You may like to see similar questions and answers below

Nidhi

Nidhi Gupta  | Answer  |Ask -

Physiotherapist - Answered on Feb 20, 2024

Listen
Health
Hello Coach, Arun from delhi, 43 years old (weight 81 Kg, Height 5 ft 8 inch), sedentary job style. I was very health conscious about diet, fitness. But during workout for abdominal strength, there was some pain in my back & doctor suggest for MRI and found there was slip disc / disc herniation issue of L4-L5. During last 2.6 years, does several physiotherapy with renowned physio center, yoga & focusing on my diet plan. After 1.6 years also comparing MRI report, shows almost same situation. Need your guidance in this matter, how to recover from pain. Because my current situation is, while standing 5-6 minutes, or walking 5-10 minutes, pain increase from buttock to left side feet. Then I have to take rest for 3-4 minutes, to start again. So, please guide me or suggest me as per your experience. Thanks Arun kumar
Ans: Hello Arun,
Please do let me know more details about the physiotherapy done. Did they give you a Mckenzie program for slipped disc as that is one of the best treatment for disc issues. It includes systematic exercises like wall side glides, road kill position, back extensions. If you are having pain on left side of leg/feet it seems to be a posterolateral disc protrusion for which the wall side glides are very important.
Have you been working on your core? Are your Vitamin D3 and B12 levels ok? How much is your weight now?
If not already please goto a Mckenzie certified physiotherapist and it can make a lot of difference.
If not ok after that also then you may need to go to an orthopedic doctor and consider a minor surgery for the disc.
All the best!

..Read more

Latest Questions
Ramalingam

Ramalingam Kalirajan  |11161 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on May 04, 2026

Money
I am 61 self Disciplined minimalist. I am now in SWP segment. 4% SWP and step up SWP are all okay and understandable but much worried on flip side which am often not thinking much. Considering next 30 years block 1. Inflation may also shoot up from 6% to 15% 2. Normally market crash once in 10 years assuming 30% crash 3. Recovery phase may take slow say 5 to 7 years 4. War natural calamities etc influence market once in 7 year 5.expected return may hit bottom from 10% With all this sequential risk, the worry is will my corpus empty earlier should I be with half starving and my SWP is good only in paper or any corrections needs to be done? Because when age grows, expenses can't be reduced, only rebalance the ratio from travel to utility like that So please guide me will my SWP corpus empty earlier, and should I do now as preparedness
Ans: Your concern is very valid and very mature. Most people focus only on returns, but you are thinking about risks like inflation, crashes, and long recovery. This is exactly what protects a retirement plan.

» The Real Risk – Sequence of Returns
Your worry is not wrong.

If market falls early in retirement and you keep withdrawing
Then recovery is slow
Corpus can reduce faster than expected

This is called sequence risk
And yes, this can impact SWP sustainability

But this can be managed with structure, not by stopping SWP

» Inflation Risk – Bigger Than Market Risk

If inflation moves from 6% to even 10–12%, pressure increases
Expenses rise continuously, but corpus may not match

Reality:

Inflation risk is permanent
Market crash is temporary

So your plan must protect against inflation first

» Is 4% SWP Safe?

4% is generally considered reasonable
But not “guaranteed safe” in all conditions

In your scenario (high inflation + poor returns):

4% may become slightly aggressive

Better approach:

Keep flexibility between 3.5% to 4%
Reduce withdrawal slightly during bad market years

» Biggest Protection – Bucket Strategy
This is the most important correction

Divide your corpus into 3 buckets:

Bucket 1 (0–5 years expenses)
Keep in safe instruments (liquid / low risk)
This funds your SWP
Bucket 2 (5–10 years)
Hybrid or balanced funds
Bucket 3 (10+ years)
Equity funds for growth

How this helps:

During crash, you do not touch equity
You spend from Bucket 1
Equity gets time to recover

This directly reduces sequence risk

» Dynamic SWP – Very Important Adjustment
Instead of fixed thinking:

In good years → continue or increase SWP
In bad years → pause increase or reduce slightly

Even a small 5–10% temporary cut:

Greatly increases corpus life

This is practical, not theoretical

» Rebalancing Discipline

Once a year, review allocation
When equity grows → shift some to safe bucket
This “locks gains”

This creates a natural buffer for future crashes

» Extreme Scenario Planning (Your Concern)
You mentioned:

30% crash
5–7 year recovery
High inflation

In such case:

Bucket 1 should cover at least 5–7 years expenses
This is your survival shield

If this is in place:

You will not be forced to sell at loss
Corpus will not empty early

» Expense Behaviour – Practical Reality
You are right:

Expenses don’t reduce easily with age
They only shift (travel → medical, lifestyle → essentials)

So plan should:

Keep medical buffer separately
Not depend on cutting expenses

» Mental Model Shift
Do not think:
“Will my corpus finish?”

Think:
“How do I protect withdrawals during bad phases?”

Because:

Markets recover
But wrong withdrawals during crash cause damage

» Final Adjustments You Should Do Now

Maintain 5–7 years expenses in safe bucket
Keep equity allocation for long-term growth
Use flexible SWP (not rigid)
Rebalance yearly
Be ready to reduce withdrawal slightly in extreme conditions

» Finally

Your fear is not overthinking, it is intelligent thinking
SWP does not fail because of market alone
It fails due to poor withdrawal strategy during bad years

If you structure your buckets and keep flexibility, your corpus can comfortably last 30 years and more without “half starving” situations.

You are already ahead because you are asking the right question at the right time.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

www.holisticinvestment.in

https://www.linkedin.com/in/ramalingamcfp/

...Read more

DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

Close  

You haven't logged in yet. To ask a question, Please Log in below
Login

A verification OTP will be sent to this
Mobile Number / Email

Enter OTP
A 6 digit code has been sent to

Resend OTP in120seconds

Dear User, You have not registered yet. Please register by filling the fields below to get expert answers from our Gurus
Sign up

By signing up, you agree to our
Terms & Conditions and Privacy Policy

Already have an account?

Enter OTP
A 6 digit code has been sent to Mobile

Resend OTP in120seconds

x