Live Painfree/ Dr. Namrata Niwal Bhagwat

23/11/2025

🚫🎾 Tennis Elbow: It’s NOT just for tennis players!
If you’ve ever felt pain on the outside of your elbow while lifting, gripping, or even typing — you might be dealing with Tennis Elbow (Lateral Epicondylitis).

This condition affects countless people, from office professionals to gym-goers, and understanding it is the first step toward recovery.

💡 What you need to know:
✔️ Caused by repetitive strain, poor technique, or muscle imbalances
✔️ Leads to pain, weak grip strength & difficulty lifting
✔️ Early treatment = faster recovery

🩺 When rest, PT, and medications don’t help, minimally invasive options like PRP injections can provide targeted relief by addressing the root cause — not just the symptoms.

💪 Expert Tip: Strengthen your wrist & forearm muscles, always warm up, and don’t ignore persistent discomfort.
Take control of your elbow health—so pain doesn’t hold you back!

20/11/2025

Knee pain doesn't always mean arthritis! 🤔 It's time to look beyond age and address the root causes:
🔹 Excess weight stressing your joints
🔹 Weak muscles failing to support your knees
🔹 Bad posture putting pressure on your joints
🔹 Ignored past traumas or injuries

Take control of your knee health! 💪

18/11/2025

Straighten up! 🛋️ Your spine's curvatures (cervical, thoracic, lumbar, and sacral) are meant to be maintained, not strained! 💆‍♀️ Good posture = healthy spine, less back pain, and more energy!
Take control:
- Sit up straight
- Exercise regularly
- Stretch those muscles
- ⁠Support the curvatures
- ⁠Avoid overuse pain by taking breaks in between long sitting hours
- ⁠Be aware of how you are sitting while engaging with screens

Your spine will thank you!

17/11/2025

15/11/2025

High performance shouldn’t hurt. 💼✨
These 3 simple habits keep your body strong while you chase big goals.
Save this for a pain-free, productive lifestyle.

11/11/2025

✨ 3 Simple Desk Stretches for Pain-Free Productivity! 💪
Beat stiffness & boost energy right from your desk 🧘‍♀️

1️⃣ Neck Roll – Ease tension, 30 sec per side
2️⃣ Shoulder Squeeze – Fix posture, 10–15 reps
3️⃣ Chest Stretch – Open up & breathe, 30 sec hold

Tiny moves = big relief! Try these on your next break!

09/11/2025

💊 Painkillers solve pain temporarily — not the root cause.

In health, business, or personal growth — quick fixes may offer instant relief, but they rarely lead to long-term results.

True progress begins when we identify and treat the root cause, not just the symptom.
Whether it’s chronic stress, low productivity, or emotional burnout, sustainable healing requires awareness, patience, and consistent effort.

Short-term comfort is easy.
Long-term transformation demands understanding. 🌿

07/11/2025

The one mistake that is ruining your posture:
You stay in the *same position* for too long.

It’s not about “bad posture.”
It’s about no movement.

Even the *perfect* posture becomes harmful if you hold it for hours.
Your muscles fatigue.
Your spine collapses.
Your head starts drifting forward.
Your shoulders round.
And your body learns this as the “new normal.”

Posture is not a pose. It’s a cycle of small corrections.

If you:
• Sit for long ⏱️
• Drive for long 🚗
• Work on screens 💻
You *must* reset your posture every 20–30 minutes.

A 10-second reset can prevent years of discomfort.

Want the reset?
Comment RESET and I’ll send the exact 10-second routine I teach in clinic.

06/11/2025

✨ Diabetes & Arthritis — Control, Not Cure! ✨
Unless a surgical or endoscopic procedure removes the root cause of diabetes, lifestyle modification (exercise + diet) and consistent medication with regular follow-ups remain the mainstay. 💊🏃‍♀️🥗

Just like arthritis — these conditions stay under control only till you’re consistent with your medicines. The moment you stop, it often comes back. This phase of improvement is called remission, not a complete cure. 💡

Stay consistent. Stay mindful. Your health is a lifelong partnership with your habits. 💙

05/11/2025

Sitting for long hours? Your body isn’t lazy — it’s struggling to keep up.

Here’s what happens when you sit too much:
• Hip flexors tighten up
• Lower back muscles weaken
• Back pain sneaks in (thanks, bad posture)
• Neck & shoulders get stiff
• Blood flow slows down
• Metabolism dips → easier weight gain
• Your spine takes all the pressure 😩

But here’s the good news 👇
Your body doesn’t need a full workout — just movement!

✅ Every 45 mins → stand, stretch, walk 1–2 mins
✅ Fix your chair & screen height
✅ Strengthen your core + glutes
✅ Drink more water (your muscles love it!)

Small moves = Big relief.
Your future self will thank you for moving today. 💛