Dr.Upendra Singh Physiotherapist

06/09/2025

Chronic Mechanical Low Back Pain from Prolonged Sitting.

1.What is “mechanical” low back pain?

Mechanical low back pain (LBP) is pain that comes from the moving parts of your back—muscles, ligaments, joints, discs—and is influenced by load and posture. It typically worsens with certain positions or activities (e.g., long sitting, bending, lifting) and eases with position changes or movement. It is different from nerve compression pain (sciatica) or pain from serious medical disease.

2.Why prolonged sitting triggers it

a.Sitting itself isn’t “bad,” but sitting for long periods without breaks creates repeated stress on spinal tissues.

b.Lumbar flexion & slouching: Rounds the lower back, increasing pressure on the intervertebral discs and stretching spinal ligaments.

c.Creep effect: Tissues that are held in one position for long periods become temporarily lengthened/overstretched, making you feel stiff and sore when you finally move.

d.Deactivated support system: Deep core and glute muscles “switch off,” while hip flexors stay shortened/tight.

e Reduced blood flow: Less movement → less circulation → slower recovery of irritated tissues.

f.Stress & fatigue: Mental load and poor sleep lower pain thresholds and increase muscle guarding.

3.Typical symptom pattern

A.Dull ache or stiffness in the belt-line area of the lower back.

B.Worse after long sitting, driving, or bending forward; may ease with standing/walking.

C.Morning stiffness that improves as you move.

D.Pain may be one-sided or central; may refer to buttock or thigh without true numbness/tingling.

E.No progressive leg weakness, bladder/bowel changes, or widespread numbness (if you have these, see the Red Flags below).

4.Who is more at risk?

A.Desk-based workers, drivers, gamers, students.

B.Infrequent exercisers or those who avoid strength training.

C.Suboptimal workstation setup (chair too low, screen too low/high, no lumbar support).

D.High stress, poor sleep, smoking, or low physical capacity.

5.Red flags: seek urgent medical care if you have

1.Sudden severe weakness in the legs, foot drop, or progressive neurological deficits.

2.Bladder or bowel control problems, or numbness in the saddle area.

3.Unexplained weight loss, fever, history of cancer, significant trauma, or severe night pain.

6.What helps: a practical plan

1) Micro‑breaks & movement “snacks”

A.Change posture every 30–45 minutes (set a timer). Stand, walk 1–2 minutes, or do 5–10 gentle reps of the moves below.

B.Two great on‑the‑spot mobility snacks:
Cat–camel (spinal flex/extend) ×10 slow reps
Standing backbends ×5–10 light reps

2) Smart desk setup (quick checklist)

A.Chair height: Hips slightly above knees; feet flat on floor.

B.Lumbar support: Small cushion/roll at the low back curve.

C.Screen: Top of monitor at or slightly below eye level; arm’s length away.

Keyboard/mouse: Elbows ~90°, shoulders relaxed, wrists neutral.

D Recline: A 100–110° backrest angle reduces disc load vs. fully upright.

3) 10‑minute daily routine (starter)

A.McGill Curl‑Up – 3×6–8 slow reps (brace, no spine flex).

B.Side Plank (knees or feet) – 3×15–30 sec/side.

C Bird‑Dog – 3×6–8 reps/side (hold 5 sec).

D.Glute Bridge – 3×10–12 reps (pause 2 sec at top).

E.Hip Flexor Stretch – 2×30–45 sec/side.

F Thoracic Extension over chair back – 10 gentle reps.

4) Activity & lifestyle

A.Walk 20–30 minutes most days; break up long sitting with short walks.

B.Sleep 7–9 hours; try side‑lying with a pillow between knees.

C.Stress tools: 2–5 minutes of box‑breathing or mindfulness during breaks.

5) Clinic‑based options (adjuncts)

A Education & load management (the core of care).

B.Manual therapy (myofascial release, trigger point therapy, mobilizations) for short‑term relief.

c IASTM / dynamic cupping / taping as short‑term adjuncts.

D Progressive strengthening & graded exposure for long‑term resilience.

12/07/2025

🧠 Understanding Low Back Pain .

Not all back pain is the same – here’s how we identify what’s really causing it.

🔹 1. Localized Low Back Pain

📍 Pain is confined to the lower back area.

🧾 Common causes: muscle strain, ligament sprain, facet joint irritation.

⚠️ Feels dull, achy, or tight – often worsens with activity or poor posture.

🔹 2. Radiating Pain (Radiculopathy / Sciatica)

⚡ Pain starts in the lower back and travels down the buttock, thigh, leg, or foot.

🧾 Caused by nerve compression (often from disc bulge or herniation at L4-L5 or L5-S1).

🧠 Often described as sharp, burning, tingling, or shooting pain.

📌 Side-specific (left or right leg), may worsen with sitting or bending forward.

Examples:

👉 L4-L5 disc may cause pain down the side of the thigh and top of the foot.

👉 L5-S1 disc may radiate to the back of the leg and sole of the foot.

🔹 3. Referred Pain

📍 Pain felt in areas away from the source, such as the hips, groin, or thighs, but not in a nerve pattern.

🧾 Often linked to facet joints, sacroiliac joint dysfunction, or internal organ referral (rare).

⚠️ Feels dull, achy – harder for patients to localize clearly.

🔹 4. Chronic Myofascial Pain

🧠 Trigger points in deep muscles like quadratus lumborum, gluteus medius, or piriformis can mimic nerve pain.

🖐️ Pain may jump from one area to another, especially with stress or fatigue.

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💡 Why This Matters

Understanding the type and distribution of pain helps us pinpoint the real source, avoiding unnecessary surgery and speeding recovery.

💪 At Korecphysiocarec, we treat the root cause:

✔️ Myofascial & trigger point therapy
✔️ Disc & nerve decompression rehab
✔️ Postural & movement correction
✔️ Manual therapy with precision

📍10+ years in Gurgaon | 👨‍⚕️ Specialist in Myofascial Therapy
📲 Book your session today – let’s bring you back to pain-free living.

04/12/2024

Toes problem can impact lower back.
A problem in one toe, such as injury, deformity, or imbalance, can significantly impact lower back pain due to the interconnected nature of the musculoskeletal system. The toes play a crucial role in maintaining balance, stability, and proper gait. When a toe is impaired, it can alter weight distribution and the biomechanics of walking or standing. This imbalance may cause compensatory changes in posture or movement patterns, leading to increased strain on the feet, ankles, knees, and hips. Over time, these compensatory changes can cascade upward, placing undue stress on the pelvis and lower back muscles. For instance, if the big toe is affected, which is critical for push-off during walking, the body may shift weight to the outer foot or opposite leg, resulting in an uneven gait. This can cause pelvic misalignment and muscle tension, potentially leading to lumbar spine discomfort. Additionally, chronic toe issues might contribute to poor alignment of the arches, leading to conditions like flat feet or high arches, which further disrupt the natural shock absorption mechanism of the foot. Without proper shock absorption, the impact from walking or running travels upward, intensifying stress on the lower back. Over time, this increased stress can exacerbate existing back conditions, such as herniated discs, or even lead to the development of new issues, like muscle fatigue, ligament strain, or nerve compression. Furthermore, pain in the toe can reduce physical activity, weakening core and back muscles that are vital for spinal support. The resulting deconditioning may increase the risk of chronic back pain. Hence, addressing toe problems promptly through physiotherapy, orthotics, or other medical interventions is crucial to prevent or alleviate lower back pain. This holistic approach underscores the importance of viewing the body as an interconnected system, where even small issues, like a problem in one toe.

03/10/2024

25/09/2024

14/09/2024

The New Age Of Dr.Upendra Singh Physiotherapist

20/06/2024

The hip bone, also known as the coxal bone or os coxae, is a large, complex bone that forms a significant part of the pelvis. It plays a critical role in supporting the weight of the body, providing attachment points for various muscles, and enabling a range of movements. Here's an overview of its anatomy, function, and associated structures:

# # # Anatomy

The hip bone is composed of three fused bones:

1. **Ilium**: The uppermost and largest part of the hip bone, the ilium has a broad, flaring shape. It includes the iliac crest, which is the curved, superior border that you can feel when you put your hands on your hips. The ilium connects with the sacrum at the sacroiliac joint.

2. **Ischium**: Located below the ilium and behind the p***s, the ischium forms the lower and back part of the hip bone. It includes the ischial tuberosity, which bears weight when sitting.

3. **P***s**: The front portion of the hip bone, the p***s meets its counterpart at the p***c symphysis, a cartilaginous joint. It also contributes to the acetabulum, the socket for the head of the femur (thigh bone).

# # # Key Features

- **Acetabulum**: A deep, cup-shaped cavity that receives the head of the femur, forming the hip joint.

- **Obturator foramen**: A large opening formed by the ischium and p***s, allowing the passage of nerves and blood vessels.

# # # Functions

1. **Support and Stability**: The hip bones support the weight of the upper body when standing and walking, distributing it through the pelvis to the lower limbs.

2. **Movement**: The hip bones form part of the hip joint, which is a ball-and-socket joint allowing for a wide range of movements including flexion, extension, abduction, adduction, and rotation.

3. **Protection**: They protect the pelvic organs, including parts of the digestive, urinary, and reproductive systems.
4. **Attachment Points**: They provide attachment points for numerous muscles and ligaments, facilitating movement and stability.

# # # Associated Structures

- **Hip Joint**: The articulation between the acetabulum of the hip bone and the head of the femur. This joint is crucial for lower limb movement.

- **Ligaments**: Several strong ligaments support the hip joint, including the iliofemoral, pubofemoral, and ischiofemoral ligaments.

- **Muscles**: Various muscles attach to the hip bone, including the gluteal muscles (maximus, medius, and minimus), iliopsoas, and adductors.

# # # Clinical Considerations

- **Fractures**: Hip fractures are common, especially in the elderly due to falls and osteoporosis. These can involve different parts of the hip bone and often require surgical intervention.

- **Hip Dysplasia**: A condition where the hip socket does not fully cover the head of the femur, leading to hip dislocations and arthritis.
- **Osteoarthritis**: Degeneration of the hip joint cartilage, leading to pain and reduced mobility.

Understanding the hip bone's anatomy and function is essential for diagnosing and treating conditions related to the pelvis and hip joint.



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12/06/2024

Dry Cupping therapy :-

Dry cupping therapy, also known simply as cupping, is a traditional practice used to alleviate various physical ailments and improve athletic performance. It involves placing cups on the skin to create suction, which is believed to help with several conditions. Here's a look at how it can benefit athletes:

Benefits of Dry Cupping Therapy for Athletes.

1:- Enhanced Blood Flow: The suction created by the cups draws blood to the treated area, which can improve circulation. Better blood flow can help deliver nutrients and oxygen to muscles more efficiently, aiding in recovery and performance.

2:- Pain Relief: Cupping can help alleviate muscle soreness and joint pain. It is often used to treat back pain, shoulder pain, and other musculoskeletal issues, which are common in athletes.

3:- Reduced Inflammation: The increased blood flow and movement of fluids in the body can help reduce inflammation, which is beneficial for recovery from intense training and injuries.

4:- Muscle Relaxation: The suction and negative pressure from cupping can help loosen tight muscles and fascia, improving flexibility and range of motion.

5:- Detoxification: Some proponents believe that cupping can help remove toxins from the body, although this is more anecdotal and lacks strong scientific evidence.

6:- Stress Relief: Cupping can be relaxing and may help reduce stress and anxiety, contributing to overall mental and physical well-being.

27/05/2024

Chronic pain :- is a persistent type of pain that lasts for an extended period, typically beyond three months or more. Unlike **acute pain**, which arises suddenly and usually resolves after healing from an injury or illness, chronic pain persists over time and can significantly impact daily life¹²³. Here are some key points about chronic pain:

1. **Definition**: Chronic pain is characterized by its duration, lasting for months or even years. It can be constant or intermittent, affecting various parts of the body.

2. **Common Types of Chronic Pain**:

- **Arthritis**: Chronic joint pain due to conditions like osteoarthritis or rheumatoid arthritis.
- **Back Pain**: Persistent pain in the back, which can be caused by various factors.
- **Neck Pain**: Chronic discomfort in the neck region.
- **Cancer Pain**: Pain associated with tumors or cancerous growths.
- **Headaches**: Including migraines, which can be recurrent and debilitating.
- **Testicular Pain (Orchialgia)**: Long-lasting pain in the testicles.
- **Scar Tissue Pain**: Pain related to scar tissue formation.
- **Muscle Pain (Fibromyalgia)**: Widespread muscle pain and tenderness.
- **Neurogenic Pain**: Resulting from nerve damage or dysfunction¹.

3. **Causes of Chronic Pain**:
- **Underlying Conditions**: Chronic pain can be linked to long-lasting illnesses such as arthritis, cancer, or other health conditions.
- **Injuries and Diseases**: Even after healing from an initial injury or illness, changes in the body can lead to ongoing sensitivity to pain.
- **Psychogenic Pain**: Some individuals experience chronic pain without a clear physical cause. This type of pain is influenced by psychological factors like stress, anxiety, and depression¹.

4. **Impact on Daily Life**:
- Chronic pain can interfere with work, social activities, self-care, and overall quality of life.
- It may lead to depression, anxiety, and disrupted sleep, creating a challenging cycle⁴.

Remember that seeking medical evaluation and appropriate management is crucial for individuals experiencing chronic pain. Treatment approaches often involve a combination of medications, therapies, and lifestyle adjustments to improve overall well-being and alleviate pain¹. If you or someone you know is dealing with chronic pain, consider consulting a healthcare professional for personalized guidance and support.

17/05/2024

A heel spur is a bony outgrowth that forms on the underside of the heel bone, where the plantar fascia attaches . The plantar fascia is a thick band of tissue that runs along the bottom of the foot and connects the heel to the toes. Heel spurs can develop due to repeated strain on the plantar fascia, which can cause tiny tears in the tissue. The body then tries to repair these tears by laying down calcium, which can eventually form a heel spur.

08/03/2024

Herniated Disc.