Better health through Physiotherapist

22/10/2019

Quick Tips to Help Prevent Lower Back Pain
Written by Bhupendra Gupta , Physiotherapist

Lower back pain: Now days it is very common But there are things you can do to prevent it from happening too often or from becoming too serious.
Here are important guideline to prevent lower back pain.

Tip #1: Have Good Posture
You may think that Posture is that important ?? ”YES”, When sitting or standing is relaxing your muscles. But actually, it makes your muscles work harder.
Good posture, which involves standing, sitting, walking and lifting in a balanced and neutral position, is the best way to avoid straining your spine.

Tip #2 : Get Up and Get Moving
The most important thing you can do to keep your spine healthy, and the rest of your body, is to exercise. The best way to start is to think of an activity that you enjoy, and do it!
Your goal should be to exercise at least 45 minutes each day (or on most days of the week)
Whatever activity you choose, make sure it gets you breathing a little harder than usual. This is good for your circulation. Some examples are:
walking
Jogging
Yoga
swimming
Also, include some strength training to keep muscles healthy and strong.

Tip #3: Lose Weight (If Needed)
It's estimated that over half of all Indians are overweight. It's important to know that obesity contributes to the development of heart disease, diabetes, high blood pressure, cancer, and low back pain.
While the spine is designed to carry and distribute the body's weight, excessive weight can strain the spine. Eventually, the spine will begin to wear out.
Give your spine a break by shedding those unwanted and unnecessary pounds. Don't know how to start? Talk to your Nutritionist . He or she can help you find a weight loss and exercise plan that best suits your needs.

Tip #4: Recharge your body and brain properly
Sleep is an essential nutrient for our bodies and where we sleep can make all the difference. If you are having trouble sleeping or find that you wake in the morning more tired than when you went to bed, you may need to take a good look at where and how you sleep.
A good mattress allows you to maintain the same natural spinal alignment that you have when standing. When your body is allowed to rest in its natural position, muscles are relaxed and sleep is more refreshing.
While you may not be able to avoid some occasional lower back pain, keeping your back healthy will go a long way to keeping you in good shape.

Conservative approach for Back and Neck pain.

16/09/2019

Read the full original article at healthyandnaturalworld.com By Jenny Hills, Nutritionist and Medical Writer Neck pain and headaches are often connected because a stiff neck, herniated cervical disc, or irritated spinal nerves can cause headaches. Headaches that result from neck discomfort or neck i...

14/09/2019

About 80 percent of adults experience low back pain at some point in their lifetimes. It is the most common cause of job-related disability and a leading contributor to missed work days.

Men and women are equally affected by low back pain, which can range in intensity from a dull, constant ache to a sudden, sharp sensation that leaves the person incapacitated. Pain can begin abruptly as a result of an accident or by lifting something heavy, or it can develop over time due to age-related changes of the spine.
Sedentary lifestyles also can set the stage for low back pain.

Most low back pain is acute, or short term, and lasts a few days to a few weeks. It tends to resolve on its own with self-care and there is no residual loss of function. The majority of acute low back pain is mechanical in nature.

Sub acute low back pain is defined as pain that lasts between 4 and 12 weeks.

Chronic back pain is defined as pain that persists for 12 weeks or longer, even after an initial injury or underlying cause of acute low back pain has been treated. About 20 percent of people affected by acute low back pain develop chronic low back pain with persistent symptoms at one year. In some cases, treatment successfully relieves chronic low back pain, but in other cases pain persists despite medical and surgical treatment.