Dr. Azka Khalid PT

21/07/2025

19/03/2023

Disc Herniation

Definition/Description:

A herniated disc is a displacement of disc material (nucleus pulposus or annulus fibrosis) beyond the intervertebral disc space.

This herniation process begins from failure in the innermost annulus rings and progresses radially outward. The damage to the annulus of the disc appears to be associated with fully flexing the spine for a repeated or prolonged period of time. The nucleus loses its hydrostatic pressure and the annulus bulges outward during disc compression.

Risk Factors:

🏃Gender:

Men between the ages of 20 and 50 are most likely to have a herniated disk.

🏋️Improper lifting:

Using your back muscles instead of your legs to lift heavy objects can cause a herniated disk. Twisting while you lift can also make your back vulnerable. Lifting with your legs, not your back, may protect your spine.

🛐Weight:

Being overweight puts added stress on the disks in your lower back. .

🤸🏿‍♀️Repetitive activities that strain your spine:

Many jobs are physically demanding. Some require constant lifting, pulling, bending, or twisting. Using safe lifting and movement techniques can help protect your back. .

🚨Frequent driving:

Staying seated for long periods, plus the vibration from the car engine, can put pressure on your spine and disks.

🛌Sedentary lifestyle:

Regular exercise is important in preventing many medical conditions, including a herniated disk.

🚬Smoking:

It is believed that smoking lessens the oxygen supply to the disk and causes more rapid degeneration.

17/03/2023

Follow my new page

16/03/2023

How to unlock a tight neck in seconds.

16/03/2023

Scapular Winging

∆ This Post focuses on corrective techniques for a "winged" scapula.

∆ Scapular winging is used to describe the scapula (shoulder blade) lifting off the rib cage while also resembling a “wing”.

∆ This dysfunction results from a lack of stability and/or neuromuscular control between the serratus anterior and scapula.

∆ The serratus anterior plays a critical role in shoulder health because it provides support & stability to the shoulder joint by isometrically stabilizing the scapula.

∆ The serratus anterior's role is to assist the scapula with controlled movement patterns during overhead & pushing (protraction) motions.

∆ When the serratus anterior is not firing efficiently, this allows the scapula to lift off the rib cage - which can result in decreased shoulder performance.

∆ As a result, Scapular winging may also lead to shoulder discomfort/pain especially when one is performing pushing or overhead pressing movement patterns.

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14/03/2023

https://m.facebook.com/story.php?story_fbid=118980787804189&id=100090768055742&sfnsn=scwspmo&mibextid=6aamW6

Exercises for Neck pain.

25/02/2023

Exercise for neck pain, shoulder pain, muscle stiffness/ tightness, migraine, headache and stress.

24/02/2023

Exercise for knee pain.
Ankle Mobility to relieve knee pain strengthen and stabilize the ankle will help relieve knee pain.

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20/02/2023

What is hemiplegia?
Positioning for left and right hemiplegia.

15/02/2023

Coccygodynia/ Tail bone pain

Coccygodynia, sometimes referred to as coccydynia, coccalgia, coccygeal neuralgia or tailbone pain, is the term used to describe the symptoms of pain that occur in the region of the coccyx. The pain is most commonly triggered in a sitting position, but may also occur when the individual changes from a sitting to standing position.

Causes
Sitting for extended periods of time, especially on hard surfaces
Effect of direct trauma, such as a fall
Giving birth
Bone fracture, tumors or an infection can also cause this condition.

Epidemiology & Etiology
Certain factors can increase an individual's risk for developing coccygodynia, such as body mass, age, gender.With obesity, the coccyx is more vulnerable to increases in intrapelvic pressure while sitting, increasing the risk of posterior subluxation (displacement backward) of the coccyx. With rapid weight loss, the cushioning around the coccyx may be lost, and the coccyx is at an increased risk for anterior subluxation (displacement forward).The risk of coccygodynia is 5 times higher in females than it is in males, which may be a result of the increased pressure that occurs during pregnancy and delivery.

Clinical Presentation
-Pain in and around the coccyx without any reports of severe low back pain or radiating pain.
-The pain is typically localized to the sacrococcygeal joint and is described as a “pulling” or “cutting” sensation.
-Tenderness on palpation of the coccyx.
-Pain is usually exacerbated with repeated sitting or with transition from sitting to standing position.

Treatment
Coccydynia requires rest and protection to properly heal. Your doctor may ask you to:
Stop certain activities that could make your coccydynia worse.
Use a padded seat cushion that looks like a donut, which will allow you to sit without putting any weight on the tailbone.
Avoid sitting for long periods of time to help prevent pain or additional damage to the tailbone.

Physiotherapy Treatment
-Extracorporeal Shockwave Therapy (ESWT).
-Ultrasonic.
- Cushion pads
-Exercises
-Stretching ex, massage therapy, Moblization and manipulation.

Prevention
Because most cases of coccydynia are related to an injury of the tailbone, the best way to prevent coccydynia is to avoid injury or trauma to the tailbone, which might happen in car accidents or while playing sports.

5 Exercises to relieve tailbone pain
1: Glute & Piriformis Stretch.
2: Child's Pose.
3: Cat Cow Stretch.
4: Pigeon Pose.
5: Pelvic Tilt