Dr Qaisar Physiotherapist

21/03/2026

07/02/2026

22/01/2026

Some basic stretching techniques before going to bed

10/06/2025

Dryneedling technique

06/04/2025

Which one to Choose : William's Flexion Vs McKenzie Extension Exercises

⏺️ William's Flexion Exercises

🔸 Target: Stretch lumbar spine, hip flexors, and glutes.
🔸 Technique: Knee-to-chest stretch (30 seconds, 3 reps).

❇️ Benefits ❇️
▪️ Reduces low back pain and sciatica (1)
▪️ Relaxes piriformis muscle, decompressing sciatic nerve (2)

🔵 McKenzie Extension Exercises

🔹 Target: Strengthen back muscles, improve spinal extension.
🔹 Technique: Prone extension exercise (5-10 seconds, 10-15 reps).

❇️ Benefits ❇️
▪️ Reduces low back pain and disability (3)
▪️ Improves spinal extension, reducing discal pressure (4)

🔺It's essential to consult with a healthcare professional or physical therapist to determine the best exercises for your specific needs and conditions.

References:

1. Laslett, M. (2008). Clinical anatomy of the lumbar spine and sacrum. Elsevier.U
2. Boyajian-O'Neill, L. A. (2009). Piriformis syndrome. Journal of Bodywork and Movement Therapies.
3. McKenzie, R. (2011). The lumbar spine: Mechanical diagnosis and therapy. Spinal Publications.
4. Clare, H. A. (2015). McKenzie method: A review of the literature. Journal of Manual & Manipulative.

Dr. Qaisar Physiotherapist

06/04/2025

Common Causes of Back Pain (By regions)🌟

🟣Cervical Region

▪️ Lordosis
Abnormal inward curvature, straining muscles and joints.
▪️ Bone Spurs
Bony growths causing pain and stiffness.
▪️ Herniated Discs
Soft tissue bulging, pressing on surrounding nerves.
▪️ Spinal Stenosis
Narrowing of the spinal canal, compressing nerves.
▪️ Spondylolisthesis
Vertebra slipping, pressing on nerves and joints.
▪️ Poor Posture
Slouching, straining cervical muscles and joints.

🔵Thoracic Region Back Pain Causes:

▪️ Osteoporosis
Weakened bones, leading to fractures and injuries.
▪️ Spinal Stenosis
Narrowing of the spinal canal, compressing nerves.
▪️ Herniated Discs
Soft tissue bulging, pressing on surrounding nerves.
▪️ Kyphosis
Abnormal outward curvature, straining muscles and joints.
▪️ Scoliosis
Abnormal sideways curvature, straining muscles and joints.
▪️ Poor Posture
Slouching, straining thoracic muscles and joints.

🟢Lumbar Region Back Pain Causes:

▪️ Compression Fracture
Vertebra collapse, causing pain and stiffness.
▪️ Spinal Stenosis
Narrowing of the spinal canal, compressing nerves.
▪️ Herniated Discs
Soft tissue bulging, pressing on surrounding nerves.
▪️ Sciatica
Sciatic nerve irritation, causing leg pain and numbness.
▪️ Lordosis
Abnormal inward curvature, straining muscles and joints.
▪️ Poor Posture
Slouching, straining lumbar muscles and joints.

Dr. Qaisar PT