Specialized Physiotherapy Back Care Strategies and Back Exercises

Back pain is very common and can differ from a slight twinge to severe pain at times. It can be recovered quickly if it is managed properly. Physiotherapy is the best way to get relief from back pain. 80% of the people will experience lower back pain at some stage of their life. It is one of the most common reasons for people missing work and seeing a doctor or physiotherapist. But lower back pain can be relieved with some knowledge, back care strategies as well as some back exercises recommended by experts.

Physiotherapy has become an essential part in everyone's life and this has employed heat, electrical stimulation and water based applications to aid movement and function. Physical therapy can be sometimes the best thing for pain management. Physical therapy is also known as physiotherapy that involves the treatment, healing, and prevention of injuries or disabilities. This therapy assists people in relieving pain, promoting healing, restoring function and movement. If you are having a low back pain, you are not alone. Most of the people in this world are suffering from the same problem and in most of the cases pain is mild and disappears on its own. For some people, back pain can return or hang on for long time that leads to a decrease in quality of life or even sometimes to disability. In several cases, if your pain is accompanied by the following symptoms, you should visit your local emergency department immediately:

• Loss of bowel or bladder control
• Numbness in the groin or inner thigh

Professionally trained physiotherapists may focus on decreasing pain with passive physical therapy (modalities). These therapies are considered passive because they are done to the patient. Examples of modalities include:

• Heat / ice packs
• TENS units
• Iontophoresis
• Ultrasound

Physiotherapists play an integral role in alleviating pain. There are various stretching exercises for back pain that are personalized according to individual conditions. Physiotherapists suggest that almost every individual who has suffered from lower back pain should stretch their hamstring muscles once or twice daily. These highly effective and valuable stretching exercises are best done at the same time every day so it becomes part of a person's daily routine. They suggest many more stretches that can be done to alleviate pain. The goals of physiotherapy are to decrease pain, increase function, and teach the patient a maintenance program to prevent future back problems. A physiotherapist is licensed to evaluate, diagnose, and provide conservative management of movement dysfunctions.

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Lower Back Pain: Knowing The Causes And Preventive Measures Is Important

Knowing what causes lower back pain and what you can do to prevent it is the best way to deal with this common health complaint. This article addresses both of these aspects.

Why do People Suffer from Lower Back Pain?

One of the most common causes of this health problem is injury or wear and tear of the disks in your spine. When this happens, the weight of the upper part of your back becomes too much for your lower back to handle and it can cause you chronic pain or sudden, acute pain.

Common reasons include:

• Ruptured or bulging disks which put more pressure on the nerves
• Arthritis which leads to problems in the joints that is located in the hands, hips, lower back and knees
• Sciatica that is caused by a herniated disc which presses on the nerve
• Osteoporosis which makes the bones brittle and can lead to fractures
• Strain to the muscles or ligaments due to lifting of heavy objects
Muscle spasms
• Infections to the spinal region, cancer and other conditions such as shingle

There are also a number of risks that could lead to a problem with your spell. These factors include but are not limited to extra stress, anxiety, depression, smoking, obesity, age, a sedentary lifestyle and strenuous physical work.

Lower Back Pain and your Genes

The difference between you suffering from this condition and your friend not suffering from it could often lie in your genes. For example, if you take an MRI of twins who have completely different lifestyles, where one does a lot more physical work than the other, you will still often see that their bodies are almost identical. This means that if you suffer from chronic pain in your lower back region, there is a strong possibility that you have inherited the tendency to suffer from this problem.

Effective Preventive Measures

The main way to prevent pain in your lower back is to exercise. If you exercise regularly, your body weight will decrease and you will also build up your strength. Low impact exercises are often suggested for people who suffer from back problems so as to cause the least amount of strain to their back. Exercises that aim to improve flexibility and strengthen your core are usually suggested but it is better to ask your doctor before starting an exercise plan.

Another thing you should do is check your posture. Always ensure that your pelvis is in a neutral position when you are standing. Stand straight with your legs straight and your weight distributed evenly so that you are properly balanced. You should also start sitting straight and make a conscious effort to maintain a good posture.
Other things you should do to prevent pain include maintaining a good body weight and quitting smoking.

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Spinal Stenosis Is Most Common in Men and Women Over 50 Years of Age

This disorder usually involves the narrowing of one or more of three areas of the spine:

  • The canal in the center of the column of bones (vertebral or spinal column) through which the spinal cord and nerve roots run
  • The canals at the base or roots of nerves branching out from the spinal cord
  • The openings between vertebrae through which nervs leave the spine and go to other parts of the body.

The narrowing may involve a small or large area of ​​the spine. Pressure on the lower part of the spinal cord (back area) or on nerve roots branching out from that area may give rise to pain or numbness in the legs. Pressure on the upper part of the spinal cord (neck area) may produce similar symptoms in the shoulders, or even the legs.

Spinal stenosis is most common in men and women over 50 years of age. However, it may occur in younger people who are born with a narrowing of the spinal canal or who suffers an injury to the spine.

The normal vertebral canal provides adequate room for the spinal cord and cauda equina. Narrowing of the canal, which causes spinal stenosis, may be inherited or acquired. Some people inherit a small spinal canal or have a curvature of the spinal (scoliosis) that produces pressure on nerves and soft tissue and compresses or stretches ligaments.

Acquired conditions of Spinal stenosis

Degenerative Conditions: Spinal stenosis most often results from a preliminary, degenerative aging process. Either structural changes or inflammation can begin the process. As people age, the ligaments of the spine may thicken and calcify (harden from deposits of calcium salts). Bones and joints may also enlarge: when surfaces of the bone begin to project out from the body, these projections are called osteophytes (bone spurs).

When the health of one part of the spine fails, it usually places increased stress on other parts of the spine. For example, a herniated (bulging) disk may place pressure on the spinal cord or nerve root. When a segment of the spine becomes too mobile, the capsules of the facet joints thicken in an effort to stabilize the segment, and bone spurs may occur. This decreases the space (neural foramen) available for nerve roots leaving the spinal cord.

Spondylolisthesis, a condition in which one vertebra slips forward on another, may result from a degenerative condition or an accident, or, very rarely, may be acquainted at birth. Poor alignment of the spinal column when a vertebra slips forward onto the one below it can place pressure on the spinal cord or nerve roots at that place.

Aging with secondary changes is the most common cause of spinal stenosis. Two forms of arthritis that may affect the spinal are osteoarthritis and rheumatoid arthritis.

Osteoarthritis: Osteoarthritis is the most common form of arthritis and is more likely to occur in middle-aged and older people. It is a chronic, degenerative process that may involve multiple joints of the body.

Rheumatoid Arthritis: Rheumatoid arthritis usually affects people at an earlier age than osteoarthritis does and is associated with inflammation and enlargement of the soft tissues (the synovium) of the joints

Other Acquired Conditions

Tumors of the spine: Ossification of the posterior longitudinal ligament occurs when calcium deposits form on the ligament that runs up and down behind the spine and inside the spinal canal. These deposits turn the fibrous tissue of the ligament into bone. (Ossification means “forming bone.”) These deposits may press on the nerves in the spinal canal.

Spinal stenosis Symptoms: The space within the spinal canal may narrow without producing any symptoms. However, if narrowing places pressure on the spinal cord, cauda equina, or nerve roots, there may be a slow onset and progress of Spinal stenosis symptoms. The neck or back may or may not hurt. More often, people experience numbness, weakness, cramping, or general pain in the arms or legs. If the narrowed space within the spine is pushing on a nerve root, people may feel pain radiating down the leg (sciatica). Sitting or flexing the lower back should relieve symptoms. (The flexed position “opens up” the spinal column, enlarging the spaces between vertebrae at the back of the spine.).

People with more severe lumbar stenosis may have problems with bowel and bladder function and foot disorders. For example, cauda equina syndrome is a severe, and very rare, form of spinal stenosis. It occurs because of compression of the cauda equina, and symptoms may include loss of control of the bowel, bladder, or sexual function and / or pain, weakness, or loss of feeling in one or both legs. Cauda equina syndrome is a serious condition requiring urgent medical attention.

Spinal stenosis Diagnosis

Medical history: A complete medical background check has to be connected to rule out or identify if any other medical conditions is causing the pain. The history taking helps the treating doctor understand if the patient is suffering from any recurring health problems or has taken any past treatments and surgeries etc.

Physical examination: After taking your history, the Spine consultant will give you a physical examination to rule out possible causes of pain and try to determine the source of your back problem. A series of examinations along with a DSA test will be conducted to assess the Motion of Spine and Neck, Weakness of spinal muscles, Sensory and Motor Skills

Diagnostic Tests: After forming an opinion on the cause of the patient's pain, a diagnostic test may be required to confirm the disc problem and / or to gain additional information, such as the location of a herniated disc and impeding nerve roots. Diagnostic tests may include:

DSA: If the spinal stenosis is a soft tissue stenosis due to a slipped disc a DSA helps identify the root cause of the disc bulge causing this stenosis.

X-Ray: An X-ray helps diagnose a bony spinal stenosis and the degree to which the disc has slipped. It's not possible to diagnose a herniated disc with this test alone.

MRI: Magnetic Resonance Imaging (MRI) provides a sensitive and accurate assessment of the spinal nerves and anatomy, including disc alignment, height, hydration and configuration.


Spinal Stenosis is a back problem that progresses slowly. Here is a conservative and non-surgical treatment approach that should be the first step in treating spinal stenosis. While most back problems do not require a surgery; if the condition is acute, a surgery may be required.

Non-surgical treatment for Spinal stenosis

  • Education about the course of the condition and how to relate symptoms
  • Medicines to treat pain and inflammation.
  • Physical therapy, to provide education, instruction, and support for self-care; physical therapy instructions on stretching and strength exercises that may lead to a decrease in pain and other symptoms.

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How To Fix Your Bad Back Without Drugs or Surgery

If you suffer from chronic back-pain, then you are not alone. Over 65 million people in America suffer from lower back pain. That makes it an epidemic, and the trend does not appear to be changing anytime soon.

Lower back pain is not only a “pain”, but it can significantly alter your lifestyle, productivity, and quality of life. It is a thousand times harder to do anything when your back is out of whack, and all you want is for it to be fixed.

The good news is that there are many things that you can do when your back goes out un-expectantly. The key is having a strategy ready to go when it does happen. When my back goes out, I go to the protocol outlined in this article, and it works every time.

Please note – The first time you experience back-pain, it is a good idea to go to a doctor for an x-ray and MRI. This will tell you exactly what is going on inside your body. It is a good first step towards recovery, especially if you have a disc herniation or rupture.

If you know that your back pain is caused by a muscle spasm, then here are some quick-fix strategies to get you out of pain FAST and back on your feet:

  • Myofascial Release:

According to Wikipedia, myofascial release is “a soft tissue therapy for the treatment of skeletal muscle immobility and pain.” This alternative medicine therapy aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles. ”

A very common and well-known form of MFR is massage. Another is foam rolling. Since massage is not always an easy or affordable option, the best way to affect MFR, in my opinion, is with a good foam roller. The one I recommend is made by Trigger Point.

When it comes to rolling for back pain, you need to keep in mind that the body is a single muscle, and that in order to “fix” your back, you have to treat the entire body. So do not just roll your back. Roll your entire body, both lower and upper. Done properly, foam rolling can get you out of pain and back on your feet quickly.

  • Stretching:

One of the reasons you have lower back pain is due to tight muscles. This would include muscles in the lower and upper body. Remember, the muscles in your body are really just one big muscle.

What's happening in your back when it flares-up could be caused by tight muscle in your neck, shoulders, or even your feet. These muscles need to be stretched and lengthened in order to provide relief and prevent future flare-ups. The best stretches for your back, in my opinion, come from yoga. If you have never done Yoga to help your back, you should give it a try.

  • Strength Training:

When muscles are not used, they become weak. When they become weak, they have no durability. So when called upon to work overtime, they quickly fatigue and fail. That's never a good thing.

The body's response to this failure is to have the muscles, “spasm” in order to immobilize the area of ​​the body that those muscles are designed to support and prevent injury. Kind of like the body's circuit breaker.

For example, if the muscles in your core can no longer support your lumbar spell, they signal the brain to “spasm” the muscles in your lower back and immobilize the area. This is the pain and stiffness you feel when your back goes out, so protecting it from damage.

The best fix for this condition is strength training – exercises designed to activate and strengthen the muscles that support your vertebrae. Daily strengthening of the core and pelvic floor muscles will not only treat pain, but will also help to prevent future flare-ups and injury such as disc herniation's and ruptures.

So the next time you are reaching for your tooth brush and you “throw you back out”, then hop on the foam roller, stretch, and strengthen your muscles. Before you know it, what was once a serious problem is no longer an issue.

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Sciatica Is Disc Herniation Which Causes Compression of the Nerve Root Level

The sciatic nerve is composed of individual spinal nerve roots that start by branching out from the lower back region of the spine specifically from L3-S1. When the sciatic nerve gets pinched or irritated at any point in its course, it will give rise to symptoms of sciatica. Sciatica pain may start from the back and radiate behind the thigh and may go down the leg. Depending on the region and intensity of impingement on the sciatic nerve root, the symptoms experienced may vary.

Sciatica Causes

The most common cause of sciatica is disc herniation which causes compression of the nerve root level. Other common causes are stenosis, spondylolisthesis. The lesser common causes are infection, injury to the surrounding muscles and ligaments, tumor, cauda equine etc.

  • Degenerative disc disease: Disks are the soft cushions between the bones of the back. Degeneration of the disc and bones or herniation (slipped disc) may cause compression of the sciatic nerve and lead to the symptoms of sciatica.
  • Piriformis Syndrome: The sciatic nerve runs along or through the Piriformis muscle in the buttock. Tightness or spasm of the Piriformis muscle may irritate the nerve and give rise to Sciatica pain.
  • Lumbar Spinal Stenosis: Narrowing of the spinal canal in the lower back that puts pressure on spinal nerve roots leading to Sciatica pain.

Other causes of Sciatica include

  • Spondylolisthesis: Shifting one vertebrae over the other due to degenerative changes or trauma may also impinge the nerve roots forming the sciatic nerve.
  • Pregnancy: Weight gain, hormonal changes and shift of center of gravity may produce sciatica like symptoms.
  • Sacro – Iliac joint Dysfunction: Mal-alignment of the Sacro-Iliac joint impinging Sciatic nerve.

Sciatica Symptoms

Symptoms of Sciatica or Radiculopathy include:

  • Pain in the buttocks, back of the thigh and legs more than the back.
  • Mild ache or sharp shooting pain like an electric shock.
  • Burning sensation or pins and needles in the leg
  • Tingling or numbness in leg.
  • Occidentally muscle weakness of leg or feet.
  • More common on one side of the body.
  • Pain can be experienced mostly in sitting for longer hours or running.

Sciatica Diagnosis

Diagnosis of sciatica is done by history of the symptoms and a physical examination which includes assessing the sensory status of the lower limbs, strength of the muscles, neurological tests done commonly involve the straight leg raise test and the phase test.

Medical history

A complete medical background check is done to know the detailed history of the condition, aggravating and relieving factors.

Physical Examination

A thorough physical examination to understand spine alignment and spinal movement. Any loss in muscle strength and sensation along the course of the nerve is also assessed. Straight leg raise test or other neurodynamic test is done to rule out any dural signs.

Diagnostic tests

After forming an opinion on the cause of the patient's pain, a diagnostic test may be indicated to confirm the disc problem and / or to gain additional information, such as the location of a herniated disc and impeding nerve roots. Diagnostic tests may include:

  • Digital Spine Analysis: Digital spinal analysis test is done to get a complete objective evaluation of spinal mobility and strength of various spinal muscles of the Back which could be the main causative factor of sciatic pain.
  • X-Ray: A spinal X-ray can reveal degenerative changes in the bone which may be irritating the nerve.
  • MRI: An MRI will reveal any problems with the disc or any compression of nerve roots.

Treatment Protocol

The treatment for Sciatica is directed towards lowering the compression on the nerve through specific movements (McKenzie Technique) and Sciatica treatment also focuses on neural mobility exercises, muscle activation, motor control, neuro-muscular coordination of spinal muscles with bio feedback devices to improve the stabilization of the spell. Hereby gradually the load bearing capacity of the spine is increased and progress to a stage to match with patients normal functional activities along with reducing the chance of recurrence of an episode.

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How To Fix A Bad Back

I have suffered with a “bad” back for 25 years. First was a herniated L-4 disc when I went too low on a back squat, then another herniated disc several years later pulling a cooler out of the back of my truck. After that, my back doctor told me that my herniated discs had repaired themselves, but now he said I have spinal stenosis in my thoracic spinal. Really dude?

Over 65 million people in America suffer from lower back pain. That makes it an epidemic in America, and the trend does not appear to be changing anytime soon. Lower back pain is not only “a pain”, but it significantly alters your lifestyle and productivity. It is a thousand times harder to do anything when your back is out of whack and all you want is for it to be fixed.

There are a few things you can do when your back fires up un-expectantly. If it is the first time you have experienced lower back-pain, then it is a good idea to go to a doctor for an x-ray and MRI. This will tell you exactly what is going on inside your body. it is a good first step towards recovery, especially if you have a disc herniation or rupture.

If you have chronic back pain that is not caused by a disc herniation or rupture, then there are some things you can do to less the occurrence of your symptoms.

1. Strengthen Your Pelvic Floor Core Muscles:

The muscles in your pelvic floor and core act as a suspension and support system that helps to disburse the load on your lower back. Without that support, the weight of your upper body is transferred to the disks that are located between your vertebrae. The further down you go on your spine, the greater the pressure. That is why pain in the lumbar, or lower, back is so prevalent.

2. Roll Your Lower Back and Body:

Chronic pain across the lower back can be the result of weak core and pelvic floor muscles. Weak muscles ever spasm when they can no longer function normally. The purpose of the spasm is to immobilize the area and protect it from further injury.

One of the best ways to less the effects of a spasm in your lower back is to get a foam roller and work on your lower body and back. The muscle release (myofascial release) will lengthen the muscles and reduce if not eliminate your symptoms.

I thread my back out the other day while fixing a flat on my bike. When I got back from my ride, I literally could not walk because the pain from the spasm was so great. I spent 45 minutes on the foam roller and was able to move again. The next morning, I was a little stiff so I rolled again. That is all it took to get rid of the pain.

3. Apply Heat:

When your lower back is in spasm and will not loosen-up, one of the best things you can do is apply heat. This can be in the form of a hot bath, heating pad, or heat patch. Heat will deliver blood flow to the area and allow the muscles to relax. Once you get heat to the affected area for 20 minutes or so, you will feel the benefit of your muscles unwinding. In fact, whenever I am lying down, I have the heating pad under my lower back just to keep the blood flowing and muscles loose, even if I am not in pain.

So if you experience lower back pain that is not the result of a disc herniation or rupture, then you should focus on these 3 steps in order to minimize and eliminate the discomfort. Start with daily exercises to strengthen your pelvic floor and core. This will provide the support your lower back needs to help you move and function without pain.

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Top 7 Tips and Natural Therapies to Ease Back Pain

Back pain is a common complaint from men and women. Sometimes, it is painful to hold the body straight or to even move your back. You feel like you have damaged your skeletal structure. The reason for acute backache may be due to lifting weight, exertion, neural tension, faulty posture, sagging bed, congestion of blood, lack of exercise, high heels, overweight, accidents and sitting long hours, and slouching. Eight out of ten people may have lower back pain at times in their lives, as estimated by the experts.

Society's current lifestyle is a major contributor of back pain. In the old days people walked for their needs, now we barely move. The car is in the garage with severely steps to get into it.

Recipes to consume:

Swallow te teaspoon of Giloye powder and te teaspoon of Amla powder with warm water first thing in the morning and before going to bed

In two tablespoons plain yogurt, add–teaspoon asafetida powder, 8 oz water and beat well. Drink an hour before lunch. Continue this procedure for three months

Drink 10 oz fresh juice made with one potato, 4 celery stocks, a two-inch piece of fresh ginger and a quarter of beetroot every day for three weeks. If it is hard to drink, then add an apple.

1 tsp Ginger powder

1 tsp Turmeric powder

2 tsp Onion juice

T tsp Ajwain powder

1 tsp Yellow mustard seed powder

Mix all the ingredients, make three parts, and swallow with water three times a day. Make this mixture in a large amount to continue for at least three weeks if it is a temporary pain. However, if it is a prolonged one, then you might need to consume for three months. If you think, you can not handle it then add a pinch of brown sugar.

Natural therapies:

  • If you wear high heels, then alternate with low heels and watch if it makes a difference
  • Keep your spell straight while you sit, stand, or walk, this itself is a healing posture
  • Sleep on right or left side, with a pillow between your knees to avoid discomfort. When you wake up, turn on your side and then stand. You may need a hard bed and not a sagging mattress
  • When you shower, let the warm water pour on your lower back and hips. Same time, massage with mustard oil downwards using both hands. Continue this procedure for one minute every day. This helps much to relieve pain
  • Burn 3 crushed cloves and a tablespoon of Ajwain in a quarter cup of mustard oil. Cool, strain, and massage the affected area with warm garlic oil at bedtime to treat pain
  • For a sitting job, get up every hour, stretch and walk around. For a lifting job, always bend your knees putting weight on your legs, instead of your back and use a back-supporting belt
  • A cold pack or heating pad may give you temporary relief; try both and see which one works

Sit in lotus posture to meditate for 15 minutes. The stretch in your legs and hips helps flex the spine. Yoga slow stretches help to flex and relax those painful and stiff muscles and spine. Do not bend forward. Back bending postures help decrease pain. Once the pain decreases, exercise with weights for 15 minutes 4 days a week. This helps strengthen the spine and energize the body.

Select food intelligently and stick with light foods. Eat plenty of beans, lentils, fruits, vegetables and green leaves daily, which are rich in fiber, protein, nutrients, enzymes and minerals. Remember when we eat light, we stay light.

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Scoliosis Is a Three-Dimensional (3D) Spinal Deformity

Scoliosis Causes

Scoliosis affects about 2% of females and 0.5% of males. In most cases, the cause of scoliosis is unknown


This is the most common type of Scoliosis. Usually there is no clear-cut reason why the tube is curved.


The term “congenital” means that you were born with the problem. A congenital scoliosis is present at birth. Many different problems in growth and development can lead to spine problems. Fortunately, most of these are rare. Congenital scoliosis may not be recognized, or may not be sufficient enough to require treatment during childhood. The scoliosis may get worse later in life due to wear and tear around the abnormal area of ​​the spine.


“Paralytic” means that muscles do not work. When muscles do not work around the spine, the spine itself may be thrown out of balance. Over several years, this can result in a curvature of the spinal developing. This type of scoliosis is often caused by spinal cord injuries that lead to paralysis.


“Myopathic” means muscle that does not work properly. Like paralytic curves described above, this curve results from a muscular or neuromuscular disease, such as muscular dystrophy, cerebral palsy, or polio.


Scoliosis developed in adulthood can be a “secondary” cause of another spinal condition that affects the vertebrae, such as degeneration, osteoporosis (loss of bone mass), or osteomalacia (softening of the bones). Scoliosis can also appear following spinal surgery. The surgery may cause an imbalance in the spinal that leads to scoliosis.

Scoliosis Symptoms

Most common symptoms of Scoliosis are

  • Stiffness, fatigue and pain while standing or sitting
  • As the child enters puberty, and is growing more quickly, the degree of spinal bending can increase and become very noticeable.
  • Most curves are convex to the right in the upper back and to the left in the lower back, so that the right shoulder is higher than the left one.
  • One hip may also be higher than the other.
  • The spine curvature may diminish lung capacity, thereby putting pressure on the heart, and restricting physical activities

Scoliosis Diagnosis

Physical examination:

A physical examination is directed to first identify if the scoliosis is functional or structural. A posture evaluation of the frontal and lateral view is connected to check if the scoliosis is caused due to poor posture. The Spine consultant will also check the amount to which the condition has restricted patient's movement.

Diagnostic tests:

After forming an opinion on the cause of the patient's pain, a diagnostic test like X-ray and DSA are connected to identify the root cause of the condition.


A full spine X-ray is used to measure the cobb's angles. The Cobb angle is used to quantify the amount of spinal deformities, especially in the case of scoliosis.

Digital Spine Aanalysis:

A Digital Spine Analysis helps identify qualitatively the imbalance in the spine by accurately measuring the deficient in the efficiency of the spinal muscles.

Scoliosis Treatment

The Treatment is advised based on the reason of scoliosis and degree of deformity. Scoliosis treatment focuses on correcting the curve through stretching of tight muscles and strengthening of weak muscles. Certain specialized approaches such as Schroth's are also used which are a 3D treatment for scoliosis by correcting not only from side to side, front to back but also longitudinally by making relevant pelvic, thoracic and shoulder corrections.

Most of the patients suffering from postural scoliosis can lead a normal lifestyle by maintaining a correct posture will do well through life.

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Top Three Home Remedies for Upper Back Pain

Back pain is a fairly uncommon type of spinal problem, but it can be one of the most painful. There are many causes of this type of pain, including a specific injury, such as falling down or tripping; trauma, such as involvement in a car wreck; or years of bad post, often accumulated from working at a desk all day.

These triggers cause muscle irritation or joint problems in the upper region of the back which lead to severe pain. In some cases, the pain can become so severe that the sufferer must miss work or opt out of normal everyday activities because the pain has limited their mobility to the point that they can not get out of bed or leave their home.

Unfortunately, because less people suffer from upper back pain than other types of back pain, medical treatment for the problem is often inefficient and overly expensive. Fortunately, there are several natural home remedies that are proven to provide upper back pain relief quickly and conveniently without costing a fortune.

Move Around

When you are stuck with severe back pain that hurts when you try to get out of bed, the obvious solution seems to be to stay immobile. However, while taking it easy is important when you are in pain, taking a week off to lay in bed trying to avoid the pain can actually be counter productive.

Remaining in bed or generally immobile for an extended period of time may prevent you from feeling as much pain, but it does not speed up the healing process and it can make the problem worse in the long run by stiffening the joints and weakening the muscles in your upper back.

Moving around, on the other hand, keeps your joints and muscles constantly moving and working so they do not get stiff or weak. You should not try to run a marathon or participate in other vital activities when you're suffering from severe upper back pain, but even a quick walk around the block or some easy yoga poses can help stretch and strengthen your upper back and help it heal more quickly and permanently.

Use a Tennis Ball

Press a tennis ball between your back and the wall or floor so it is held in place. Next, continuously raise and lower one or both of your arms above your head. These movements combined with the pressure from the tennis ball force the tight muscles in your upper back to function normally while under pressure, causing the muscles to release and providing immediate upper back pain relief.

Apply Heat and / or Ice

Applying heat to an injury increases blood flow in that area to decrease stiffness while also reducing pain. Because the majority of upper back pain is caused by stiffness in the joints, regularly using a heating pad on the area can help it heal faster while also causing you to feel less pain.

While it is often less effective, an ice pack can also help alleviate high back pain in some cases, as it is known to decrease swelling as well as pain. Either a heating pad nor an ice pack is going to make the pain worse or else harm your back, so you can try out both to see what helps or consult your doctor for his advice on which would be most efficient in your specific situation.

By using these home remedies for upper back pain, you can achieve back pain relief quickly, efficiently, and permanently from the comfort of your home without the hassle or expense of disappointingly ineffective medical treatments.

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Flexibility Exercises to Decrease Back Pain

When you first find out you have back problems, you will often hear about treatments such as spinal fusions, disc surgery, and spinal injections. Not all cases, however, require such severe and invasive treatments. In addition, treatments such as injections will often only provide temporary relief and not actually address the real problem.

Instead of giving you a temporary cure or risk an invasive procedure which can sometimes take more than a year to recover from, we would like to offer you some treatments you can do in your own home that will help improve your flexibility as well as provide some relief from the pain you are currently experiencing.

Yoga is often associated with flexibility and stretching, and many of the “yoga poses” are at the foundation for stretching exercises that help alleviate back and / or sciatic pain, improve flexibility, and stretch out muscles associated with back pain, such as your hamstring .

  • Upward Facing Dog – this exercise helps to strengthen your core muscles and engages your back. Lie flat on the ground. Place your palms flat just below your chest (about even with your ribs). The tops of your feet and legs should be pressed into the floor. Use your back to lift your chest up off the ground and then hold the pose for about ten seconds. Repeat five to ten times.
  • Child's Pose – this is a very good exercise to stretch out your back and perfect to do at the end of the day. Get down on all fours and then stretch your arms out, palms down, out in front of you. Your glutes should be resting just above your heels, but not touching them. Hold for ten seconds. Repeat five to ten times.
  • Downward Facing Dog – this is very good for your lower back and you should feel the stretch in your hamstrings. This is a classic yoga pose and very easy to do. Go down on your hands and knees and position your hands just in front of your shoulders, palms down. First, raise your knees off the ground and then point your rear upwards. If you really want to feel this in your hamstrings, press your heads firmly to the ground. Your body should resemble an upside down “V.” Repeat five to ten times.

These are just a few of the poses to get you started, but we highly recommend seeing a doctor or yoga instructor to ensure you are doing them correctly. In addition to these stretches, a chiropractor can show you additional exercises you can do daily to stretch out your back, finally offering relief of both back and sciatica pain.

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Reasons to Consider Seeing a Chiropractor

As we age, it can become increasingly clear just how important it is to take care of every part of our bodies. Our spines and backs are particularly vital components, and they need to stay healthy to allow us to continue the activities we enjoy or need to do. This may include work for a job such as lifting, a passion to exercise, or even being able to hold our children or grandchildren. When people begin to develop back pain, it can often be easier to put it out of their minds. But because the back and spine are so important, it's crucial to understand when a trip to the chiropractor may become necessary.

Easing Routine Pains

Aches and pains in the upper and lower back are not uncommon, and they are easier to get than it might seem. It's not difficult to pull a muscle lifting heavy objects or switching to a new exercise routine. In fact, it's not even difficult to develop pain just by sleeping in a strange position. Even if nothing changes about your daily routine, being absentminded about the position of your body during ordinary activities can lead to minor or major injuries that may require attention.

Health Counseling and Advice

Regular visits to a chiropractor will likely reduce the amount of general pain the patient feet through the year. This may be the result of a professional addressing certain issues that have developed over time, but it may also simply be the result of increased knowledge about how to keep the back healthy and how to be aware of the way that certain activities and even general posture can affect back health. Many patients experience improved spinal function and a better range of motion with increased visits, and they find it easier to maintain a healthy exercise program as a result of their doctor's counseling. Seeing a professional allows patients to understand what harmful activities to avoid, how to stretch the muscles in the back to prevent sprains, and how to achieve a natural posture that will reduce back pain.

Reducing Stress

Recent studies have shown that chiropractic care reduces cortisol, a hormone linked to heart disease, diabetes, weight gain, and the body's “fight or flight” response that can often result in excess stress. It's clear that visiting a chiropractor can greatly diminish the amount of physical and mental stress and strain the patient feels on a day-to-day basis for a number of reasons. For instance, some individuals experience pain on such a routine basis that they grow accustomed to it and do not realize how much strain it is causing them. The alleviation of that back pain, whether due to bad health habits or a specific ailment, can enable individuals to enjoy the benefits of increased mobility, access to exercise or recreational activities, and a better night's sleep than they would have achieved before the visit.

Aches and pains are often a sign that it's time to call a chiropractor, but you might be surprised to see how much an annual or regular visit can improve your quality of life from the inside out.

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The Kayakaya Girls

The primary form of carrying heavy loads in Ghana has traditionally been on the heads of the Kayakaya girls – the indigenous “lady porters” – but the question remains why, given the availability of more modern mechanical means for many years.

This situation begs the question: is there an opportunity to be exploited by the more entrepreneurial Kayakaya girls by embracing technology or a market for an innovative inventor to produce a product for use in this area?

The Kayakaya girls are young girls who are mostly from the North of Ghana, typically have dropped out from school or have run away from home due to being forced into early marriages. These girls are vulnerable with no career prospects to reach their full potential due to poverty. In view of their life, life can be a very challenging period for these girls and they face lots of hazards, including physical and sexual abuse. Neverheless, these ladies club together to form a support network for themselves.

They see this business as a way of being self reliant, so as to gain their financial independence in the city centers. The reason why these ladies can operate is because they can easily maneuver in the busy, congested alleys in the city centers without creating a problem. They appear to smoothly integrate with the business activities around them. If wheeled transport was used it would cause serious disruption to customers and traders.

In the local supermarkets where customers carry items in shopping trolleys it is a different experience compared to the open markets using the services of the Kayakaya girls.

On the busy streets of Accra one can easily spot middle class people using the services of Kayakaya girls while shopping in the open market. The services of these girls are cheap and fast and help you to complete and transport your shopping quickly to your car or a taxi at a minimum cost. They have a reputation for honesty and reliability and as a result they are popular around city centers.

Risk assessment

Most of these Kayakaya girls conduct a quick risk assessment of their load. They do not have any health and safety check list to work with. However given the nature of their job one would hope that they did have check lists available.They have no health insurance cover for their own protection and safety. Kayakaya girls tend to be younger – under 40, It is not work you can do after the prime of life.

Health and safety

There seems to be no first aid point in most open markets. In addition basic health education is not routinely provided to raise an awareness of the occupational hazards that goes with this kind of business activity ..

Concerns needing to be addressed.

It would be helpful to promote better health regarding good posture and the introduction of posters at bus stops / train stations in African countries would raise that awareness.

It would be helpful to create the awareness through the media as to the neatness of these girls in all local languages.

There is no first aid box readily available in open markets in case of emergency treatment being needed. This is an area worth exploring.

Basic manual handling / lifting training would benefit these Kayakaya girls and empower them to know more about the ergonomics of lifting techniques and the essence of health and safety regulations if there are any locally.

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11 Helpful Tips for Back Pain Relief

1. Get a good pair of running shoes withsole especially made for your body.

2. Imagine all the actions you want to do and still can not physically. If you want to again climb mountains, imagine it. Imagine dancing. Imagining movement is very powerful as the brain does not know the difference. It starts to built neural connections that will help you make the transition to moving physically.

3. Sleep is essential as it is the time the body really recuperates. If you are in pain, make sure you look into herbs / teas that keep your system calm before going to bed. There are electronic devices on the market that help balance brain waves to help with this. Invest in it if sleep is an issue for you.

4. Get into a Feldenkrais or Anat Baniel Method class to learn new ways of moving that will support you.

5. Keep going to activities you love, except modify it to your physical needs. If you can not sit for long periods of time but love to go to a play, get a seat all the way in the back where you can sit and stand as often as you like.

6. Break down activities into segments. When I wanted to drive to San Francisco, I made a plan to drive and make three stops along the way so I can walk in between for short periods of time. This plan gave me the confidence and joy that I could do it with as little pain as possible. This was part of my rehabilitation.

7. Learn how to say “yes and can we modify it this way” with family and friends. Remember that it is not about the activity, but the connection and spending time together. Do not be afraid to ask for what you need. Most people out of pain do not know how much certain activities take for you. Explain and include them. You'd be surprised at all the creative options that may arise. This is how intimate developments as well.

8. Alternate high impact activities with low impact activities. Be realistic what those are for you. Remember they continue to change as your health shifts daily.

9. Make sure you are engaged in pleasurable activities too. Joy is an important part of recovery and healing. Sometimes chronic pain and depression loops to each other.

10. Take walks. Two or three shorter walkers that are manageable are better than one really long one where you are in pain.

11. Look into taking a diet low in anti-inflammatory food. Wheat and sugar are inflammatory.

May you enjoy your lifestyle with ease and joy with less back pain.

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Stretches for Lower Back Pain Made Easy

Many people experience lower back pain from time to time. Whether this pain is severe, chronic, or mild and short-lived; it often causes grief in your day to day activities. You may have a healthy diet, but the lower back pain is due to sedentary lifestyle or heavy usage of your back.

My personal experience:

I want to share the struggle a client of mine went through because of lower back pain and how she solved it naturally without surgery by doing stretches for her lower back pain. She suffered from severe lower back pain that went from the waist to her left leg after suffering from dengue.The pain was intense as she was unable to sit or walk. She was screaming, even went to the emergency for one night and was admitted to the Hospital. However, her x-rays and MRI was clear. Initially, she took medication. The medications yielded short-term pain relief, but she got permanent relief from pain only with the help of stretches for lower back pain.

I would like to share some comfortable and most effective stretches for lower back pain relief so that it can be naturally cured without any surgery.

Knee to chest stretch:

You should lie on the surface of the floor in a relaxed position. Relax yourself by focusing your attention on your breath. Pull the right knee towards your chest and simultaneously straighten the left leg. Hold the position for five seconds and do the same with your left leg. Bring it slowly and repeat for at least five times. This helps in stretching your glutes and hip flexors, which help to alleviate pain and release tension in the spine.

Prayer stretch:

You should sit back so your buttocks rest on your heels. Reach your hand forward so that you can accent your spell and feel the stress in your middle back. Hold the position for five seconds and repeat three times.

Abdomen raise stretch:

You should be lying on the surface with the bent knees, feet flat, arms at sides and palms down. Tighten your muscles and slowly raise the lower back and buttocks, hold the position for five seconds. Relax then repeat the same stretch five times.

Standing hamstring Stretch:

For doing standing hamstring stretches you should stand upright and raise your leg on a chair. keep your legs straight with your toes pointing straight up. You should lean forward by keeping your leg and back straight. Repeat the same for the opposite leg.

Make it a habit of doing these stretches for lower back pain and your pain will subside.

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Sandhi Sudha Plus: For Healing a Sore Back and Related Conditions

Our lower back is created by some expansive structures which are overlapping, and also interconnected. These include soft tissues like tendons, which connect bones to muscles, and ligaments, which connect bones to other bones.

Similarly, the structures in our back include the nerve roots, and also the nerves that branch out from our spine to all parts of our body. While these structures have some joints that are small and complex, within the vertebrae of the spinal cord are the intervertebral or spinal discs. These discs have a jellylike inner core which enables our spine to be flexible.

Pain in the lower back is an extremely common condition and nearly 90% of us are smitten by the same at some or the other point of time in our lives. But the symptoms, and also the severity are likely to vary from one individual to another. In many cases, a disorder like a degenerative disc causes discomfort which is mild, and goes away by itself in some time.

In general, there are a different set of lower back issues that smite seniors. Among people who are over 60 years of age, back pain, particularly in the lower section of the back is more likely to be associated with a disorder caused by joint degeneration, such as ailments like osteoarthritis, spinal stenosis or even a compression fraction.

But lower back pain among adults aged between 30 to 60 years could have been caused by a muscle strain or a strain in the soft tissue. Alternately, lower back pain among this section of adults could have caused due to a disorder associated with disc space, such as lumbar disc herniation or degenerative disc disease.

Most cases of lower back pain are classified as non specific back pain, and the patient is not required to see a doctor, as the symptoms leave by themselves in some time. But one must seek medical attention if lower back pain is caused by a traumatic event like a car accident, or along with the pain, one experiences fevers or chills. Similarly, one must consult a doctor if the lower back pain is accompanied by some unexplained weight loss, any form of leg weakness or persistent abdominal pain.

Non invasive treatments, including physical therapy and self care are invariably the initial method for lower back pain treatment, unless the pain is not very severe. And these treatments are directed towards restoring the normal functioning of the spinal, such that the healing process is accentuated.

Sandhi Sudha plus is a remarkable topical remedy which has helped thousands of people across the world overcome all types of joint pain, and lead pain free and fundamental lives. This is 100% herbal oil, and is created by handpicked herbs, using a tried and tested formula.

Sandhi Sudha plus can work wonders for your lower back pain treatment and all related conditions, such as sciatic leg pain or arthritis. This not just relieves pain, but makes the stronger stronger, and allows one to carry on with the day without being bothered by pain. Being an herbal remedy, Sandhi Sudha plus nourishes the back while it heals and as it is topically applied, it does not cause any side effects like dizziness, nausea or even allergic reactions. This makes it one of the most preferred methodologies for healing a sore back.

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