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NEWS

July 2015

Low Back Pain

LOW BACK PAIN
WHAT IS LOW BACK PAIN?

Nearly everyone will experience some form of back pain in his or her lifetime. The low back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region. Low back pain (LBP) generally originates in and around the Lumbar Spine which consists of 5 vertebrae namely L1, L2, L3, L4 and L5. Vertebrae are the bones of the spine. LBP could also be associated with the Sacral Spine, the Coccyx or a combination of the above such as Lumbar and Sacral areas.
 
Any Irritation or Problem with the Discs, Vertebrae, Muscles, Ligaments, Nerves present around the Lumbar Spine can cause Low Back Pain.
COMMON CAUSES OF LOW BACK PAIN…
Work Related (Lifting heavy Objects)
Poor Posture (Bending awkwardly, Pushing or Pulling something, Sitting or standing for a long time)
Old Age
Any Abnormal Curvature of Spine
Prolapsed Intervertebral Disc
Sports Related Injuries and Accidents
Obesity
Pregnancy

Role Of Physiotherapist.
A physiotherapist will asses & analyze the patients problem, formulate a plan to help reduce the pain, tenderness and swelling. The Physiotherapist will also help improve Range of Movement, Improve Strength of the muscles and to gain a speedy recovery for the patient. This will help the patient to get Relief from Back pain and get back to a general well-being and a healthy life style.

TREATMENTS IN PHYSIOTHERAPY:

Application of Heat, Ice, Ultrasound and Electrical stimulation.( IFT, TENS)

Muscle-release techniques to the back muscles and soft tissues release techniques may help alleviate pain.
Physical therapist may introduce some flexibility and Strength exercises for the back and abdominal muscles.
Techniques on improving posture while sitting, standing, sleeping, driving, and at the work place will also help.
The patient will be encouraged to practice the techniques regularly, even after the pain has gone, to prevent back pain from recurring.


WHAT DOES LOW BACK PAIN FEEL LIKE?
Localized Pain
Radiating Pain to Lower Extremities (Example: Back of Thigh, Lower Legs & Calves)
Sciatica: Referred Pain along the sciatic nerve
Pain on Movement
Stiffness (Restricted Range of Movement)
Numbness
Tingling Sensation
Swelling if Any

 

DO YOU HAVE IT?
If Yes: One can approach an Orthopedic Doctor, who will be able to diagnose the underlying problem and treat accordingly.
Based on the diagnosis the Orthopedic Doctor may advise appropriate Physical Therapy with a Physiotherapist.

 




March 2015

Benefits of Exercise

 

Make the time. Start slowly. Gradually build up activity levels from 10 minutes up to 30 minutes regularly. 3 – 5 times a week of Exercise session is necessary.

Brisk Walking: Walk the mall, walk the dog, walk the park, walk the beach.
Take the stairs instead of escalators.

Warm up before exercise is important to prepare your body for the exercise session. It increases the blood flow to the muscles. It also increases the flow of oxygen to muscle cells.

Corrective exercise technique is necessary to improve the strength of bones and muscles. It also improves flexibility and endurance.

Extra Activities: Cycling, Dancing, Swimming, or any Sports activity is Important to keep oneself healthy. After Exercising, it is necessary to perform stretching to relax the muscles.

Cool Down: After Exercise Cool Down is necessary to return the body to a state of rest.

Breathing exercises helps in expansion and good functioning of the lungs and chest wall.

Drinking water is essential during physical activity to avoid Dehydration. It also helps to ease Back Pain.

Dress for Success: Wear comfortable and lose fitting clothes and comfortable shoes.

Benefits of Physical Activity in Daily Life

1) Increases strength and energy levels.
2)  Increases blood circulation
3)  Helps control weight
4)  Relieves anxiety and stress
5)  Good sleep (Approximately 7 – 8 hrs at night), this inturn decreases the risk of: Heart diseases, Obesity, Type 2 Diabetes, Osteoarthritis, Low back pain, Neck spasms, & Fatigue/General Malaise.
6)  Improves Quality of life.
7)  Restoration of functionality to all daily activities.

BEFORE STARTING AN EXERCISE PROGRAM:

Ask Experts: Go to Physical Therapist who can help you with corrective exercise program to help keep yourself physically fit!
HOW CAN PHYSIOTHERAPY HELP!

• The main Aim of exercise therapy is to strengthen the weak muscles, Increase flexibility and mobility.

• Your Physiotherapist will Assess your problem and Devise a suitable treatment plan based on your requirement.

• Physiotherapy helps you overcome various problems like Back and Neck problems, Muscle spasms, Ligament sprains, Arthritis, Bad Posture, Post Surgical Rehabilitation, Nerve related problems & Respiratory problems.

• Physiotherapy helps to reduce pain and swelling if any, improves bone and muscle strength and corrects faulty posture.

• Your Physiotherapist will help you regain full functional activity for daily living and help you achieve your optimum physical fitness goals.

Be Active….Stay Healthy

   
 

 

19 October 2014

5 Tips for a Healthy Diet

 

1) Drink plenty of water. Minimum 8 glasses of water per day.

2) Eat dinner at least 2 hrs before sleep.

3) Do not skip breakfast; it is the most important meal of the day. Breakfast should contain whole grains and dairy.

4) Chew your food thoroughly, it improves absorption and prevents indigestion.

5) Make sure your diet contains whole grains, high fiber and a low Glycemic Index (GI) like bran/barley/oats/whole meal bread etc. Glycemic Index (GI) is the rate at which the body converts carbohydrates to sugars. Lower the GI the healthier the food.

Bottom line is eating a balanced meal in moderation. Bon Appétit!!

 
 
 
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