How to make that backache vanish

New Delhi, July 8 (IANS) A sedentary lifestyle, bad posture, stress and overdependence on technology could leave you with a constant backache. But experts say sometimes the problem can be easily sorted out with the right diagnosis and a little care.

Experts point out that the problem of lower back pain is fairly common. About 80 percent experience pain at some point in life.

'The major culprits of back pain, especially in young adults, is stressful and long working hours stretching up to 12 hours and more, lack of proper physical activity, bad habits such as reading while lying down, slouching in front of the TV, etc, coupled with weight issues,' B.K. Dhaon, head of the department of orthopaedics at Sharda Hospital, told IANS.

What comes as a surprise is that fitness-conscious youngsters, who are regulars at gyms, also suffer from it. In such cases, bad sitting posture is often to be blamed, says Amit Kumar Mishra, an orthopaedic surgeon.

'Abnormal sitting posture is the main culprit in youngsters who are otherwise fit and fine. These people have everything, including a healthy diet and nutrition, but the back is overstressed due to a non-compliant posture for long durations,' he added.

Some example of bad posture are slouching or bending forward while working on the computer or reading in a lying position.

But there are some medical reasons too for constant backaches.

'Acute back strain, sprain due to injury, lifting of heavy weights. In old age, osteoporosis and fracture due to lack of calcium in the body can also lead to backache,' said Dhaon.

'Back pain also occurs during and after pregnancy. This is because of two reasons: there is extra weight and hence extra pressure on the lower back and due to the hormonal changes during this time, the ligaments of the lower spine get relaxed and become more prone to pain,' he added.

Under normal circumstances, Rajesh Verma, consultant orthopaedic at Artemis Health Institute, says one can keep the problem away by taking care of his or her sitting postures.

'Sit with your back straight and your shoulders back. Your buttocks should touch the back of your chair. Bend your knees at a right angle. Do not sit with your knees crossed. Keep your knees even with or slightly higher than your hips,' he said.

'Keep your feet flat on the floor. Try to avoid sitting in the same position for more than 30 minutes. At work, adjust your chair height and work station so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed,' he added.

A healthy diet and better lifestyle can help as well.

'It is important to get up and become active if one has a sedentary lifestyle. Also, maintaining a healthy weight is required. Paying attention to how much calories you take and burn and making a habit of choosing healthier foods coupled with regular exercise help in maintaining a healthy back,' said Dhaon.

Experts also suggest it is important not to ignore back pain and identify the exact reason behind it at the right time.

'Back pain should not be taken lightly when the following red flag signs are present - night pain, radiating pain down to the legs, numbness, sensory deficit or weakness,' said Mishra.

'The problem of sciatica which is caused by the irritation of the sciatic nerve is very common and is often misdiagnosed. Hence getting to the root of your backache is a prerequisite for speedy recovery,' he added.

Dhaon also suggests if the back pain persists for a week or more, it is time to consult a doctor who can help you in identifying whether your backache is due to an irritated nerve, muscle injury, a slip disc, some other underlying disease or bad posture.

Yoga and meditation on a daily basis also help to relieve the problem. Asanas like shawasana and naukaasana too can help, says Verma.

Reports suggest that psycho-social factors such as stress, anxiety, depression and mental stress also cause back pain.

Just moving around can help improve your fitness

Washington, July 3 (ANI): Activities other than exercise that get you moving in your everyday life - taking the stairs instead of the elevator, doing a little bit more work around the house, or walking down the hall to speak with a co-worker - can improve your fitness significantly, according to a new research.

In the study, the more time a people spent on incidental physical activities, and the more intense the activity was, the better their cardiorespiratory fitness, a measure of their aerobic fitness level.

Most of the benefit was attributed to moderate physical activity, such as brisk walking or climbing stairs, rather than light physical activity, such as cooking or window-shopping, said study researcher Ashlee McGuire, a kinesiology graduate student at Queen's University in Canada.

The researchers estimated a 30-minute increase in moderate physical activity achieved through everyday activities could reduce the risk of cardiovascular disease by 15 percent, reports Livescience.

The findings counter the idea that, to improve your fitness level, you have to elevate your heart rate to a considerable degree and maintain the activity for at least 10 minutes, the researchers said.

However, this doesn't mean you should skip the gym entirely. If incidental activity can improve your fitness, then structured activity, in which you intend to break a sweat, would be even more beneficial, McGuire told MyHealthNewsDaily.

The article was published in the journal Medicine and science in Sports and Exercise. (ANI)

Men who smoke less likely to need joint replacement surgery of hip or knee

Washington, July 8 (ANI): A new study has revealed that men who smoke are at a lesser risk of undergoing total joint replacement surgery than those who never smoked.

Researchers also found that men who were overweight, or who engaged in vigorous physical activity were more likely to need arthroplasty.

George Mnatzaganian, a PhD student from the University of Adelaide in Australia, and colleagues examined the associations of smoking, body mass index (BMI), and physical activity as they relate to risk of joint replacement surgery in men.

Clinical data for the 11,388 male study participants, who were part of the Health in Men Study (HIMS), were integrated with hospital morbidity data and mortality records.

During the initial health screening (1996-1999), HIMS subjects were surveyed regarding smoking history and physical activity.

Analysis showed that being overweight independently increased total joint replacement risk, while smoking lowered the risk, which was most evident after 23 years of smoking exposure.

In fact, men who smoked 48 years or more were up to 51percent less likely to undergo total joint replacements than those who never smoked.

The team also reported that vigorous exercise increased risk of joint replacement in men in the 70-74 year age group.

Details of this study are now available in Arthritis and Rheumatism, a journal published by Wiley-Blackwell on behalf of the American College of Rheumatology (ACR). (ANI)

Physiotherapy for Women's Health Issues

Women's health encompasses a broad spectrum of issues that can be treated byphysiotherapy. From pregnancy, back pain to incontinence problems faced by older women, physiotherapy can help. 

Bladder incontinence is a problem for 13 million Americans on any given day. Although some men have this problem, it is present in much greater numbers in the area of women's health. 

There are several different kinds of incontinence. Stress incontinence happens mainly when the person coughs or sneezes. Urge incontinence causes the person to have sudden urges to use the restroom. This may be due to organ prolapse, such as a tilted uterus, which can also lead to sexual dysfunction. Women's health physiotherapy may well be able to help correct these conditions. 

Physiotherapists  who work in the field of women's health can correct nearly 70% of incontinence problems. The major exercise used is called the Kegel. It is a very specialized exercise, and most often needs specialized instructions, and it takes biofeedback for many to get it right. 

Many of the problems of women's health can be traced to the pelvic floor. The kegel exercise specifically addresses this part of the anatomy. There are other therapies that are effective as well. Electrical stimulation is only one of the methods used. Soft tissue manipulation is another treatment that has had good results. 

Pelvic pain affects the health and well-being of many women. It may be caused by a variety of sources. It can be due to vulvodynia or abdominal surgeries, for instance. Pelvic pain can also be the result of a fall, especially if the tailbone has been damaged. These conditions can cause long term curtailment of many physical activities lead to an overall deterioration in the women's psychological health. Physiotherapy offers a variety of treatments to help these problems. 

Another very important area where physiotherapy plays an important role in women's health is during pregnancy. Women who are pregnant are aware of their bodies going through various changes that can be painful. Lower back pain is only one of them. 

Physiotherapists can help with this. Gentle exercises can be taught to relieve tension in the back. One simple but very effective exercise is lying on the floor with the knees up and pressing the small of the back down to the floor. This gives a great feeling of relief. There are other exercises to strengthen the woman's back. However, it is important to be under a physiotherapist’s specific instructions and watchful eye to ensure the exercises arethe right one for the different stages and discomforts of pregnancy. Women's health is of utmost importance at this time, and so is the baby's. 

Physiotherapists can give instructions on the exact amount, type and quality of exercises that are best for pregnant women. After delivery, physiotherapyis also a boon to women's health. It can help get women back into shape and instruct them in taking care of their new child while preventing back problems. Furthermore, another area of postpartum women's health wherephysiotherapy can be very effective is the treatment of women who have had cesarean sections. 

Physiotherapy is important to women's health as women suffer from a host of physical disorders. Many of these conditions will respond to physiotherapy. It is only natural that women would turn to a tried and true method for relief. 

Things To Know Before Your First Physiotherapy/Physical therapy Visit

 

If you have never been to see a physiotherapist, you may be a little unsure or uneasy about what to expect during your initial visit. Your age, extent of pain and preferred treatment procedure may have a direct bearing on the type of physiotherapist you can expect to receive. Your course of treatment really depends on the age and intensity of the your injury.

Below is a short overview of what you will encounter on your initial visit to the physiotherapist:

Should I speak with a Physician before setting up time with a physiotherapist?

It’s not necessary .You can directly go to a Physiotherapist/physical therapist.

How do I set up an appointment with a Physiotherapist/Physical therapist?

When you call the physiotherapist's office, you will generally get a receptionist answering the phone. Ask for an appointment. You will be required to provide your name and telephone number along with a convenient time to arrange your first visit. The treatment cost can be discussed when you meet with the physiotherapist/Physical therapist.

What You Need to Know Before Seeing a Physiotherapist/Physical therapist?

Be sure to arrive at the clinic on time. An intake form is used to collect your information. You may be requested to provide your medical history, injury details, as well as other types of related information. All information is kept private and secure. Make sure you also bring in your doctor's letter of reference or a prescription form and X-rays, if available. It is advisable to wear clothes that are loose fitting and allow for easy movement, since physiotherapy/physical therapist involves exercise.

What to Expect on your first physiotherapy/Physical therapist appointment?

You will be asked to discuss the physical problems that you are experiencing and the symptoms associated with it, when you meet your physiotherapist. Your physiotherapist may go over your past medical history, and review some of your test results with you. The first physiotherapy visit can take up to an hour. Communicate every detail to the physiotherapist. Give him or her details like that of how and when the injury occurred, what was applied by you on the injured portion, how old the injury is etc. Your physiotherapist will more than likely prompt you on most questions. Always ensure not to conceal any information from the therapist. Providing the exact details related to the injury allows you to obtain the most effective treatment. After examining the injury, your therapist will discuss treatment with you and suggest options to restore normal function to the site of injury. Your physiotherapist will detail your treatment plan specifically for you. Discuss any aspects of your therapy options with your physiotherapist if you feel uncomfortable. Your physiotherapist is there to work with you and help you achieve your goals.

It is highly recommended that you follow the physiotherapy treatment procedure given to you consistently. Following your therapy program closely can help to ensure a speedy and full recovery. The physiotherapist may request that you schedule additional appointments. Your injury will dictate if multiple sessions are needed.

Once you have experienced your first physiotherapy session you may be feeling a little sore afterwards. It is common to experience a little stiffness and even feel sore after the first treatment. If you feel any discomfort, tell your physiotherapist. It is important they are made aware of any pain you may be feeling throughout therapy. They can provide more details on what you are experiencing and provide advice on how to alleviate any soreness.

*Physiotherapy/Physical therapy is very beneficial for many type of injuries. Early treatment, the right plan of therapy, and commitment by you are the keys to you achieving full benefit from physiotherapy/ Physical therapy.

Neck pain/Neck spasm

Neck pain can occur due to many reasons but most common cause is neck spasm and it occur due to injury, overuse, poor posture,or stress.

What are neck spasms?

Neck spasms are involuntary contractions of the muscles in your neck. The muscles become tight, hard, and painful..

How do they occur?

Neck spasms may occur from an injury, overuse, poor posture, or stress. For example, it is common for a person doing a lot of computer work to feel his or her neck stiffen. Spasms may even occur from an uncomfortable night's sleep.

What are the symptoms?
The muscles in your neck feel hard, tight, and painful. When the muscles that extend from your shoulders to your head go into spasm, the spasms may even cause headaches. You may have tender spots in your neck, sometimes called trigger points that cause pain elsewhere.

How are they diagnosed? 

Your doctor will review your medical history and examine your neck.

How are they treated?

• Stretching: Spasms are best treated with stretching exercises.

• Massage: You may be able to massage your neck yourself by finding the tight muscles and putting deep pressure on these muscles. You might also get a massage from a friend or therapist.

• Medication: Your doctor may recommend an antiinflammatory medication such as ibuprofen or naproxen or may prescribe a muscle relaxant. 

• Ice: If your neck spasm has just occurred, put ice packs on your neck for 20 to 30 minutes three to four times a day.
• Moist heat: Sometimes ,especially with recurrent spasms, moist heat can help. Put warm, moist towels on  your neck for 20 minutes, or take hot showers or baths.
 • Physical therapy: Your doctor may recommend physical therapy for an exercise program and other treatments.

• Injection: If the above treatments do not help the spasm get better, your doctor may recommend a shot of an anesthetic or a medicine like cortisone into the muscle.

•Stress management: Neck spasms are a common physical symptom caused by stress or depression.Identification of theseproblems and treatment of them may help considerably with neck spasms.

When can I return to my sport or activity?

You may return to your sport or activity when:

• You no longer have neck pain.
• You can move your neck fully and comfortably. 

How can I help prevent neck spasms?

Know what you can do about the common causes of neck spasm: overuse, stress, and poor posture. For example, use good posture at your computer terminal, take frequent breaks, and do stretching exercises.When you first feel tightness or pain in your neck start the treatment that has helped you the most. Treating early, mild symptoms right away can often stop the symptoms from becoming worse.You may do these exercises right away.

Neck Spasm Rehabilitation Exercises

1. Neck flexion forward: Clasp your hands behind your head and let the weight of your arrms pull your chin to your chest. Relax. Hold for a count of  10. Do this 3 times.

2. Neck flexion, right side: Turn your head to the right and clasp your hands behind your head. Let the weight of your arms pull your chin to the right side of your chest. Relax. Hold for a count of 10. Do this 3 times.

3. Neck flexion, left side: Turn your head to the left and clasp your hands behind your head. Let the weight of your arms pull your chin to the left side of your chest. Relax relax. Hold for a count of 10. Do this 3 times.

4. Ear to shoulder right side: Lean your right ear toward your right shoulder. Reach your right arm over your head and place your fingers over your left ear. Gently pull your    head toward your right shoulder. Hold for a count of 10. Do this 3 times.

5. Ear to shoulder left side: Lean your left ear toward your right shoulder. Reach your left arm over your head and place your fingers over your right ear. Gently pull your head toward your left shoulder. Hold for a count of 10. Do this 3 times.

   6. Neck rotation right side: Rotate your neck by looking over your right shoulder. Lift your right hand  and   place your palm on the left side of your chin. Push your chin with your palm toward your right shoulder. Hold for a count of 10. Do this 3 times.

  7. Neck rotation left side: Rotate your neck by looking over your left shoulder. Lift your left hand and place your palm on the right side of your chin. Push your chin with your palm toward your left shoulder. Hold for a count of 10. Do this 3 times.

Exercise 'protects brain from ageing'

“Regular exercise may be the best way to keep ageing brains sharp.

A new review of research has shown that even low to moderate exercise prevents the milder forms of cognitive decline in older age.

The research pooled the results of 15 studies and found that low to moderate exercise, such as playing a round of golf once a week or tennis twice a week, was linked to a 35% reduction in the risk of cognitive decline. The researchers think that this could be due to physical activity increasing blood flow to the brain.

This review of observational studies was well conducted and reported. It includes an analysis of over 30,000 people and it seems likely that the researchers have sourced the most important studies on this topic. Although these were not randomised studies, the consistency and strength of the evidence appears to provide the best current estimate of activity’s ability to prevent normal, age-related brain changes such as the decline of memory.

Back Pain Relief and Sitting Position

Sitting down is known to be a factor in lower back pain and recent research has shown that sitting upright is not the most helpful position in the office. As large numbers of people spend much of their day sitting both at work and at home this is an important issue in the development and maintenance of low back pain.

The Aberdeen UK researchers, reported on the BBC Health website, using an MRI which could scan people in alternative positions to lying down, found that an angle of 135 degree leaning back in sitting was the posture in which the lumbar spine suffered the least stress.

The 135 degree position was compared to slouching and to sitting up straight and judged to be the posture which was most likely to allow back pain relief. However, Manchester Physiotherapists know that at 135 degrees the person is likely to slide repeatedly off the seat, so that 120 degrees may be a better compromise.

A helpful idea can be to use a posture chair such as a kneeling chair or knee chair, which allows maintenance of the better posture with less strain.

Exercises for knee strength

The following exercises are commonly prescribed to patients with arthritis of the knee. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily and only provided they do not cause or increase symptoms.

1.     Static quadriceps exercise

 Tighten the muscle at the front of your thigh (quadriceps) by pushing your knee down into a towel (figure 1). Put your fingers on your quadriceps to feel the muscle tighten during contraction. Hold for 5 seconds and repeat 10 times as hard as possible without increasing your symptoms.

 Static Quadriceps Contraction

2.     Inner range quadriceps 

Sit with your knee bent over a rolled up towel, high enough to be able to lift the heel off the ground.Tighten up the knee muscles and lift your heel off the ground. Keep your knee firmly down on the roll.Hold for a few seconds, trying to get the heel as high as you can, relax and repeat. People with patellar (kneecap) problems may need to avoid this exercise if it causes pain.I think this is by far the best exercise to do for the strength of your quadriceps, as when you do it, only the correct muscles can be working. If you find it difficult, increase the size of the roll. The bigger the roll the easier the exercise is, so start with a big roll and gradually reduce. Hold for 5 seconds and repeat 10 times.

  Inner Range Quadriceps

3.   Straight-leg raise: sitting 

Get into the habit of doing this every time you sit down. Sit well back in the chair with a good posture. Straighten and raise the leg, hold it for a slow count to 10, then slowly lower it. Repeat this several times with each leg – at least 10 times with each. If this can be done easily, repeat the exercises with a weight on the ankle (buy ankle weights from a sports shop or improvise, for example with a packet of salt wrapped around the ankle).

4.    Straight-leg raise: lying

 Get into the habit of doing straight-leg exercises in the morning and at night while lying in bed. With one leg bent at the knee, hold the other leg straight and lift the foot just off the bed. Hold for a slow count of 5 then lower. Repeat with each leg 5 times every morning and evening and then gradually increasing the repetition till 10.

5.    Muscle stretch

 At least once a day when lying down do the following exercise. First, place a rolled-up towel under the ankle of the leg to be exercised. Then bend the other leg at the knee. With the straight leg, use your leg muscles to push the back of the knee firmly towards the bed or the floor. Hold for a slow count of 5. Repeat with each leg 5 times. Not only does this exercise help to strengthen the quadriceps muscles, but also it prevents the knee from becoming permanently bent.

6.    Clenching exercises 

During the day, whether standing or sitting, get into the habit of clenching and releasing the quadriceps muscles. By constantly stimulating the muscles, they become stronger.

7.    Hamstring Stretch

Keep one leg on ground; put one foot on chair with leg straight. Bend forward at the hip. Do not attempt to touch your toes as this will stretch your back, and the goal of this exercise is to isolate your hamstring muscle in the leg that is being supported by the chair. Hold for 30 seconds. Repeat on other side. (Fig-7).

Sit in a chair, put fist between knees, squeeze together knees. Hold for count of 10. Relax for count of 3. Do 10 repetitions.

*It is better to do the exercises under the supervision and guidance of a qualified physiotherapist at least initially because faulty exercises may cause further damage to the joint.