The spinal cord is probably the most delicate part of your body. It is a single cord that runs from your brain through your torso. It is only ½ to ¼ of an inch thick and protected by fluid and cartilage. However, sometimes during accidents, just fluid and cartilage is not enough to protect your spinal cord and you may suffer a serious injury. The spinal cord is essential for your Central Nervous System (CNS) and without it, you could be paralysed. It controls all your movement and reflexes. The reason you don’t think before you take your hand off a really hot object is because the spinal cord makes it happen.
Because of the delicate natural and essential importance of the spinal cord, your mobility will be effected if you suffer a spinal injury. From pain and numbness in your extremities to loss of mobility in your limbs, partial paralysis of your body to even complete paralysis of your body, a spinal injury is serious at any degree of severity. With hard work and the guidance of your therapist you can gain back normal function from alot of differing spinal injuries. Severe spinal injuries may not allow normal function to return but your therapist can assist you in gaining back the highest quality of life possible for you.
After an accident, your muscles would have been damaged. With the help of a physiotherapist and kinesiologist, you need to learn how to get off your bed and into your wheelchair. With the loss of mobility in your limbs, you may even need to re-learn how to dress yourself. Even if you are initially bedridden, a physiotherapist and kinesiologist can help you move as much as you can on the bed. These bed mobility exercises will be important in your rehabilitation process moving forward as you recover.
Trying to regain mobility is another attempt at pushing your nerves to send out impulses to your spinal cord and force movement. Often, your physiotherapist or kinesiologist will move the limbs through passive range of motion to force a nervous impulse.
You will have to strengthen the muscles of the limbs that you can actively move, so that you can compensate for the loss of mobility in other areas of the body. Your physical therapist and kinesiologist can impliment a strength program for you that will target the areas where there is the most need. Exercises that target the activities you will need to accomplish within your everyday life. Exercises such as moving from you bed into your wheel chair, getting in and out of the car, maintaining standing positions and endurance as well as alot more.
Depending on the severity of spinal injury that you have, you may have to learn how to breathe again. Your chest won’t expand and you won’t even be able to cough like usual. Through physiotherapy, you will have to learn how to perform deep breathing and prophylactic chest breathing.
When you are completely paralysed, it is of utter importance that your physiotherapist or kinesiologist helps you move your body through passive range of motion exercises everyday. Loss of sensation means that your joints and soft tissues are vulnerable to overstretching, since you are unable to feel pain, so great care must be taken. Your physical therapist or kinesiologist will be able to move you through these exercises safely.
Living a life with a spinal injury is not going to be easy, but you can achieve so much and still reach for your dreams. With physiotherapy and rehabilitation services, you can improve your quality of life.
Pelvic inflammatory disease (PID) is a condition where the upper genital tract (ovaries and fallopian tubes) become infected. Most infections generally occur because of sexually transmitted diseases (STDs) and are blood borne. Common symptoms of this ailment are pain in the general peritonitis (lower abdomen region) along with fever and/or vomiting. There might also be discharge from vagina and irregular menstruation. It might also be accompanied by a severe case of diarrhea and dysuria (painful urination). If left untreated for long the infection may spread to other parts of the system, proving fatal.
Since the causative agent for PIDs in 60-70% is because of microbial infection (gonococcal and chlamydial infections being more common), the first avenue of treatment employs pharmacological agents such as antibiotics that help to control the spread of infection and eradicate the cause. In many cases, antibiotic treatment is supported with physiotherapy to address the other symptoms associated with the disease.
How does physiotherapy help in treating pelvic inflammatory disease?
Physiotherapy aids the pharmacological treatment of PID in different capacities at different stages of progression of the disease.
1. Acute Stage
In mild and moderate (acute) cases of PID, physiotherapy is used to relieve the pain and inflammation that the patient experiences. For this, the patient does not need to be hospitalized but is given short wave diathermy therapy for a short period (5-10 minutes) three times a week.
Short wave diathermy uses short wave pulses to produce heat in deep and superficial tissues. The heat causes the blood vessels to dilate causing increased circulation. This promotes healing and reduces pain. Some therapists use the cross fire method of SWD where the pulses are delivered to the affected region in two directions, for which the patient may have to lie down or sit up.
2. Chronic Stage
At the chronic stages of the disease, physiotherapy aims not only to relieve pain and promote healing around the area, but also aims to increase functional movement and treat musculoskeletal dysfunction (muscle immobility).
Short wave diathermy is used to increase circulation in the area, which helps the pelvic muscles to relax and contract. It also increases metabolic and cellular activity, causing scar tissues from the disease to dissolve and hastens healing. Short wave diathermy in such cases is given for 15-30 minutes, twice a day, three times a week, using the cross fire method.
Additionally, therapists may use electrical stimulation (transcutaneous electrical nerve stimulation – TENS) to the lower back (spinal cord) to remove or inhibit the perception of pain. A moist hot pack also helps.
During PID, the pelvic floor muscles might be fatigued due to constant pain and delayed healing. In order to rehabilitate the pelvic musculature, the physiotherapists may also suggest exercises to help strengthen and relax the pelvic muscles.
Sometimes, when the extent of damage is more, pharmacology and physiotherapy are not sufficient to treat the disease. Circumstances may call for surgical procedures. However, physiotherapy can help in the recovery of the pelvic muscle action post-surgery.
Athletic therapists are highly skilled health care practitioners who help people prevent musculoskeletal injuries during strenuous activities; and should they occur, help them with immediate medical care and consequent recovery. Services offered by therapists range from orthopedic evaluation of injuries to selecting the proper equipment and exercise regime programs to maximize recovery.
Most athletic therapists are qualified to treat acute orthopedic injuries such as sprains, muscle strains, previous fractures, post surgery and concussions as well as chronic conditions such as tendinitis, lower back, shoulder and neck pain.
Athletic therapy is generally for, but not limited to, sports people. Anyone can see an athletic therapist for their injuries or chronic pain. These therapists specialize in helping people transition to an active lifestyle post injury with the help of appropriate assessment and treatment tools. They also employ scientifically researched and proven sports medicine models to rehabilitate people suffering from physical injuries incurred during sports, work or daily activities. Most athletic therapists work closely with other health care professionals to serve public and private sports clinics across the country.
Is Athletic Therapy different from Physiotherapy?
Athletic therapy and physiotherapy are mostly similar when it comes to diagnosing and immediate treatment of physical injuries. However, these two fields differ in the rehabilitation treatments and the scope of practice. While physiotherapy draws a lot of their physical training from athletic therapy, it may involve treatment of other physical injuries apart from orthopedics, such as strokes, congenital neurology or aging illnesses. Athletic therapy is very specifically involved in sports-related orthopedic injuries and conditions that affect the muscle bones and joints. Clients must check with their doctors and health care plans to see which would suit them better. Athletic therapy is also known for its aggressive treatment protocol in order to speed up the healing process, as opposed to physiotherapy which makes place for all other injuries and ailments.
How does Athletic Therapy help?
Athletic therapy is beneficial in three key areas of injury or recovery.
1. Injury Prevention
Therapists advise on injury prevention by evaluating postures during activities, helping you select the correct equipment for training, designing suitable warm-up and conditioning programs, suggesting supportive taping and facilitating adaptation to the activity environment and facilities.
2. Immediate Care
Most athletic therapists are first responders on emergency cases or recruited in on-site heath management teams. Immediate care of physical injuries involve assessing the injury, providing first aid and basic emergency life support, removing equipment, preparing the patient for appropriate advanced health care delivery, recognizing and managing acute trauma or neurological dysfunction and when appropriate, using techniques to facilitate a safe participation in activities.
Certified therapists assess the extent of injuries and accompanying conditions and suggest various nutritional support and progressive rehabilitative techniques. Contemporary techniques involve strengthening and conditioning programs, therapeutic modalities, soft tissue mobilization, physical reconditioning and supportive strapping procedures to help the individual heal optimally, adapt to their environment and safely reintegrate into a pre-injury lifestyle.
It’s really hard when you live with Benign Paroxysmal Positional Vertigo or BPPV. BPPV causes you to experience episodes of vertigo i.e. a spinning sensation. Usually, the feeling of spinning or going into a dizzy state occurs when you move your head around in a quick fashion, in which case there is no problem (don’t self diagnose yourself with BPPV if you’ve been running round in circles and feeling dizzy!). But BPPV causes your brain to go into the same state even when you make small motions using your head. This becomes a huge problem when it interferes with your daily life.
- Vertigo that lasts from a few seconds to a few minutes
- Whenever you change your position in a certain way (the pattern is different for different people)
- Difficulty to see properly or focus your sight during an attack
- Sometimes, fainting
- Rarely, vomiting
Do you have BPPV?
You can find out using the Dix Hallpike Manuever. This test must be done in the presence of a trained tester or physical therapist. The maneuver recreates the pattern that brings out the symptoms of BPPV to test whether you have the disorder or not. You can see the Dix Hallpike Manuever in this video.
Why does this happen?
Your ear has calcium crystals that provide gravitational data to the brain. So the feeling of weightlessness when the ferris wheel moves down or when a car accelerates is all thanks to these crystals. In some people, these crystals get dislocated and notoriously send incorrect gravitational data to our brain. So our brain starts thinking and behaving like we would if our head was in randomly changing motion!
Can BPPV be treated?
The symptoms of BPPV can be treated. Brandt Daroff exercises are prescribed by doctors to many BPPV sufferers. These exercises involve repeating certain movements in the head that mildly induce vertigo. These exercises are usually meant to be performed 2-3 times a day for a few weeks. They are known to reduce the symptoms of BPPV in more than 95% of all cases.
For starters, you need to visit a physical therapist who will teach you how to perform these exercises in a way that will benefit your specific condition best. Once you have learned these, you can continue these exercises at home. Here’s a great video that shows you how thee Brandt Daroff exercises are performed.
It is recommended that you visit your physical therapist once you have completed performing the exercises for the prescribed period of time. The physical therapist will test your symptoms using the Dix Hallpike Maneuver once again.
The symptoms of BPPV are the only major causes of concern of having BPPV. These symptoms are also easily controllable. If you think you have BPPV, don’t wait for it to get worse. Treat it now and start living the quality of life you want to.
It's bad enough that we don't do the kind of physical labor our ancestors did. But we tend to make it worse by topping our sedentary lifestyle with bad posture. Consistently maintaining poor posture causes a lot of trouble when we are on the wrong side of 30 and negatively affects our lifestyle. Once the damage is done, specific exercises, posture correction and certain restrictions in sports have to be made as a lifestyle change. That is a place you don't want to be in. Correct these bad postures that are ruining your health before you are affected. 1. Hunchback The hunchback is the most noticeable bad posture used by people. This is the posture when your back is not straight, but turned over towards the front of your body. It is commonly seen in people while sitting, standing, walking or running. It usually forms as a habit from your childhood because of laziness and stays on unless someone constantly corrects you to sit up straight. Hunchbacks can cause pressure to build up on the spine, causing varying degrees of pain. The pain can be so bad that you may be unable to sit or stand for more than a few seconds. 2. Pelvic tilt A pelvic tilt occurs when your pelvis does not rest in the right position on your femur (thigh bone). Extended hours of sitting without any breaks to get up and walk can cause a pelvic tilt. Depending on your posture, you could have an anterior or posterior pelvic tilt. An anterior pelvic tilt happens when the front of the pelvis drops and the back rises. This causes your stomach to protrude even if you don't have any belly fat. A posterior pelvic tilt happens when the front of the pelvis rises and the back drops. This causes your entire body to tilt forward, giving you a slightly hunchbacked appearance. Pelvic tilts cause pain in the lower back. They also give you an unsightly appearance. 3. Reversed neck When using your computer, check yourself whenever you seem to be leaning your neck forward. A normal neck should be slightly curved with the protruding part of the curve on the front of your body. However, extended hours or staring at a computer screen at the wrong height can cause your neck to start leaning forward. This leads to varying degrees of neck tilt, the worst being the reversed neck, in which case the curve turns the other way. The reversed neck causes a lot of pain and leads to limitations in neck movement. In severe cases, the vertebrae put pressure in the spinal chord, causing weakness in the arms or legs, loss of grip strength or a difficulty in walking. Some cases have also led to loss of bladder control and / or paralysis. 4. Non right angled elbow Whether you are a computer user or someone who studies for long periods of time, ensure that your elbows are always at a 90-degree angle when placed on a desk. If this angle is either lesser or more, it leads to pressure on your elbow joint. A consistently maintained non right angled elbow causes pain in and around the elbow, as well as the shoulders. 5. Bent wrists A lot of people angle their wrists either up, down or sideways while typing on a keyboard. This is especially true for laptop users who really don't have it easy. If you keep your elbows and wrists straight, you need to turn your neck down to see the screen. If you change the height of your chair so that your neck is straight, you end up angling your elbows and wrists wrong. It's a no-win situation. That's why, for prolonged computer usage, always use a desktop. It is far more ergonomic. Bent wrists lead to pain and can also cause carpal tunnel syndrome.
Patellofemoral Pain Syndrome, or PFPS, is a type of knee pain that happens around or under the patella. The patella is the kneecap or the roundish-triangular part that you can feel when you touch your knee in the front. It is also commonly called ‘runner’s knee’ as it is said to contribute to almost 17% of all running related injuries.
Symptoms of PFPS
The symptoms of PFPS are aching pain in the knee, which is worse than the kind of knee pain people get when they’ve been walking up-slope, on stairs or sitting for long periods of time. Sometimes, a cracking sound is also heard when the knee joints move.
PFPS usually occurs in people who play sports that cause a lot of pressure in the patellofemural joint. This is the joint that connects the patella to the femur (thigh bone). Those who run or jump a lot in the sports that they play are most affected, therefore the nickname ‘runner’s knee’. This causes an inflammation or compression in the surrounding cartilage that results in pain. This is most likely to happen to those who have weak muscles around the knee, such as quadriceps or VMO. This leads to an inefficient movement mechanism of the femur when you run or jump, causing the patellofemural joint to slowly wear down. Adolescent girls tend to be more affected by PFPS.
Exercises that loosen up the thigh and calf muscles are popularly used to enhance the technique used by your leg muscles to move in order to reduce the pressure on the patellofemural joint. These exercises include stretching and exercises for the quadriceps. While there are plenty of videos online, you must visit a physical therapist who will show you the exercises that are best for you, based on your X-Rays.
This is another way of loosening your thigh muscles. There are various exercises that your physical therapist can show you using the foam roller. This, like stretching, releases the tension in your muscles.
Kinesio tapes can also be used for relief. Tapes alter the tracking of the patella and thus release pressure from the joints in the knee. This method works for some people and doesn’t for others. A kinesiologist will be able to identify what’s working for you.
Patella tracking knee braces are shaped to go around the knee area on the leg, with an opening in front of the patella. They support the patella and help ease the pressure when you’re running or jumping.
Sports massages, given by sports or athletic therapists, again help to loosen up your muscles, which allow your joints to work in the desired fashion. Massages are a good way to supplement any of the other above techniques.
PFPS is easily managed with these techniques, so all you need to do is head to the nearest physical therapist to sort out your problem ASAP!
Sports persons don’t just have good bodies. They are also fit and healthy, thanks to the overall strengthening and toning effects of playing sports. If you want more than just a hot bod and be really fit, you need to start playing one of these Olympic sports.
1. Kayaking / Canoeing / Rowing
Sports like rowing, kayaking or canoeing provide a strong upper body workout. Like any focused upper body workouts, these sports also result in a slightly lower overall testosterone release. Lower testosterone means that you do not add bulky muscles to your frame, but remain toned. This high calorie burn job will melt all the fat while keeping your muscle mass intact.
Football is one of the most effective cardio workouts. It builds tremendous stamina and is great for strong calves and glutes. Playing football keeps your body toned and not bulky.
Runners typically maintain a metabolic rate that is 30-50% higher than an average individual. This means that running not only allows you to lose weight while you’re exercising, but also during the rest of the day, thanks to the increased metabolism.
High intensity skating and jumping on and off the ice is a great aerobic and anaerobic workout. What’s even better is that due to the start-stop nature of the game, you get bursts of activity followed by periods of rest, which gives you even better cardio benefits. Playing hockey gives you a lean body mass, strong core muscles and great lower body strength.
A swimmers body is well defined and powerful. Swimming gives an intense overall body workout, targeting many muscle groups at the same time. The water makes your body push more to achieve the same amount of displacement you would have gotten on land, making it a high calorie-burning exercise, without feeling too tired.
So the next time you want to hit the gym, try a sport instead!
Sports like football, hockey and tennis require you to run at different speeds, using varying acceleration. Many times, you have to change direction while your foot is placed firmly on the ground. This causes stress to your knees and stretches the ligaments around your knees. Sometimes, this results in tears to the cartilage or ligaments in your knees.
Knee damage causes a lot of pain and plenty of physiotherapy. That is why it is best to avoid injuries by protecting your knee as much as you can.
Warm ups and cool downs are important before and after you play the game, respectively. Stretching your muscles before and after a game makes them less susceptible to injury. They also gain the flexibility needed to protect your cartilages.
Practice your moves
Your coach is the best advisor to tell you how to play the game with minimum injuries. He will teach you how to run correctly, change directions correctly, kick the ball correctly and do everything in a way that puts least pressure on your knees.
If you are injured in any part of the body, take rest. An injury to another body part may change your body’s stance and may in turn lead to greater strain being applied to the knee.
Excess body weight causes increased pressure to the knee joint. Maintain a healthy and stable weight so that your knees are able to absorb the shock from your running body without wearing down.
If you’ve had a minor knee injury, use the RICE technique – Rest, Ice, Compression and Elevation. Stop playing any sports until your doctor or physiotherapist tells you that it’s okay.
Wear knee braces
Your doctor or physiotherapist may ask you to wear knee braces for some time after an injury. People who are prone to knee injuries may also wear knee braces to avoid knee injuries. Knee braces act like a support to your knee. Their functionality ranges from protective to rehabilitative.
Change your sport
If you are constantly getting knee injuries, it’s time for you to change your sport. Not all bodies are equipped to deal with the stress and trauma associated with all sports. Take up sports that do not pressurize the knee, such as swimming or cycling.
It’s great to be a sportsperson and you don’t need to give up just because you are worried about your knee. Follow these tips to protect your knee from damage due to sports.
A compartment is a section within the body that contains muscles, blood vessels and nerves. Anatomical compartments are surrounded by fascia, or fibrous tissue. Compartments are present in all our limbs.
Compartment Syndrome is a condition where pressure within one or more of the body’s compartments becomes high. Compartment Syndrome can either be Acute or Chronic. Acute Compartment Syndrome usually occurs due to an accident that results in direct impact to one of the compartments in your arms or legs. Chronic Compartment Syndrome is an overuse injury where the muscles become too large for the compartment, causing increased pressure. One reason this could happen is due to overtraining or biomechanical abnormalities. This restricts blood flow to the compartment that leads to a deprivation of oxygen to the muscles.
Symptoms of Compartment Syndrome
Acute Compartment Syndrome is relatively easy to identify as it follows a big injury. Doctors working on the individual figure out if the individual has any of the Syndrome’s symptoms.
Individuals who play sports that require the same constant action, such as running or cycling, should look out for the Syndrome’s symptoms as well as such individuals are prone to Chronic Compartment Syndrome in their lower limbs.
- Deep and constant pain
- A feeling of tightness
- Paresthesia (pins and needles)
- Burning sensation in the muscles
- In extreme cases, paralysis.
Sports massage can reduce the tension in the muscles in the affected compartment. This, in turn, reduces the strain on the tendons attached to the bone of the compartment, allowing it to heal. It also prevents the Syndrome from re-occurring once you resume your sport.
All massages must be performed by a professional or with the help of professional guidance.
1. Light massages can be performed as followed:
In case of any inflammation or increase in pain, you should stop massage therapy immediately and consult your physiotherapist as soon as possible.
What is Peroneal Tendon Subluxation?
Peroneals are two muscles and tendons that stretch along the outer edge of your lower leg. Specifically, the peroneal tendons are enclosed in a fibrous tunnel that is attached behind the outside ankle bone. Peroneal Tendon Subluxation occurs when there is damage or injury to this fibrous tunnel. The peroneal tendons can snap out of place, elongate or tear.
An injury like this usually occurs in runners and individuals who take part in sport activities that force the foot up and in, like skiing, ice skating or soccer.
What is the main cause of peroneal tendon subluxation?
Often, the main cause of peroneal tendon subluxation is an ankle sprain that injures the ligaments on the outer edge of the ankle which can also damage the peroneal tendons.
A typical ankle sprain involves the foot rolling in, leading to the peroneals getting forcefully stretched, ripping the retinaculum that keeps these tendons positioned in the groove.
As a result, the tendons jump out of the grove – though they usually relocate by snapping back into place.Subluxation may begin much later and can be overlooked while treatment focuses on the injury to other ligaments in the ankle.
If not corrected, this snapping of tendons can become a chronic and recurring problem.
What is Kinesio Taping?
Kinesio taping is a technique based on the body’s own natural healing process. It offers support and stability to your affected joints and muscles without affecting the circulation and range of motion with the help of Kinesiology tape.
This method stems from the science of ‘Kinesiology’, the scientific study of human movements.
It was discovered that by using an elastic tape, muscles and tissues could be helped by outside assistance. Employment of Kinesio Taping creates a totally new approach to treating nerves, muscles and organs.
Initially, the only users of Kinesio Taping were orthopedists, chiropractors, acupuncturists and other alternative medical practitioners. However, after being used by the Japanese Olympic volleyball players word quickly spread to the other athletes and today, Kinesio Taping is used by medical practitioners and athletes all around the world.
What is Kinesiology Tape?
Kinesiology tape is a thin, stretchy, elastic cotton strip with an acrylic adhesive that can benefit a wide variety of musculoskeletal and sports injuries, as well as inflammatory conditions.
Kinesiology tape is almost identical to human skin in thickness and elasticity. This allows Kinesio Tape to be worn without binding, constricting or restricting your movement.
Benefits of Kinesio Taping include:
Kinesio Taping is a good alternative to help heal your sprained ankle and prevent your snapped peroneal tendon from becoming worse. It provides a strong structure and support for your peroneal tendon to mend back in place. Unlike tablets, kinesio taping will encourage your ankle to repair itself and stop the pain from recurring.
Anyone experiencing back pain often is recommended some sort of physical exertion as opposed to surgery or medication, in particular swimming.
Swimming is a popular choice of rehabilitative exercise for those who have been injured and wish to continue with keeping themselves physically fit on account of it being a low-impact activity. However, when performed with improper form it places even more strain on your back, hyper extending the muscles in your lower back. This especially happens if you practice swimming in an untrained manner. Along with your lower back, you also risk injuring your upper spine and neck, on account of the repetitive jerking motions of the head during frontward strokes.
This is why you will require a physiotherapist to assist you during your recovery.
How can I prevent back pain while swimming?
Swimming works out the large muscles in your chest, back and legs. Overuse of these muscles through a variety of strokes leads to soreness of the entire body, along with lower back pain.
To keep your body high in the water and thus in a neutral position, use a pull buoy.
Keep your head steady and your body streamlined, and make sure you reduce the number of strokes per length. Concentrate rather on elongating your body and stretching out the muscles in your lower back.
When doing forward strokes, make sure to roll your body when taking a breath and avoid jerking your head backwards, thus reducing the strain on your neck.
Snorkels reduce the awkward movement of your neck when you adjust your head to breath, while goggles prevent you from turning your head to get water out of your eyes.
What should I keep in mind when I swim?
As an individual in rehab for pain in your lower back, it is usually a good idea to try and mix up your routine by adding a bunch of different strokes to it. It should consist of the strokes that give you the most relief, while improving your overall swimming ability.
Keep in mind that you want this work out to be pain-free, so don’t force yourself to do something you absolutely cannot. Always talk to your doctor about the amount of exertion you experience.
If your pain persists, it would be advisable for you to talk to your doctor or physiotherapist about this, as ignoring the pain could only make it worse.
Periodization is the systematic planning of athletic or physical training to prevent injury or straining of any injured areas. It aims s to help athletes and exercise enthusiasts reach the best possible performance in their field.
Anyone who works out works out should consider varying their exercise routines for two simple reasons:
The most basic definition of Periodization is how you organize your training.
As a whole, Periodization refers to exposing the body to periods of different stressors and varying amounts of stress over the course of the training plain.
How does Periodization help me?
Periodization prevents over training and provides the muscles with the best biological environment for muscle growth and increasing strength. It reduces injury and helps to keep you motivated during your workouts.
Training with high intensities and overload for years at a stretch is very tough on the body - this includes your central nervous system, muscles, tendons, joints and connective tissue.
How can a non professional sportsperson make use of Periodization?
There are several ways you can spice up your current routine in order to stay enthusiastic and excited about your workouts. Here are a few you can incorporate into your workout regime.
Plan your workouts with objectives in mind that you can work towards for a given amount of time. If you take time to plan ahead and focus on what you want, you'll easily be able to prevent boredom, injury and avoid plateaus in your workout.
A chronic back pain usually occurs because of your lifestyle problem than an actual medical one. So the best way to deal with it and ease away the back pain is to make some alterations in your lifestyle. By constantly straining your back, it will take a toll and affect your spine and back muscles.
Here's what you should consider changing in your life.
Stop Carrying Heavy Things
You aren't Hercules, so don't push your body to carry more weight than it can. Whether it is your grocery bags or a carton, avoid it if it is too heavy. When your muscles aren't built for that strain, then your back muscles are going to feel a terrible pull.
Sit Right at the Desk
Half your back pain is probably caused by slouching over at the desk. Sitting stiff, hunched over the computer just tenses your back muscles.
- Stay aware of your posture at the desk and sit upright.
- At least every hour or so, take a break from your desk.
- Stretch your arms out when sitting.
- Find the right desk height. Adjust the chair height to ensure you're sitting at the best possible one.
A Tensed Sleep
Your sleep may not be relaxed enough for your back.
- Use a pillow when you sleep so you don't strain your head and neck.
- Never sleep on your stomach, it is uncomfortable and you're straining your back muscles.
- The best position to sleep on is your side. Place a pillow between your legs to provide support to your hips.
- If you sleep on your back (which is not a bad position), place a pillow underneath it.
Find the Right Mattress
Many people sleep on the wrong mattress and fail to realize that it's the cause of their back pain. If you feel that your back is stiff in the morning, then it's probably the mattress that's the problem. You got all kinds of mattresses to choose from like airbeds, foam, latex, futons, etc.
The right mattress needs to be comfortable, have good support for your back and be firm. Firmness is very important – the correct firmness provides the right support and comfort. Keep searching until you find one that fits within these three criteria.
Go for a Walk
A walk is a fantastic way to release the tension from your back. It stretches out the muscles helping it relax. Also, stretch down and touch your toes.
It's a simple and effective way of getting rid of any stiffness in your muscles.
Wear a Back Brace
A back brace provides your muscles with additional support. Start wearing it often and you'll find a world of relief descend upon you.
Back pain is more than a daily annoyance. If you've been ignoring or living with it for a long time, you should do something. Following these tips is a good option that will give you some relief and improve the situation.
The rotator cuff is a group of four tendons and muscles that converge around the shoulder joint at the top of the humerus and the bone of the upper arm. While your shoulder is one of your most mobile joints, it's also somewhat weak. Too much stress, or strenuous exercise can cause partial tears and swelling in the tendons of the rotator cuff.
Abrupt stress may even cause one of the tendons to tear away from the bone, or tear in the middle of the tendon.
A rotator cuff tear is a common cause of pain and disability among adults and can severely weaken your shoulder. This means daily activities like combing your hair or getting dressed, may become painful and difficult to do.
Types of RCT's include
Symptoms of a RCT include
How to treat your RCT
If you have a rotator cuff tear and keep using your injured arm despite the increasing pain, you may be causing further damage as a rotator cuff tear can get larger over time.
There are several treatment options for a RCT, and it differs from person to person. Your treatment depends on your age, activity level, general health and the type of tear you have.
Since surgical methods have not shown evidence of better results, many doctors first recommend nonsurgical management of RCT's.