Dr. Vinod Jain

You should take Acupressure therapy and take Biochemic Calc phos 200x 4 tab thrice a day with warm water and take it 5 days than consult private online.

Foot exercises. Do the following exercises barefoot: •1. First write digits 1 to 10 using your toes raised up in the air. •2. Sit on a chair, raise your toes and curl them •3. Pick up a small piece of cloth off the floor using your toes. •4. Still in a sitting position, point your toes and circle your ankles in a slow counter and clockwise motion. •5. Stand up from the sitting position and go on tip toe for 5 seconds.

Hi 1) wear comfortable sports shoes 2) make daily routine of exercise 3) rule out calcium and vit d deficiency 4) do proper warm up before exercise and cool down after exercise 5) do stretching of legs do exercise under supervision of skilled physiotherapist. Do reply for private consultation and detailed treatment plan. Best wishes.

Quadriceps exercises- lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core strengthening exercise- straight leg raised with toes turned outward, repeat 10 times, twice a day. Hams stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. Repeat 10 times, twice a day.

You may be able to avoid back pain or prevent its recurrence by improving your physical condition and learning and practicing proper body mechanics.

To keep your back healthy and strong:

Exercise. Regular low-impact aerobic activities — those that don't strain or jolt your back — can increase strength and endurance in your back and allow your muscles to function better. Walking and swimming are good choices. Talk with your doctor about which activities are best for you.
Build muscle strength and flexibility. Abdominal and back muscle exercises (core-strengthening exercises) help condition these muscles so that they work together like a natural corset for your back. Flexibility in your hips and upper legs aligns your pelvic bones to improve how your back feels. Your doctor or physical therapist can tell which exercises are right for you.
Maintain a healthy weight. Being overweight strains back muscles. If you're overweight, trimming down can prevent back pain.
Use proper body mechanics:

Stand smart. Maintain a neutral pelvic position. If you must stand for long periods, place one foot on a low footstool to take some of the load off your lower back. Alternate feet. Good posture can reduce the stress on back muscles.
Sit smart. Choose a seat with good lower back support, armrests and a swivel base. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level. Change your position frequently, at least every half-hour.
Lift smart. Avoid heavy lifting, if possible, but if you must lift something heavy, let your legs do the work. Keep your back straight — no twisting — and bend only at the knees. Hold the load close to your body. Find a lifting partner if the object is heavy or awkward.

BEWARE

Back pain is so common, and there are numerous products promise to prevent or relieve your back pain. But, there's no definitive evidence that special shoes, shoe inserts, back supports, specially designed furniture or stress management programs can help. In addition, there doesn't appear to be one type of mattress that's best for people with back pain. It's probably a matter of what feels most comfortable to you.

For Further Information and Queries regarding back pain ; can contact me through Lybrate

Dear User Please wear a curve pad under your both sole This should help you Hopefully your questions is answered.

These days youngesters having lots of low back and neck pain its just because of their posture, life style, and pure body balance. My suggession if you dont have any radiating pain in your lower limb then you can meet a good physiotherapist to tone your muscle though execises and some modalitie.

Injuries inflicted to the upper hip or waist area can cause pain and are possible symptoms of a dislocation or fracture of the hip, an inguinal hernia, a sprain or strain, pinched nerves, or tendinitis. Patients with a herniated disk, spinal stenosis, types of bone cancer and leukemia may also experience pain in the waist and upper hip area. Forms of arthritis, such as osteoarthritis, rheumatoid arthritis and juvenile rheumatoid arthritis situated near the waist and upper hip, can be a common culprit of discomfort. Pain that stems from the abdominal or waist region and travels to the hip area could be caused by minor digestive problems or pulled muscles. In more severe cases, this pain could be a symptom of appendicitis, irritable bowel syndrome, lead poisoning, intestinal obstruction, Crohn's disease, pelvic inflammatory disease or sickle cell anemia. High levels of ketones in the blood could also contribute to upper hip or waist area pain.

Identify the mid point between the ankle bone and tendons and give pressure with a blunt edge on either side of your foot for 2 minutes. Also give pressure in the web between 2nd and 3rd finger from your toe for 2 minutes. Finally give a good massage for both feet in hot water. Identify the dipping portion on the back of your knee folding. Press this dip with both middle fingers and hold your knee with your thumbs for support. Please swing 20 times morning and evenings.

Do Take IFT and laser Therapy for pain relief for 12 days followed by strengthening exercise from physiotherapist and need to be with Clinical examination.