Spinal cord is a very important part of your body as it renders support to your body.  It also gives your body a good posture and thus maintaining a healthy spine is very essential. An unfit spinal cord can lead to various complicated problems. The following are five must do exercises in order to maintain a healthy spine:

    Exercising your core muscles can help you to maintain a fit spine. Your core muscles refer to the muscles of your lower back and your abdominal muscles. These muscles give support to your spine. So exercising them can give you a healthy spine.
    Walking regularly can also give you a healthy spine. It is suitable for people of all age groups. Daily walking can help you to recover from various spinal illnesses as well such as spinal stenosis.
    Swimming is also a good exercise for maintaing a fit spinal cord. Swimming helps to exercise all back muscles and thus, gives you a healthy spinal cord.
    Lying down straight with your face down on an even and firm surface for about twenty minutes can help you to get a healthy spine and also a good body posture.
    Cycling can also help you achieve a healthy spine. While cycling, all your back muscles and the muscles of the lower part of your body are engaged in physical activity. If the muscles of your lower back are strong, then it can help you to keep your spine fit.

Other than these exercises, stretching your limbs and other stretching exercises are also beneficial for a healthy spine. But it is highly recommended for you to consult a doctor before doing any exercise in order to be guided in the proper manner and avoid further complications.


Want a Fit Spine: 5 Must Do Exercises

Muscle strain or muscle pull is a condition, which is characterized by damage to the muscles or its adjoining tendons. Undue pressure can be exerted on the muscle when you are carrying out routine activities such as sudden lifting of heavy things or playing contact sports. The damage to the muscle is usually in the form of partial or complete tearing of the tendons and fibres attached to the muscles. The small blood vessels in the muscles can also be damaged by the tearing of the muscles, leading to local bleeding and bruising.

The symptoms of muscle pain are:
1. You will experience pain even while resting
2. There will be bruising, swelling and redness around the affected area
3. You will experience weakness of the muscles and tendons
4. The movement and mobility of the muscle will be impaired
5. You will experience pain when you use the affected muscles

The causes of a muscle strain are:
1. Playing contact sports can lead to injuries
2. Lifting heavy things
3. Exercising without a proper warm up routine
4. Lifting extremely heavy weights during exercise without proper acclimatization
5. Sleeping on one side only for a long period of time
6. Not stretching properly
7. Falling from a height

The treatments for muscle strains are:
1. Pain medications: You can opt for pain relieving medications such as non-steroidal anti-inflammatory medications to help combat the associated pain of a muscle strain.
2. Rice: Rice stands for rest, ice, compression and elevation. This treatment is usually the first step after suffering a strain, before opting for medications. This treatment prevents further aggravation of the problem.
3. Compress: You can alternate between hot and cold compress to reduce the swelling and pain.
4. Stretches: Once the affected area has healed, it is important for you stretch the muscles to improve their mobility and strength.

Not Stretching Properly? It May Cause You Muscle Strain

An abnormal swelling in the neck can be symptom of various problems. While it can be something as non-threatening as a swollen gland due to a cold that can be cured with simple medication, a swollen neck can also turn out to be a cancerous lump in the neck. When faced with an irregular swelling in the neck, it is best to not panic or jump to conclusions until you consult with an Ear-Nose-Throat Specialist. The possible problems that a swelling in the neck can indicate are:

Swelling or enlargement of the salivary glands: The salivary glands may become enlarged due to an infection or due to foreign materials getting stuck in them. While foreign objects or formation of stones in the salivary glands might require surgical removal, they can often be dissolved with medication and other non-invasive treatments. And infection in the salivary glands is often treated with antibiotics or other medication. These treatments can be prescribed and administered by ENT Specialists.
Thyroid disease: The thyroid gland may swell up and cause a swelling of the neck. These are often called goiters in colloquial language and are a result of thyroid diseases such as hypothyroidism and hyperthyroidism. They usually require a series of medication and treatment and are not considered an ENT problem despite the swelling of the neck.
Benign cysts: Benign cysts can form in any part of the neck or in the glands, much like it can form in any part of the body. An ENT Specialist can prescribe a surgical removal of the cyst lest it turns cancerous later in life. It should also be removed in case it grows or relocates, going on to cause other problems.
Lumps in the muscles: Lumps in the neck muscles are formed by injury or torticollis. These usually aren t considered ENT problems and can be treated by general physicians and sometimes chiropractors.
Cancerous cysts or growths: One of the most daunting problems posed by a swelling of the neck is the possibility of cancer. While thyroid cancers as well as cancerous growths in the salivary glands are slow to develop, a swelling in the neck should immediately be investigated by an ENT Specialist in order to rule out all possibilities.

Neck Swelling - When It's An ENT Disease!!

Our spinal disk resembles a jelly donut, wherein the softer insides are protected by the hard exterior. Sometimes, as a result of some injury or an accident the jelly slips out, leading to an extremely painful condition which in medical parlance is known as herniated disc. The pain that you are subjected to, during herniated disc, occurs as the nerves nearby are damaged due to the concussion. Apart from pain, herniated disc is preceded by other symptoms, some of them are:

1. Pain in the arm or the leg
Depending on which part of the body you have suffered the herniated disc, in the neck or in your lower back, this condition is succeeded by intense pain either near the buttocks or near the shoulders. It goes without saying that this pain increases sharply with movement.

2. Numbness
That part of the body where the nerves are damaged due to herniated disc often becomes numb and has no sensation whatsoever.

3. Weakness
Due to herniated disc, the muscles become weak that considerably impairs and curbs mobility.

However, there are various ways by which you can prevent a herniated disc. Some of them are-

1. Exercise
Exercise in any form and even for a short while yields several benefits. Your body invariably gains momentum and agility. If you exercise daily, your spine becomes more stable and strong, thereby preventing a possible herniated disc.

2. Maintaining the right and good posture
A lot depends on the way you sit and walk, in fact more than you can imagine. If you sit badly, it exerts a pressure on the spine and the discs. Subsequently, a good posture does the very reverse and curbs chances of a herniated disc in the future.

3. Keep a tab on the weight
It is always healthy to maintain the right weight, the one that keeps you away from the onset of various diseases. If you are overweight, it puts more pressure on the spine disk, thereby increasing the risk of developing a herniated disc.

Tips to Prevent Herniated Discs

Shin splints' is a condition, which is characterized by pain in the shin bone, the bone that is present in front of the leg. Shin splints tend to occur quite frequently in runners and dancers as their activities tend to stress the shin bone.


Causes
When excess force is applied to the shinbone, it may result in swelling of the muscles, causing pain and inflammation. It may also occur from stress reactions to fractures in the bone. Cracks tend to develop due to constant application of force in the bones. If the area is not well rested then these cracks will not heal and ultimately lead to a complete fracture.


Some other causes of shin splints are 
1. Muscle imbalance in the glutes or the thighs
2. Anatomical deformity such as flat foot
3. Not using proper form during training
4. Lack of flexibility
5. If you wear improper shoes during workouts, then it may lead to shin problems
6. Running downhill may lead to excessive stress on the shin leading to shin splints


Symptoms
The symptoms of shin splints are: 
1. You may experience swelling in the lower leg
2. A dull pain in the front portion of the leg
3. Tenderness around the shin area
4. Numbness around the shin area
5. Inflammation in the shin area
6. You may experience severe pain while walking


Treatment
The basic treatment for shin splints is the rice (rest, ice, compression and elevation) protocol. It means allowing the leg to rest, applying ice packs and wearing compression bandages. It is recommended to take rest and not exert the leg beyond a certain point to limit the damage. The complications that may result from shin splints are compartment syndrome, where there is buildup of pressure in the muscle. In some cases, where the muscle tears off from the bone, a surgery may be required to treat this condition.

Causes and Symptoms of Shin Splints

A meniscus tear is a common injury associated with the knee. The meniscus acts a defensive shield, providing a much-needed cushion to the knees, keeping it stable and injury free. Each knee joints contain two menisci located between the tibia and the femur. In this article, we will discuss important details related to meniscus tear to help you understand the injury better.

Facts related to a Meniscus Tear

A meniscus tear can affect all and sundry. However, sports persons (especially those associated with soccer, tennis, football, and basketball) and aged people are more susceptible to the condition.
As per Boston Children's Hospital, of late there has been a steady rise among children suffering from the meniscus tear.
Osteoarthritis may act as a catalyst, accelerating the chances of a meniscus tear.
In most of the times, a meniscus tear occurs when you exert immense pressure on the knee joints such as lifting a heavy object or suddenly standing up from a squatting position. With age, the meniscus is known to suffer from a natural wear and tear resulting in the injury.
As already mentioned, there are two menisci present in each knee joints. The one present inside the knee joint is called Medial Meniscus. Lateral Meniscus is the one present on the outer part of the joint.
Depending on the extent and severity of the injury, a meniscus tear may be
A minor tear: This is a small injury accompanied by mild pain and swelling which may last for not more than 2-3 weeks.
A moderate tear: The injury results in pain that are concentrated mainly around the center or the sides of the knee. The swelling goes from bad to worse over the next 2-3 days, with the person facing discomfort while bending their knee. The knee also stiffens. You may be relieved of the symptoms within a week or two but overusing the knee or twisting it may cause a relapse.
A severe tear: True to its name, your knee is the worst affected in this case. The cartilage tear may be such that the torn pieces get lodged in between the joint spaces causing the knee to lock, pop or even catch. A person experiences unbearable pain and discomfort along with stiffness and swelling (can be immediately following the injury or within 2-3 days). In the case of a severe meniscus tear, a person may not be able to straighten the knee at all (without treatment and medical intervention)
Treatment for a meniscus tear may be surgical or nonsurgical.
The nonsurgical treatment involves the application of cold compress on the affected area. The person needs to take ample rest exerting minimum pressure on the affected knee. Physiotherapy and strengthening exercise can go a long way in improving the condition. To reduce the pain and swelling, the doctor may prescribe painkillers and NSAIDs (Nonsteroidal Anti-Inflammatory Drugs). Keep the knee elevated. The use of elastic wraps may be helpful.

In extreme cases, surgery may help to treat the injury and the associated symptoms.

Facts About a Meniscus Tear!

Don't wait any longer, manage your Orthopedic Doctor online with a Lybrate doctor today

Consult for Orthopedic Doctor - Online and Easy!

FilterClear All

COMMON SPECIALITIES

COMMON ISSUES