Exercises to cure long hours of sitting
Most of us are used to sitting throughout the day, willingly or unwillingly due to work or otherwise. We spend more hours sitting, and most of our work is done in this position. The downsides of this are many, one of them being a stiff back which not only causes a lot of pain but also initiates many other health problems.
Train yourselves on these highly effective exercises which minimise the pain and keep your muscles active.

1. Back press: put towel on your back and press the towel with the back. Hold that position for 10 sec. Repeat 10 times. Do not hold your breath while applying pressure at the back.
2. Bridges: lie on the floor, bend your knees and secure your feet on the ground. Raise your hips upwards so that your body forms a straight line from your shoulders to your knees. Release and go back to previous position.
3. Knee to chest exercise: just lie down on an exercise mat, bend your one knee while lying and try to touch that knee to the stomach. Hold it for 10 seconds. Repeat this with the other leg. Alternate the legs each time.
4. Bilateral knee to chest: bend both the knees while lying on bed. With support of your hands try bringing both bent knees to touch the stomach. Hold that position for 10 seconds. Repeat 5 times.
5. Static abdominal exercise: lying on your back, try to contract your stomach without holding your breath. Hold it for 10 seconds. Repeat the exercise for 7 or 10 times.
6. Knee to opposite chest: lying on your back, bend your knees. Try bringing one knee to opposite side of the chest and hold that position for 7 sec. Do this for 7 times and repeat the same for the other leg too.
7: leg swings: these are easy and fun. Stand by the wall, hold on to a rod or something similar to keep balance. Now with the leg that is not towards the wall, swing. Swing your leg from front to back, left to right. Do not be too quick, do this at a mediocre pace. Repeat with the other leg.
8: static glutei: lying on the stomach, squeeze your buttock and hold it for 10 seconds. Repeat 10 times.

General precautions:
1. Avoid bending instantly after or during the exercises. Incase you have to bend, first bend your knee then bend your back to pick up anything from ground.
2. While getting up from bed first turn to one side while lying, sideways then get up from bed slowly.
3. Apply hot pack in back whenever there is pain.
4. Try to sleep in hard part of mattress not in soft mattress.



Long Hours Of Sitting? Try This Permanent Relief From Back Pain

Carpal tunnel syndrome is a painful one that is born from a strain on the median nerve, which loops through the wrist bone to connect it with the rest of the hand and fingers so as to promote motion. This condition can be a painful and debilitating one that usually starts at night, and affects the various fingers, especially the thumb and index finger. The symptoms include numbness, a tingling sensation, a weak grip, and the inability to do many tasks that involve the thumb and index finger. There are many ways of treating this condition with the help of physiotherapy, steroids and corticosteroids. There are easier ways of dealing with this issue on an everyday basis, as follows.

1. Wrist splint: it is a good idea to wear a wrist splint at night which will keep the bones and muscles stationary as the pain in this condition usually starts at night. This will also prevent further damage to the median nerve. 

2. Activity: keep your activity to a minimum to give your hand and rest, in particular, some much needed rest from the pain, numbness and tingling. Further, you need to avoid activities that cause too much pain and numbness. Also, take care to keep your thumb and wrist straight during other activities so that there is less strain on the median nerve.

3. Strength and flexibility: many times, the pain from the wrist and fingers can spread towards the arm as well. In order to prevent this and to treat the pain on a more long term basis, it is important to turn to some mild exercise which can make the area more flexible and strong. This can include wrist twists which can be done ten times for each hand. One can also try yoga to strengthen the joints in the upper body.

4. Ice pack: use an ice pack or ice compress on your wrist for ten to fifteen minutes each every few hours to help in relieving unbearable pain.

5. Anti-inflammatory medication: patients suffering from this condition can also turn to non steroid medication that will help in bringing down the inflammation. This inflammation is usually responsible to a great extent for symptoms like numbness and pain which can halt various activities. These drugs may include aspirin, ibuprofen, and even naproxen sodium. 

6. Taking breaks: one must take regular breaks at work and flex the fingers and the wrist so that the painful bending posture does not make matters worse.
 
Ensuring that you manage your everyday functioning despite carpal tunnel syndrome is a matter of balancing your activities with rest.

Easy Ways to Deal With Carpal Tunnel Syndrome

Osteoporosis is a medical condition marked by a decrease in bone density. It results in the brittleness of bones and their fracture. Osteoporosis does not display any signs or symptoms but manifests itself in advanced age.

Homeopathic remedies for Osteoporosis

Silica or Silicea-This remedy is for people who are often nervous, feel sweaty during the night, get easily tired and are a highly nervous lot. The injuries of such people take the time to heal/ are difficult to heal and their spine is weak. Generally, these patients have delicate or refined features.
Symphytum- Meant for those fractures that occur because of mild trauma, this remedy is useful in cases where pain persists in old but healed fractures and also when bones need to be strengthened.
Calcarea carbonica- This remedy is administered to people who are overwhelmed by a lot of work and stress, get tired easily after work and have a proclivity to stress a lot. Generally, these people are overweight and have a lot of body flab and easily get depressed by cold/chilly weather and dampness in the air. They have swollen joints, experience a recurring back pain and get a sweaty head in the night. An interesting characteristic of these people is also that they have a craving for eggs and sweet things.
Calcarea phosphorica- This remedy is meant for people who have a deep, uncontrollable and intense desire for travel. They want a change in their environment and have a general sense of dissatisfaction. People requiring this medication have pain in their neck, upper back and hips. Fractures, if any, are slow to heal and there maybe deposits of calcium in the bones. Post-exercise, these people feel greatly tired.
Phosphorus- Meant for people who experience a burning pain between their shoulder blades, phosphorus as an osteoporosis remedy is given to those people who have an intense desire for refreshing foods like ice cream, beverages, carbonated drinks etc. Such people are usually lanky and their faces often get flushed. They are sensitive, suggestible and susceptible to the imagination. They get easily tired after a round of exercise and work.
Homeopathy Dosage
Unless directed by a homeopathic physician, take doses of low potency like 6X, 6C, 12X, 12C, 30X or 30 C if you are going in for self-medication. Follow the instructions printed on the label.
If you are taking a single dose, ten wait for its response. If the medicine is working, then wait for its full effect to manifest. If there is little or no response, take another dose. If there is no response at all after taking the second dose then change the medicine.

Please note that dosage depends upon the individual and the intensity of his/her ailment,

Osteoporosis - How Homeopathic Remedies Can Help?

Joint pain is considered to be one of the first few signs of aging. According to the science of Ayurveda, joint pain is triggered mainly by an accumulation of toxins in the body. These toxins can create an imbalance in the doshas which in turn can cause pain and inflammation on the joints. Along with joint pain, a person is likely to experience a loss of flexibility, weakness, tenderness and enlargement of the joints.

Unlike some popular forms of medication that focus on relieving the pain, Ayurveda addresses the root cause of the issue. Panchkarma aims at cleansing the body of toxins and clearing blockages in the body s digestive and circulatory system. This helps the vatta dosha flow easily through the body and reduces pain associated with arthritis etc. Panchkarma can be defined as a collection of five ayurvedic techniques. These are:

Vasti or Medicated Enema: Vasti aims at removing toxins and waste products from the body through the colon. In doing this, it cleanses the digestive channels and improves circulation of air or the vatta dosha in the body. With better circulation, joint pain is effectively reduced. An enema also nourishes the body and gives it the strength to rebuild tissues while boosting the immune system.
Abhyanga or Full Body Massage: This technique helps I the removal of toxins from deep tissues within the body. It pacifies the vatta and nourishes the body while simultaneously reducing stress and enabling better quality sleep. A full body massage also helps calm the body both physically and mentally.
Potli or Poultice Massage: As the name suggests, a potli involves massaging the body with medicated herbs tied together in a tiny bundle that has been warmed with medicated oils. This potli is then used to massage the entire body. This technique helps relax the muscles of the body and soothes the aggravated vatta dosha. It is very effective when it comes to providing relief from joint pains caused by arthritis, spondylitis, muscle cramps etc.
Pizhichil or Rich Oil Massage: A rich oil massage involves subjecting the body to streams of lukewarm oil that has medicinal properties while simultaneously softly massaging the body. This type of massage helps relieve tension and stress and is a very effective remedy against joint pains. It is highly recommended in the case of rheumatic diseases.
Svedana or Steam Bath: A steam bath helps cleanse the body both physically and mentally by aiding in the removal of toxins through sweat and calming the mind. It also helps soften the muscles and tissues and dilates the channels in the body.

Joint Pain - How Panchkarma Therapies Can Help You?

When other treatments fail to provide relief, the last resort to treat spine problems is the spine surgery. Spine surgery is conventionally referred to as open surgery which indicates that the area that needs to be operated is opened with a long incision so that the surgeon is able to view and have access to the anatomy.

In the recent times, advances in the field of medical science have made it possible to treat back and neck conditions through minimally invasive surgical techniques that don t involve an elaborate incision. Let us understand more about it.

How is minimally invasive spine surgery carried out?
Minimally invasive spine surgery fusions and decompression processes are performed by exploiting different approaches. The most commonly utilized technique involves the use of the tubular retractor. In this process, the surgeon makes a small incision and then inserts the retractor through the skin right into the spinal column. It leads to a tunnel to the accurate area where the problem persists in the spine. The functionality of tubular retractor lies in the fact that it helps in holding the muscle open throughout the procedure.

A number of particular processes have been designated for the minimally invasive spine surgery. Some of the most common options include spinal decompression, discectomy, and transforaminal lumbar interbody fusion. Each of these processes is different and only an expert in this arena can determine what s suitable for you.

Minimally invasive spine surgery is also called less invasive spine surgery where surgeons make use of special instruments. One of the most compelling drawbacks of open surgery is that the pulling of the muscle can lead to damage to both the muscle and the tissues in close vicinity. On the other hand, minimally invasive spine surgery allows the surgeon to see the precise location of the affected area. Besides, it also leads to smaller incisions, reduced bleeding and short stay in the healthcare facility.

Consulting an expert about the surgery:
It is very important on part of the patients to discuss the suitability of minimally invasive spine surgery with their doctors since it is not a good option for all patients. It is generally suggested for patients having spinal tumours, spinal instability, spinal infections, vertebral compression fractures, lumbar spinal stenosis and spinal deformities like scoliosis.

When you know that you will have to undergo the surgery, it pays to gather information about the surgery and what you may expect from the recovery process. The most commendable benefits of minimally invasive spine surgery include better cosmetic results owing to lesser skin incisions and reduced dependence on the medications. Moreover, it is performed as an outpatient procedure and it makes use of local anaesthesia only. Thus, there is also a reduced chance of suffering from an adverse reaction to general anaesthesia.

So, depending on the pros and cons and depending on the individual condition, your doctor will decide on the course of action.

Everything You Need To Know About Minimally Invasive Spine Surgery!

Hot and Cold therapy is one of the most popular home remedies for any kind of joint pain or muscle sprain. In some cases applying heat therapy and cold therapy alternatively, can help relieve the pain while for others only one form of therapy is necessary. To understand what to use when, one should first understand the effect of heat and cooling on the body.

Applying a heat pack or immersing the affected limb in hot water improves blood circulation and makes the muscles more flexible. Thus, it can help relax a muscle and fasten the healing of damaged tissues. On the other hand, cold therapy or cryotherapy reduces blood flow to the affected site. This helps relieve inflammation and pain caused by it. It can also make the area feel numb by reducing nerve activity temporarily.

Types of Heat Therapy
Heat therapy can be categorized as dry heat and moist heat. Dry heat involves using saunas or dry heating packs to relieve pain. This is also known as conducted heat therapy. As the name suggests, moist heat involves the use of steamed towels, hot baths and moist heating packs. This is also known as convection heat therapy. Moist heat is usually considered more effective than dry heat.

Types of Cold Therapy
Cold therapy may be applied to a part of the body or to the entire body. This includes ice packs, coolant sprays, ice baths, ice massages and whole body, cold therapy chambers.

How to use heat and cold therapy?
The sooner heat and cold therapy is given to a person, the faster they will recover from their pains. Heat therapy can be given to a person for extended periods of time but when giving cold therapy, a person should not be exposed to a cold pack or ice bath for more than 10-15 minutes. Care should also be taken no to apply ice or a frozen pack directly on the skin as it can damage the skin and nerves.

When not to use Heat Therapy?
If the injury site is swollen or bruised, cold therapy is better than heat therapy. Heat therapy should also not be applied to an open wound. People suffering from conditions such as diabetes, dermatitis, deep vein thrombosis, vascular diseases and multiple sclerosis should also avoid heat therapy as these conditions can increase the risk of burns and other such complications. Pregnant women should also consult a doctor before using a hot tub or sauna.

When not to use Cold Therapy?
Cold therapy is avoidable for treating stiff joints and muscles. People suffering from poor circulation and sensory disorders should also avoid using cold therapy without a doctor s supervision. 

Hot & Cold Therapy - How It Can Treat Pain?

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