One part of the human body is essential for the efficient functioning of another. The hip joint provides support to your overall body weight while you are at ease or in motion. Suffering from medical problems pertaining to the hip can impede free movement; walking, running, stooping, sitting or even lying down will cause immense pain and discomfort in such a situation. While certain bodily disabilities come with old age and are in most cases unavoidable; some others can actually be controlled through physical exercise.

Take a look at a few stretches to improve your hip mobility:-

Stretch like a pigeon- this yoga loosens up muscle tension in and around a person's hip. Your right leg must be stretched behind while the upper part of your body bends over a folded left leg in front. Your head rests on your coupled hands. This stretch improves the shape of your hip as well.
Try to be an eagle for hip firmness- to align your body in the perfect eagle pose; you probably need to be a conjurer; that is the kind of flexibility the posture requires. Be a half chair making your hands intersect above your head while your left leg crosses the right one. The pressure is on your hip making it strong. Your body has to be in one single line.
Sit in the chair pose- crouching on your haunches with your torso inclined to the front is a good way to better hip mobility. This exercise also relieves you of back pain. It adds potency to the muscles of your upper thighs thus giving a well- rounded hip extra support.
Stoop in the downward doggy pose- the downward doggy pose helps you concentrate on the fullness of your hips. The back muscles are stretched and the problem of a small, rickety hip is dealt with through this yoga. Your legs should be erect at the knees and should be stretched apart depending upon the width of your hip. The rest of your body should bend in a forward arch while your spread hands touch the ground.
Try out the benefits of world's greatest stretch- world's greatest stretch involves a series of stretches that not only accentuates your hipline making your hip muscles adaptable to stress but also tones muscles in other parts of your body. It is a three- fold exercise. The second step is the most difficult where your body is balanced on a half folded right leg and you're required to touch the ground with your right elbow.

Tips to Improve Hip Mobility

Dysmenorrhea is a condition marked by severe menstrual cramps. This is caused due to contractions in the pelvic area during the menstrual cycle. While most women go through some degree of cramping, when the cramps become too serious and severe, it should be reported to a doctor to find out if there are any other related problems like Endometriosis, Fibroids, Adenomyosis or some infections.

Here are the ways in which this condition may be treated effectively:

Medication: One of the main ways of dealing with this condition includes taking pain relievers that must be prescribed by your doctor. Also, one can take over the counter drugs to relieve the pain. These include ibuprofen as well as aspirin and non-steroidal anti-inflammatory drugs. Acetaminophen can also help in most cases. Some women may need antibiotics to take care of pelvic infections that cause pain in the pelvic region.

Hormonal Birth Control: if your symptoms are too severe and debilitating, then the doctor can also put you on hormonal birth control treatment to bring down the pain and severity of the cramps. These are usually prescribed in the form of oral tablets which need to be consumed daily as advised by the Gynaecologist . Sometimes, some women may be unsuitable / unwilling for oral medications and in such cases, other routes for hormonal administration may be followed. This can be administered in the form of an injection. Also, you may wear the dose as a patch on the skin. A surgical procedure can also implant the same under your skin. This also comes as a flexible ring that the doctor can insert into your vagina with the help of an intrauterine device (IUD).

Surgery: In very extreme cases, the doctor may recommend surgery. This is usually conducted in case there is an underlying condition like endometriosis or fibroids, which can create severe complications for the patient as well. The doctor may also carry out surgical removal of the patient's uterus in case there are many complications.

Home remedies: One can exercise on a regular basis in a moderate manner so as to ensure that the cramps are not too severe. Also, you can use heat therapy in order to bring down the pain. This can be done by taking a hot bath and soaking in a tub of hot water. Also, you can use a heat compress so as to relieve the pain. Other dietary supplements can also be taken in order to reduce the cramps. For this purpose, one should regularly indulge in fish and flax seeds as well as other ingredients that are rich in omega three fatty acids. Also, vitamin B1 is an important ingredient that can be found in leafy green vegetables. Magnesium supplements can also be taken by the patient for such cramps.

Stress: one will need to take care of the stress levels by staying away from stressful situations and also cutting back on the consumption of alcohol. One should also avoid smoking completely. Meditation & Yoga have been known to help in relieving stress and you can practise a little bit of these on a daily basis. Also, devoting time to your hobbies and listening to good music can be a stress-buster when incorporated in your daily routine.

So eat right, exercise right, think right and have a positive attitude- That helps take care of most non-pathological cases of dysmenorrhoea.

Ways to Treat Dysmenorrhea Effectively

The bones are the bits and pieces which form the framework of the body. Each bone is placed in the correct position to give your body the structure it has. It is of utmost importance for you to have healthy bones so that the structure or frame of your body is maintained. A lot of times, due to the stress of your daily life, you tend to neglect the health of your bones. But remember that if you want to have a fit body, you will have to keep your skeletal system fit as well. Here are a few tips on how to keep your bones healthy:

1. Family history: Having a knowledge of your family history is extremely important as there may be cases where you might suffer from a particular disease which is hereditary. If your family has a history of osteoporosis, there is a high chance of you suffering from it. 

2. Increase your regular calcium and vitamin D intake: Calcium is extremely essential for your bone health. If you want your bones to be healthy and strong, you need to take a regular calcium dose in order to achieve that. But there is a catch to this. Although you might have food containing calcium every day or take calcium tablets, it won't be helpful until you also get a supply of Vitamin D. Vitamin D helps the bones to absorb the calcium.

3. Maintain a healthy bone density: To do this you need to eat food which will supply you with vitamin K. Vitamin K boosts bone density by enabling the body to make proteins required for healthy bones. Vitamin K also helps the bones absorb calcium just like vitamin D although this function is not predominant for vitamin K.

4. Exercise: The secret to healthy bones is exercise. The more you exercise regularly, the fitter your bones and muscles will be. Regular exercise helps to keep bone problems at bay. Leading a sedentary lifestyle heightens the risk of suffering from osteoporosis. It can also mess with your bone density and weaken your bones. Hence, exercise regularly for healthy bones.

5. Cut down on your caffeine intake: Too much of caffeine can mess up the calcium absorbing power of your bones. If you have more than two cups of coffee every day, your bones will gradually become weak.

So, if you want to remain as fit as a fiddle, then try these tips out, and you will not complain.

Tips And Tricks To Keep Your Bones Healthy!

One of the most common complaints of men and women is that of a back ache with lower back aches being the most common. Apart from an improper posture, this may be caused by old age, lifting heavy weights or an injury to the back. A consistent back ache can affect your daily life and make performing regular tasks uncomfortable. Luckily, it can be managed quite well with simple ayurvedic remedies.
According to Ayurveda, backaches are triggered by an excess of Vata dosha. Thus, the Ayurvedic remedies for a back ache aim at reducing the Vata dosha. Ayurvedic remedies are natural and have negligible side effects. 

For this reason, they can be prescribed to both children and adults. Some such remedies are:

Cut down on spices: One of the main characteristics of the Vata dosha is dryness. This can be caused by pungent spices such as wasabi and green or red chillies. The internal dryness caused by these spices can lead to constipation which in turn can be one of the causes of low back aches. Hence, if you suffer from a chronic backache that may or may not be accompanied by constipation, cut back on the spices and try eating food that is slightly blander.
Eat food before it gets cold: Eating cold food or cold drinks can also increase the Vata dosha levels in our body. Coldness creates congestion and constricts the internal organs while warm food allows the digestive and stool carrying channels to stay open. This allows for the easy expulsion of waste and reduces toxins in the body. Hence, opt for warm drinks like tea or coffee instead of soft drinks and juices and try to eat your food while it is hot.
Padahastasana or the standing forward fold pose: This yoga asana is very effective when it comes to treating back pain as it allows the Vata dosha to flow easily through the body. In doing this it opens up the digestive channels that may have been causing constipation and back pain. It also relieves problems associated with sciatica. To practise this asana begin by standing upright with your feet beside each other. While inhaling, lift your arms over your head till they touch your ears. Bend forward from your hips while exhaling and try to keep the back and your legs straight. Touch the floor or wrap your hands around your calves. Bring your head as close to the knees as possible and hold for 5   10 seconds. Inhale and the slowly roll your body upright again.

Back Pain - Ayurvedic Remedies for Managing it!

Pain in the joints continues to bug mankind till this very day. There are different types of joint pains, which might occur all of a sudden, with no signs of receding. The most common of them all are arthritis, tennis elbow, frozen shoulder, back pain and repetitive muscular strain. These joint pains are sometimes impossible to diagnose properly by the regular modes of diagnosis. In those cases, resorting to the homeopathic mode of medication might be a good idea as it is a medication based on treating the actual cause of the disease and sustained use might result in complete remission of the pain.

Some commonly used homeopathic medications for pain in the joints are as follows:
1. Rhus Tox: This is the most commonly used in homeopathic preparation for severe joint pains, the symptoms of which include severe pain after relaxation, pain triggered by slightly wet weather and pain after walking or running for a long time.

2. Arnica Montana: When the symptoms are pain in every joint of the body resulting in body aches and pertaining injuries due to accidents, Arnica Montana serves as the perfect medication.

3. Actea Spicata: This medicine is primarily used as a remedy for pains in the small joints of the hands. The symptoms for which the medication can be implemented are rheumatoid arthritis in the joints of the finger and swollen wrists after usage of the hand.

4. Colchium: This medicine can be used in case of Rheumatoid Arthritis (inflammatory and chronic form of arthritis).

5. Bryonia Alba: This medication can work wonders if the symptoms include severe pain in the knee joints while walking, severe swollen joints and osteoarthritis (affects the flexible tissues present at the bone ends).

However, it is always advisable to take medication as prescribed by your doctor, as the potency and frequency can only be decided by your doctor.

Homeopathic Treatment for Pain in the Joints

Fibromyalgia is a condition characterised by chronic widespread body pains and increased responsiveness to pressure. Women are at a higher risk of suffering from this disorder than men. Fibromyalgia can be treated with physiotherapy, pharmacotherapy and combined efforts of physician and the patient.

Some of the symptoms that characterize this disorder are:

Pain: Fibromyalgia is characterized by pain that has no apparent reason. It can affect different parts of the body and presents itself in different ways. Some people may experience a stabbing pain while others complain of a persistent dull ache. This pain may be affected by climate changes or stressful situations. There is reduced threshold to pain, because of certain chemical ( neurotransmitters) abnormalities in brain. Pain is generalized, felt above and below the waist, right and left-side of body, arms, legs, neck and back. 
Abnormal Sensitivity: Fibromyalgia patients are extremely sensitive to environmental changes that involve sight, sound and smell. For example, cigarette smoke can make a fibromyalgia patient extremely nauseous while loud music can give the person an instant headache. Lights that are brighter than normal can also make such a person feel uncomfortable. Patients have an abnormal sensitivity to pain, which leads to generalized aching of the body and tender points. 
Muscle & Joint Stiffness: Fibromyalgia patients often experience stiff muscles and joints without any form of strenuous activity or other reason. This may be localised to one group of muscles or affect the whole body. For some patients, this pain is worse in the morning or when sitting for extended periods of time. However, moving around does not provide any significant relief.
Chronic fatigue and exhaustion: There are two main reasons for a fibromyalgia patient to complain of tiredness. Firstly, the condition itself drains a person of energy even without overexerting themselves. Secondly, the pain and joint stiffness can hamper a person s sleep and lead to sleep deprivation. Over time, this can become a vicious cycle of tiredness and insomnia. Chronic fatigue also affects a person s immune system causing his or her energy levels to drop.
Cognitive impairments: Fibromyalgia patients also complain of a compromised short term memory. They often face difficulties recalling names of people they have recently met or other newly acquired information. These people may also have trouble concentrating on tasks for extended periods of time and experience mental sluggishness also known as fibro-fog.
Irritable bowel syndrome: Bowel disturbance is another common symptom of this disease. Passing stool may become difficult due to a combination of pain and muscle stiffness. With time, this problem can worsen unless addressed with laxatives. However, an over-dependence on laxatives can lead to further problems.
Somatic Symptoms: Apart from pain, patient experiences unrefreshing sleep and fatigue throughout the day. Other associated features can be depression, abdominal cramps, chest pain, tingling.
Lab Tests: Fibromyalgia is a clinical diagnosis. There are no definite laboratory tests. In fact, most conducted tests will turn out to be normal. 
Treatment: Foremost important is an education of patient and caregivers, regarding nature of the disease. The patient needs to indulge in recreational activities and undergo supervised physiotherapy. There are potent medicines to correct the chemical imbalance in the body thereby increasing the pain threshold and leading to better quality of life.

Fibromyalgia - 6 Main Symptoms!

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

Consult for Physiotherapist - Online and Easy!

FilterClear All

COMMON SPECIALITIES

COMMON ISSUES