Lybrate.com has a number of highly qualified Physiotherapists in India. You will find Physiotherapists with more than 42 years of experience on Lybrate.com. You can find Physiotherapists online in New Delhi and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.
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Spinal Surgery Disorders
Treatment of Neurological Problems
Treatment of Nerve And Muscle Disorders
Treatment of Hip Disorders
Neuro Physiotherapy Treatment
Treatment of Knee Injury
Pregnancy Exercise Therapy
Treatment of Sports Injuries
Treatment of Splinting
Treatment of Spondylosis
Arthritis And Pain Management Treatment
Heat Therapy Treatment
Post Pregnancy Classes
Orthopedic Physical Therapy
Treatment of Shin Splints
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Patient Review Highlights
Sitting or standing slouched does not only look bad but also has a bad effect on your spine. If not addressed in time, bad posture can become a person’s second nature. Over time bad posture can change the natural curvature of your spine and lead to a number of health issues. Here are a few tips that could help:
1. Follow the structure of the chair
We spend a lot of time on office chairs. A well-designed chair will follow ergonomic guidelines to support your body. However, this can help only if you sit on the chair properly. Distribute your weight evenly on the chair. Try to align your body to the center of the chair. To do this try keeping your ears, shoulder, and hips in a straight line. Alternate between sitting at the edge of your seat and against the backrest to relieve your back muscles.
2. Change Positions
Though you can’t change your desk every few hours, you can change how you sit. Tiredness is one of the leading causes for slumping and bad posture. Thus, to maintain a good posture try changing positions frequently. Stretch every half hour or so. Getting up from your table and walking over to a colleague to tell them something instead of calling them can give your muscles a break.
3. Use posture-friendly props
Along with ergonomic chairs, there are a number of other ergonomic props that could help maintain good posture. This includes footrests, pillows to support the lower back and lumbar back supports. These props can help ease the strain on the back muscles. Using a chair with an adjustable back is also a good idea. While walking, invest in bags and backpacks that are ergonomically designed to distribute their weight evenly over the entire back.
4. Exercise right
Improved posture is one of the many benefits of regular exercise. Cardiovascular exercises such as walking, running, and swimming help condition the body and maintain a good balance. Exercises that strengthen the back muscles are also great for posture. These exercises support the muscles of the upper body and relieve stress on the back muscles.
5. Wear the right footwear
Wear shoes that fit right and support the arches of your foot. This can help you maintain your balance and improve posture. Avoid wearing high heels for extended periods of time as they could have a negative effect on your center of gravity. In case you have a concern or query you can always consult an expert & get answers to your questions!
Most people these days spend hours working on computers, owing to the sedentary nature of their jobs. Desk-bound office jobs require you to sit in one place for long hours. This often leads to nerve and muscle tension related to posture. A good posture refers to how you carry your body- keeping your back straight in an erect position, placing your arms and legs in the correct position so that the joints are not bent or twisted.
Unfortunately, most people do not pay attention to correct posture and end up complaining about backaches and joint pain. If you don’t keep your spine aligned, or if your feet do not touch the ground while sitting on a chair, then you may experience pain and discomfort afterwards. The pain is severe in people who work for about 8-10 hours daily while sitting in the same posture throughout.
Signs to watch out for-
Poor posture can result in mild to severe pain. The usual symptoms are-
- Lower back pain
- Stiffness and pain in the neck
- Muscular tension and shoulder pain
- Pain in the forearms and wrist
- Lumbar disc bulging
- Pain in the joints (knee and hips)
How does office ergonomics help manage your posture?
Most people don’t even realize the importance of maintaining a good posture. A healthy posture not only makes you feel comfortable at work but also prevents muscle-related problems. Here are a few tips to improve your posture at your workplace-
- Choosing the right chair is more important than you can even imagine. A chair with proper support system will prevent your back form bending too much, and thereby reduce the risk of back pain. Make sure your back is in an erect position so that your spine does not bend.
- Don’t keep your shoulders rounded and don’t bend your neck forward to lean on the computer screen. Otherwise you will have a stiff neck leading to spondylitis. Keeping your shoulders and head straight will prevent shoulder ache and neck stiffness.
- It’s important to rest your foot on the ground. If you find it difficult to reach the floor, arrange for a footrest. If the chair is too high for you, adjust it as per your convenience to prevent ill posture. Resting your feet evenly on the floor will prevent leg pain.
How does physiotherapy improve your posture?
Physiotherapy plays a great role in improving poor posture. Physiotherapy evaluates your body mechanism, mobility and strength to determine what exactly needs to be done. The commonly used techniques are-
- Joint Mobilization- This is a hands-on treatment technique for musculoskeletal conditions. Usually this method is targeted towards the synovial joints to achieve therapeutic effect.
- Dry needling- A needle is inserted gently into your skin to target the muscle that’s triggering the pain. A jump response upon inserting the needle is a good sign. It indicates that the therapy is working fine. It increases blood circulation in the targeted area and helps relax your muscles.
- Exercise- Moderate exercises, especially yoga and pilates, are very effective in treating posture-related pain. Yoga poses like bhujang asana, dhanurasana, padmasana stretch your muscles, spine and reduce body pain.
Other than these, frequent walking (at an interval of every 1-2 hours) can help reduce pain and help flex your muscles. Physiotherapy is a safe mode of treatment with much lesser side effects than other conventional methods. A proper diagnosis, treatment and frequent follow ups can improve poor posture and keep you active. In case you have a concern or query you can always consult an expert & get answers to your questions!
I am suffering from right shoulder joint pain since last 1 year. I also consultant ortho doctor and did x-ray but no issues was found. Whenever I lift my right hand upward its starts paining or whenever I try to rotate my right hand it starts paining. Please suggest.
Today I travelled in a public transport. The roof of the vehicle was very short/down and my head touched the roof because the seat which I was sitting was raised more than the others, so I had to bent my vertebral column/backbone all the journey. Now it is paining in my back. Is it okay? Will I be fine? Or I will suffer from bone disease? How to reduce the pain?
Hi, I am suffering from mild pain in the joints of both the shoulders, knee and fingers along with very minor but pulsating pain in lymph nodes for last one month. Got health check up done 3 months ago everything was ok. Regards Sunil.
I am 30 years old male. I having pain in my upper back region since and upper portion of chest since 1 year. I have extreme pain when I wake up in morning. I facing problem to inhale in morning even feeling discomfort to bow my neck in front downward direction.
Doctor mujhe masturbation ki adat hai 16 years se to ab muje bahut weakness hai. Maine antii deprsnts 3 months lgatar khai. Paxett or alpraazolm. Mein sara din bed pe leta rehta hu 1 years hone wala hai. Mujhe aise lgta hai ab jaise mein koma mein hu. Jab uthta hu lagta hai jaise uth na paunga ankho ke aage foggy ata hai. Isliye maine yeh medicine band kr di hai. Ab mujhe tension hai ke meri jaan na chali jaye. Maine bahut baar test karvaye hai sab thk the. Ab please batye mujhe koi jarurat hai koi test ki. Mujhe kya hua hai. Mere muscle bhi weak ho jate hai.
Exercising outdoors is fun and refreshing in its own way. An early morning jog or doing pull ups on the goal post are fun ways of working out. Summers are usually the best time to take your workouts outside, as it decreases stress levels and revitalizes your body. It is also a good method to increase vitamin D levels in the body as the body is exposed to the sun.
In spite of this, there are some disadvantages of taking your workout outside. Let's focus on them:
1.Chances of accidents go up
It is very common to see people jogging on the road with their headphones plugged in. Incidents of joggers being hit by cars are fairly common, due to the fact that they are unable to hear the honking of a car or may change course along the road without realizing a vehicle is nearby.
2.Too much exposure to the sun
Long distance runners are mostly affected as they log plenty of miles. This can lead to ultraviolet ray exposure which increases the risk of skin cancer. It can also lead to sunburns and tanning of the skin. It is also known to suppress immune system and increase the risk of various infectious diseases.
Working outdoors increases your chances of injuries. Running on hard surfaces tends to cause damage your calf, hamstrings and thighs. It can put more stress on your knee, calf and cause various problems such as runner's knee and shin splints.
4.Difficult to find Help
If you suffer from a serious injury while exercising outside, then it may be difficult to find help. If you injure a joint and are unable to walk, then it may be a problem in getting you proper treatment. This delay in treatment may cause the injury to aggravate.
In case you have a concern or query you can always consult an expert & get answers to your questions!