Dr. Supriya Babbar

How do I sit properly Keep your feet on the floor or on a footrest, if they don’t reach the floor. Don’t cross your legs. Your ankles should be in front of your knees. Keep a small gap between the back of your knees and the front of your seat. Your knees should be at or below the level of your hips. Adjust the backrest of your chair to support your low- and mid-back or use a back support. Relax your shoulders and keep your forearms parallel to the ground. Avoid sitting in the same position for long periods of time. How do I stand properly? Bear your weight primarily on the balls of your feet. Keep your knees slightly bent. Let your arms hang naturally down the sides of the body. Stand straight and tall with your shoulders pulled backward. Tuck your stomach in. Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side. Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time. What is the proper lying position? Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important. Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position. Avoid sleeping on your stomach. Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees. Can I correct my poor posture? In a word, yes. Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often joints have adapted to your long-standing poor posture. Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. This, in turn, will help you move toward a better and healthier body position.

Core strengthening exercises- straight leg raised with toes turned outward, repeat 10 times, twice a day. Back stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day. Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.

You have pain in the back and legs. I advice you to take proper balanced vegetarian diet. Take 8 to 10 glasses of water daily to detoxify body. Take fruits and vegetables in daily diet. Do meditation for mental strength daily. Take milk and milk products. Follow this and give feedback.

Hi. If she had fallen down, she might have hurt internal muscle or ligaments of knee joints so its better to visit nearby orthopaedic doctor for better investigation. Without clinical examination its not easy to diagnose the problem so visit nearby orthopaedics doctor with x-ray of knee joint.

Hello, thanks for your query and welcome to lybrate. I am dr akshay from fortis hospital, new delhi. You will have to elaborate your problem as to a detailed discussion of your back pain which means duration of pain and mode of onset. I would also like to ask you if it is associated with any leg pain or any other neurological symptoms like numbness, paraesthesias ( electrical shock like abnormal sensations) or any weakness in limbs. Please also tell me about any associated symptoms like fever, weight loss etc. What medications you generally take and what has been your treatment history till now for existing problem. Do not hesitate to contact me if you need any further assistance. Thanks & regards Dr Akshay Kumar Saxena

Hello, thanks for your query and welcome to lybrate. I am Dr. Akshay from fortis hospital, new delhi. You will have to elaborate your problem as to a detailed discussion of your back pain which means duration of pain and mode of onset. I would also like to ask you if it is associated with any leg pain or any other neurological symptoms like numbness, paraesthesias (electrical shock like abnormal sensations) or any weakness in limbs. Please also tell me about any associated symptoms like fever, weight loss etc. What medications you generally take and what has been your treatment history till now for existing problem. Since 2 years is a pretty log period, I will advise you to get one x ray of your involved region of spine done along with dynamic views, get blood tests like vitamin d, esr and crp done and send reports across to me and we can take your case forwards from there. Do not hesitate to contact me if you need any further assistance.

Ignoring knee pain for long time may damage your knee joints so you can do the x-rays of both the knees and visit orthopaedician doctor. They will help you for further treatment.

Ankle strengthening exercises. Avoid squatting. Quadriceps exercises. Core strenthening exercises. Stretch calves get a custom made insole. Hams stretching. Sports taping. Hot fomentation.

Hi. Is there any history of injury or hurt to the area? any underlying medical condition? the pain in legs can be because of - muscle cramps (due to tiredness or dehydration), shin splints (doing activity over and over on hard surfaces can bring this on. You may also be more likely to get shin splints if you have flat feet or your feet turn outward. Rest your legs to feel better. Ice helps), tendinitis (you can get it from overworking the calf muscle or climbing the stairs, apply ice to get some relief), sprains (do rest, ice, compression & elevation). Other causes are varicose veins, arterial disease, sciatica, diabetic neuropathy. Medication: meantime, take homoeopathic medicines - arnica 200 and rhus tox. 200 - take both of them thrice daily for 1 week. Also, apply schwabe's topi-arnica and topi mp gel on the affected area in circular motions gently thrice a day. And wrap crepe bandage over it. Get back to me thereafter.

We have to diagnose the cause and hence Get your blood checked for cbc, mp , widal , sgpt and urine r/m and revert back to us with reports

Take rest for some time. Sleep on a hard bed with soft bedding on it. Spring beds, folding beds or thick matress are harmful use no pillow under the head. Do hot fomantation. Paracetamol 250mg od & sos x 5days. Caldikind plus 1tab od x10. Do neck back knee & general exercises. It may have to be further investigated. Make sure you are not allergic to any of the medicines you are going to take. For emergency treatment contact your nearest hospital or family doctor. If it does not give relief in 4-5days, contact me again. Why not discuss with me in a video conference? (facility provided by lybrate. Com)

Calcaneal spur is very common heel pain complain that I am observing in my daily practice. And do understand how stabbing pain is. Please follow some precautions and treatment plan to get rid of it. If possible please visit any nearby physio and start taking our physio modalities like ust, laser and faradism which has very good results in such pain. In the meantime please follow the precautions and care at home to decrease pain level. 1) give rest to your foot. 2) avoid bare foot walking. 3) avoid heel walking which normally people do when get up early in morning. 4) wear proper arch support shoes which should have heel cups or cushion to the heel in order to reduce direct pressure. 5) avoid prolong standing. 6) avoid standing while putting direct pressure on foot like one leg standing, jumping etc. 7) take healthy diet to keep you fit. 8) drink plenty of water in a day. Care at home: one of the best result in calcaneal spur is because of contrast bath and ultrasonic therapy. At home you can take hot and cold fermentation apply ice for 3 min and then hot for 2 min. There is very good result of both applications together. After 3 days of taking contrast therapy you can make the ice and hot ratio as 1: 1 mean one min cold and then one min hot. Start with hot pack and ends with cold. Take it for 15-18 min thrice a day for early recovery. Please make sure it should not be too hot or too cold. 2) slightly massage using your 2 fingers over the painful area. 3) exercises like toe dorsi/plantar flexion, calf stretching, place a rubber ball under your foot and roll that slightly which strengthen your plantar fasica. If pain is very severe then wear plantar fascia strap/band while walking. For any doubts please contact. Regards.

It could be due to cervical spondylosys. Confirm by x-rays of cervical spine ap & lat. Views no pillow under the head during sleep. Do neck & shoulder exercises. Any way take caldikind plus (mankind)1tab odx10days paracetamol 250mg od & sos x 5days contact me again if need be. Make sure you are not allergic to any of the medicines you are going to take.

Dear dipak,i can understand your problem. see this kind of lower back pain may have many causes. but presently you stop doing gym. in place you can do more aerobic or pranayama exercises. for better result i have to evaluate you thoroughly face to face personally, than only i can get the cause of pain. as you are very young so you should care your back now only, muscle can be made later age also. our concern is with good health and pain free movement. here i am giving some tips so that you can get temporary relief. 1 Lie down flat on floor without pillow. 2 Dont lift heavy weight for time being 3 Try to lie down on your belly for some time. 4 if possible do BHUJANGASANA its very effective but slowly 5 apply warm water or analgesic gel to painful part. Lastly if possible consult me as early as possible if you are in or nearby Rajkot. or keep in touch will advice as needed. DR HEMANG S JANI

Apply volini gel on neck. do warm fomentation. do neck muscle exercises in pain free period. avoid high pillow. consult if not ok. take calcium containing diet, take gemcal one daily for one month, consult again.

If so do consult musculoskeletal physiotherapist and take ift and laser therapy physiotherapy treatment for 12 days of 15 minutes duration and continue hot water and cold water fomentation thrice a day for 12 days of 15 minutes duration each followed by static quadriceps exercises once pain subsides

Try few things for your back pain: - Apply Ice and Heat Heating pads and cold packs can comfort tender trunks. Most doctors recommend using ice for the first 48 hours after an injury -- particularly if there is swelling — and then switching to heat. You can use whichever you find comforting as long as your skin is protected. - Limit Bed Rest Studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active. -Keep Exercising Activity is often the best medicine for back pain. Simple exercises like walking can be very helpful. But remember to move in moderation, Stay away from strenuous activities like gardening and avoid whatever motion caused the pain in the first place. -Maintain Good Posture most people have poor posture when going about their daily activities, putting unnecessary strain on their backs. -Strengthen Your Core Most people with chronic back pain would benefit from stronger abdominal muscles. If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back. - Improve Flexibility Too much tension and tightness can cause back pain. By increasing flexibility you need to put an equal load throughout the body from the feet all the way up to the head. -Sleep the Right Way The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain. Back sleepers should put pillows under their knees. Side sleepers should place pillows between their knees to keep their spine in a neutral position. Stomach sleeping causes the neck and head to twist and can put undue stress on the back. -Use Relaxation Techniques Research shows that practices such as meditation, deep breathing and yoga, which help put the mind at rest, can do wonders for the back. -See a Specialist Developing an individualized exercise plan is essential to managing chronic back pain. Some patients need more core strengthening while others benefit mainly from stretching and improving flexibility. Please consult a Orthopedic Physiotherapist for the right exercise plan. Best wishes.

Hello, you can take homoeopathic medicine R73 (Reckeweg) (10 drops in little amount of water) twice a day for a week and revert.

Take homoeopathic medicine Rhus tox+ Actea spicata + Carcinosin 1M 4pills 4times 4days n give a gap of a week again repeat 4 days..u ll feel the difference..n try to avoid horse gram n potato foe sometime..n drink lots of water n take more of citrus fruits..Take care..

Most of elderly people suffer from such problems and I m proud of child like you who care. For sugar and bp whatever med she is taking should continue. Slowly switch to madhurakshak choorna 1 tsp with warm water 30 minutes before food. For b. P. Please take sarpagandha vati 2 tab + dhamasa choorna 1/2 tsp with water twicetwice a day. For knees please do hot fomentation over knees and then apply brihat guduchiguduchi oil + mahanarayan oil (both mixed) with gentle massage for about 10 minutes. Avoid direct ac or cooler for sometime after massage. Cont. For 15 days and report. Light diet and walk should be managed. Pathya (, i. E. Avoidables: curd, sour food)