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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
Hello sir my self syed I have headache and back pain problem can you please say what can I do sir or mam.
Hello, I am 34 female. I had ASD device closure 9 years back, last month I had an attack of tachycardia for 30 mnts. Next day I had done my ECHO, ecg Blood tests (lipid profile), all seem to be normal cardiologist suggested me to take met xl 12.5 mg twice and he said he will do holter in next month. I also suffer from palpitations almost regularly I take medicine for hypothyroid. I am very scared particularly of heart attack & I have very frequent episodes of general discomforts. Abdominal disturbances problem is, even with any slight discomfort in my chest, arm or any where, I got very scared, particularly of heart attack & I have very frequent episodes of general discomforts. Abdominal disturbances also occur with other discomforts (like dull ,sometimes sharp but point specific pain in chest for 5-6 secs, point specific pain in left arm). Can these pain & discomfort be heart related? Now I have a feeling that my doctors are not taking my concern seriously. My life is getting miserable.
Core strengthening is more than just achieving six-pack abs. Developing strong abdominal muscles may actually help prevent back pain by making you less prone to back injuries and teaching you proper spinal alignment.
Many people have back pain—whether it's upper back pain or low back pain—and this may be partly caused by weak abdominal muscles. Since your abs are the front anchor of your spine, if they are weak, then the other structures supporting your spine (your back muscles, for example) will have to work harder. By developing stronger core muscles, you'll be less likely to injure or strain your back muscles.
Preventing back pain caused by muscle strain can be pretty simple—if you know how to avoid it in the first place. Other than maintaining good posture and developing core strength, there are a few key techniques that may help you steer clear of back pain:
• Stretch regularly: Since many of us spend most days sitting at a desk, stretching for a few minutes a day may be very beneficial.
• Lose weight if necessary: Being overweight puts extra strain on your back.
• Be sure to get enough sleep: Aim for 8 or more hours of sleep every night. As with your mind, your spine needs rest, too. It supports the weight of your back, so make sleep a priority.
• Incorporate proper techniques when lifting something: Use the strength of your legs instead of your back to lift.
The Significance of Core Strength
If you think about it, your core is in the center of your body. It needs to be strong to support the weight of your entire body, including your back and neck. Adding core strengthening to your exercise routine can help protect your back and neck. By boosting your core strength, you'll also be less likely to rely on other back pain treatments, such as medications.
It's important to incorporate exercises that work all of your abdominal muscles equally. Core exercises should involve the major muscles in your abdomen, including your internal and external obliques and the transverse abdominals.
Core Strengthening Exercises for Back Pain
Below are some examples of common abdominal exercises that can help you develop strong abs and prevent back pain.
These exercises and the number of repetitions are just suggestions. Talk to your doctor before incorporating these exercises into your exercise routine, and remember to listen to your body. If something doesn't feel right, stop immediately.
• Lie down on your stomach with your body in a straight line. Your elbows should be at a 90-degree angle and close to the sides of your body. Rest your forearms on the floor and interlace your fingers.
• Gently push your body up using your forearms. Don't' let your back drop: Keep your body in a straight line.
• Engage your core muscles during the entire movement.
• Hold this position for 30 seconds, release, and repeat 3 times. Do this move once a day.
• Lie on your back with your knees bent and your feet flat on the floor, about hip-distance apart.
• Interlace your fingers and place both of your hands behind your head with your elbows wide. Inhale and then as you exhale, use the strength of your abdominal muscles—not your neck muscles—to slowly raise your head, neck, and upper back off the floor.
• Inhale as you slowly lower your upper body to the floor, and repeat.
• Do 3 sets of 10 abdominal crunches every day.
• abdominal crunches.
• Lie down on your stomach so that your body is in a straight line.
• Place your hands on the floor so that they're a little higher than your shoulders. The position of your hands should also be wider than your shoulders. At the same time, lift your body so that you're balancing on your hand and toes.
• Keeping a straight back, lower your body to the floor by slowly bending your elbows until they're at 90 degrees. Push back up using the strength of your arms, upper back, and chest muscles, and repeat.
• Do 3 sets of 10 push-ups every day. As your body becomes stronger, you can do more repetitions.
By doing these and other core exercises every day, you'll notice that your core strength leads to overall body strength.
In addition, there are certain types of exercise that can help you develop core strength, such as yoga and Pilates.
It's also a good idea to work with a physical therapist. He or she can develop a specific exercise plan that involves core strengthening exercises and flexibility exercises to keep your spine healthy and help you maintain good posture.
Have a conversation with your doctor as well. Your doctor will let you know if there are any exercises you should avoid or that may increase your back pain. As with any exercise, if you experience increased pain while doing core strengthening exercises, stop and call your doctor or physical therapist immediately.
I Half Kneeling Dowel Twist
Torso rotation is essential for sports such as tennis and golf and every day activities such as driving. These movements isolate the torso from the lower body and improve both internal and external rotation in the upper body.
1.Kneeling on the floor with your right foot in front and your left knee on the floor slightly behind,place the dowel across your upper back with one hand on each end. Your core should be tight and shoulders pulled back .
2.Rotate your torso outward over your left knee, keeping the dowel flat across your back.Turn as far as is comfortable until you feel the stretch along your right side. Hold for 10 seconds.
3.To complete the exercise, rotate to the right as far as is comfortable and hold for 10 seconds.
TIP: Maintain straight spinal alignment with your abs tight and shoulders back to get the best benefits from this stretch.
II Back Extension on Stability Ball
Whether you sit or stand for long periods of time, a stationary position places a lot of pressure on the spinal column. This explains the discomfort felt after sitting at a desk all day, driving a long distance. This stretch expands and decompresses the spine.
1.Begin by lying with your middle to upper back on the stability ball. With your knees bent, plant your feet flat on the floor. Extend your arms above your chest, with hands together and fingers pointed upward.
2.Complete the stretch by reaching your arms overhead. Allow your neck and back to relax. Keeping your arms straight and hands together, gently exhale and inhale as you feel the stretch in the upper back.
CHALLENGING: This stretch can be made more strenuous by calling on the core muscles and extending the legs instead of bending the knees.