Doctor in Extra Care Physiotherapy Center
Back Pain Treatment
Treatment of Neck Pain
Spinal Surgery Disorders
Treatment of Pain in Ribs
Treatment of Slip Disc
Treatment of Neurological Problems
Treatment of Frozen Shoulder
Treatment of Knee replacement
Treatment of Buttock Pain
Treatment of Nerve And Muscle Disorders
Treatment of Charcot-Marie-Tooth Disease
Treatment of Shoulder Injuries
Treatment of Hip Disorders
Treatment of Osteomalacia
Neuro Physiotherapy Treatment
Treatment of Knee Injury
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My experience with the clinic of Dr. Santosh Upadhayay is extreme good. My face had tienes to one side as an after effect of a surgery in which my facial nerves had been damaged. The treatment at the clinic has done a good job and face is now ve coming atraight. I am underground the treatment for last about 15 days. I hope that the continue treatment will restorent my face to the original shape. The para medical staff here is very good and very caring.
He explained my situation and the pain to reduce with just exercise and manual therapy treatment is fully satisfied
He is super friendly in terms of explaining what actually the body and doctor is great
I feel very relaxed and comfortable. Very homely atmosphere
Fully satisfied with treatment relax is my spine pain
Best physiotherapy centre in Lucknow
Very nice treat this therapy center
Excellent service from extra care
Very good behavior nice treat
Prahlad K Seth
Spinal cord is a very important part of your body as it renders support to your body. It also gives your body a good posture and thus maintaining a healthy spine is very essential. An unfit spinal cord can lead to various complicated problems.
The following are 5 must do exercises in order to maintain a healthy spine:
- Exercising your core muscles can help you to maintain a fit spine. Your core muscles refer to the muscles of your lower back and your abdominal muscles. These muscles give support to your spine. So exercising them can give you a healthy spine.
- Walking regularly can also give you a healthy spine. It is suitable for people of all age groups. Daily walking can help you to recover from various spinal illnesses as well such as spinal stenosis.
- Swimming is also a good exercise for maintaing a fit spinal cord. Swimming helps to exercise all back muscles and thus, gives you a healthy spinal cord.
- Lying down straight with your face down on an even and firm surface for about twenty minutes can help you to get a healthy spine and also a good body posture.
- Cycling can also help you achieve a healthy spine. While cycling, all your back muscles and the muscles of the lower part of your body are engaged in physical activity. If the muscles of your lower back are strong, then it can help you to keep your spine fit.
Other than these exercises, stretching your limbs and other stretching exercises are also beneficial for a healthy spine. But it is highly recommended for you to consult a doctor before doing any exercise in order to be guided in the proper manner and avoid further complications.
The knee is one of the largest and most important joints of our body. It is also susceptible to wear and tear as well as injuries. Knee pain can occur due to a variety of reasons starting from conditions like arthritis problem and osteoporosis as well as injuries that can affect the ligaments, the joint, the menisci and femur. These are the various parts of the knees, which can suffer from degeneration or even injuries. The best way to combat chronic knee pain is through rest, ice compress and with the help of pain relieving and anti-inflammatory medication.
While rest and ice compress for chronic knee pain and pain relieving and anti-inflammatory medication are the best ways to combat knee pain, orthopaedics also recommend the use of various strengthening exercises which can alleviate knee pain. Here are a few of the best ones!
- The towel hook: Lie down flat on your back and raise one leg, Hook a towel under the foot and press it against the towel as you pull both ends downwards, creating slight pressure. This can be done for a few seconds at a time. Remember to do this at least ten times for each foot and increase gradually. This exercise helps in strengthening your entire leg from the calf to the knee and even the thighs so that the pain subsides.
- Towel roll: In towel roll exercise, after pushing knee, should do dorsiflexion and hold for 20 seconds. Hamstring exercises are also given by placing roll towel under your feet, push down, dorsiflexion and hold for 20 seconds Adductor exercises are also given by placing a small ball between your legs just above the knee joint, press and hold for 20seconds.
- Swing: For this exercise, you will need to sit down on a chair. Now take one leg and swing it up until it is in line with your hip. Hold it out like this before you slowly bring it down again. Do this at least twenty to thirty times for each leg and gradually increase the frequency and the number of seconds for which you hold the knee. This will also help in pain management.
- Knee marches: You can also do knee marches by sitting down on a chair. You will need to march each knee up and down at least twenty to thirty times. You will need to do this for a few minutes every day and you can easily do it twice a day even when you are at work, sitting in front of a desk. You must ensure that your posture is straight and upright for this exercise.
In case you have a concern or query you can always consult an expert & get answers to your questions!
Got a desk job? You probably find yourself hunched over your laptop or table working long hours. To add to the misery, they don’t make the chairs to really flatter your back. This really makes you wish they provided massage chairs, but not every one of us is that fortunate!
The result? A crankier you with a sore back, who comes back home with spirits lower than the Monday blues. Even if you truly enjoy your job, it makes you think twice about going back again.
It’s probably something you take for granted, but your upper spine receives a lot of support from the muscles in your shoulder, neck, chest, and back. By strengthening those muscles through exercise, you can fend off issues of the neck and upper back pain.
It will take a regular regimen of back exercises to make your muscles stronger and better able to support your spine. You should perform these exercises in sessions of 15 to 30 minutes a day, at least two or three times each week, the experts say. Be sure to consult your doctor before undertaking such a program, however, especially if you're already suffering from upper back pain. Here is a list of extremely easy exercises that you can do right away -
- Thoracic Extension: Put your hands behind your head and stretch back, looking up at the ceiling. Do this at least 10 ten times and keep repeating this throughout the day.
- Scapular Squeeze: You can do this sitting or standing. Put your arms on either side and squeeze your shoulder blades towards each other. Do two sets of 15.
- Knee To Chest: Lie on your back with your toes pointing up, slowly bend your knees pulling your leg closer to the chest and hold it for 20 seconds. Repeat three times for each leg.
- Yoga Cat/Cow: Kneel on all fours, with the hands beneath your shoulders and knees below your hips. While exhaling, gently arch your spine. And while inhaling, tighten your core muscles and arch your back outwards like a cat. Do 2 sets of 10.
- The Door Stretch: Stand in an open doorway or wall. Put your hands slightly above your head and lean forward until you feel a stretch on your shoulders. Hold for 15-30 seconds. Repeat this 5 times.
- Thoracic Stretch: Sit with your legs stretched in front of you. Hold the middle of your thighs and lean forward with your head curling up towards your pelvic region.
- Arm Slide On The Wall: While sitting or standing, put your palms or elbows on the nearest wall and slide it up to the highest point without removing contact with the wall.
In case you have a concern or query you can always consult an expert & get answers to your questions!
About 80 percent of people all across the globe experience lower back pain at some stage in their lives. It is one of the most common reasons why people miss their work and appoint a physiotherapist. But lower back pain is an ailment that can be avoided with proper knowledge and some back exercises. In case your lower back pain is not under control and you have been neglecting it, you are susceptible to acute pain, sciatica, nerve pain and pain in other regions caused from a pinched nerve. Long-term pain in the back portion can lead to permanent ailments like degenerative disc disease or spinal stenosis.
Probable causes of lower back pain
Severe pain in the lower back region can be caused due to a herniated disc, back muscle pain, ligament strain or any other non-specific pain. An individual may also suffer from lower back pain due to systemic conditions like rheumatoid arthritis, fibromyalgia or ankylosing spondylitis. Though these causes are very common in most people suffering from lower-back pain, the diagnosis varies from person to person and to ensure the best care to alleviate the pain, you must consult a expert manual therapist.
Stages for assessing and treating lower back pain
Managing the back pain is the primary objective of physiotherapy. In reality, back pain is the final symptom that is developed and the first thing that must be addressed.
Back pain relief: The physiotherapist is going to use different types of tools and items to help the pain subside along with the inflammation. Replace it with physiotherapist follow electrotherapy, exercise therapy and advanced manual therapy approach for the treatment of lower back pain. Postural knowledge and lifestyle management also plays an important role in faster recovery from LBP.
Restoring normal strength: With the settling of pain and inflammation, you are more susceptible to injury because though your pain has subsided, your ligaments and muscles are weak. Your Physiotherapist will aim at restoring normal motion of lumbar spine, muscle endurance and strength, proprioception, balance and walking abilities.
Restoring full body function: Depending on your daily chores and activity, your physiotherapist will aim at restoring the function of your back portion to keep you safe while performing the chosen activities. For some, it may be taking a slow walk around the park while for others it may mean taking part in some sports activity.
Preventing recurrence: Your physiotherapist will rehabilitate you to prevent further occurrence of this excruciating pain by suggesting proper postures, exercise and core muscle workout.
Each of these stages are important to help you get rid of severe back pain and with daily exercise, you can regulate your body and spare yourself from recurrence of this lower back pain. In case you have a concern or query you can always consult an expert & get answers to your questions!