Dr. Krishan Mohan

 How to avoid Repetitive strain Injuries

• To avoid rsi use breakes in every 30 min
• Make sure your laptop or desktop is not more than 60cm
• Always sit straight in your chair.
• Do stretches while getting strain 
• Have more and more water 

My self Dr Krishan Mohan, Physiotherapy. And today I am gonna talk about RSI. Repetitive Strain Injury. Repetitive Strain Injury is a collected form of muscle pain, which include your muscle tendon. It's because of your repetitive moments, like static movements, prolong sitting, you are hurting your muscles. The cause of RSI is your muscles are getting pressure. While, getting a pressure, your blood circulation is getting low in that area which will be a type of pain you are getting. It’s a, how you will find it’s a repetitive strain? repetitive strain is a stage. In a beginning stage, while doing work on your workstation you will get a pain very quickly, and after your, after your workstation, work will be finished. Then you will not be getting your pain. And it disappears quickly. Then the next stage you will get your pain very quickly. Means while working, if your office timing will be around 9 to 10 am means it will start from 11 while getting pain and pain and it disappears very slowly. And in the third stage always you are getting pain and its severity to other parts.

Apka agr maan lijiye jitna time late karty h nap utna hi time k bad hi ye pain jata hai is liye agr shurwat main hi pain Kisi ko dikha lety h ap ya doctor ki salah ly lety hn to ye bht jaldi thek ho jata hai. Waisy repetitive strain injury sy bachny k liye apko kch stretches krny chahyen. Apny work ko thori dair k liye pause krna chahye. Aur wo stretches kch is tarha k hn k jaisy ap ny arms ko aisy kr lia. Forearm, shoulder, sbhi fingers k lye, jaisy ap typing krty ho arm should be straight, like this type of things you have to notice. That’s it. Aur agr apko zyada kch jan kari chahye repetitive strain injury k apka pain bht time sy hai. Ap usy thek nahi karwa pa rhy hn to 100% wo repetitive strain hi hai. Jo k ap k kam krny sy daily daily ata hai. Ap Lybrate k through mery sy contact kar skty ho ya mera clinic hai sector 49 main. Ap kabhi bhi yahan a skty hn.

The last few decades have seen obesity has grown as the new social evil.  One of the major culprits is the reduced physical activity and sedentary lifestyle that has become the norm. It is therefore not surprising that weight loss is on everybody's personal goals.  In a lot of cases, ironically, the methods and techniques have involved turning the clock back, what was being done a couple of decades ago. Let us look at using stairs for example. From an engineering point of view, elevators and escalators were a major focus area in the 1900s and 2000s.  However, now, stair designs that are easy on the body are the highlight.

Let us look at some facts related to weight loss and climbing stairs. These should provide you sufficiently good reasons to start using the stairs next time when you have a choice.

• Fact 1:  Climbing stairs help burn more calories per minute than jogging. It is declared as a 'vigorous exercise'. 
• Fact 2: Climbing a step helps you burn about 0.2 calories and going down burns 0.05, so to burn 1 calorie, all you need to do is go up 5 steps or go down 20 steps.
• Fact 3: However, though the number of calories burned is less by going downstairs, the muscles and joints used for getting down stairs are different. Using stairs to go up and down should be regularly practiced.
• Fact 4:  Climbing stairs require about 9 times more energy than sitting and about 7 times more energy than required to take the lift.  
• Fact 5: For going up or down 3 to 4 flights of stairs, taking the stairs helps save about 15 minutes of valuable time (most of it waiting for the lift to arrive).
• Fact 6: Regular use of stairs safeguards you against heart disease, diabetes, muscle weakness and stroke.
• Fact 7: Endorphins are released when you climb stairs, which also induce a feeling of well-being.
• Fact 8: Overweight people burn more calories by climbing stairs.
• Fact 9: Taking one step at a time in more beneficial than taking two at a time. Calories are burned gradually, but more efficiently.
• Fact 10: Climbing stairs is eco-friendly as well, as it reduces carbon emissions. Just another reason why you should avoid the lift! If you wish to discuss about any specific problem, you can consult a physiotherapist.

Concentrated pain in the neck can be especially tormenting. Before you look for a cure for this pain and start treating it, it is important that you try and find out the underlying cause behind it as well. Contacting a physiotherapist in time will allow you not only to avoid any and every side effect posed by neck pain, but also assist you to get good riddance from it.

Causes of Neck Pain:
There can be multiple causes of neck pain. The treatment of the same depends wholly on the factor that is causing the pain. Some of these causes of neck pain include

1. Misaligned hips,
2. Misaligned Spine,
3. Misaligned shoulders,
4. A constantly forward-tilted head,
5. Lack of movement of the head from one specific position,
6. Tensing up of the muscles in the upper back,
7. Tensing up of the muscles in the neck region, etc.
8. It is all these factors and a few more that end up resulting in stiffening of muscles in and around the neck and causing you intermediate to unbearable pain.

Side effects of neck pain:
Neck pain also has some side effects, which includes temporary loss of consciousness, nausea, vomiting, blackouts, temporarily blurred vision, headache, spondylitis, etc.

Exercises for neck pain:
Neck exercises are a predominant part of the treatment extended by every physiotherapist, to cure neck pain. Some of the most vital and effective exercises for neck pain are listed below.

1. Frog: Funny as it way sounds, the frog is one of the best exercises when it comes to treating neck pain. All you have to do is lie down on the floor with your knees apart, your feet joined, your hands laid upward on the floor at a 45-degree angle to your body and just stay there in that position for two minutes. This will force your back to arch naturally, slowly giving some relief to your neck.
2. Sitting floor: Try sitting floor for neck pain. All you have to do is sit straight with your back rested on a wall, with your legs laid straight forward. Bring together your shoulder blades and bend to help them meet your knees while curling the toes outward to optimal. Stay in this position for a good 3 minutes, without bending the legs.
3. Static wall: Lie down on the floor with your bottom against a wall and your legs up it. You can always scoot back a bit if there is the slightest of discomfort. The aim here is to help the tail bone lie comfortably on the floor. Tighten your thigh muscles but curling your toes outward and pointing your feet straight out from its previous position. Maintain this position for 3 minutes for maximum effect.
4. Static back: The static back is the most common and most helpful exercise for neck pain. All you got to do is lie down on the floor, while placing your legs on an elevated surface, such as an ottoman or a chair at a 45-degree angle to your body. Now put your arms at an angle of 45 degrees to your body as well, only sideways on your shoulder. Follow this position by lifting your palms and staying in that position for five to ten minutes.

All these exercises are aimed to positively influence one muscle or the other in and around the neck region and to help you get rid of that pain. Consult a physiotherapist first, and he/she will advise you on the best neck pain exercises.

Many people tend to gain weight and it accumulates on your hips resulting in a boarder rear. The buttocks comprise of three muscles known as gluteus minimus, gluteus medius and the gluteus maximus. Out of these, the maximum muscle is responsible for giving shape to the butt. To get an A shaped butt is the dream of many, but very few people have it. This being said, there are many workout options which can tone down the fat at the lower portion of the body and present a person with a perfect butt.

1. Squats: Squats are the most popular exercise when it comes down to trim the fat at the lower portion of the body. It reduces fat of the thighs, buttocks and lower muscles. No equipment is required to perform this exercise. Squats should be performed in 2 sets with 20 repetitions. One legged squat can be performed to get fast results.
2. Standing lunges: This is a simple exercise where the feet and the hip are kept at a wide angle with the toe pointing forward. The hand is kept on the hips and then the one step is taken forward, the knee is then slowly bent and both the legs should be kept at right angles. This position should be held for a couple of seconds only to repeat the same with the other feet. 2 sets of 20 repetitions should be performed on a daily basis. Apart from standing lunges, some other exercises that help to tone down the fat of the lower body include lateral lunges, forward lunges, multi-directional lunges etc.
3. Butt lift: This is a training that involves strength training. It helps to tone the muscles of the buttocks and the lower back. The procedure is simple. It involves lying flat down with both knees bent and both the hands by the side. Both the foot should have a distance of around 1 meter. Then the hips should be slowly raised by keeping the back straight. Breathe out while raising the hips and breath in, while lying flat again. 2 sets of 10 repetitions should be performed in each exercise session.
4. Stability Ball: This is a very effective exercise when it comes to reducing the size of the hamstring and the gluteus muscles. Apart from the, it pays rich dividends to the abdomen, lower back, and buttocks. It is a simple exercise which should be started by lying flat with an exercise ball under the heel. The hip should be slowly pulled up by bending the knees. The heel should be dug and the ball should be dragged towards the body till the knee finally bends. It should be done in 2 sets of 8-10 repetitions. If you wish to discuss about any specific problem, you can consult a physiotherapist.

Sciatica is a very common neuropathic pain that is caused by damage to the sciatic nerve, a large nerve that runs from the lower back region down the end of each leg. It is the largest single nerve in the body.
This condition affects around 4 out of 10 people at some point of their lives. The nature of the pain varies from a mild ache to a sharp stinging sensation and may cause feelings of numbness and extreme weakness.

Causes of Sciatica
The causes for the onset of Sciatica are numerous. Some of them are as follows:

• Slipped lumbar disc
• Muscle inflammation
• Internal bleeding
• Pregnancy
• Obesity
• Awkward sleeping position
• Uncomfortable footwear
• Spinal injury

How can physical therapy help?
There are many ways of treating Sciatica, such as medication, acupuncture and surgery, which can provide relief. The most common and easy treatment method however is physical therapy. A progressive and controlled exercise routine that is specifically tailored to the nature of the condition in consultation with a physical therapist acts as an effective remedy in treating the problem. It alleviates pain and also eliminates the chances of relapse.

Physical therapy exercises used to treat Sciatica are of many types. They are a combination of core strengthening, muscular stretching and aerobic conditioning routines, which aim at correcting the root of the problem.

The different types of exercises employed to treat Sciatica include the following:

1. Strengthening exercises: These aim at strengthening the spinal column and the pelvic region, which includes the hips and buttocks. They help in making the muscles and ligaments in this region more robust and allow for improved flexibility and support.Lunges and squats are some of the examples.
2. Stretching exercises: These provide pain relief through improved agility and flexibility. The most important aspect of these routines is stretching and exercising the hamstring. Hamstring, stretches, calf stretches and tricep stretches are a part of stretching exercises.
3. Aerobic conditioning: These are cardiovascular exercises of low intensity, which provide pain relief through the release of endorphins and the facilitation of fluid and nutrient exchange. Examples of these are swimming and brisk walking.