Dr. Shabnam

For leg pain, please follow the below advise: keep your leg raised while sitting or lying quadriceps strengthening exercises- quad clenches: lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, hold for 3 secs. Repeat 10 times twice a day.

Hi thanks for your query and welcome to lybrate. I am Dr. Akshay from fortis hospital, new delhi. If your symptoms are due to prolapsed disc at l5/s1 level with pain going in your legs, then it is a good treatment to reduce down the inflammation, and thus symptoms due to inflammation of the root. Do not hesitate to contact me if you need any further assistance. You can also discuss your case and treatment plans with me in a greater detail in a private consultation.

Muscle are stiff avoid long sitting, standing, and toward bending sit straight and maintain your posture. Heat fermentation and rest. If it work then ok otherwise tk physiotherapy treatment must for you.

Hi thanks for your query and welcome to lybrate. I am Dr. Akshay from fortis hospital, new delhi. It is definitely not related to your bone density, but may be related to your lifestyle, your work and maybe lack of some vitamins. My advise will be to initiate a conservative management approach initially in which you start with intensive physical therapy, adequate calcium and vitamin d supplementation, short course of anti inflammatory medication, local ice and hot packs and see how you are doing in next 10-14 days, and if you are not improving, then we will get some investigations done for you. Do not hesitate to contact me if you need any further assistance. You can also discuss your case and treatment plans with me in a greater detail in a private consultation.

Some common home care techniques for knee pain that control inflammation and help to break the inflammatory cycle are protection, rest, ice, compression, and elevation do reply back for private consultation. And detailed treatment plan.

Warm up is essential before starting any kind of physical exercise. Do not skip your warm up if you r doung so. Pain will subside as your muscles get toned with regular exercise. Drink plenty of water and keep urself hydrated. I hope these tips help.

Best remedy for back pain is doing stretching and strengthening exercises of spine, if vitamin d level and calcium level is good.

Knee advice. Avoid sitting cross legged. Avoid squatting- quadriceps exercises- lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core strengthening exercise- straight leg raised with toes turned outward, repeat 10 times, twice a day. Hams stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. Repeat 10 times, twice a day. Sports taping- stretch the tape from both ends and apply on the affected area contrast fomentation (hot and cold).

Core strengthening exercise- straight leg raised with toes turned outward, repeat 10 times, twice a day. Hams stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. Repeat 10 times, twice a day. Sports taping- stretch the tape from both ends and apply on the affected area.

Regular stretching of shoulder muscles. Warm up and cool down is a must. Hot fomentation. Neck exercises. Neck stretching. Postural correction. Shoulder shrugs. Take frequent breaks at work. Core strengthening exercises. Use cervical pillow. Use back support. Self massage the back of neck.

In this case, you should buy heel cushions (easily available in stores /online). Silicone heel cushions are small pads that slip under the heel on top of the normal insole in shoes. The main objective of the silicone seat cushion is to act as isolation pads whereby they absorb some of the shock that passes through as the foot hits the floor when activities such as running or walking are undertaken. These pads are washable and reusable that deliver long-lasting, tough and resistant material.

Sometimes constipation or indigestion also caused by back pain. Treat the indigestion properly. Apply hot water or ice fermentation 3- 4 times a day. Avoid long time standing. Drink lot of plain water. Consume high fibre food. Avoid spicy food. Avoid Forward bending.

Pain Between Shoulder Blades:

Pain between shoulder blades can produce that nagging type of pain that is difficult to reach. Most often it is related to muscle problems, however, a herniated disc or pinched nerve in the neck can cause pain in this area, along with neck joint irritation. These causes usually respond to neck and/or shoulder movements. Pain between the shoulders can also be referred by the heart, stomach and gallbladder or, if you have osteoporosis, a possible compression fracture.

If there has been a past injury to the area or from years of poor posture, a degenerative condition like arthritis can develop in the area between the shoulders causing upper back pain.

Muscle Pain Between Shoulders:

While there are many muscles that can cause pain between the shoulder blades, the major muscles often involved are the trapezius and the rhomboid. The trapezius is a large muscle, while the rhomboid is a smaller muscle that runs between the spine and the shoulder blades.

With typical poor postural habits, the head is forward and the back becomes rounded. As the upper back becomes rounded, the rhomboid muscles stretch out. This is typically seen with a slumped posture when sitting at a computer or desk. The muscles become overstretched and weak, placing abnormal stress on the spinal bones, altered motion and, over time, can develop scar tissues from small tears which develop.

Treatment of the muscles with moist heat therapy and massage techniques can help. A particular technique called ischemic compression can be used for tender areas often called trigger points, seen in the picture with the “X”. This technique uses a tennis ball or special neck muscle release tool. Place the ball or release tool on the floor and lay on your back with the ball or tool between the shoulder blades. You can control the pressure and when you find a tender area, hold it until the pain gradually fades – about 20 to 30 seconds, although it may take a minute.

For those with chronic problems that need more than compression due to excessive scar tissue, the help of a professional Physiotherapist should help. Considerable involvement of the trapezius can cause what is often termed trapezius myalgia and the are exercises for the trapezius muscle that have proven beneficial. Since arthritic changes and joint problems may occur, this is a common area for careful spinal adjustments.

Upper back pain pillow:

The use of lumbar support pillows, which help maintain the normal curve of the lower back when sitting, can help to correct rounded shoulder posture, especially when driving a car or working at a desk. The back of the chair should not be pushed forward and should have a slight backward angle. These tips for the best posture when sitting at a computer can be helpful.

For those who sit for long periods and get so involved in work that they forget to take breaks and change postures, a timer set for 20 to 30 minutes can be placed in a location that you must get up to turn it off and reset it can be a great solution.

For some, the use of a posture support brace can assist the muscles of the upper back and spine to assume the correct posture. A universal support will allow gradual adjustments as your posture improves, so it will be a temporary aid.

When using armrests on a chair, having them too low can stress the trapezius muscle, too high can cause tension of the neck and shoulder muscles, so try to sit close to your desk with the armrests at desk level.

Often, with rounded shoulder posture, the chest muscles (pectorals) can become tight and the in the door stretch can help with tight pectoral muscles and overstretched trapezius and rhomboid muscles.

Stretch for pain between shoulder blades:

Use of door frames or resistance bands is of great use.


Sleeping with pain between shoulder blades:

For those who like to sleep on their side and have difficulty finding a comfortable position due to pain between shoulder blades, a pillow can be placed under the affected arm to prevent it from rotating forward and stretching the trapezius and rhomboid muscles. There are body pillows that can help keep the back from twisting the lower part of the trapezius and can also fit under the arm at the same time. A compact body pillow can achieve this without being to heavy or bulky. A neck pillow designed for side sleeping can add the final touch to a comfortable night’s sleep that reduces pain between shoulder blades.


Disc & Joint Causes Of Pain Between Shoulder Blades


A facet joint problem involving the small joints in the back of the neck may cause pain between shoulder blades. The lower facet joints can radiate pain to this area. This can often be as a result of a whiplash type injury or in those who spend long periods working overhead or looking up. So, this pain might be felt more when tilting the head backward. For those who work in this position, a support for the back of the head can help.

The lower discs in the neck can become herniated, torn or degenerative changes can occur which place pressure on the nerves and this may also cause pain between shoulder blades. C7 or C8 nerve pain can radiate between the shoulder blades. Typically, there will be other symptoms like pain or tingling/numbness into the arm or hand, but sometimes neck pain and pain between shoulder blades are the only sign.

Difficult cases involving pain between shoulder blades may require medications and perhaps an orthopedic consultation, however, some home treatments using moist heat, posture changes and traction units may help.

Since these various conditions may occur together, a more comprehensive approach may be required to treat pain between shoulder blades not responding to basic postural modification and conservative therapies.

For any further assistance book an appointment with us.9820011774

There are many reasons of pain in soles of foot and in your case it seems like either it is due to overweight or VITAMIN-D deficiency.So I will advise you toirst undergo bloodtest for VITAMIN-D and then consult me.

Great diet is the best medicine! thanks for you only demanded frankly! I really salute for your courage, 1) apply coco oil/sesamum on the both knee joints before bed alternate day, 2) apply coco oil/almond oil on your centre part of palm, feet, umbilicus n talu 3) add methi dana couple of pinches to your every dal. 4) flower of hadga, leaves of drum stick n guduchi/amruta to added to your diet 5) early morn have ghee shallow fried dink with dried dates about 5-7gms for 7 days n with gap of 7 days 6) apply castor oil to leaf of castor on upper part or on knee joint by warming it 7) time bet'n dinner n retiring on bed should be 3-4 hrs 8) can have power nap in the noon before lunch sos share your x rays and current status of sugar, lipids, bp.

dear friend please increase your diet. you need some extra nutrition to solve this. take 500 ml milk daily along with your daily diet.

Calcium supplements and do strength exercise like quadriceps exercise heat fermentation twice a day and avoid long standing.

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 consultant orthopaedics fortis hospital, new delhi

Hi I can understand your problem 1) avoid activities that make your symptoms worse 2) apply ice packs 3) start physiotherapy treatment as electrotherapy will reduce pain inflammation 4) exercise and mannual therapy will help in painfree movement. In next consultation describe your problem in detail and do share related reports and prescription if you have. Best wishes.