Pain In Lower Abdomen When Walking And Sitting

Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. 1.Lie on your back with your legs extended and your feet flexed upward. 2.Bend your right leg and clasp your hands around the knee. 3.Gently pull your right leg ac 4.Ross your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 5.Push your knee so your leg returns to its starting position. 6.Repeat for a total of 3 reps, and then switch legs. 5.sitting spinal stretch sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve. 1.Sit on the ground with your legs extended straight out with your feet flexed upward. 2.Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. 3.Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 4.Hold for 30 seconds and repeat three times, then switch sides. 6. Standing hamstring stretch this stretch can help ease pain and tightness in the hamstring caused by sciatica. 1.Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. 2.Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. 3.Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. 4.Hold for at least 30 seconds, and then repeat on the other sideif you have low back pain and sciatica you can undergo intermittent pelvic traction where in your half of your body weight will be added in the electronic traction so that that would help you to reduce the pain, along with interferential therapy stimulations which would help you to get relieved from the radiating pain. Apply ice for the pain to get subsided immediately. If you cannot go immediately for the physiotherapy treatment. Ice can be kept in the low back where you have back pain. It is suggestible to wear lumbo sacral belt which would help you to build the abdominal muscle tone which itself would make you feel better. You can also wear mcr chappals which would help you to have less weight falling in the painful back. U have to take vitamin d rich foods. Likemilk,cheese, yogurt,brocoli, spinach.u need calcium consumption for increase the bone density. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Pain in the back might be the reason to have pain in one particular leg if you have leg pain please check your body weight and your hemoglobin levels, as anemia always leads to the symptoms of being tired and also having leg pain though there may not be any pathological reasons for back pain. My suggestion would be to wear mcr chappals which will help you to prevent the weight falling on the if you have back pain while walking and standing first of all check your weight and your hemoglobin levels, as anemia always leads to the symptoms of being tired and also having back pain though there may not be any pathological reasons for back pain. My suggestion would be to wear mcr chappals which will help you to prevent the weight falling on the back. And also should check whether you have flat foot on the particular foot. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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If you are suffering from burning pain or tingling sensation in hands or feet; sharp shooting pain in legs; numbness in hands or feet, then you might be suffering from neuropathic pain. What is a neuropathic pain? Neuropathic pain is a special type of pain which occurs when there is damage to nerve fibres, which produces tingling or burning type of pain. It is of two types: 1. Peripheral neuropathic pain: it occurs when there is an injury to peripheral nerve fibres (a-delta or c-fibers) which carries pain sensation to the brain (thalamus) for interpretation. 2. Central neuropathic pain: it occurs due to sensitization of central pain interpreting mechanisms (thalamus) to falsely feel pain when peripheral nerve fibres are no longer sending pain impulses to them. Worldwide-estimates of the prevalence of neuropathic pain is 7% i.e. 7 persons out of 100 people are suffering from different types of neuropathic pain. Symptoms: •tingling sensation or feeling of ants crawling under skin •burning sensation •sharp shooting pain or electric current-like sensation •stabbing pain •dull pain with numbness or heaviness reasons for neuropathic pain: •diabetes mellitus: most common cause worldwide due to uncontrolled blood sugar levels, causing damage to nerve fibres. •alcohol consumption/cigarette smoking: damage to nerve fibres or damage to blood vessels supplying nerve fibres. Burning pain in feet •neck pain/low back pain/glutei pain •vit. B12 deficiency •chemotherapy for cancer patients •post-herpes virus infection •post-spine surgery •post-amputation •diseases like spinal cord injury, multiple sclerosis, hiv, lead toxicity, etc. Special neuropathies: 1. Carpal tunnel syndrome: tingling, burning sensation in hand which occurs due to compression of median nerve in the wrist area. It occurs in women especially due to pregnancy, hypothyroidism, diabetes, etc. And in men due to improper position of the wrist during working on computers. 2. Cervical radiculopathy: pain in neck and shoulder region (which increases with neck movements), along with sharpshooting pain radiating from neck to hand occurs in cases of cervical radiculopathy. This is due to compression of the cervical nerve root by disc prolapse, facet subluxation, muscle spasm, trauma, etc. 3. Lumbar radiculopathy: pain in lower back or glutei region with sharp shooting pain radiating from hip to leg/foot region, occurs in cases of lumbar radiculopathy or sciatica. This is due to compression of lumbar nerve root or sciatic nerve by disc prolapse, facet joint, trauma, hypertrophied ligamentumflavum, piriformis syndrome, etc. 4. Meralgiaparesthetica: tingling or burning sensation in front of the thigh, occurs due to compression of lateral cutaneous nerve of thigh, near waist region. Usual causes are tight or constrictive clothing at waist region, prolonged sitting, protuberant abdomen, etc. Prevention of neuropathy: 1. Avoid alcohol consumption and cigarette smoking. 2. Maintain ideal body weight/bmi (body mass index) 3. Lifestyle changes: daily exercises (>30 minutes per day) or brisk walking or swimming; avoid prolonged sitting or standing (>30 minutes). 4. Food/diet should have following components: •green vegetables e.g. Spinach, fenugreek leaves (methi), radish, etc •coloured vegetables e.g. Tomato, carrot, capsicum (green/red), ladies-finger (bhindi) •milk products e.g. Milk, buttermilk, curd, cheese (paneer) •protein-rich foods e.g. Fish, egg, chicken, pulses (daal) •fibre-rich foods e.g. Bran, oats, brown-rice •fruits e.g. Apple, orange, guava, papaya, pomegranate, berries 5. Blood sugar control (in diabetics) 6. Care of feet: •regular inspection of feet (with mirror) •comfortable, well-fitted shoes •regular consultation with a podiatrist •treatment of wounds, foot deformities 7. Adequate sleep 8. Warm water bath (increases blood flow to the affected area) treatment: •consult pain medicine specialist. •neuropathic painkillers e.g. Amitriptyline, pregabalin, gabapentin, capsaicin, duloxetine, etc. •vit. B12 supplements, anti-oxidants, multi-vitamins. •transcutaneous electrical nerve stimulation (tens) •acupuncture •relaxation and yoga •neural prolotherapy. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Back pain exercises; kindly do these exercises. Back pain is described as acute or chronic based on how long you’ve had it. Acute pain lasts days to weeks, subacute pain lasts six weeks to three months, and chronic pain lasts longer than three months. Things that make it better or worse back pain may get worse with movement or if you sit or stand for a long time. It may get better if you switch positions or walk around. Other symptoms you may experience with back pain include: •the painful spot looking swollen and feeling tender to the touch •a muscle spasm in the painful area •numbness or weakness in one or both of your legs (if the pain is due to a nerve issue) if you find you have back pain and can’t hold your urine or bowel movements, something is pressing on your spinal nerves, and you should be evaluated immediately. This condition, called cauda equina syndrome, can cause severe long-term damage to your spinal nerves if not treated right away. 6 imbalances that cause pain—and how to fix them "pain is a medical condition and a medical issue, says brett jones, owner of applied strength in pittsburgh who is certified for the functional movement screen, a system of tests and cor rective exercise strategies. "it's a warning sign. The pain is there to tell you something's wrong. And that warning sign could be more serious than "you're going too hard. Jones and the other coaches consulted for this piece all had a horror story to tell-when pain in a client meant a more serious condition such as a nerve issue, thyroid issue, or even cancer. The point: if you experience regular pain while exercising-or when you're not-go to the doctor. If you've been cleared by a doc and you're still feeling discomfort, try these simple tests to see what's truly causing the pain-it could be related to an imbalance in a completely different part of your body. The good news: with these drills, stretches, and corrective exercises, you may be able to fix them-no doctors necessary. 1. Standing extension how it helps – this standing extension helps reverse what you do on a daily basis (hunching)… since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position. How to do it – begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling. – start with 10 repetitions and do 2-3 sets. – this one is particularly great to do when you need a break from sitting at your desk. ** this should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead. 2. Half cobra pose (prone lumbar extension) how it helps – the half cobra stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back – which will in turn alleviate the pain. How to do it – begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. – hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). – gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there’s any pain, try a different exercise instead. 3. Full cobra pose (advanced extension) how it helps – this stretch is based on the same principle as the half cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms. How to do it – once you’ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed. – hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch. – eventually try to hold this pose for longer if it feels good (20-30 seconds). ** if you feel pain during this exercise, it is not a good one for you. In that case, stop and try some of the other exercises instead. 4. Cat-cow how it helps – this is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery. How to do it – begin this stretch on your hands and knees. Inhale and let your stomach “drop” towards the floor as you look up towards the ceiling. – follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet. – aim for 10 repetitions of this stretch and do 2-3 sets. How it helps – this exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs. How to do it: – begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips. – raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso. – hold this position for 2-3 seconds before slowly returning to the starting position. – repeat with your right arm and left leg. – alternate sides for 10 repetitions and do 2-3 sets. ** ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck. 5.plank: how it helps – just like the bird dog, this “core” exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles). How to do it – begin lying on your stomach with your forearms against the mat. – engage your core and lift your body so that you are resting on your forearms and toes. – start with 10 second holds and work up to 30 second holds, do 2-3 sets. ** ensure to keep your back straight throughout the entire exercise – spine in neutral position. Thoracic expansion if you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch. Hold either position for 10 seconds. 1. Plank the world record for the longest plank is 8 hours. Luckily, you don’t need to hold it that long for the exercise to have an effect! in fact. You can hold it for 10-15 seconds. • the plank is similar to a push-up position, but instead of resting on your hands, you rest on your elbows and bring them directly underneath your chest. • after kneeling, lean forward and place your elbows on the ground directly below your shoulders. • lift your knees off of the floor and push your feet back. Ensure your back is straight and keep your neck aligned with the rest of your spine. • hold the position and tighten your core muscles for the desired time. 2. Side plank just like the original plank, but only balancing on one side. • lie on the floor on your side, facing sideways with your feet together. • lift up your body until you are supporting yourself with your elbow, directly below your shoulder. • raise your hips until your body is in a straight line and tighten your core muscles; your body should create a slant from your shoulders to your feet. • hold this position without dropping your hips. • repeat on the opposite side. 3. Pelvic tilt with exercise ball sit on a ball that allows your legs to be at a 90-degree angle with your feet flat on the floor. • keep your shoulders back and spine straight. • tilt your hips forward and flex your abdominals tight. • tilt your hips backward as you stick your tailbone out. • move back and forth slowly, keeping your shoulders back. • repeat 10 times for 3 sets. 4. Superman lie on your stomach, face down, with your arms out in front of you. • lift arms, legs, and chest off the floor simultaneously while keeping your hips grounded. • hold for a minimum of two seconds. • lower back down slowly. • repeat 10 times for 3 sets. 6. Crunches lie flat on your back, placing your feet flat on the floor with your legs bent. • fold your arms across your chest and lift your torso up until your head, neck, and torso are off the ground. • hold for a moment before lowering back down. • repeat. 6. Quadruped arm opposite leg raises • kneel on the floor, lean forward, and place your hands palm-down on the floor. • make sure your back is straight, your knees are below your hips, and that your palms are directly below your shoulders. • raise one arm as you raise the opposite leg until both are aligned straight out from your body, parallel to your spine. 

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Dr. Karuna ChawlaBHMSHomeopathy Doctor

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Back pain can have causes that aren't due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, sleeping in an uncomfortable position or wearing a poorly fitting backpack. Doing exercises to strengthen the lower back can help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles. Exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process. Below are exercises that strengthen the lower back and help manage lower back pain: 1. Bridges—lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart. Press the feet into the floor, keeping the arms by the sides. Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees. Squeeze the buttocks with the shoulders remaining on the floor. Lower the buttocks to the ground and rest for a few seconds.Repeat 15 times and then rest for 1 minute.Do 3 sets of 15 repetitions.2. Knee-to-chest stretches— lie on the back on the floor. Bend the knees, keeping both feet flat on the floor. Use both hands to pull one knee in toward the chest. Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor. Return to the starting position.Repeat with the opposite leg.Repeat with each leg 2–3 times twice a day. 3. Lower back rotational stretches—lie back on the floor with bent knees and feet flat on the ground. Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side. Hold the position for 5–10 seconds. Return to the starting position. Gently roll the bent knees over to the opposite side, hold, and then return to the starting position. Repeat 2–3 times on each side twice a day. 4. Draw-in maneuvers— lie back on the floor with knees bent and feet flat, keeping the arms by the sides. Breathe in deeply. While breathing out, pull the bellybutton toward the spine, tightening the abdominal muscles and keeping the hips still. Hold the position for 5 seconds. Repeat 5 times. 5. Pelvic tilts— lie back on the floor with knees bent and feet flat, keeping the arms by the sides. Gently arch the lower back and push the stomach out. Hold for 5 seconds, then relax. Flatten the back and pull the bellybutton in toward the floor. Hold for 5 seconds, then relax. Increase the number of repetitions daily, building up to 30. 6. Lying lateral leg lifts— lie on one side with the legs together. Keep the lower leg slightly bent. Draw the bellybutton into the spine to engage the core muscles. Raise the top leg about 18 inches, keeping it straight and extended. Hold the position for 2 seconds. Repeat 10 times. Turn onto the other side of the body and repeat, lifting the other leg. Perform 3 sets on each side. 7. Cat stretches— get onto the hands and knees with the knees hip-width apart. Arch the back, pulling the bellybutton up toward the spine. Slowly relax the muscles and allow the abdomen to sag toward the floor. Return to the starting position. Repeat 3–5 times twice a day. 8. Supermans— lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground. Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor. Try to pull in the bellybutton, lifting it off the floor to engage the core muscles. Keep the head straight and look at the floor to avoid neck injury. Stretch the hands and feet outward as far as possible. Hold the position for 2 seconds. Return to the starting position. Repeat 10 times. For this homeopathic treatment is very effective consult online with details. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Burning pain or tingling sensation in hands or feet if you are suffering from burning pain or tingling sensation in hands or feet; sharp shooting pain in legs; numbness in hands or feet, then you might be suffering from neuropathic pain what is a neuropathic pain? Neuropathic pain is a special type of pain which occurs when there is damage to nerve fibres, which produces tingling or burning type of pain. It is of two types: 1. Peripheral neuropathic pain: it occurs when there is an injury to peripheral nerve fibres (a-delta or c-fibers) which carries pain sensation to the brain (thalamus) for interpretation. 2. Central neuropathic pain: it occurs due to sensitization of central pain interpreting mechanisms (thalamus) to falsely feel pain when peripheral nerve fibres are no longer sending pain impulses to them. Worldwide-estimates of the prevalence of neuropathic pain is 7% i.e. 7 persons out of 100 people are suffering from different types of neuropathic pain. Symptoms: •tingling sensation or feeling of ants crawling under skin •burning sensation •sharp shooting pain or electric current-like sensation •stabbing pain •dull pain with numbness or heaviness reasons for neuropathic pain: •diabetes mellitus: most common cause worldwide due to uncontrolled blood sugar levels, causing damage to nerve fibres. •alcohol consumption/cigarette smoking: damage to nerve fibres or damage to blood vessels supplying nerve fibres. Burning pain in feet •neck pain/low back pain/glutei pain •vit. B12 deficiency •chemotherapy for cancer patients •post-herpes virus infection •post-spine surgery •post-amputation •diseases like spinal cord injury, multiple sclerosis, hiv, lead toxicity, etc. Special neuropathies: 1. Carpal tunnel syndrome: tingling, burning sensation in hand which occurs due to compression of median nerve in the wrist area. It occurs in women especially due to pregnancy, hypothyroidism, diabetes, etc. And in men due to improper position of the wrist during working on computers. 2. Cervical radiculopathy: pain in neck and shoulder region (which increases with neck movements), along with sharpshooting pain radiating from neck to hand occurs in cases of cervical radiculopathy. This is due to compression of the cervical nerve root by disc prolapse, facet subluxation, muscle spasm, trauma, etc. 3. Lumbar radiculopathy: pain in lower back or glutei region with sharp shooting pain radiating from hip to leg/foot region, occurs in cases of lumbar radiculopathy or sciatica. This is due to compression of lumbar nerve root or sciatic nerve by disc prolapse, facet joint, trauma, hypertrophied ligamentumflavum, piriformis syndrome, etc. 4. Meralgiaparesthetica: tingling or burning sensation in front of the thigh, occurs due to compression of lateral cutaneous nerve of thigh, near waist region. Usual causes are tight or constrictive clothing at waist region, prolonged sitting, protuberant abdomen, etc. Prevention of neuropathy: 1. Avoid alcohol consumption and cigarette smoking. 2. Maintain ideal body weight/bmi (body mass index) 3. Lifestyle changes: daily exercises (>30 minutes per day) or brisk walking or swimming; avoid prolonged sitting or standing (>30 minutes). 4. Food/diet should have following components: •green vegetables e.g. Spinach, fenugreek leaves (methi), radish, etc •coloured vegetables e.g. Tomato, carrot, capsicum (green/red), ladies-finger (bhindi) •milk products e.g. Milk, buttermilk, curd, cheese (paneer) •protein-rich foods e.g. Fish, egg, chicken, pulses (daal) •fibre-rich foods e.g. Bran, oats, brown-rice •fruits e.g. Apple, orange, guava, papaya, pomegranate, berries 5. Blood sugar control (in diabetics) 6. Care of feet: •regular inspection of feet (with mirror) •comfortable, well-fitted shoes •regular consultation with a podiatrist •treatment of wounds, foot deformities 7. Adequate sleep 8. Warm water bath (increases blood flow to the affected area) treatment: •consult pain medicine specialist. •neuropathic painkillers e.g. Amitriptyline, pregabalin, gabapentin, capsaicin, duloxetine, etc. •vit. B12 supplements, anti-oxidants, multi-vitamins. •transcutaneous electrical nerve stimulation (tens) •acupuncture •relaxation and yoga •neural prolotherapy. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Burning pain or tingling sensation in hands or feet if you are suffering from burning pain or tingling sensation in hands or feet; sharp shooting pain in legs; numbness in hands or feet, then you might be suffering from neuropathic pain what is a neuropathic pain? Neuropathic pain is a special type of pain which occurs when there is damage to nerve fibres, which produces tingling or burning type of pain. It is of two types: 1. Peripheral neuropathic pain: it occurs when there is an injury to peripheral nerve fibres (a-delta or c-fibers) which carries pain sensation to the brain (thalamus) for interpretation. 2. Central neuropathic pain: it occurs due to sensitization of central pain interpreting mechanisms (thalamus) to falsely feel pain when peripheral nerve fibres are no longer sending pain impulses to them. Worldwide-estimates of the prevalence of neuropathic pain is 7% i.e. 7 persons out of 100 people are suffering from different types of neuropathic pain. Symptoms: •tingling sensation or feeling of ants crawling under skin •burning sensation •sharp shooting pain or electric current-like sensation •stabbing pain •dull pain with numbness or heaviness reasons for neuropathic pain: •diabetes mellitus: most common cause worldwide due to uncontrolled blood sugar levels, causing damage to nerve fibres. •alcohol consumption/cigarette smoking: damage to nerve fibres or damage to blood vessels supplying nerve fibres. Burning pain in feet •neck pain/low back pain/glutei pain •vit. B12 deficiency •chemotherapy for cancer patients •post-herpes virus infection •post-spine surgery •post-amputation •diseases like spinal cord injury, multiple sclerosis, hiv, lead toxicity, etc. Special neuropathies: 1. Carpal tunnel syndrome: tingling, burning sensation in hand which occurs due to compression of median nerve in the wrist area. It occurs in women especially due to pregnancy, hypothyroidism, diabetes, etc. And in men due to improper position of the wrist during working on computers. 2. Cervical radiculopathy: pain in neck and shoulder region (which increases with neck movements), along with sharpshooting pain radiating from neck to hand occurs in cases of cervical radiculopathy. This is due to compression of the cervical nerve root by disc prolapse, facet subluxation, muscle spasm, trauma, etc. 3. Lumbar radiculopathy: pain in lower back or glutei region with sharp shooting pain radiating from hip to leg/foot region, occurs in cases of lumbar radiculopathy or sciatica. This is due to compression of lumbar nerve root or sciatic nerve by disc prolapse, facet joint, trauma, hypertrophied ligamentumflavum, piriformis syndrome, etc. 4. Meralgiaparesthetica: tingling or burning sensation in front of the thigh, occurs due to compression of lateral cutaneous nerve of thigh, near waist region. Usual causes are tight or constrictive clothing at waist region, prolonged sitting, protuberant abdomen, etc. Prevention of neuropathy: 1. Avoid alcohol consumption and cigarette smoking. 2. Maintain ideal body weight/bmi (body mass index) 3. Lifestyle changes: daily exercises (>30 minutes per day) or brisk walking or swimming; avoid prolonged sitting or standing (>30 minutes). 4. Food/diet should have following components: •green vegetables e.g. Spinach, fenugreek leaves (methi), radish, etc •coloured vegetables e.g. Tomato, carrot, capsicum (green/red), ladies-finger (bhindi) •milk products e.g. Milk, buttermilk, curd, cheese (paneer) •protein-rich foods e.g. Fish, egg, chicken, pulses (daal) •fibre-rich foods e.g. Bran, oats, brown-rice •fruits e.g. Apple, orange, guava, papaya, pomegranate, berries 5. Blood sugar control (in diabetics) 6. Care of feet: •regular inspection of feet (with mirror) •comfortable, well-fitted shoes •regular consultation with a podiatrist •treatment of wounds, foot deformities 7. Adequate sleep 8. Warm water bath (increases blood flow to the affected area) treatment: •consult pain medicine specialist. •neuropathic painkillers e.g. Amitriptyline, pregabalin, gabapentin, capsaicin, duloxetine, etc. •vit. B12 supplements, anti-oxidants, multi-vitamins. •transcutaneous electrical nerve stimulation (tens) •acupuncture •relaxation and yoga •neural prolotherapy. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Compression wearing compression stockings is vital for preventing and treating varicose veins. They steadily squeeze your legs to help improve your circulation. They may also help to relieve pain, discomfort or swelling in your legs. Walking just walk more. It’s a great way to encourage blood circulation in your legs. Pedaling lie flat on your back. Place your hands out to your sides. If you prefer you can place them beneath your buttocks to prevent strain to the lower back. Lift your legs off the floor, and pedal them as if you were pedaling a bicycle. The more you elevate your legs, the more you will increase blood circulation. Leg lifts lie on your back with your hands beneath your buttocks. Keep your buttocks pressed down, and your lower back against the floor. Lift one leg at a time and hold in an elevated pose perpendicular to the floor until you feel the blood begin to flow back up from your feet, calves, and thighs. Repeat with your other leg. Alternately, you can raise both legs and rotate your ankles to further improve leg circulation. Knee bends with ankle flexion lie again on the floor on your back. Slowly pull one knee into your chest, holding onto your leg behind your knee (holding on top of the kneecap puts undue pressure on this delicate joint). Now, point and flex your foot several times. Do this slowly and forcefully – don’t let your foot flap around loosely, but rather tighten the muscles of the calves and the tendons around your ankle. Repeat with the opposite leg. The same measures to treat the discomfort from varicose veins can help prevent them: •watching your weight; •a high-fiber, low-salt diet; •avoiding high heels and tight hosiery; •elevating your legs; •avoid crossing your legs; •changing your sitting or standing position regularly. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. 1.Lie on your back with your legs extended and your feet flexed upward. 2.Bend your right leg and clasp your hands around the knee. 3.Gently pull your right leg ac 4.5.6.7.Ross your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 8.Push your knee so your leg returns to its starting position. 9.Repeat for a total of 3 reps, and then switch legs. 5.sitting spinal stretch sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve. 1.Sit on the ground with your legs extended straight out with your feet flexed upward. 2.Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. 3.Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 4.Hold for 30 seconds and repeat three times, then switch sides. 6. Standing hamstring stretch this stretch can help ease pain and tightness in the hamstring caused by sciatica. 1.Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. 2.Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. 3.Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. 4.Hold for at least 30 seconds, and then repeat on the other sideif you have low back pain and sciatica you can undergo intermittent pelvic traction where in your half of your body weight will be added in the electronic traction so that that would help you to reduce the pain, along with interferential therapy stimulations which would help you to get relieved from the radiating pain. Apply ice for the pain to get subsided immediately. If you cannot go immediately for the physiotherapy treatment. Ice can be kept in the low back where you have back pain. It is suggestible to wear lumbo sacral belt which would help you to build the abdominal muscle tone which itself would make you feel better. You can also wear mcr chappals which would help you to have less weight falling in the painful back. U have to take vitamin d rich foods. Likemilk,cheese, yogurt,brocoli, spinach.u need calcium consumption for increase the bone density. Lackof bone and bones crush inside the body this might be due to low calcium or vitamin d which has more impact on the bone density and also it makes one to feel that there is lack of bone strength or in a way the bones are brittle and almost breaking and they feel it is crushed in a way there are many bones breaking at the same time. You have to take vitamin d rich foods. Likemilk,cheese, yogurt, brocoli, spinach.u need calcium consumption for increase the bone density. vitamin d intake via supplements or exposure to low levels of sunlight. Vitamin d is used to absorb calcium in the bone and regulate calcium in the blood. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. 1.Lie on your back with your legs extended and your feet flexed upward. 2.Bend your right leg and clasp your hands around the knee. 3.Gently pull your right leg ac 4.5.6.7.Ross your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 8.Push your knee so your leg returns to its starting position. 9.Repeat for a total of 3 reps, and then switch legs. 5.sitting spinal stretch sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve. 1.Sit on the ground with your legs extended straight out with your feet flexed upward. 2.Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. 3.Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 4.Hold for 30 seconds and repeat three times, then switch sides. 6. Standing hamstring stretch this stretch can help ease pain and tightness in the hamstring caused by sciatica. 1.Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. 2.Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. 3.Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. 4.Hold for at least 30 seconds, and then repeat on the other sideif you have low back pain and sciatica you can undergo intermittent pelvic traction where in your half of your body weight will be added in the electronic traction so that that would help you to reduce the pain, along with interferential therapy stimulations which would help you to get relieved from the radiating pain. Apply ice for the pain to get subsided immediately. If you cannot go immediately for the physiotherapy treatment. Ice can be kept in the low back where you have back pain. It is suggestible to wear lumbo sacral belt which would help you to build the abdominal muscle tone which itself would make you feel better. You can also wear mcr chappals which would help you to have less weight falling in the painful back. U have to take vitamin d rich foods. Likemilk,cheese, yogurt,brocoli, spinach.u need calcium consumption for increase the bone density. 

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