1.Tummy tuck in or Bracing the lower back, you can do these exercises in-
Standing- Exhale from mouth with pursed lips (blowing the candle), simultaneously pull your belly button towards your spine hold it for 3 to 5 secs. Repeat 10 times.
Sitting- Sit on a firm chair in tall relax sitting and repeat as above.
Lying- Lie on your back with legs bent so that feet lies flat on the bed. Repeat as above.
2. Pelvic tilt- Lie on your back as above and push your belly button towards the spine, roll the pelvis as you are trying to touch the pelvis with your face without lifting the pelvis from the bed. Hold it for 3 to 5 secs. Repeat 10 times.
3. Single leg raise-
Lie on your back as above. Straighten your one leg while other leg remains in bent position. Raise the straight leg up to 50 to70 degree at comfortable range and try to hold for 3 to 5 secs. Repeat 10 times.
IS YOUR KNEE CAUSING YOU BACK PAIN: CORRECT YOUR KNEES
PROBLEM POSTURE :
a. Knee joints are pushed back into a locked or even backward bent position,forcing increasing weight through the heels.
b. This knee position tends to cause the same pelvic and low back position described in problem posture . Tipped forward with increased low back arch.
c. Chest is depressed, “sitting” on the pelvis.
d. The head and neck will tend to drop forward and down, following the chest position.
ADJUSTMENT EXERCISE: unlock the knees, level the pelvis, head/chest float.
a. Unlock the knees: relieve the backward strain and let your knees shift forward slightly, over the front of your ankles. This will be easier if your are slight heels as opposed to flats.
b. Level the pelvis as described under problem posture number
c. Allow your chest to expand and lift with air as you breathe in; allow it to stay floating up tall over your level as your exhale.
d. Allow your head to float up tall and level, centered over your upright chest- as if it were filled with helium or being pulled upward by a string,with no effort on your part.
PROBLEM ALIGNMENT: SLUMPING WITH YOUR ABDOMEN LEADING OUT OVER YOUR “SKIS”
a. Your pelvis and abdomen are leaning out in front, forcing increased weight through the balls of the feet.
b. The upper body may compensate by slumping: chest “sitting” on the abdomen and head dropped down and forward.
ADJUSTMENT EXERCISE: centering the pelvis, head/chest float
a. Bring your pelvis back, centering it over your base of support so that you feel increased weight through your heels.
b. Allow the chest and head to lift when you inhale and to stay floating up when you exhale. Imagine a string lifting you up tall and vertical, back over your heels.
c. Lift your lower abdomen up and in to help pull you back over your heels and lift you up tall.
The urinary system is the second most disease prone area in the human anatomy, after the cardiovascular system of our body. Gallbladder stones, urination problems, kidney failure and many more add to the list of such diseases. The Ureteropelvic Junction Obstruction (UPJO) is another addition to the list of troubles people might face concerning their urinary tract. According to two research papers posted in the Central European Journal of Urology, UPJO and its remedies have been of common interest to medical researchers, recently. Let’s delve into further details of this disease.
The urinary system
The kidney extracts the fluid from the blood, which is then converted into urine with the help of renal parenchyma. It is a compound found in the kidney itself. Once the urine is produced by the kidney, it is transported to renal pelvis, which is the first part of the urine collection system. The renal pelvis is attached to the kidney itself. The urine finally passes through the ureter to the bladder, which excretes the urine, once it is full, through the urethra.
Ureteropelvic Junction Obstruction UPJO
It is in the renal pelvis where the UPJO occurs. UPJO is the term commonly used to denote any blockage arising in the path of the urine from the renal pelvis to the ureter. The reason behind this blockage could be undetermined but in most of the cases one of the two happens:
Symptoms of UPJO
UPJO can be very difficult to identify before any test because its symptoms are very similar to symptoms of gallbladder stone, urination difficulties, etc. Few of the symptoms, according to the patients undergoing treatment for UPJO, are as follows:
• Sudden pain in the upper abdomen portion of the body
It is quite astonishing how, in a few cases, UPJO may not cause any symptoms and hence pass undetected. But the commonly recommended tests for those undergoing such pain are:
• CT scan
In the imaging output from these scans, the dilation in the renal pelvis can be caught. Other than these tests, several other tests are recommended to evaluate UPJO. For example, a renal sonogram may show a dilated renal pelvis, commonly known as hydronephrosis or pelvicaliectasis.
Treatment of UPJO
Transperitoneal laparoscopic pyeloplasty is currently the most popular treatment for UPJO. According to a research, 62 laparoscopic pyeloplasties were carried out. The average age of the patients consulting a specialist was 40 years, out of which 52% were female. The most common reason for consultation was urethral pain with or without infections, and 94% of patients had a total or partial obstructive pattern. The main reason behind the patients’ urge to treat UPJO with pyeloplasty was that it has the advantages of a minimally invasive surgery.
Even a minute pain in the abdomen can be infectious.Hence, it is recommended to undergo the medical tests that have been mentioned and treat UPJO with pyeloplasty before perilous complications arise.
In case you have a concern or query you can always consult an expert & get answers to your questions!
HEALTHIER WALKING POSTURE TO REDUCE NECK/BACK PAIN
FOCUS ON WALKING
Walking provides you with your most basic form of transportation. It is one of the safest and most effective ways to exercise the entire body. If your neck or back pain is currently aggravated by walking, your pain may be reduced if you control some of the factors addressed in this . This describes problem walking patterns (bad moves), and healthier walking patterns (good moves).
STANDING REFLECTS ON WALKING
In general, your standing posture will be similar to the posture you exhibit while walking. For example, if you exhibit an increased low-back arch and/or forward-head posture while standing still, these imbalances will usually be present when you walk as well. If you tend to hold yourself tensely while standing still, your walking will also tend to reflect this tension. if you slump while standing, you will exhibit the same poor alignment when walking.Therefore, it is important for you to become aware of your postural tendencies and to follow the specific recommendations already made in the “focus on standing” section.
Once you are able to subtly change some of these tendencies while standing still (by performing postural adjustment exercises), it is a simple matter of continuing these and similar adjustment while walking.If you recognize any of the problem walking patterns as being similar to your own, attempt the adjustments recommended.
Use the postural adjustment,breathing and imaginary tips for short periods of time (10 seconds- 1 minute)during your daily activities that include walking.
REPLACE PROBLEM WALKING PATTERNS WITH HEALTHIER WALKING PATTERNS
BAD MOVE: increased low back arch while walking An increased forward arch of the low back, along with a stretched-out lower abdomen, will cause the water in the pelvic basin to spill out the front as you walk. This alignment will typically aggravate low back pain. In this alignment you tend to walk with your abdomen leading out in front.
GOOD MOVE: leveling the pelvis Imagine that there is a pulley attached to the front brim of your pelvis that goes up toward the ceiling. As you walk, imagine that the upward lift of this pulley is maintaining the front brim of your pelvis up and level with the back brim. The water in the pelvic bowl stays level from front to back. Allow this image to help maintain your pelvis and low back in a stable position as you continue walking.
2 EXERCISES TO CORRECT YOUR STANDING POSTURE
POSTURAL ADJUSTMENT EXERCISES
During these exercises you are exaggerating improved standing alignment.This will probably feel foreign and unnatural to you in the beginning. It is best to do these exercises for short periods of time (5-20 seconds), frequently(3-5 times/day) until you feel that improved alignment is occurring more consistently and automatically.It is most beneficial to adjust your standing posture with these exercises during those activities or times when you tend to exhibit poor alignment.
Attempt to perform your postural adjustment exercises during times when you are standing in one place, for example, morning and evening bathroom times, while waiting for elevators, while in line, etc. keep the adjustment exercise easy and relaxed.
Use calming breaths and the images recommended and perform the postural adjustment while watching yourself in a mirror (sideways). You should be able to see the improvement immediately. Allow the image of your “new”posture to sink into your mind’s eye while you watch.The following examples include some of the most common problem standing postures. Each example includes a recommended postural standing posture.
Each example includes a recommended postural adjustment exercise to help minimize the problem immediately, and the appropriate structural re-balancing exercises are also listed. If you recognize any of the poor alignments as being similar to your own, perform the postural adjustment exercises as recommend. Ignore the postures and recommendations that do not look like your alignment.
ABDOMEN AND BUTTOCKS STICKING OUT.
A. This pelvic position causes the abdomen to stick out in front and the buttocks to stick out in back. This alignment is probably the chief cause of low back pain while standing.
B. Your pelvic bowl is tipped forward so that the water tends to spill out the front- this causes an increased arch in your low back.
Level the pelvis.
A. Gently tilt your pelvic “bowl” so that the front “brim” moves p and under you- so that the water is leveland tranquil (not held tensely).
B. Gently lift up and in with your lower abdominal muscles to help lift the front of the pelvis. Think of pulling your abdomen in away from the waist band of your pants.
Allow your low back to relax and lengthen into less of an arched pattern. Bring your tail down and under you by gently tensing the buttocks muscles.
Note: do not pull the chest down toward the pelvis. Bring the front of your pelvis up under your upright chest.
It is common to feel some minor low back discomfort when first attempting this adjustment. Make sure to keep the adjustment gentle, with a comfortable amount of muscle tension.