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manage back pain at home with healyos-physiotherapy

10 Easy ways to manage back pain at home

This Article will explain all the Back pain life hacks which makes your life easy and sound. Have you been experiencing nagging back pain lately? Has every home remedy failed to relieve your pain completely?

Our team of physiotherapists has put together the ultimate back pain remedy list so you can bid your back pain goodbye.

Top 10 Physiotherapist selected remedy :

1.Hot fomentation to relax your back muscles: After a long day of work at the desk, what could be more relaxing than a hot pack for your back? Be it a hot water bag, an electric heating pad, or a warm bath: warm temperatures are helpful in relaxing the muscle spasm that causes back pain in most people. 

2.Pelvic tilt exercise: To perform this simple exercise, lie down on your back with your knees bent. Slowly, lift your pelvis upwards to flatten the curve of your back. Maintain this position for 10 seconds, and repeat the same 10 times. This exercise works best if performed at least 2-3 times daily.

3.Postural correction: Maintaining an erect spine while sitting is often taken for granted, but is usually the key to preventing as well as overcoming back pain. Make sure that your neck is upright, shoulders pulled back, low back supported and buttocks level, with your knees 90 degrees, and feet flat on the ground.

4.Less sitting time: Sitting is one of the activities in which the compressive forces on the spine are the highest. If your job requires long hours of sitting in one place, make sure to take a 5 minute break every 45 mins- 1 hour, and use it to take a small walk or perform some mobility exercises if the space permits.

10 ways to manage back pain at home-2

5.Get sufficient sleep: Sleep deprivation can be a major contributor to back pain. An adult needs a minimum of 7 hours of sleep every night to remain mentally and physically healthy. Further, sleeping before 11 pm is said to add to the benefits of getting enough sleep.

6.Improve protein intake: The recommended daily intake of protein for an adult is between 0.7 to 0.9 grams per kg body weight, depending upon your activity levels, health status, and gender. Consuming less than what is required by your body may cause weakness, frequent body or back pain, and fatigue.

7.Hit the gym more often: Having stronger muscles of the back, core and limbs can reduce your chances of developing back pain throughout life. If you already have back pain, muscle strengthening makes recovery faster and more effective. However, it must be noted that all exercises should be performed after consulting your orthopaedic doctor and/ or physiotherapist to avoid injuries.

8.Rule out digestive problems & gas: Gastric and digestive problems may give rise to referred pain in the back, and therefore these must be treated first to control back pain.

9.Meditation and relaxation: Overcoming stress and anxiety will contribute largely to saving you from chronic back pain. If you suffer from anxiety, it is important to get proper treatment for it before it progresses to cause physical symptoms.

10.Stretch more often: Tight muscles and fascia can contribute to back or joint pain, especially after physical exertion. It is important to consult a physiotherapist who can evaluate any tightness and prescribe mobility exercises accordingly.

How to avail back pain treatment at home?

Physiotherapy services to treat back pain and underlying cause can be availed in the comfort of your home, by our expert physiotherapists.
Additionally, you can visit our clinic in Kharadi, Pune or Aundh, Pune to receive treatment from our skilled physiotherapists.

Scoliosis Treatment, symptoms and causes with healyos physiotherapy

Best Scoliosis Treatment, symptoms and causes

Scoliosis is the condition in which the spine is curved laterally to one side, and is commonly seen in the mid and lower back. In most cases, scoliosis is idiopathic, which means it has no known cause. Around 80% of all idiopathic scoliosis cases are diagnosed in adolescence.

This is a period of rapid skeletal growth, and hence the conditions require early diagnosis and close monitoring. Some cases of scoliosis are also seen secondary to another disease or condition, such as neuromuscular and degenerative conditions.

Causes

It is a sideways curvature of the spine that most often is diagnosed in adolescents. While it can occur in people with conditions such as cerebral palsy and muscular dystrophy, the cause of most childhood scoliosis is not known.

Scoliosis: Treatment, symptoms and causes

Symptoms

  1. Parents or guardians are the first to notice when the child's spine or shoulders appear to be tilting to one side, or when clothes hang from one side when the child is standing
  2. It can also be observed by a physician or orthopaedic doctor on examination, and on Xray by measuring the Cobb angle (higher than 10 degrees)
  3. The symptoms become more obvious during adolescence due to rapid skeletal growth. Common observations include:
  • The head may appear a bit off-center
  • The ribs on each side may be slightly different heights
  • One hip may be more prominent than the other
  • The clothes may not hang evenly
  • One shoulder or shoulder blade may be higher than the other
  • The person may lean to one side
  • The legs may be slightly different lengths

4. Idiopathic scoliosis generally does not cause significant pain, especially in adolescents and young adults. However, if it's curve progresses further, leading to imbalances of trunk muscles and soft tissues that increase the risk for muscle spasms, muscular and joint pain, tightness, and restricted breathing.

Treatment:

  1. An orthopaedic doctor will advise observation for a scoliosis curve that has not yet reached 25 degrees. Every 4 to 6 months, the doctor will take follow-up X-rays of the spine to check for progression of the curve.
  2. If the scoliotic curve has progressed beyond 20 or 25 degrees, a brace could be prescribed to be worn until the adolescent has reached full skeletal maturity. The goal of bracing is to prevent the curve from progressing further.
  3. Exercises designed to strengthen weak muscles (on the convex side of the curve) and stretch tight muscles (on the concave side of the curve) are prescribed by a physiotherapist.
  4. If the curve continues to progress despite bracing and physiotherapy, and causes severe discomfort and respiratory restrictions- surgery is considered. The most recent and effective surgical treatment for scoliosis is a posterior spinal fusion, which can offer better corrections with fewer fusion levels (thus preserving more back mobility).

How to get Treatment for Scoliosis in Pune?

Physiotherapy services for Scoliosis and underlying cause can be availed in the comfort of your home, by our expert physiotherapists.
Additionally, you can visit our clinic in Kharadi, Pune or Aundh, Pune to receive treatment from our skilled physiotherapists.

manage menopause with Healyos physiotherapy

Top 5 ways to easily manage menopause with physiotherapy?

Menopause is the cessation of the menstrual cycle due to complete (or near-complete) depletion of eggs from the ovaries and a drop in female sex hormones, i.e. estrogen and progesterone. Transitioning into and through menopause can have many physical, psychological, and social effects on a woman's life.

Guidance

Guidance and advice from a women's health physiotherapist can make it easier to cope with the changes easily, and reduce the discomfort caused by these physical changes. Here are some of the ways in which physiotherapy can help women going through menopause:

Top 5 ways to easily manage menopause with physiotherapy

Physiotherapy that can help

  • Exercises improve bone strength & density: Weight-bearing exercises, including weight lifting, and body weight exercises, promote the deposition of calcium in bones thereby improving bone strength and preventing or reducing the severity of osteoporosis. Additionally, strength training enhances muscle strength, which has been shown to improve balance, reduce bone loss, increase lean body mass and reduce fat percentage.
  • Exercise reduces the risk of cardiovascular disease: The declining levels of estrogen puts post-menopausal women at risk for cardiovascular disease. This risk can be minimized significantly through moderate to high-intensity exercise like jogging, swimming, HIIT, and running when prescribed according to the needs of every individual. These exercises are also known to naturally boost estrogen levels, thereby helping with other menopause symptoms such as hot flashes.
  • Control of weight gain: Many women experience sudden weight gain due to fluctuating hormonal levels. Regular exercise and a healthy balanced diet help prevent this weight gain, which has a host of health benefits like reduced risk of diabetes, heart disease, and stroke, improved metabolism, and an overall feeling of well-being.
  • Pelvic exercises to control incontinence: Women going through menopause are at risk of developing incontinence due to weakened pelvic floor muscles. A physiotherapist can prescribe exercises to train & strengthen the pelvic floor muscles, to ensure optimum functioning.
  • Reduce stress and improve sleep: Relaxation and breathing techniques help alleviate stress levels by producing calming effects.

How to get Help?

Get in touch with our expert physiotherapists if you have questions and for guidance on how to deal with menopause effectively. Women's health experts on our team will answer all your queries and prescribe an exercise program that is tailored to your needs!

Additionally, you can contact our clinic in Kharadi, Pune or Aundh, Pune to receive treatment from our skilled physiotherapists.

Speedy recovery from a sprained ankle

How to do Speedy recovery from a sprained ankle

A sprained ankle can vary in intensity and severity for every individual, depending upon the mechanics of the injury, the force causing the injury and the extent of the injury. While a twisted sprained ankle may not hurt as much, a torn ligament or a fracture can cause excessive pain and swelling. Nearly all the mild forms of an sprained ankle can be easily managed and the patient can recover completely, with physiotherapy.

Speedy recovery from a sprained ankle

Sprained Ankle treatment usually consists of the following steps:

1) Rest : The first step is to protect the ankle by bracing. It is ideal to avoid bearing weight on the injured side until the initial swelling subsides. It must be noted that prolonged periods of rest cause more harm than good, and appropriate exercises should be started as soon as the initial swelling subsides (more on that in the following points).

2) Icing : Cryotherapy is useful in reducing inflammation and for effective pain control. It is advisable to apply ice over the affected/ swollen area for 15 minutes, upto 4-5 times a day at least for the first 5 days till pain and swelling are minimised.

3) Compression & elevation : In most cases of mild to moderate ankle sprain, application of an elastic bandage accompanied by elevation of the affected leg above heart level plays a significant role in alleviating swelling.

4) Strengthening exercises : Once swelling has subsided, it is essential to begin specific exercises to ensure full recovery and prevent recurrence. A physiotherapist will prescribe a graduated exercise program after assessment of the severity of the sprain, degree of pain & swelling, and grade of muscle strength.

5) Range of motion exercises : These are an important part of post-injury rehabilitation as ankle mobility can become restricted if range of motion is not addressed after a sprain. When pain and swelling have subsided, the physiotherapist will also begin stretching exercises to maintain full range of motion. These exercises should be included in the home exercise program.

6) Functional exercises : Within 7-10 days of the injury, the physiotherapist will advise you to begin functional activities like walking, cycling, and swimming. These activities must be accompanied with strengthening and mobility training, which are the foundation of injury rehabilitation. If these activities are started without adequately strengthening the ankle muscles, the risk of re-injury increases.

7) Balance training : As strength develops in the injured ankle muscles, your physiotherapist will begin balance training exercises for you. These will train you to overcome balance issues caused by the injury and boost your confidence while walking or running over uneven/ unstable surfaces.

How to recover sprained ankle at home?

When managed appropriately by a qualified physiotherapist, sprained ankle recovery is guaranteed within 4-6 weeks. Regular follow ups and consistent exercises significantly reduce the risk of recurrent ankle sprains. Consult our expert physiotherapists today!

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