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What is Tailbone Pain?Causes and Exercises to Provide Comfort
By Dr. Niraj Patel 0 Comments Exercises, Work Injury , , , , ,

What is Tailbone Pain? Causes and Exercises to Provide Comfort?

The sharp, persistent ache emanating from the base of the spine can hamper even the simplest of movements. This article delves into the intricacies of tailbone pain, elucidating its causes and unveiling the common symptoms that plague its unfortunate victims. From tailbone injuries to childbirth, poor posture, and the enigmatic condition known as coccydynia, we embark on a somber exploration of this affliction. Furthermore, we explore the role of tailbone pain relief exercises and the expertise of physiotherapists in Ahmedabad in mitigating this torment.

What is Tailbone Pain?

Tailbone pain, also known as coccydynia, refers to the discomfort or pain experienced in the coccyx, which is the small, triangular bone at the bottom of the spine. The coccyx, commonly referred to as the tailbone, consists of three to five fused vertebrae. Tailbone pain can range from mild to severe and can be acute (short-term) or chronic (long-lasting).

What are the most common causes of tailbone pain?

  1. Tailbone Injuries: One common cause of tailbone pain is direct trauma or injury to the coccyx. Accidents, falls, or impact during sports activities can result in fractures, dislocations, or bruising of the tailbone. The ensuing pain can be excruciating and prolonged, necessitating specialized treatment and care.
  2. Childbirth: The miracle of childbirth, although wondrous, can leave enduring effects on a woman’s body. During delivery, the pressure exerted on the tailbone as the baby passes through the birth canal can cause considerable trauma. This trauma can lead to tailbone pain, which may persist long after the birth. Tailbone pain relief exercises and targeted physiotherapy can offer respite to mothers burdened by this postpartum discomfort.
  3. Poor Posture: In an era where sedentary lifestyles prevail, poor posture has become a pervasive problem. Slouching, sitting for extended periods, or assuming incorrect body alignment can strain the tailbone and surrounding muscles. Over time, this strain can contribute to tailbone pain, necessitating a concerted effort to correct posture and engage in therapeutic exercises.
  4. Coccydynia: A mysterious and elusive condition, coccydynia refers to chronic tailbone pain with no apparent cause. It can arise spontaneously or follow a previous tailbone injury. The exact mechanisms behind coccydynia are not fully understood, but it is believed to involve inflammation, nerve sensitivity, or muscle dysfunction. Tailbone pain relief exercises tailored to individual needs, combined with the expertise of a skilled physiotherapist in Ahmedabad, can be instrumental in managing coccydynia.

Some Effective stretching exercises for tailbone injuries

In this section, we delve into several stretching exercises that can provide respite from tailbone pain. Remember, consulting a physiotherapist in Ahmedabad, if you are looking for treatment there, before engaging in these exercises is prudent, as they can tailor a program to suit your individual needs.

Stretching exercises for tailbone injuries

Seated Forward Bend:

  • Step 1: Begin by sitting on the edge of a chair or a firm surface with your feet flat on the floor.
  • Step 2: Inhale deeply, lengthening your spine, and exhale as you slowly bend forward from your hips, maintaining a straight back.
  • Step 3: Extend your arms forward, reaching towards your feet or the floor, and allow your head to relax.
  • Step 4: Hold the stretch for 20-30 seconds, feeling the gentle elongation in your lower back and tailbone.
  • Step 5: Slowly return to the starting position and repeat the stretch 2-3 times.

Pelvic Tilts:

  • Step 1: Lay your back with knees bent and flat feet, hip-width apart.
  • Step 2: Inhale deeply, and as you exhale, engage your abdominal muscles and tilt your pelvis upward, pressing your lower back into the floor.
  • Step 3: Hold the position for a few seconds, feeling a gentle stretch in your tailbone area.
  • Step 4: Inhale as you release the tilt, allowing your lower back to return to a neutral position.
  • Step 5: Repeat the movement 10-15 times, focusing on controlled and fluid motions.

Cat-Camel Stretches:

  • Step 1: Position yourself on your hands and knees, with your hands directly beneath your shoulders and knees aligned with your hips.
  • Step 2: Inhale deeply and arch your back upward, tucking your tailbone and allowing your head to drop gently.
  • Step 3: Hold this position for a few seconds, feeling a stretch along your spine and tailbone.
  • Step 4: Exhale as you reverse the movement, dropping your belly towards the floor, lifting your head, and allowing your tailbone to point upward.
  • Step 5: Repeat the cat-camel stretch 8-10 times, focusing on the fluidity of the movement and the release of tension in the tailbone area.

Child’s Pose:

  • Step 1: Begin on all fours, with your knees wide apart and your big toes touching.
  • Step 2: Slowly sit back on your heels, extending your arms forward and lowering your chest towards the floor.
  • Step 3: Allow your forehead to rest on the floor or a cushion, feeling a gentle stretch in your lower back and tailbone.
  • Step 4: Breathe deeply and hold the pose for 30-60 seconds, allowing your body to relax and release tension.
  • Step 5: Slowly come out of the pose by lifting your upper body and returning to an upright position.

What are the strengthening exercises for tailbone pain?

In the pursuit of tailbone pain relief, strengthening exercises that target the muscles surrounding the coccyx can provide vital support and stability. By engaging in specific exercises, you can build strength, enhance endurance, and foster resilience in the tailbone area. In this section, we explore exercises that aim to fortify these muscles, offering respite from tailbone pain. Remember, it is advisable to consult with a physiotherapist in Ahmedabad to ensure the exercises are appropriate for your condition and to receive personalized guidance.

Bridges:

Bridge Exercise

 

  • Step 1: Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Step 2: Place your arms by your sides, palms facing down, to provide stability during the exercise.
  • Step 3: Take a deep inhale, and as you exhale, activate your gluteal muscles.
  • Step 4: Hold the bridge position for a few seconds, squeezing your glutes and feeling the contraction in the muscles surrounding the tailbone.
  • Step 5: Inhale as you slowly lower your hips back to the starting position. Step 6: Repeat the exercise for 10-12 repetitions, focusing on controlled movements and maintaining proper form.

Squats:

Squats Exercise

  • Step 1: Stand with your feet shoulder-width apart and toes pointing slightly outward.
  • Step 2: Extend your arms forward for balance or place your hands on your hips.
  • Step 3: Inhale deeply, and as you exhale, initiate the movement by bending your knees and pushing your hips back as if sitting into a chair.
  • Step 4: Lower yourself until your thighs are parallel to the floor or as far as you can comfortably go.
  • Step 5: Inhale as you push through your heels and extend your legs, returning to the starting position.
  • Step 6: Repeat the squat for 10-15 repetitions, focusing on maintaining proper alignment and engaging the muscles around the tailbone throughout the movement.

Bird Dogs:

Bird Dogs Exercise

  • Step 1: Begin on all fours, with your hands directly beneath your shoulders and knees aligned with your hips.
  • Step 2: Inhale deeply, and as you exhale, engage your core muscles.
  • Step 3: Extend your right arm forward while simultaneously extending your left leg backward, maintaining a straight line from your fingertips to your toes.
  • Step 4: Hold the position for a few seconds, feeling the activation in the muscles surrounding the tailbone. Step 5: Inhale as you lower your arm and leg back to the starting position.
  • Step 6: Repeat the exercise on the opposite side, extending the left arm and right leg.
  • Step 7: Perform 8-10 repetitions on each side, focusing on stability, control, and proper alignment.

Techniques other than exercises that can help manage tailbone pain

While tailbone pain relief exercises play a pivotal role in alleviating the torment, there are other techniques that can complement your journey towards serenity. These additional strategies encompass a range of practices aimed at managing and mitigating tailbone pain.

  • Application of Heat and Cold: Applying heat or cold therapy to the affected area can provide temporary relief from tailbone pain. For acute pain or inflammation, use an ice pack wrapped in a thin cloth and apply it to the tailbone for 15-20 minutes, several times a day. For chronic pain or muscle tension, a heating pad or warm compress can help relax the muscles and alleviate discomfort. Remember to follow the instructions provided and avoid direct contact with the skin to prevent burns or frostbite.
  • Over-the-Counter Pain Relievers: Over-the-counter pain relievers such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) can provide temporary relief from tailbone pain. However, it is important to consult with a healthcare professional or pharmacist to ensure their safe and appropriate use, considering any pre-existing medical conditions or potential interactions with other medications.
  • Cushions or Donut-Shaped Pillows: Using cushions or donut-shaped pillows while sitting can help relieve pressure on the tailbone, especially if prolonged sitting exacerbates your pain. These specially designed cushions provide a cut-out or indentation in the center, reducing direct contact and alleviating discomfort. Experiment with different types of cushions to find the one that best suits your needs and provides optimal support.
  • Relaxation Techniques: Practicing relaxation techniques such as deep breathing, meditation, or mindfulness can help manage tailbone pain by promoting overall relaxation and reducing stress. Engage in deep, slow breaths, focusing on releasing tension with each exhale. Explore guided meditation or mindfulness apps to enhance your relaxation practice and foster a sense of tranquility amidst the pain.
  • Professional Guidance and Physical Therapy: Seeking the expertise of a physiotherapist in Ahmedabad is vital for comprehensive management of tailbone pain. A skilled physiotherapist can assess your condition, develop an individualized treatment plan, and guide you through tailored tailbone pain relief exercises and techniques. They may incorporate manual therapy, electrotherapy, or other specialized modalities to optimize your recovery and pain management journey.

Conclusion

Through tailbone pain relief exercises, the guidance of a skilled physiotherapist in Ahmedabad, and the adoption of additional techniques, relief is within reach. With the expertise of Dr. Niraj Patel, you can navigate the path towards liberation from tailbone pain.

 

rotator cuff injury exercise
By Dr. Niraj Patel 0 Comments Exercises, Physio, Work Injury ,

Top 10 Exercises for Rotator Cuff Injury

The rotator cuff is made up of four muscles that link to the bones of the shoulder joint. The shoulder blade joins the upper arm bone to the shoulder blade via a ball-and-socket joint. Specific rotator cuff exercises can aid in the prevention of injury to this area of the body.

The rotator cuff serves several purposes. The muscles perform the following functions:

  • Place the upper arm bone in the shoulder socket and hold it.
  • Strength in arm and shoulder movements

The shoulder is the body’s most movable joint. The joint can be misused or overused, making it very easy to injure the rotator cuff and other shoulder portions. Exercises for rotator cuff injury to keep the rotator cuff muscles strong and flexible can help prevent rotator cuff injury.

Rotator Cuff Injury

Overuse injuries from repetitive overhead motions cause many rotator cuff injuries. Athletes who play baseball or tennis and those who work in vocations that require repetitive overhead motions, such as house painting or construction, are at risk of rotator cuff injury.

Overuse of the rotator cuff tendons or soft tissue that passes through the area between the upper arm bone, humerus, shoulder blade, or scapula frequently results in rotator cuff injury.

Impingement occurs when muscle strain or other overuse injuries produce swelling in the shoulder joint, reducing the space between the bones. People may occasionally rupture one of the rotator cuff’s tendons or muscles. However, this is less common than overuse injuries. Rotator cuff injuries can be excruciatingly painful but usually recover with rest and rotator cuff exercises.

Best Exercises for Rotator Cuff Injury

Arm reach

A person should accomplish the following to perform an arm’s reach to prevent rotator cuff injury. It is considered one of the most effective rotator cuff exercises:

  • Lie flat on your back, extend your arms and legs, and contract your abdominal muscles.
  • Raise one arm toward the ceiling, elevating the shoulder blade off the floor.
  • Maintain for 5 seconds.
  • Lower the arm to the floor.
  • Repeat on the opposite side.

Lying down the external rotation

It is a common exercise for rotator cuff injury. To complete this activity, follow these steps:

  • Lie on your side on a hard surface, carrying a lightweight in your upper hand.
  • Bend the top elbow to 90 degrees, maintaining the upper arm against the side of the body and the weighted hand in front of the body resting on the floor.
  • Rotate the arm at the shoulder, moving the weight toward the ceiling while keeping the elbow against the side of the body.
  • Return the weighted arm to the starting position slowly.
  • Repeat on the opposite side of your body.
  • While performing this exercise, place a tiny towel roll in your armpit to alleviate stress on the shoulder joint.

Pendulum

The exercise named Pendulum is the most preferred rotator cuff exercise. The pendulum workout consists of the following steps:

  • Lean forward with one arm freely dangling. Brace the other arm against a chair for support.
  • Circularly swing the hanging arm from side to side, forward and back.
  • Return to a standing position slowly.
  • Repeat on the opposite side.

Crossover arm stretch

The crossover arm stretch helps in preventing rotator cuff injury. It consists of the following steps:

  • Lift one arm perpendicular to the floor and straighten it out without locking it.
  • Using the opposite hand, grasp the wrist of the extended, elevated arm.
  • Gently pull the arm across the front of the body, attempting to hug the chest.
  • Repeat on the opposite side.
  • Hold the stretch for 5 seconds before slowly releasing it.

Lawnmower

To perform a lawnmower, pull, a person must:

  • Place one foot slightly forward, shoulder-width apart, and grasp a lightweight in one hand.
  • Keep the non-weighted hand on the hip, lean slightly forward, and bend the knees, so the weight is parallel to the opposite knee.
  • Pull the elbow of the arm with the weight back across the body as if starting a lawnmower.
  • Return to the starting position gently.
  • Work your way up to 2-3 sets of 8-10 repetitions.
  • Repeat on the opposite side.

Doorway stretches

It is one of the most effective yet simple exercises for rotator cuff injury. To do this stretch, follow the steps below:

  • Stand in a doorway with both sides of the frame at or near shoulder height.
  • Gently lean forward, keeping your back straight, until you feel a mild stretch at the front of your shoulders.
  • If required, lean forward to enhance the stretch. It should not be painful at all.
  • Return to your original standing position.

Two-arm wall stretch

This stretch can be done by doing the following:

  • Stand straight with your back to a wall.
  • Raise each arm in an L-shape, maintaining the upper arms parallel to the floor and the arms as flat on the wall as possible.
  • Keeping the elbows bent, move the arms up the wall to bring the hands closer together, then back down.
  • Return to the starting location.

Anterior capsule rotator cuff stretching using a towel

It is one of the most recommended rotator cuff exercises by doctors and experts. It requires several steps which include:

  • Stretch the muscles on the front side of the shoulder using a towel or a bedsheet.
  • Place one hand on the sore side of the back and grip the towel’s bottom end.
  • Grasp the upper end of the towel with your steady hand and stretch the muscles on the front side of your shoulder.

Band Pulls Apart

Follow the steps to get rid of severe rotator cuff injury:

  • Maintain proper head and neck alignment.
  • Place a resistance band shoulder-width apart, palms facing up.
  • Raise the hands to shoulder height and, squeezing the shoulder blade, pull the band apart.
  • Return to the beginning posture and do this exercise 10 times more.

Push-ups

Easy yet effective exercises for rotator cuff injury. Follow these to get rid of your issue:

  • Get down on all fours with your hands slightly wider than your shoulders.
  • Maintain a straight spine and a straight head.
  • Lower your entire body until your chest is near the floor.
  • Pause for a few seconds before pushing yourself back to the starting position.
  • Repeat ten times more.

When to see a doctor

Anyone who has chronic shoulder pain or edema should consult a doctor. People who suffer any of the following shoulder symptoms should visit a doctor because they may have a rotator cuff injury:

  • discomfort, particularly discomfort that does not ease with rest
  • swelling
  • inflammation or pain surrounding the joint

A person may require immediate medical assistance for more severe rotator cuff injuries.

If any of the following symptoms develop, seek emergency medical attention:

  • acute, abrupt pain
  • obvious joint deformity
  • immobility of the shoulder joint
  • unexpected swelling

Final Words

The rotator cuff is a set of four shoulder muscles. Because the shoulder joint is so flexible and regularly used, it is quite easy to damage the rotator cuff. People with rotator cuff injury or soreness may benefit from the easy exercises listed above to strengthen and stretch this portion of their body.

If you are suffering from severe rotator cuff injury, you can opt for the experts provided by Om Physio Plus Nutrition. The physiotherapy expert Dr. Niraj Patel provides individuals with best-in-class quality treatment and effective exercises for rotator cuff injury which will help you to get rid of your rotator cuff injury. Book your appointment today!

foot injuries
By Dr. Niraj Patel 0 Comments Therapy, Work Injury , , ,

What are the Different Types of Foot Injuries?

Research shows that millions of people face severe foot and ankle injuries each year. Swelling, stiffness, severe pain, and various deformities are commonly faced by people with foot injuries. Foot injury treatment for minor conditions such as flat feet, warts, bunions, and corns is done by specialists. Sometimes these injuries can create severe musculoskeletal problems that must be treated as soon as possible. There is a total of 26 bones, joints around 33, and various muscles, ligaments, and tendons. People need to realize how vital it is to get checked before any serious foot ligament injury.

8 Common Types of Foot Injuries

Achilles Tendonitis or Tear

Achilles is one of the largest tendons in the human body. It is connected to primary calf muscles and bone in the heel. These tendons run down the ankle and are highly susceptible to wellness and inflammation due to overexertion. Achilles tendonitis is a condition that requires foot injury treatment as soon as possible. Procrastinating treatment can not only cause foot tendon injury but being a foot tendon injury. The proper physical examination must be done or order MRI to make sure that the injury does not worsen.

Ankle Sprain

Ligaments are tissues that offer strength and stability to joints from one bone to another. Ligaments provide support to the joints to move far and side to side. Due to exertion, sprains occur. Foot ligament injury can severely impact the syndesmotic ligament that runs down from the knee to the ankle. Sprains are considered to be minor and can be healed through ice and proper rest. Persistent swelling or foot tendon injury can be an indication to visit the clinic for treatment. Repeated sprains or sudden heel pain without injury are not a good sign and can ultimately lead to arthritis.

Stress Fractures of the Foot

Repetitive force or vigorous leg exercise might cause microscopic damage to the foot. Acute and stress fractures can be a reason for some particular traumatic injuries. They will repetitively cause foot tendon injury which will accumulate over time. Tiny cracks can occur if the bones and their supporting muscle does not heal over time. Stress fractures cause foot tendon injury which can change a person’s regular physical activity. Foot ligament injury and stress fractures can be extremely painful and affect the Navicular and Sesamoid of the Big Toe.

Fractures of the Ankle

Small stress fractures can cause a traumatic impact on the body. Ankle fractures and ankle sprains are much different from one another. Patients usually confuse these which causes wrong Self – diagnoses. Proper specialist treatment is very essential to avoid these issues. Foot ligament injury and an ankle fracture have painful symptoms such as blistering, deformity, swelling, and bruising. These are some serious symptoms that you need to look out for. An orthopedic ankle specialist will help you to go through proper procure and reduce pain as quickly as possible to eliminate the risk of infection.

Plantar Fasciitis

This is one of the most common reasons for a regular foot tendon injury in adults. About 2 million patients suffer from this problem each year.  The fascia band of tissue located in the arch of the foot gets swelled. This can cause pain in the foot thumbnail and heel of the foot.  Mostly the patients that suffer through these conditions complain about foot tendon injury. This issue can be easily solved through proper rest and stretching regularly. You are not alone! Most adults suffer from this condition and it is treatable.

Sesamoiditis

Sesamoid bones are pea-shaped looking under the balls of the foot. This helps the toe to move smoothly. Activities that can cause pain in the foot such as running can cause foot tendon injury, foot ligament injury, and injury in bones and surrounding tissue. To relieve the pressure, taping, padding, and strapping will be a great help. Foot injury treatment must be done to reduce the swelling and pain.

Heel Spurs

Heel spurs can be a reason due to calcium deposits in the bottom of the heel bone. Irritation in the plantar fascia and triggering sudden heel pain without injury in the arch and heel. You need to check with the doctor for the required treatment and to remove the necessary spur.

Neuromas

High-heeled shoes are one of the causes amongst many for compressing the nerves in the toes. These conditions can be called Morton’s neuroma. The symptoms such as Tingling foot tendon injury and numbness can be relived through the icing, padding, or wearing a wide toe box. Low heels must be avoided during foot injury treatment.

Bunions

This is the condition where there will be bumps spotted in the bones and tissues at the base of the toe. The joints connecting to the foot can shift from their place. High-heeled shoes and Narrow toed shoes can be one of the reasons for this severe pain. Bunions can come through genetically as well. If this condition is left untreated, it can cause severe pain in the foot tendon injury that might come in the way of walking. Icing and footpads can temporality reduce the pain but treatment is very necessary.

Foot & Ankle Treatment in Ahmedabad

For additional information on foot and ankle problems, you can visit Om Physio Plus Nutrition. They will take care of all your conditions with all the necessary equipment available in the clinic. Best care is required for treating ankle and foot conditions. You can trust Dr. Niraj Patel one of the most reliable and experienced physiotherapist doctors to reduce more damage. All you need to do is make an appointment and the rest will be done by the staff for proper support and guidance.

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