Neck Pain

7 Things You Can do to Prevent Neck Pain

It is not a rare condition to have neck pain. One thing that is most hard while having this condition is the restriction in performing the daily activities. It makes a person tremendously inefficient when there is a limit in naturally moving your neck. This problem can arise from multiple factors like sleeping on the wrong pillow or injury. Fortunately, all these factors are well known and easily avoidable. Therefore, there are certain majors you can take to completely prevent neck pain. Some of these majors are as follows:

Get Yourself a Suitable Pillow

As sleeping on a wrong/ uncomfortable pillow is the most common cause of this condition, it is best to find yourself a suitable pillow that aligns your spine in a natural position. There is a curve between your upper back and lower head. This curvy posture of the neck should be regulated by your pillow while you are sleeping. Choosing the right pillow is a highly personalized task as there are different pillows that are right for different natural spinal postures.

Having more than one pillow, while sleeping, is a wise thing to do to support your legs as well as the neck to maintain the body posture.

Try to Regulate Your Sleep Posture

Apart from having suitable pillow neck pain prevention can also be done by making yourself learn to sleep in an appropriate posture. Mainly, this posture includes laying on the back posture while supporting your arms with extra pillows. However, appropriate sleep posture can vary from person to person.

People with conditions, like arthritis in the back, find it comfortable to sleep on an inclined bed. Other people prefer sleeping on their side. So, a tip for them is to lower their pillow height while positioning it appropriately between the neck and shoulder.

Have a Good Workplace Setup to Main Your Back Posture

Having your workspace set up by professionals is a good idea when it comes to avoiding issues in the neck and spine. If you cannot do that, you should at least have a comfortable chair that supports your head and your devices like desktops should be placed in a position so that you don’t have to look downwards while using it. Neck pain due to bad posture at the workplace is one of the most common conditions encountered in physiotherapy.

You Must do Stretching Neck Exercises

It is very necessary to strengthen the neck muscles by exercising particularly for that. Exercising the neck area also helps to relieve any strain due to workload. Some of the exercises that one should consider for the neck are:

  • Stretching neck backward
  • Stretching the back neck by bending the head forwards
  • Side to the side neck bending
  • Rotating the neck

If your neck is already stiff you should start these exercises with low resistance and frequency and when you start to feel comfortable, then only you should do these exercises more often.

Do Not Let Yourself Get Dehydrated

When you are hydrated, the bones in your spine become smooth for movements and the discs in the vertebrae become nourished. It is important to not let these discs dry out as in your neck these discs are mostly comprised of water and help in the easy movement of the neck. Your daily intake of water depends on your daily routine. However, it is suggested to drink at least 2 liters of water every day.

Don’t Exhaust One Side of the Body More Than Other

It is obvious that occasionally you might have to carry something with some amount of weight. If you don’t shift the weight regularly from one side to another, you might give a good chance of your body developing neck pain. The weight you carry should never put uneven stress on your body. On the other hand, it is better to get exhausted evenly than to not be exhausted on one side of the body.

Moreover, you should never overburden yourself and while carrying a bearable weight you should always stand up straight.

Consider Physiotherapy to Get rid of Trigger Points

If your neck muscle is irritated by the feeling of having knots in it, you should consider physical therapy to get rid of them by getting massages and other treatments. You can prevent chronic neck pain by getting relieved of conditions like trigger points at the early stages.

Conclusion

It is not necessary to worsen your condition of neck pain. You can easily prevent and manage it by making certain changes in your life. You can also get in touch with a professional physiotherapist to get relieved of conditions like these. It is a wise step to physically go and see a practitioner get personalized and effective care.

To get an appointment at Om Physio Plus Nutrition for the best therapeutic care, call us for Book an Appointment at +918866234725

rehabilitation in sports

What are the Principles of Rehabilitation in Sports?

Sports Rehabilitation is an aggregate of most fulfilling restoration and complete characteristic of the injured a part of the frame alongside preserving the game associated health to make certain rapid healing returned into the sport with minimum time loss. Time far from the game reduces health levels, rehabilitation of harm now no longer handiest makes a specialty of the injured vicinity however on all elements of physical health.

No hobby could assure no harm but being lively allows you to get better from injuries a lot faster. Prevention is a key phrase to save you maximum injuries, our first step is to train and make one conscious as to how to attend to ourselves to save you from being injured. Assessments of postures and not unusual place wearing moves including running, striking, kicking, etc. allows reaping biomechanical performance in movement.

Principles of rehabilitation in sports

Principles are the foundation upon which rehabilitation is based. Here are seven principles of rehabilitation.

  • Avoid aggravation. It is essential now no longer to worsen the damage all through the rehabilitation process. Therapeutic exercising, if administered incorrectly or without precise judgment, has the capacity to exacerbate the damage.
  • Timing. The healing exercising part of the rehabilitation software ought to start as quickly as possible—this is, as quickly as it may arise without inflicting aggravation. The quicker sufferers can start the exercising part of the rehabilitation software, the earlier they could go back to complete the activity. Following damage, relaxation is necessary, however, an excessive amount of relaxation can clearly be unfavorable to recovery. Athletes can but relax the part of the frame this is clearly injured and paintings the relaxation of the frame – frequently mentioned as “relative relaxation”.
  • Compliance. Without a compliant affected person, the rehabilitation software will now no longer be successful. To make certain compliance, it’s far essential to tell the affected person of the content material of this system and the predicted path of rehabilitation. Setting dreams and together with athletes in selection-making works as a motivational aspect to maintain the rehabilitation process. Thus, dreams operating as a motivating aspect, will increase the attempt to attain the goal, and thereby will increase focus, persistence, and route for the athletes to maintain, that’s an essential part of rehabilitation after damage.
  • Individualization. Each man or woman responds in another way to damage and to the following rehabilitation software. Even though damage may also appear identical in kind and severity as another, undetectable variations can alternate an individual’s reaction to it. Individual physiological and chemical variations profoundly influence an affected person’s particular responses to damage.
  • Specific sequencing. A healing exercising software ought to comply with a particular collection of events. This collection is decided with the aid of using the frame’s physiological recuperation reaction.
  • Intensity. The depth degree of the healing exercising software should assignment the affected person and the injured location however on the identical time should now no longer reason aggravation. Knowing whilst to boom depth without overtaxing the damage calls for a statement of the affected person’s reaction and attention to the recuperation process.
  • Total affected person. Treating the Whole Patient. It is essential for the unaffected regions of the frame to live finely tuned. This manner retains the cardiovascular device at a pre-damage degree and preserves a variety of motion, strength, coordination, and muscle persistence of the unhurt limbs and joints. The complete frame should be the point of interest of the rehabilitation software, now no longer simply the injured location. Providing the affected person with software to hold the uninvolved regions in height condition, in place of simply rehabilitating the injured location, will assist to higher put together the affected person bodily and psychologically for whilst the injured location is absolutely rehabilitated.

If you are looking for a sports injury rehabilitation center in Ahmedabad, Dr. Niraj Patel is one of the best physiotherapists you can get for your treatment or the treatment of your loved ones. To Book, an appointment with Dr. Niraj Patel or to schedule a home visit, contact Om Physio Plus Nutrition & Yoga Center in Ahmedabad.

Joint Stiffness

How Does Physiotherapy Help to the Treat Joint Stiffness

There are 360 working joints in the human body. The importance of these joints in the skeletal system is to give mobility to the bones. In the condition of joint stiffness, the patient feels that a certain joint of the body is seized leading to the restriction in the movement around that joint. There are numerous reasons why joint stiffness is caused. Some of the causes of this condition include arthritis, circulation problems, injury, age, etc.

Physiotherapy is one such treatment option that helps in the betterment of this condition. Physiotherapists not only treat but also help in the prevention of joint stiffness to be ever caused in a person. They accomplish this through various exercises and instructions for daily activities. In this blog, we will learn how physiotherapy can help to treat joint stiffness.

A general procedure that you will need to follow while getting your joint stiffness treated by physiotherapy

Inquiry

  • At the time of first meeting your physiotherapist, your practitioner will ask you to state your condition and symptoms that are bothering you.
  • You should focus on describing the symptoms of your joint stiffness as clearly as possible to them and point out to the affected area of your body.
  • Your physiotherapist will then ask about the time period for which you have been experiencing this condition. Also, they will enquire about your previous history of disorders related to joints or bones.

Diagnosis

  • The first step of diagnosis in this procedure will be the physical examination of your body. Your physiotherapist, in this step, will perform an evaluation of joint movements in your body to locate the origin of your joint stiffness. They will also focus on knowing the cause of any symptom attached to your condition.
  • The second step of diagnosis after the complete evaluation of your body will be planning a suitable treatment for your condition of joint stiffness and its symptoms.

What are the treatment options in Physiotherapy that can treat joint stiffness?

The treatment that physiotherapy offers for a particular patient heavily depends upon the cause of the condition. So, diagnosis of joint stiffness is as important as the treatment in physiotherapy to reduce the symptoms of joint stiffness and prevent this condition to be exaggerated. Some of the treatment options, from which a suitable treatment is chosen for a patient, are as follows:

Therapy with manual techniques: In this type of physiotherapy joint manipulation and mobilization techniques are used. In these techniques, the affected joint is given a highly calculated thrust in which the velocity, amplitude, and direction of the thrust are measured. Also, in joint mobilization, certain movements in the joint are passively done. Manual therapy is given to the patient with the aim of restoring the movements of the joints and reducing the pain in them.

Soft tissue treatment: In this method of treatment, the soft tissue affecting the joint is assessed and treated by massaging that area with hands. It is done with the aim of reducing the pain by stimulating better circulation in that area

Dry needling and Acupuncture: In this treatment option, certain specialized needles are used to relax the knots in the muscles and release some chemicals such as endorphins which act as healing agents. By the method of acupuncture and dry needling, certain “trigger” points in the body are stimulated to relieve the joints from pain and tightness.

Therapeutic Ultrasound: The use of sound waves to travel through the region of disorder in the body is known as Therapeutic Ultrasound. The sound waves which travel through one’s body cause vibrations in the organs. These vibrations help in the generation of heat in the joints and thus relieve the patient from pain.

Exercises to relieve joint stiffness

Apart from the above-mentioned treatment options, some exercises prove to be effective for joint stiffness. Your physiotherapist will assist you to maintain your form and balance throughout a particular exercise. Some of these exercises are

  • Shoulder rolls
  • Side bending
  • Hip swinging
  • Stretching your thighs
  • Rolling hips

Conclusion

Joint stiffness can bother you in performing ever the menial daily activities. It is important that you choose the best treatment option for your condition. You can find the best physiotherapist for joint pain and joint stiffness if your conduct a survey based on results.

At Om Physio Plus Nutrition is the best physiotherapy clinic in Ahmedabad, you can confirm these results from our patients as we have the top physiotherapist in Ahmedabad.

Sciatica

What Exercises and Physical Therapy Help to Treat Sciatica

The sciatic nerve is the nerve that runs down the leg from the end of the lower back. When the pain radiates throughout this nerve, the patient is said to have the symptom of Sciatica. This condition can be a result of certain underlying conditions such as Hernia, spinal discs, etc. Sciatica can initially show itself as a minute but continuous pain or numbness in the leg, back hip, or foot.

For the treatment of Sciatica, certain targeted exercises and physical therapies are considered primarily effective. These treatment options for this condition are provided by skilled practitioners such as physiotherapists, trainers, etc. Physiotherapy exercises and techniques are particularly advised to the patients for the treatment of pain that comes along with sciatica.

Physical therapy and exercises aim for following things in the treatment of Sciatica

Physiotherapists and other professionals use the help of physical therapy and exercises to attain certain goals for the patient to be completely free from their condition. These professionals know that the key to the increase in the success rate of the treatment is consistency and skillful hands. These are the aims of physical therapy and exercises in the treatment of sciatica:

  • Making the patient regain their ability to move their body without restriction and pain
  • Relieve the patient from pain in organs associated with sciatica
  • Minimize involuntary muscle contractions
  • Strengthening the spine and joints to increase their normal functionality
  • Increase flexibility in the legs to improve their movements
  • Use proper techniques and surroundings to increase the healing process
  • Prevent the reoccurrence of pain in the patient

Treatment techniques in physical treatment and sciatica for sciatica

 Physical therapy for sciatica includes various methods and their combinations such as:

  • Mobilizing nerve: In this method, the sciatic nerve of the leg is put into a state of changing tensions. Because of this, the patient feels a reduce in pain while moving
  • Enhancing joint movement: This is done by putting calculated pressure on a joint to make its movement smooth. This technique is done frequently as a therapy to enhance the overall movement of the joint
  • Dry needling and acupuncture: This technique is done by a highly-skilled professional to stimulate target points in the body through specialized needles. This method releases the contractions in muscle and releases certain chemical substances such as endorphins to reduce pain
  • Releasing tension in soft tissues: It is done with the help of hands and equipment where physiotherapists release the tension in soft tissues in areas such as legs, buttocks, hips, and back. This increases the mobility in these organs while reducing sciatica.

Exercises that help in the treatment of sciatica are advised to the patient based on the cause of the condition. Some of these exercises are:

  • Back stretches that help in increasing spine movement: It is seen in some patients, moving the spine in a particular orientation helps them to get relief from pain in the leg. A proper examination by the physical therapist is very necessary to involve the patient in relevant exercises for the spine. In this examination, your physiotherapist maps out your preferential movements.
  • Exercises to increase strength and stability: In these exercises your physiotherapist aim at strengthening your muscles that affect your sciatica. These exercises include:
  • Stationary muscle contraction, in which your joints are kept stationary while you contract your muscle
  • Contracting the muscle against a certain weight or resistance

Conclusion

Other than the treatment of sciatica through physical therapy and exercises, your physiotherapist may also advise you to bring some changes in your lifestyle and posture. The reason for this is that the most common causes of sciatica are less complicated such as incorrect posture while different bodily positions. Also, physiotherapists stress the fact that if you suffer from sciatica but not of that severity in which rest is necessary, you must involve yourself in activities rather than staying in the bed.

It is one’s individual choice to go for physical therapy and exercises as their treatment option for sciatica but from the statistical data around the world, these treatment options are seen as an integral part of the overall treatment and prevention of this condition

At Om Physio Plus Nutrition, you will get the best physiotherapist for physiotherapy exercises for sciatica and other musculoskeletal conditions.

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