The causes of chronic lower back pain and its treatment
Chronic lower back pain is a common condition that can significantly impact quality of life. Here are some of the most common causes of chronic lower back pain and their treatment options:
Herniated Discs: When the soft center of a spinal disc pushes through a crack in the outer layer, this results in a herniated disc.
Treatment: Treatment options may include physical therapy, pain medications, and in severe cases, surgery.
Arthritis: Osteoarthritis and rheumatoid arthritis can cause chronic lower back pain. Treatment options may include medications, physical therapy, and lifestyle changes such as weight loss and regular exercise.
Spinal Stenosis: Spinal stenosis occurs when the spinal canal narrows, putting pressure on the spinal cord and nerves. Treatment options may include physical therapy, pain medications, and in severe cases, surgery.
Muscle Strain: A muscle strain can occur when muscles are overworked or injured. Treatment options may include rest, ice, heat, and physical therapy.
Sciatica: Sciatica is a condition that occurs when the sciatic nerve is compressed, causing pain, tingling, and numbness in the lower back and legs. Treatment options may include physical therapy, pain medications, and in severe cases, surgery.
Treatment options for chronic lower back pain will depend on the underlying cause of the condition. In addition to medical treatments, lifestyle changes such as regular exercise, weight loss, and maintaining good posture can also help to manage chronic lower back pain. If you are experiencing chronic lower back pain, it is important to consult with a healthcare professional to determine the best course of treatment for your individual needs.
Essential tips for sound bone health
Bone health is essential to maintaining an active and healthy lifestyle. Bones provide the framework for the body, protect internal organs, and store minerals. Good bone health is especially important as we age, as bone loss can lead to fractures and other health problems. Here are some tips for maintaining sound bone health:
Get enough calcium: Calcium is essential for building and maintaining strong bones. Foods such as milk, cheese, yogurt, leafy greens, and fortified cereals are excellent sources of calcium.
Get enough vitamin D: Vitamin D helps the body absorb calcium and promote bone health. You can get vitamin D from sunlight, supplements, or from foods like fatty fish, egg yolks, and fortified milk or cereal.
Exercise regularly: Exercise, especially weight-bearing exercises like walking, jogging, and weightlifting, helps to build and maintain strong bones.
Limit alcohol and caffeine: Excessive consumption of alcohol and caffeine can interfere with the body’s ability to absorb calcium and increase the risk of bone loss.
Don’t smoke: Smoking has been linked to a higher risk of bone loss and fractures.
Get regular bone density screenings: Bone density screenings can help detect bone loss early, so treatment can be started before a fracture occurs.
Consider supplements: In addition to a healthy diet, supplements like calcium and vitamin D may be necessary for some people to meet their daily requirements.
By incorporating these tips into your routine, you can maintain strong and healthy bones for years to come. Taking care of your bone health is an investment in your overall health and well-being.
Frozen shoulder – Signs, causes and remedies
Frozen shoulder, also known as Adhesive Capsulitis, is a condition that causes pain and stiffness in the shoulder joint. It typically develops gradually over time and can last for several months or even years.
The main symptoms of frozen shoulder include pain and stiffness in the shoulder joint, which can make it difficult to move the arm. Other signs of frozen shoulder may include a decreased range of motion, muscle weakness, and difficulty sleeping on the affected side. The exact cause of frozen shoulder is not fully understood, but it often develops as a result of injury or trauma to the shoulder, or as a complication of certain medical conditions such as diabetes or stroke. It can also occur as a result of prolonged immobilization of the shoulder joint.
Treatment for frozen shoulder usually involves a combination of physical therapy and pain management techniques. Physical therapy can help to restore range of motion and improve strength in the affected shoulder. Pain management may involve the use of non-steroidal anti-inflammatory drugs (NSAIDs), corticosteroid injections, or other medications. In some cases, surgery may be necessary to release the tightness in the shoulder joint.
There are also several home remedies that may help to alleviate the symptoms of frozen shoulder, such as gentle stretching exercises, heat or cold therapy, and massage. It is important to consult with a healthcare professional before beginning any new treatment or exercise regimen.
In conclusion, frozen shoulder is a painful and debilitating condition that can significantly impact the quality of life. By understanding the signs and causes of this condition, and by seeking prompt medical attention and following a comprehensive treatment plan, individuals with frozen shoulder can often achieve relief from their symptoms and regain their mobility and independence.
Must-do exercises for adults over the age of 35
I often work with patients of all ages and fitness levels. One common question I get from patients is what exercises they should do to stay healthy and fit. For adults over 35, specific exercises are crucial for maintaining good physical health and preventing injuries.
First, adults must incorporate strength training exercises into their routines. These exercises can include weight lifting, bodyweight exercises such as push-ups and squats, and resistance band exercises. Strength training is important for building and maintaining muscle mass, which can help to prevent falls and injuries as we age.
Cardio exercise and stretching routines are also crucial for maintaining good physical health. This can include activities such as running, cycling, and swimming. Cardio exercise helps to improve heart and lung function and can also help burn calories and maintain a healthy weight.
In conclusion, adults under 35 should include a mix of strength training, cardio, stretching and flexibility, and balance and coordination exercises in their fitness routine. By doing so, they can help to maintain good physical health and prevent injuries as they age. As always, it is essential to consult with a healthcare professional before starting any new exercise program.
Cycling – Most common injuries – Causes and Precautions!
Cycling is a popular form of exercise and transportation, but it also carries a risk of injury. As an orthopaedic surgeon, I have treated many cycling injuries, and I would like to share some information about the most common ones and how to prevent them.
One of the most common cycling injuries is road rash – a scraped or abraded wound caused by the skin coming into contact with the ground or another rough surface. This injury usually occurs when a rider falls off their bike and skids across the pavement. It is essential to wear protective gear such as gloves and padded clothing to prevent road rash.
Another common cycling injury is a fracture, which is a break in a bone. Fractures can occur when a rider falls or collides with an object while cycling. It is essential to wear a helmet and maintain proper bike maintenance to prevent fractures.
Overuse injuries, such as tendonitis and bursitis, can also be expected in cycling. These injuries are caused by repetitive stress on specific body parts and can be prevented by using proper cycling techniques and taking regular breaks to stretch and rest.
Other common cycling injuries include knee, lower back, and neck pain. These injuries can be caused by improper cycling posture and can be prevented by using a properly fitted bike and maintaining good posture while riding.
In conclusion, cycling is an excellent form of exercise and transportation, but it is essential to be aware of the potential for injury. By wearing protective gear, maintaining proper bike maintenance, and using proper technique, you can help reduce your risk of injury while cycling. If you experience pain or discomfort while cycling, you must consult a healthcare professional for proper diagnosis and treatment.
The most common injuries in Tennis and their causes and precautions
Tennis is a popular racquet sport that is enjoyed by millions of people around the world. However, like any other sport, it carries the risk of injury. This blog will discuss some of the most common sports injuries in tennis and how to prevent them.
One of the most common injuries in tennis is elbow tendonitis, also known as “tennis elbow.” This condition is caused by the repetitive strain of hitting the ball with a racquet, which can lead to inflammation of the tendons in the elbow. As a result, tennis elbow can cause pain and weakness in the elbow, wrist, and forearm. To prevent this injury, it is essential to use proper technique when hitting the ball and to take breaks when necessary to allow the elbow to rest. Stretches for the wrist and the elbow are beneficial as well. Wearing an elbow brace can also help to support the elbow and reduce the risk of injury.
Another common sports injury in tennis is shoulder impingement syndrome. This condition occurs when the tendons or bursae in the shoulder become inflamed, causing pain and a limited range of motion. Shoulder impingement syndrome is often caused by repetitive overhead movements, such as serving or hitting a backhand. To prevent this injury, it is crucial to warm up properly before playing, use proper technique, and take breaks to allow the shoulder to rest.
Lower back pain is also a common injury in tennis. This can be caused by the repetitive twisting and turning movements required in the sport and the impact of running and jumping on the spine. To prevent lower back pain, it is essential to use proper movement techniques and stretch before and after playing. Wearing the right shoes that offer good support can also help to reduce the risk of lower back pain.
In addition to these injuries, tennis players are also at risk for ankle sprains, wrist fractures, and heat exhaustion. To prevent these injuries, it is essential to wear proper protective gear, such as wristbands and ankle braces, and to stay hydrated during play.
In conclusion, tennis is a fun and enjoyable sport that people of all ages can enjoy. However, it is essential to take precautions to prevent sports injuries. Proper technique, stretching, and protective gear can all help to reduce the risk of injury while playing tennis. If you experience an injury while playing tennis, seeking medical attention as soon as possible is vital to ensure a full and speedy recovery.
Must-do exercises up to the age of 25
Regular exercise is important for maintaining good health and preventing various medical problems, including obesity, heart disease, and osteoporosis. Specific practices for adults up to 25 are essential for maintaining good health and preventing injury.
First and foremost, young adults must incorporate cardiovascular exercise into their routines. This can include running, cycling, swimming, or dancing. Cardiovascular exercise helps to strengthen the heart and lungs, improve blood pressure and cholesterol levels, and reduce the risk of obesity and other health problems. Aim for at least 150 minutes of moderate-intensity cardiovascular exercise per week or 75 minutes of vigorous exercise.
Strength training is also vital for young adults, as it helps to build and maintain muscle mass, which can help to prevent injuries and improve overall athletic performance. Strength training exercises can include lifting weights, using resistance bands, or performing bodyweight exercises such as push-ups and squats. Aim for two to three days of strength training per week, focusing on all major muscle groups.
Flexibility exercises are also crucial for young adults, as they help to improve the range of motion and prevent stiffness and injuries. Stretching exercises can include yoga, tai chi, or static stretches, such as holding a stretch for a set period. Aim for at least two to three days of flexibility training per week, focusing on all major muscle groups.
Finally, young adults must incorporate balance and coordination exercises into their routines. This can help to improve athletic performance and prevent falls and injuries. Balance and coordination exercises can include yoga, tai chi, or balancing on one leg. Aim for at least two days of balance and coordination training per week.
In conclusion, young adults should aim to incorporate a mix of cardiovascular, strength, flexibility, balance and coordination exercises into their weekly routine. Regular exercise has numerous benefits for overall health and well-being and can help to prevent a wide range of injuries and medical problems. If you have any concerns about your exercise routine, it is essential to consult with a healthcare professional for guidance.
4 simple ways to avoid pack pain in working professionals
I often see patients who are experiencing back pain due to the demands of their job. For working professionals, back pain can be a significant source of discomfort and can interfere with daily activities. Here are four simple ways that working professionals can avoid back pain:
Maintain good posture: Poor posture is one of the most common causes of back pain in working professionals. To avoid back pain, it is important to maintain good posture while sitting, standing, and moving. When sitting, keep your feet flat on the ground, your knees bent at a 90-degree angle, and your back straight and supported by the chair. When standing, keep your feet hip-width apart, your knees slightly bent, and your shoulders relaxed and back. Avoid slouching or leaning to one side, as this can put unnecessary strain on your back muscles.
Use ergonomic equipment: Another simple way to avoid back pain is to use ergonomic equipment at work. This includes things like ergonomic chairs, desks, and keyboards that are designed to reduce strain on the back and promote good posture. If your job requires you to lift heavy objects, use proper lifting techniques to avoid straining your back.
Take breaks: Working for long periods of time without taking breaks can put a lot of strain on your back. To avoid back pain, it is important to take frequent breaks to stretch and move around. Stand up, walk around, and stretch your back muscles every 30 minutes or so to keep them from getting stiff and sore.
Exercise regularly: Regular exercise can help to strengthen the muscles in your back and improve your overall posture. Incorporating activities such as walking, swimming, or yoga into your weekly routine can help to keep your back muscles strong and flexible.
In conclusion, there are several simple steps that working professionals can take to avoid back pain. Maintaining good posture, using ergonomic equipment, taking breaks, and exercising regularly can all help to reduce the risk of back pain and promote good overall health. If you are experiencing back pain, it is important to consult with a healthcare professional for proper diagnosis and treatment.
FITNESS FUNDAS FOR TEENAGERS!
The sight of Messi or Ronaldo deftly dribbling the ball, dodging the defenders and cruising swiftly from one end of the ground to the other is a sight to behold! The sheer power and stamina of Serena Williams, deftness and agility of PV Sindhu… The list is endless. Simply mind-boggling, isn’t it?
The point is that they are where they are because of the unrelenting efforts they have put in to train their bodies from a very young age, right since they were kids.
Well! You may not have to play international games, but the importance of having a fit body does not limit itself to sports people!
So why is it important? Replacing sedentary time with regular physical activity in teenagers is associated with many beneficial health outcomes. It improves cardiorespiratory and musculoskeletal fitness and positively impacts mental well-being and social interactions.
As per WHO guidelines (1), it is recommended that children and adolescents should be engaged in at least an average of 30 to 60 minutes per day of moderate- to vigorous-intensity, primarily aerobic, physical activity; for three or more days per week.
One should start by doing small amounts of physical activity and gradually increase the frequency, intensity and duration over time.
A good mix and match of cardio, muscular strength and mobility workouts will give balanced results and increased endurance, even for teens. Apart from outdoor games, one can do exercises at home too.
CARDIO:
You can go for Burpees, air squats, jump rope, jumping jacks, high knees, mountain climbers, and jumping lunges, among others. They help keep the heart fit and are also suitable for bone health.
STRENGTH TRAINING:
Planks, squats, dips, pike push-ups, leg raises, and leg stretches are exercises you can take up to increase muscle strength.
YOGA:
Yoga, like music, relaxes your mind and body while building strength, stamina and flexibility. Deep breathing techniques post workouts help calm down the body and mind. Various yoga poses are practical and beneficial for health and the body.
TIPS:
-Ensure you slowly increase the pace and repetitions after beginning the regimen.
-Try and train under an instructor in the beginning to check if you are doing exercises correctly and maintaining a proper posture and form.
-Rest before repeating any workout!
-Stick to a routine.
-Eat well and stay hydrated!
MOST IMPORTANTLY – ENJOY YOURSELF AND HAVE FUN!
SOURCES –
https://www.who.int/publications/i/item/9789240015128
https://www.livestrong.com/article/476879-why-is-exercise-important-to-teenagers/
https://modernteen.co/workout-for-teenagers-at-home/
https://www.healthline.com/health/fitness/exercise-for-teenagers#for-overweight-teens
BE MINDFUL OF YOUR BACK!
6 simple tips for working professionals to avoid back pain.
I have got your back! These reassuring words give so much confidence; however, do you know how important your back is? It is a beautiful combination of muscles, bones, joints and tissues all working together. Your back muscles act as the primary support for your trunk. They work together to help you to move the upper part of your body. You can twist, turn, bend, stretch, sit and stand up straight. They help support the spine and with breathing.
You might be a working professional and not into lifting heavy loads. That doesn’t mean you don’t abuse your back. Long sitting hours, slouching or slumping postures on the chair, lack of exercise, anxiety and stress can play havoc with your back muscles. We avoid rectifying trouble till it gets out of hand. Stiffness in the back muscles can cause back pain, spasms and excruciating pain.
Here are 6 simple tips for working professionals to avoid back pain –
-Take frequent active short breaks and walk around a bit. Don’t stand in one place for a long time.
-Adjust your laptop or computer’s height to a comfortable level to avoid straining your neck. Get an adjustable ergonomic back support chair. The size of the chair should be such that it allows you to place both feet flat on the floor. Additionally, for extra support, you can place a small pillow, a rolled-up towel, or a lumbar roll in the small of your back.
-Do simple stretching exercises, including forward, backward and side bending while at work, and roll your shoulders and neck.
-One of the most important things is being mindful of your posture and breathing. Sit straight, take full breaths to fill your lungs and exhale slowly. Do this periodically whenever you feel stressed out.
-Carve out time from your busy schedule to do some overall body exercises or yoga. Include exercises that work on your core and strengthen your back and abdominal muscles.
-Be mindful of including optimum calcium and vitamin D in your intake in consultation with your doctor.