When you visit a physiotherapy clinic with excruciating back ache, you hardly expect your therapist to advice regular exercise. Believe it or not, doctors actually feel that regular exercising can help alleviate chronic back ache. Specialists consider exercising to be an inexpensive, non invasive and affordable means of curing back related problems. Why is exercising advised?To begin with, regular exercising helps in reducing weight. Losing weight reduces the stress on the muscles of the lower back, relieving you of the pain. Exercising also improves body flexibility and a range of body motions. It also works towards strengthening the back muscles, thus preventing future episodes of chronic pains or aches. What kinds of exercises are advised?Since the lower back muscles are already stressed, safety becomes a top priority before you begin your exercise regime. You need to visit your physiotherapy clinic and stick to the suggestions offered by your physiotherapist. Exercises that put pressure on the affected area should be avoided completely. Here are some exercise suggestions. · Swimming – Water provides excellent support to your muscles and joints when you exercise. Apart from swimming, you can also try walking in water, lifting your body slowly with the help of your hands and similar movements for stretching and strengthening your muscles. Going for an aquatic exercise class might also help. · Bicycling – Cycling is an excellent exercise, which helps strengthen the joints and muscles of your lower back. Go slow and stop if you experience discomfort in and around the hip area. Make sure you do not overdo your biking schedule. Start with shorter durations and increase as the days pass. · Playing golf – If you love playing golf, your physiotherapist will certainly advise you to continue since it happens to be a low impact sport. However, make sure you stretch and warm up before starting off. Remember to keep your posture right and use the right shoes before you begin exercising. via Blog | Physiokit SG http://physiokit.sg/ecp-blog/2017/10/23/should-you-exercise-with-lower-back-pain
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Flying long distance with severe back pain might prove to be extremely tiring. You will need assistance with respect to seating arrangements, additional help for moving around and so on. So, what should you do? Your physiotherapy specialist is the best person to guide you. Here are some more tips for your assistance. Carry a letter from your doctorIt is wise to carry a letter with you, duly signed and stamped by your physiotherapy specialist. The letter should be addressed to the customer service department of your airline. It must specify your condition and the kind of help and assistance that you might need for a safe and comfortable flight. Although most airlines have a bad reputation with regard to the quality of customer service, a letter will at least brighten your chances of getting some help. Choose your seat wiselySome seats would be free while others will require additional pay. You must book a window seat that is not too far away from the washroom. Being on the middle or the aisle seat would require you to move out multiple times, whenever your co passenger wishes to step out for a quick washroom visit or a small walk down the aisle. The window seat remains undisturbed. Keep medications handyIf the pain is severe, you can take a painkiller tablet right ahead of your boarding time. This will help manage the pain during the course of the flight. Keep other medications handy too. If it is a long haul flight, you may need to pop another pill or apply muscle relaxant for additional relief. Don’t pack unnecessary thingsWhen you are traveling with pain, it is always advisable to pack light. Carrying heavy bags will only worsen your condition. Ask your physiotherapist to provide you contacts of some specialists you might have to consult, during your stay. via Blog | Physiokit SG http://physiokit.sg/ecp-blog/2017/10/23/tips-for-flying-with-back-pain Let’s face it; most of us are ignorant about spine care. And it is this casual approach that makes the spinal cord more susceptible to pains and injuries. Physiotherapy specialists assert that timely care and maintenance goes a long way in protecting it. Here are 4 more ways to take preventive care of your spine. 1. Choose the right pillow for your sleepIdeally, you need a pillow for supporting the curves of your neck. So, people with different sleeping postures will need different pillows. If you sleep on the side, your pillow should be thicker for ensuring correct positioning of the head and neck. Similarly, a lot depends on your built as well. Petite frames will need slimmer pillows and broad shouldered people will need thicker ones. 2. Exercising in waterExercising in water is excellent for your spine because the buoyancy of water provides upward support to your spine and reduces the downward force of gravity. In addition, the mild viscosity of water provides the right resistance to motion, by friction. This reduces the risk of spine injury during exercising and provides additional flexibility to the spinal joints. 3. Kick the buttSmoking actually increases the chances of developing spinal disorders that are degenerative in nature and may lead to back pain. This is because smoking is responsible for damaging vascular structures of joints and discs. Therefore, if you are a smoker, it is time to kick the butt and opt for healthier addictions instead. Although this may seem difficult at first, the efforts are surely to pay off. 4. Opt for a standing deskThe sitting posture puts three-fold pressure on the spinal discs of your lower back, as compared to the standing posture. Your lumbar spine can be under huge stress if you sit at your desk for long hours. Opting for a standing desk for intermittent use will do a whole lot of good to your spine. Never ignore pain or discomfort in the spinal discs. Seek comprehensive guidance and help from your physiotherapy specialist before it is too late. via Blog | Physiokit SG http://physiokit.sg/ecp-blog/2017/11/3/4-more-ways-to-indulge-your-spine Most of us tend to be ignorant about the condition of our spine, and neglect aches and pains till they are manageable. It is only when the problems become acute, requiring frequent visits to a physiotherapy clinic, do we sit up and take note. It is important to understand that problems of the spinal cord can lead to fair amount of complications. Ideally, you should take proactive measures for keeping the all important support system of our body, in perfect shape. Here are 4 ways to pamper your spine. 1. Include yogic postures in your daily regimeBelieve it or not, practicing yoga is the best way to strengthen your spinal cord. You need to keep aside half hour everyday and practice the cobra pose, cow pose, twist while sitting, dog pose by facing downwards and triangle pose. When practiced daily, these posses nourish the spine and make it more flexible. 2. Take a walk regularlyAnother way to indulge your spike by strengthening the core muscles is to set time aside for a walk, on regular basis. Low impact aerobic exercises like jogging can also be considered. Apart from strengthening the core, daily walks improve flexibility and reinforces the bone structure. 3. Eat rightAvoid saturated fats, too much sugar, baked good, processed or packed foods in your diet. These are extremely harmful for your spine. Choose fresh fruits, whole grains and veggies instead. Opt for sources of lean protein like chicken or tofu. 4. Check your sitting postureThis is especially important if you have a desk job. The spine has several curves and ideally, the sitting arrangement should support these for proper comfort. You will certainly need ergonomically designed chairs. You may also consider sitting on an exercise ball for few hours in the day. As your physiotherapy clinic will advise you, any problem concerning the spine, should be tackled immediately. Preventive measures go a long way in managing these problems in future. via Blog | Physiokit SG http://physiokit.sg/ecp-blog/2017/11/3/top-4-ways-to-indulge-your-spine The ankle sprain – an injury all too familiar to us athletes and non-athletes alike. Often, we take it through the age-old “rest & ice method”, start wriggling our ankle after a few days of limping around and return to play within a week or two. Why then, do we find it more difficult to maintain our balance on the court or field even months after the initial injury? Ankle inversion injuries (foot twisting inwards) are the most common ankle sprains which can occur during twisting or turning movements, or landing from a height. The sudden twisting of the foot places shearing forces on the ligaments on the outer side of the ankle, resulting in an overstretch, or in more severe cases, tearing of the ligaments. Pain and swelling often arise from the trauma of an ankle sprain. Subsequent pain-avoidance behaviors, which include limping and limiting movement in the acute phase, can also alter the way we move. Additionally, mechanoreceptors embedded within the ankle joint and ligaments also lose their ability to provide proprioception – the way the body tells where it is in space (this partly explains why you feel wobbly when attempting to balance on the injured leg!). These changes often result in compensatory movements, which may over time lead to tissue adaptation further up the kinetic chains of our body. Left unaddressed, these deficits in neuromuscular control contribute to a higher risk for recurrent injury, leading to chronic ankle instability. Our physiotherapists will be able to guide you through your recovery and advise on your readiness to return to sport, with a goal of reducing risk for recurrence. This includes an in-depth assessment of your posture, movement, neuromuscular control and other risk factors. Your physio will then guide you through the rehab process which may include swelling management, taping, postural & neuromuscular training, strengthening & proprioceptive exercises to aid your return to sport. Our goal is to have you back in play with a reduced risk for recurrent injuries so that you minimise your injury downtime! Reference: Gribble et al., (2016). Evidence review for the 2016 International Ankle Consortium consensus statement on the prevalence, impact and long-term consequences of lateral ankle sprains. Br J Sports Med, 50 (24), 1496-1505. via Blog | Physiokit SG http://physiokit.sg/ecp-blog/2017/12/14/the-ankle-sprain-when-can-i-return-to-play Neck pain is both very common and fairly scary. Patients often rush to their doctor for scans to get to try and seek the answer to their pain but this often proves disturbing and unhelpful in equal measure. Often, neck pain is caused by poor posture, lack of movement or poor movement patterns that are occurring both in the neck and the rest of the body. Other common causes include sudden injury from an accident, degenerative disorders, spinal infection, and even stress or emotional tension. Most cases of neck pain do not require a surgical treatment. Self-help measures or home treatments help deal with most cases of neck pain. For more serious neck problems, you can visit a physiotherapy clinic or try other non-surgical treatment options. MedicinesIf you have acute, short-term neck pain, you can use over-the-counter pain relievers or seek medical attention. Some common types of drugs that work well for neck pain include anti-inflammatory drugs, muscle relaxants and even opioids. Cervical collarsYou may also be advised to use cervical collars to help support the neck and restrict extreme neck movements for a short period. Make sure you do not use it for more than one or two days. Long-term use of soft collars has not shown to be of benefit and may even worsen a neck condition by causing weakening of the surrounding muscles that support the neck. Physical Therapy (Physiotherapy)Combining manual therapy with exercise is one of the most effective treatments of neck pain. Manual therapy includes targeted soft tissue release (various types of specific massage), mobilisation of the joints and manipulation. If done correctly, this type of treatment helps release tension and muscle stiffness naturally. However, it is very important to undergo any kind of manual therapy under the guidance of an expert such as a Physiotherapist or Osteopath. chiropractor or osteopathic doctor. Physical therapy (physiotherapy) can resolve most cases of neck pain within three to six weeks. You practitioner will also ask you to continue doing some stretching and strengthening exercises at home to help prevent any possible relapse. It will be important to seek a physiotherapist that looks for root cause of your condition, be it postural, your movement patterns or restrictions within your shoulders, mid back or even further afield to help solve the route of your problem. More research is now showing that is almost important to get the root of the problem with an MRI! AcupunctureThis treatment method works by inserting a number of fine needles in different parts of the body. That way, they try to restrict the pain singles from reaching the brain. According to acupuncture experts, neck pain or any kind of pain occurs when the natural energy flow or “Qi” of your body gets obstructed. Acupuncture treatment helps to unblock the Qi flow through needling and thus helps restore natural movements of the neck. Make sure you receive any kind of acupuncture treatment from an expert in the field. Dry Needling Dry needling is another technique often utilised my physiotherapists, osteopaths and medical doctors to resolve pain and reduce spasm, restoring muscle length. It uses the same type of needles as used in acupuncture but in this case the needles are briefly inserted into areas bands of tension causing a “twitch response”. This response causes a relaxation of the tissue and the brief injury to the tissue via the needle helps accelerate the healing process. In summary there are a large range of treatments available for neck pain. Most of the time neck and back pain can not be adequately explained with an x-ray or MRI and does NOT require surgical intervention and can be resolved with physiotherapy or “conservative” management. The key is early assessment by a qualified practitioner to rule out any serious conditions and identify the route cause of your problem followed by appropriate manual therapy, exercise prescription and potentially adjuncts such as dry needling or acupuncture. from Articles - Integrative Physio http://www.iphysio.sg/articles/2017/7/13/non-surgical-treatment-options-for-neck-pain via Physiokit Singapore Welcome to our first blog post!
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