5 habits you need to change now to reduce back pain

***5 habits you need to change now to reduce back pain***

1. Don't sit in a slouched position. If you do long sitting in a slouched position, it strains your spine and develops muscle imbalance which increases your back pain. So sit in an Up straight posture for the optimal use of muscles.
2. Don't sit on the bed without back support. If you sit on the bed for a long duration, it strains your tail bone.
3. Avoid too much rest and overexertion. Keep a balance between rest and activity.
4. Avoid unhealthy food and take a balanced diet that is rich in Vitamins and proteins for better muscle growth.
5. Avoid using the wallet in your back pocket. A wallet in your back pocket can compress sciatica nerve which is running from the back of the hip and it can increase your back pain.

For any further advice/assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

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UPPER CROSS SYNDROME AND ITS CLINICAL PRESENTATION

UPPER CROSS SYNDROME AND ITS CLINICAL PRESENTATION : In UCS there is muscle imbalance due to long hours sitting in bad posture. In India, this problem is increasing in corporate employees due to bad posture and bad lifestyle. In Upper cross syndrome muscles that get tight are : Upper trapezium, Levator Scapula, Pectorals, Sternocleidomastoid, and muscles that get weak are Rhomboids, Lower Trapez ius and Neck Flexors. This muscle imbalance can create pain and dysfunctioning in the atlanto-occipital joint, Shoulder joint, cervical joint, cervicothoracic joint. A person with upper cross syndrome presents with neck pain, headache, shoulder pain, stiffness in the neck and at times tingling and numbness in hand. For any further advice/assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

Best Home Remedies to treat Neck Pain

****Best Home Remedies to treat Neck Pain**** * Avoid using a thick pillow for sleeping. * Correct ur posture and take postural training from an expert Physiotherapist. * Use moist hot pack on the side of Neck and site of pain. * Take over the counter muscle relaxant or pain killer if u don't have any allergy or stomach issue or u don't have any systemic problem. * Do mild neck stretching exercises. * Do mild massage around the neck but not over the spine. * Get an X-ray done if pain persists for a long duration. * Consult a doctor if the pain is severe. For any further advice/assistance call our expert @ 9811448365 expert clinician at Theracare sports injury clinic.

Ways to prevent frozen shoulder

ways to prevent frozen shoulder** 1. Don't ignore shoulder pain and take right treatment for that. 2. Use hot pack if there is no swelling. 3. Don't sleep on the side where u have pain. 4. Keep ur shoulder mobile by doing mobility exercises in pain free range under the guidance of expert Physiotherapist. 5. Don't lift heavy weight. For any further advice/assistence call our expert @ 9811448365 expert clinician at theracare sports injury clinic.

PHYSIOTHERAPY

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