https://www.prophysiotherapy.in/blog/top-7-exercises-make-you-free-from-back-pain/

Let me preface this list with the reasons for most back pain. We have three curves of the spine: cervical (neck), thoracic and lumbar (lower back). When these curves are out of ‘alignment’ is when we have problems.

Kyphosis: C-shaped spine due to rounding of thoracic spine.
Lordosis: ‘Donald duck’ or ‘pigeon chest’ due to lumbar hyperextension.
Scoliosis: sideways misalignment of anywhere along the spine.

For more to know consult one of Physiotherapist in JP Nagar.

Backache is a very common complaint which affects all age range. Pain in the lower part of the back is commonly referred to as Lumbago. It can be defined as mild to severe pain or discomfort in the area of the lower back.The pain can be acute (sudden and severe) or chronic if it has lasted more than three months.

Most people will experience lumbago at some point in their life. It can occur at any age but is a particular problem in younger people whose work involves physical effort and much later in life, in the elderly.

Lower back ache is one of the world’s No. 1 health complaint amongst corporate employees. It is the most common cause of job-related disability. Lower back ache is gender agnostic, ie. it attacks both men and women equally. It can range in intensity from a dull, constant ache to a sudden, sharp sensation that leaves the person incapacitated. Sedentary lifestyles are the main cause of lower back ache. Most lower back ache cases are acute, or short term, and the pain lasts a few days to a few weeks. It tends to resolve on its own with self-care and there is no residual loss of function.

The lower back, or lumbar area provides structural support, movement, and protection of certain body tissues. As most of the employees spend their working hours sitting, lower back is subjected to a lot of stress and strain due to weight of the upper body. Lower back ache is caused due to conditions affecting the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, muscles of the low back, internal organs of the pelvis and abdomen, and the skin covering the lumbar area.

Symptoms

Lower back ache symptoms may include any of the following:

1. Dull aching pain
2. Sharp pain
3. Tingling or burning sensation
4. Weakness in your legs or feet

Lower back ache can differ from person to person. The ache may be mild, or it can be so severe that you cannot move. Depending on the cause of your back ache, you may also have pain in your leg, hip, or the bottom of your foot.

Lower back ache is triggered by everyday activities, injury, overuse and it is aggravated by prolonged rest or inactivity. Long hours of sitting or standing and incessant quick movements can be other triggers.

• How can physiotherapy help?

  Your physiotherapist at pro physiotherapy clinic, j.p. nagar and bannerghatta road, bangalore can identify the factors contributing to your specific back problem and design a treatment plan and management program that’s just right for you. They’ll also check if any underlying health conditions could be contributing to your back pain.
• It is completely depended on the effective physiotherapy. We are one of the best Physiotherapist in JP Nagar.
  

  Top Physiotherapist in JP Nagar 

  Our specialist doctors are well known for their service with a high level of practise in their services.
  “Practise makes person perfect” Our doctors one of the perfect Physiotherapist in JP Nagar.
• Your physiotherapist at pro physiotherapy clinic, j.p. nagar and bannerghatta road, Bangalore can help with:
  • Assessment and advice on your back pain
  • Mobilization and manipulation as appropriate
  • Specific exercises to help your recovery
  • Designing a pain management plan
  • Education on how to manage any future back problems
  • Advice on returning to work, sport and general activities
  • Workstation assessments, ergonomic analysis and advice on specific work tasks
  • Referring you to other appropriate health providers if needed.                                                                                    Top physiotherapy clinic in J.P.Nagar, Bangalore , pro physiotherapy Clinic presents top 7 exercises for back pain. And these are :                                                                                   

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1. Extension press-up:

Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the Sphinx position, where your forearms are in contact with the ground. Then over time begin to press up. If you are flexible, you may be able to straighten your arms fully over time. Hold for 10 seconds, then repeat.

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2. Knee to Chest: 

Start with both legs and heals together flat on the ground. Raise your right knee upward and pull it toward your chest with your hands. Hold for 30 seconds, then return to starting position. Repeat with other leg. Do ten repetitions with each leg, alternating between right and left.

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3. Cat & Dog:

Start on all fours. Create an arch in your low back by raising your abdomen toward the sky, while at the same time bowing your head. Hold for 30 seconds. Go back to starting position.Arch your back the opposite direction by lowering your abdomen toward the ground, while at the same time raising your head. Hold for 30 seconds. Go back to starting position. Repeat exercise 20 times.

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4. Standing Back Extension:

Standing Back Extension  – This exercise can be done at work or any other place where doing a press up on the floor is practical. Start with hands on low back. Slowly arch backward as far as you can without discomfort. Hold only for three seconds, and return to starting position. Repeat five times.

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5. Bridge: 

Still lying on your back with your feet flat on floor, lift your hips and torso off the floor into a bridge. Then interlace your hands underneath your hips and press your shoulders an upper arms into the floor, lifting your hips higher. Hold for 10 seconds. Lower yourself slowly back down, rolling down from the top of your spine to your tailbone. Repeat three times. 

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6. Side-to-side twist:

Still lying on your back, bend your knees and place your feet flat on the floor. Keeping both shoulders on the ground, roll your bent knees to one side, holding them there for 10 seconds. Return to the starting position and repeat on the other side. Run through the series two or three times.

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7. Superman:

How To: Lie face down on an exercise mat with your toes pointed down and your forehead on the floor.Keep your gaze in a neutral position (a). Bring your arms straight out in front of you with your palms on the floor (b). Engaging your back, glutes and hamstrings, lift your hands and feet a few inches off the ground (c). Repeat for ten reps, holding for three seconds each time.

Pro tip: As you lift your arms and legs off of the floor, be sure to pull your shoulders down and back (our tendency is to scrunch them up to our ears). Inhale as you lift your body and exhale as you lower it.

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Pro Physiotherapy Clinic, best physiotherapy clinic in J.P.Nagar & Bannerghatta Road, Bangalore advice you to avoid these (below mentioned) 5 exercises to keep your back pain free.

1. Toe-touching; and twisting the spine:

Repetitive toe touching rounds the spine and puts pressure on the lumbar curve, performing this repeatedly places pressure on the inter vertebral discs which leads to degeneration.

2 Sit ups/Crunches

While sit ups used to be a favorite for working the belly this move only works 20 percent of your abdominal muscles and puts a huge strain on the back.  Pulling on the neck while crunching hurts the upper back and your lower back gets hit when as your hip flexors pull on the spine to raise your upper body off the ground.

So instead of opting for a  sit up routine, consider planking – which works your entire body while really focusing on your core repetitive sit ups put pressure on the spine.

3. Double leg raisers

Another favorite in the gym, but again a common exercise that can stress the lower lumbar and Sacro iliac joints. For most people, it’s nearly impossible to keep the back from arching as both legs raise and lower.

When that happens, the back hyper-extends, placing stress on the spine and increasing the risk of injury. If you’re set on doing double leg raises, try placing your hands underneath your lower back for added support, moving in a slow, controlled way. If you have any back pain – simply avoid this exercise.

4. Spinning with a rounded back

Mountain Mountain biking and cycling with an upright posture honours the correct lumbar curve and doesn’t create undue stress on the back, however leaning forward on a spinning bike or doing long distance road cycling may put stress on the lower spine and exacerbate tension in the area.

Commonly cyclist who complain of numbing fingers and numb toes while riding are actually suffering from the effects of locked up muscles which have tightened in response to the body’s rounded posture.

5. Running

Running is a high-impact exercise. The faster you run, the harder your feet hit the ground and this repetitive jarring is very hard on the joints and the spine.

BENEFITS OF PHYSICAL THERAPY.

https://www.prophysiotherapy.in/blog/physiotherapist-in-jp-nagar-benefits-of-physical-therapy/

Physical Therapy is the treatment which isn’t for everyone’s first decision of treatment. Regularly, individuals who have endured wounds and individuals with interminable agony or confined versatility lean toward medical procedure to exercise based recovery, trusting that medical procedure is a quicker and progressively powerful approach to treat the issue.

Physiotherapist in JP Nagar and Bannerghatta Road

In any case, most essential consideration specialists allude patients to a physical advisor as the principal strategy, since it is the minimum meddling methodology.

Exercise based recovery additionally has a few different advantages that can end up being as powerful as different courses of treatment, or stunningly better. Here are some such points of interest of exercise based recovery.

Physiotherapist in JP Nagar

Exercise based recovery oversees torment

Constant agony can be a standout amongst the most disappointing conditions to understanding, particularly if the hidden reason is obscure. Nonetheless, Physical therapy treatment systems and remedial activities can help assemble your joints and delicate tissue and reestablish muscle work, lessening throbs or taking out agony through.

Furthermore, when patients keep on playing out the endorsed physical activities routinely, it can shield the agony from returning.

Exercise based recovery can help keep away from medical procedure

While medical procedure is unavoidable at times, active recovery can help maintain a strategic distance from medical procedure for other people.

By disposing of torment, helping with recovery, and enhancing physical wellbeing, exercise based recovery can help mend harmed tissue and encourage versatility all alone, in this manner killing the need to go under the blade.

What’s more, on the off chance that you’ve just had medical procedure, PT can get you into great shape and help you recover quicker.

Exercise based recovery can avoid wounds

One of the key parts of exercise based recovery includes evaluating the frail territories in the patient’s body, and planning a PT plan that fortifies these defenseless focuses.

By perceiving the regions of strong or skeletal shortcoming, a physical advisor can examine how likely it is that a patient will endure damage, and make an activity routine that objectives and reinforces feeble muscle gatherings and joints, consequently anticipating future wounds in these zones.

Recoup from or keep games damage. Physical specialists see how extraordinary games can expand your hazard for explicit sorts of wounds, (for example, push breaks for separation sprinters).

They can configuration proper recovery or anticipation practice programs for you to guarantee a protected come back to your game.

Physiotherapist in Bannerghatta Road

Enhance your equalization and alert falls. When you start physical therapy treatment, you will get screened for fall chance.

In case you’re at high hazard for falls, specialists will give practices that securely and cautiously challenge your parity as an approach to imitate genuine circumstances.

Specialists likewise assist you with activities to enhance coordination and assistive gadgets to help with more secure strolling.

At the point when the parity issue is caused by an issue in one’s vestibular framework, Physical advisors can perform explicit moves that can rapidly reestablish legitimate vestibular working, and decrease and dispose of side effects of laziness or vertigo.

Oversee diabetes and vascular conditions. As a feature of a general diabetes the board plan, exercise can help viably control glucose.

Moreover, individuals with diabetes may have issues with sensation in their feet and legs.

Physical advisors can help give and teach these patients on legitimate foot care to anticipate further issues not far off.

Physiotherapist in JP Nagar

Oversee age-related issues . As people age, they may create joint inflammation or osteoporosis or need a joint substitution.

Physical advisors are specialists in helping patients recover from joint substitution, and oversee ligament or osteoporotic conditions minimalistically.

Heart and lung illness. While patients may finish cardiovascular recovery after a heart assault or method, you likewise may get PT treatment if your every-day working is influenced.

For pneumonic issues, physical therapy treatment can enhance personal satisfaction through fortifying, molding and breathing activities, and help patients clear liquid in the lungs.

Goodbye to Pain

Agony comes in numerous structures and is normally the principle motivation to see a physiotherapist.

Physiotherapist in JP Nagar

A throbbing painfulness can be of an engine vehicle damage, a sprained lower leg from ball practice, carpal passage disorder from an inadequately set up workstation, or endless lower backagony that began some time before you can significantly recollect.

It doesn’t make a difference how awful the torment is, on the off chance that it influences your execution at work, at the rec center, on the field or at home, you have to make a move.

Physiotherapy can enable you to oversee, alleviate or even take out the torment with the goal that you can return to making the most of your physical exercises.

Appreciate a Personalized Approach

Physiotherapists treat individuals of all wellness levels, from expert competitors to individuals who haven’t been to the rec center in years.

Contingent upon your damage, your physiotherapist will set aside the opportunity to demonstrate to you about the industry standards to appropriately move your body so as to maintain a strategic distance from weight on your joints and amplify the advantages of an exercise, in this way avoiding future sprain, strain or break.

Physiotherapist in Bannerghatta Road

By showing you the best possible exercise systems, you’ll accomplish quality and adaptability in your muscles and joints, to help keep future wounds from happening.

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No specific cure for OA exists and the severity of condition varies from individual to individual. Hence, a more generic approach to current treatment methods revolves around some combination of non-pharmacological and pharmacological treatment modalities. Mostly, all exercise programs for knee OA should be practical, albeit simple, but should be helpful in gradual and progressive cure of the condition. Each program should be individually designed for proper accommodations based on the severity, age, gender, weight, lifestyle, and the individual’s functional capabilities. These program settings should typically not involve any high-impact axial loading and should allow for proper rest intervals as set forth by the individual’s needs toward the frequency, intensity, and duration of the treatment. The goal of the program should be to decrease pain, increase the range of motion, increase the overall functional strength, educate about posture and gait, as well as to improve physical fitness levels and mobility.Pro Physiotherapy is the Top Physiotherapist in Bangalore.

Top Physiotherapist in Bangalore.

Weight reduction is one of the first and unproblematic measures that can be taken to reduce knee OA. Studies of OA have constantly shown that overweight people have higher rates of knee OA than non-overweight control subjects. This is due to the fact that force across the knees is 3-6 times the body weight; therefore, people who have more mass cause extreme forces on their knees, leading to the early onset or steady progression of knee OA condition.2] Individuals who are overweight may have circulation problems, possibly including a cartilage growth problem or a bone problem, which has the ability to cause cartilage breakdown or affect the bone underneath the cartilage, thereby leading to OA. Finally, overweight people have higher bone mineral densities, and high bone mineral density (or the absence of osteoporosis) may itself be a risk factor for OA. Weight loss is therefore a logical step to relieve pain in these joints and to slow the progression of degenerative arthritis. According to a study conducted by Mao-Hsiung Huang and group, pain reduction and improvement of walking speed in various degrees of severity of arthritis was observed in the OA population undergoing prescribed weight loss procedures.Suggestions from the Top Physiotherapist in Bangalore – Stress affects the condition of arthritis.

Apart from weight reduction and avoiding activities that exert excessive stress on the joint cartilage, there has been no specific treatment to prevent cartilage degeneration or to repair damaged cartilage in OA. Therefore, for the past several years, research has focused on determining the causes of knee OA and to discover how to stop the progression of the disease, aside from lowering the effects such as pain and discomfort by therapy. Some studies have even hoped to help reform the lost cartilage to return the knee back to health. A potential technique that can augment cartilage growth (stem cell tissue engineering approaches) is the use of electromagnetic field therapy (EFT). Modulation of cell signaling events by weak electromagnetic fields is associated with binding of hormones, antibodies, and neurotransmitters to their specific binding sites.[24] Pulsed electromagnetic fields (PEMF) treatment preserves the morphology of articular cartilage and retards the development of OA lesions. However, while supply limitations of stem cells can be overcome, the lack of tissue quality, specifically in the preparation of the differentiated stem cells toward the articular cartilage phenotype is still a major challenge for the researchers.

However, the most widely used remedy for knee OA is rehabilitation and physical therapy (PT). PT has proved to be useful in helping patients with pain and mobility. Fitness walking, aerobic exercise, and strength training have all been reported to result in functional improvement in patients with OA of the knee.[27] Having a clinical PT program has the benefits of onsite direction and availability of sophisticated equipment. By and large, various studies have shown that having these added benefits contributes to program adherence and overall higher outcomes while in the care of the PT. These programs may be divided into PT at rehabilitation center under the supervision and monitoring of doctors and trained specialists and the other one carried out through personal care as prescribed by medical practitioner at home.

Are you suffering from knee pain (OA)? Thinking about KNEE REPLACEMENT? Do you know 70% knee replacements are actually unnecessary, people can avoid by improving their muscles power and following proper ergonomics, do's and don't? And KNEE PAIN is very easy to manage by PHYSIOTHERAPY.To know more contact our experts.
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