Back pain specialist In Pune

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Back pain specialist In Pune

• Painex

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• Back Pain lasting for less than a couple of
  months, pain that gets relieved on rest, pain not
  associated with tingling, numbness or weakness of
  any part and pain not affecting day to day
  activities can be managed at home by simple
  measures
• Core strengthening Contrary to popular belief,
  the core is not only the abdomen muscles. It
  involves back muscles as well. It is basically
  the central part of your body. Exercising
  regularly to maintain core strength is a great
  way to prevent back pain. A flat tummy is the
  added advantage!
• Maintaining mobility of the spine Sedentary
  lifestyle leads to maintaining a fixed position
  of the back for prolonged periods. Also
  hamstrings and neck muscles go into spasm. All
  this leads to change in dynamics of spine motion,
  stiffness of the joints and muscles, ultimately
  aggravating back pain. Doing simple stretching
  and twisting movements every hour and getting up
  and walking about, along with forward and
  backward bending will take less than a minute of
  your time, but will go a long way in reducing
  stiffness.
• Never ever exercise without a proper warmup- I
  see several cases of gym injuries leading to back
  pain. The idea behind warm up is, prior to
  starting exercise, our muscles are idle, and have
  accumulated lot of water. Also the muscles and
  joints are stiff. If we start exercising
  directly, these muscles and joints are more prone
  for injury which could lead to complications.

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• Lifting weights avoid lifting weights more than
  10 of your body weight if you already are
  suffering from back pain. Also if weight has to
  be lifted from the ground/from low height, always
  bend your knees and thrust your hips out while
  lifting. This off loads the back and you can
  prevent injuries.
• The ideal mattress should be firm. it is true
  that very soft mattresses can aggravate back
  pain, as the back doesnt receive any support if
  the mattress is too soft. However, sleeping
  directly on the ground is also not advisable as
  the spine curvature cannot be maintained if
  mattress is too hard.
• Pain killers should be taken cautiously, as long
  term use of pain killers could lead to side
  effects on kidneys, blood clotting etc. Also the
  root cause of pain should be detected and tackled
  rather than just suppressing the symptoms.
• Obesity and back pain increased weight leads to
  pressure on the spine and aggravates back pain.
  Losing just 10 of your body weight will help
  reduce back pain drastically. However, crash
  diets or vigorous exercises are not recommended.
  Weight loss should be gradual and healthy.
• Pregnancy and back pain This is a very common
  problem, back pain during and after pregnancy,
  after Caesarean section, and it is a huge topic
  on its own.
• Regular mobility in form of back exercises, yoga,
  Pilates, whichever form is suitable for you is a
  must in order to maintain spine health.
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• Any tingling, numbness, loss of control on
  urine/motion needs urgent referral to a doctor.

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