high heels cause pain

High Heels: To Wear or Not to Wear?

There will hardly be a woman who would not love to wear high heels (having put rationale aside) and appear as a long legged, stylish lady! And there are a lot of them who cannot forego the attraction, despite the discomfort that high heeled shoes bring with them!

Here are few facts related to High heel shoes

what do high heels do to our body

High heels are one of the biggest causes of knee pain because they throw your whole body out of alignment. Your feet are forced up at an unnatural angle, so your body is pushed forward and the balls of your feet are supporting all of your weight. This causes your knees to tense up and work harder to keep you upright, while the forward position puts more pressure on the shock-absorbing cartilage under your kneecaps. After a few hours, you will probably feel some discomfort in heels, but the real damage — such as chronic knee and back pain and osteoarthritis — may not be apparent for some time.

Shoes that have no heel at all can also cause knee pain

As a general rule, wearing shoes with heels no higher than three-quarters of an inch will help to maximize knee support. However, shoes that have no heel at all can also cause knee pain by not adequately cushioning your feet as they hit the ground and increasing the amount of shock the joint has to absorb. For this reason, avoid shoes with heels that are lower than half an inch.

workplace health and wellness

Physiotherapy, a sustainable solution for workplace Health & Wellness

Author: Subodh Gupta
As India grows increasingly important in the World economy, more and more Indians are getting into white collared jobs. Information Technology or IT/ITES sector, alone forms the largest employer in the organized private sector of our country. And when over 50 % of these IT professionals in India report musculoskeletal problems like back pain, neck pain etc, one cannot ignore the mounting size of the issue.

A high prevalence of musculoskeletal (orthopedic) problems has been seen amongst IT workforce. Studies have found that over 50% of the IT professionals in India report these issues. Office for National Statistics in UK has found that back, neck and muscle pain accounted for more absences than any other ailment.

Fortunately, Indian IT/ITES companies invest significantly in providing high quality infrastructure, lighting arrangements and furniture to minimize the physical stress their employees undergo and to enhance their well-being. However, the employees continue to suffer in spite of such investments – as indicated by the studies.

Moreover, the sedentary nature of lifestyle (even out of office) adds to the health burden. Hectic business travel and ever-increasing commute further add to the list of woes. While the employers do provide health insurance; THAT solution is more ‘reactive’ in nature and not ‘preventive’. 

If you are an office goer and have faced back pain, wrist pain, shoulder problem or similar ailments, we would like to hear your story!

The two big culprits causing these health issues are – sedentary life style and poor posture. Organisations need to invest heavily in building a culture of ‘Active Life’ and like annual health check-ups, they need to organize Annual Posture check-ups. Benefits do not limit to the following:

  1. Not only will the organizations notice improved health of their employees, they would also find it reflecting in the overall productivity, as well.
  2. Moreover, good posture, by being an inherent part of body language, is fundamentally linked to business success as suggested by Harvard Business School.

The organizations should initiate discussions with Physiotherapy organizations who can not only educate their employees but also assess them and design (a) exercise programs, (b) posture check-ups, (c) group therapy programs which align with the requirements of the community. Physiotherapy is an especially effective and sustainable solution in alleviating such ailments. Given that the average age of the employees in most Private sector, even more so in IT/ITES sector is about 28 years, Physiotherapy and Therapeutic exercises work very well as a young body responds very well to these interventions.

Group Therapy at workplace for Corporates

Short 5 minutes ‘workout at work’ programs, annual ‘posture check-ups’ and corrective programs and ‘group therapy programs’ can easily be implemented by any organization without any interruption and disturbance to its existing business schedule. Also, educative workshops on ergonomics, posture and exercises should become a part of their training program.

A Physiotherapy driven organization like ReLiva (www.reliva.in) regularly assists various corporates, with its Physiotherapy expertise, to develop solutions for specific needs of workplace, many of those in IT/ITES community. That is how it adds not only to the well-being of their employees but also helps create a healthier and more productive work environment.

If you are an office-goer and have faced back pain, wrist pain, shoulder problem or similar ailments, we would like to hear your story!

Comment below, tag someone who can help organize this in your office or write to us personally at contact@reliva.in so we can get in touch and/or share your story with everyone out there (of course, with your consent) Even better, if you can send your story to us along with photographs/pics !

DISC Prolapse

Physiotherapy provides a successful treatment for spinal disc prolapse rehabilitation. Typically the treatment includes back pain relief and protection, exercise program for lower abdomen and core stability, restoration of function and preventing a recurrence.

ReLiva Physiotherapy provides Disc prolapse rehabilitation for managing such symptoms at its clinics in Navi Mumbai and Thane. The treatment phases are described hereunder:

1. Back Pain Relief & Protection:

Our physiotherapists will use an array of treatment tools to reduce your back pain and inflammation. These include: ice, electrotherapy, and unloading taping techniques. Apart from these certain techniques or exercises that unload the inflamed structures are also utilized to provide pain relief and reduce inflammation.

2. Prolapsed Disc Exercises:

  • As your pain and inflammation settles, our physiotherapist will turn their attention to restoring your normal joint alignment and range of motion, muscle length and resting tension, muscle strength and endurance.
  • Our physiotherapist will commence you on a lower abdominal and core stability program to facilitate your important muscles that dynamically control and stabilize your spine.
  • Our physiotherapist may recommend a stretching program to address your tight or shortened muscles.

3. Restoring Full Function:

Depending on your chosen work, sport or activities of daily living, our physiotherapist will aim to restore your function to safely allow you to return to your desired activities. Everyone has different demands for their body that will determine what specific treatment goals you need to achieve. For some it is simply to walk around the block. Others may wish to run a marathon.

Your physiotherapist will tailor your back rehabilitation to help you achieve your own functional goals.

4. Preventing a Recurrence:

Back pain does have a tendency to return. The main reason it is thought to recur is due to insufficient rehabilitation. In particular, poor compliance with deep abdominal and core muscle exercises. You should continue a version of these exercises routinely a few times per week.


Back PainBack Pain Cycle


What is PIVD or Disc Prolapse?

The term PIVD /prolapsed intervertebral disc means the protrusion or extrusion of the nucleus pulposus through a rent in the annulus fibrosus

  • Between the bones (vertebrae) of your spinal column are discs that contain a gel-like substance.
  • These discs allow the back to flex and bend, and act as shock absorbers between the vertebrae.
  • When one of these discs ruptures, the gel-like substance can bulge out putting pressure on nearby nerves. This condition is referred to as a herniated disc, prolapsed disc, or slipped disc and can cause severe back pain and other symptoms.
  • The most common age to develop a herniated disc is between 30 and 50 years. Men are affected nearly twice as often as women are.
  • The discs between the spinal vertebrae are composed of a tough outer casing (the annulus) with a gel-like centre (the nucleus).
  • A herniated disc occurs when the annulus of the disc tears and the contents of the disc are pushed out through this tear. The bulging disc material may press on nearby nerves causing pain and affecting function.

As we age the discs become less flexible and begin to harden, making them more prone to tears. A herniated disc can be caused by a single excessive strain or injury. However, as degeneration of the discs progresses with age, some people may suffer herniated discs from more minor exertions or twists.


Spine Disc herniation stagesDisc Bulge in Lumbar Spine



  • Ageing
  • Being overweight (creating more pressure on the spinal column)
  • Smoking (which can contribute to the degeneration of discs)
  • Incorrect lifting of heavy weights.
  • Repetitive strenuous activity.

Signs and symptoms:

The most common symptom of a herniated disc is sciatica:

  • This is characterized by a sharp, often shooting pain that extends from the buttocks down the back of one leg, and is caused by pressure on the sciatic nerve. Other symptoms that may be experienced as the result of a herniated disc include:
  • Lower back pain
  • Leg or arm pain
  • Abnormal sensations such as tingling, numbness or pins and needles in one arm, one leg or buttock
  • Burning pain in the shoulders, neck, arm or central back
  • Muscle weakness.

If problems with bowel or bladder function are experienced this may be a sign of cauda equine syndrome - a rare but serious complication of a herniated disc. Immediate medical attention should be sought if this is suspected.


  • 1. Physiotherapy helps reduce pain.
  • 3. Increases core strength making your spine more stable to prevent further injuries.
  • 4. Physiotherapy helps achieve your functional goals.


  • A bulging disc may be as painful as an herniated disc
  • Prolapsed discs cannot be diagnosed with an x-ray. You need an MRI
  • Many disc pain conditions are misdiagnosed

If I were to gather a group of middle age folks (45 average age) who have NEVER had back pain before and shoot MRIs on them all, here's what we would find:38% would have disc bulges,

  • 37% disc protrusions (aka: contained herniations),
  • 11% disc extrusions (aka: non-contained herniations),
  • 0% disc sequestrations (aka: free fragments) and
  • 4% nerve root compression by the disc herniation.

A more shocking statistic is that 60% of asymptomatic middle aged people would have findings of disc bulge or worse (protrusion, extrusion) on MRI!

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