buttock pain wallet

Buttock Pain? Is your heavy wallet to blame

Buttock Pain

Is your heavy wallet to blame?

Do you experience a sharp pain right at the centre of your buttock; especially when you sit? Do you get a sharp shooting pain radiating down your legs?

Well, this could be because of your big fat wallet. When it comes to wallet, size matters !

Carrying a big wallet in your back pocket can cause a major trouble to your back & buttocks. Your wallet may be a one stop locale for keeping your cards, cash, bills & coins. But sitting with heavy wallets in your back pocket can put a lot of stress on your buttocks, back and hip. The problem starts when your nerve in the buttock, known as SCIATIC NERVE gets pinched between your wallet & buttock. It causes pain in your hip and/or buttock. It can also cause pain all the way from your buttock down your leg.

Stuffing a wallet in your back pocket also tilts your pelvis to one side which puts more stress on your spine. Bigger the wallet; the more lopsided you sit & the achier your buttocks would be…

To minimize the stress on your buttock & spine, a small wallet that holds only the essentials is recommended. Also remember to take it out while seated for a long time – whether you are in a car, public transport or at your desk.

Instances of pain can be effectively managed by Physiotherapy treatment. So carry a smart wallet without wrecking your back

 

 

back pain

Back Pain – Causes, Self Care, FAQ and Home Exercise

Eighty percent of us will experience back problems at some point in our lives. Back pain is ranked second only to headaches as the most frequent cause of pain, and tops the list of workplace injuries, causing more loss of time, disability and money than any other workplace injury. Our backs are a carefully engineered network of bones, tendons, ligaments, and nerves that help balance and bear the weight of our bodies and the loads we carry. Any minor damage or imbalance to this delicate system can stress muscles and joints, causing pain and injury. A lifetime of poor posture, poor lifting, bending and reaching, and twisting activities can gradually weaken your back’s supportive structures as well as cause pain and injury.

Risk Factors for Back Pain
Being overweight. Your back has to support too much weight when you’re carrying extra pounds.
Poor muscle tone. If your muscles are not well toned, they can’t meet the challenge when you ask something extra of them.
Poor posture. Poor posture creates bodily stress, which can result in pain.
Improper lifting. Heavy lifting, carrying children, as well as occupational lifting can cause injury.
Desk /computer jobs. Our bodies don’t thrive sitting for long periods of time hunched over keyboards or other workspaces.
Unhappiness. Researchers have found that general dissatisfaction with our social and economic situations can double or triple the risk of low back pain.

With all these risk factors, it’s no wonder so many of us suffer from back pain. But it’s not a part of life you have to passively accept.

Frequently Asked Questions
Take a look at the following frequently asked questions—they’ll help you further understand this condition, and better care for yourself and your family.

Do I need surgery for my bad back?
No, not usually. More times than not, your back pain can be treated without going under the knife. However, some conditions, like a herniated disk, may benefit
from surgery. Even still, herniated disks may heal on their own. Bottom line—you should carefully consider your options, and then consider them again, before thinking about surgery.

What about alternative therapy?
Non-traditional therapy is becoming more widely accepted these days. It wasn’t long ago that chiropractic treatment was viewed as an “alternative” therapy. Now these specialists are a common part of the back care landscape. Other alternative therapies have received praise from sufferers, too. The choice is up to you.

Sit at a desk all day. Am I at risk for back pain and injury?
Yes. It’s a common misconception that physical laborers and construction workers are at a higher risk for back injuries. The fact is, those individuals in sedentary jobs are at risk for back injury, too. Exercise and regular movement are important factors in maintaining a healthy back.

How can I arrange my office environment to protect my back?
A chair with good back support and height adjusters that allow you to keep both feet flat on the floor can do wonders to keep your back in a healthy state. If you don’t have an adjustable chair, try to use a chair with a simple straight back whenever possible. Also, when it comes to your desk, arrange items (phone, keyboard, monitor, etc.) where you won’t have to twist and turn excessively to access them.

Will my back pain ever go away?
There’s good news and bad news. First the good news. With proper self-care and good prevention techniques you can be well on your way to fighting off back pain. Now the bad news. Considering that 80 percent of Indians experience back pain at some point in their lives—much of it recurring—you may never get rid of back pain altogether. That’s why it’s important to practice the prevention tips included in this section—and keep doing them even when you’re feeling better.

You may see an expert at ReLivaTM Physiotherapy & Rehab to ease your back pain and get a customised plan to keep your back happy.

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy.

home remedy for neck pain

Neck Pain: Managing at Home

Neck pain or a stiff neck is a common problem and usually nothing to worry about, except that it may be far more troubling.Neck Pain : Healing at Home

Neck pain or a stiff neck are extremely common and can affect your life in so many different ways.  Whether it is sharp neck pain, dull muscular aches, headache, or an inability to fully move your head, a sore neck, it can be very frustrating yet it’s simple to fix in the majority of cases.

The pain and stiffness usually gets better after a few days or weeks, and is rarely a sign of a more serious problem.

Neck pain can occur anywhere in your neck, from the bottom of your head to the top of your shoulders. It can spread to your upper back or arms. It may limit how much you can move your head and neck.

What Causes Neck Pain / Stiffness?

Neck pain can be caused by any of these:

1. An activity that harms/strains the neck.

You can get a painful or stiff neck if you sleep in an awkward position, use a computer for a prolonged period of time, or strain a muscle because of bad posture like slouching, continuously looking at an elevated screen etc. Anxiety and stress can also sometimes cause tension in your neck muscles, which can lead to pain in your neck.

2. An injury.

Neck pain can also be caused by an injury. A fall from a ladder or whiplash from a car accident can cause neck pain.

3. A medical condition.

Some less common medical problems like an infection in the neck, narrowing of the spinal canal  in the neck (Cervical Spinal Stenosis), Rheumatoid Arthritis can also lead to neck pain.

In such cases the symptoms are far more acute. You may feel a knot, stiffness, or severe pain in your neck. The pain may spread to your shoulders, upper back, or arms. You may get a headache. You may not be able to move or turn your head and neck easily. Sometimes you might have pain that shoots down your arm, ­­numbness, tingling, or weakness in your arm. If you have such severe symptoms, you need immediate medical attention.

Whatever it may be, it is important to make an accurate diagnosis of the cause of your neck pain so that appropriate treatment can be directed at the cause. In most cases caused by the first reason – neck strain, you can normally manage your symptoms at home by following the advice below.

Managing Neck Pain at Home

For most of neck pain cases caused by strain/ posture, the advice is generally the same: carry on with your normal daily activities, keep active, and ease your neck to relieve the symptoms. You can also take these steps to manage your pain:

  • Try holding a hot water bottle or heat pack to your neck – this can help reduce the pain and any muscle spasms, although some people find cold packs offer better relief
  • Sleep on a low, firm pillow at night – using too many pillows may force your neck to bend unnaturally
  • Check your posture – bad posture can aggravate the pain, and it may have caused it in the first place
  • Avoid driving if you find it difficult to turn your head – this may prevent you being able to view traffic
  • If your neck is stiff or twisted, try some neck exercises – gently tense your neck muscles as you tilt your head up and down and from side to side, and as you carefully twist your neck from left to right; these exercises will help strengthen your neck muscles and improve your range of movement
  • If the pain or stiffness does not improve after a few days, or if you are worried your neck pain could have a more serious cause, you should see a doctor or Physiotherapist without further delay.

You can write to contact@reliva.in for more information and to receive document on neck exercises.

What Increases Your Risk?

Certain conditions can increase or decrease the chances of you getting a neck pain. Some of these are controllable and can be worked upon, while there are few others that remain beyond control.

Uncontrollable Risk factors for Neck Pain:

  • Age. People who are middle-aged or older are more likely to have breakdown (degeneration) of discs or joints, as well as bone spurs in the vertebrae of the neck (cervical spondylosis).
  • Recent injury or history of injury. A common injury to the neck is whiplash caused by a car accident.
  • Conditions that affect the bones and soft tissues of the neck and back, such as rheumatoid arthritis, a narrowing of the spinal canal (cervical spinal stenosis), or a severely curved spine (scoliosis).
  • A history of headaches.

Controllable Risk factors for Neck Pain:

  • Awkward positions that put stress on the neck, or poor posture at home or at work.
  • Stress or depression, or boredom at or unhappiness with work.
  • Heavy physical work.
  • Smoking or drug abuse.
  • Poor physical condition and lack of exercise

The human body is incredibly talented and will adjust itself so that other joints or muscles move further or work harder than they should to self-manage the pain. While this is usually okay on the short term, it’s devastating in the long term for neck pain. Unfortunately the result is often chronic neck pain, neck stiffness, headaches, wry neck or even tension type migraine.

Luckily, there is a very quick, extremely safe and long-term solution. And it’s waiting for you at ReLivaTM Physiotherapy & Rehab

Physiotherapy and Neck Pain

When you visit a physical therapist, you’ll first have a complete evaluation to assess the extent of movement, strength, reflexes and other potential sources of pain in the neck.

We understand that neck pain is not solely about joints and not solely about neck muscles. There is a whole gambit of information that your physiotherapist will analyse and correct if needed to resolve your individual problem. New research has shown that a combination of neck joint and muscle treatment performed by your physiotherapist and some specific strengthening exercises are an effective way to eliminate your neck pain, stiffness and headaches.

During treatment, your physiotherapist will work on relieving pain, strengthening your neck muscles and also help you improve your posture and range of motion. To help you learn proper postures, the physiotherapist might have you stand in front of a mirror while exercising so that you can see your mistakes and correct them.

The good news is that you can also reduce your chances of neck pain returning significantly if you do the right thing quickly. Please contact us for more specific advice on your neck pain.

SELF HELP ADVICE-  You may find the following advice helpful in preventing neck pain:

Do’ s :

  1. Make sure you have good posture when sitting and standing
  2. Take regular breaks from your desk, driving or any activity where your neck is held in the same position for a long period of time
  3. If you often feel stressed, tryrelaxation techniquesto help ease any tension in your neck
  4. Do turn to one side while getting up from supine/sleeping position.
  5. Use hot pack for your neck.
  6. Use towel roll under the neck during supine lying.
  7. Use pillow of normal thickness in side lying position.
  8. Use a seat belt when in a car.
  9. Make sure your mattress is relatively firm – a soft mattress could mean your neck is bent while you sleep
  10. You should retract your shoulders (move shoulders backward) atleast once every hour.

Don’t s :

  1. Avoid sleeping on your front, and make sure your head is in line with your body (not tilted to the side) if you sleep on your side
  2. Don’t bend your neck for a prolonged period of time.
  3. Avoid sitting for prolonged period of time in stressful posture.
  4. Do not lift heavy weights on head or back.
  5. Do not drive for long hours; take breaks.
  6. Avoid habit of holding the telephone on one shoulder and leaning at it for a long time.
  7. Do not take many pillows  (usually only one) to keep your head level with your body, while sleeping.
  8. In order to turn around, do not twist your neck or the body; instead turn around by moving your feet first.

“This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy.

frozen shoulder treatment

Frozen Shoulder: Understanding and Care

About Frozen ShoulderFrozen shoulder

Frozen shoulder, also known as adhesive capsulitis, is a condition that leads to pain and stiffness of the shoulder. Signs and symptoms begin gradually, worsen over time and then resolve, usually within one or two years. You will typically experience shoulder pain, followed by increasing stiffness. The stiffness may affect your ability to carry out everyday activities and, sometimes, you may not be able to move your shoulder at all.
1 Painful Stage
2 Frozen Stage
3 Thawing Stage

How does Frozen Shoulder progress?

Painful stage: During this stage, pain occurs with any movement of your shoulder, and your shoulder’s range of motion starts to become limited. This stage lasts for 3 to
9 months.
Frozen stage: Pain may begin to diminish during this stage. However, your shoulder becomes stiffer, and your range of motion decreases notably. This stages lasts from 4 to 12 months.
Thawing stage: During the thawing stage, the range of motion in your shoulder begins to improve with recovery. It may take anywhere from 12 to 42 months.

Frozen shoulder typically develops slowly, and in three stages. Each of these stages can last a number of months.

What are the Causes and Risk Factors?

Prolonged immobilization of the shoulder, such as after surgery (mastectomy) or an arm fracture. Usually affects woman above the age of 40 years. People who have certain medical problems appear to be predisposed to develop frozen shoulder.
Examples include:

  • Diabetes
  • Overactive thyroid (hyperthyroidism)
  • Underactive thyroid (hypothyroidism)
  • Cardiovascular disease
  • Tuberculosis
  • Parkinson’s disease

TIPS to Ease Your Symptoms

1. Use a hot pack on your shoulder for 10 to 15 minutes several times each day. Place a thin towel between your skin and the hot pack to prevent a burn.
2. Move your arm often, every hour if possible.
3. Use medication as prescribed by your doctor.
4. Sleeping Comfortably : If you sleep on your back, place a pillow under your involved arm and allow your hand to rest on your stomach. If you sleep on your side, sleep on the uninvolved side hugging a pillow across your chest.
5. Sitting Positions : Sit with good posture. Avoid slumping and slouching. Try to keep your shoulders back and down away from your ears.

Why is Physiotherapy Required?  Self diagnose frozen shoulder

This condition though self limiting, leads to decreased movement at the shoulder joint. Even though pain may reduce to negligible
after a particular time, stiffness and range will continue to remain affected. If you’ve had an injury that makes it difficult to move your
shoulder, talk to your doctor about it.

TIPS to Ease Your Symptoms

1. Use a hot pack on your shoulder for 10 to 15 minutes several times each day. Place a thin towel between your skin and the hot pack to prevent a burn.
2. Move your arm often, every hour if possible.
3. Use medication as prescribed by your doctor.
4. Sleeping Comfortably : If you sleep on your back, place a pillow under your involved arm and allow your hand to rest on your stomach. If you sleep on your side, sleep on the uninvolved side hugging a pillow across your chest.
5. Sitting Positions : Sit with good posture. Avoid slumping and slouching. Try to keep your shoulders back and down away from your ears.
A visit to your physical therapist may be beneficial to help you regain normal functional use of your arm. Your Physiotherapist can help you manage the pain and provide you with strategies to help you start using your arm normally again.

Do’s

  • Continue to move your shoulder else it will progress to the next stage of stiffness.
  • Use hot pack before exercise for improving movement, relaxation and reduction in pain.
  • Continue to use the shoulder for more functional activities like combing hair, reaching out for over head objects etc.
  • Keep your diabetes under control.
  • Take your pain medications on time.

Don’ts

  • Avoid vigorous shoulder movements.
  • Avoid wearing an arm sling to promote arm movement even if it keeps your arm in a pain-free zone,

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy.

office stretch for pain relief

5 minute Office Stretch exercises: Back, Neck pain

Make time for Office stretch and improve your productivity.

Taking the time to stretch throughout the day anywhere – in office or at home, can have numerous health benefits. Stretching can improve flexibility and is an important activity to warm up or cool down after exercise. Stretching can also be a fun and healthy break from your computer screen during the work day. These stretches along with correct sitting posture at workplace, also helps you to keep all those pain in the back and neck away.

This Office Stretch Sheet provides you with 6 simple and effective stretches that you can complete whilst sitting at your work station. The newly developed Standing Stretch Sheet is perfect to do before a lunchtime walk, and for those who have standing roles.

Try The Banana,  The Emu,  Reach for the Sky, The Rock, The Twister and The Yes & No today.

We recommend you repeat each stretch twice, and hold each time for 20 seconds.

Print a copy and pin it up next to your workstation to remind you and your colleagues – Have you stretched today?

 

5minute ReLiva office stretching exercises while Sitting at your desk in office

pregnancy exercises

Why Exercise during Pregnancy

Pregnancy exercises are needed for fit pregnancy.

The benefits of Exercise during Pregnancy are immense. Antenatal fitness propagated by ReLiva Antenatal Experts emphasises on safe Exercises during Pregnancy owing to the several benefits. You can even join supervised Pregnancy exercises with FAB Moms. Click here to know more.

why exercise while pregnant

Related Articles:

FAB Moms, Pregnancy Exercise Program

Benefits of exercise during Pregnancy

Posture in Pregnancy: Do’s & Don’ts

Happy& Fit Pregnancy ; Back to Shape afterwards

SI Pain & Pregnancy Tips

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy Policy

Pregnancy exercise

Pregnancy Exercise, Antenatal Fitness Program

Congratulations! You’re pregnant  

Exercises do wonders during pregnancy. Carefully planned exercise under Expert supervision can have a powerful and positive contribution to pregnancy. It helps to prepare you for childbirth by strengthening your muscles and building endurance. Moreover, it helps getting your body back in shape, once the baby is born.

What do our FAB Moms say?

My doctor referred me to ReLiva FabMoms for Prenatal sessions. The sessions have been very helpful as I know how to keep myself active & fit. I would recommend others too to visit FabMoms for this program.”   – Richa Jha, Vashi

I joined FabMoms during my 6th month of pregnancy. My expert Physiotherapist helped me with lower back pain exercise which generally pregnant women face. Stretching exercises were also very beneficial. I never got cramps in my leg during night thereafter. They also teach good labour preparation techniques. I would like to recommend FabMoms to all pregnant women.”   – Misba Modak, Nerul

To read more about Benefits of antenatal exercisesclick here.

Now you can be a F.A.B. Mom too ! Fill the “Ask for call Back” form to register or Click here to contact us and know more about ReLiva’s FabMoms Program for Prenatal and Postnatal fitness programs. The Programs are available in

  • GROUPS as ‘Better Together’ at any of our clinics or a maternity set-up near you.
  • One-on-one personalised Prenatal / Postnatal care Program designed specially for you by our experts.

The various modules of the Program cover the following topics:

  • Education about stages of pregnancy.
  • Exercise as per the stage of pregnancy.
  • Relaxation and breathing techniques.
  • Postural guidance.
  • Post partum changes.
  • Diet & Nutrition.

To begin with, you can click here, to contact us & register with your details and we will send you a copy of The 5 Safest Pregnancy Exercises Guide, absolutely FREE.

Related Articles:

Related Articles:

FAB Moms, Pregnancy Exercise Program

Benefits of exercise during Pregnancy

Posture in Pregnancy: Do’s & Don’ts

Happy& Fit Pregnancy ; Back to Shape afterwards

SI Pain & Pregnancy Tips

Infographic on Why Exercise while Pregnant

stretching exercises

Stretching Exercises : How to Make the Most of it

Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can bend, twist and reach. This article attempts to guide how to stretch properly and get the most of it.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.

Here are some of the main benefits of stretching. Hopefully these reasons will inspire you to make it part of your schedule!

For Your Body

  • Helps improve flexibility (increases your range of motion)
  • Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
  • Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness

For Your Mind

  • Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge
  • Classes like yoga or pilates offer you a chance to spend an hour releasing tension physically and mentally

How to stretch properly?

To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. It should not be painful. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down.

During the stretch, breathe deeply and regularly. Don’t hold your breath. Make sure your muscles are warmed up before you stretch. The best time to stretch is after exercise, when your muscles are most supple. ReLiva suggests 6 active stretches that you must do.

To get the most out of the stretching you do, here are some suggestions:

Dont Skip the Pre-Workout Stretch

Your muscles should be warm before you begin your stretching. Do a warm-up before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm.

Focus on the Muscles That Need the Most Help

Instead of trying to stretch your whole body after every time you exercise, focus on a key area of the body each time. Spend longer on each stretch and include more stretches for each area. If you are aware of muscles that are tight, then focus on those ones.

Include One Long-Duration Flexibility Session Each Week

Choose a flexibility class, such as yoga, pilates, or do your own flexibility work for 45-60 minutes at least once a week. If you’re having trouble sticking to it, follow these strategies and build it into your schedule/calendar

 

Ask for a callback

Name Contact Email Message: I authorize ReLiva representative to contact me. I understand that this will override the DND status on my mobile number.