It’s all about “U”, “Me” & “She” —– “All Mothers”

Posted on 09/05/2013 by Author 2

“Mom” !! ….women of god. The word Mother brings many different thoughts and images to the mind of every individual on this planet. But can we forget a mother is a woman afterall? I have taken the opportunity to share few more important topics related to women on “The Mother’s day”.

Whenever the word “Mother” comes to my mind I cannot capture her into the age limit. Rather I see her evolving through different phases —

1) a sweet girl

2) a teenager

3) a married lady(homemaker)

4) a married lady + working lady( a 2 in 1 combination)

5) homemaker/ working lady  who is pregnant

6) homemaker + working woman + mother  ( 3 in 1 combination)

7) Lady in her menopausal phase.

It’s the same body structure which is trying to fit in all the above roles. No doubt as years pass by woman starts becoming stronger.( is it True? ) I’ll correct the statement. Actually she becomes stronger mentally trying to cope up with all the tasks. But as far as her health is concerned it is medically proven that she is at high health risks as compared to the men!

  • Be it a homemaker, full time job, office targets, family responsibility, household chores — a mother is keeping her health the last priority. It’s time for her and others in the family to understand that “she” needs extra care and attention. A mother is prone to many health conditions like—
  • Anemia
  • Anxiety & depression
  • Osteoporosis
  • Weight gain
  • Weakness
  • Gynaecological problems

In a nut shell I would like to say that the change starts from “U”. So let’s see how we can at least follow few health tips to be active, fresh throughout the day and keep the health complaints at bay.

1) To start a good day you should have at least 7-8 hrs sleep. Do not strain your eyes and body in completing tasks till late night. ( it can be even watching  your favorite TV show)

2) Drink lots of water throughout the day. It helps in eliminating the toxins from your body and keeps your body hydrated.

3) Exercise regularly — do simple stretches/ yoga. It will keep your body toned and you’ll remain active the rest of the day.

4) Have fresh fruit juices, green leafy vegetables; food rich in fiber. Sprouted cereals will help you in increasing your protein diet.

5) Be away from fast food/junked food —- they are believed to be the main culprits in conditions like — PCOD, Weight gain, infertility.

6) Go for natural intake of calcium, vit D or its supplements. You are strong if your bones are strong. Milk & milk products should be a part of your daily eating menu.

7) Get your health checkup done at regular intervals. It will help you to know if any disease is trying to creep in silently.

8  Do not ignore your backache, joint pain complaints. Here the calcium/ vitamin D / uric acid tests play very important role. Mark my words— If you are really the backbone of your home, then take care of your backbone first. Go for natural ways of treating your pain. Ask for correct exercises, stretches, postures. It really works wonder in your day to day life.

9)In the 30s, 40s and during the menopausal phase  you may come across problems related to your menstruation— it can be anything from scanty menses to heavy bleeding, from a ovarian cyst  to a fibroid in the uterus. Do not panic! Go for proper consultation. It will calm your anxiety & depression and will help you in going for the right treatment. Not every fibroid or a growth is malignant. So always be calm and stay away from fear.

10) Always have a positive attitude. Meditate at least for few minutes.give spaces for yourself and time for your hobbies.

Let’s give a try to all these simple things in life and check out how much difference it creates to all of us.

Enjoy reading !!

Wish you all a very “HAPPY MOTHER’S DAY”

Thank you.

Dr. Prachi Suryawanshi, BAMS

Dr. Kiran Shete

MS (Ortho), DNB, F.ASIF (Swiss), MNAMS, PGP (ISB)
Founder and Chief Medical Director

Spinalogy Clinic

 

Posted in Back Pain, Ergonomics, Joint Pain, Neck Pain, Non Surgical, Physiotherapy, Uncategorized | Leave a comment

The Kitchen as Workplace

Posted on 27/03/2013 by Author 2

Are you getting frustrated while cooking in your kitchen?

Kitchen is one of the most favorite rooms of any woman. It is typically the most used room in any house. However, there are lots of housewives that are facing chronic lower as well as upper back pain. Majority complain that this pain have started from kitchen.

The kitchen — unlike most other rooms in the home — is a workplace. The job of preparing, serving and cleaning up after meals gets done there. Making that environment fit you is a most critical factor in your satisfaction with your kitchen. Ergonomics aims at making this work more efficient, faster, more pleasant, and less fatiguing by improving the interface between the human body and the things we need to interact with to get work done.

And an efficient kitchen is typically a key point in having a happy life. Finding a kitchen layout that fits your lifestyle can be difficult.  But it is well worth the effort.  Because if the kitchen layout does not support the way you work you will be fighting it every day for years to come.

Kitchen remodeling can be a challenging, yet wonderful, experience. It will take longer than almost any other home improvement project, but when you’re finished, it will provide years of pleasure.

Thus, here we will discuss how to apply ergonomic principles to make you more productive and efficient no matter the size or shape of your kitchen.

1. Analyzing Kitchen Work

Because kitchens are places where work is done, the first step in every good kitchen design is determining what work is being done and the process or processes by which it is done. In industry this kind of study is known as work-flow analysis. Since each cook does it a bit differently, the work that occurs in your kitchen is inherently personal.

But while it may sound complicated, work-flow analysis is really nothing more than asking obvious questions. Who will work here, and what work will be done? What motions will be required to accomplish each task? Will you stand or sit while doing these things, and if so, where? What step will follow the initial step in the process, and where will you go for that second step — for the third step?

The process should be orderly so you have everything you need right at hand for each step and you do not have to criss-cross the kitchen repeatedly to get the work done. The ultimate objective is to make sure every bit of kitchen organization and structure – from the physical layout to specific appliance locations to the level of lighting at each task area – helps keep the work safe and efficient.

2. Start with a good work triangle

In the traditional kitchen the three main work sites are:

  • Refrigerator – the cold storage work site
  • Sink – the cleaning/preparation work site
  • Stove – the cooking work site

The goals of a good kitchen work triangle are to place these three most common work sites the most efficient distance apart and to minimize traffic through the work zone.

If you place these too far away from each other you waste a lot of steps while preparing a meal. If they are too close to each other you have a cramped kitchen without any place to work.

 

3. The Right Counter Height

For determining the height of work surfaces, we don’t care as much about the height of the user as we do about the distance of his or her elbows from the floor. The elbow is the critical hinge of all lower arm movement — and it’s mostly lower arm movement that does the work in a kitchen.

If your elbow is too high above the work surface, you tend to lean forward to put your elbows back in an optimal relation to the countertop. If your elbow is too close to the work surface you tend to either step or lean back to being the elbows back into the correct position. In either case, the back suffers.

  • Hand mixing, for example, should be at a lower level for better leverage and proper ergonomic alignment.
  • For washing dishes, the working surface is not the countertop, but the bottom of the sink. So sink depth is the issue. For a tall person the best depth might be 10 inches, but a short person needs a shallower sink to be comfortable, as little as 5″ in some cases.
  • Baking also requires a lower working surface. When rolling out dough, you want to lean forward a little to put your back into the process so your arms and shoulders do not have to do all the work

4. Be creative about storage

  • Things should be stored where they are first used

Every item should be stored at its point of first use. The bowls you use to prepare food should be stored where food is prepared, not across the kitchen with the other bowls. We tend to store items with like items: bowls with bowls, knives with knives, and platters with platters. But that’s not how we use them. Store things where you use them, it saves a lot of walking. If you fill pan and pots for cooking at the food preparation center, pots and pans need to be stored where food is prepared, not where it will ultimately be cooked. The prep area is the point of first use.

  • Storage Zones
    Common sense suggests that we should store all items as close as possible to the place they’ll be used. Weight is rarely a consideration, but it should be. Store heavy items between hip and shoulder height to avoid over-stretching. Store medium weight items just above or below the heaviest ones, but never higher than eye level or below the knees. The lightest items, such as cereal boxes, should go in what many people consider the least-accessible cabinets — those above the head or below the knee.

Thus, store frequently used accessories in the top drawers just beneath the
counter or on the bottom shelf of the cupboards just above the counter. The
remaining accessories can then be stored based on how often they’re used, with those used least often on the highest or lowest levels.

5.Cabinets

The problem with upper cabinets is that they have doors. Doors, though, hide all of the clutter and keep dust and grease from getting into the cabinet; they are a nuisance to efficient kitchen work. They keep you from just reaching into the cabinet. You first have to step back to get out of the way, then open the door, then get the item, then close the door again.

The best doors from an ergonomic point of view are those that open upward. Upswing doors are rare in this country; much more common in Europe and Asia. By swinging up, they are out of the way, and they can be left open for easy access until the task at hand is done. Side-hinged doors, by far the most common door type.

6. Adaptibility factor in a washbasin

Kitchens should work for every user, not just the primary user. A knee space under a sink helps make these areas available to someone in a wheelchair. When used with a stool, the same knee space allows an able-bodied person to sit while cooking or washing up. This helps avoid fatigue and back strain.

7. Flexible Workspaces:

What kitchen designers aim for in applying ergonomics to a kitchen is a flexible, adaptable space in which work can be done with minimum wasted motion and maximum efficiency. Minimum wasted motion not only speeds the work, but makes it less fatiguing. Design a kitchen where you’ll spend less energy and time bending, walking, twisting, lifting and cleaning, and you’ll have more of more energy and time left for cooking and enjoying. Install your range in such a way that you have ample space on both sides.

8.Ergonomic Appliances

Appliance designers have come a long way with ergonomic appliance design, but still have a way to go. Dishwashers and microwaves are still the most persistently problematic appliances, with ovens and refrigerators following in close formation.

Oven
Single wall ovens are ergonomically ideal. Double wall ovens are less desirable since the top oven is always too high, and the bottom oven too low.

Dishwasher

The dishwasher is an ergonomic disaster. It’s much too hard to use. You have to bend and stoop and bend and stoop to load and unload it. You have to spend a lot of time opening and closing the top tray to reach the bottom tray. The bottom-hinged door gets in the way of people moving around the kitchen. It is not a very user-friendly appliance. Very recently dishwasher manufacturers have started putting dishwashers in drawers, a much more back-friendly design. Still expensive and, rumor has it, prone to breakdown, these are at least heading in the right direction.

Refrigerator

The top freezer refrigerator was never an ergonomic success. It puts the most used part of the refrigerator down by the floor where a lot of stooping and bending is required to use it. Bottom freezer units are better. The main part of the refrigerator is placed between waist and shoulder, which is where it should be. But again, bottom-freezer refrigerators are usually more costly that the traditional top freezer or side-by-side models. So there is a price for this ergonomic efficiency. It’s a trade off. But the slight extra cost is almost always justified in a refrigerator which is the appliance used most often in a typical kitchen.

9. Safety at the Forefront

Kitchens are inherently dangerous places containing electricity and water in close proximity, sharp objects, flame and hot surfaces. There is almost unlimited potential for accidents. Kitchens are one of the most frequent sources of fire in the home and are second only to bathrooms as places in which home accidents occur. Yet, as complex as kitchens have become, accidents and injuries are decreasing, in no small part due to better design. And while ergonomic design is not going to get rid of all of the many causes of accidents, it can help eliminate those caused by unnecessary hazards in the environment.

Thus, if your kitchen does not fit your physical characteristics and your work habits, it may be handsome and fresh, but it will not be comfortable, and you won’t be happy with it. Adapting your kitchen to fit you is a large part of the individual design process and the sooner we do, the better we are to cook food.

Happy Reading…….

Regards,

Sheetal lelani

Ergonomic consultant,

Dr. Kiran Shete

MS (Ortho), DNB, F.ASIF (Swiss), MNAMS, PGP (ISB)
Founder and Chief Medical Director

Spinalogy Clinic

 

 

 

 

 

 

 

 

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Workstation Ergonomics for Computer and Laptop Users

Posted on 07/12/2012 by Author 2

Hello Friends,

Warm greetings from the Spinalogy Clinic!!

Uses of computers & laptops are very common now a days, But are we following the correct ergonomics while operating these systems ….??? Ofcourse not, Resulting in various problems, like pain in neck, back, wrist, shoulder, elbow etc. Lets discuss about the ergonomics & workstation ergonomics for computer & laptop users.

What is Ergonomics?

Ergonomics is a scientific discipline, which is concerned with improving the productivity, health, safety and comfort of people, as well as promoting effective interaction among people,technology and the environment in which both must operate.

It is important to arrange your workstation in Ergonomic manner to:

  1. Enhance human abilities
  2. Overcome human limitations
  3. Foster user acceptance

With the help of Ergonomic furniture like Ergonomic chair, height adjustable key board try, height adjustable monitor stand, laptop stand and accessories like document holder, footrest, wrist rest, etc

Follow the following guidelines and include above diagram in the process to arrange your healthy workstation:

1. Elbows: Above the desk, at 90-110 degree to the arm, prefer your forearm should be always supported on armrest

2. Shoulders: Shoulders and elbows should be in same alignment

3. Wrist: In line with forearm

4. Hips, knees, ankle: Hips should be parallel to each other and knee at 90 degrees while sitting

5. Feet: Flat on ground or supported on footrest

6. Head: Upright, with ears aligned with shoulders

7. Eyes: Looking at top third of screen, in case of laptop use laptop stand to raise height

8. Seat length: Should be long enough to provide support beneath thighs, should be rounded at the edge (water fall shape)

9. Back rest: Keep inclined at 90-110 degrees, with adequate lumbar support in line with lower back

10. Keyboard and mouse: Keyboard should be on desk or on keyboard try so that elbow angle become 90 degrees, G & H of keyboard should be in alignment with nose, have a loose grip on mouse

11. Laptop: Use with laptop stand, with extra mouse and keyboard

Important basic tips:

Divide your workstation into three parts:

  • Usual work
  • Occasional work
  • Non working area

Ø Distance between you and monitor screen should be one arm distance.

Ø Keyboard, mouse should be at same level

Ø Keyboard, mouse, pen stand, water bottle should be at reach of hand

Ø In non working areas  arrange files, avoid keeping heavy stuff below your shoulder/ naval level
Follow the Ergonomic Lifestyle and live Pain Free Life!

Enjoy reading !!

Posted in Back Pain, Computer Users, Ergonomics, Joint Pain, Neck Pain, Physiotherapy | Tagged , , , , , , , , , , , , | 2 Comments

World Diabetes Day

Posted on 28/11/2012 by Author 2

Greetings from Spinalogy Clinic!!

We all know that 14th November is celebrated as children’s day across our country. But this day co-insides with another important day worldwide, its World Diabetes Day. Globally statistical analysis shows that as of 2012, an estimated 346 million people have diabetes.

We all are familiar with the term ‘Diabetes’ or ‘the sweet disease ’. But still just a short review regarding diabetes is that, it is a chronic disease that occurs when the pancreas does not produce enough insulin, or when the body cannot effectively use the insulin it produces.  Hyperglycemia (raised blood sugar level in body) is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body’s systems, especially the nerves and blood vessels.

This article mainly focuses on diabetes and its associated musculoskeletal problems.  Now the question is how diabetes affects musculoskeletal system? It’s because the cells in the body can’t absorb the glucose (sugar) either because the pancreas don’t make any insulin or body doesn’t use the insulin efficiently. Insulin is the catalyst (inter-mediator) that allows cells to absorb the sugar. What makes person with diabetes tired is that the cells that aren’t absorbing the sugar are starving from the lack of sugar and they release toxins called Ketones, which ultimately affects the muscle work.

One such common musculoskeletal problem in diabetes is ‘FROZEN SHOULDER’. Now how many of you exactly know what  is frozen shoulder??? Lets us be aware of this condition. Frozen shoulder, also known as “Adhesive Capsulitis”, is the inflammation of structures in and around shoulder joint causing pain and stiffness in the shoulder. Over a period of time, the shoulder becomes very hard to move.

There are three stages of frozen shoulder.

First one is the stage of Freezing. In the “freezing” stage, you slowly and gradually develop pain. As the pain increases, your shoulder loses range of motion. Freezing typically lasts from 6 weeks to 9 months.

Second stage is Frozen. Painful symptoms may actually improve during this stage, but the stiffness remains. During the 4 to 6 months of the “frozen” stage, daily activities (grooming, dressing and personal care)  may be very difficult.

Third is stage Thawing, in which shoulder movements slowly improves. Complete return to normal or close to normal strength and motion typically takes from 6 months to 2 years.

Once diagnosed with diabetes, the incidence for occurrence of frozen shoulder increases, affecting 10% to 20% of these individuals. Women are more prone to develop frozen shoulder than men, and frozen shoulder occurs most frequently in people between the ages of 40 and 60. It usually affects only one shoulder at a time, and due to unknown reason, the non-dominant shoulder is affected most often.

Now one might be wondering what is the reason for this increased  incidence of  frozen shoulder in diabetes…one theory explains  the  involvement of collagen, one of the building blocks of ligaments and tendons in the human body. Collagen is a major part of the ligaments that hold the bones together in a joint. Glucose (sugar) molecules get attached to collagen. This can contribute to abnormal deposits of collagen in the cartilage and tendons of the shoulder. This deposition then causes the affected shoulder with pain and loss of movements.

Regular exercises are very essential for the proper functioning of the systems in body of a diabetic person. The main part is to prevent such consequences of diabetes to the shoulder joint. Regular exercises to the shoulder like normal shoulder movements, such as forward movement of arm, backward movement, and sideways movement should be performed. General shoulder stretching exercises and pendular exercises are very beneficial to improve movements of affected shoulder. Some of the important shoulder exercises are listed below:

  1. Pendular exercises-
    1. Forwards and backwards movement.
    2. Side-to-side movements.
    3. Circular movements- clockwise and anti-clockwise

2. Shoulder blade squeeze exercise.

3. Shoulder flexion and extension exercises(forward and backward movement)

4. Shoulder flexion exercise in lying down

These are few of the important exercises which one can do when diagnosed with frozen shoulder. But it is necessary to initiate these exercises after pain /inflammation reduction, and under proper guidance.

Slight experience of pain in shoulder joint in diabetes  which persists for more then two or three days, immediately consult Orthopedician and Physiotherapist at the earliest to prevent the consequences. Hope the information is sufficient to explain the need of protecting shoulder in diabetes.

 

 

Regards,

Vipin banugade (MPT)

Physiotherapist

Dr. Kiran Shete

MS (Ortho), DNB, F.ASIF (Swiss), MNAMS, PGP (ISB)
Founder and Chief Medical Director

Spinalogy Clinic

Posted in Back Pain, Joint Pain, Neck Pain, Non Surgical, Physiotherapy | Tagged , , , , , , , , , | Leave a comment

Spine and Joint Week

Posted on 14/10/2012 by admin

Warm greetings from the Spinalogy Clinic.

As we all know, 12th October is celebrated as the World Arthritis Day and 16th October is celebrated as World Spine Day. Considering these days, we the Team Spinalogy is celebrating this week as “Spine and Joint Week” from the 11th to 18th of October 2012.

Spine conditions and joint pains are the two most common problems that affect majority of the population. Today in India, about 80% of the population suffers either from back/neck pain or joint pains. These conditions may affect any of the age groups. These statistics show the necessity of serious thought required to spread the awareness regarding these conditions affect the general population. These are the conditions that hamper the quality of individual’s life. Surprisingly, not many people are aware of the direct and indirect effects of these conditions and this ignorance might cause them to pay heavy price later.

“Spinal disorders” such as Low back pain, Neck pain, Sciatica, Disc bulge Prolapse are most common conditions and they can have a profound effect on a person’s overall health. These conditions affect the person’s ability to work, to enjoy everyday activities and even disrupt healthy sleep patterns. They also lead to poor work performance and increased work absenteeism.

Research has demonstrated that poor postures and inactivity can contribute to the progression of back pain and other spinal disorders. Sustaining incorrect postures for prolonged duration can lead to adaptive shortening and lengthening of the muscles. This leads to weakening of the muscles. The amount of work pressure and stress involved in daily life also contribute to these conditions. Repetitive stress and incorrect movement patterns of the weakened muscles lead to inflammatory and degenerative changes in the spine. Poor work place ergonomics add agony to the already compromised musculoskeletal tissues.

“Arthritis” is a form of joint disorder that involves inflammatory changes in one or more joints. There are about 100 different varieties of arthritis. The most common forms are Rheumatoid arthritis, Osteoarthritis, Psoriatic arthritis. The pain from arthritis usually occurs due to the inflammation that occurs around the joint and the damage that occurs to the joint from disease. The daily wear and tear of joint, muscle strains caused by forceful movements against stiff painful joints and fatigue also contribute to these changes.

However, the good news is that most of these diseases can be prevented when they are diagnosed at earlier stages. The severity of the conditions can be minimized. The worsening of the conditions can be halted when diagnosed early. We have observed that the main reason of the development of these conditions is the lack of awareness .Many people don’t recognize the early warning signs and symptoms associated with these conditions. By the time they seek medical help their condition is very severe and requires aggressive treatment or sometimes even interventions. By staying active and following certain correct ergonomic guidelines many of these conditions can be prevented and cured.

Therefore, we at SPINALOGY have decided to spread awareness in people by celebrating this week (11th – 18th October) as “Spine and Joint Week”. We have and will continue to organize several CME, seminars and camps at various locations such as Schools, Corporates and Societies.

We have observed that school children at a very early age develop pains in the neck and the back due to faulty techniques of carrying school bags etc. In our workshops at schools we have taught the school children the ergonomic ways of carrying their bags .We all know that computers and ipads have taken the centre stage of our life. Our daily life involves spending many hours at the desktop. These are the activities that we cannot avoid. However, we can take some precautions that would prevent the development and progression of these conditions. In the seminars held for the employees at the corporate section, we gave an outlook to the people about the causes and consequences of poor work ergonomics. Also, people were educated on the role of exercises in these conditions. Certain basic and effective exercises and stretches were taught to the people. Correct postures that need to be adapted while sitting and working were shown. The best way to keep spine from surgical knifes is by starting to take care of it from today. Keep exercising and follow good ergonomics at the work place.

As the heart and the brain are the centers for proper functioning of the body, similarly spine and joints are the vital structures necessary for leading a healthy and joyous life. As they say that “A Stitch In Time Saves Nine “, following ergonomic life at the earliest is the key to lead a pain free life. So in this “Spine and Joint Week”, let us all take a pause from our busy daily routines and take care of our Spine and Joints.

Dr. Kiran Shete

MS (Ortho), DNB, F.ASIF (Swiss), MNAMS, PGP (ISB)
Founder and Chief Medical Director

Spinalogy Clinic

Posted in Back Pain, Computer Users, Ergonomics, Joint Pain, Neck Pain, Non Surgical, Physiotherapy | Tagged , , , , , , , , , , , , , | Leave a comment

Know Your Posture

Posted on 22/07/2012 by admin

Remember your mother used to say to stand straight and not slouch on any one side. She used to correct your posture and wanted to prevent you from many of the postural problems like hunch back, hip tilt, rounded shoulders which not only hampers your external appearance but also cause many other health problems like back ache, neck pain and other joint pains.

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Proper posture:

  1. Keeps bones and joints in the correct alignment so that muscles are being used properly.
  2. Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
  3. Decreases the stress on the ligaments holding the joints of the spine together.
  4. Prevents the spine from becoming fixed in abnormal positions.
  5. Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
  6. Prevents strain or overuse problems.
  7. Prevents backache and muscular pain.
  8. Contributes to a good appearance.

Why does poor posture cause back pain ?

When you use proper posture the muscles are all working together to keep the body in proper posture. This use of proper posture keeps those muscles toned, making it unlikely to injury. When you slouch you are blocking those muscles from working properly, but also using other muscles in a way that puts a strain on the back.

Your inner emotional state is being reflected on your physical state. When you feel good, automatically your shoulders stop slouching, your head is held up higher and there is more spring in your step, as if your vitality levels somehow regained their former levels. With women, exterior appearances are also an extremely important factor.

How to improve your posture-

  1. Know what good posture is. Most people think that to “stand up straight” means tensing your back to heave your chest ‘in and up’, and pulling your head back in to your chest. This is not so. The spine has two natural curves that you need to maintain called the ‘double C’ or ‘S’ curves, these are the curves found from the base of your head to your shoulders and the curve from the upper back to the base of the spine. When standing straight up, make sure that your weight is evenly distributed on your feet. You might feel like you are leaning forward, and look stupid, but you don’t.                                                                                          
  2. Using a mirror, align your ears, shoulders, and hips. Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight ‘S’. You’ll find that this doesn’t hurt at all. If you do experience pain, look at your side view in a mirror to see if you’re forcing your back into an unnatural position. If so, stop it
  3. Do exercises that strengthen the muscles across your upper back and shoulders. These do not have to be strenuous!  Repeat them few times a day
  4. Do stretches. This can greatly help if you find that you have a sore back or neck after a while.
  5. Do yoga. Yoga is also excellent for posture. You can take a class or find a good workout video.
  6. Use Posture Accessories: Such as braces, back supports or foot arch supports if needed so that spinal alignment is maintained
  7. Reduce Excess Fat: Especially at abdominal and buttock region. This will help you to distribute weight load in proper way on spinal column. Also, this helps to maintain center of gravity.

These are some of the ways by which you can keep a watch on your posture and prevent yourself from lot of problems that occurs from bad posture.

Dr Neha Gandhi(PT), MSPT

Dr Kiran Shete, MS(Ortho), DNB

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Happy Mothers Day!

Posted on 12/05/2012 by admin

Friends ! Are you listening —– Its “Mother’s Day” this Sunday.

I know you all have geared up to celebrate this day with your dear mom. Its time when we express our gratitude for the hardships she faces for our upbringing. Without wasting time I wish all the Mothers and would be mothers —A very happy Mother’s Day!

Mother/mom/mamma whatever you say, the word gives you a feeling of warmth, love and security. As a child we all have experienced the care, love and support of mother. But wait, you all, reading this article, and think over it again when you wish your mom-A happy mother’s Day. I say this because I am sure — in today’s scenario mother is actually pretending to be happy.

And so, on this Mother’s day I take an opportunity to discuss the most common but not to be ignored problem of all mothers— ????. You have guessed it!

It’s Backache.

The musculoskeletal problems more prevalent in women are osteoarthritis, osteoporosis, fractures and spinal disorders. Yet I have chosen to talk on backache because this problem has made its shelter in every home next door.

Yes, be it the first time mother or an experienced mother, the commonest health issue she faces is Backache. Lets have a look—-

  • All the house hold work is mainly managed by mothers in standing position. Long hours of standing, incorrect standing posture leads to backache.
  • If a mother is among those ladies who drives vehicle to compete with the deadlines of the timings at home and at work place— then thanks to the potholes, roads, speed breakers in city which help her in aggravating her backache though she has been provided with natural shock absorbers!
  • Working mother is under stress at office too. Long sitting hours at office, incorrect sitting postures gradually results in backache.
  • Due to lack of time and habit of neglecting her health many mothers face the problem of overweight. The bones have to bear the body weight leading to strain in the muscles of the back. This ultimately results in backache.
  • Even if the mother is a homemaker unknowingly she is lifting heavy weight like—- bucket full of water/clothes, lifting her small kid in hands for a long time, lifting heavy bags of luggage. She is unaware of the fact that she is making all arrangements in welcoming the backache.

These are just few things that I have listed but the list still continues……..

Can we come up to a solution? Its not possible to shed of the responsibility but I think few simple measures if thought of, can help in taking care of the backache and even preventing it.

I request all the mothers on this day to follow few tips:-

  1. Keep the muscles well conditioned by improving sitting, standing, stretching postures. Well-conditioned muscles are less susceptible to injury.
  2. Never bend at the waist or stoop to pick up an object. Instead, lower the body to the level of the object by bending the knees. Grasp the item, hold it close to the body, and raise yourself with your legs while keeping your back straight.
  3. Do not lift very heavy objects.
  4. Whenever possible, prop yourself up.
  5. Lean against a wall or pillar while waiting for a bus or standing in line at the bank.
  6. Keep footstools around the house. Alternatively prop up one leg on stool while doing standing chores.
  7. Sleep on a firm mattress and find a comfortable position.
  8. Wear low-heeled shoes.
  9. Standing straight will do wonders for your back.
  10. Sit on a comfortable chair that supports the curve of lower back.
  11. While sitting for long hours rest feet on a low stool so that knees are above hips.
  12. Do not sit or stand in one position for a very long time. Get up periodically and walk for a while.
  13. Avoid activities, which hurt back.
  14. Do not sit in same position for long hours. It may prove hazardous to back. Take break in between and move around.
  15. Avoid becoming overweight. Overweight increases the risk of back pain.

What mothers should avoid if they get backache?

  1. Just carrying our activities even if in pain
  2. Repeated application of painkiller ointments
  3. Use of over the counter painkiller medications without doctors advice
  4. Taking bed rest in hope that this pain will go away
  5. Lifting baby or any other weight while in pain
  6. Most importantly – accepting back pain as a lifestyle and live with it! Believe us, backache can be cured!!!

See your doctor immediately if you have any of the following symptoms:

* If you are above 50 and sudden onset of severe pain or pain localized to spine.
* Pain due to recent fall or trauma.
* Pain in hip and leg.
* Back pain unrelated to posture.
* Bowel or bladder control problems.
* Numbness in the groin or rectal area.
* Extreme weakness in legs.
* Unsteadiness while walking
* Fever or weight loss accompanying the pain.
* Pain that does not lessen over time even after rest.

I assure you all mothers, following these tips will work like wonders and each child will boast in pride that my mom is happy indeed!

Lets promise each other not to neglect our mother’s health and do our bit in getting the real smile on her face.

Dr Prachi Suryavanshi, BAMS

Dr Kiran Shete, MS(Ortho), DNB

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Back Pain and Gym

Posted on 29/03/2012 by admin

Introduction:

Back Pain occurs particularly  during exercise, especially when we are just beginning a workout program. Back muscle strain occurs through overexertion and when we do not warm up properly before working out. Weak and shortened muscles also play a role in back pain, due to core muscles in the back, abdominals, legs and buttocks helps our spine to maintain its alignment.

Acute Injuries

Acute sprains that stretch the muscles in our back beyond normal capacity appeals to be the most common sports-related injury. Many exercises of a gym workout are meant to build strength and stamina in the muscles. These exercises also causes injury if our body is not  used to the work its being asked to perform. Lower back sprains occur when you lift heavy weight, add another set, or start to work in bad postures.

Overuse Injuries

Overuse back injuries happen when we work on a particular group of muscles over an extended period of time. When we work out, either lifting weights or performing aerobic activity, our muscle tissue breaks down slightly. If we do not adequately rest our muscles properly, we are prone to get a  muscle pull or tear. Chronic mild overuse can be just as debilitating as a severe injury. Overuse can lead to lower back pain, muscle strain and even degenerative disk disease.

Shortened Muscles

When we contract our muscles during lifting movements, they become shorter and more compact. Shortened muscles in your back, abdomen, buttocks, hips and quadriceps can lead to back injuries. Stretching is a key element of preventing back pain, and should be included in every workout at the gym. Warm up for at least five minutes to stretch the major muscle groups in your body. Stretch again while you are cooling down after your workout, focusing on the muscles that can help you prevent back pain.

Weak Muscles

Our posture may be affected if we have weak core muscles in our back, abdomen and buttocks. Increasing core strength helps maintain spine health. Strong abdominal muscles, particularly the deep abdominal muscle, considered to be important in supporting our spine. Strong quadriceps, or the front thigh muscles, can prevent injuries when we lift heavy objects. If our legs are weak, we are more likely to use your back to lift, increasing risk of a pull or sprain. Muscle pain and stiffness after a workout is not uncommon, particularly in initial phases of activities. Muscle pain and stiffness which occurs immediately  after our workout,  probably due to overexertion. Pain and stiffness from overexertion should go away within two days.

PREVENTION:

A warm-up  exercise includes  general warm-up and a specific warm-up. A general warm-up will help to improve blood flowing through the entire body and relaxes the muscles .Eg: Doing jumping jacks for several minutes or riding a stationary bike. A specific warm-up helps the muscles  to perform, without resistance Ex:  Going through the motions of lifting weights without the weights..

Ergonomic care

How to prevent lower back and hernia injuries while working out:

  • Please  Don’t let your lower back pain hamper your quest for fitness!
  • In the gym setting however, most lower back pain and hernial injuries are not due to genetics alone, but instead are due to poor lifting techniques and poor planning.
  • Core strengthening and posture appears to be major goal for gym workouts
  • Start with fitness specialist to check out your posture before starting gym activities.
  • Stand naturally in front of the mirror. Check  your  lower back sway forward in the classic beer-gut posture (lordosis)? Or does it produce more of a “C” effect, curving backwards (kyphosis)?

Ergonomic Care:

  1. When performing weight training exercises, keep your abdominals tight and in a neutral spine posture.
  2. Keep your back straight. Lower back pain and injuries occur when, while lifting, the abdominals in relaxed position and the spin curved and/or twisted, and along with add on weight to spine.
  3. Keeping your head bent or raised at unnatural angles for extended amounts of time can cause strain. So having a document hanger or holding your materials up instead of setting
    1. After  exercising, make sure we stretch in  good posture. Helps to maintain our muscles loose as well as flexible and prevent these from tightening up.
    2. Rest  needed after stretching activity.
    3. When working on  laying positions place the cushions between legs.

Hope there is good information for you all to do safe gym exercises. For any queries you may write me on prasanna.kumari@spinalogy.com

Prasanna Kumari, (OT)

Posted in Back Pain, Ergonomics, Neck Pain, Non Surgical, Physiotherapy | Tagged , , , , , , , , , | Leave a comment

Enjoy Pain Free Winter

Posted on 24/01/2012 by admin

Greetings!!

When the whole country is under cover of winter& winter weather is hitting the country hard, it eliciting me think about the relationship between cold weather and joints pain.

As the weather turns colder, many people feel not only the chill in the air, but can also suffer from increased joint and back pain

I am sure that everyone has seen & heard stories about some relative rubbing their knees and saying “It must be due to cold or some rain coming, my knees are stiff as a board”. Many people also seem to complain about their joints hurting more when the temperature drops.

Does the cold weather actually affect joint pain? If so, how?

A number of physicians agree that many patients experience a worsening of joint symptoms with changes in the weather, because…..

  • One possibility is that body tissue may swell when air pressure drops during cold snaps. This could cause greater pain in already inflamed tissue.
  • This swelling irritates the nerves around the joints that sense pain and causes more stiffness.
  • It is also found that during winter, physical activities of many people are reduced and their joints tend to stiffen up. This is commonly referred to as gelling, where your joints become ‘gelled’ because you are sitting in one position for too long and it causes pain and stiffness in joints.
  • Cold weather-related spasms of the blood vessels in the limbs leading to white or blue tinted fingernails and toenails, as well as numbness and pain.
  • Stiffness & pain during cold weather may be due to pain thresholds. Most people’s tolerance for pain is lower during the winter months so joint pain may seem worse than it is.

Do you know?

  • 80 percent of those with joint pain complain of movement limitations
  • 25 percent cannot perform at least 1 major activity of daily living
  • 11 percent need personal care
  • 40 percent report fair to poor health

Your joint pain prevention plan for winter:

Though there’s not much scientific data to support the joint pain and weather connection, patients with joint pain can still use these pain relief tips when your joints start aching in winter:

Dress warmly, work out inside, take winter food and get enough vitamin D. These are some of the ways you can get relief in joint pain.

  • Dress warmly: If it is cold outside, keep yourself warm with gloves over hands that ache and added layers over knees and legs.
  • Exercise inside: People with joint pain still have to stay active. Winter weather requires an indoor exercise plan.
  • Enjoy warm water: Bathing with warm water works like a hot pack & you can also get relief from swimming in a heated pool, which helps in both, exercise and soothing to joints.
  • Supplement vitamin D: You are less likely to get enough vitamin D in the winter, so this is a good time to take a supplement or make sure your diet is vitamin D-rich.
  • Stay safe: People with arthritis need to protect their joints from further damage. If you’re going outside, pick solid, supportive shoes and try to walk on a surface that should not be cold.

Are there any specific seasonal foods to support healthy joints?

There are actually a number of fruits and vegetables that can check the effect of cold weather & works as preventive food for joint pain.

Follow a healthy eating plan with a wide variety of foods – fruit, vegetables, cereals and pulses, dairy products, eggs, fish, chicken and meat.Here are some of them…..

Turnip Greens
Turnip is excellent source of healthy joints. It contains Vitamin A, C and E. Vitamin A is important for the synovial membrane that lines the joints, while the antioxidant effects of Vitamin C and Vitamin E help to guard against free radical damage, which can worsen joint discomfort. Turnip greens are also rich in bone-building calcium.
Mushrooms
mushrooms are rich in selenium, an antioxidant that can help guard against free radical damage throughout the body.
Parsnips
This root vegetable looks a bit like a carrot. Parsnips are nutritionally similar to potatoes, but with fewer calories. They’re rich in potassium. Parsnips are easiest to find in winter and early spring.
Broccoli
Broccoli is a member of the cabbage family and is closely related to cauliflower. It’s an excellent source of immunity-boosting, free radical-fighting Vitamin C, which may help in prevention from future joint damage. Other nutrients in broccoli that support joint health include omega-3s and Vitamin E.
Pears
Nutritionally, pears are a good source of Vitamin C and copper, both of which help guard against free radical damage.

These are just some of the many winter fruits and vegetables that are in season right now.
Most commonly it is found that people take less water in winter season, so take enough fluids and keep your body well-hydrated. Dehydration causes muscle cramps, soreness and general lethargy.

It is advisable to start these activities before the onset of winter, so make a plan and start it from today.

Keep a symptom diary

It’s very important to keep a diary to track when symptoms begin, what weather conditions existed at that time (hot, cold, wet, dry), how long the symptoms lasted, and patterns (seasonal, indoors, outdoors). In this way you and your doctor will be able to anticipate the onset of symptoms and take appropriate measures to prevent their severity. Don’t forget to seek your doctor in severe joint pain.

I hope this information will help you to prevent your joint pain in this winter season. So, don’t dread this colder season, and enjoy the weather, move freely, without pain and feel better.

Have a smiley winter……..

Thank you and warm regards!!

Dr. Kiran Shete

Write us if you have any queries

kiran.shete@spinalogy.com

Posted in Back Pain, Joint Pain, Neck Pain, Non Surgical, Physiotherapy | Tagged , , , , , , , , , , | Leave a comment

The Sunshine Vitamin

Posted on 23/12/2011 by admin

Vitamin D!

Vit D is also known as sunshine Vitamin as sunshine helps to synthesize this hormone. Vit D is a fat soluble Vitamin it’s unique because it functions as a prohormone and body can synthesize it when sun exposure is adequate. Measures of serum levels (From Vit D3, blood test) reflect endogenous synthesis from exposure to sunlight as well as intake from the diet.

Vitamin D has two main forms: D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is synthesized in skin by exposure to sunlight (ultraviolet radiation) and obtained in the diet chiefly in fish liver oils and egg yolks. In some developed countries, milk and other foods are fortified with vitamin D. Human breast milk is low in vitamin D, containing an average of only 10% of the amount in fortified cow’s milk. Requirements for vitamin D increase with aging. Vitamin D is a prohormone with several active metabolites that act as hormones. Vitamin D3 is metabolized by the liver to 25(OH)D, which is then converted by the kidneys to 1,25(OH)2D (1,25-dihydroxycholecalciferol, calcitriol, or active vitamin D hormone). 25(OH)D, the major circulating form, has some metabolic activity, but 1,25(OH)2D is the most metabolically active. Inadequate exposure to sunlight may cause vitamin D deficiency. Deficiency impairs bone mineralization, causing rickets in children and osteomalacia in adults and may contribute to osteoporosis.

There was a time when my mother use to tell me that they would not waste sunshine and spent lot of time outdoors. But now we have moved on to indoor video games, play stations, work in air condition offices and workout in gyms!

Vit D deficiency is now seen in all age groups while previously it was limited to post menopausal women, sad but true.

Causes of deficiency

  • Less or no exposure to sunlight
  • Poor intake of vitamin D rich food
  • Excessive use of sunscreen
  • Following fad diets with zero oil intake
  • Minimal exposure of skin to sunlight such as wearing full sleeves, covering oneself in totality.
  • Staying indoors all the time in air conditioned offices; offices executives, software engineers, night duty workers
  • Darker skin
  • Chronic illness where one is bedridden

Consequences of deficiency

  • Poor bone health leading to osteopenia and osteoporosis
  • Increased risks of fractures in post menopausal women
  • Poor teeth health
  • Poor calcium absorption due lack of the precursor ie. Sunlight
  • Weight gain
  • Depression
  • Poor insulin secretion, hence can be prone to develop diabetes
  • Poor immunity
  • Increased cancer risk
  • Increased risk of Alzheimer’s and Rheumatoid arthritis
  • Increased blood pressure.

How can you prevent?

Now as you all are aware of its causes and consequences so just don’t run to the nearest pharmacy to pick up supplements, it’s much better to,

  • Get your Vit D3 levels checked!
  • Taking supplements(many doctors recommend 800IU of Vitamin D3 a day)
  • Add VIT D to your diet with naturally as well as fortified Foods.

Sources of VIT D are:

  • Milk
  • Oily fish such as salmon, tuna
  • Fortified food such as Orange juice, soy milk, egg yolk and Organ meat
  • Spend at least 15-20 mins in sunlight without sunscreen before 9 or after 3 pm.

In Summary,

Vitamin D is endogenously produced, circulates bound to its own specific binding protein, and is converted in situ to the active form, 1, 25(OH)2 vitamin D, in target tissues. Receptors for vitamin D are widely distributed, and these target tissues include macrophages, monocytes, bone, intestine, skeletal muscle, brain, and heart. Clinical studies of vitamin D supplementation at doses of 700 to 800 IU/d have shown beneficial effects on reducing hip and nonvertebral fractures and in improving muscle strength and reducing falls. There is also epidemiological evidence for reduction in colon, breast, and prostate cancers with higher vitamin D levels. Therefore, the potential role(s) of vitamin D are much broader than calcium regulation alone.

Vitamin D deficiency appears to be more common than previously thought, especially in the elderly population. This condition is often unrecognized by clinicians; therefore, assessment of vitamin D status with serum measurements of 25(OH) vitamin D levels for a broader range of patients should be encouraged. Supplementation at a dose of 800 IU/d vitamin D appears to have a positive impact on reducing fractures and falls. Vitamin D toxicity is very uncommon, and there is a wide safety margin at these higher supplement doses.

Reena Valecha, OT

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