Yoga and Physiotherapy as a wonderful combination

Yoga and physiotherapy can indeed be a wonderful combination for promoting overall health, rehabilitation, and physical well-being. Both disciplines have their unique benefits, and when used together, they can complement each other effectively.

Physiotherapy is a healthcare profession focused on restoring and improving movement and function in individuals who are affected by injury, illness, or disability. It uses various techniques such as exercises, manual therapy, and specialised equipment to address musculoskeletal, neurological, and respiratory conditions.

Yoga, on the other hand, is a holistic practice that combines physical postures (asanas), breathing techniques (pranayama), meditation, and relaxation to promote physical, mental, and emotional well-being. Yoga helps improve flexibility, strength, balance, and body awareness while also reducing stress and promoting relaxation.

When integrated with physiotherapy, yoga can provide additional benefits to the rehabilitation process. Here are some ways in which yoga and physiotherapy can work together:

1. Enhanced Flexibility and Range of Motion: Yoga postures can help improve flexibility and joint mobility, which can complement the stretching and range of motion exercises prescribed in physiotherapy. By incorporating yoga stretches, individuals can further enhance their flexibility, leading to better overall movement and function.

2. Core Strength and Stability: Yoga emphasizes core strength and stability, which are crucial for maintaining proper posture and balance. Physiotherapy often includes exercises to strengthen the core muscles, and incorporating yoga poses that target the core can enhance those efforts.

3. Body Awareness and Alignment: Yoga promotes body awareness, helping individuals develop a deeper understanding of their posture, alignment, and movement patterns. This increased body awareness can complement physiotherapy by enhancing the individual's ability to perform exercises with correct form, reducing the risk of injury and improving overall movement efficiency.

4. Stress Reduction and Relaxation: Physiotherapy can sometimes be physically and emotionally demanding, particularly during rehabilitation from serious injuries or chronic conditions. Yoga's emphasis on breathing techniques, relaxation, and mindfulness can help individuals manage stress, reduce anxiety, and improve overall well-being during the rehabilitation process.

5. Prevention of Recurrence: Yoga's focus on balance, strength, and flexibility can help prevent future injuries or re-injury once the individual has completed their physiotherapy treatment. By incorporating yoga as part of a regular exercise routine, individuals can maintain and further improve their physical health and prevent future issues.

It's important to note that when combining yoga and physiotherapy, it should be done under the guidance of a qualified and experienced healthcare professional. A physiotherapist who is knowledgeable about yoga or a yoga therapist with an understanding of physiotherapy principles can work together to create a customised plan that meets the individual's specific needs and goals.

Overall, the integration of yoga and physiotherapy can provide a comprehensive approach to rehabilitation, promoting physical healing, improved function, and overall well-being.

Physiotherapy Treatment for Back pain

 

Physiotherapy can be a very effective treatment option for back pain, as it can help to reduce pain, improve range of motion, and strengthen the muscles that support the spine.

A physiotherapist will first evaluate your back pain to determine the cause and severity of your condition including PIVD, sciatica, muscle spasm etc. They may use various techniques, such as manual therapy, stretching, and exercise, to address your symptoms and improve your overall function.

Here are some common physiotherapy techniques that may be used to treat back pain:

1.Manual Therapy: This involves hands-on techniques such joint mobilization and manipulation of the spine to help improve mobility and reduce pain.

2.Exercise: A physiotherapist may recommend specific exercises to help strengthen the muscles in your back, as well as other areas that support your spine, such as your abdomen and hips.

3.Stretching: Gentle stretching can help to improve flexibility and reduce muscle tension in the back.

4.Electrotherapy: Applying cryo and other electrotherapy as per condition to the affected area can help to reduce pain and inflammation.

5.Posture Correction: Poor posture can contribute to back pain, so a physiotherapist may teach you exercises to help improve your posture.

Overall, physiotherapy can be an effective treatment option for back pain, but it's important to work with a qualified professional who can design a personalized treatment plan for your specific needs.

 

Precautions for Back Pain Patients

 

If you have back pain, there are several precautions that you can take to prevent further injury or aggravation of your condition:

Avoid heavy lifting and bending: Activities that require you to lift heavy objects or bend forward repeatedly can put a strain on your back and exacerbate your pain.

Maintain good posture: Poor posture can place additional stress on your back. Stand up straight, and sit with your back against a chair with proper lumbar support.

Use proper body mechanics: When lifting or carrying objects, use your legs instead of your back to avoid straining your back muscles.

Stay active: Regular exercise can help to strengthen your back muscles and reduce your risk of future back pain.

Avoid prolonged sitting or standing: Sitting or standing for long periods of time can place stress on your back. Take frequent breaks to stretch and move around.

Sleep in a comfortable position: Use a firm mattress and a pillow that supports your head and neck without putting strain on your back.

Maintain a healthy weight: Excess weight can put additional stress on your back muscles and contribute to back pain.

It is important to consult with your healthcare provider before beginning any new exercise or activity program, especially if you have a history of back pain or a chronic condition. They can help to tailor a program that is safe and appropriate for your individual needs.

 

What is Piriformis Syndrome

 

Piriformis syndrome is a condition that occurs when the piriformis muscle, located in the buttock region, compresses the sciatic nerve. The sciatic nerve is the largest nerve in the body and runs from the lower back through the buttocks and down each leg.

 When the piriformis muscle becomes tight or spasms, it can irritate the sciatic nerve, leading to symptoms such as pain, numbness, tingling, or weakness in the buttocks and down the back of the leg. The symptoms can be similar to those of sciatica, a condition that also involves compression of the sciatic nerve, but with sciatica the problem usually arises from a problem in the spine.

Piriformis syndrome is often caused by activities that involve repetitive motion of the legs or buttocks, such as running or cycling. It can also be caused by trauma to the buttock region, such as a fall or a direct blow to the area.

Treatment for piriformis syndrome may include rest, stretching exercises, physical therapy, anti-inflammatory medication, or in some cases, injection of medication directly into the piriformis muscle. In rare cases, surgery may be necessary to relieve pressure on the sciatic nerve.

PIVD Causes and Symptoms

 

PIVD stands for Prolapsed Intervertebral Disc, which is a medical condition in which a spinal disc herniates or protrudes out of its normal position and presses on the nearby nerve roots or the spinal cord.

The intervertebral discs are located between the vertebrae of the spine and act as shock absorbers for the spine. With age or due to an injury, the discs can become weakened or damaged, and the soft material inside the disc can bulge out or rupture, causing PIVD.

Some common causes of PIVD include:

• Age-related degeneration of the spinal discs
• Repeated strain or stress on the spine due to heavy lifting or bending
• Trauma or injury to the spine
• Poor posture and lack of regular exercise
• Genetic predisposition

The symptoms of PIVD can vary depending on the severity and location of the herniated disc. Some common symptoms include:

• Back pain that may radiate to the legs or arms
• Numbness or tingling sensation in the legs or arms
• Muscle weakness or paralysis in the legs or arms
• Difficulty walking or standing for extended periods
• Loss of bladder or bowel control in severe cases

It's important to seek medical attention if you experience any of these symptoms as untreated PIVD can lead to permanent nerve damage and disability. A doctor may recommend imaging tests such as MRI or CT scan to diagnose the condition and prescribe appropriate treatment such as medication, physiotherapy, or surgery if necessary.

What is Sciatica and its best treatment

 

Sciatica is a medical condition characterised by pain, numbness, or weakness that originates in the lower back and radiates down one or both legs. It occurs when the sciatic nerve, which is the longest nerve in the body, becomes compressed or irritated.

The most common cause of sciatica is a herniated disc, which occurs when the soft tissue inside a spinal disc protrudes through a crack in the outer layer and presses on the nerve root. Other causes include spinal stenosis, which is a narrowing of the spinal canal that can put pressure on the nerve roots, and spondylolisthesis, which is a condition where one vertebra slips forward onto another vertebra.

Symptoms of sciatica can vary, but they often include sharp, shooting pain in the lower back, buttocks, and legs, as well as numbness, tingling, or muscle weakness in the affected leg. Treatment for sciatica usually involves a combination of pain medication, physical therapy, and rest. In some cases, surgery may be necessary to relieve the pressure on the nerve.

Physiotherapy can be an effective treatment for sciatica. The goals of physiotherapy for sciatica are to reduce pain, improve mobility and flexibility, and strengthen the affected muscles.

A physiotherapist is expertise in assessing the patient's posture, range of motion, and muscle strength to determine the underlying cause of their sciatica. Recommend a personalized exercise program based on assessment help to alleviate the symptoms.

Some common exercises for sciatica include stretching, strengthening exercises for the core muscles, glutes, and hip muscles that help to support the spine and reduce pressure on the sciatic nerve.

In addition to exercise, our physiotherapists are trained in spinal manipulation to relieve pain and improve mobility. We at evaphysiocare recommend electro therapy just to reduce inflammation and promote healing.

It's important for patients to follow their physiotherapy program consistently and communicate regularly with their therapist to monitor progress and make adjustments as needed. In many cases, a combination of physiotherapy and medication can effectively manage sciatica symptoms and improve the patient's quality of life

Some effortless lifestyle changes.....to stay healthy

We have all heard that prevention is better than cure. Prevention is best solution for life style diseases like cancer, diabetes, heat diseases etc. we can save our self from the attack of this disease by making some effortless lifestyle changes. Prevent epidemics of life style diseases by making these  few changes .

1. check your weight:
Obesity is a frequent contributor to life style diseases -related deaths. If you are overweight, you have increased risk of, heart diseases, diabetes, PCOD, hormone disturbances, breast, kidney, oesophagus and colon cancer. So keep check on your body weight.

Advice :  Moderate exercise four times a week or 30 mint walk on daily bases along with a balanced diet is a very easy way to maintain healthy body weight.

2. Avoid smoking and  alcohol:
Alcohol adds on extra calories which may cause weight gain. Where as Cigarettes put you at a risk of lung, kidney, bladder and cervical cancer. Giving up tobacco is perhaps one of the biggest steps you can take to reduce your cancer risk.

Advice:  Adopt healthy habit of walk and meditation; it will help you to reduce smoking and drink. If you are chain smoker, try a nicotine patch, or pop some nicotine gum each time you feel the urge.

3. Good Fiber intake:
A healthy diet is crucial in reducing your chances of getting any disease; more fiber in your diet not only keeps your digestive system healthy, but also keeps your weight in check. Studies say people who consume a high amount of fiber are at 40 percent lower risk of stomach, pancreatic, colon and breast cancer.

Advice: Apart from whole grain cereals at breakfast, opt for high fiber vegetables and fruits in your daily meals.

4. Water intake: 
Water helps keep the body well hydrated, which is essential because almost every cell in the body needs water to function properly. In a clinical trial, scientists found that drinking two glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. Water also improves the functioning of the gastrointestinal tract. This helps in digestion and prevents constipation. Water is an excellent detoxifier as it helps flush out toxins from your body and get rid of waste mainly through sweat and urine.

Advice: drink 9-12 glass of clean water per day.

5. Get screened regularly: Getting regular health checkups reduces your chances of discovering any life threatening diseases when it has progressed to a later stage.

6. Adequate sleep: 

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. Research indicates that people who get less sleep - six or fewer hours a night- have higher blood levels of inflammatory proteins (Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging)  than those who get more. Sleep helps to loss weight and those who are on diet felt hungrier when they got less sleep.


Advice: Take proper sleep of 8-10 hr and if you have any long term problem in sleep do meditation and seek help from experts. 

I am fat : not always bad

Fat become so popular like sharukh khan after DDLG .... everyone is talking about ... only difference is fat received bad reputation  . although fat is one of the essential component required for the human body health and physical performance. Fat act an insulator in the body by making a layer over organs and under skin to provide and maintain body heat and protect body organs. other then this there is another major role of fat in body , it helps to absorb few vitamins which are fat soluble i.e vitamin A ,D,K and E. so if any individual who is avoiding and eliminating fat in diet just being healthy and not to be fatty , can't absorb these vitamins and may develop deficiencies of  nutrients depends on fat , over a period of time .

Like all organs in body, have  primary function same way adipose tissue ( fat ) also have primary function to reserve energy for daily activities  so it provide a large reserve for energy to the body .
fat stored as a result of excess calories consumption in any form like carbohydrates ( wheat, rice etc.)
, proteins or fat . S
o not fat is responsible for weight gain or any medical condition which we directly or indirectly correlate with fat  but we should take right fat in right amount to keep our body healthy and fit.
Add almonds, walnut , flex seeds , peanuts , peanut butter, olive oil ,soybeans in your daily diet and balance diet in right portion of carbs, proteins and milk products. and most important do physical activity so control daily calorie intake to avoid excess fat storage in the fat cells . 

Eat smart to lose weight ,But Exercise habitual to look smart & healthy

Its very much true  anyone can lose weight with diet , and comparatively those who are on exercise a person will lose more who is on healthy and smart eating ,

But exercise is an important component. Without it, only a portion of your weight loss is from fat –even you’re compromising on muscle strength and bone density. Since working out stimulates growth metabolic tissues and batter utilisation of food nutrition which is very important for healthy living, losing weight through exercise means you're burning mostly fat, and those extra calories into energy which make you feel active whole day.

The number on the scale may not sound as notable, but because muscle takes up less space than fat does, you look slimmer and your clothes fit better. And to lose weight with exercise you don't need to run marathons and on treadmill for hours. You just need to build up to five to seven workouts a week, 50 minutes each, at a moderate intensity, like brisk walking.

Beyond burning fat, exercise can have other remarkable health benefits, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level, batter muscle tone, improve concentration and work efficiency..And longevity.. 

Drink Plenty of Water for healthy spine

Spine is very important part of body and very complex structure too , now a days problems related to spine growing like anything , degeneration in early age is one of the major issue which create more complication over a period of time .

Most commonly affected structure of spine due to degeneration is inter vertebral disc. Over time, these repeated daily movements like standing , sitting , bending  and minor injuries can add up and begin to affect the discs in your spine. Minor injuries to the disc may occur and not cause pain at the time of the injury.

With degenerative disc disease, the main problem lies within one or more of the inter vertebral discs. Inter vertebral disc is a soft disc like structure between each of the vertebra in your spine. The inter vertebral discs are designed to absorb pressure and keep the spine flexible by acting as cushions during body movement. The discs are similar to shock absorbents. Without the cushion effect of the discs, the vertebrae in your spine would not be able to absorb stresses, or provide the movement needed to bend and twist. Bones cannot sustain high stress repeatedly without being damaged. Much of the mechanical stress of everyday movements is transferred to the discs.

A healthy inter vertebral disc has a great deal of water in the nucleus pulposus - the centre portion of the disc. The water content gives the nucleus a spongy quality and allows it to absorb spinal stress. Excessive pressure or injuries to the disc can cause the injury to the annulus - the outer ring of tough ligament material that holds the vertebrae together. Generally, the annulus is the first portion of the disc that seems to be injured. Small tears show up as in the ligament material of the annulus. These tears heal by scar tissue. The scar tissue is not as strong as normal ligament tissue. Over time, as more scar tissue forms, the annulus becomes weaker. Eventually this can lead to damage of the nucleus pulposus. The nucleus begins to lose its water content due to the damage - it begins to dry up.

Because of water loss, the discs lose some of their ability to act as a cushion. This can lead to even more stress on the annulus and still more tears as the cycle repeats itself. As the nucleus loses its water content it collapses, allowing the two vertebrae above and below to move closer to one another. This results in a narrowing of the disc space between the two vertebrae. As this shift occurs, the facet joints located at the back of the spine are forced to shift. This shift changes the way the facet joints work together and can cause problems in the facet joints as well.

Bone spurs, sometimes called osteophytes, may begin to form around the disc space. These bones spurs can also form around the facet joints. This is thought to be due to the body's response to try to stop the excess motion at the spinal segment. The bone spurs can become a problem if they start to grow into the spinal canal and press into your spinal cord and nerves. This condition is called spinal stenosis

It is vitally important to drink plenty of water as part of a healthy diet to nourish the entire body, which is comprised of about 60% to 70% water. Drinking water to stay well hydrated allows nutrients to travel to the major organs in the body, helps remove waste and helps protect joints and organs.

So Water is also very  important for the spine and back. As  inter vertebral discs consist largely of water (at birth, discs are about eighty percent water, although this usually declines with age). Therefore, keeping the body well hydrated by drinking water regularly is important to nourish the spinal discs and help keep them healthy.

www.evaphysiocare.com

Winter on peek time to eat SWEET POTATO: Enjoy taste and nutrition both

Sweet potato, not only is just good to your taste buds but also good for your cardiovascular system , nuromuscular system , eye site , and oxidative stress in  your body.

Sweet potato is grown throughout the tropical and warm temperate regions. The crop just requires sufficient water and little attention for their successful cultivation. It is produced by china in large amount . 

The orange-flesh sweet potatoes are exceedingly rich in beta-carotene. The purple-flesh varieties are outstanding sources of anthocyanins, especially peonidins and cyanidins. Both types of sweet potatoes are rich in unique phytonutrients, including polysaccharide-related molecules called batatins and batatosides. Sweet potatoes also include storage proteins called sporamins that have unique antioxidant properties. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus. It is good source of amino acids

Sweet Potato, baked

1.00 medium (200.00 g)	GI: medium
Nutrient	amount
Protein	4.02 g
Carbohydrates	41.42 g
Fat – total	0.30 g
Dietary Fiber	6.60 g
Calories	180.00
Vitamin A International Units (IU)	38436.00 IU
Vitamin B1	0.21 mg
Vitamin B2	0.21 mg
Vitamin B3	2.97 mg
Vitamin B6	0.57 mg
Calcium	76.00 mg
Iodine	6.00 mcg
Iron	1.38 mg
Magnesium	54.00 mg
Phosphorus	108.00 mg
Potassium	950.00 mg
Selenium	0.40 mcg
Sodium	72.00 mg

Possible health benefits of consuming sweet potatoes

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

Diabetes

Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes. The fibre in sweet potatoes makes a big difference too.

The Dietary Guidelines for Americans recommends 21-25 grams of fibre per day for women and 30-38 grams per day for men, which most people do not reach.

Cancer

Antioxidants play important role in diseases caused by oxidative stress .

Immunity

Plant foods like sweet potatoes that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients.

Inflammation Choline is a very important and versatile nutrient in sweet potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

In a study published by the Journal of Medicinal Food, purple sweet potato extract was found to have positive anti-inflammatory and antilipogenic effects as well as free radical scavenging and reducing activity.

Vision

According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.

www.evaphysiocare.com

Make your morning a healthy morning with Surya - Namaskar

Today one of my client talked to me about surya namaskar , so I decide to write about it today  . Surya namaskar is a common sequence of asans i.e  7 postures including exercise of whole body and it works like wonder in weight loss , so many studies are done on surya namaskar . and it is found that there  is significant improvement in our pulmonary function test , stamina , hand grip , endurance , flexibility and  increase the joint mobility .

But it should be done under guidance when you want to start it as it contain bit hyperextension exercises which should be done with the advice of a physiotherapist or your doctor .

Before doing  proper sequence of the posture in  suryanamaskar batter to do a short training of different exercise for different parts of body to bring body on a certain fitness level to do the sequence of asans. Stretching exercise for leg arm and back are batter to do before you start it .   And the repetition of the asans should also be done less first then gradually increase it . you can begin with set of three repetition , then make it five then ten and so on as per your stamina .

 

Posture 1  :  Stand erect, ideally facing the morning sun. Fold your hands in prayer close to your chest and chant 'Om Suryadevaya Namah' thrice.

Posture 2 : With your hands together raise your arms up in the air while you breathe in. Bend over backwards forming an arch from the hands to your feet. The flexibility of the spine is ensured in this posture.

Posture 3 :  Bring your hands down while you breathe out to touch the floor on either side of your feet. In this posture, it is very important to keep your knees straight as you bend forward from the waist and your head as close as possible to the knee. This posture helps melt the excess fat around the stomach by aiding digestion. And it is self stretching of hamstring muscles helps to release lower back too.  If any backache history is there then consult your physiotherapist first to do it .

Posture 4 : While breathing in, put your hands flush with the floor and lower your hips and stretch your left leg back, allowing it to balance on your toes, and your right leg bent in a crouching stance. With your hands firmly on the ground and your arms straight as a die, raise your head upwards to face the sky. This one is for the flexibility of spine and leg muscles, and boosts immunity from diseases.

Posture 5 : As you breathe out, let your hands stay firmly on the ground and push your right leg back parallel to the left. Make sure your feet firmly touch the ground and your hip raised high. With your arms and knees straight lower your head to face your navel.

Posture 6 :  Hold your breath as you bring your hips down while keeping your hands and feet in the same position, and stretch your whole body near the floor. With your face downward, bring your chest and knees to lightly brush the floor, and hold your hips slightly high. At this moment, 8 points of your body are touching the floor - your palms, forehead, chest, knees and toes.

Posture 7 :  This posture is a mere extension of Posture 6, in that you breathe in and straighten your arms and lift your chest upward in an arching stance, and your head thrown back facing the sky. Your arms, at this point, carry the weight of your body, with you knees and toes resting on the floor.

www.evaphysiocare.com

Mechanical cause is the major cause of backache

Back pain is one of the great human affliction almost everyone born to day in Europe or north America has a great chance of suffering a disability back injury regardless of  occupation . Now days it is very common due to changing life style. It becomes one of the lifestyle disease and hampering daily routine life and the professional life too which at major level affecting the millions works day’s loss. , 7 – 10 % of the adult population consults medical professionals each year with back pain.Every one should need to understand the cause of backache. One of the major back pain is mechanical this   accounts for more than 90% back pain episodes, usually affecting patients 20 - 55 years. Onset is often acute , associated with lifting and banding . mechanical pain is related to activity and is generally relived by rest . it is usually confine to the lumbosacral region, buttock , thighs , is asymmetrical , and dose not radiate beyond the knee. On examination lower back muscles spasm tenderness and painful restriction of some but not all movements . in this kind of pain prognosis is good .

Now a days changing life style crate a new pattern and cause of back ache which seems like very major problem. due to long sitting jobs , increasing stress at job i.e. job dissatisfaction , general stress due day to day life , obesity (weight gain)

Muscle tightness and loss of mobility is generally associated with back ache. Muscles imbalance is commonly found that cause deformity at lower back. If any muscle imbalance will be there due to adopting single posture (sitting, standing etc) for longer period of time will cause mechanical backache, proper assessment is required under the guidance of physiotherapist, and every one who is suffering with back pain should understand the proper cause of backache and should discuss in detail with the physiotherapist and learn the set of exercise or under go manual therapy (mobilization) if required. It is the myth that every one has to do same exercise which is commonly found on all resource of knowledge. There is different need of exercise and therapy for every individual. 

Obesity contributes to back pain , carrying extra weight can increase risk for developing several back disorders. Extra weight puts on spine will increase the degeneration of the spine and the disc of vertebra , obesity also contributes in developing osteoarthritis (OA) in the spine , studies show that with weight loss , pain from OA subsides in many patients .A large belly may pull your pelvis forward, which in turn will increase the curve in your lower back (lordosis). The increase lordosis will probably tighten up your back muscles and cause stain and pain.

www.evaphysiocare.com