Lifestyle management to prevent Cervical Spondylosis

Is that nagging pain in the neck and shoulder region turning out to be your constant companion? Is it usually followed by tingling or numbness of the area? If so it’s time to fasten your seat belts. You might be suffering from Cervical Spondylosis. 

Cervical Spondylosis is an age related degeneration of the bones and discs of the neck. The edges of the vertebrae often develop bony projections that form along joints and are called bone spurs or osteophytes. Although people above the age of 40 are at risk of getting Cervical Spondylosis, even younger people may suffer from it. Often it is accompanied by headache, fatigue, anxiety, muscle weakness and sensory loss. In extreme cases, it may even lead to imbalance as well as loss of bladder control and bowel movement.

Factors that trigger Cervical Spondylosis:

• Repetitive stress
• Chronic bad posture
• Regular strain to the neck due to work
• Injuries to the neck
• Overweight
• Inactive lifestyle

Preventive Measures:

Cervical Spondylosis as mentioned above majorly occurs due to improper lifestyle. Hence, an effective management of the same can prevent its incidence.

1. Maintain correct posture: It is imperative to maintain correct posture. Improper posture, strain to the neck, sitting in one position for too long, all these can adversely affect the neck and shoulder.

2. Exercise regularly: Exercises are important to maintain a healthy body. It enhances the range of motion of the joints. Perform simple stretching and flexibility exercises. Engage in low impact aerobics such as walking, swimming, cycling and refrain from high impact aerobics like jogging and running.

3. Lose extra body weight: Weight loss is necessary to avoid putting extra pressure to the painful joints. Less weight provides greater joint mobility and muscle flexibility.

4. Eat right: Proper and healthy eating habit can immensely benefit the body. A diet rich in Omega-3 fatty acids, calcium, magnesium, vitamin D, antioxidants and fibre promotes skeletal health and lowers inflammatory chemicals in the body.

5. Consume adequate water: Water intake is essential for maintaining the balance of electrolytes and minerals that one needs for normal muscle and nerve function. It is recommended to consume at least 8 glasses of water everyday.

Preventive measures are adopted to reduce chances of the occurrence of a disease. On the contrary, if the problem of neck pain is aggravating, one must consult a doctor as soon as possible. Persisting neck pain if left untreated can lead to Cervical Spondylosis.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Sleep – A Necessity For Fighting Chronic Pain

Pain and sleep have a strange and vicious relationship. Since pain and lack of sleep reinforce each other, this can wreak havoc on the lives of people who suffer from chronic pain. Previously, what sort of influence the existence of pain has on sleep was relatively unknown. While researchers and doctors routinely faced people in pain who have trouble falling asleep, they were unable to fully understand the relationship between the two factors.

Now researchers at the University of Warwick have discovered that the perception of pain has enormous influence on the degree of sleeplessness among people suffering from chronic pain-related issues.

The study

Researchers divided participants into 4 groups based on their perception of the pain. The participants were asked to report the level of pain they perceived and the amount of sleep they were able to have each night.

The findings

The researchers found that people who had higher pain perception were less likely to sleep well at night. This shows that while pain is an important factor, how patients dealt with the sensation of pain was vital in ensuring proper and restful sleep.

Coping with pain – 5 simple techniques

1. Learn to meditate: Deep breathing meditation techniques can help your body as a whole to calm down. This may decrease the sensation of pain. Try to meditate for just 15 minutes after waking up in the morning and before going to bed at night.

2. Control stress: Stress is known to intensify chronic pain. Negative feelings like depression, anger and anxiety can increase the body’s sensitivity to pain. If you can control stress, you can gradually manage the pain as well. This will help you get much needed rest.

3. Exercise regularly: Exercise helps to release endorphins. These help to improve your mood while blocking out the sensation of pain. Exercise helps to strengthen the bones and the muscles, which in turn reduces the risk of injury. By burning excess calories, exercise improves the depth and duration of sleep. 

4. Join a support group: A support group will give you access to the experience of other people facing the same problem. This will help to put your own troubles in proper perspective. You are less likely to feel estranged or overwhelmed by your own pain if you have the experience of other fellow sufferers as a reference point.

5. Avoid alcohol: Drinking alcohol aggravates the impact of chronic pain on your sleep pattern. People who resort to alcohol may experience temporary relief from pain, but it disrupts the body’s circadian rhythm, thus making it harder to get a good night’s sleep.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Hand Exercises To Manage Carpal Tunnel Syndrome

Although millions of people around the world fall prey to the problem of Carpal Tunnel Syndrome every year, researchers are not entirely sure about its fundamental cause. Usually, improper lifestyle choices and genetic abnormalities are the most apparent causes of this problem.

While there may be any number of causes to this syndrome, the solution lies in making simple changes to the way you live. The most effective way to deal with Carpal Tunnel Syndrome is to include exercise into your daily life. Specific exercises which target the fingers, wrist and hand are especially effective in managing the symptoms of this problem like pain, numbness and stiffness. These exercises are easy to follow and the positive impact becomes noticeable in just a few days!

Exercises for Carpal Tunnel Syndrome

1. Wrist Flexor stretch

•     Extend your affected arm in front of you with your palm facing up.
•     Bend your wrist until the fingers are pointing downwards.
•     With the other arm, gently bend your wrist a little bit farther until you feel a moderate stretch.
•     Hold the position for 15 seconds and then release the wrist.
•     Repeat 5 times.

2. Palm stretch

•     Bring your palms together at the chest level.
•     Slowly lower your hand towards the waist.
•     Push the palms downwards until you feel a gentle stretch.
•     Hold the position for 15 seconds and then relax.
•     Repeat 5 times.

3. Finger exercise

•     Keep your fingers straight.
•     Bend all your fingers until they are perpendicular to the palm.
•     Slowly bring the fingers to the palm until they form a fist.
•     Make a hook with the fingers.
•     Finally make a full fist.
•     Release the fingers.
•     Repeat 5 times.

4. Thumb stretch

•     Make a fist.
•     Straighten the fingers.
•     Tilt the wrist with the fingers straight.
•     Bring the thumb in front of the palm.
•     Move the thumb to the side.
•     Use the other hand to push the thumb back until you feel a stretch.
•     Release the fingers.
•     Repeat 5 times.

5. Wrist deviation

•     Keep your forearm on a flat surface with the thumb upwards.
•     Move the wrist upwards until you feel a slight stretch.
•     Then move the hand downwards.
•     Repeat 10 times.  

By Dr. Shabtab Khalid

ZilaxoAdvanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Managing Carpal Tunnel Syndrome – 5 Dos And Don’ts

 It starts out as just a little bit of pain, usually near the wrist. Then you are to notice numbness in your fingers. You feel that your hand is no longer strong enough for completing daily activities. And then there is the pain in your forearm. Before you know it, Carpal Tunnel Syndrome has you firmly in its grip. 

Fortunately, there are some simple ways to bring this problem under control. Following these tips will stop the symptoms from intensifying, while ensuring that you are able to use your hands normally. More importantly, these tips will speed up the recovery period and allow you to regain forearm capacity. 

What you need to do

1. Wear a splint: Physiotherapists around the world suggest their patients to wear a wrist splint if they suffer from Carpal Tunnel Syndrome. The splint keeps the wrist in a neutral position and provides much needed support to the hand. 

2. Apply heat pack: It can give you temporary relief from the pain and numbness while reducing the stress on the median nerve. Apply a heat pack for just 10 minutes. Make sure that the pack is comfortably warm.

3. Try massage: It will help increase blood circulation to the affected region, relieve muscular stress and increase the strength of your arm. Remember to inform the masseur that you are seeking massage specifically for Carpal Tunnel Syndrome before the session begins. 

4. Do Yoga: Numerous studies have found that Yoga practice helps to reduce the intensity of pain and numbness while simultaneously strengthening the wrists and the fingers. 

5. Eat proper food: Foods like bell peppers, spinach, walnuts and pineapple help to reduce the symptoms as well as speed up recovery.

What you should avoid

1. Prevent overuse: Give your fingers and hands time to recover from doing repetitive activities. For every hour of work, take a 10-minute break. Use the break to do simple stretching exercises to help relieve muscular stress. 

2. Avoid vibrating tools: Instruments like electric saws and drilling machines put enormous stress on the delicate tendons in the hand. Try to minimize using such devices as much as possible.

3. Stop ignoring the pain: If you feel the pain, then you should cut down on your activities immediately. Trying to use the wrists in spite of the pain will only make the problem worse. 

4. Refrain from acidic food: Foods like oranges are rich in naturally occurring acids, which may increase inflammation of the carpal tunnel in some people. 

5. Reduce exposure to cold: Regular exposure to low temperature reduces blood supply to the wrist and puts strain on the tendons and ligaments. Wear warm woolen gloves that give protection to your hands and wrists.
    

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Carpal Tunnel Syndrome – What, Why and How

There is no doubt that human hands are highly versatile. Capable of brute force and gentle dexterity, your hands are equally at ease at the office computer or the kitchen counter or even the factory floor.

However, the hand is a delicate part. It does not have large groups of muscles or strong bones. The range of motion is entirely dependent on tendons, ligaments, nerves and delicate blood vessels. Chronic strain and excessive use can put stress on these structures.

Carpal Tunnel Syndrome is the result of pressure on the median nerve, which controls sensation and movement of thumb and first three fingers of the hand. This problem can be easily identified by the pain, numbness and swelling.

What are the causes behind this problem?

• Chronic over-extension of the wrist (due to intensive activities like typing or playing musical instruments)
• Rheumatoid Arthritis
• Fracture or injury to the wrist
• Poor wrist posture while using the computer
• Frequent use of vibratory hand-tools (like an electric saw)
• Cysts or growths in the tendons

Symptoms of Carpal Tunnel Syndrome

• Wrist pain
• Numbness in the fingers, especially in the thumb, index, middle finger and half of the ring finger
• Weakness in the hand
• Pain in the forearm
• Pain ‘travelling’ up the arm to the shoulders 

Preventing Carpal Tunnel Syndrome

1. Relax your grip: Try not to use force while using your hands. For example, use the fingers gently while typing.

2. Take frequent breaks: For every hour of continuous hand use, take at least 10 minutes off. Use the break to do simple stretching exercises. These will help increase blood circulation to the hands and bring down the stress.

3. Watch your posture: Try to keep the wrists level with the forearm. Just check your wrist posture every 20 minutes and make adjustments. In just a few days, you will automatically have better posture.

4. Keep your hands warm: If your work environment exposes you to cold temperatures, then wear warm or woolen gloves that cover your wrists.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Simple Lifestyle Changes To Manage Sciatica

 If you feel shooting and burning pain travelling down your leg along with a feeling of weakness while trying to move your leg, then there is a high probability that you are suffering from Sciatica. When the spinal structures put pressure on the sciatic nerve, this leads to pain and numbness. 

Fortunately, it is possible to control the problem of Sciatica by making changes to your lifestyle. These changes will help reduce the stress on the sciatic nerve and thus indirectly reduce the intensity of the symptoms. 

Lifestyle changes to control Sciatica

1. Maintain correct posture: Reading in bed, slouching at the desk or leaning forward are all instances of bad posture. These can directly contribute to the pain, stiffness and numbness associated with Sciatica. Thus, it is important to maintain good posture at all times, irrespective of whether you are sitting, standing or walking. 

2. Eat well: Try to stay away from junk food as they contain nothing but empty calories, which only add to your body weight without providing any of the essential nutrients. Instead, stack up on foods like chicken, eggs, soy beans and milk as they are rich in protein, vitamins and minerals which are needed to speed up recuperation. 

3. Stretch before exercising: Do stretching exercises which focus on your back and leg muscles. This will warm up the muscles, increase blood circulation and prepare the body for the workout routine. This way, you will reduce the risk of straining your muscles and ligaments.

4. Exercise carefully: You may feel the need to take rest if you have Sciatica. However, physiotherapists around the world say that this is actually a bad idea. Complete rest weakens the muscles, making it difficult to do even simple daily tasks. This does not mean that you need to ignore the pain and ‘slog’ in the gym. Getting just 20 minutes of moderate exercise every day should be sufficient. Try to modify your workout routine to include sciatica-specific exercises like Press Up, Knee to Chest, Hamstring stretch and Pigeon Pose.  

5. Apply hot packs: In order to control the pain, apply a hot pack on the affected area for about 20 minutes. This will increase blood circulation and help reduce the pain sensation. Make sure that the pack is at a comfortable temperature so as not to damage the skin. 

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Be Knee Pain Free – 5 Effective Tips

Your knee is the largest joint in your body. It is a complex structure made up of several bones, muscles, ligaments and blood vessels. While it is a rugged joint, its complexity and frequent use make it susceptible to injury, pain and stiffness. You need to take proper care of this joint if you want to retain your ability to move around and perform everyday tasks without a hitch.

Today, let’s talk about some simple and effective ways you can care for your knee joint and avoid pain.

Avoiding knee pain

1. Stretch regularly: Stretching exercises increase flexibility and strength of the knee joint and thus directly contribute to the health of your knees. Stretching is absolutely crucial before beginning your exercise routine as it prepares the joint for the extra load. Simple stretching exercises can help you maintain the health of your knee joint while protecting it from the wear-and-tear of overuse.

2. Lose weight: Your knees are required to bear 2 to 4 times your body weight whenever you stand or walk. So, carrying extra weight puts significant strain on your knees. The more your weight is, the more stress your knees are under. Thus, find out whether you are overweight or not. If you are, then you should control your diet and do regular exercise in order to gradually return to the normal range. Just losing a couple of extra kilograms can have a hugely beneficial effect on the health of your knees.

3. Wear proper shoes: Most people don’t know that wearing shoes of the wrong size or material can indirectly lead to knee pain. One of the most well-known culprits (especially for women) is high-heeled shoes. By forcibly lifting the heels above the foot level, such shoes put enormous stress on the quadriceps, which in turn can lead to knee pain. Instead, wear shoes which provide support to your feet and ankles. Make sure that the bottom of the shoe is strong and flexible enough to hold your body weight. Instead of buying a shoe at random, take the advice of shop assistants. They will help you find a pair with the right size and shape.

4. Use the stairs carefully: Be cautious when climbing up and down the stairs. Your knees end up carrying more than twice your body weight every time you take a step. Hold the rails whenever you have to use the stairs, and use the stairs slowly.

5. Do knee-strengthening exercises: While regular exercise is important if you want to keep your joints healthy, it is all-the-more crucial for keeping your knees strong. Try to do exercises like Straight Leg Raise, Side Leg Raise, Hamstring Curls and Wall Squats. If you practise them regularly, it will help ensure the health of your knees for the long term.    

      

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org