Combating Knee Pain – Know What To Avoid

People with knee pain face enormous challenges every single day. Degenerative diseases like Osteoarthritis are one of the most common sources of such a problem. The chronic pain and stiffness can eat into the ability to complete even simple every tasks like household chores. Most importantly, the constant pain is severely distracting and impairs mental focus. Thus, knee pain greatly reduces the quality of life. 

Nonetheless, managing knee pain in your daily life is possible. If you want to control the unpleasant sensation or if you want to speed up recovery, then there are some activities which you should avoid completely. Let’s see what some of these damaging habits are:

Managing knee pain – what not to do

1. Don’t sit or stand too much: If you are required to sit or stand continuously for several hours at a stretch, then this can worsen knee pain. No joint in your body – let alone the knee – is designed to handle prolonged and uninterrupted stress. Thus, for every hour of continuous sitting or standing, take a 5-minute break. Use the free time to do simple stretching exercises.

2. Avoid making sudden movements: Pain is an indication that all is not well with your knee. Thus, a sharp and sudden stress or pressure can seriously damage your already weakened knee, which can dramatically increase the pain. So try to keep your legs in a natural and comfortable position as much as possible. 

3. Stop high-impact activities: This will put unnecessary stress on your knees. Doing physically intensive activities with a weak knee will put strain on the bones and ligaments associated with the knee joint. So avoid high-pressure activities like football, tennis, running and so on.

4. Refrain from excessive rest: While you may feel the need to take rest if you have knee pain, physiotherapists around the world warn against making your life too sedentary. This will further weaken your knees and heighten the risk of unwanted weight gain.

5. Don’t lose control over your weight: Your knees have to carry most of your body weight. Being overweight puts pressure on the knees and can worsen knee pain.  Losing weight will reduce stress on the knees and help combat joint inflammation. 

6. Stay away from bad habits: Smoking cigarettes or drinking alcohol are common activities which are known to indirectly increase pain sensation. The toxins present in cigarette smoke put stress on the joint tissue, leading to more pain. While alcohol can temporarily numb the pain, it interferes with the medicines you are taking and thus slows down the recovery process. If you have knee pain, then try to avoid such harmful activities.   
    
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

Stiff Back – 6 Common Reasons

A stiff back can ruin your entire day. Irrespective of your age, nationality or gender, a stiff back can prevent you from completing even simple everyday activities. This, in turn, can create a lot of stress, anxiety and needless worry.

Since this is such a common problem, it’s time you understood the primary triggers for this problem.

Sources of back stiffness

1. Inadequate water intake: Not drinking enough water can lead to all sorts of problems in your body. Lack of adequate water especially these summer months can significantly increase the risk of having a stiff back. So remember to drink at least 8 to 10 glasses of water every day. If you have to travel a lot, then don’t forget to take a bottle of plain water.

2. Poor sitting posture: Much of your waking hours is spent in sitting. While it is a known fact that too much sitting is bad for the back, having a poor posture can worsen the damage. The best way to sit is to keep your back straight and erect. Keep the shoulders slightly back and make sure that the seating area is flat, stable and properly cushioned.

3. Tight hamstrings: Your thighs have powerful muscles called hamstrings. These can become tight or stiff due to excessive sitting, prolonged rest or lack of physical activity. In such a case, the muscles in your lower back and pelvis are put under pressure, leading eventually to a stiff back.

4. Lumbar herniated disc: Due to wear-and-tear damage, one of the lumbar discs may begin to degrade and develop cracks. This in turn can lead to stiffness and pain in the back. This problem is commonly seen among the elderly.

5. Improper mattress: You and your mattress are together for several hours every night. Thus, using the wrong one can have a negative impact on your back, leading to stiffness and even chronic pain. If you find that your mattress is too soft or too hard, then it’s time to buy a new one. Go to the store and inform the shop assistant that you are looking for a back-friendly mattress. Most importantly, change the mattress as and when required.  

6. Bad sleeping position: This can get tricky: how do you watch your sleeping position while asleep? While this may sound impossible, there is a simple solution: just use a side-pillow (pashbalish). This will prevent you from rolling over onto your chest. Furthermore, resting the leg on a pillow can also prevent strain on the hip muscles.

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

Your Bones Need Vitamin D – Do You Know Why?

When it comes to taking good care of the bones, most people know that they need adequate calcium. This mineral, after all, is the building block of bones. However, there is still some mystery regarding the role played by Vitamin D. What is this nutrient and why is it important for bone health? Let’s find out!

What is Vitamin D?

It is a fat-soluble nutrient which helps the body absorb important minerals like calcium, magnesium and zinc. While there are several types of this Vitamin, the most common variants are Vitamin D2 (ergocalciferol) and D3 (cholecalciferol).

Why is it important for bones?

· An adequate supply of Vitamin D is important for maintaining bone density and strength.

· Lack of Vitamin D leads to calcium-depleted bone, which increases the risk of fractures.

· Vitamin D helps in absorption of calcium from the intestines.

· Regular intake of calcium along with Vitamin D as part of a well-balanced diet may reduce the risk of Osteoporosis.

Signs of Vitamin D deficiency

· Feeling tired or sad all the time

· Chronic joint pain or backache

· Weakened muscles

· Reduced stamina

· Delayed wound healing

· Gradual loss of bone density

Top sources of Vitamin D

1. Sunlight: Your skin can produce Vitamin D when it is exposed to sunlight. Try to get some sunlight early in the morning for just 20 minutes.

2. Fish: Oily fish like mackerel is rich in Vitamin D as well as Omega-3 fatty acids, both of which work together to reduce inflammation in the bones and associated muscles.

3. Milk: It is a popular source of Vitamin D. 1 glass of fortified milk contains about 100IU of this Vitamin D.

4. Eggs: It is the most convenient way of getting Vitamin D. Since the Vitamin content is not that high, it would be unwise to rely solely on eggs.

5. Cod liver oil: The oil derived from the liver of cod fish is an excellent source of vitamin D. Just one teaspoon of cod liver oil will give you enough vitamin D for the day.  

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

Don’t Let Your Wallet Give You Sciatica!

How is that possible, you ask, how can your wallet cause Sciatica?

While this may sound outlandish, it is actually true: sitting on your wallet can significantly increase the risk of suffering from a painful nerve condition called Sciatica. The thicker the wallet, the greater is the damage on your nerves and muscles.

But why?

When you sit down while having a fat wallet in your back pocket, one of your buttocks is kept raised. This means that your hips are in an unbalanced state. Sitting in such a position for several hours at a stretch can put your hips under intense stress. The pressure put by the wallet on the piriformis muscle compresses the sciatic nerve, leading to Sciatica.

At present, researchers at the University of Waterloo are looking closely at how a fat wallet interferes with the biomechanics of the spine and the hips.

Do you have Sciatica?

The simplest way to find out whether you already have Sciatica is to observe yourself carefully. If you notice two or more of the following symptoms, then you may want to consult a doctor:

· Burning or tingling sensation in back of the leg

· Constant pain on one side of the buttock or leg

· The pain becomes worse while sitting

· Weakness or numbness in the leg

· Difficulty in walking or standing

· Pain spreading down the leg

Managing your wallet

· The most obvious solution is to refrain from keeping your wallet in the back pocket. Keep it in the side or front pockets of your trousers instead.

· Take a good hard look at the things you keep in your wallet. Remove anything that is unnecessary. This will help keep your wallet slim, neat and trim.

· If you have to carry around lots of things, then get a fanny pack. It has far greater space and more security than a wallet, and is quite comfortable to wear.

· If you have to sit for several hours at a stretch, then watch your sitting area. Make sure it is stable and flat while having minimal padding for comfort and support.

The ever-present danger of Sciatica

Everyday carelessness like sitting on a fat wallet can end up triggering Sciatica, leading to chronic pain, irritation and discomfort. Why take the risk of such needless suffering? If you want to know more about this problem or if you are already noticing some uncomfortable symptoms, then you need to consult an experienced pain management clinic. This will help you avoid Sciatica or provide you with early treatment to nip the problem in the bud.

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

Worried About Your Back? Avoid These Bad Habits!

Your habits can make or break your back – do you know how?

Your back is a complex structure made of numerous bones, muscles and ligaments. This part of your body is put under stress every single day. Thus, it is of no surprise that many people tend to suffer from back problems.

Having a healthy back means removing activities in your daily life which put unnecessary stress on the back muscles and the spine. By avoiding a few common bad habits, you can help ensure the health of your back. Moreover, if you already suffer from back problems, avoiding these damaging habits is all-the-more necessary if you want to reduce the uncomfortable symptoms and recover your health.

Bad habits which hurt your back

1. Too much sitting: The simplest way to wreck your back is to sit continuously for several hours without a break. Excessive sitting can not only increase the risk of back pain, it can also gradually damage the spinal alignment. So remember to take a 5-minute break for every hour of sitting. Use the break to do some simple stretching exercises, or just walk around a little. Most importantly, get regular exercise at least 4 days a week. This will keep your spine and back muscles strong and flexible.  

2. Carrying heavy bags: Some people like to carry their whole world on their shoulders. Sadly, such people are also prone to back pain. Lighten your load by carrying only the essentials. Instead of putting everything in a single backpack, break up your luggage into two bags.

3. Wearing high heels: While there doesn’t seem to be any connection between the feet and your back, they are expected to work together to carry your body weight. Wearing high heels put your feet and your back under stress. So try to refrain from wearing fashionable shoes, or at least minimize their use.

4. Being overweight: The more you weigh the more weight your back is expected to carry. If your weight is above the normal range (which is determined by your age, gender and height) then the risk of back problems increases. Calculate what your ideal weight should be and try to engage in diet control along with regular exercise to stay in the safe weight zone.

5. Lifting incorrectly: Many back injuries occur when trying to lift something heavy. The proper way to pick something up is to bend your knees and using the power of your calves and thighs to lift up the object. Keep the object close to your body while maintaining a straight spine and neck. This way, you will drastically reduce the risk of getting a cramp or a slipped disc.

6. Using an old mattress: Many people don’t really care about where and on what they sleep. Sometimes, people keep using old mattresses which are no longer strong enough to support their back. Thus, every night the spine and the back muscles are put under stress for several hours at a stretch. So put away your old mattress and buy a new one, which is soft and stiff enough to give your back adequate support.

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

How To Walk Better – Common Mistakes To Avoid

“Walking” should be a walk in the park. But it rarely is!

There are many ways to do something wrong, as the saying goes, but only a few ways to get it right. The same applies to walking.

Physiotherapists around the world suggest walking as a simple way to maintain your health. No matter what your age, gender or health condition may be – you should try walking. Regular walking can help combat various problems like Heart Disease, Obesity, Joint Pain and Diabetes. Thus, it is no surprise that many people take part in “morning walks”. Many people try to walk for at least a few minutes every day, thinking that they are doing good to their bodies. Walking seems so simple that even a child can do it! But is it really so?

Walking is not so simple

It is entirely possible to walk the wrong way. Even people who have been taking walks for several years can make these mistakes, while being totally unaware of the damage they are doing. Moreover, if you want to take up walking as a form of daily exercise, then you need to be aware of these bad habits. Early awareness and prudence will help you develop the perfect walking technique, thus allowing you to take full advantage of its therapeutic power. 

Mistakes people make while walking

1. Avoiding warm-up: You would think that walking is itself a warm-up exercise. However, it is not really the case. Trying to walk without proper warm-up can put strain on your bones, muscles and ligaments. This is especially a problem for those who are advanced age-groups. So, remember to do some stretching exercises before stepping out to limber up your body.  

2. Taking long strides: This problem is commonly seen among people who have started walking recently. They think that having longer strides means burning more calories. Actually, taking unnecessarily long strides put strain on the entire leg and the groin, thus increasing the risk of painful muscle cramp. Instead, take short comfortable steps and try to enjoy the occasion.  

3. Wearing improper shoes: You may have seen people walking while wearing slippers or sandals. While it may feel nice, wearing improper shoes can increase the risk of injury, particularly ankle sprain. So make sure you wear a proper sports shoe which gives adequate support to your feet. The shoes need not be expensive, but make sure that they are comfortable and well-built. 

4. Putting on the wrong clothes: Always remember to wear clothes which allow the sweat to evaporate. Cotton clothes allow your skin to breathe and help you cool off easily. Wear bright clothes while walking on the road so that passer-bys and vehicles can avoid you easily. 

5. Stepping on flat feet: Many people slap the bottom of their feet on the ground while walking. This can lead to pain in the shins, sole and heels. While walking, roll on through the heel to the toe. This will make walking more comfortable and greatly reduce strain on the feet.

6. Swinging your arms too much: While this is not a common issue, just keep in mind to match the rhythm of your walk with your arm. So don’t keep your arms stiff by your side (like a robot) or swing them unnecessarily (like in a military parade). Just relax and let your body do what comes naturally.   
    
7. Having the improper posture: While walking, try to watch yourself every 20 minutes. If you feel that you are slouching forward, then correct yourself. After a week, proper posture will come automatically and you can keep back pain, neck pain and shoulder pain at bay. 

8. Walking without a fixed duration: This is a mistake that many beginners make: they feel that walking for a fixed duration is needlessly restrictive. This means that they might end up walking too much or too little. Before stepping out, set an alarm on your watch or phone. This will help avoid over-straining yourself. 

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 Stretches Which You Can Perform While In Office

Does your age lie somewhere between the early 20s and the late 60s? Then you are probably accustomed to a few or all of the five elements – office, workload, fatigue, time management issues and balance between work and home. Long working hours in which you remain hooked in front of the desktop or laptop screen makes it easy to put on weight! You want better health but you feel trapped and helpless. What can you possibly do?

Can office break your health?

Among the many health troubles which commonly affect working individuals today, Obesity tops the list. But besides gaining those extra kilos, there are other perils in which you might get into! Some of them are: 

• A Bad Back: The risks of a herniated lumbar disc as well as drying up of the collagen around the tendons and ligaments are aggravated by excessive sitting.
• Leg troubles: Proper blood circulation in the legs is hampered when you sit for too long. It may lead to problems like a varicose vein or Deep Vein Thrombosis (DVT) due to blood clots.
• Heart diseases: A persistently sedentary lifestyle is prone to high blood pressure and increased cholesterol which in turn puts pressure on the heart and the circulatory system.
• Digestive problems: If you sit down immediately after lunch, then the food in your belly tends to get compressed, thus slowing down the digestive process altogether.

Simple office exercises

The exercises that experts recommend in order to get rid of the ‘prolonged-sitting agony’ are rather simple. They can be easily tried out within the office space which will help to keep a number of associated health issues at bay. These simple office stretches are being popularly termed as ‘deskercise’ these days. The term itself hints at the fact that these moves can be performed comfortably while you’re at work. Some of them are: 

1. Sitting without the Chair 

• Stand straight with your back resting against the wall and then relax.
• Bend your knees until your thighs are parallel to the floor.
• Hold this position for about 30 seconds.
• Stand up straight.
• Repeat this 10 times.
• For extra workout, cross the right ankle over the left knee and hold for 15 seconds. Then switch legs.

 2. Raise legs while you are seated

• Straighten your legs while you’re sitting.
• Keep the legs parallel to the ground.
• Hold for 10 seconds.
• Return to starting position.
• Repeat 10 times and then rest.

 3. Desk push-ups

• Place both your hands on the edges of the desk.
• Hands should be placed such that your shoulders are wide apart.
• Spread your legs out behind you as far as possible.
• Push against the desk that you are holding, with as much force as you can. (For this, the desk needs to be against the wall preferably.)
• Do this 10 times.

 4. The Stapler Curl

• Take the stapler or a bottle in one hand with your palm facing the ceiling.
• Place your hand beside the thighs.
• Start moving upwards and bending the elbow, place your hand beside your chest.
• Stop for a few seconds and then put your hands down to the normal position.
• Repeat for at least 10 to 15 times and then switch to the other arm.

 5. Wrist Stretching 

• Stretch your right hand in front of you, pointing all the fingers towards the ceiling.
• Gently pull the fingers of this arm with your left hand until you feel the stretch in the wrist. (The pull must be towards your body)
• Hold on for 5 seconds and then switch hands.
• Do 20 repetitions.

 6. Chin tuck

• Stand upright facing straight.
• Lower your chin to your chest.
• Hold on to this position for 15 to 30 seconds such that you feel the tension in your back.
• Return to the original position and relax.
• Repeat this for 10 times.

7. Sitting neck stretch 

• Look straight in front of you.
• Turn your head to your right to keep it almost at a right angle with the shoulder.
• Hold on for 5 seconds and feel the stretch.
• Return to the starting position.
• Repeat the same process for the other side.
• Do this each side for 20 times.

To cut a long story short, if you’re bound to sit for long hours, the first thing you must remember is your mom’s childhood advice: “Sit up straight”. This small but powerful tip does take good care of your health, especially the posterior region of your body. Exercise is only an add-on. These time-saving moves recommended by experts indeed go a long way to make a difference to your health.  Experts around the world have recommended these office exercises not just because they protect your health, they also make office work far more enjoyable.

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