Physiotherapy for Posture Correction

When you are learning to groom your personality, the way you sit and stand matters a lot! A good posture simply adds to your confidence and makes you look elegant. Yet many people are failing to realize its importance and the need to maintain it well.  

The lifestyle that we have today has made it all the more worse. Our dependency on technology has increased that is slowing turning everyone into couch potatoes. People are sitting in front of their computers and working for straight 8-9 hours, finding it hard to take out time for exercise. As a result, the number of musculoskeletal disorders has increased that leads to bad posture. 

Poor Posture or Postural Dysfunction is defined as when the spine is placed in unnatural positions consistently, that causes various health problems such as: 

  • Back Pain 
  • Neck Pain 
  • Poor Muscle Balance 
  • Arthritis 
  • Difficulty in walking, sitting, bending and standing 

To improve these problems, physiotherapy for posture correction is the best proven method till date. At ABTP, an assessment is carried out by trained medical professionals to identify the cause for bad posture. We make use of advanced medical technology systems from TecnoBody that has the efficiency of detecting even one degree of deviation. Postural bench gives an insight of slightest difference present in the posterior chain muscles at the scapular, lumbar and pelvic region. On the basis of this assessment, we create a customized treatment plan to address all issues related to bad posture. The plan includes physiotherapy exercises for posture correction to sit and stand straight back again! The most common exercises are: 

  1. Chin Tucks 

When the neck muscles are weak, the forward-head posture gets disturbed. You can strengthen them now by doing this chin exercise. While sitting or standing, it can be performed easily anywhere.  

Tuck your chin in, move your head back and look straight. Hold for 4-5 seconds and then release. Repeat 10 times. 

2. Hip Flexor Stretch 

Knee down with left leg resting on the ground and the right foot on the floor in the front. Now slightly lean your hips forward to stretch the hip flexor muscle. Hold this for 30-60 seconds and then switch sides. 

3. Cat Stretch 

Lie down flat facing the floor. Then slowly lift your upper torso up with hips staying on the floor. Stretch as much as you can. Hold this position for 4-5 seconds. Repeat this 10 times. 

4. Shoulder Blade Squeezing 

Lie on your front, facing the floor. With arms placed by your side, squeeze your shoulder blades together as much as you can. Hold for 10-15 seconds. Repeat 10 times. 

Don’t know where to go for trying the above-mentioned physiotherapy exercises? Drop by at any of our ABTP centres near you for training and rehabilitation that ensures you stay on the path of recovery and then finally come out with improved posture. 

Relief from Back Pain through Physical Therapy

Low back pain treatmententails therapy to decrease the discomfort, improve function and teach the patient a maintenance program to avoid further recurrences. Physical therapy consists of active and passive treatment. Your therapist may begin initially on passive therapy for a couple of days or weeks so as to prepare your body for active treatment which involves therapeutic exercises to strengthen the back and avoid further episodes of low back pain.

Passive Treatments:

Deep tissue releases – this technique helps ease the spasms and muscle tension which builds up due to daily stress. The therapist uses pressure and friction to release the tension in the soft tissues.

Care therapy® – it helps you to give instant relief from back painby fast pacing the recovery process. It significantly reduces inflammation and pain.

Active Physical Therapy:

Once the passive therapy program is complete patients are encouraged to undergo active therapy for better results. Pain is significantly reduced, functions are improved and there are lesser episodes of discomfort. Active exercise plays a significant role in reducing pain and gradually improving function. An exercise program will significantly decrease your chances and severity of future occurrences of low back pain.  Lower back pain treatmentincludes stretching, strengthening of the weak muscles and surrounding areas.

Stretching – Muscles of the lower back, abdomen, hips and legs, are stretched to allow greater flexibility and improve the range of motion in the muscles that have not been used for a long time.

Strengthening – Back strength and stability is increased through exercises which could involve the use of machines and exercise balls. 

Core Strengthening – Low back pain managementinvolves strengthening the adjoining muscles around the spine and lower back too. The stronger the abdominal, leg, hip and lower back muscles, the lesser the stress on the spine. This can be achieved through various exercises and the use of specific machines.

But how to decide on what type and mode of treatment you require that not only helps relieve your pain but also aim at faster recovery?

We, at Abhinav Bindra Targeting Performance (ABTP), do a complete biomechanical assessment of your body which tells us about your stability, balance, gait , and posture- all of which play an important role in causing back pain.

With the use of latest technology and machinery, we can assess the root cause behind pain. We then prepare a customized training program pertaining to you specifically and guide you on how to go about eradicating this back pain for good. 

We are your one-stop solution for back pain. If you are suffering from back pain, come and get assessed immediately.

The Best Exercises for your Lower Back Pain

Our unhealthy lifestyle choices can increase the risk of developing health problems which include lower back pain.  The lower back is the area behind the belly starting from the rib cage and ending on pelvis also known as the lumbar region. Almost everyone will experience pain around this region at some point in their life. As you age, the pain will grow and become debilitating.

What causes lower back pain?

  • Muscle strain or sprains
  • Weight gain
  • Spine injury
  • Spine cancer
  • Compression fractures

For this health condition, exercise is mostly recommended to help alleviate  lower back pain. Even research has shown that exercise provides great relief from lower back pain and increases functionality.

Here are some gentle exercises for lower back pain that don’t require any equipment to help strengthen the back, prevent injury, improve stability and mobility. 

5 bestexercises for your lower back pain

  • Wall sit-ups
    Stand straight with back touching the wall. Then go down the wall slowly till your knees are bent. Stay there for 10 seconds and the slide back up the wall. Do 10 repetitions.
  • Bridges

Lie flat on your back. Bend your knees and then raise your hips off the floor. Hold the positions for 15 seconds and then go back to the starting position. Do 10 repetitions.

  • Hyperextensions

Lie flat on your stomach with hands at your sides. Then slowly lift your chest and hands off the floor. Hold that position for 10 seconds and then back down to the floor. Do 10 repetitions. 

  • Cat Stretch

Lie down flat facing the floor. Then slowly lift your upper torso up with hips staying on the floor. Stretch as much as you can. Hold this position for 4-5 seconds. Repeat this 10 times.

  • Lower Back Stretch

Kneel on all fours with knees directly under your hips and hands directly under your shoulders. Then slowly take hips back towards your heels. Hold this stretch for 15-20 seconds. Finally, bring your body up on all fours again. Do 10 repetitions.

You can start today by incorporating these simple, no equipment exercises for lower back pain into your daily schedule. If some symptoms are more serious requiring a full assessment, visit the ABTP centrenear you. We do a complete biomechanical analysis of your body to identify the causes behind lower back pain. Then our experienced physiotherapists will prepare a customized training program pertaining to your needs. To know more about ABTP, click here.

Low Back Pain

Low back pain is one of the most common reasons for people to visit an orthopaedic or physiotherapy clinic. Nearly everyone will experience some form of back pain in his or her lifetime. The lower back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region. 

Low back pain can start in a person’s early twenties and continue on throughout adulthood. Studies have shown that up to 80% of the general population are affected by low back pain (LBP) at some time during their lives.

Low back pain symptoms range from sharp and stabbing to a dull ache. The pains can be constant or intermittent and positional. Acute low back pain can appear suddenly after injury. Chronic back pain is defined as pain lasting more than three months. 

Most athletic injuries to the back are sprains of the ligaments or strains of the muscles surrounding the spine. The most common sports injuries occur after repetitive overuse of the spine either through twisting, compression, or flexion. High impact sports such as running, football, badminton or lawn tennis can often cause low back pain. Sports like golf, in which repetitive twisting is often involved, can also cause low back pain. Back pain that occurs after excessive exercise or heavy lifting is frequently a strain injury.

Also, a job that involves pulling, lifting, twisting or even prolonged sitting in an awkward position can cause low back pain. Standing on your feet for hours on end, which can cause lower back pain too.

 Now you are aware of common causes and symptoms of low back ache. Keep reading for some exercise that will help you ease pain