Healthy Back Diet – 18 pointers

When people think about ways to manage back pain, nutrition is not the first thing that comes to mind. But what you eat impacts your back health. In this week’s newsletter, we present 18 pointers on the Diet which is required for Health Back for reference purposes.

  1. Nourishing your body with  foods that reduce inflammation can make your back feel better
  2. Foods high in saturated fats, trans fats, simple sugars and white flour trigger inflammation
  3. Inflammation triggered through a complex series of biochemical and hormonal processes
  4. Unchecked inflammation runs rampant through your body, causing all kinds of problems — including arthritis (an inflammation of your joints) and, believe it or not, low back pain.
  5. Cut back significantly on Red meat, Highly processed foods, White bread, white pasta, white rice, Whole-fat dairy, Sugary drinks and snacks, Fried foods
  6. Increase intake of anti-inflammatory foods
  7. Eat antioxidant-rich foods, lean protein, whole grains and heart-healthy fat
  8. Centre diet around vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, fruits, herbs and spices.
  9. Aim for two to three three-ounce servings of omega-3-rich fish a week. Tuna and salmon are good sources.
  10. Limit meats and sweets to once per week.
  11. Drink red wine (one four-ounce glass a day or every other day) it’s rich in heart-healthy antioxidants.
  12. Banking enough calcium early in life helps prevent osteoporosis-Excessive weakness and brittleness of bones
  13. Women require should get 1,200 to 1,500 mg of calcium a day, Men need 800 to 1,000 mg
  14. Calcium-fortified foods, include fat-free milk and dairy, calcium-fortified orange juice, whole-grain breads and soy milk
  15. Only 600 mg of calcium can be absorbed at one time. Vitamin D helps in calcium absorption
  16. Proper hydration is key for every single process our body performs — from digesting food to fighting off disease
  17. The bones of your spine have cushions, or discs, between them. These discs are partly made up of a jelly-like substance, which is 90 percent water.
  18. Downing glass after glass of water can’t stave off all disc problems but can make sure the body has a steady stream of fluid coming in may help keep that cushioning intact.

Feedback from customers who have used Disk Dr.WG 30, Back Support and Treatment Belt

This week, we have put together some of the testimonials which we have received from our clients across the world who have used our flagship product, Disk Dr.WG 30 belt. We are hoping that the feedback from our customers who have used our products will help people to know more details about our product, Disk Dr.WG 30

I’ve found a lot of pain relief when wearing the Disk Dr. belt, sometimes more than other times. If I’m not wearing it I’m usually in a lot of pain. Over the past 20+ years I have tried loads of belts and supports, been to physios and osteopaths seen my G.P. lots of times, done loads of exercise, with little help or improvements in pain or mobility, but the Disk Dr. WG30 has really helped with the pain unlike anything else. I have tried other belts before, but I was so desperate to get some pain relief that I took the chance, and am so glad I did. It has really helped me with the pain, being in bad pain is so depressing and Disk Dr. has helped me. I would give the Disk Dr. 9.5 out of 10. Thanks it is a really great product, and am so glad I got it – A user from London, UK

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The Disk Dr. WG30 belt has made a significant contribution to my mom’s rate of recovery. She is using it and it’s helping. I just spoke with her. Thank you very much  – A user from Kerala, India

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I find my Disk Dr. belt excellent for a number of reasons as I have had two discs removed following sporting injuries in the past and now I suffer from discs slipping / moving periodically. I’m in my sixties but still enjoy golf. I find that I can wear the Disk Dr. belt as a preventative measure when playing golf and long distance driving without discomfort or loss of turn movement. When I have pain I fit the belt and leave it in place for up to six hours. I find that the insertion of air actually causes the back to stretch and I can feel  the discs separate which allows spinal cord to move away from the disks and relief the pain.  A user from London, UK

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I am really satisfied with the Disk Dr. belt I have received from your site. I started gaining good pain relief and so I started recommending it to people I know who were suffering from back pain. The person who recommended this belt to me, told me that he gained 100% relief after approximately 3 months of use. I am really impressed with the engineering behind this belt as it does really do wonders. Thank you very much for your customer support, great service! – A user from Dubai, UAE

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It’s now been 8 month I used Disk Dr. WG30 every day 6 hours, now I use it on and off as needed. I am very impressed with Disk Dr. belt and recommended it to a few of my friends. The development of the belt really helped me recover much faster. I am very happy with this product. Many  thanks – A user from  Greenford, UK

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I received the WG30 today, very quick. I now have it on and it feels good so hopefully it will do some good. Thank you very much for your quick service. – A user from  Delhi, India

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Outstanding really friendly and helpful. I received more information than I was expecting. Would recommend to other back pain sufferers. – A user from  Kent, UK

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Disk Dr. WG30 is a great product  – best one I could find on the internet – A user from  London, UK

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My back kills when I`ve got to drive long distances I have to make sure I stop and walk around. But now with Disk Dr. I can drive non stop. Excellent –  A user from Pune, India

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Very impressed with Disk Dr. I was expecting standard delivery but it arrived next day. Thank you – A user from London, UK

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Your service is over and above what can normally be expected from most companies these days. I am most grateful – A user from County Down, London

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As an ageing golfer, my WG30 back support has given me a new lease of life for which I am extremely grateful. I wear it during my round and find it extremely light, it’s not restrictive and also lifts the pressure on my back in a way no previous support has done. Many thanks – A user from Alicante, Spain

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I bought the belt Disk Dr. for a friend whom I work with abroad. He says it’s brilliant, an excellent product – A user from Northumberland, UK

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I am very satisfied with the Disk Dr. belt, it is really helping me – A user from UAE/France

6 Easy Exercises for Knee Pain Relief

At www.orthomedical.in, today we feature 6 easy exercises for Knee pain relief which we came across in realage.com. Knee pain relief may be minutes-a-day away. Get strong, flexible, healthy knees with these exercises.

Stair Step-Ups

ImagePlace your left foot on the first step of a stairway and your hand on the wall or banister for balance. Slowly step up onto your left foot so you are standing tall on the step with your left foot, and your right foot’s off the ground. Hold for a second, and then step back down off the step onto your right foot, so there’s no weight on your left foot. Repeat up to 6 times. If you need to, take a short rest between steps. Reverse legs, and repeat up to 6 times.

 

Up and Downs

ImageSit in a firm, armless chair with your feet flat on the floor and your arms crossed or loose at your sides, whichever feels more balanced. Slowly stand up, using deliberate, controlled movements, until you reach your full height. Hold for a few seconds, and then slowly sit down again. Repeat this exercise for about 1 minute. A firm cushion can be placed on the chair if this move is difficult at first. Tip: Check your knees — when going up or down, they should never move forward beyond your toes.

Leg Flexes

ImageSit on the floor with your legs together and stretched out in front of you. Place your hands on the floor behind you for support. Slowly bend your right knee, sliding your heel along the floor toward your butt until you feel a gentle stretch in the thigh muscles. Hold for about 5 seconds, and then slide your foot forward, straightening your leg. Rest a few seconds. Do 10 times. Reverse legs, and repeat 10 times.

 

 

Knee Rolls

ImageLie on your back, either on a cushy carpet or an exercise mat. Bend your knees so your feet are flat on the floor. Keep your arms at your sides and your eyes on the ceiling. Slowly lower both knees to the right — trying to keep your knees together as you do this — until you feel a gentle stretch in your thighs and lower back. Hold the stretch for 5 seconds, and then slowly lift your knees back to center. Then, lower your knees to the left side, hold, and return to center. Repeat 10 times on each side, with short rests in between.

Hip Extensions

ImageLie on your stomach, either on a cushy carpet or an exercise mat. Place your hands under your chin for support if you like. Look down at the floor, keep your legs and back straight, and slowly lift your right leg 3–4 inches off the floor. Try to hold the lift for a few seconds, and then slowly lower the leg. Do 5 times; switch legs and repeat. Tip: The key here is to create smooth, controlled movements.

 

 

Leg Lifts

ImageLie on your right side, either on a cushy carpet or an exercise mat. Use your right hand to support your head and your left hand to steady your balance. Keeping your legs straight, slowly lift your top leg straight up, as far as you comfortably can. Hold for a few seconds, and then slowly lower the leg. Do 10 times; switch sides and repeat. Slow, controlled movements will bring the most benefit.

 

Neck Pain – Causes & Treatment

In this week’s newsletter, we cover aspects related to Neck pain which we came across in American College of Rheumatology’.

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WHAT CAUSES NECK PAIN?

Most episodes of neck pain are caused by the wearing out of the structures (mechanical) of the neck, which is associated with aging, or with overuse of the neck or arms. About 10% of instances of neck pain are associated with systemic illnesses, such as polymyalgia rheumatica.

The common mechanical disorders that cause neck pain are the following:

  • Muscle strains usually related to prolonged physical activity such as sitting at computer terminals for extended periods of time. Acute strain also may occur after sleeping in an awkward position.
  • Osteoarthritis resulting from the narrowing of the intervertebral discs (pieces of cartilage between the bones [vertebra]) of the spine. The neighboring vertebrae grow spurs in response to the increasing pressure placed on them. The bony growths can cause localized pain in the neck or arm related to nerve compression.
  • Herniated intervertebral discs cause arm pain more frequently than neck pain. The pinching of a nerve in the neck causes severe arm pain (brachialgia). Disc herniations may cause a loss of function of the nerve that may include a loss of reflex, feeling, or muscle strength.
  • Spinal stenosis is narrowing of the spinal canal that causes compression of the spinal cord (cervical myelopathy). The narrowing is caused by disc bulging, bony spurs, and thickening of spinal ligaments. The squeezing of the spinal cord may not cause neck pain in all cases but is associated with leg numbness, weakness, and loss of bladder or rectum control.
  • Whiplash is a suddenly fast forward and backward injury to the soft tissues of the neck, most commonly caused by rear-impact car accidents. The pain and stiffness associated with these accidents generally develop 24-48 hours after the injury.

HOW IS NECK PAIN TREATED?

Maintaining motion is an important part of therapy for neck pain

  • While regular exercise should be discontinued until the neck pain is improved, movement of the neck is encouraged. Gradual movement in all directions of motion of the neck stretches muscles that may be excessively tight. This exercise may be particularly helpful while under a stream of warm water during a shower.
  • Five- to 10-minute ice massages applied to a painful area within the first 48 hours of the start of pain can help relieve pain as can heat, which relaxes the muscles. Heat should be applied for pains of durations greater than 48 hours. Over-the-counter pain relievers such as acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs), including aspirin, frequently are enough to control episodes of neck pain, and muscle relaxants may help those with limited motion secondary to muscle tightness.
  • Individuals with increased stress may have contracted neck muscles. Massage therapy has proven helpful for those with chronic muscular neck pain.
  • A small minority of neck pain patients, particularly those with arm pain or signs of spinal cord compression, require cervical spine surgery. A new option for neck surgery is an artificial disc. This device made of metal and plastic, is the correct choice for a very small number of individuals with neck pain only and no other abnormality in the cervical spine than a worn out disc. . Disk Dr. Neck NG 20 is a ambulatory traction device which helps to reduce intra-discal pressure by relieving neck pain and assisting patient recovery using innovative expansion system. Disk Dr. Neck CS 300 is light and easy to use, ambulatory traction collar which helps to reduce pressure within the cervical spine using an innovative longitudinal expansion system. The expandable Cervical Traction Collar (rear section), along with the Fixed Chin Collar (front section), reduces disc pressure within the cervical spine effectively eliminating pain.