Exercise to reduce lower back pain

In this week’s blog from www.orthomedical.in, we are going to share a series of exercise routines you can do to help reduce any lower back pain (occasionally referred to as low back pain), including tension, stiffness and soreness. We came across these set of exercises in NHS (http://www.nhs.uk/) and wanted to share it with our readers. These exercises from physiotherapist and Back Care expert Nick Sinfield help to stretch, strengthen and mobilise the lower back. You are advised to seek medical advice before starting these back pain exercises, and to stop immediately if you feel any pain.
 
Bottom to heels stretch
Stretches and mobilises the spine
 
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Start position: Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.
 
Action: Slowly take your bottom backwards, maintaining the natural curve in the spine. Hold the stretch for one deep breath and return to the starting position.
 
Repeat eight to 10 times.
 
Tips:
  • Avoid sitting back on your heels if you have a knee problem.
  • Ensure correct positioning with the help of a mirror.
  • Only stretch as far as feels comfortable.
Knee rolls
Stretches and mobilises the spine
 
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Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
 
Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position
 
Repeat eight to 10 times, alternating sides.
 
Tips:
  • Only move as far as feels comfortable.
  • Place a pillow between your knees for comfort.
 
Back extensions
Stretches and mobilises the spine backwards
 
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Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
 
Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for five to 10 seconds. Return to the starting position.
 
Repeat eight to 10 times.
 
Tips: 
  • Don’t bend your neck backwards.
  • Keep your hips grounded. 
 
Deep abdominal strengthening
Strengthens the deep supporting muscles around the spine
 
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Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
 
Action: As you breathe out, draw up the muscles of your pelvis and lower abdominals, as though you were doing up an imaginary zip along your stomach. Hold this gentle contraction while breathing from your abdomen for five to 10 breaths and relax.
 
Repeat five times.
 
Tips:
  • This is a slow, gentle tightening of the lower abdominal region. Don’t pull these muscles in using more than 25% of your maximum strength.
  • Make sure you don’t tense up through the neck, shoulders or legs.
 
Pelvic tilts
Stretches and strengthens the lower back
 
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Start position: Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
 
Action: Gently flatten your low back into the floor and contract your stomach muscles. Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position. 
 
Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.
 
Tips:
  • Keep your deep abdominals working throughout.
  • Don’t press down through the neck, shoulders or feet.
ModificationPlace one hand on your stomach and the other under your lower back to feel the correct muscles working.

Testimonials

In this week’s newsletter, 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

 

Back Pain and Sleep

Dear Readers,

In this week’s newsletter from Orthomedical.in, we will focus on back pain and sleep. Back pain affects you or a family member and you might despair of ever getting a good night’s sleep. We came across this article in webmd and wanted to share it with our readers. Pain can disturb the sleep that your family needs, night after night. But experts say that with proper treatment, the chances are very good that you or your loved one can get relief from back pain and enjoy normal sleep. Below, find out about lifestyle tips for better sleep.

  • Choose a comfortable mattress and pillow. You don’t have to spend thousands of dollars on a mattress. Studies show that a medium-firm mattress is best for most people. The key is to use whatever is comfortable for you. If your mattress is too firm, you can add an egg crate mattress pad. Pillows come in all shapes and sizes. Find the one that’s right for you.
  • Sleep in a comfortable position, although try not to sleep on your stomach. It can cause you to arch your back. Bending backwards often aggravates chronic back pain. To break the habit, wear a sleep shirt with a pocket in front and put a tennis ball in it. For most people, the best position is to lie on your side in a fetal position with a pillow between your legs. If you prefer to lie on your back, put a pillow under your knees.
  • Establish a bedtime routine. Try to go to bed at the same time each night. Follow a routine, such as setting the alarm, putting on your pajamas, and brushing your teeth. Do not read, work, or watch TV in bed.
  • Minimize stress. Stress is the major cause of insomnia. It is also associated with chronic back pain.
  • Limit or eliminate caffeine. Even moderate caffeine use can cause insomnia and sleep disturbances.
  • Avoid eating heavily before bedtime. A heavy meal can cause acid reflux (heartburn) and keep you awake.
  • Don’t self-medicate with alcohol. It’s worth restating that alcohol impairs the quality of sleep.
  • Do some soothing exercises. Try relaxation techniques and ask your health provider or physical therapist about helpful exercises that you can do to help your back before going to bed.
While the best way to get a good night’s sleep is to get rid of chronic back pain, this is not always possible. Other factors such as stress, anxiety, and depression that affect sleep and pain might also need attention and treatment. Many people put up with pain, when in fact most back pain can be helped and treated successfully. Don’t give up on finding a treatment that can work for you.

Vertical Air Pressure technology for treating back pain

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Vertical Air Pressure technology ( VAP)

In this week’s blog, we focus on a unique technology that makes our products one of the most effective products in the world for treating back pain.

Vertical Air Pressure technology ( VAP) is a unique technology which delivers high air pressure only vertically, therefore protecting lumbar vertebrate against gravity. This unique and patented Technology sets our products apart from all other ambulatory supports. This creates traction as the brace is inflated. This action increases the intervertebral disc space, decreases axial loading, and the pressure applied on the nerve root is relieved. Pain is reduced while assisting active rehabilitation

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Vertically expandable air pressure can give traction power ( around 50 kg) that can lift the upper body of a mature adult.

The VAP technology enables traction among vertebrate even with such pressure as low as 15 PSI. The powerful pneumatic pillars raise the back, producing intervertebral spaces of an average of 3mm sufficient enough to maintain herniated vertebral spaces. The product is inflated to produce traction in the vertebral column and thus ease lumbago, effectively treating herniated intervertebral discs and degenerative lumbar spinal stenosis. This help to get over lower back pain  without any surgical operation. If the operation in inevitable it cannot be helped. But it is recommended that back pain patients give Disk Dr.WG 30Disk Dr.WG 50 a try to overcome lumbago before opting for an operation. Disk Dr.WG 30 offers a comfortable feel of wear which ensures unrestricted freedom of activities as well as long time use. The users can enjoy comfortable wear in daily life, going to work, doing house work, going on travel, engaging in sports or enjoying hobbies.

Spinal stenosis

Dear Readers,

In this week’s newsletter from Orthomedical India,  we will be covering a aspect which is the most common cause of back pain –Spinal Stenosis.  Also, this week’s blog has the discount codes for our selected products as part of our Diwali/ Deepavali offers to our subscribers.

Spinal stenosis is a condition where the spinal canal narrows as a result of normal wear-and-tear effects of aging. The most common cause of spinal stenosis is Arthritis. In the spine, arthritis can result as the disk degenerates and loses water content. In children and young adults, disks have high water content. As we get older, our disks begin to dry out and weaken. This problem causes settling, or collapse, of the disk spaces and loss of disk space height.

As the spine settles, two things occur. First, weight is transferred to the facet joints behind the spinal cord. Second, the tunnels that the nerves exit through become smaller. As the facet joints experience increased pressure, they also begin to degenerate and develop arthritis, similar to the hip or knee joint.

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Disk Dr.WG 30 Back treatment and Support belt provides a solution to spinal stenosis and this has been extensively tested. The 36 0f strong air pillars of the Disk Dr. produces traction in the  intervertebral disc and expand the distance vertically to reduce pressure in each of the lumbar vertebrae and thus relieve pain. The powerful air pillars come into close contact with the back, raise it, and create an intervertebral space of an average of 3 mm.

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On this joyous occasion of Diwali/ Deepavali. Orthomedical India is glad to announce that, we will be offering a 5% discount on selected products of our company. The discount offer will be effective from 25 October 2013 t 03 November 2013. We hope that our subscribers and customers will make best use of this Diwali / Deepavali offer and take a positive step towards leading a pain free life.

The six selected products and their discount voucher codes are listed below.

Back Traction and Support Belt WG30                  

http://orthomedical.in/back-treatment-and-support-belt-disk-dr-wg30-max-425288

Discount Voucher Code: DWG30

Back Traction and Support Belt WG50 Double     

http://orthomedical.in/back-traction-and-support-belt-wg50-double-425289

 Discount Voucher Code: DWG50

 Back Support WG30 LSO                                         

http://orthomedical.in/back-support-wg30-lso-425341

 Discount Voucher Code: DLSO

 Neck Traction Therapy Disk Dr. Neck NG-20     

http://orthomedical.in/neck-traction-therapy-disk-dr-neck-ng-20-425344

Discount Voucher Code: DNG20

 Neck Traction Therapy Disk Dr. Neck CS300    

http://orthomedical.in/disk-dr-neck-cs300-neck-traction-therapy-425345

 Discount Voucher Code: DNCS300

Knee Pain Relief – Join Max                                     

http://orthomedical.in/knee-pain-relief-join-max-425443

Discount Voucher Code: DKJM