Cobra Exercise

COBRA EXERCISE:

Benefits: This exercise strengthens the lower back. Removes tension in the back and balances the flow of sexual energy with navel energy.
TIME DURATION: 2-3 MIN

Lie on the floor with the palms on the floor under the shoulders. As you inhale, slowly arch the spine up, leading with the nose, then chin, then pushing off with your hands vertebra by vertebra, until you are arched back as far as possible with no strain in the lower back, concentrating on a. good stretch from the heart center up. Breathe long and deep or do Breath of Fire.

To end: Inhale, hold, pull the energy up the spine with the root lock. Exhale very slowly and come down one vertebra at a time. Relax. 1-3 minutes

TIP OF THE DAY 5

Tip of the day

STRESS MANAGEMENT
It may seem like there’s nothing you can do about stress. Bills keep coming, there are never enough hours in the day, and your career and family responsibilities never end. But you have more control than you might think. Managing stress is about taking charge: of your thoughts, emotions,to be happy always and stay without tensions and the way you deal with problems.
And when you are stress free you don't have any spine or back problems which makes you more uncomfortable.
so,Stress free = No back problems..

#Drsudeepjain #spinesolutionsindia

Tip of the day 4

Tip of the day

e day:
Sometimes all it takes is bending over to pick up a pen from the floor for back pain to strike. Fortunately, most of the time back pain is short term and goes away on its own. But if you experience chronic back pain, you may benefit from making certain everyday adjustments.

In fact, lifestyle has the biggest influence on back pain, and healthy habits such as a good diet, exercising, stretching, and posture can give you back pain relief or help you prevent future problems.

Tip of the day 3

Tip of the day
The nicotine contained in cigarettes alters the chemical structure of our intervertebral disks, rendering them prone to rapid dehydration. This makes them brittle and leaves them more vulnerable to tearing. So here is simply another reason to quit this foolish habit of smoking.

Put down the cancer sticks for the sake of your spine!

Tip of the day 2

Tip Of The Day

Back pain due to excessive car driving is a very common phenomenon today. People who are frequent drivers complain of this issue time and again. Long distance driving is also something that could trigger similar problems. Here are some preventive ways for this issue :

• Place a rolled up towel or a small cushion at the back above belt level
• Be as close to the steering wheel as you can (with comfort). This will prevent you from slumping while driving.
• The back of your seat should be angled at 100 – 110 degree optimally
• Stop every one hour and get out of the car to stretch
• Use an ice pack if the pain is persistent while in sitting position

Tip of the day 1

Tip of the day :

Are you a teenager who is addicted to the internet and gaming or a working professional tied to his PC? Well, most of you may be suffering or will suffer serious back pain issues unless you follow these simple techniques.

• Get up and walk around every one hour.
• Keep your laptop at eye level.
• Do some gentle stretches.
• Change position / posture frequently.
• Make sure you do not slouch.

Simple tips but would make a world of a difference!

Ankylosing spondylitis

Ankylosing spondylitis is a type of arthritis of the spine. It causes swelling between your vertebrae, which are the disks that make up your spine, and in the joints between your spine and pelvis. Ankylosing spondylitis is an immune disease. The disease is more common and more severe in men. It often runs in families.
Early symptoms include back pain and stiffness. These problems often start in late adolescence or early adulthood. Over time, ankylosing spondylitis can fuse your vertebrae together, limiting movement. Symptoms can worsen or improve or stop altogether. The disease has no cure, but medicines can relieve the pain, swelling and other symptoms.
Although no medication or therapy can prevent ankylosing spondylitis (AS) from progressing, a treatment plan of medication and exercise can help you maintain a normal upright posture and spinal mobility minimize the impact of hip and other joint manifestations, and reduce pain and stiffness.
A full treatment plan may include the following:
• Exercise
• Posture
• Breathing
• Work and recreation adjustments:
• Medications: There are several drugs that may be used including:
• Nonsteroidal anti-inflammatory drugs
• Corticosteroid injections
• Oral corticosteroids
• Tumor necrosis factor inhibitors

#spinesolutionsindia #drsudeepjain

Spinal Tuberculosis: More awareness will lead to better treatment

Spinal Tuberculosis: More awareness will lead to better treatment

When I as a Spine Surgeon told one of my patient Mrs. Sharma that she is suffering from Tuberculosis, she freaked out and argued, “Are you kidding me doc? Tuberculosis is related to lungs and you are a spine doctor.”Actually yes, most of the people still associate Tuberculosis with lungs only .But there is one more kind of Tuberculosis i.e. Spinal Tuberculosis about which there is relatively less awareness.

So the case goes like this.Mrs Sharma had been suffering from acute back pain, fever, night sweats and anorexia since past few weeks. Moreover she was facing significant weight loss and pain and stiffness in the limbs. Condition was getting worse as she started facing problems even while sitting and walking.Identifying it as the preliminary symptoms of Spinal Tuberculosis, I decided to conduct CT Scans,MRI Scans,a test of Enthrocyte Sedimentation Rate and Tuberculin skin Test. The results were kyphotic deformity i.e. narrowing of vertebra which results in collapsed spine.

It is not only Mrs. Sharma but daily I meet 3-4 patients with similar complains. Spinal Tuberculosis has become very common these days. But people are not aware about it and they do neglect the symptoms associated with it. Spinal Tuberculosis also known as Pott ’s disease, is a condition in which the vertebrae have become infected with tuberculosis (TB).

It is caused by mycobacterium which is spread by the way of blood or breathing droplets from an infected person in your lungs. Now this bacterium due to weak immune system will thrive and grow and reaches the blood stream. From here it can infect a number of organs including spine. Spinal Tuberculosis can lead to spinal cord compression which can further cause certain neurological problems. It can affect nerves and degrade sensations. It can result in paresis (weakness in voluntary movement), paraplegia (impairment in motor or sensory functions) and kyphosis (exaggerated rounding of back).

So now the question arises what are the possible treatments? Well, various operational treatments are available which includes surgical decompression of spine. Also non operational treatments like draining of infected areas and immobilization of spine for proper cure can be followed. One should take diet rich in protein. Regular physiotherapy can also prove beneficial. The sooner the problem is detected; the better it would be for the patients. Negligence can lead to humped back, distorted posture and permanent paralysis.

Early diagnosis followed by adequate treatment can completely cure spinal tuberculosis.Anti tuberculosis medication and corrective surgeries are viable treatment options. .Advanced surgery options are quiet safe and results have been encouraging.

#spinesolutiuonsndia #spineproblems #tuberculosis
#desudeepjain

Spine Tip

https://www.facebook.com/sudeep.jain.9041/posts/10202356411496943

Synovial Cyst

Are you considering surgery for your synovial cysts? Here's what you need to know: http://t.co/R4S1Rnbd0y

cerical issues exercise

https://www.youtube.com/watch?v=Bm76ghwP85U&hd=1

Treatment for disc problems:

The majority of disc problems will resolve regardless of treatment. Bed rest is occasionally best for initial management of severe sciatica, but most people can keep active with some restrictions according to the level of pain. Good pain control and allowing the person to move is often a good approach.

Some common treatments include:
Heat treatment
Regular massage
An exercise program designed to improve strength and flexibility
Non-steroidal anti-inflammatory drugs (NSAIDs) or steroids
Pain-relieving medication
An injection of anti-inflammatory steroids into the region of the disc
Uncommonly, in severe cases of ruptured disc, an operation may be needed to trim the protruding bulge (laminectomy)
Also uncommonly, in severe cases of degenerative disc disease, an operation may be needed to remove the disc and fuse together the two vertebrae on either side.

#spinesolutionsindia #drsudeepjain

Exercise time

Friends today I will share with you a very simple exercise.
This is a more advanced exercise. Not everyone will be able to do this one. If you can lie on your stomach without difficulty, you can safely try this one.
-Lie on stomach on bed or floor.
-Putting a pillow under stomach is optional and makes it easier to get on stomach and lift head.
-Pinch shoulders back, smoothly lift head and chest and continue to look straight down.
-Hold for a slow 5 count.
Rest for 2 seconds and repeat until tired.
-Do once every day.

Suggestion: If you can get on your stomach but can’t lift your head up, keep trying it. You might eventually start getting your head and chest up, and then you’ll know your exercises are helping!
#Spinesolutionsindia #drsudeepjain

Lose that weight!

Friends
The more you weigh, the greater the stress on your spine. If you are overweight, losing even 10% to 15% of your body weight can help keep your spine healthy. Losing weight will also make you feel better and more likely to maintain a healthier lifestyle. If you are severely overweight, talk to your doctor about a weight loss program that will allow you to safely lose weighy

#spinesolutionsindia #drsudeepjain #backpain

Backpain in teens and kids

Friends,
Hope my posts are helping you to make your life better.TOday I will deal with problems of back pain amongs kids and teens.While back pain is very common for adults, kids and teens are much more resilient and flexible and do not suffer the same types of back injuries to which adults are subject. In fact, medically significant back pain in children and teens is infrequently encountered, with even fewer cases in younger children.

Because children rarely suffer from back pain, any complaint by a child or teenager about acute back pain or chronic back pain is taken very seriously , and usually will result in a detailed consultation that will include a review of the child’s medical history and a physical exam.

Suspicious episodes of back pain, or any concerning features of the pain, will result in radiological studies (such as an x-ray or MRI scan) and possibly a referral to a specialist for further examination and diagnostic tests.

Stay Fit!!Stay Healthy!!
#spinesolutionsindia #drsudeepjain #backpain

Lift Right

Friends, It's very easy to twist the wrong way and damage your spine if you don't use proper form when lifting an object. Here's how to lift correctly: Stand as close to the object as you can. Use your legs rather than your back or upper body to pull up the item. It will help if you bend your knees so your arms are at the same height as the item. Keep your back straight. If the item is heavy, don't try to lift it yourself — get help.

Spine Tips:Magic of Ten

Hello friends
Most of us take the health of our spine for granted . . . until something goes wrong. Luckily, there are ways to make sure your spine stays in tip-top condition throughout the years.

Tip #1 – Stay Mobile – A spine must be kept active in order to continue functioning properly. Therefore, stay active! Maintaining good core strength is a priority. “Motion is lotion for the spine,” 

Tip #2 – Adjust Your Chair – The sad reality of today’s world is that many of us spend our days hunched in our desk chair typing away. Sitting properly in your chair is going to have long-term benefits for your spine. The chair itself should also have a good lumbar support that will ensure you are sitting up in the correct position throughout the day.

Tip #3 – Maintain a Healthy Weight – For optimal spine health, it’s essential to maintain a healthy weight for your frame. Excess weight causes unneeded stress to the spine, which will eventually result in back pain.

Tip #4 – Eat Your Fruits and Vegetables – Proper nutrition is key when it comes to maintaining a healthy spine. Fill your diet with leafy vegetables and a variety of fruits to ensure all of your body parts continue to operate properly.

Tip #5 – Quit Smoking – Studies show that smoking is not only detrimental to your heart and lungs, but also quite harmful to your spine.

Tip #6 – Get a Good Night's Sleep – While purchasing a brand new and often expensive mattress may help your back pain, keep in mind that it might not be the culprit of your pain. Consider also the pillows and the positions you sleep in, and the effects they might be having on your spine.

Tip #7 – Invest in Proper Footwear – It just might be time to throw the flip-flops away . . . forever. The average person takes over 6,000 steps during the course of a day, and supportive footwear will help ensure the spine is aligned correctly.

Tip #8 – Drink Lots of Water – An adequate amount of water is vital to good health. In fact, the spine actually requires water to not only function, but repair itself.

Tip #9 – Listen to the Signals – There are ways to know when your pain is far more serious than an achy back.”

Tip #10 – Consult a Professional – We all wake up with our share of aches and pains, but it’s imperative to consult a professional if achiness in your spine lasts for a prolonged period of time.

Stay fit!!Stay healthy!!
#spinesolutionsindia #drsudeepjain #spinetips

spinal meningitis

Dear Friends,
With the arrival of summer and the fall season an ongoing Spinal Meningitis threat raises its ugly head in search for victims, its prey are often children under-5 and adults under-30. Protect against or avoid mosquitoes! The flying insect pest is more active with warm weather. Mosquito bites are a common cause of spinal meningitis, which leads to inflammation of the brain membranes and spinal cord. Meningitis affects the brain and spine at the same time.

The symptoms of both bacterial and non-bacterial "spinal meningitis symptoms" are very similar. The onslaught of meningitis disease is preceded generally by a splitting headache, fever and chills, severe stiff neck, sensitivity to light, vomiting, loss of appetite, and sweating.

Bacterial Meningitis may show some extra symptoms like mental status or alertness changes, eary stage dementia, agitation, skin rashes, eye twitching and protruding soft-skull areas seen in babies.

If you experience these meningitis symptoms seek medical attention right away, including making a visit to your area hospital emergency room or local immediate care clinic. Treatment and diagnosis delays can cause incurable secondary defects such as blindness, deafness, amputations and brain damage and can be life-threatening.

Common meningitis disease diagnostic tools the doctor uses for spinal meningitis include a Lumbar Puncture to inspect cerebrospinal fluid, bacterial culture, chest xray and a CT scan of the brain to locate meningitis disease damage.

Bacterial Meningitis is treated with antibiotics administered orally at first and then intravenously. The earlier meningitis-disease is detected and treated the better will be the results. Although less often seen, Bacterial Meningitis is much more serious vs Viral Meningitis. Antibiotics can not cure Viral Meningitis. The disease usually resolves on its own. Secondary effects can be treated with IV fluids.

Take care of yourself friends.
Stay healthy!!Stay fit!!

#DRSUDEEPJAIN #SPINESOLUTIONSINDIA

CERVICAL SPINE EXERCISES

Dear Friends,
As we all know that cervical spine poblems have become so common these thays.So here today I will share with you a simple exercise which can relieve you from pain and future complications.

Name of the exercise:Deep Squat
-Stand straight and fold your arms across the chest.
-Place the feet apart (shoulder width) and point your toes out.
-Now, get into a squat position and squat as far as you can.
-While squatting, place the weight on your heels and not the toes. ----Ensure that the heels are touching the floor.
-Let your butt come as close to the heels as possible.
-Make sure that the head is held straight. Look forward at all times.
-Remain in this position for 5 seconds.
-Be conscious of the fact that the knees should be behind the toes and never crossing it.
-Now, squeeze the gluteus and stand up.
-Do this in reps of 10 for 2-3 sets.

THE APPROPRIATE OFFICE CHAIR

Hello everyone!!Today I will share quick tips to help make sure that the office chair and work area are as comfortable as possible and will cause the least amount of stress to the spine:
1.Elbow measure
First, begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, adjust your office chair height either up or down.
2.Thigh measure
Check that you can easily slide your fingers under your thigh at the leading edge of the office chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If you are unusually tall and there is more than a finger width between your thigh and the chair, you need to raise the desk or work surface so that you can raise the height of your office chair.
3.Calf measure
With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair.
4.Low back support
Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward or slouch down in the chair as you tire over time. This low back support in the office chair is essential to minimize the load (strain) on your back. Never slump or slouch forward in the office chair, as that places extra stress on the structures in the low back, and in particular, on the lumbar discs.
5.Resting eye level
Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce strain on the upper spine.
6.Armrest
Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your upper spine and shoulders, and it should make you less likely to slouch forward in your chair.

Work smart.

Proper ergonomics can help reduce a lot of stress on both the lower and upper back, thus reducing the frequency of conditions ranging from stiff back and headaches to carpal tunnel and sciatica, Make sure your workspace — whether a laptop, phone, computer desk, or even your car — is set up for your height and functionality. Choose a chair that provides back support. Your knees should be at 90 degrees and your feet should rest comfortably on the floor. Never cradle your phone between your ear and shoulder. Hold your phone to your ear or use a headset to avoid neck pain. Also, plan regular breaks. Staying in one position for too long will cause back muscles to tighten up and become immobile.A short break is good for your mental health and productivity.

THE PERFECT PILLOW

Hello everyone!!

Today I will share with you my secret of perfect pillow.Nothing starts your day off better than getting a good night's sleep. And sleeping with the right pillow can help.Pillows can not only impact the quality of our sleep, but also how healthfully we rest and recharge.But the wrong pillow may worsen headaches, neck pain, shoulder and arm numbness, discomfort, sneezing, and wheezing.A bad pillow won't be the cause of any of these problems, but using the incorrect pillow can certainly exacerbate many of the underlying problems linked to these symptoms, and it certainly can keep you from getting a good night's rest,And if your pillow is past its prime, it may contain skin cells, mold, mildew, fungus, and dust mites, which make up more than half of an older pillow's weight.

Is it time to buy a new pillow?
The general rule is to buy a pillow every 12 to 18 months. After two years, it's definitely got to go.

Pillow Shopping:
Before you buy a new pillow, think about your sleep position.
The goal of using a pillow is to help keep your head in what is called a 'neutral alignment,' meaning your hold is sitting squarely on your shoulders without bending back too far or reaching too far forward.

Pillow Advices:
-If you sleep on your back: "Back sleepers need thinner pillows, so their head is not thrown too far forward. Also look for a pillow with extra loft in the bottom third of the pillow to cradle your neck.
-If you sleep on your side: Side sleepers need a firmer pillow to fill in the distance between the ear and outside shoulder.
-If you're a stomach sleeper: Look for a very thin, almost flat pillow. You may not even need a pillow for your head, but consider tucking one under your stomach to avoid lower back pain.

Pillow Stuffing Options:
There is no shortage of fillings you can find stuffed in a pillow these days. The most common ones are down-feather combinations, foam, or polyester fiberfill. Memory foam and latex pillows have become quite popular in recent years, particularly among people looking for additional neck support.

What's right for you? That may depend on how you're feeling on a given day.Most people have more than one type of pillow to choose from. A pillow wardrobe, in other words.

Stay Fit!!Stay Healthy!!

-Dr Sudeep Jain
‪#‎SpinesolutionsIndia‬ ‪#‎neckpain‬ ‪#‎bestpillowforperfectsleep‬

Benefits of Aerobic Exercises

Reconditioning through aerobic exercise is very useful for both rehabilitation and maintenance of the lower back. Patients who regularly undertake aerobic exercise to condition the back will benefit in several ways:

-They have fewer episodes of low back pain, and will experience less pain when an episode occurs.
-They are also more likely to stay functional (e.g. continue working and carry on with recreational activities), whereas those patients with chronic low back pain who do not engage in aerobic exercise are more likely to experience the gradual loss of functional capabilities.
-It is easier to control weight or lose weight, decreasing the stress placed on the spine structures and joints.
-An increased production of endorphins after 30 or 40 minutes of exercise can combat pain. These bio-chemicals are the body's natural painkiller, and frequent release of them can help patients reduce their reliance on pain medication.
-Endorphins can elevate mood and relieve symptoms of depression, a condition common in those with back pain or a back injury.

One should avoid doing forward bending exercises, if one has suffered slip disc.

Exercises do help in preventing back pain but once one has suffered from back ache emanating from Slip Disc,one needs to be careful about the kind of exercises one can do.Forward bending(as given in accompanying image) exercises are strictly no-no.
In addition they should not be picking heavy load and always be careful about the posture.