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OFFICE ERGONOMICS: WE’VE GOT YOUR BACK!!

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5 Easy tips for busy entrepreneurs and professionals spending maximum time of their day at desk:

Many people who spend long hours at their desk suffer unknowingly from what is common referred to as ‘Sitting Disease’, a condition where the lipoprotein lipase enzymes in the blood vessels essentially go to sleep after 60-90minutes of inactivity. Standing, walking, fidgeting and contracting/ relaxing the muscles every hour or more seems to reactivate the sleeping lipoprotein lipase enzymes. This stimulates the metabolism. Ergonomics is the science and the art of fitting the job and the workplace to workers needs. Follow these quick and easy office ergonomic tips to decrease fatigue, discomfort and physical stress while also increasing comfort and productivity.

1. Maintain optimal posture.

  • Sit upright, but relax your back and neck muscles.
  • Move chair as close to your desk as possible.
  • Make sure to scoot your chair in every time you sit down.

2. Ergonomic station

  • Use a comfortable cushion.
  • Back rest height must be adjustable.
  • The monitor should be placed directly in front of you and at a distance of an arm length.
  • Armrests play an important role in reducing neck and shoulder strain and diminishing the likelihood of slouching forward.

3. Eat right and drink plenty of water

  • Ditch all junk food and opt for healthier food items like fruits, salad and poha./
  • Don’t skip breakfast, drink green tea.
  • Keep a water bottle at your desk and sip frequently.
  • 4. Take frequent breaks
  • 5 minute stretch and walk every hour or two will do wonders for your body.

5. Avoid eye strain

  • Every 20 minutes, take 20 seconds to look away from your screen.
  • Take steps to control screen glare, and ensure that your monitor is not placed in front of a window or a bright background.
  • Turn on clear type in Microsoft windows XP and increase your monitor refresh rate.

6. Exercise regularly

  • Bend forward to touch your toes.
  • Bend backward
  • While sitting, do upper body rotation in your chair.
  • Shoulder shrugs.
  • Chin tucks.
  • Wall push-ups
  • Chair push-ups

DO YOU SUFFER FROM CHAIR DISEASE?

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Travelling is an inevitable thing in today’s fast-paced dynamic world. We spend a considerable part of our day in commuting- be it for personal or professional reasons. Long-distance commuting is still observed in Metros as 26% public in India still travelling over 90 minutes every day. Moreover, as per a survey was taken by a travel portal points out that the average commuting length in India is 29 minutes, but a minority 12% of commuters travel more than an hour.

Apart from this Indians also take occasional vacations from their hectic work life and prefer to go out with their families which also included travelling to the desired destination. Here are a few things can ruin a vacation faster than a sore neck or back. These are some handy tips to avoid back pain from driving, sitting in a car, flying or sleeping somewhere new.

1. Motion is lotion for your body!
• Use the 30 min rule, change position.
• Take regular stretch breaks.
• Do simple exercises while seated to help keep your back from getting stiff.
2. Manage your stress.
• Don’t hesitate to ask for help, like lifting bags to an overhead compartment.
• Plan ahead
• Practice deep breathing techniques.
3. Make simple changes to prevent pain to flare up.
• Use proper support while travelling in a car
• When you are lifting heavy items off ground, use the wide stance with your feet and squat down using your legs.
• When standing in lines, keep your weight equally between both feet, shift your weight back and forth.

“To truly laugh, you must be able to take your pain, and play with it!”
– Charlee Chaplin

How simply the great comedian has explained the way to handle the pain and this is essentially true for physical pain as well. We have to be clear about what is the source of the pain and take precautionary actions to ensure that it does not affect us in daily chores of life and especially while travelling as this takes a toll on the body depending on the age, gender and physical strength and flexibility of an individual. Remember, the most important journey that we all are set on this planet is LIFE and being healthy and physically fit is what will make us enjoy it along with our co-travellers better. Wish you a happy and healthy life by PhyWorld.

6 Tips to help you avoid pain as you get your lawn and garden in tiptop shape.

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Gardening is very uplifting for both the gardener and the ones who would come in the lush green viscidity of the plants and grass on the field. Many love to spend time in their courtyards outside their homes to cultivate some flowers or to look after the lawns, yet not everyone is a trained gardener and is also not really necessary to be one. Still, it is important for you to make sure that you don’t end up hurting yourself, specifically your back while doing the work you prefer to take up in your leisure time. In the process of looking after your garden, you must not overlook your own health and the importance of taking care of yourself. You be keen to keep your back straight and must not let any jerk or shock to come during the exercise of any work you take up while gardening.

“All the world is full of suffering. It is also full of overcoming.”

-Helen Keller
We have many patients who come at PhyWorld for treatment and enjoy doing these outdoor activities but are worried about getting back pain flared up. Don’t let that stop you. It can be a great work to stay active if you follow a few key tips:

1. Warm up before heading outside.
• A short walk followed by a few minutes of stretching low back, arms & legs.

2. Get down on one knee to lift something from the ground.
3. Pivot, don’t twist.
4. Bend your knees, not your wrist.
5. Shuffle as you rake: Instead of keeping your feet planted and bending your back, use smaller
strokes and shuffle feet back and forth.
6. Give yourself a break.
• Change positions and take frequent breaks.

You can follow your hobby of gardening and spend a lot of time in taking care of your plants and grass only if you are capable of continuing it with joy and enthusiasm. This is possible with a set of tips shared above which are easy to follow and implement in practice with any age group.

Thumb rule to follow here is that you must not let your spine twist and turn more than what is required and your own body will give you indications about what is the permissible limit for you to stretch yourself. You shall not overindulge in the activity to harm your spine later to spend days and weeks to get it treated. At PhyWorld, we are also equipped with a Medical Gym which will let the patients know what the exact posture while doing your exercise is and what care has to be taken while doing daily practices not to let your core affected while performing daily chores of life.

Our entire focus is on maintainingthe best health matrix for all our clients and keep them in best wellness regardless of their age, gender and profession with different programs we run to facilitate each category of people.

How to prevent to backpain when you are travelling

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Few things can ruin a vacation faster than a sore neck or back. Here are the few tips to avoid back pain from driving, sitting in a car, flying or sleeping somewhere new.

  1. Motion is lotion for your body !
  • Use the 30 min rule, change position.
  • Take regular stretch breaks
  • Do simple exercises whilesaeted to help keep your back from getting stiff

2. Manage your stress.

  • Dont hesitate to ask for help, like lifting bags to overhead compartment
  • Plan ahead
  • Practice deep breathing techniques.

3. Make simple changes to prevent pain to flare up.

  • Use proper support while travelling in a car
  • When you are lifting heavy items off ground, use wide stance with your feet and squat down using your legs.
  • When standing in lines, keep your weight equal between both feet, shift your weight back and forth.

The plethora of advantages of physiotherapy

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benefits of physiotherapyPhysiotherapy is used to help reinstate movement accompanied by full body function to one’s body. It is undertaken when somebody’s struggles with injury, sicknesses or even disability. In case you find yourself struggling with pains that won’t recede, you could decide to try out this mode of treatment.It is an apt form of treatment for individuals of all ages, as it aids them to reduce their pain and take the serene path to retrieval.

Numerous areas of physiotherapy

Physiotherapists are essentially well trained as heal and care professionals who specialize in musculoskeletal complications. Some of the zones that this healing method covers include intensive care, mental health, neurology and strokes, long-standing conditions like arthritis and breathing complications. Other zones are men’s and women’s health, orthopedics and trauma, sports medication, workplace health, pediatrics and caring for the ageing as well as education and health upgradation. Some physiotherapists expend their spare time volunteering with a multi-disciplinary crew that does pro-bono work for hospitals and community-based free clinics. These facilities can be found at private hospitals, doctor’s clinics and a lot of sports clubs.

Body systems that this method heals

A physiotherapy center in Delhi help you cope with lots of your physical health complications and treat them by linking them to the body’s systems. Some of these embrace the musculoskeletal system that consists of bones, joints and soft tissues of our body. The neuromuscular one covers the human brain and the central nervous system, while the cardiovascular system controls the way the heart functions and the blood movement. The respiratory system is one of the most vital regions of all with organs that help us respire.

What physiotherapists precisely do

Physiotherapy centers are run by skilled professionals who help individuals who are in need for their facilities. Those affected by pain, diseases or even paralysis can approach some of these centers to heal by means of movement and workout. Physiotherapists work analytically by taking into account a patient’s present level of fitness, mental and physical vigor and bearing in mind their particular requirements. You could try some manual therapy methods in which the therapist works with you using their hands and body heat so as to relieve your drained muscles of pain and rigidity. Doing this emboldens blood circulation and makes blood flow to the damaged portion of your body.Folks might visit these therapists for preventative as well as therapeutic reasons. The finest part is that you do not need a doctor’s recommendation to see a therapist. Complications like sitting, or walking, being unable to hold a pen are all included with their physical treatment and you can be guaranteed that you will be healed in time.

How can craniosacral therapy offer lots of merits to people?

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At times, a light touch is all that you need. At least, that is what supporters of craniosacral therapy believe. This moderately new kind of massage, which has only been extensively used in the alternative mainstream for about 30 years, works to assuage problems related chiefly with pain and loss of function. It does this by applying very light pressure to assess and this rectify the body’s craniosacral system i.e. Read More

fibromyalgia treatment in Delhi

How can physiotherapy helps to treat fibromyalgia patients?

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Physiotherapy is customarily ignored when equated to medical or surgical treatments in the management of less-debated health problems like fibromyalgia. However, a report states that virtually millions of individuals are at present suffering from fibromyalgia around the globe. The real pathogenesis of fibromyalgia is not very well understood, so it is a syndrome of unidentified etiology. However, just recently numerous research studies have demonstrated that physiotherapy can manage the signs of fibromyalgia without requiring the need of any extra therapy. Read More

laser liposuction in delhi

Laser Liposuction: A great way to shape up your body and get rid of fatty deposits on the body!

By | Weight Management | No Comments

Looking good differs in significance from individual to individual. So, for folks who find it significant enough to shell out lots of money to look good, there is a moderately new development for them to try i.e. laser liposuction. It is something that has been triggering a gigantic stir amid fat melting enthusiasts across the globe. One of the finest techniques to materialize from the advances in the cosmetic surgery field is laser liposuction, also acknowledged as laser lipolysis. Apparently, it is a substantial improvement over old liposuction approaches. Laser liposuction in Delhi is implemented using a cutting-edge surgical laser that tears apart and liquefies fat before it is taken out from the body. When the fat is melted, it becomes progressively easier to be mildly and easily suctioned out of the body. Read More

physiotherapy help in body pain

The plethora of benefits to avail from physiotherapy

By | Physiotherapy | No Comments

With progression in medical science, physiotherapy has become a focused field with very appropriate procedures in place. And it is fascinating to note that physiotherapy holds more for us than we could otherwise perhaps envisage. Physiotherapy is an exceedingly suggested treatment for individuals suffering from chronic pains such as rheumatoid arthritis, fibromyalgia and even pains associated with certain disorders, like hyperthyroidism. It is proven to be very effective in decreasing pain and restoring the “normal” or better quality of life. Enumerated below are other advantages can you get by visiting a physiotherapy center in Delhi like PHYWorld. Read More

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