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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.

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

How Can Physiotherapy Relieve You Of Sports Injuries Pain?

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It is not always easy to cope with sports injuries, particularly when the type of injury that is suffered causes a substantial amount of pain. While the vast majority of sports injuries individuals struggle with tend to resolve themselves within a comparatively short span of time, occasionally they can be so incapacitating that the athlete is no longer able to play his favorite sport. Physiotherapy is a category of treatment that incorporates a number of approaches that can be used to help individuals recuperate from physical harms and get pain respite as well.Relieve sports injury pain through physiotherapy

If you have never done physiotherapy before, then you should take some time to learn a tad more about it. The most common and prevalent kind of therapy is massage therapy and neuro-biofeedback in Delhi, and this has been used for thousands of years to help relieve discomfort and make muscles work better. The objective of a good massage is to mobilize muscle tissue in a way that aids to refurbish its ordinary function. Note that a good massage is not thought to leave any bruising, even though it should be reasonably deep, but will instead offer you with a feeling of amplified oomph. Read More

Some Handy Tips for Coping Diligently With Fibromyalgia

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Are you eyeing for some everyday tips for coping with Fibromyalgia symptoms? You are not alone! Fibromyalgia is an ailment of the musculoskeletal system and is said to be irrepressible. Those who have fibromyalgia have a challenging time dealing with it and very few ever recuperate from it. For several patients, the ailment has crippling effects both physically and mentally and often the patient ends up in wheelchairs with high dosages of sedatives to numb the pain. Learning how to self-manage fibromyalgia symptoms with workout and other lifestyle behaviors is vital to improve your mood, improve your sleep, and give relief from pain. For example, many individuals with fibromyalgia often find relief by resorting to physiotherapy in Delhi. Physiotherapy is renowned as a trustworthy fibromyalgia treatment in Delhi by far. Here are some simple strategies you can use in coping with Fibromyalgia and to live a happy and delightful life: Read More

Demonetisation – One More Reason To Be Fit & Healthy

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The Demon present in the word “Demonetisation” might have taken away the snubbed wealth that you own but this should certainly not affect your system that can have a venomous effect on your health. Regardless of the race or religion people belong to, this act of demonetisation has unquestionably put us in a classic state of doubt or the so-called “DILEMMA”. The effect of “shock and aah” that was initially seen among people when bigger notes got converted into trash. Anything that leads to vagueness leaves us with a immense sensation of anxiety & terror. The anxiety in turn disturbs the parameters of health & medical turmoil. The illness that is floating around is not so much ineffective. In fact it is man-made and involves mental and physical stress. Many people have suffered collapse, shock and various other medical tragedies. The changing scenario has given rise to sleeplessness, fatigue, exhaustion and even mental breakdown in some.

Like your heart beats with a rhythm of 72 breathes per minute. When you visit us, we will evaluate your brain beats rhythm, which is ideally 8-10 breaths per minute (Craniosacral rhythm).

Surprisingly, the beats can go upto 16 breaths as observed clinically this month, due to “FEAR AND FLIGHT” reactions and emotions over reactions. These reactions have accelerated the sympathetic systems of our body mechanisms.  Read More

Chest physio for Asthmatics

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Chest physiotherapy involves group of treatments that are aimed to improve the efficiency of respiratory organ and strengthen its muscles. These treatments also help in removing the secretions from the respiratory system and thus improve the lung expansion. The main aim of the chest physical therapy is to allow patients to breathe freely and intake more amount of oxygen in their body. It also helps to improve breathing by indirect removal of mucus from the respiratory passages of the patient. Chest physiotherapy can be administered for home care services and clinical setup both.

Chest physiotherapy includes: Read More

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