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Physical therapy medicine:

Tips and exercises

Back
A good posture allows the use of the body without straining the muscles, joints, ligaments and internal organs. Also, it must be adopted in all activities: sitting, standing up, resting, working, playing and working out.
Here is a guide designed to help you begin correcting positions and movements that could aggravate your back problems. By learning to live adopting a good posture in all your activities, your back gradually will be comfortable and a functional part of yourself:
1. Avoid leaning by bending only your torso. Bend your hip and knees too.
2. Avoid carrying heavy objects bigger than your torso.
3. Always turn and get in front of the object you want to lift.
4. Avoid carrying unbalanced loads.
5. Hold heavy objects close to your body.
6. Avoid sudden movements, learn to move slowly.
7. Change your position frequently.
8. When mopping, vacuuming, sweeping, digging, etc., keep your supplies close to the body.
9. Sit down to put your socks or shoes on. Never bend the torso only when trying to balance on one foot.
10. Women should wear low-heeled shoes.
11. Make sure your feet are flat on the floor or bring them up so that your knees are slightly higher than the seat of the chair while seated.
12. If you stand up still for a long time, raise one foot to a 4 or 6-in height, this helps to reduce the load on the spine.
13. A firm mattress is better for resting your back, avoiding any more injuries and tension, while lying down.
14. To lie on your side, bend your knees and put a pillow between your legs.
15. If you lay on your back put a pillow under your knees and a smaller one under your head.
16. If you lie face down, put a pillow under your belly, another one under your feet or bend a leg and rotate your head to that side.
 
 
Basic Rules for Back Care
• Quit smoking. Smoking increases back problems because it reduces blood flow and prevents rehydration of the invertebral discs.
• To lift heavy objects from the floor put your feet flat on the floor, bend your knees and not your waist, tighten the abdomen and start stretching your knees so the load is on your legs and not on your back.
• When lowering heavy objects from a height above your shoulders, make sure to be as close to the object as possible and do not lean backwards with the weight.
• If you must transport objects in a cart, push it, don’t pull it.
 
Neck Pain
Recent statistics indicate that 15% of grown-ups experience neck pain and occurs more frequently in women beyond age 50. Neck pain is usually caused by direct cervical trauma from a car accident or rheumatoid arthritis.
Symptoms are pain in the back of the neck that may extend to the neck, shoulders, chest, arms and hands. There may be limitation in neck movements and compressions could cause numbness or partial paralysis.
Types of neck pain
• There may be non-specific neck pain without history of trauma, nor evidence of injury and can be treated with analgesics.
• Acute neck pain muscle-tendon compromise. Often caused by postural changes or over distension, it may be accompanied by decreased neck movement or muscle spasm. Collar and analgesics should be used.
• Herniation of intervertebral disc nucleus. It results in pain that increases when sneezing or coughing, causing muscle spasm. It requires cervical traction, analgesics, bed rest and cervical immobilization. In progressive cases and difficult to treat, surgery may be necessary.
• Joint disease or degenerative arthritis. It describes a series of changes that includes apophyseal joints. It is frequently observed a thinning of articular cartilage and bone degeneration with osteophyte formation. When discomfort is experienced, it should be treated with painkillers and anti-inflammatories.
 
Problems of poor posture when working with a computer
You should assess if your posture in front of the desk is right, assessing how tired you are after sitting for a long time. Also notice if there is neck, shoulders, or lower back pain, or if you feel heaviness in the neck and shoulders.
If any of these symptoms, change positions several times while working, do neck exercises, check that the furniture are appropriate for your height and activity, place your feet on a stool so that your knees are above your hip and make sure your work area is adequate.
For a good posture in front of a computer, the display should be placed at a height such that your sight is in the middle of the screen without having to move your head, the keyboard in front of your chest, leaving your hands slightly to your side and directly above the keyboard without raising or lowering your shoulders. Finally, access to your computer should be comfortable, avoiding tension or poor postures.
Some of the problems associated with neck pain are hyperlordosis which is to increase the curvature of the lumbar spine and tension headache, poor posture while working that may increase tension on neck and shoulder muscles, causing headache.
 
Traveler syndrome
Is the occurrence of deep vein thrombosis after long periods of inactivity such as a long plane trip, where lack of movement and low atmospheric pressure cause this ailment. In severe cases, the person may suffer a pulmonary embolism, if the trip is longer than four hours.
 
People with circulatory problems, and/or pregnant with varicose veins are prone to this ailment. Therefore, it is advisable to prevent it, by making feet and ankle exercises for the duration of the trip, drinking plenty of water to avoid dehydration, wearing comfortable clothes and not crossing the legs.
 
In summary, when you trust Médica Sur therapists, you will enjoy the benefit of being assisted by profesional and fully trained staff, who is subject of continuous education programs, received in and out of the hospital.
Also, we rely on state-of-the-art technology such as Shockwave Treatment, a treatment that has been used only by our institution for seven years and has received national and international accolades.
We guarantee reintegration to normal work and personal life after trusting our expert physicians.