Ras Al Khaimah low back pain relief UAE

Posted in UAE neck pain relief on May 20, 2017
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Back pain is a major problem faced by many working people in Ras Al Khaimah . Regular pain in the back muscles can hinder your functioning, concentration level, your effectiveness and efficiency. Continuously working for long hours in the office can cause severe back pain. Lack of exercise in our daily schedule is a major reason for facing the problem of back pain. We should pay attention to our posture and sitting position while working.

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Knee to chest workout

This is a simple and easy workout that you can practice at your home to relieve back pain in Ras Al Khaimah . For beginning this workout lie down on the floor. Move your right knee upwards with the support of your hands so that it comes close to your chest while keeping your left leg straight on the floor. Keep your shoulders straight on the floor and then bend down your leg so that it touches the ground. Now do this same process with the left knee while keeping the right leg straight. Do some rounds of this workout to relieve back pain.

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Back pain Cause & Treatment

Neck and upper back pain is one of the most common pains a cyclist will experience, especially when riding longer distances, starting off on a new bike, or with prolonged climbs.

These symptoms include:

  • Pain at the base of the base of the head and neck, often causing headache
  • Burning, cramping and aching of the back of the neck, top of shoulders (upper trapezius, levitator scapulae) and into the upper back, in-between shoulder blades (scapulae)
  • Tingling and numbness extending form the neck down the arms — generally a sign that nerves are getting compressed.

Although there are many factors related to neck pain on the bike, one of the most common causes is related to reaching too far to your handlebars.

How can I tell if I’m reaching too far?

Quick self-check on a road bike: When assessing your reach, sit on your saddle, and position your hands on the brake hoods. Theoretically our hands should be in this position for roughly 70–80% of the time cycling, should feel comfortable, and allows for quick access to your brakes and (index) shifting.

In this position, the goal is to have your shoulder angle (the imaginary angle between your trunk and your arms) at, or slightly less than 90 degrees (see Fig A); Essentially a right angle between your trunk and your shoulders when riding, and with a slight bend in the elbows:

Fig A Note the 90deg angle between shoulders and trunk, as indicated

The amount of reach is affected by your stem length/height, handlebar size, saddle height, the brake hoods/shifters position, your general body flexibility/fitness, experience, your understanding proper cycling posture, and even your core strength- LOTS to consider!

As a general rule, anytime the shoulder angle exceeds 90deg, the likelihood of upper back and neck symptoms skyrockets due to to the additional stress and torque placed on these tissues in this position.

OK, so what can I do about it?

Start with the ‘low-hanging fruit’. There are 2 simple things to consider before going out and buying new equipment such as a shorter stem, or one with a more upright angle:

1) Consider saddle height- An all-too-common scenario is someone who’s saddle is too high, which leads to a greater reach. This happens because the angle of the seat tube: as you raise the saddle, the distance between the handlebars and saddle increases. Conversely, by lowering your saddle, you can oftentimes decrease your reach enough to make up that 0.5cm to 1cm reach differential. Try it out: Lower your saddle in 5mm increments, and re-check your shoulder angle, but also consider your cycling posture . . . read on!

2) Check your posture- This is always a biggie, even in highly-trained, seasoned cyclists. A rounded lower back brings your weight backwards, and puts your lumbar spine in a more vulnerable, flexed, weakened position, ultimately leading to greater reach. Correct it: rotate your pelvis forwards, and think of lifting “up” with your chest, with the aim of having a flattened lower back, and a more upright head and neck posture.

Fig B: Note the shoulder angle and neck position between ‘slouched’ (LEFT) and better, flat back (RIGHT)

This postural influence is also commonly why neck pain comes on towards the second-half of your ride, or with challenging hill-climbs: As you fatigue, your spinal and core muscles get tired, and you end up ‘slouching’ on your bike, leading to a greater shoulder angle, and thus a greater chance of neck/back pain while riding.

Give these few ideas a try, and if your neck symptpms continue to limit your cycling, it might be time to ask for advice from a bike-centric Physical Therapist and/or professional bike fitter in your area to assess your bike (vs body) as to the underlying cause of your symptpms.

Kevin Schmidt, MSPT, CMP, Bike PT is the Founder of Pedal PT: Bike Friendly Physcial Therapy in Portland, Oregon.

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Bicycling with Neck Pain?

One of the most common problems that people have these days is back pain, and those who suffer from it know how excruciating it can be. Many will head straight to their doctor or take to their bed when they have back pain, but often it can be a poor mattress that contributes to the pain in the first place.

For those who are in need of a new mattress and suffer regular or occasional back pain, an orthopaedic mattress might be the ideal choice. Orthopaedic mattresses provide plenty of support for the lumbar region while many have hypo-allergenic properties that also make them the perfect choice for those with allergies.

Counselling for Back Pain?

Medication, physio and good support are often the preferred remedies for back pain, but new research has now suggested that social and psychological factors could be one of the causes of back pain. And based on this, researchers recommend that treatment for the issue should include counselling.

David Rogers is a leading physiotherapist who has been practising a psychological approach to back pain for the past six years at Birmingham’s Royal Orthopaedic Hospital. He believes that certain thinking patterns can contribute to back pain, and he has a number of techniques that have proved to be effective when treating the condition.

He said, “Research has identified that psychological and social factors such as the way patients think about their back pain, as well as depression and anxiety are stronger predictors of long-term pain and disability than physical factors.”

Many people are afraid to move when they have back pain because they fear they will make the problem worse, hence causing depression, anxiety and distress, which consequently can all make the pain worse. Changing thinking through the use of counselling can be very effective when treating back pain.

Preventing Back Problems

There is no doubting that prevention of back pain is important, and one way to do this is with good support at night. Here at Beds Glasgow, we have a range of orthopaedic mattresses that will support your back while you sleep, helping to reduce any discomfort or pain.

Contact us today for more information or to find out more about our fantastic prices on beds and mattresses.

The Original Article Published at Beds Glasgow Blog Here:

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