Low Back Pain Cause, Symptoms, Diagnosis, Treatment, Exercise, Ergonomic

Low Back pain

Low back pain is a general term for pain in your lower back (the part of your spine between your pelvis and your tailbone). It can be acute or chronic. Acute low back pain usually lasts for less than three months, while chronic low back pain lasts for more than three months.

Low back pain is a common condition that affects a large number of people worldwide. For many people, lower back pain can make everyday activities difficult. It's important to understand the causes of this low back pain and find ways to relieve them.

There are several factors that contribute to low back pain, but most cases have an underlying problem. The most common issues include: Lifestyle and the way you take care of yourself, Body Mechanics: Poor muscle strength in your low back, Muscle Imbalance - in which one muscle is stronger than another, Joint abnormalities (such as arthritis), Disc injuries or conditions that can cause pain in the discs between your vertebrae.

Sufferers of low back pain may feel pain in the lower part of their back, though it may radiate down their leg and into the knee. The cause of low back pain is typically a combination of factors such as poor posture that has been incorrectly strengthened through repetitive movements, prolonged sitting at one position, overuse of the spine muscles, abnormal mechanics in the spine or another joint area such as when a person presses their knees together while standing.

The lower back is made up of 5 lumbar vertebrae — L1 through L5 — which are joined together by discs and ligaments. These vertebrae provide stability and support to the spine. The discs act like shock absorbers, cushioning the spine and helping it move naturally when put under stress.

The main function of your lower back is to support your upper body by holding up your spine. When you bend over to pick up something heavy or lean over to reach something on a higher shelf, your legs must use their muscles to help lift you up and your arms must be used to push yourself forward. Your legs are also used for running or other activities that require quick movements. When you sit at a desk all day long or stand for long periods of time, it's important that you have strong muscles in your legs and core so that you can support yourself against gravity.

Low back pain can happen when any part of the spine bends too far forward from its normal position — this can include putting too much weight on one leg while standing or leaning forward from a sitting position

In this post, we cover the causes of low back pain, common symptoms, diagnosis and treatment. We explain what can determine whether you have lumbar spondylytic or herniated disk, and give some suggestions on how to reduce pain in the short term. We also talk about exercise, ergonomics, and diet. The post concludes with a short section on exercises to improve core strength when suffering with low back pain.

• Section: What is low back pain?
• Section: Causes of low back pain
• Section: Symptoms of low back pain
• Section: Diagnosis of low back pain
• Section: Treatment of low back pain
• Section: Exercise for low back pain
• Section: Ergonomic tips for prevention of low back pain

Takeaway: Taking care of your lower back is important for your health and quality of life.

What Is Low Back Pain?

Low back pain is a common condition that affects a large number of people in worldwide. For many people, lower back pain can make everyday activities difficult. It's important to understand the causes of this low back pain and find ways to relieve them.

Low back pain is usually caused by inflammation or irritation in the muscles, joints, ligaments, tendons, or nerves that support the spine. When these structures become irritated or inflamed, they cause pain and stiffness in the area where they are located. This is also known as referred pain.

What Causes Low Back Pain?

The main cause of low back pain can be due to an injury or illness, or it may be related to other conditions such as arthritis, degenerative disc disease, or chronic fatigue syndrome. In some cases, low back pain may be caused by long-term stress or anxiety. These factors can all affect the way your body responds to injury, illness, or other stressful events.

The most common causes are:

• Degenerative changes in the bones and joints of the spine
• Muscle weakness or spasms that limit movement
• Injuries to muscles and ligaments around the spine, such as broken bones or torn ligaments
• Injury or strain to lower back muscles
• Poor posture
• Lack of exercise and/or physical activity
• Age-related wear and tear of the spine
• Stress

other causes are:

Herniated discs: These lumps or bulges in the center of your vertebrae are caused by pressure from the surrounding tissues pushing on them from all sides. Herniated discs are very painful and may also cause sciatica (pain down one or both legs).

Spinal stenosis: This condition occurs when there's too much pressure on one side of your spinal column, which can lead to nerve compression and nerves being pinched off by bone spurs or other structures in the spine

Poor posture: Many people with low back pain have trouble with their posture. This is because they tend to slouch when they're sitting or standing up, which puts extra stress on the muscles and joints in their lower backs. Some people also experience pain when they get up from a sitting position, especially if they have weak abdominal muscles may lead to lumbar lordosis posture (the muscles around your abdomen).

Stress fractures: Fractures that occur as a result of trauma, such as falls or car accidents, are also known as stress fractures.

Stress injuries: These can occur after strenuous activity, such as running up stairs or lifting weights at the gym

Symptoms include:

• Pain in one or both buttocks and/or thighs
• Pain radiating down into one or both legs
• Pain that gets worse with activity
• Pain that wakes you up at night

• Tenderness to touch over the spine
• A feeling of stiffness or tightness in the lower back
• Difficulty maintaining balance while standing or walking
• Constipation

Diagnosis:

If you have been experiencing lower back pain for more than 3 weeks, you should see your doctor for an evaluation. An evaluation may include imaging tests such as X-rays or MRIs (magnetic resonance imaging). These images will help doctors determine if there is any damage to your spine and whether or not you have any conditions that would require further treatment.

Your doctor will perform a physical exam.

X-rays show the bones of the spine, discs, and joints that can cause pain if there is damage to these structures. They are usually taken when you stand upright.

MRIs (magnetic resonance imaging) have a stronger pull on the spine than X-rays do, so they can better detect damage to your spine’s soft tissues.

CT (computed tomography) scan

Ultrasonography and Bone density tests also help to diagnose the Low back pain

Low Back Pain Treatment Options

In some cases, treating low back pain with physical therapy can help improve the strength and flexibility of your muscles and ligaments. Other treatments include:

Medication - Pain medications such as acetaminophen (Tylenol) and nonsteroidal anti-inflammatory drugs (NSAIDs) may relieve muscle aches and joint stiffness associated with low back pain. If over-the-counter medications don't provide adequate relief after several weeks, talk with your doctor about using prescription drugs such as ibuprofen

A nerve block can be used to help relieve pain from compression on the nerves in your spine. This may include injections with steroids and anesthetic medications into specific areas along the spine where there is pressure from compressed nerves (epidural space).

Your doctor may recommend that you wear a brace or splint to provide support while your back heals itself over time.

If you have back pain that doesn’t respond to non-surgical treatments, surgery may be recommended.

Low Back pain exercise

The physiotherapy treatment for low back pain includes exercise, physical therapy, and other treatments to relieve discomfort in your back and spine. Exercise may include stretching exercises or strengthening exercises for the muscles around your pelvis and hips that support your spine.

Physical therapy focuses on the movement and function of your spine and muscles. A physical therapist can help with exercises that strengthen the core muscles around your pelvis and back to prevent pain.

Physiotherapy is a back pain treatment that helps reduce pain and restore function. It can help in improving the quality of life by reducing the disability and making sure that you get back to your regular day-to-day activities.

There are a number of exercises that are recommended by physiotherapists to make sure that you recover from back pain. These exercises include strengthening, stretching, aerobic, and core exercises. You can also use heat therapy, hydrotherapy, massage therapy, and acupuncture to reduce the pain.

You will be guided on how to do the exercises and give advice on which methods are more effective. You should not attempt these exercises without consulting a physiotherapist. Massage therapy, acupuncture, heat therapy, hydrotherapy, and exercise programs are also recommended.

Lumbar Lordosis

What is Lumbar Lordosis?

Lumbar lordosis is the inward curvature of the lumbar spine. You may notice that some people have a small degree of lordosis (swayback) while others (especially those with very upright sitting postures) have severe lumbar spine curvature. 

It can be caused by a number of conditions such as habitual harmful postures, injury, and fractures, especially after childbirth. The lumbar spine plays a vital role in supporting your body’s weight, and keeping you stable and normal curves serve to distribute mechanical stress incurred as the body is at rest and during movement.

Lumbar lordosis is the inward curve of the lumbar spine. A small degree of lumbar spine curvature is normal while too much lumbar spine curvature is called lordosis (swayback).

The lumbar spine is a part of the trunk that supports the organs in your lower body while controlling muscle movements. In addition, it is used for flexibility and movement energy transmission. A small degree of lordosis is normal while too much lumbar spine curving is called lordosis (swayback).

Lumbar lordosis can be caused by genetic factors, obesity, and pregnancy. The symptoms of lumbar lordosis are related to the severity of the condition. Some people may have no symptoms at all, while others may experience pain in their lower back, numbness in their legs or feet, and difficulty walking.

Symptoms of Lumbar Lordosis

Lumbar lordosis is a condition where the spine curves inwards at the lower back. 

This condition can cause pain in the lower back and hamper mobility.

 Common symptoms of lumbar lordosis include:

• Lower back pain and/or stiffness
• It can cause pain and discomfort in the lower back, hips, buttocks, and legs.
• Hip pain and/or stiffness
• Tingling or numbness in the feet or toes
• Pain while sitting for long periods of time
• Tightness of the hamstrings
• A feeling of instability or insecurity
• Difficulty standing up straight
• Pain during sitting or standing for long periods of time

The symptoms of lumbar lordosis are related to the severity of the condition. Some people may have no symptoms at all, while others may experience pain in their lower back, numbness in their legs or feet, and difficulty walking.

What Causes Lumbar Lordosis?

Lumbar lordosis is the natural inward curve of the spine. It is caused by a combination of genetics, age, and muscle imbalance.

It is a condition in which the back becomes arched or curved. This can happen due to a number of reasons.

 Some causes of lumbar lordosis are:

• Poor posture
• sitting for long periods of time
• working at a desk all-day
• obesity
• Some medical conditions such as osteoporosis, scoliosis, and spondylolisthesis

Risk Factor:

The risk factors for lumbar lordosis include 

• poor posture, 
• being overweight or obese
• having weak abdominal muscles
• Abdominal surgery

Diagnosis Lumbar Lordosis

The condition can be diagnosed by a physical examination, X-rays, and MRI scans. It can also be diagnosed with a special test called the standing flexion test or the standing extension test.

Diagnosis of lumbar lordosis is done through the following steps:

Physical examination: A physical examination can be done to identify the symptoms of lumbar lordosis. The doctor will check for any abnormalities in muscle strength, posture, or gait. The doctor will also examine for any visible signs of injury to the back and spinal cord.

X-ray: An x-ray of the spine can help diagnose lumbar lordosis as well by identifying any structural abnormalities such as scoliosis or spondylolisthesis.

MRI: An MRI scan can also be used to diagnose

How is Lumbar Lordosis Treated?

There are several ways to treat lumbar lordosis.

Medical treatment is mostly symptomatic if you have Pain, the Doctor prescribes you Pain relieving Medicine mainly Non-steroidal anti-inflammatory drugs (NSAIDs) and If your bone becomes weak (osteoporosis) they also give you Calcium with Vitamin d3 combination medicine.

The first option is to use physical therapy to strengthen the muscles around the area. The physiotherapist prescribes you a few exercises and tips that give you a permanent solution and it is a natural way to recover without any side effects.

Exercise

Exercise for Lumbar Lordosis

Exercise is one of the best ways to treat lumbosacral pain. You can try walking, swimming, cycling, running, dancing, yoga, Pilates, weight training, etc. If you have lumbar pain, you should avoid activities that require you to sit or stand for long periods of time.

Stretching exercise

Stretching is a great way to relieve back pain caused by lumber lordosis. Stretching helps to loosen tight muscles and increase flexibility. There are many different types of stretching exercises that can be performed to relieve back pain. 

One example of a stretching exercise is performing a forward bend while holding onto something for balance. Another example would be to lie down on the floor and lift both legs off the ground. These two examples are just a couple of ways to stretch out the back muscles.

Strengthening Exercise:

Strengthening exercises of weak Abdominal muscles improves lumbar curvature and makes your spine more stable and normal.

Massage Therapy

Massage therapy helps relax muscles and reduce tension. It can help improve blood circulation and lymphatic drainage. It can also help increase flexibility and range of motion.

Heat Packs

Heat packs are a great way to relieve muscle tension and promote healing. Heat packs can be placed directly over the affected area to provide relief.

Ice Pack

Ice packs are a great way for patients to relieve back pain. Ice packs are applied directly to the painful area and left on for about 15 minutes. After the ice pack has been removed, the area should be massaged to stimulate blood flow.

Acupuncture

Acupuncture is a traditional Chinese medicine technique that uses fine needles to stimulate points along the meridians of the body. Stimulating these points can have a positive effect on reducing back pain.

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Chiropractic Care

Chiropractic care focuses on the alignment of the spine. By adjusting the spine, chiropractors can help eliminate nerve interference and restore proper function.

Surgery is the last option you should select if Medical and Physical therapy do not help.

Conclusion: A Guide to Treating Back Pain Caused by Lumber Lordosis

In order to treat lumber lordosis, the patient should perform regular exercises that strengthen their core muscles and help them maintain proper posture. Lordotic posture mostly recovers with the Help of Physiotherapy treatment and exercise, However, you should contact a nearby Physiotherapist or Physician for the Best treatment.

Cervical Spondylosis

Introduction

Neck pain

Spondylosis is a condition that affects your spine or bones and joints in your neck. You can get cervical spondylosis if you have worn out or damaged discs and cartilage in your neck. Cervical spondylosis causes wear and tear on the cartilage and bones of the neck. 

The symptoms of cervical spondylosis include Neck pain, stiffness, chronic headaches, and difficulty walking due to pain from osteoporosis (loss of bone density).

The cervical spine is a part of the spine that connects the head and neck to the rest of the body. It is made up of 7 vertebrae and they are called C1 through C7. The bones in each vertebra can move a little bit, but they are held together by ligaments that hold them together tightly so your head doesn't fall off!

What is cervical spondylosis?

Cervical spondylosis is a degenerative bone disease that affects the vertebrae in the neck. It affects people over the age of 50, with most cases occurring between 50 and 70 years old.

The condition can cause pain and stiffness in your neck, headaches, numbness or tingling sensation in your hands or arms (especially at night), difficulty swallowing (dysphagia), or slurred speech. Some people experience no symptoms at all until they have been diagnosed with cervical spondylosis by their doctor because it often progresses slowly over time before showing signs of illness.

Cervical spondylosis causes

Cervical spondylosis is a condition that causes painful, stiffening of the neck and spine. It can be caused by:

• Overuse of the neck (injury)
• Poor posture
• Genetics
• Aging
• Degenerative changes in your joints and bones as you get older

Cervical spondylosis risk factors

Cervical spondylosis is a disease that can affect the joints of your neck, spine, and upper back. Your risk of developing cervical spondylosis increases with age and genetics. If you have a family history of the condition, you are at greater risk of developing it than those who do not have this condition in their family history.

Cervical spondylosis causes pain, stiffness, and limited motion in your neck as well as headaches that may be severe enough to require medication or surgery to relieve them completely from time to time; however, when left untreated this condition has no cure but instead requires constant care by an experienced specialist who understands how the best treatment options will help alleviate symptoms associated with this painful condition!

Cervical spondylosis symptoms

• Pain in the neck
• Pain in the shoulder Blade
• Neck to Shoulder pain
• Pain in the upper back
• Pain in the arms
• Pain in the hands, fingers, and feet.

Cervical spondylosis diagnosis

Cervical spondylosis diagnosis is based on symptoms, other diagnostic tests, and patient history.

Diagnosis of cervical spondylosis is based on patient symptoms, imaging studies (x-rays and MRI), physical examination findings, and a discussion of the results with the doctor. The type of imaging study will vary depending upon what you have been diagnosed with. X-rays are used to look for evidence of damage to bones or joints as well as ligaments and discs in the neck area which could indicate that there may be something wrong with them causing pain in this area such as arthritis or new bone formation around old ones - these things can occur even without any obvious signs being seen by an x-ray so it's important not only to ask yourself if you've had any accidents that caused the injury but also think back over your life history since birth since some people develop problems later down the line which could affect their quality of life later on after they've already started getting worse!

MRI scans use magnetic fields rather than radiation like CTs do; however, both types show up similar images depending upon how strong they're manipulated during processing time."

Treatment:

After your doctor has made a diagnosis, they will discuss treatment options with you. In severe cases, people can undergo surgery to repair the damage. The treatment will depend on the severity of the injury. If a person is experiencing mild symptoms, they may be able to recover with rest, ice, and over-the-counter pain relievers.

Exercises for cervical spondylosis

There are a number of exercises you can do to help ease neck pain. These include:

Active Neck movements such as

• Neck flexion and extension
• Neck rotation to each side
• Chin tuck (pull your chin towards your chest) -
• Shoulder shrugs (1 second up, 1 second down)
• Elbow circles forward and backward
• Lateral flexion of the neck (look left and right, each side)

Isometric Neck exercise

Shoulder scapular exercise

Electrotherapy Treatment

Neck traction

TENS (Transcutaneous Electrical Nerve Stimulation)

IFT (Interferential Therapy)

Heat and cold treatments

Massage and soft tissue release or manipulation

Conclusion

Cervical spondylosis is a common condition that affects the joints and discs in your neck. It develops from wear and tears on the cartilage and bones of the neck, which can happen when you're older or if you live a sedentary lifestyle. 

Regular exercise and an Active lifestyle with a Good diet help to prevent Cervical spondylosis.

Plantar Fascitis Cause, Symptoms, Diagnosis, Treatment, Exercise

What is a Planter Fascitis?

Plantar Fascitis

Plantar fasciitis is a common form of foot pain that can occur in one or both feet. It's also known as heel spurs, plantar heel pain, or heel spur syndrome.

The cause of plantar fasciitis is not completely understood, but it may be due to repeated trauma to the heel bone and supporting tissues that connect your toes to your body. The condition can affect people of any age and gender, but it's most common in middle-aged adults.

• Section: What Is Plantar Fasciitis?
• Section: Causes and Risk Factors for Plantar Fasciitis
• Section: How Does a Doctor Diagnose Plantar Fasciitis?
• Section: Treatment Options for Plantar Fasciitis
• Section: Shoes takeaway

What is a Planter Fascia?

Your plantar fascia is a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. It helps support your arch, but sometimes it can become inflamed or torn, causing pain in this area of your foot. Plantar fasciitis is one of the most common causes of heel pain, according to Samarpan Physio.

You may have plantar fasciitis if:

• You have suffered from repeated episodes of heel pain caused by inflammation or injury to this area
• You've had symptoms for more than six weeks (acute) or up to 12 months (chronic).

Plantar fasciitis is one of the most common causes of heel pain.

It's a condition where the plantar fascia becomes inflamed and swollen, which can lead to pain in your feet and ankle bones.

Plantar fasciitis is caused by inflammation of this band of tissue that runs down along the bottom part of your foot from heel bone to toe bone (or as far down as you can feel). The inflammation causes aching and burning sensations under or around your heel bone, similar to what you'd feel after walking barefoot on hot pavement or stepping onto a hard surface flooring like tiled bathroom tiles made out of porcelain tile material with grooves cut into them for traction when walking across them barefoot during regular wear times (like at work).

Treatment:

Plantar fasciitis can usually be treated at home.

Plantar fasciitis can usually be treated at home. There are several steps you can take to relieve the pain and improve your foot's condition:

Rest your feet. If you have plantar fasciitis, lying down on the floor is more comfortable than sitting up in a chair or bed with the foot propped up on another object (such as an ottoman). You may also want to take some time off from walking altogether for a few days so that your body gradually gets used to not having tight muscles around its ankles and feet.

Ice your sore spots several times per day for 15 minutes each session—or longer if it feels better—with an ice pack or gel-filled bag filled with crushed ice cubes; make sure there isn't any moisture left in the bag after use! Don't apply heat directly onto inflamed skin either because this can cause irritation instead of relief!

Compression bandages help keep swelling down by restricting blood flow so that less fluid gets trapped under pressure points where inflammation builds up first instead of spreading throughout all areas affected by a disease process."

Exercise:

Plantar Fascitis exercise

Exercise for Plantar Fascitis is the best option to recover naturally. Stretching & strengthening exercises may help to improve the function of the Plantar fascia.

Stretching exercises may provide relief from the pain caused by plantar fasciitis.

Stretching exercises may provide relief from the pain caused by plantar fasciitis. Stretching exercises are recommended for people with plantar fasciitis, as they can help prevent it from occurring and reduce stress on your foot. If you have been diagnosed with plantar fasciitis, it's important to keep yourself active by stretching regularly. A good way to do this is through yoga or Pilates classes that focus on flexibility and balance exercises.

Reduce or eliminate activities that make your pain worse.

You can help to reduce the stress on your foot by avoiding activities that make your pain worse. These include:

Avoid standing or walking for long periods of time. When you stand, the weight of your body presses down on the arch of your foot, causing more pressure than if you were sitting down. This puts additional stress on the plantar fascia and may cause it to tear even more easily than usual.

Avoid running or jogging for long periods of time (more than 30 minutes). Running requires rapid movement over uneven surfaces, which can be painful for those who have plantar fasciitis! Jogging also tends to place excessive pressure across a large surface area as well—this is especially true when done while wearing shoes with high heels attached; this will further increase pressure points across both feet/calves/legs since they are now being supported by two different types of support structures instead one (i..e., one leg per shoe).

Common causes include excessive running, standing on hard surfaces for prolonged periods of time, and being overweight

You may be able to prevent plantar fasciitis by avoiding the following:

Excessive running. Avoid running until you heal, unless you have good arch support and a neutral gait.

Standing on hard surfaces for prolonged periods of time, such as when using a computer or phone in your lap (or even just lying down). This also applies to people who stand at their desks all day long!

Being overweight or having a family history of this condition can increase your risk of developing plantar fasciitis if you don't make some changes to your diet and exercise routine.

You might be more likely to develop plantar fasciitis if you have a job that requires a lot of walking or standing on hard surfaces. If you are overweight, losing weight can help prevent plantar fasciitis from occurring and reduce stress on your foot. The Samarpan Clinic also recommends you not smoke.​

You might be more likely to develop plantar fasciitis if you have a job that requires a lot of walking or standing on hard surfaces. If you are overweight, losing weight can help prevent plantar fasciitis from occurring and reduce stress on your foot. The Mayo Clinic recommends not smoking.

Plantar fasciitis is caused by inflammation of the thick band of tissue that connects your heel bone (calcaneus) to your toes, which is called the arch or arch support system. The pain occurs when this connective tissue overuse becomes inflamed from normal activities such as walking barefoot on hard floors or wearing shoes with too much arch support in them.

If you're experiencing foot pain read this article to learn how to fix it.

If you're experiencing foot pain, it's important to know what causes it and how to treat it.

The most common cause of heel pain is plantar fasciitis, which is a condition where the tissue that connects your heel bone to the bottom of your foot becomes inflamed. The inflammation can be caused by prolonged periods of standing or walking on hard surfaces with poor footwear or even weight-bearing activities such as running. Plantar fasciitis may also be associated with other conditions such as poor circulation in the area causing numbness or tingling sensations along its length; this type of sensation will usually occur when sitting down after standing up suddenly (such as when getting off a plane).

Shoes

Takeaway: For some people, having the right shoes can help reduce pain and improve function. For others, custom orthotic inserts are recommended to help relieve pressure points on the bottom of your foot where you feel pain when you walk or run long distances.

Conclusion:

To get rid of plantar fasciitis, you'll want to focus on stretching and strengthening your foot muscles. Start out by icing your heel for 20 minutes every day for two weeks. Next, try using a heating pad or hot water bottle while sitting at your desk. Doing both of these exercises religiously will help reduce inflammation and swelling in your heel area. You can also increase the intensity of your exercises by walking on uneven surfaces such as grass or gravel instead of concrete sidewalks all year long instead!

Back Exercises To Do At Home

 A good home back workout with the right exercises, structure, and intensity will help you build lean muscle and strength in your back.

When you don’t have time to go to the gym, or maybe you prefer to work out at home. Either way, you should have a great workout that is simple to perform, and yet strong on results.

If you improved your Physique, you have maybe a V-shaped back. This exercise session is really good for you to strengthen your Back that helps you avoid Back pain-related conditions. If you have a muscular Back, you can start this exercise to make your make back more impressive.

Home Back Workout With No Equipment

If you want to do Home exercise to strengthen your Back, you can try these exercise variations: 

Bridging exercise:

• Take a Supine Lie on your back on the soft mat, keeping your knees fully bent.
• Extend your arms to your sides.
• Lift your Back so your legs and Back are in one straight line.
• Hold this position for 10-15 seconds.
• Return to the First position.
• Repeat this 10-12 times.
• As you improve, you can increase your repetitions and sets of exercises.

Superman Stretch

This is a very good strengthening back exercise, that helps your Back fully functional.

How to do Superman Stretch?

• Take a prone Lie on your back on the soft mat with your arms and legs extended as shown.
• Spread your arms and legs approximately wide apart.
• Elevate your arms and legs straight up 10 inches off the floor at the same time, and hold that position for 8-10 seconds.
• you can feel muscles contract in the Back region.
• Return to the first position. 
• Repeat this 10-12 times.
• As you improve, you can increase your repetitions and sets of exercises.

Bent Over Side Raises (holding 2 heavy objects)

To do this exercise, From a standing position with hip-width apart, bend over at the waist to a 45-90 degree angle.

Hold the heavy objects (like books) straight down, with palms facing each other.

Lift the objects straight out to your side until your arms are parallel with the floor (as shown below).

Hold this position for 3-5 seconds, then return to the start position.

Keep the movement gradual and controlled.

Perform the number of repetitions depending on the resistance of the object you are using. For a light book, you might want to strive for 10-15 repetitions. For heavier objects, 5-10 repetitions.

Objects that you can use are heavy books, heavy boots, heavy shoes, household detergent bottles, paint cans with handles, gallons of milk or water, bookends, pet food — use your imagination!

(and if you only have 1 object to work with, you can alternate arms)

Sit Up Exercise:

In Supine Position Flexes Both Legs, Hands Behind Head And Flexes The Spine And Heads Towards Knee And Repetition Of Same.

Two-sided Leg Elevation In Supine Position Uses Lower Abdominals Muscle.

Rectus Abdominis is a solid Back Flexor Muscle.

To Reduce Lordosis Strengthening Of Rectus Abdominis Muscle is Required.

Strengthening of Rectus Abdominis muscle And is Called Williams flexion Exercise.

To Avoid Injury

The lower back is a central Body part lifting Upper Body and is very susceptible to injury, so you should keep in mind the following to make sure you avoid injury:

Make sure you do proper warm-up – simple cardio and active stretching before starting exercise.

It’s good if you finish every home-back exercise with hyperextension exercises.

Always maintain proper posture on all exercises

Make sure the weight you are using are not too heavy for your limits – use according to your limits

Do regular Stretch for your back every day with these lower back exercises.

Quadriceps muscle strain : Physical therapy treatment and exercises

 

Quadriceps muscle strain

The quadriceps muscle strain is an injury to the quadriceps muscles, which are the large muscles in the front of the thighs. The quadriceps muscles help you extend your knee and are important for running, jumping, and other athletic activities. 

The quadriceps muscle strain is a strain, or a tear, of one or more of the quadriceps muscles. The exact cause of a quadriceps muscle strain is often difficult to pinpoint, but certain activities seem to increase the risk of this injury.

This injury is usually due to an overstretch of the muscle, often at the same time as a jerky muscle contraction or repetitive working overload. The quadriceps muscles, which consist of four muscles, can be overstretched by continuous muscle contractions of the knee.

Acute muscle strain was commonly seen in sports competitions such as soccer, rugby, and football. These sports require forceful muscle contraction of the quadriceps to control knee movement. Sudden jerky forces across the muscle contraction can lead to strain injury. Overstretching of muscle can also cause strains. Out of four quadriceps muscles, the rectus femoris is most frequently strained. There are too many factors responsible for frequent strain injury.

Quadriceps muscle Anatomy :

The Quadriceps femoris muscle is worked as a hip flexor and a knee extensor. It is located in front of the thigh (the anterior compartment).

This muscle group is composed of 4 muscles:

• Rectus femoris
• Vastus lateralis
• Vastus medialis
• Vastus intermedius

The Rectus femoris is the only 2 joint muscle working in both Hip flexion and knee extension. The other 3 muscles are primarily working as knee extensors. The rectus femoris is located in the most superficial part of the quadriceps and it crosses both the hip and knee joints, thus also making it more vulnerable to stretch-induced strain injuries. 

The most common sites of strains are mostly at the junction of the muscle tendon just above the knee.

What are the causes of Quadriceps muscle strain?

The quadriceps muscles are located at the front of the thigh and are often injured mostly during sports or overuse. Quadriceps strain can frequently occur in sports where jumping, Kicking, sudden stopping, running and jerky knee movement require. However the quadriceps muscles are one of the strongest muscle groups involved in supporting the body’s movement while playing a sport, a quadriceps muscle strain is commonly seen.

A consequence of repetitive overuse of Quadriceps muscles causes muscle fibers to become inflamed and may lead to a partial tear.

Grades of quadriceps strain :

Quad. Strains are divided into 3 grades depending on the injury level, Mild injury counted grade 1 while more severe injury counted Grade 2 and a complete or near-complete tear of the muscle is counted as a grade 3 injury.

Quad. Grade 1 Injury :

Symptoms of grade 1 injury mainly are pain and spasm at the front of the thigh with a general feeling of tightness, you feel mild pain when you walk, sit to stand, and squatting-related activities such as stair climbing and standing from the ground. A lumping gait is also associated if you do not take enough rest. you need 2 to 3 weeks rest.

Grade 2 Injury :

You may feel a sudden sharp pain when walking, running, jumping, or kicking an object. Lumping gait with Pain will make your walking difficult and swelling or mild bruising may be noticed. The pain and muscle spasm at the front of the thigh with Knee swelling and sometimes ankle swelling in the evening if you do not take rest. Knee extension with resistance is painful and your knee bending is also painful and sitting to stand is also difficult. you need rest for 1 month

Grade 3 Injury :

Quad strain Grade 3 Injury are mostly severe injury and symptoms are Pain and spasm at the front of thigh even during rest. You will be unable to walk without the help of crutches and unable to take weight on the affected limb. Knee and ankle swelling will appear immediately and significant bruising within a few hours. Knee movement will be painful and your front thigh area is seen as a bulge. You will require complete rest for nearly 6 to 12 weeks.

Symptoms of Quadriceps muscle strain :

Most common Quad. strain Symptoms are:

• Knee and Ankle swelling mainly at the evening in the Grade 3 Injury Swelling present within few Hours of Injury
• Knee pain with Muscle Pain and spasm at the Front of the thigh
• loss of strength (Muscle wasting)
• difficulty moving the leg - Knee bending is painful
• Lumping Gait and in severe Grade 3 injury require support
• The front of the thigh is Bulging if not taken enough rest and Medication.

Differential Diagnosis :

• Quadriceps Contusion
• Jumper's Knee
• Femoral Neck Stress Fracture
• Slipped Capital Femoral Epiphysis

Diagnosis: 

Your doctor will discuss with you your Medical history and the injury-related information. They will also discuss your symptoms and examine the thigh for tenderness and bruising and perform examination if required.

Your Doctor also checks knee movement mainly the range of motion for that they may ask you to bend and straighten your knee. To verify Diagnosis, an x-ray or other diagnostics may be prescribed to determine the grade of the injury mainly MRI or CT Scan. 

Quad. Muscle strains are graded depending on their degree of severity, 1 being mild and 3 being severe injury. A Grade 1 strain can heal mostly quickly, while a Grade 3 strain might take a longer period of time.

Treatment of Quadriceps muscle strain

Most muscle strains can be treated with the use of the RICE principle (RICE stands for Rest, Ice, Compression, and Elevation) while in Chronic case and Garde 1 Injury also you can use MICE Principle (MICE stands for Movement, Ice, Compression, and Elevation). 

Rest: Take enough rest from the activity that caused the pain(Avoid Painful activity). Your doctor may recommend that you use crutches to avoid putting weight on the leg.

Ice Pack: Use cold packs for 10-15 minutes at a time, 2 to 3 times a day. Do not apply ice directly to the skin.

Compression: To reduce swelling, lightly wrap the injured area in a soft bandage or ace wrap, you can use a crepe-Bandage or Knee Cap.

Elevation: To reduce knee and Ankle swelling, raise your leg up higher than your chest, you can use Pillow for under your Ankle and Knee in a fully supported position 3 times a day.

Your doctor may prescribe a Medicine mainly NSAIDs (nonsteroidal anti-inflammatory drugs), such as Aceclofenac or Diclofenac, for symptomatic pain relief. As the pain and swelling relieved, You recommended Physical therapy to improve range of motion and muscle strength. The exercise should be at full strength and pain-free before you start sports. This will help prevent re-injury.

Knee Positioning :

When a quadriceps muscle strain occurs during playing sports or during a training session, it is important to start treatment immediately. As early as possible following the injury, you need to keep the knee of the affected leg immediately in 120° of flexion.

This helps to avoid the potential risk of muscle spasms, reduces internal hemorrhage, and minimizes the risk of developing other complications such as myositis ossificans.

However, this can be done by placing the patient in a hinged knee brace at 120° of knee flexion or using crepe-bandage to maintain this position of flexion. If you keep the knee in a full extension position, the healing will be slower and more painful because the muscles will start to heal in a shortened position, you also need a longer rehabilitation process.

Physiotherapy Treatment :

Physical therapy treatment depends on the grade of injury, symptoms. Treatment is mainly Pain relieving Electrotherapy Modalities such as Interferential Therapy(IFT), Ultrasound Therapy(US), TENS, Use of Hot and Cold Pack.

The goal of Treatment :

• Relieve Pain with The Help of Pain relieving Electrotherapy Modalities.
• Maintain Range of Motion exercise (ROM)
• Stretching Exercise of Tight muscles
• Strengthening exercise of weak muscles
• Maintenance of aerobic fitness
• Proprioceptive exercises
• Functional training

Stretching exercise: 

Stretching Exercise should be done carefully until you feel the gentle stretch and must be pain-free. Various stretching exercise techniques can be used mainly passive, active-passive, dynamic, and proprioceptive neuromuscular facilitation stretching. However, ballistic stretching is avoided due to the risk of re-injury of muscle fibers. If it is pain-free, stretch the quad muscles gradually.

Static quadriceps stretching exercise:

This can be done in either standing or in a side-lying position. Flex the knee of the affected leg towards your buttock until you can feel a gentle stretch on the front of the thigh. To increase the stretch, extend your hips backward. Hold for 10-20 seconds and repeat 2 to 3 times. Do 2 to 3 times a day.

Hip flexor stretch:

This stretching exercise will affect mainly the rectus femoris and Iliopsoas muscles. To do this exercise Take a Kneeling position with a normal knee on the soft mat while the affected foot is out in front with the knee bent. Gradually try to extend the hip (your hips forwards) and keep the back straight. You should feel a gentle stretch at the front of the hip and top of the thigh. Hold for 10-20 seconds, repeat 2 to 3 times, at least 2 times a day.

Strengthening exercises:

Strengthening exercise can start within the First week, initially, you start an only active exercise and must be pain-free.

Initially, you can start Isometric or static exercises and then progress to active exercises with gradual progress with resistance thera-band or you can use of weight cuff and finish with sports specific running and exercise training sessions.

Static quadriceps exercise:

Static quadriceps exercise - SQE

This quadriceps contractions exercise is done to keep the knee fully extended position with first day 10 to 15 repetitions and 2 times a day. As you progress, you can increase repetitions. As knee range of motion improves, you may discontinue isometrics when the patient can sit comfortably. you can start active knee extension exercise.

Straight leg raises exercise:

Take a supine lying position on a soft mat, with a normal leg slightly flexed position. Gradually elevate the affected leg off the floor and keep the knee fully straight. Hold for 4 to 6 seconds and gradually lower the leg. Repeat 8 to 10 times on the first day and increase the repetition as you improve. This exercise can be done daily 2 to 3 times daily. Progression of exercise by increasing holding time and the number of repetitions.

Wall squats exercise:

Take a standing position with Bodyweight supported by Wall, From your standing position, gradually lower your body down and hold for 5 to 10 seconds. As you improve, you can lower more and also increase Holding time while at the same time your Neck, Hip, and Back are supported with Wall. Exercise must be pain-free. Perform initially 2  sets of 5-10 seconds holds once per day. Gradually 2 times and 10-20 seconds depends on your stamina.

Step-ups exercise : 

You can start with a box height table or use a stair that is comfortable for you to step upon. Be sure to keep your knee in a neutral position with your second toe. Put your affected leg on the first stair or table Step up while your back is in a neutral position

. 

Be sure to use the gluteal muscles and fully lock the knee after stepping up. Return gradually back down to the ground. You should be on the slow eccentric (lowering) back to the ground for 2second up and 4 seconds down. You can do initially 2 sets of 8-10 repetitions on the first day.

Exercise must be pain-free.

Gradually increase repetitions and set as you improve, as you progress after the week you can use stairs for more steps to up and down.

Exercise for Sportsmen / Athletes:

This exercise started when all symptoms are completely gone away mostly after 1 month, However, it may vary depending upon the grade of injury and symptoms.

• Full strength training with pain-free and increase repetition and sets of the exercise with in-between rest periods.
• Full range of motion exercise (ROM) - must be pain-free
• Use of Athlete sport-specific exercise programs and movements at competition speed with caution - pain-free exercise.
• Isokinetic strength training should be done with a concentric and eccentric form of exercise training.
• Improve 120° of knee flexion with hip extended to maintain full length of Rectus femoris

Conclusion

Quadriceps muscle strain mostly occurs in sports competitions such as soccer, rugby, and football. These sports regularly demand high-intensity knee movement in which sudden forceful eccentric contraction of the quadriceps during regulation of knee flexion and hip extension. 

Higher intensity movement across the muscle-tendon units with eccentric contraction can lead to muscle strain-related injury. Over passive stretching or activation of a maximally stretched muscle can also cause muscle strains during a training session. The rectus femoris is most frequently strained as compared to other quadricepsConclusisozz

Quadriceps muscle strain mostly occurs in sports competitions such as soccer, rugby, and football. These sports regularly demand high-intensity knee movement in which sudden forceful eccentric contraction of the quadriceps during regulation of knee flexion and hip extension. 

Higher intensity movement across the muscle-tendon units with eccentric contraction can lead to muscle strain-related injury. Over passive stretching or activation of a maximally stretched muscle can also cause muscle strains during a training session. The rectus femoris is most frequently strained as compared to other quadriceps