5 Ways to Get Rid of all your Neck Pain Woes

Neck pain or a pinched nerve in the neck is an inevitable problem because most of us are on our phones these days. Even driving for a long time at a stretch can also cause neck pain and other problems. However, most of the times the issue is not that serious and the neck pain can be relieved within a short span. But, in other cases, it can take a toll on your health and indicate a serious illness or injury, which will need an expert’s attention.

If the pain is extremely serious or continues to bother you for a long period of time, seek the help of a medical professional. Here are a few causes of neck pain:

• Muscle strain/ tension

• Poor posture

• Poor sleeping habits

• Injuries/ accident

• Arthritis/ spondylosis

• Osteoporosis

• Pinched nerve

• Pinched nerves

Out of all above-mentioned causes, poor posture is associated with most cases of neck pain. Many times, it also happens due to wear-and-tear. Here are a few things you should try for treating neck pain management treatment and care.

• Maintain a good posture – While you are sitting or standing, make sure that your shoulders are in a straight line over the hips and your ears are directly over the shoulders.

• Take few stretching breaks – If you are working long hours on the computer or travel long distances due to work, it is crucial that you take little breaks in between. Get up every few hours, move around, and stretch your body at regular intervals. Also, take little breaks and do short sets of physical exercises throughout the day.

• Ensure you have an ergonomic office space – Make sure that you sit straight with the feet flat on the floor. Your knees need to rest slightly below the hips and your computer/ laptop should be kept at an eye level. So, make sure that you adjust your chair accordingly. Also, it is advisable to use good armrests for the chair along with a set of keyboard and mouse.

• Use your phone appropriately – Tucking the phone between the ears and shoulders while talking can induce neck pain. If your hands aren’t free, use a set of earphones or headset. It is advised to take regular breaks from using the phone and limit usage. Stretch your muscles after using phone for long hours.

• Don’t carry heavy bags – The weight of heavy bags can strain the neck, especially if you are carrying heavy items in a bag and carrying it on one shoulder. Make sure that you place the straps on both the shoulders.

• Sleep properly – While sleeping, keep your head and neck aligned with the body. Sleep on the back and keep the thighs elevated on pillows. This will help flatten the spinal muscles.

When should you see a doctor?

If the symptoms of neck pain continue to exist for more than a week, visit us. At NYSS, our physical therapists and board certified MDs will help you get rid of neck pain and pinched nerve effectively with various non-invasive treatments. Our neck pain and pinched nerve treatment will help you get back to living and enjoying life. Book an appointment with us to know more.

4 Ways to Age-Proof your Knees for the Long Run

Almost everyone has experienced some form of knee pain in their lives. Whether it is due to an injury, arthritis or excessive use of muscles that protect vulnerable joints, our knees need some TLC. In fact, arthritis is one of the single greatest causes of chronic disability among adults in the US. 

But, here is the good news. Majority of chronic knee pain is avoidable or can be easily treated. Regular exercising and physical therapy are just as effective as other surgical options needed to recover from knee pain. By employing the following strategies, you can easily age-proof your knees.

1. Strengthen your Muscles – Enhancing muscle strength stabilizes the knee joint and enables the muscles to absorb stress better. While strengthening generally involves working on hamstring muscles and quadriceps, it shouldn’t end there.
   To maximize the function of your knees you should include a variety of exercises in your routine such as squats, wall sits, brisk walking and more. But, if your knee pain is severe, it is best to work with a physical therapist who can evaluate your requirements and customize the right work outs for you.
   
   
2. Lose a Few Kgs– If you are a little overweight, each extra kilogram you put on can translate to 4 kgs of extra pressure on the joints. Losing weight can help you with releasing pressure on joints and betters your overall health. Being overweight can contribute to an increase in knee and joint pain and can also increase your risk of developing osteoarthritis. Losing a few kgs can reduce the pressure on your knees and protect it from daily wear and tear.
   
   
3. Practise Good Posture – Your body is constantly at work, holding itself upright, against the force of gravity. Thus, proper posture is the key to avoiding unnecessary stress on the back, hip and knee joints. For instance, when you are sitting on a chair, rest your feet on the floor and keep your knees and hips bent at a 90-degree angle to avoid stress on your knees.
   
   
4. Eat Right – There is no one specific diet to follow that guarantees no joint pain. But, the task is to add certain nutrients in your diet to protect your joints. Studies show that a regular consumption of Omega-3 fatty acids lower inflammation caused by joint pain. Additionally, adding fish, sardines, tuna, and other leafy vegetables like spinach and eggs can also help you prevent knee and joint problems.

Having said this, it is equally important to get your knees checked by a physical therapist if your pain worsens. In majority of the cases, knee pain stabilizes with physical therapy and related pain intervention techniques. At New York Spine and Sports Rehabilitation, our knee specialists in North Bronx can help you with both physical therapy and surgical options to treat knee pain by analysing your existing condition. To know more about our expert doctors, get in touch today! 

 

5 Ways to Treat Joint Pain without Surgery

If you’ve above 50, your joints that have served you well for years now gradually start to hurt and swell. Your joints start making popping or cracking sounds and you may even feel like a grinding sensation in them as you move. Chances are you have developed joint pain, something we see very often at New York Spine & Sports.

The term joint pain and arthritis go hand in hand. Arthritis means inflammation of a joint and is used to collectively describe many diseases and conditions that affect joints, tissues surrounding the joint and other connective tissues. Arthritis is the damage or loss of cartilage between bones in joint, and when it is damaged, it results in pain and swelling.

There are many efficient ways to relieve the joint pain and improving function before resorting to surgery. Here are the 4 most effective ones:

·         Physical Therapy – The first line of treatment for joint pain or arthritis is choosing physical therapy. Stretching your hamstrings and muscles will help in taking stress off the joints. Additionally, strengthening the muscles help in maintaining proper alignment of the joints and minimizes pain.

·         Anti inflammatories– If you are looking for instant and effective treatment to moderate joint pain, ice is very safe and effective and is typically used after strenuous activity including extensive walking. Anti Inflammatories are effective in treating joint pain for most people.

·         Steroid Injections–If your knee pain continues after trying physical therapy and other treatments, the next treatment is steroid injections. Steroid injections work instantly and are effective for most people but only last for an average of 4 weeks. Injections of hyaluronic acid which is a natural lubricant and anti-inflammatory are also very effective for joint pain treatment.

·         PRP Therapy – This is a highly-effective type of therapy which stands for Platelet Rich Plasma Therapy. In this treatment, platelets are taken from your own blood spun in a high speed centrifuge and then specific portions are injected in your knee. Several studies have shown this therapy to be highly effective in treating joint pain.

Suffering from Joint Pain or Arthritis? Come see our Joint Pain Specialists

If you are suffering from pain, inflammation or stiffness in your joints, please get in touch with our joint pain specialists in Manhattan. Make an appointment with New York Spine and Sports and we will take it from there. If you do not have joint pain or arthritis, we can determine the course of action that will help you get the best possible outcome and relieve you from any pain. We are here for you! Get in touch with our joint pain specialists in Manhattan today!