Hello sir, I am preparing competitive exam but I have health issues due to 2015 accident. Problems headache, neck pain, lower back pain, sciatica pain, lower legs pain, sometimes dizziness and tingling sensation in whole body. Whole body in pain if I intake any muscle relaxant than pain goes lesser not completely gone. Sometimes forgot somethings. After three hours work feel so much tiredness sleepy eyes close automatically. My right humerus arm plating and bone grafting. Pelvic graft area also in pain. Because more back pain sciatica and graft area same side. I am struggling for study not able to understand which posture is good and which exercises suits me. I am fed up all time in pain. Accident time fall from 5,6 feet height. Scotty car accident. Mris done.

Dr. Julie Mercy J DavidPhysiotherapist26yrs exp

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Kindly do exercises that are listed below 2. Standing extension how it helps ? this standing extension helps reverse what you do on a daily basis (hunching)? since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position. How to do it ? begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling. ? start with 10 repetitions and do 2-3 sets. ? this one is particularly great to do when you need a break from sitting at your desk. ** this should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead. 3. Half cobra pose (prone lumbar extension) how it helps ? the half cobra stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the ?centralization of symptoms?, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back ? which will in turn alleviate the pain. How to do it ? begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. ? hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). ? gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there?s any pain, try a different exercise instead. 4. Full cobra pose (advanced extension) how it helps ? this stretch is based on the same principle as the half cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms. How to do it ? once you?ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed. ? hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch. ? eventually try to hold this pose for longer if it feels good (20-30 seconds). ** if you feel pain during this exercise, it is not a good one for you. In that case, stop and try some of the other exercises instead. 5. Cat-cow how it helps ? this is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery. How to do it ? begin this stretch on your hands and knees. Inhale and let your stomach ?drop? towards the floor as you look up towards the ceiling. ? follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet. ? aim for 10 repetitions of this stretch and do 2-3 sets. How it helps ? this exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs. How to do it: ? begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips. ? raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso. ? hold this position for 2-3 seconds before slowly returning to the starting position. ? repeat with your right arm and left leg. ? alternate sides for 10 repetitions and do 2-3 sets. ** ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck. Plank: how it helps ? just like the bird dog, this ?core? exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles). How to do it ? begin lying on your stomach with your forearms against the mat. ? engage your core and lift your body so that you are resting on your forearms and toes. ? start with 10 second holds and work up to 30 second holds, do 2-3 sets. ** ensure to keep your back straight throughout the entire exercise ? spine in neutral position. Thoracic expansion if you?re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch. Hold either position for 10 seconds and release. Repeat 3 times. Can tight neck muscles cause vertigo. Your inner ear might not be the culprit. Vertigo is the technical name for dizziness, especially the type where it feels like the room, or the patient, is spinning. Theneck structures most likely to cause vertigo are a muscle called the sternocleidomastoid (scm for short) and the uppermost joints of the spine shin pain 1.Keep your legs elevated. 2.Use ice packs to reduce swelling. Shop for cold compresses. 3.Take an over-the-counter anti-inflammatory, such as ibuprofen (advil) or naproxen sodium (aleve). Shop for ibuprofen and naproxen sodium. 4.Wear elastic compression bandages. 5.Use a foam roller to massage your shins. Finger stretch 1.Place your hand palm-down on a table or other flat surface. 2.Gently straighten your fingers as flat as you can against the surface without forcing your joints. 3.Hold for 30 to 60 seconds and then release. 4.Repeat at least four times with each hand. Scapular dyskinesis technique #1: overhead wall rollout this is a great exercise for retraining scapulohumeral rhythm and activating the serratus anterior as well as integrating shoulder flexion with core stability. 1.Stand leaning against a wall with an ab-wheel in your hands 2.Protract your scapulae 3.Slowly roll the ab-wheel up the wall and ensure you?re shrugging your shoulders to elevate your scapulae as your arms rise up while keeping tension in your core to avoid lumbar extension 4.Roll back down slowly and with control and return to the initial position. 5.Breathe naturally throughout the movement scapular dyskinesis technique #2: supine serratus activator this activation technique will help reset your scapulae in the correct position, while reactivating the inhibited posterior muscles of your shoulder. 1.Lay on your back with legs bent, feet flat and arms by your side 2.Bend your elbows so your fingers are pointing up towards the sky with palms facing together 3.Drive your elbows into the ground to activate the lats and posterior deltoids without trying to pinch your scapulae together 4.Picture your chest opening and the medial border of the scapulae moving up into your body and hold for 5 seconds 5.Relax briefly and repeat. 

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