Arya Physiotherapy Clinic

Hello friends!

I'm Dr. Deep Arya this side. I am a physiotherapist practicing in Gurgaon and Delhi. I am pass out from Bangalore University. So today here I am there to discuss with you the care of your neck and back. These days the majority of us are instead of using our body, we are abusing it come whatever whether we are using our watching the TV, watching our laptop, watching the smartphone, working on anything. So we are only abusing it. So we need to know the right ways of doing things as you know prevention is always better than cure. So now let's come to people who have a standing job like teachers, advocates continuously throughout the day they are standing and there is a continuous load on the legs and on the back as well.

So if you are standing on the ground like this, there is a continuous load so we can do one thing either we can divide the load, bend one leg a little and stand; alternatively we can do and if possible if you can look out for something 4-6 inches up from the ground, it's better to keep your feet like this put one foot up and one foot down. After sometime you can change it so that you are putting minimum strain on the back and using the body the right away. You can keep on changing it as with the tenure is too long and again as I told again the posture has to be changed frequently; in between try walking around after 10-15 minutes. Keep on walking.

Take a round small round of the room and then again come back. End of the day we go home, relax the majority of us are having smart TVs in our bedrooms hung on the wall and we sit on the bed and watch the TV which is a very wrong posture. Initially, we sit straight but then gradually our posture goes for a six. So ideally we should not be sitting on the bed. You should only always be using a chair to sit on so that your back is supported properly again. Can you see? This is the right way of doing it. If your room size doesn't allow a chair to be kept in the bed, so at least you keep sit straight on the bed and every 10 to 15 minutes pull yourself up on the bed so that at least you are maintaining the proper position of the spine and once you are sitting on the chair towards the TV that is the best thing what you can do. You back again have to be supported properly and you use a footrest in front of you and sit straight and again don't keep on watching for long. Every like a serial there is break every 20 to 25 minutes there is a break, you also take a break. Give your body a break. Get up and walk around a little bit and then again come back and sit.

Now as we have discussed the various do's and don'ts of how to take care of your neck and back I hope the video is useful for you and you try implementing the things and I'd also request you to kindly share with all your near and dear so that they also become aware of the right ways of doing the things.

Thank you.

Hello friends!

I'm Dr. Deep Arya this side. I am a physiotherapist practicing in Gurgaon and Delhi. I am pass out from Bangalore University. So today here I am there to discuss with you the care of your neck and back. These days the majority of us are instead of using our body, we are abusing it come whatever whether we are using our watching the TV, watching our laptop, watching the smartphone, working on anything. So we are only abusing it. So we need to know the right ways of doing things as you know prevention is always better than cure. So now let's come to another part: getting up and lying down on the bed. That is again very crucial, plays a very crucial role in our day to day life. You always have to remember the three w's: whoever, whenever, wherever. One should get up and lie down by the side.

So, you can have a look at how I am doing it so you can start following that way. Now I have to lie down I have to first turn to lie down on my side and then I can lie down the way I want so that I minimize the strain on my neck and back. Similarly while getting up, again first take a turn on the side, take armrest and then you can get up. This is the right way of doing it. What majority of us do? Now you can think about what you people are doing. See, what's happening now. You tend to sit like this and here we go. So now what's happening we are continuously putting a strain on our neck and back. Similarly, when getting up, again can you see what effort I have to put. So this is the wrong way.

The right way is: take a turn on the side and then get up. So start following this. Remember the three w's: whoever, whenever, wherever. That. Now the next important thing is how we carry our luggage or our laptop bag. The laptop bag is the most common thing people carry to the office. So the problem is we tend to lift the bag and tend to hang it on one side. So when the weight is there, my subconsciously my spine is getting complete strain. So we have to make sure that we use the bag backpack as the school kids do. Can you see? So that I have evenly distributed the weight and now I can walk comfortably and go whatever and down the distance whatever I want to.

This care we need to take on a day to day basis. So, now coming to the lifting of heavy weights. As you people must have heard also, the majority of you know ki how it is to be done but still, we don't follow it on a regular basis. So I am here to demonstrate to you again that thing. How to lift a heavy thing or even a light thing so that we don't end up with the problem? Normally you tend to lift it lift the weight like this and at times if the weight is heavy your back gets caught. Many of you must have experienced the same that while you are lifting something your back has got caught and you have to again lie down on the bed. So the right way of doing it, gradually go down, lift the weight and weight has to be as close to the body as possible and then slowly come up. And now you can lift it and carry it around. So this is the right way. Similarly while keeping it down, go down and keep it. There should be no jerky movement involved at all.

Now as we have discussed the various do's and don'ts of how to take care of your neck and back I hope the video is useful for you and you try implementing the things and I'd also request you to kindly share with all your near and dear so that they also become aware of the right ways of doing the things.

Thank you.

Hello friends!

I'm Dr. Deep Arya this side. I am a physiotherapist practicing in Gurgaon and Delhi. I am pass out from Bangalore University. So today I am here to discuss with you the care of your neck and back. These days the majority of us are instead of using our body we are abusing it; come whatever whether we are using our watching the TV, watching our laptop, watching the smartphone, working on anything. So we are only abusing it. So we need to know the right ways of doing good things as you know prevention is always better than cure. So today we'll be discussing care about your neck and back. So now let's talk about the office going people who are morning till evening sitting on the desk, desk job and they take it for granted ki they have a desk job, they will be only having this pain, suffering from the pain neck and back both which is a very wrong attitude of them.

So now let's use how to see how do we use the laptop now. So here you see once I kept my laptop in front of me, I have to look little down. My laptop has to be little down, it should not be in front, I should not be looking in front. If I look in front, I will be putting the strain on the neck. As I was talking about the laptop for using as we have kept it in front of us, we have to make sure that our forearm is supported on the table. If I use the laptop like this I am putting the strain on my neck and my shoulders and upper back. So I have to put it on the back, rest my forearms on the table and then use it and preferably use an external mouse so that again my forearm is supported when I am working on the laptop. So even if I am working continuously I am putting the least strain on my upper back and shoulders.

Even if you are working continuously you have to make sure that every half an hour, 45 minutes you get up from your seat and walk around a little bit. You can make take anything, you can go have a glass of water or anything. Whatsoever come may half an hour, 45 minutes is the upper limit in which you have to change your posture. Come to the second position. How we are sitting on the chair that is very important. If I sit wrong normally people tend to sit like this, so now there is a curve in between the back of the chair and our back; which is putting a continuous strain on our middle back and lower back as well. So, we need to stay sit upright as you can see now, now I am my back is supported with the backrest of the chair completely. So I am well supported and I have pulled my chair inside the table so that again while working my forearm is supported on the table and I am working on my laptop easily comfortably. Now we have talked about sitting with the backrest.

Now, what is the position of the feet that is again very crucial like as you can see we need to use a footrest in our table? It should be around 4 to 6 inches up from the ground so I have to pull in myself completely, rest my foot on the footrest and then sit so that my legs are properly supported and I am not putting undue strain on any body part and I can work comfortably. Now let's talk about the next problematic area, the smartphone, so-called the smartphone which is making our body hell. So, how to use that now? You have to throughout the day we are continuously on the phone or spending so much of time work going on seeing the WhatsApp, YouTube; everything is being managed through smartphone now. So at least we can use that phone the right way. Problem area which we come across now we see ki neck is continuously bent when we are using the phone so we are continuously putting a load on the neck, upper spine which again causes of many problems like headache, vertigo anything can trigger off.

People have suffered from cervical spondylosis their problem also can increase to multi-levels. So again we need to use the thing the right way. If you are sitting in the home you can either rest your forearm and go on the table and then use it so that we are at least minimizing the bending of the neck like if you can see here I've kept my phone in front of me and I am scrolling up and down. I am minimizing the movement of the neck. If I again if I don't do that you can see how much neck is being bent. So this care has to be taken. Those people who work on the phone continuously and they have drivers who drive their cars so they try to advise them to take a keep a pillow in their car, in the backseat and place your forearm on the pillow. Again so that again your neck is bent less and you don't put much strain on the neck while scrolling down the phone.

We have discussed the various do's and don'ts of how to take care of your neck and back, I hope the video is useful for you and you try implementing the things and I'd also request you to kindly share with all your near and dear so that they also become aware of the right ways of doing the things.

Thank you.