1. When Sleeping keep a pillow that supports your head, neck and shoulder so that your cervical spine is fully supported. Prevent neck pain and stiffness early morning this way.
2. Squat down to lift objects from the ground. Use your hip, thigh and legs to lift heavy weight so that your lower back is not compromised and prevent injuries.
3. Stand up and walk for 8-10 minutes after sitting down for 30 minutes at a stretch.
4. Work on your core, glutes (hips) and obliques to strengthen your back muscles and prevent injuries to your spine for a longer time.
5. If you are traveling with a weak back or neck and experiencing mild pain/discomfort, then use lower back belts or neck collars that help your back muscles keep the spine upright. It helps in immobilising your spine to a certain extent that can prevent further injuries.
Note: Do not make wearing a belt a regular habit, instead work on your core muscles. The relief and support that the belt provides temporarily, exercises can make that a permanent solution if done properly and regularly. Check with an accredited physiotherapist on the specific protocols for strengthening of neck and back muscles.
1. Do not sit for long hours. When sitting, sit up with your back straight.
Tip: When your back starts to slouch then stand and walk around for 10 minutes before sitting again. Try not to sit for more than 30 minutes at a stretch.
2. Do not work in half bent positions and if you have to stand for longer hours then keep a foot support that can help you shift your body weight from time to time.
3. Travelers: Do not go for an adventurous trip that entails heavy physical activity without prior training. Train for atleast 4-6 weeks before going on a physically demanding weekend/vacation. Eg: Hiking, Trekking, Climbing and other such activities.
4. Fitness enthusiasts: If you are trying to lose weight then include a good workout routine along with your diet control, so that you do not lose a lot of muscle mass, which eventually can put pressure on your spinal joints.
5. Do not stretch, massage or try any exercise when experiencing back of neck pain. Complete bed rest or restricted mobility is the safest way to prevent aggravation of the injury. Speak to your physician for first aid and then seek a specialist opinion if pain persists. Cold and hot packs are usually safe as relief measures but check with your doctor when to use which modality.
1. Pain persists for more than 3 days in the neck or back region.
2. Walking or standing becomes difficult for more than ten-fifteen minutes.
3. Locked back due to which you feel like you cannot move your body at all.
4. Pain is travelling down to your thigh/knee/toe or arms/fingers.
5. When you experience numbness or tingling feeling in your arms and legs.
6. When controlling your urine is difficult and you are experiencing low back pain.
7. Constant pain during workout.
8. Accident or trauma to check for any whiplash symptoms
1. X-Rays
2. MRI
3. DEXA Scan / BMD
4. CT Scan
5. Bone Scan
6. Serum Uric Acid
7. Serum Calcium
8. Serum Vitamin D3
9. Serum Vitamin B12
10. Serum PTH
11. HLA B27
12. RH Factor
13. FDG PET Scan
The Spine Clinic in Thane is dedicated to providing specialized care for spine patients. Our team of experienced staff, led by Dr. Priyank Patel, ensures that you receive the highest quality treatment for your spine-related concerns. Trust us as your go-to Orthopaedic Spine Doctor in Thane and the preferred Spine Clinic in Thane. Your spine health is in expert hands with Dr. Priyank Patel, the trusted “Backbone Doctor” in Thane.
The Spine Clinic, where your spine health is our top priority. Dr. Priyank Patel, renowned as a leading Spine Specialist Doctor in Mumbai and the Best Spine Surgeon in Mumbai, proudly heads our department in Thane. With a wealth of experience, Dr. Patel excels in managing acute and chronic spine conditions through medication, physiotherapy, or surgery.