Five Tips That Will Help You Improve Your Spinal Health

Improve Your Spinal Health

Improve Your Spinal Health

As per stats, there are many people who carry out the back pain every day. While living the pain daily life, it may prevent you from enjoying the social life and ability to achieve your daily tasks.

We will explain few simple tips and stretches which can help you to take care of your spine. These tips will surely help you to lower the chances of back pain later.

1. Stretching Exercise

Stretching Exercise

Getting out some time to focus on the flexible body and that can only be achieved by different stretch exercise. There are many kinds of stretches that can help you to keep your body flexible and healthy. You may follow these simple stretches step, to keep your spine healthy:

i. Stand with your feet hip distance apart and your knees slightly bent.

ii. Interlock your fingers behind your back (as per your comfort, no matter if your fingers don’t touch, you may still keep it practicing while holding them on to a dish towel.). Now, simply breathe-in and straighten your arms to expand your chest.

iii. Exhale and bend at your waist, letting your hands stretch towards your head. Hold for 10 seconds or 5 deep breaths.

2. Getting A Good Massage

Getting A Good Massage

Many of us don’t know the actual benefits of massage as it really helps to keep your spine healthy as well as general stress. Getting a good massage increases the endorphins (a natural painkiller of the body) in your bloodstream and resultant it cuts down your pain medications.

Massage also encourages the blood circulation that brings restorative nutrients to the affected area and speeds up the healing.

3. Stay Hydrated

Stay Hydrated

As per studies, dehydration may lead to many problems in the body including your joints and spine. Spinal discs are vulnerable due to dehydration and may begin to lose height. Hence spinal discs begin to shrink and you become predictable to painful spinal disc. Herniated Disc, also called a slipped or ruptured disc. A herniated disc occurs when your spinal disks lose some of their water content.

According to an Orthopaedic Surgeon, Herniated disks most common causes are, sometimes, using your back muscles instead of your leg and thigh muscles to lift large, heavy objects can lead to a herniated disk, as can twisting and turning while lifting objects. The most common signs and symptoms of herniated disks are arm or leg pain, numbness or tingling, and weakness.

4. Get a Healthy Sleep

Get a Healthy Sleep

Getting a healthy sleep is an integral part of your overall health. Your body & muscles need a good night’s sleep to repair the muscles and skin itself. As per Orthopaedic Surgeons, it is highly recommended to sleep on your side and on your stomach. Your spine feels high when you sleep on your stomach while sleeping on your side helping to avoid sleep apnea symptoms and diminishes upper airway collapse and gives you an improved night’s rest.

Using a good quality mattress and pillow also helps you to maintain the alignment of your neck.

5. Maintain Healthy Weight 

Maintain Healthy Weight

It is advised to maintain a healthy weight to living an active, healthy, and energetic life. People with overweight and obese have an increased risk for spinal pain, joint pain, and muscle strain.

Especially, people with overweight are most likely to experience lower back or spinal problem than people with healthy weight level. People with overweight around their belly pulls the pelvis forward, strains the low back and create the low back pain.

You can maintain your healthy weight by doing exercise and a healthy diet plan.

Common Exercises after Joint Replacement Surgery

Joint Replacement Surgery

Joint Replacement Surgery, also known as Replacement arthroplasty, requires an orthopedic surgery for treating arthritic or dysfunctional joint surface by replacing it with an orthopedic prosthesis. When a surgeon prescribes and schedules such Joint Replacement Surgery, physiotherapy and some exercises are usually prescribed as pre and post-surgery routine.

Exercise after joint replacement surgery

Why exercise after joint replacement surgery?

Until you understand the necessity and significance of the role exercises play in the recovery and success of the undergone arthroplasty, it is quite difficult to keep yourself pushing to do the exercises. Usually patients are made to walk from day one, initially very short distances, then performing light activities, and later walking outdoors and even climbing stairs. The increase in movement has to be gradual so as to make the new prosthesis get adjusted in the body.

Exercises play a significant role in strengthening the muscles and improving knee movement. When you feel uncomfortable while doing the exercise, don’t worry since there is some amount of discomfort when you start with it. However, on the other hand, these exercises are a definite help in speeding up the recovery and quickly diminish the postoperative pain.

Common Exercises recommended after Joint Replacement Surgery

It is quite probable for a patient to understand what exercises should be done at this stage. Below are some of the exercises which a patient can practice after undergoing a joint replacement surgery.

Exercises after Joint Replacement Surgery

  1. Ankle Pumps and Circles: Bend your ankles up, stretching your toes inwards (towards you) and then bend both ankles down pointing your toes outwards. For circles, rotate each foot clockwise and anticlockwise while keeping them facing the ceiling.
  2. Thigh Squeezes: Also known as Quadriceps sets, you start with tightening the muscles on the front of your thigh while pushing the back side of your knee into the bed (surface). Hold for a while and relax. 
  3. Buttock Squeezes or Gluteal Sets: Simply, tighten the muscles of your buttocks by squeezing the muscles together. Hold for a while and relax. 


  4. Heel Slides: Slowly bend your hip and knee by sliding your heel upwards towards your buttocks. Keep the heel surfaced on the bed while moving it. Now, slide your heel back down to the starting position. Repeat with the other leg. If you feel the friction in sliding the heel, you could place a plastic bag under your heel to make it slide easily. 
  5. Lying and Sitting Kicks: These kicks are also helpful in recovery and relief from pain.

In addition to exercising, walking is equally important in building your strength and endurance. You should know clearly about how much you should walk and how the amount of walk and exercise needs to be gradually increased so that you don’t overdo it. At any point, advice of orthopedic surgeon and physiotherapist is highly recommended since they know the details of the surgery and patients’ case history.

Maximum Outreach of Govts Initiatives through Vision of Dr. Hardeep Singh Santokh

knee replacement surgery

‘Don’t add years to life, add life to years’.

Many a time one feels left behind in life for the lack of physical immovability, being dependent, on others for the bodily movements. Don’t get ignored due to your lack of mobility. Think of bringing life to mainstream. Here is the solution. It’s never too late to start experiencing life again.

We understand that joints are the most important part of the body, the knees and the hips are central joints of the body which carry the body weight. They help us run, move, jump, dance, and squat. Without proper knee functioning one cannot think of being on one’s feet. Any impairment in one’s knees can hinder the movement. With the passage of time and the sluggish lifestyle the knees get worn and develop deformity. When initial treatment and traditional methods fail knee replacement is an ideal choice.

knee replacement surgery

Knees are the key to our aesthetic gait and carefree movements. Knee Joint treatment/ replacement are the best solution for those who are suffering from this problem.

Dr. Hardeep Singh at Santokh Hospital, sector 38, Chandigarh, helps you conquer your worst nightmare i.e. living off on others’ for your movements. Santokh Hospital was established in 1991 in sector 38, Chandigarh. We aim to provide state of the art advanced techniques and it is the best place for your knee joint surgeries.

We at Santokh Hospital help you attain this solution at an affordable price. One does not need to go through grueling process of taking rounds of the hospitals or the laboratories and to be a part of ICU. We provide highly modernized, quality procedures, bloodless surgery and an early discharge from hospital and an assurance that you start walking the very next day.

The luxury of a deluxe air conditioned room, dedicated surgeons and hospital staff, a hi-flex joint surgery with no hidden charges are the hallmarks of Santokh Hospital. The patients will be able to move easily with no extra physiotherapy sessions required to enhance the movement of the joint. Come out of your inhibitions and get yourself treated effectively by the efficient and highly dedicated team of doctors’ to experience the change in your lifestyle and augment free movement.

Dr. Hardeep Singh has been a key figure in the effective knee replacement joint treatments. He has vast experience in the field of Knee replacement surgeries. Santokh Hospital, the oldest private hospital in the Chandigarh region, has over 26 years of experience in delivering high standard of treatments to its patrons, ethical principles, effective management policies and advance techniques define this institute.

Overcome your apprehensions with a visit to Santokh Hospital, Sector 38, Chandigarh, and experience a homely and friendly environment.

DO Not Stop Living, Make a Move

Recovery Time after Total Knee Replacement Surgery

knee replacement surgery

Human body is made of skeleton which comprises of 206 bones. These bones are connected at several places with the help of joints or articulations. At the point of joint, the bones are protected from grinding against each other with the help of cartilage. Knee joint is the largest joint of the human body and has a key role in so many important functions of our daily routine. The knee joint can start giving pain while movement for various reasons. These reasons include acute knee injuries like fractures or dislocations, medical conditions like rheumatoid arthritis or gout, or chronic use like inflammation and osteoarthritis.

The Recovery Time:

Total Knee Replacement (TKR) is a successful remedy which relieves you from the serious pain which causes disability in movement. Usually people believe that the success of the surgery depends on the physician’s skill and the procedure that has been adopted. But the fact is that there is a recovery time of three to twelve months to get back to normal routine. To a large extent, the recovery depends on patients’ overall health in general and willingness in following the recommendations on diet, rest and physical therapy.

knee replacement surgery

What to expect during the Recovery Time?

  • The clarity on the step by step progress towards complete recovery helps the patient get inclined for the post-operative care. Some facts about the gradual recovery after TKR are:
  • If you are motivated and eager to walk without excuses, you will realize that majority of patients stand and begin basic movement in a day’s time. Yet it is to be done as per doctor’s advice.
  • The initial walk may be initiated much before the discharge from hospital. However, many physicians recommend walk with the support of crutches or walking frame for proper balancing and supporting the pressure that may otherwise come directly on the knee.
  • These crutches or frame can be gradually shifted to a cane for extra support depending on your body weight and health. Most people resume their normal activities in approximately six weeks’ time.
  • Yet, the pain and swelling typically settles down in three months’ time. In case of any inflammation, this tenure may get extended even up to a year. One can apply ice regularly as per doctor’s advice for speedy recovery.
  • Till the time you feel the pain and are on medication for pain, you have to refrain from excessive strain on the knee including driving.
  • If there are any blood accumulations in the bruised area around the operated knee, there is nothing to worry as it will vanish over time.
  • Physiotherapy is an amazing healer so take the best lessons while in hospital and make sure you give them utmost importance as much as you value your medication and doctor’s consultation.

Lastly, today’s knee replacement surgery lasts longer than twenty years with a 98% success even after ten years. Just take the caution and care for almost twelve weeks and you’ll be ready to take up the load of the body weight again over your knees.

Preparing For Surgery and Procedure of Knee Replacement

knee replacement

Knees play a very important role in a person’s mobility. And with aging, it is becoming increasingly overused with excessive wear and tear. The reason for posing such extreme challenges on the knees with aging is very strongly connected to body weight. Knees are typically known to bear one and a half times of your body weight and this accounts for huge pressure on knees with every step that you take.

Walking and other exercises are of great help in preventing the concerns and pains before it worsens to an irreparable extent. The noisy crackle at the knee joints is an indication that it needs some artificial lubrication and remedy ‘Total Knee Replacement’ (TKR).

According to the American Academy of Orthopedic Surgeons, the cases of TKR have risen up by three times in past two decades. But, when you feel the complaint, timely action makes a big impact.

knee replacement

Pre-Surgery Activities:

This involves a preoperative assessment and some testing to evaluate the suitability of the surgery for the particular case. There can be potential complications which get noticed during this act. The Pre-Admission Test (PAT) should be done one or two weeks before the surgery. PAT typically includes:

  • physical examination
  • detailed questionnaire
  • urine analysis and testing
  • complete blood count (to rule out chances of anemia)
  • coagulation testing (to determine whether your blood will clot normally)
  • baseline metabolic analysis of kidneys, liver, and electrolyte status
  • X-rays and MRI scan of the target knee

Depending on the age or health conditions, it is recommended to get an ECG (electrocardiogram) done to know that the heart is healthy for the treatment. Meeting with an anesthesiologist is also important to review family history. The pre-admission testing helps in bringing clarity about the patient’s history and increases the probability of successful treatment.

During this intermediate time, the doctor may even adjust your prescription including addition of new drugs like anticoagulants etc. Typically, your doctor will make you stop taking aspirin or other medications known as non-steroidal anti-inflammatory drugs (NSAIDs) one week prior to the procedure. This includes naproxen (Aleve) or ibuprofen (Motrin, Advil). Do clarify any doubts that you may have to avoid any last minute issues popping up.

The Exercises:

Exercises help in rehabilitation by strengthening the body muscles and enhancing the healing ability. This includes exercises for strengthening the upper body to be able to use the crutches after surgery as well as exercises to strengthen the muscles in the legs. Some of the common yet effective exercises include leg slides, heel slides, knee bends, lying kicks and ankle pumps.

Every medical treatment comes with its pros and cons. But the truth remains that there is no magic pill yet which can keep the pain away. But timely attention, weight management, exercise and lifestyle related changes, and a Knee Replacement Surgery on time as per doctor’s consultation can be a definite savior. So, get going with the right treatment for your knees on time before they begin to “crackle”.