Dr Priyanka sharma -Physical Therapist

16/08/2026

Tennis elbow

treat tennis elbow at home,
rest your arm and avoid painful movements. Apply ice for 15 minutes three to four times daily, take over-the-counter pain relievers like ibuprofen, wear a counterforce elbow brace, and do gentle forearm stretches and strengthening exercises once sharp pain subsides

16/08/2026

Back pain home remedies

Ergonomic & Postural Rules
Maintain the natural lumbar lordosis while sitting using an active lumbar support or roll.
Set workstation monitors at eye level to prevent thoracic kyphosis and compensational low back stress.
Utilize the hip-hinge movement pattern during lifting—bending at the hips and knees rather than flexing the lumbar spine.

🚩 : Seek immediate medical evaluation if back pain is accompanied by bowel/bladder dysfunction, progressive neurological deficits (numbness or leg weakness), unexplained weight loss, or severe night pain.

16/08/2026

16/08/2026

Managing non-specific low back pain effectively relies on structured mechanical decompression, core stabilization, and lifestyle adjustments.

Immediate Relief Strategies
Positioning: Lie flat on your back on a firm surface with knees bent at a 90-degree angle resting on a chair or stack of pillows (psoas position) to reduce lumbar intra-discal pressure.
Thermal Therapy: Apply ice packs for 15–20 minutes every 2 hours during acute flare-ups (first 48 hours) to minimize localized inflammation. Switch to superficial heat afterward to relax hypertonic paraspinal muscles.
Movement: Avoid prolonged bed rest exceeding 24–48 hours; gentle walking aids muscle tissue perfusion and prevents joint stiffness.

Ergonomic & Postural Rules
Maintain the natural lumbar lordosis while sitting using an active lumbar support or roll.
Set workstation monitors at eye level to prevent thoracic kyphosis and compensational low back stress.
Utilize the hip-hinge movement pattern during lifting—bending at the hips and knees rather than flexing the lumbar spine.

25/07/2026

Celebrating my 7th year on Facebook. Thank you for your continuing support. I could never have made it without you. 🙏🤗🎉