Recover with Best Neck Pain and Spondylitis Treatment

Why is Neck Care so Important?

Neck as a body part is the interface between the head / brain / face / ENT with the shoulders and the rest of the body. The neck provides the mobility and the key movements that work in tandem with the rest of the body, through the numerous vertebrates that conjunct / connect the head to the torso. If there is extended pain in the neck, then it must be taken seriously and neck pain treatment should be carried out under the supervision of leading Doctors, Physiotherapists, Orthopedists or Chiropractor at Orthocure Healthcare. 

The Causes of Neck Pain and Neck Pain Treatment 

There are many factors that can cause to lead to neck pain, and that lead many people to go for neck pain treatment. To list out a few reasons for neck pain and the requirement for its neck pain treatment are:

  • Wear and tear of tissues and / or muscles in the neck area
  • Degeneration of disc that leads up from shoulder to upper part in the neck area
  • Sports or extreme activity injury like jerking, lifting, falling, slipping etc
  • Stiff neck due to bad sleeping or sitting posture
  • Inappropriate sleeping position or bad pillow rest
  • Pinched or compressed neck

What Leads to Spondylitis 

Spondylitis is the swelling up of or inflammation of the spinal bones, or the vertebrae / spinal column. If spondylitis is ignored, it can develop into a serious ailment or disorder, hence the need for immediate spondylitis treatment by a leading Physiotherapist or Chiropractor. Post the spondylitis treatment, the Doctors at Orthocure Healthcare ask the patients to follow best practices in maintaining its good health. They advise on every query that a patient may have even after the spondylitis treatment is over with. 

Some Basic Details about Spondylitis Treatment

There are many reasons for spondylitis to happen, such as it can be genetic in nature, expansion of spinal bones, the aging factor, inappropriate lifestyle, etc. Some symptoms or signs that indicate spondylitis are lower back pain, inability to flex the back like pain while bending or turning around, stiffness and so forth. The Physiotherapist and Chiropractor at Orthocure Healthcare take every step to in relieving the problem about spondylitis through its best spondylitis treatment. The pain is reduced once the patient goes through the structured sessions / sittings. 

The Best Specialty Chain of Clinics in Gurgaon to get Neck Pain Treatment and Spondylitis Treatment 

Orthocure Healthcare is concerned about taking the best safety and precautionary care against Coronavirus, COVID-19, for every visitor at any of its clinics’ premises. Every hour, the entire premise is sanitized. Body temperatures of the staff are checked. Gloves, face masks, adequate air ventilation etc are all taken care about. Thus, the Orthocure Healthcare chain of clinics provides the safest environment for neck pain treatment and Spondylitis treatment.   Orthocure Healthcare undertakes and cures the neck pain and spondylitis treatment in the natural way, such as adjustments done by physiotherapists or Chiropractor, in sessions.  Do not leave any pain unchecked and get the best neck pain treatment and spondylitis treatment as early as possible. Orthocure Healthcare uses the best medical equipment in its treatment, such as the MedX USA. 

Call or Click to Find Out about the Best Quality and Best Neck Pain Treatment and Spondylitis Treatment at Orthocure Healthcare

To address the problem of getting the best neck pain treatment and spondylitis treatment, you are only aq call or a click away. Alternatively, for an immediate consultation or any emergency related to neck pain treatment or spondylitis treatment, one may call at +91 – 9821451214.  A patient has access to choose any of the Orthocure Healthcare chain of clinics in Gurgoan, the 1st chain of specialty clinics for Orthopedic problems, which are only a call or click away. For more information, one may reach their website 

Why Ignoring Neck Pain Can be a Mistake?

What Causes Neck Pain?

Everyone, sometime or the other experiences neck pain due to different reasons at different times in life. Complaints about sore neck are common, but usually these are not of a serious matter or concern.

Neck pain, in any age group, can happen for multiple reasons, such as, sudden jerk, accident, in sports activities, neck inflammation, a fall, fainting, a pinched nerve in the neck, while traveling, bad sleeping position, inappropriate pillow / mattress, bad sitting position at table or study / work desk, laptop hunching / leaning, lack of exercise, poor posture (especially while watching TV), strained or weakened neck muscles, the way one carries heavy weight, herniated disc related to the neck area, problem in musculoskeletal system, spine problem can lead to stiff neck, infection, swelling and so forth. Orthocure helps in neck pain treatment in gurgaon.

Why is Neck Important as a Body Part?

Neck is delicate and yet a hardworking body part. Neck is the starting point of the whole body below the head, which is the starting point of the spinal column and cord. Neck provides the movement and mobility of the head especially that it works in tandem with the rest of the body. On average, the human head weighs around 5 or 5.5 kg. In a sense, neck is the important and main link or connecting point between the head and the rest of the human body. Neck aids in moving the head up-down-left-right etc. Neck is where the food, breath, blood to head etc pass through.

A neck pain can sometimes lead to other problems such as a headache, stiffness etc, therefore a neck pain shouldn’t be ignored and Neck pain treatment should be done.

How to Take Care of the Neck in General?

Out of the 24 hours, about 7 to 8 hours are spent sleeping. First of all, the neck should be positioned well on the pillow while sleeping. The right pillow and bed is important. A bad sleeping position can also cause neck pain. The right sleeping position helps in the wellbeing and overall good functionality of the neck.

Early stage identification of neck pain and its cure is most apt. The moment and time it is prolonged and unattended to, it can deepen / severe the neck pain and may create complexity in increase in neck pain in future. Get recover from neck pain with our neck pain treatment

What are the Remedies and Treatment for a Neck Pain?

Some Dos and Donts about Neck Care

  • Perform specific neck exercises under guidance of a Therapist
  • Take proper rest
  • Sleep well in the right posture for around 8 hours
  • Have the right pillow and mattress
  • Have periodic neck massages by Specialist
  • Apply special oils, ointments, sprays, creams etc recommended by Therapists
  • Do not take a neck pain lightly as it could be related to other ailment as well

However, in case of serious and chronic neck pains, for cervical relief, the patient should consult a Specialist / Doctor and get a consultation and check up done, followed by treatment. Post the neck pain cure and treatment, the patient should do the advised neck exercises under supervision.

Where to get Neck Pain Treatment done?

The search for neck pain relief and treatment stops here. A patient can get a world class of neck related ailments treatment with qualified Specialists / Therapists at any one of the Orthocure Clinics in Gurgaon. Orthocure Clinics have the latest and advanced diagnosis systems and instruments. For a FREE basic consultation, and for directions to any of Orthocure’s conveniently located Clinics in Gurgaon, please CLICK HEREFor any urgency or an immediate appointment, please call at 9821451214.

Impact of Changing Lifestyle on Back, Spine, Neck etc

Why is Back, Neck, Spine etc Care Important?

The awareness about back, neck, spine etc and the muscle/ bone care is more important than one can imagine. It may be the most ignored body part for many. It cannot be ignored, taken for granted or taken lightly.  The back is an important link to your whole body system, nerves, muscles, in supporting the patient’s weight balance, keeping upright posture etc coordinating and interfacing between both the upper and lower halves of the body.

Chiropractic Treatment for Back, Spine, Neck Pain With Chiropractor in Gurgaon

In the earlier times, back, neck, spine pain and related ailments were not as common as now as they are now. Today, even some children complain about back pains, backaches etc, which may be the result of study pressure, less of sports activities, longs hours of sitting on the study-table or TV coach, unsuitable eating habits, obesity / overweight etc.

Chiropractic therapy treatment comes more prominently into play when a person is lost or confused in his/her concern for back, neck, spine etc pain. Being negligent can lead to severity of problem in future. A Doctor, surgeon or Chiropractor in Gurgaon would give advice on how to maintain a healthy back, spine, neck.

Doctors, surgeons and Chiropractors not only do back pain treatment and also neck pain treatment but also ailments related to back, spine, neck etc but also repeatedly keep patients and everyone informed about the good health maintenance, habits and best practices. When one is physically fit, the mind works much better as well.

Basic Dos and Don’ts to Keep a Healthy Back, Neck, Spine and the Posture

Some of the Dos are:

  • Your seat and sitting position is vital. An appropriate/ ergonomic chair is important e.g. in office, study, living room etc
  • An appropriate pillow and bed mattress helps in keeping a fit back, and keeps overall body posture good
  • Performing certain Yoga exercises specific to the different part of the bodies, under advice is highly beneficial. Note that a specific set of Yoga exercises or postures can be centered and for certain part of the body
  • Ensure the right table-position that makes you less stressed. Ergonomic chairs, tables, lighting etc play a role
  • Try to exercise, walk, jog, play a sport or activity of liking, for at least half an hour daily, if not an hour
  • Walk with a straight posture. Do a slight warm-up before exercise
  • Maintain a balanced diet, Keep a tab on weight
  • Drink water and stay hydrated. Carry a water bottle when possible
  • Climb up / down a few lower level stairs rather than using elevators and lifts
  • Sleep well in the appropriate sleeping position suitable for the back and overall body
  • Wear comfortable footwear especially for long walks, jogging, sports, shopping, travel etc.
  • Gentle massages from time-to-time relaxes the back and keeps the nerves, muscles etc working optimally in tandem

Some of the Donts are:

  • Do not sit on a chair that is uncomfortable especially for long duration of time, like in office, or a job that is too desk-bound. Go to drink water intermittently
  • Avoid sitting at a stretch for long hours. Take breaks, walk a bit, take a quick walk and come back to your desk
  • Do not drink cold or chilled water as a habit. Avoid drinking too much of chilled beverages, this affects the bones in the long run
  • Avoid smoking, excessive or habitual / consistent drinking etc
  • Avoid walking or jogging on very hard surfaces like street roads, hard pavements etc which takes a toll on the knee, muscles etc. Try going to a park, playground or the soft side of the road
  • Avoid wearing hard soled shoes especially for walks, jogging, sports etc

Some Signs of a Healthy Back, Neck, Spine etc are:


  • A person is able to get up from his/her chair, bed etc relatively easily
  • A person rarely ever gets neck, back, etc stiffness
  • A person is able to bend forward and reach quite close to his/her knees
  • A person is never stressed especially in quick movement, the back, neck muscles are reflective
  • A person feels no neck, shoulder and back strain in any activity

For more tips on a managing back, spine, neck etc pain, or for more information and a FREE basic consultation, please CLICK HERE. For directions to any of our conveniently located Clinics in Gurgaon, please CLICK HEREFor any urgency or an appointment, please call at 9821451214.


In the wake of the global pandemic, Corona Virus AKA COVID-19 Prime Minister Modi has requested everyone to do social distancing. Many of the companies already asked their employees before his speech on 19th March 2020 to work from home.

After his speech, many more companies joined in the ‘work from home strategy’ to prevent this communicable disease.

There’s a lot of benefits that come with working from home for employees and the companies too. While companies save their money for electricity, snacks & other facilities, you get to choose your hours, you do not have to sit in traffic each day, and don’t need to think about what outfit has to wore that day to the office.

However, with these advantages come some drawbacks.

One such drawback that you may experience as the result of working from home is poor posture. Poor posture can lead to some long-term health complications, and yet most of us don’t even realize when we have poor posture

If left untreated, the pain you carry with you can develop into chronic ailments that are difficult to treat, and even harder to live with.

If you want to improve your posture and avoid these health problems, here’s what you need to do


1. Avoid the bed 

Of course, everyone enjoys working on a laptop in the comfort of the bed but after a while, their neck and back start paining. After, a little bit of adjustment you again go back to work. But this cycle keeps repeating and at the end of the day it feels very tiring and neck and back muscles start paining a lot. Now, even if you want to use the chair and table, your neck and back muscles give up as they become weak.

So, the best thing to do is to avoid working from bed.

2. Makeshift Ergonomic Workspace

If you have a desktop at home with a docking station, well & good! however, most of us nowadays at home use a laptop. The laptop is a very good choice if you want to use it for a short period but using it for a longer period can result in chronic neck &back pain, carpal tunnel syndrome, etc.

Now when you are working from home due to Corona Virus for longer periods, the best thing to do is to get an ergonomic keyboard and mouse with wrist support. A commercial riser is very important so that your eyes level with the top of the screen and neck pain can be avoided. The arms should be angled slightly downwards when you are typing, the best solution is to buy a keyboard tray so that the keyboard is kept under the tabletop or an adjustable chair. Whatever you want to use frequently like your cell phone, notebook, headphones, etc should be kept well within the limits of your arm length.

An adjustable chair is very important so that you don’t have any knee pain at the end of the day as your feet touch the floor and eyes level with the top of the screen. The armrest should be such that you can type while your arms are slightly downwards. Also, please use back support on the chair if you already have a weak back. People with knee problems can use a footrest.
The best way to check if your makeshift workspace is perfect, extend one arm horizontally and you will notice you touch your center of the laptop screen while its place on the riser. While sitting thighs will be horizontal and knees are at right angles when seated.

3. Take care of your eyes

An average person blinks 18 times in a minute which releases a teardrop and lubricates the eyes. But while looking at a screen for a long period you do less than 9 times resulting in dry irritated eyes & eye fatigue.

The simplest solution that is prescribed in ophthalmology is ‘20-20-20’. After every 20 minutes, look at something 20 feet away and blink 20 times. And, please take a break after a marathon session with your laptop, after all, you are in your home.


4. Take a Break

Give Yourself Movement Breaks. One of the crucial reasons why desk work is tied to back pain and chronic disease is because it limits the amount of movement required for better health

To reduce the health risks of sedentary work, it’s important to make time for scheduled breaks and perform good posture exercises throughout the day. Stretching overhead and opening up your chest and back can counteract slouching. A brisk walk around the room can help boost circulation and energy.


5.Practice Neutral Posture

Despite an efficient workspace, you still risk of pain in the back and neck if you do not take care of your posture. Neutral posture means that the key joints especially the spine of a person’s body are correctly aligned and supported by the right amount of muscle tension.

6. Enjoy Exercise

It takes a little effort to go to your office and come back. This is the effect that gives you a little exercise that your body needs. But with Corona Virus lockdown and you just sitting and working from home even that exercise is cut down from your lifestyle which can lead to chronic musculoskeletal ailments.

A little exercise is always good. The following exercises should be done at least every 6 hours to avoid pain in the body and feeling refreshed


  • Stretches: You should stretch your neck bending it forwards and backward 3 times slowly. For back raise your hands then go back as much as you can and then touch your knee. After that do cobra pose for your lower back.
  • Turning: Keep your knee width shoulder apart and turn your neck sideways for 3 times.
    Rotate your right ankle so that your left ankle is forward-facing and your right ankle is facing right. Raise your hands at the level of your shoulder with palms facing the floor. Turn your head towards your left hand and tour right toe. Similarly, touch your left toe.
  • Strengthening: Strengthening Exercises are needed to help your core muscles develop the capacity to withstand excess pressure if needed. Many people think that stretches are enough but if not clubbed with strengthening exercises, people may develop back & neck ache. There are just five basic strengthening exercises  that can get you through challenging times which are wall push-ups, pull-ups (using Therabands are recommended), lifting something heavy every day and squats.

7. Prevention is always better than cure.

Yes, defeating Corona Virus and sedentary lifestyle diseases have the same strategy, ‘Prevention is better than cure. Overuse of the muscles through repeated movements can put stress on your body, causing a Repetitive Strain Injury (RSI).  Unfortunately, work from home job requires that we perform repetitive motions to fulfill our duties like constant typing, clicking on the mouse, etc. For this reason, RSIs are the most common type of injury found in the ‘work from home offices’.

According to studies, any symptoms of musculoskeletal disorder shows only after your body has adjusted itself till 90% of its adaptive capability meaning that if you have back pain, then initially your body will help the back with the supporting muscles and you will not know pain until the core muscles become 90% weak to feel pain.

Detection becomes very important to prevent any kind of irreversible chronic disorder. Based on the intensity of pain you will be able to detect the injury:

  • Early: At this stage, the body aches but after work aches and fatigue disappears. These injuries can be easily healed if given proper attention. At Orthocure have we have MedX therapy & Doctor of Chiropractic who can help by strengthening the core muscles and doing structural correction respectively.
  • Intermediate: At this stage, the pain area aches even after work and we can deal this using medicines, advanced physiotherapy and chiropractic adjustments for pain relief and strengthening of supporting muscles.
  • Advanced: The pain area will ache and feel weak, even at rest or when you are asleep. Even light duties like standing for 10 minutes will be difficult. Yes, it is still possible to recover but for the body to come to this stage takes around 3- 6 months and the same amount of time is required to healing the body, strengthening and structurally correct it.

The best thing is to acknowledge warning signs as early as possible and do something

about it!


If you feel that you have any concerns please feel free to call us and make an appointment.

Is Your Lifestyle Hurting You?

Parents are always telling their children to sit up straight, and not to slouch.  Good posture evokes a sense of confidence, youth, and beauty.  But did you know that studies show poor posture to be related to an increased incidence of disease and death?  It’s true!


Dr. Henry Winsor was the first to publish this kind of study.  He autopsied 50 cadavers and found 139 diseased organs.  Each of these organs was traced back via its nerve supply to a spinal curve distortion, most of these being minor spinal misalignments (also known as subluxations). 


More recently, Dr. Kado published a study in the Journal of Geriatrics that correlated accentuated mid-back curves with an increased death rate and increased incidence of heart disease.  


Posture is now the number one predictor of early onset of Alzheimer’s disease.  90% of the information to the brain every day comes from our posture.  In other words, the sense of where our body is in space called proprioception.  If this information is poor, caused by bad posture, our brain cells start dying at a rate of two square centimeters per year. 


These studies support long-standing chiropractic principles.  Our health is directly related to proper alignment and motion of the spine.  There are three parts of our spine, the neck (cervical), mid-back (thoracic), and low back (lumbar). The neck and low back have a reverse c-shape called a lordosis, while the mid-back has a c-shaped curve called a kyphosis.  These normal spinal curves must be maintained within normal ranges.  Poor posture is one of the things that alter the proper shape of our spine, leading to more strain and pressure on our spinal joints.  The result is irritation and pressure on spinal nerves as they exit the vertebral column, which creates a reduction in nerve flow and blood supply to the various organs where that nerve goes.  This leads to eventual dysfunction and disease.  Not only at the spinal level in the form of spinal decay leading to arthritis, but also at the vital organ level.  Any diseases may be linked to spinal subluxations.  For example, the most common postural faults occur at the upper back and base of the neck.  These areas connect neurologically with the heart and lungs.  Subluxations in these areas can lead to premature cardiopulmonary disease and death.


Poor posture has become an epidemic.  We are constantly sitting in front of our laptops and computers.  Sitting is thought to be the new “smoking”.  And “text neck”, caused by constantly looking down at our cell phones is leading to degenerative changes in our neck in young teens and adults today. 


Chiropractors are specially trained to correct postural distortions and remove nervous system interference before it leads to disease.  They perform computerized and other posture analysis along with x-rays and a thorough spinal examination to evaluate one’s posture.  They then perform specialized treatment, known as spinal adjustments, along with recommending exercises and orthopedic devices that begin to restore one’s natural posture.  As this happens, the amount of stress hormone in the body decreases, muscle tone improves and neurological improvements are noted.  As this happens, our overall health and vitality improve.


Preventative medicine is the best medicine.  Everyone should visit a chiropractor regularly for spinal “tune-ups”.  Maintenance prolongs life.    We do it for a car so why not for ourselves?  And remember, sit up straight, it could save your life!


Dr. Vikas Puri 

B.Sc., D.C, Toronto, Canada

President and Co-Founder of Intelligent Health Group.

Orthocure Clinic Welcomes Finest Chiropractor in Gurgaon & India

At Orthocure Clinics, we are proud to offer Chiropractic Care.Chiropractors are exclusive to Orthocure Clinics in Gurgaon. We are only one of less than a dozen chiropractic clinics across India, and the only one with multidisciplinary health team consisting of orthopaedic specialists, advanced physiotherapists and Chiropractors working in synergy as a team to ensure you get the best results possible.  Our Chiropractors are foreign doctors from Europe and North America.  They bring a vast array of unique and innovative methods with them that ensure successful outcomes.   To ensure excellence in execution and clinical outcomes, Orthocure is partnered with Intelligent Health Group, a Canadian based Chiropractic and multi-disciplinary group to ensure our protocols are cutting edge and yield success

What is a chiropractor?

A Doctor of Chiropractic is neuromusculoskeletal specialist with specialization in spinal disorders who treats the patient using advanced chiropractic adjustments either manually or with a chiropractic adjuster.

Chiropractic Health Care is a practice that dates to 125 years.  It was discovered after a deaf man began to hear after treatment to his neck!

Chiropractors go through a great deal of education and training to get their Doctor of Chiropractor degree.  This education involves a 4-years program including residency after a 3-4-years university program.

How can a chiropractor help you?

Physical, chemical and emotional stresses build up in the human body and manifest in the spine as an area of extreme tension and stress, this is called vertebral subluxation complex (VSC).  This is where joints in our spine lose their normal movement and alignment, creating abnormal pressure on the nerve that exits that level and initiates stress hormone, cortisol, to be released into our body. The weight equivalent to that of a small coin on a nerve can reduce the nerves flow by 60%!  If the joint has locked out of proper alignment, nerve flow from the brain, down the spine, out to the organs and body will be reduced, and our health decreases.  High cortisol levels, shut down our immune system, gastrointestinal system, and reproductive systems first, followed by other body systems causing sickness, pain and other symptoms.   If the brain communicates better with the rest of the body and gives it proper instruction as it is designed to, your body works better!  It is the secret to improving every aspect of your health and well-being.

There is a tremendous amount of research proving chiropractic improves every aspect of your health, by increasing the nervous system function.

How does a chiropractor treat a patient?

Chiropractors are specially trained to diagnose and treat all nerve, muscle, tissue, and joint problems arising from the spine.  This is done through a highly specific, safe and effective treatment called the “chiropractic adjustment”.   The adjustment is a gentle yet specific movement into a spinal joint that has lost its normal motion. Treatments can be done through mechanical instruments or by hand.  The chiropractic treatment is unlike any other and can only be done with extensive training.  Unfortunately, patients will not know that they have subluxations as they are often painless.  Only when the body can no longer cope, symptoms begin to get noticed.

Chiropractic is useful for pain relief and wellness care.  It is both curative and preventive.  As dental checkups and cleaning are necessary for the prevention of tooth decay, regular, periodic adjustments prevent spinal decay.  Everyone with a spine needs chiropractic.

What are the conditions treated by a chiropractor?

Chiropractors are known best for treating

  • Neck pain
  • Low back pain
  • Ankle Injury
  • Sciatica
  • Spinal disorders
  • Orthopaedic problems
  • Radiating pain…etc.

However, the benefits of care have a global effect, improving your overall health by enhancing your nervous system function.

Why choose Orthocure Clinic for getting treated by a Chiropractor in Gurgaon & India?

As of this moment we are the only facility to provide genuine chiropractor in Gurgaon.

Orthocure is the only multidisciplinary clinic of its kind in India, where Orthopedic specialists and advanced physiotherapists work alongside Doctor of Chiropractic.

For an appointment with the chiropractor please fill this form




Winters are around the corner, bringing relief from the scorching hot summers and leading towards this year’s festive season. The festive season starts with Dusshera & Diwali and continues till Christmas & New Year’s Eve. Most people have various events and activities to plan during this time which requires a lot of recreational work like cleaning the house, office, new decoration, etc. All these activities require a lot of physical work like lifting heavy bags, moving furniture, continuously moving upstairs and downstairs, etc. All these strenuous activities most of the times result in physical stress and end up in chronic aches and pains. These activities also make people prone to muscle injuries, joint pains, and physical wear and tear. Most people ignore the initial symptoms which result in chronic pain and injuries sometimes resulting in minor or major surgeries.

Orthocure Clinics provides a range of services in physiotherapy which not only answers to most of these problems but also advice on how to avoid such physical stress in day to day basis.  Our Physical Therapist Dr. Meenal Sharma talks about how cold weather impacts your joints and muscle pain and how to address it on a day to day basis. A snapshot of the interview with Dr. Meenal Sharma is provided below:


Is it common to feel aches and pains?

Dr. Meenal Sharma- First of all, to address aches and pain we need to focus more on the causes of such pains. One of the major causes of such pains is the wrong posture for carrying out day to day activity. Most of the people in winters are packed with a lot of woolen clothes and they tend to clench themselves to preserve heat. However it is important to preserve the heat but

on the other hand, most people don’t understand that with a lot of clothes, people also need to correct their posture for day to day activity. In general, we observe people in winter hunched, shoulder raised, forward head, chin jotting, which results in the tightening of muscles, leading to cramps and pain. With the cold weather kicking in people also get a bit lazy and forget to undertake their regular exercises, leading to increased inactiveness. Aches and Pains only hit people who are more sedentary and don’t carry a good posture.




How does this occur?

Dr. Meenal Sharma- In winters, our joints have less elasticity and the blood supply to our muscles is also less than regular because of the cold environment overall. Besides, inactiveness adds on to muscular weakness and poor posture. To address this we have to keep our body warm and bring a regular movement of joints so that blood supply can be improved. Also, we need to regularly stretch our body and do exercises- both flexibility and strength training.

 Can winters results in weakness of muscles?

Dr. Meenal Sharma – Definitely YES!! But not because of its cold weather, although it is due to increased inactiveness resulting in muscle weakening. The more the movement of the muscle/joints the less will be the problems!! So the idea is to KEEP MOVING!


What type of exercises are helpful?

Dr. Meenal Sharma – Staying active in general is helpful. The problem is when it aches we tend to avoid exercises and move as little as possible. But you can avoid it by exercising. You can do any form of exercise which can be as simple as


  • Going for a regular WALK,
  • Taking staircases most of the times,
  • Doing some YOGA especially at night which can ease aches and pains and help you sleep better and in general, It is gentle and relaxing.
  • Be sure to STRETCH. Stretches are good to keep you warmed up. Now its time to recall the winter posture which I talked about previously! We have to just do the opposite of that in our stretch regime. A SIMPLE TECHNIQUE- Pulling your body up, lengthening your back, pulling belly muscles in, squeezing your shoulder blades a little bit together to try and maintain better posture. Be in each position for some time and it results in stretching as well!
  • STRENGTH training has to be done 3 times a week to keep your muscles strong. In the winters when the world is hibernating our bodies still have to be ACTIVE. The stronger your body is the healthier it will be and more likely you will overcome winter aches and pains.
  • General mobility Exercises like pumping of ankle and foot, squeezing of hands and making a fist and opening It for better circulation.
  • DRINK more of lukewarm water.
  • Do HOT FOMENTATION twice a day or even can have a bath with Epsom salt hot water to rush that blood flow and soothe your muscles and joints.
  • In case of any swelling still, COLD PACKS are applicable.
  • EAT LIGHT but some days can be cheat days too! You can have chocolates, cakes, watch Netflix, sit back and enjoy winters too!!
  • If you want to stick to an exercise program that boosts strength, increases flexibility and gives you a cardio workout, you can’t beat SWIMMING. It’s easy on your joints and limbs and gives you a full-body workout and stretches out your body relieving aches and pains.


Do I need to see a Doctor?

Dr. Meenal Sharma – Do try exercising for at least 15-20 days and be active. If these home remedies aren’t helping and the pain persists, then don’t confuse it with normal winter aches and pain and SPEAK TO YOUR DOCTOR.



Dr. Meenal Sharma

Physiotherapy Head and Senior Spine Therapist


Why Good Posture Is Important In Pregnancy?

A good posture can be one of the very important contributions to a healthy pregnancy. Good posture is essential for good health. Proper posture and position can decrease low back and neck pain and fatigue. The wrong posture may not only lead to aches and pain but can lead to injury and harm to the baby.

Poor posture is very common during pregnancy as the baby grows abdominal muscles get stretched and leads to anterior pelvic tilt. Poor posture during pregnancy may cause pain even after the delivery. It is essential to maintain good posture throughout the pregnancy to ease body tension. A good posture will also aid the baby to establish into the proper birthing position.

Standing posture

  • Maintain the pelvic tilt, so that your lower back does not sway forward.
  • Chin tucked in. Ears should be in a straight line with your shoulders.
  • Avoid standing in one position for long durations.
  • Wear comfortable shoes, avoid high heels.
  • When doing any task where you are standing for a long time, such as ironing or doing dishes, put one foot up on a step stool or sit on a high stool. This will decrease the sagging of the spine.

Sitting posture

  • Always sit straight and your shoulders, back, and buttocks should touch the back of your chair.
  • Maintain the pelvic tilt and avoid slouching.
  • Sit into a chair so that the length of your thighs is supported by the chair.
  • The knee is in level with your hips.
  • Do not cross your legs that lead to a decrease in circulation.

Lying Posture

  • Best sleeping posture during pregnancy is sleeping on the side.
  • Place the pillow under your abdomen to get relief from back pain.
  • Pillow under abdomen will help to support the weight of the uterus.
  • Place a cushion or a pillow behind your back for support.
  • In case of heartburn during night propping your upper body with a pillow.