Prevent and Get Best Lower Back Pain Treatment

Never Ignore a Lower Back Pain

Many take their lower back pain problem lightly and think that the pain may go away or disappear by itself over a period of time. However, sometimes even minor lower back pain can result in a more serious ailment at a later stage, if not attended to in time. 

Lower back pain can happen for any reason, like weight lifting, improper posture, and inappropriate sleeping position, sports injury, due to any extreme activity like bungee jumping, vigorous touring or mountaineering, ageing, spending too much time motionless on sofa / couch or bed watching TV etc. Lower back pain can happen due compression of nerves, muscle or tissue wear and tear, muscle sprain, inappropriate sitting position especially in long work hours etc. 

How to Deal with Lower Back Pain

The most obvious, natural and apparent way is to consult an experienced and seasoned Doctor, Physiotherapist, Orthopedist or Chiropractor, like at Orthocure healthcare. They have hands on experience and expertise in resolving the lower back pain problem at the earliest and in the most natural way. 

The Doctors, Physiotherapists, Orthopedists and Chiropractor at Orthocure healthcare provide the best treatment for lower back pain. They provide all the guidance, even post the treatment and 100% recovery of the patient, such as how to maintain the right posture, using the right crepe bandage, the right ointments, the best exercises, good habits and so forth.  Orthocure healthcare medical staff endeavors to have natural treatment and cure with virtually no use of medicines, as far as possible and avoidable, as these can have some side-effects in the future. 

The Best Back Pain Treatment

The specialty chain of clinics of Orthocure healthcare provide dedicated, focused and best back pain treatment. The methodologies, best practices and adjustment techniques used in the back pain treatment are the best in the industry, as per their norms and standards. The Doctors are specialists. The best back pain treatment depends on the type and area of lower back pain. There can be many causes for lower back pain occurring. 

The Doctors, Physiotherapists, Orthopedists, Chiropractor at Orthocure healthcare, in the process of treatment and after the pain is relieved, focus on strengthening the lower back pain area, which enables flexibility and makes movement back to normal in a more natural way. They tell about the best practices in maintaining a healthy lower back post the lower back pain treatment, such as weight watch, right food / diet, certain easy exercises, having a better posture, the appropriate sleeping position and so forth. Sometimes, even a small tip like using a suitable pillow and its stiffness can help relieve and maintain a proper lower back healthiness. All these aspects are discussed at length between the Doctor and patient.

Advantages of Back Pain Treatment at Orthocure Healthcare

To mention some of the advantages of having a back pain treatment done at Orthocure healthcare, are:

  • Safest clinic premises that prevent against Coronavirus pandemic, COVID-19
  • Most conveniently located clinics to choose from, spread across Gurgaon
  • Top of the line medical equipment used – MedX USA
  • Top of the line Doctors, Physiotherapists, Orthopedists and Chiropractor 
  • International experience and exposure of the Doctors and the Management

Orthocure Healthcare and the Best MedX USA Equipment 

Orthocure healthcare believes in the best sources that includes for the best medical equipment that it uses for the ultimate benefit of the patients; these are the MedX USA world class medical equipments. These are designed in such as way that it benefits both the patient and the medical staff in its functionality and ease of use. Many of the MedX high-quality / precision devices and equipment are passed under the prime US governing body FDA (a US Government agency, established in 1906).

Contacting any of the Orthocure Healthcare Chain of Clinics is Just or a Call or Click Away

One may call Orthocure healthcare directly at +91 – 9821451214 to seek an appointment or to seek general information, or one may fill a simple form for a call back at the “Online” button on website.

Comprehensive Sciatica, Lower Back Pain & Slipped Disc Treatment

Clear your Confusion about Sciatica 

Sciatica is a particular type of pain that can occur to any person, but particularly for those ageing, in post pregnancy period, Sports or activities related and so forth. The pain mainly occurs due to irritation or compression of nerves in these areas. The pain is felt in the back, hips to legs. Many complain of such pain on one side of the lower body downwards of lower back. Generally, the starting point of sciatica pain is lower back. Sciatica pain is cured using physiotherapy treatment where back pain treatments, slipped disc treatment etc are also covered. Many patients go for back pain treatment or slipped disc treatment. 

The History of Sciatica, Back Pain Treatment and Slipped Disc Treatment

In the ancient times, it is found that sciatica, back pain treatment or slipped disc treatment was treated in a specialized way as a focused sphere of influence by the Physicians then, e.g., Roman and Greek Physicians. In the ancient Indian medical system / health care – Ayurveda, Siddha and Unani, natural cures were conducted. Even in the modern times, certain Yoga exercises are instructed and recommended by Physiotherapists post the Sciatica, back pain treatment or slipped disc treatment to maintain a healthy wellbeing and lifestyle. 

How to go about Sciatica, Back Pain Treatment and Slipped Disc Treatment 

Sciatic treatment relates to recovery from all pains and ailments related to the lower back pain, also nerves in the back, spine, hips and legs area. The cause could be blockage or compression of nerves, bone spur etc. The most recommended treatment for Sciatica is physiotherapy, which is also preferred for back pain treatment and slipped disc treatment. Similarly, back pain treatment and slipped disc treatment can also be related to nerves, depending on the complaint of the patient, which is determined only after examination by Doctor, Physiotherapist or Chiropractor. 

The Age and Risk Factor in Sciatica 

Those under the age of 20 years have negligible complaints or are almost not at all prone to sciatica pain.  However, more and more natives in the ageing population complain about having sciatica pain. There are many factors responsible for this, especially the fast changing lifestyles, dependency on automation or luxury / comfort, lessened physical activity etc. As a person grows older into 50s, 60s, 70s, due to age-related changes- the body experiences degeneration. These older age patients end up having Sciatica, or back pain treatment or slipped disc treatment. 

Sciatica Treatment, Back Pain Treatment and Slipped Disk Treatment Post Pregnancy

Sciatica happens due to squeezing, compression or blockage in the spinal nerve root in the back / spine that goes down to the legs, hip area. After a child delivery, the physical condition becomes disturbed or is weakened. The back / spine, hip, legs etc take a toll on the body post pregnancy. Therefore, after the baby is born, it has a residual effect, therefore the body needs proper care, and guidance by a Physiotherapist can quickly heal pains related to back pain, hips, legs etc. Some patients need to go for back pain treatment and slipped disk treatment.

Physiotherapists also provide best practices on right postures especially in sitting, feeding baby, mild daily exercises, etc. The first 2 or 3 weeks are predominantly crucial post pregnancy in brining physical condition to normalcy. These are generally included in the back pain treatment and slipped disk treatment, as well.

To Find a One-Stop Solution for Sciatica Treatment, Back Pain Treatment and Slipped Disk Treatment

The Orthocure chain of Clinics in Gurgaon provide a one-stop solution for sciatica treatment, back pain treatment and slipped disk treatment. The Doctors and Physiotherapist at Orthocure have medical leadership, are most highly qualified and some with international experience in the healthcare industry. Some are top and famous Doctors and Physiotherapists. For more information and a FREE consultation, please call at +91 – 9821451214.

An Easy to Do Foot Care – Wear Foot Insoles

Importance of Foot Insoles for Feet

The whole of the human body’s weight descends on the bottom area of the feet (soles) or specifically the plantar fasciitis. This is the fiber tissue on the bottom of the foot that connects the heels area to the last foot point – the toes. Foot insoles in the footwear help protect, balance body and prevent from any injuries, jerks, lower back pains etc which may avoid any person going to an artificial limb center for treatment. 

A brief about Foot Insoles

Foot insoles are recommended especially for those who have lower back pains, knee problem, stiff legs etc. Foot insoles provide an extra layer of comfort as these absorb jerks, especially on the lower back pain area, knee…but the whole body as well. 

Leading footwear companies carryout continuous research and development on foot insoles and footwear, and bring new and technologically advanced products to the market; to name a few dominant footwear companies – Bata, Liberty, METRO, Relaxo, Lakhani, Red Chef, Sparx, Action, ASICS, Le Coq Sportif, Mizuno, VANS, Converse, Onitsuka Tiger, Clarks, Adidas, Reebok, Nike, Puma, New Balance, Speedo (footwear), Martino, FootJoy Golf etc.

Wearing the right footwear plays an important role. Even if the footwear is hard, tight or uncomfortable, making use of foot insoles solves that problem; otherwise it can lead to ailments like lower back pain, harming/ spoiling of knee caps etc, and may lead a person going for treatment to an artificial limb center. 

Who should Wear Foot Insoles?

Any person can wear foot insoles for better care of the feet and the whole body, especially to avoid lower back pain. As above, the entire body’s weight and pressure falls on the feet. When we walk, jog, travel, or even sit on a chair, wearing foot insoles helps in comforting the foot, especially from jerks as at times a person tends to get up from chair suddenly, whether in office, getting on/off a car/ 2-wheeler or moving around in market etc. 

Foot insoles are a must especially for hard-soled footwear like formal shoes. It is like vehicle tyres with thin rubber tread and thick rubber tread. Tyres with thicker treads tend to be less jerky, less noisy, better for car parts/body components, and generally good for the whole vehicle. Similarly, good comfortable foot insoles make a comforting and less jerky impact on the whole body.  A person having lower back pain, knee problem etc should ideally wear good quality foot insoles. Those who are compelled to visit artificial limb center for treatment are often advised by Doctors to use ideal foot insoles. 

What makes Foot Insoles good?

Best brands and foot care companies manufacture foot insoles with best of material and design. They take into regard multiple aspects, such as size, age, usage such as for walks, trekking, sports etc. They make foot insoles for specific purposes. Orthocure chain of Clinics in Gurgaon stocks these best quality foot insoles. 

Advantages and Benefits of Foot Insoles

Some of the advantages and benefits of foot insoles are:

  • Less jerks on the whole body
  • Less toll on the foot, legs, knee, ligaments etc, thereby also avoiding lower back pain
  • Excellent for those with foot problems, such as flat-footedness 
  • Recommended for certain tedious Sports activities and exercises 
  • Make jogging or walking in park, market etc an enjoyable experience
  • Balances the shoes, especially formal or hard-soled shoes
  • It reduces pains or discomforts, especially for lower back pain
  • Hygienic – Foot insoles can be removed and washed for re-use
  • Avoidance of going to artificial limb center

Some Tips for Perfect Foot

Whenever a person buys new or next footwear, s/he should try to give importance to the comfort factor of the footwear. Even if the shoes are hard-soled, provision to place foot insoles should be there. Buying the right footwear size makes a difference too. Lower back pain is reduced by using foot insoles. 

Foot massages from time-to-time relax the muscles, nerves of the feet. The Doctors and Physiotherapists at Orthocure take every precaution and measure to ensure that the foot working system remains fine. Some of the foot related treatments are also undertaken by the experienced French Chiropractor in Orthocure. So make sure to take care that will lead to avoidance of going to an artificial limb center. 

Where to Get Best Foot Insoles?

As above, each of the Orthocure clinics in Gurgaon is well stocked with best foot insoles of different sizes to fit any particular requirement related to feet or related ailments. Wearing foot insoles can avoid back pain treatment in future. Along with providing the best foot insoles, Orthocure also uses the best physiotherapy and overall physical wellness equipment – MedX USA.

Where to get treatment for foot-related pains or lower back pain treatment?

Foot, knee, leg, foot treatments are carried out at the Orthocure chain of Clinics in Gurgaon. For a FREE consultation, please call at +91 – 9821451214.

Post Pregnancy – Back, Sciatica, Cervical & Hand Pains

The Post Pregnancy Period

Post pregnancy care is advised for all for healing, and bringing back the mental and physical (health) condition back to normal as early as possible. The body post pregnancy has new changes. The first month is particularly important for physical condition post pregnancy coming back to normalcy in a natural way. Doctors like at Orthocure chain of clinics in Gurgaon, specialize in advisory and care of post pregnancy. Orthocure Doctors help adjust the condition rapidly. The entire process of recovery post pregnancy is done in a very consultative, friendly and mutually acceptable treatment sessions way. The Doctors at Orthocure do not compromise on any of the aspects and delve very deep into the treatment as every mental and physical condition of every person is different and unique. Everyone undergoes her own distinctive experience.

The Physical Condition Post Pregnancy – Some Pains that happen commonly

As above, every person undergoes her unique experience, which is specific to her, which has particular and specific strings attached to any ailment or pains associated with the post pregnancy period. The mental and physical status / condition change. To mention, some of the ailments of pains post pregnancy, are:

  • Back pain
  • Lower back pain
  • Sciatica related
  • Cervical pain
  • Carpal Tunnel Syndrome

Some Basics about Back Pain Post Pregnancy

The hormones are disturbed post pregnancy. Feeling physically and mentally drained out is but common. Some complain about from minor to acute back pains post pregnancy. The Doctors at Orthocure chain of clinics in Gurgaon pay special attention to every minute detail of the patient, as each patient is unique with own set of experiences, complaints and recovery patterns. A Doctor has to be extremely careful and watchful in addressing any situation / condition. One has to take heed of past health reports, any allergies etc into account as well.

The back takes a heavy toll during and/or post pregnancy. Depending on individual patient cases, pressure and musculoskeletal disturbance come into play post pregnancy. A few cases can even result in disorders and these take their own time in complete recovery over a lengthened treatment period.

Addressing Lower Back Pain Post Pregnancy

Attending to lower back pain post pregnancy needs to be handled with extreme care. Doctors at the Orthocure chain of Clinics in Gurgaon supervise and oversee every aspect involved in the recovery process in consultative sessions. The well-known and highly reputed Orthocure clinics have specialized medical equipments like MedX USA, related to lower back pain treatment to kill lower back pain and have complete revival / normalcy.

Be Careful about Sciatica-related Problems

Sciatica is an ailment related to pain in the back, hip and the surrounding areas. Sciatica happens due to squeezing, compression or blockage in the spinal nerve root in the lower back. Spinal nerve system is critical as it carries motor, signal and autonomic signals – an interface between the spinal cord and the body. Post pregnancy / after delivery, this can be disturbed and can cause pain. Orthocure takes care of sciatica related problems of patients. Generally, post pregnancy there is almost automatic recovery, but some patients complain about prolonged and continued pain and show symptoms of suffering in the back and lower back, hip and/ or other surrounding areas. Doctors at Orthocure take care of just this typical pain area and get a quicker mending of such ailments.

Handling Cervical Pain Post Pregnancy

Cervical pain happens when there is physical dysfunction or malfunction around the neck area. At times, for many patients the neck begins acting up post pregnancy and can cause severe pain even in the surrounding areas of the neck. Post pregnancy, many complain about this. The highly qualified and experienced Doctors at Orthocure chain of clinics in Gurgaon cure this ailment / pain naturally over personalized consultative sessions. The medical history of the patient is taken in account, if needed.

The care in the first few weeks post pregnancy, related to cervical pain has to be addressed with utmost attention. If cervical pain is not attended to, it can lead to headaches and/or irritability in patients.  Importantly, if not diagnosed and treated, it can take months for the pain to diminish. Doing basic activities like looking around can become a challenge.

Taking Care of Carpal Tunnel Syndrome

Post pregnancy, some feel nervousness or stressed around the wrist, arm and/ or hand area. Some patients feel as if their nerves are being pressured in the wrist area, or numbness sets in around the wrist. This must be attended to otherwise it can also lead to cause collateral damage, such as tension, uneasiness, influence on nerves etc.

Where to get these Treatments related to Post Pregnancy Period

The highly respected and esteemed specialty Orthocure chain of clinics in Gurgaon are pioneers in the treatment related to post pregnancy ailments and pains, especially back pain treatment, lower back pain, sciatica treatment, cervical pain treatment, Carpal Tunnel Syndrome and so forth. For more information, get in touch with any of the Orthocure clinics and set a FREE face-to-face consultative appointment / briefing by calling at +91 – 9821451214.

Who Should Treat Your Back Pain?

Some Causes of Back Pain

Back pain is common, and is found and reported by many people. The causes of back pain are mainly due to bad sitting posture ignoring the back, bad routine habits, excessive weight, avoidance and negligence about proper care about the back, over straining in sport and other activities, swellings, nature of work and its burden, bad sleeping position, inappropriate pillow / mattress, prolonged sitting at study or office desk, lack of exercise, sitting in an awkward positioning while watching TV for long hours, muscle / ligament tear, improper lifting and so forth. Orthocure helps you from recovering from back pain with proper back pain treatment.

Some basic symptoms of serious back pain are:

  • Inability to get up from chair, bed etc
  • Inability to do some basic physical actions like climbing stairs, walking etc.
  • Experiencing constant back pain in normal activities such as lifting a pile of books
  • Coming across back cramps, muscle spasms or back muscle ache
  • Swelling or buldge in the hind (back)
  • Ligament strain or skeletal irregularity
  • Improper body posture resulting in back pain
  • Over weight causing back pain
  • Accidental, travel, slipping, injury etc causing back pain

Who Can Spot the Cause Best and Accurately about the Back Pain?

A Doctor / Therapist / Chiropractor can advise best on any ailment or discomfort related to the back. The Orthocure group of Clinics, have the best team of Doctors, Therapists, Chiropractors and Therapists. They are highly qualified, experienced, seasoned, and among the best in the medical fraternity. They have attended to and cured thousands of patients over decades.

Where Can a Patient Reach for the Best Back Pain Treatment?

Orthocure Healthcare has the best qualified team of Doctors, Therapists and Chiropractors who have a history record of best specialized and focused back pain related treatments and cure.  The result of back pain treatment and cure are the highest at Orthocure. The Orthocure Doctors’ Team provide accurate cause of back pain, and precise treatment and cure and post-cure steps for it.

Where to get in touch for Back Pain Treatment and Cure?

For tips on gradual and natural improvement towards back care, self-care post treatment etc, Orthocure is the best group of Clinics destination. A patient can get the best treatment and cure for all back related ailments with qualified Specialists / Therapists / Chiropractors / Doctors at any one of the Orthocure Clinics in Gurgaon. Orthocure Clinics have the latest and advanced diagnosis systems and instruments, under a very friendly and comfortable ambiance.

For a FREE basic consultation on back pain, immediate back pain relief, and for directions to any of Orthocure’s conveniently located Clinics in Gurgaon, please CLICK HEREFor instant response to pain problem 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.


Sciatica (pain along the large sciatic nerve that runs from the lower back down to the foot) is a relatively common form of low back and leg pain. If you are suffering and need Sciatics pain treatment, you need to undertand the cause of the pain and what Sciatica is! Lets first get an insight into Sciatica and understand how Chiropractor in Gurgaon can help you ease this issue. Sciatica is usually caused by pressure on the sciatic nerve from a herniated or bulging disc. Discs act as cushions or shock absorbers between spinal vertebrae. These discs also create proper spacing for pairs of nerves to exit the spine and connect to different parts of the body. The outer wall of the disc is made up of cartilage, while the centre is jelly-like. Due to trauma or repetitive wear and tear, the inner disc material can leak out, pushing and inflaming the sciatic nerve where it exits the spine. Other factors causing compression of the sciatic nerve include: arthritic bone spurs, muscles, thinning of the discs, or misaligned vertebrae.

For some people, the pain from sciatica can be severe and debilitating. For others, the pain might be infrequent and just irritating. One or more of the following may occur as a result of sciatica: burning, tingling or shooting pain, weakness, and a decrease in sensation in the buttocks, leg, and/or foot.

While sciatica and disc disease can be serious and ultimately require surgery, a great majority of cases can be successfully treated through Chiropractic care. Chiropractors are specially trained to detect and remove spinal nerve irritation by way of spinal adjustments and decompression technologies.  The approach should be: Chiropractic first, risky drugs second, and surgery last. Drugs have side effects, and surgery yields mixed results. Chiropractic is safe, gentle, and highly effective.

5 Moves To Maintain A Stronger Back

We all know how miserable back pains can be. Every movement our body makes will need your back in some way or the other; hence a back pain or discomfort can challenge our routine and life in general. According to researches, certain exercises strengthen the back muscle can help prevent or alleviate lower back pain. With the help of physiotherapy exercises, we do back pain treatment. Exercise also strengthens the legs and arm muscles. Regular exercises lead to increased blood flow to the lower back area, which can reduce stiffness. We have put together a list of 5 back moves you can do for your overall strength and performance.

Before that, you need to understand that primary muscles in the back include.

  • Lats, located in the area below the armpits
  • Traps, from neck to mid-back
  • Rhomboids, mid-upper back
  • Erector spine, muscles that run along our spine

All the exercises mentioned below target these muscles and help strengthen them and slow depreciation that comes with age.


5 to 10 minutes of cardio can get your blood pumping and will start to awaken the muscles. After this, 5 minutes of stretching sequence will prepare your back for exercises. Please keep in mind that in case these moves cause you pain, you should stop what you are doing and rest. You may consult with the best orthopedic doctor in Gurgaon if this pain is consistent or targets a specific area.


The bridge strengthens your low back and hip muscles, helping stabilize your spine. To perform Bridges:

  • Lay down on your back and keep your arms by your side.
  • Knees should be bent, and feet should be flat on the floor.
  • After this, slowly raise your hips off the floor while contracting your Glutes (buttocks) and your Hamstrings.
  • Hold for 5 seconds and release.
  • Repeat 5 to 10 times.

Knee to Chest stretches

This exercise can help elongate the lower back and relieves tension and pain. For your safety, start doing this exercise with one leg only. If, after a few days, you are able to perform it without pain, you can move ahead by lifting both the legs. To perform:

  • Lie down on your back
  • Bend knees while keeping both feet flat on the ground
  • Use both hands to pull one knee in toward the chest.
  • Hold it for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.
  • Return your leg to the floor.
  • Repeat on the other side.
  • Repeat with each leg 5-7 times daily.

Lying Lateral leg lifts

This exercise works on the hip abductor muscles. These muscles support the pelvis and can also reduce the strain on the back. Side leg raises work the glutes, hips, and thighs. They can be done standing up or lying down. To perform:

  • Lie on one side with legs together.
  • Put lower led slightly bend
  • Draw the belly button into the spine to engage the core muscles.
  • Raise the top leg about 20 inches, keeping it straight and extended.
  • Hold the position for 5 seconds.
  • Repeat 3-5 times.
  • Turn onto the other side of the body and repeat, lifting the other leg.
  • Perform 2 sets on each side. 

Partial curls

Strong abdominal muscles play a vital role in supporting the spine and can also help keep the hips properly aligned. Weak abdominals can result in poor core strength and lack of stability. Curls and partial curls help build a stronger back. To perform:

  • Lie back on the floor and bend the knees, keeping the feet flat and hip-width apart.
  • Cross your arms loosely over chest
  • Tighten your abdomen and curl halfway up, keeping your head in line with your shoulders.
  • Hold for 3 seconds. Uncurl to lie down.
  • Repeat 2 sets of 5 routines.


Hitting the core (including lower back), Supermans is deceivingly hard. Weak back extensors can reduce spinal and pelvic support but doing this exercise can help. To perform:

  • Lie face down on an exercise mat with your toes pointed down and your forehead on the floor.
  • Bring your arms straight out in front of you with your palms on the floor
  • Engaging your back and hamstrings, lift your hands and feet a few inches off the ground.
  • Repeat 10 times, holding for 5 seconds each time.

Performing exercises helps in preventing injuries, increase stability and provide more flexibility to the body. People with back pains should always pay attention to their postures while sitting etc. and also on how they carry heavy objects, to identify movements that can lead to more pain. Anyone with back pain can try gentle stretches and exercises but should be careful if there is discomfort or pain, in which case its best to consult an Orthopaedist for back pain treatment.

At Orthocure, we believe in treating your issues from the root with an integrated treatment that includes intuitive diagnostics, pain relief and treatment of the root cause. Coupled with good postural habits, you are able to see visible results in a short span of time. If you are looking for an Orthopaedic Doctor, come; find an Orthopaedic Clinic near you. With four centers in Gurgaon, we are not too far from you!

5 Shocking Ways Smartphones Affect Your Health & Well Being

With the advent of advanced technology, there is a continuous growth in the number of mobile users. In India, more than 50 crore people are using smartphones. In 2020, the number of global smartphone users is projected to total 3.5 billion, which is approximately 9.3 percent increase from 2019.

In this digital era, need smartphones at work, for learning and also to maintain a social life. However, too much of anything, they say, is not good. Say. For example, too many chocolates can expedite diabetes, or too much salt can lead to blood pressure issues. Similarly, too much use of cell phones also causes a range of health problems. In this blog, we highlight some damaging health effects caused by excessive use of smartphones:

Musculoskeletal Problems

The excessive use of smartphones can cause back problems. These days even young people experience back pain issues, many due to excessive smartphone use.These back pain issues can be resolved by back pain treatment. Based on a study, approximately 45 % of young people between the age of 16 and 25 years face musculoskeletal problems. Moreover, excessive use of smartphones can also cause “text claw,” a typical pain in the muscle of fingers and wrists.

Nerve Damage

A recent study revealed that the overuse of smartphones develops “occipital neuralgia.” In this neurological condition, nerves that link your head and spine are either inflamed or compressed.

Weight Gain

If you tend to spend hours on smartphones, of course, you also miss on your physical activities or exercises. Over a period, this leads to more inactivity and can add to your weight gain. As smartphones are becoming a vital part of work life and the preferred source of entertainment, it is changing the way we live. According to a study, a person who uses smartphones for more than five hours a day is at risk of obesity and heart diseases. Weight gain by itself can cause a range of muscle and bone issues, a common one being knee pain. Your knees hold your weight, hence any additional weight you carry around will affect the knees. We provide proper knee pain treatment at our clinic.

Vision Problems

Normally, we blink 15 times per minute, but this decreases when we stare at our smartphones more often. As we spend more time on these small screens, our facial and shoulder muscles tighten, eyes get tired, and vision can be blurred. Excessive use of smartphones can also lead to retinal damage or muscular degeneration in the eye.

Sleep deprivation

According to the latest study, three- fourths of the world’s population sleep either holding their smartphones, or having it next to them near the pillow or on their nightstand. In another study, researchers found that around 40 percent of teenagers sleep less than 7 hours a night. Smartphones emit blue light, which is a type of light that our brain interprets as daylight. This light suppresses melatonin (hormone that affects circadian rhythm and helps in sleeping), thus leading to sleep deprivation and irregular sleep cycles.

Apart from the above-mentioned issues, there are many other health problems related to excessive use of smartphones. It can cause stress and depression, poor concentration in work, violent behavior, decreased social interaction, etc. We need to limit the use of smartphones. People who work on desks or spend more time sitting should raise their screens to eye height. While working, try to take frequent breaks to get up and keep your body correctly aligned. Just a few daily adjustments can go toward improving pain, postural, and other health issues.

Orthocure is an Orthopaedic clinic in Gurgaon that offers an integrated approach to treatment of bones muscles, joints, ligaments and tendons. With the best Orthopaedic Doctors on board in our 4 centers in Gurgaon, our treatments also involve the only Chiropratic in the millennial city alongside a range of physiotherapists. If you live in Gurgaon, we are not far from you. Spread across the city, we have our clinics in Sec 14, Sec 40, Nirvana Country and Golf Course Road. Browse our exact locations here at

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


Leading Back Pain Treatment in Gurgaon

According to a survey, about 80% of people experience back pain due to some reason. Lifestyle and posture are the major culprits behind the increasing incidence of back pain among common population. In end of this article, we will go through how Orthocure can help in lower back pain treatment in Gurgaon.

The root source of lower back pain can be either mechanical or soft tissue injury with varied repercussions like muscular imbalance, disc herniation, postural misalignment, hypo-mobility of joints or nerve root compression.

It is not a disease but our lifestyle plays a vital role in it. Back ache is one of the consequences of our lifestyle. It can happen to anybody at any age irrespective of the size and gender of an individual. It can be due to prolonged sitting in a wrong posture, sleeping in an uncomfortable position, lifting heavy weights, overuse of certain muscles, lack of physical activity and in-equivalent distribution of weight while standing. The reasons can be uncountable.

Lifestyle is one of the primary reasons for back ache. For instance, individuals working for IT establishments have to maintain awkward static postures for prolonged duration repetitively. Their wrong postures and prolonged sitting will inevitably result in back pain.

Lower back pain
Lower back pain

Similarly, house-makers who over stress their muscles most of the times while performing household chores predispose themselves to this condition.

Further, elderly people have increased chances of back pain due to degenerative disorders and decreasing strength.

The entire back, starting from the base of the head till the tail bone is one unit and pain can affect any specific component of the mammoth unit due to infinite reasons.

Structure of Back Pain

The human back has a complex structure of muscles, ligaments, tendons, bones, and disks. All these parts work together to enable the human body to work and support the body posture.

The spine is made up of vertebrae and in between the vertebrae there is a gel like substance called the “disc “which acts like a cushion and shock absorber against forces on our spine. Any damage to the disc can lead to backache.We should always take care of a few things like correct body posture, proportionate weight bearing on both feet, avoid over straining muscles etc.

What are the Symptoms of Back Pain?

  • Discomfort in the back leading to pain that can further radiate to the legs and feet
  • Uncomfortable to sit or stand-up straight properly.
  • Numbness or tingling in legs.
  • Pain may increase due to prolonged sitting.
  • Tenderness over certain points
  • Pain while taking sides, stiffness while getting up from bed in the morning
  • Increase in pain on bending, walking, prolonged standing or lifting
  • Difficulty in carrying out activities of daily living
  • Loss of sensation and urinary incontinence in severe cases

You should consult the doctor when the above symptoms become chronic.

Initially, people prefer to use pain relief sprays, pain killer medications or hot oil massages but this might or might not help to alleviate the root cause of pain.

What are the Causes behind Back Pain?

Back pain may be caused due to several reasons like structural, mechanical or soft tissue problems. Let’s know about these causes one by one:

Disc Injury

Discs are the shock absorber gel like cushions between each vertebra and generally, disc injury can be the major reason for back pain.


If there is damage or loss in the cartilage of joints in the lower back may lead to back pain.


If you are suffering from pain in the leg or numbing or tingling, this can be due to the pressing of a nerve by a bulging disc which is known as Sciatica.


Thinning of bones or loss of bone density makes bones very weak and brittle leading to severe back pain

Slipped or ruptured disc

It can compress any nerve from its root while it exits from the spinal cord leading to pain in the course of the nerve


When spine curves to a side in an unusual way it may result to back pain.

Poor posture & Activities 

Back pain can also trigger from everyday activities and poor postures like

  • Bending awkwardly
  • Inappropriate sleeping mattresses that harm our spine
  • Carrying or lifting heavyweights
  • Overstretching and muscles strain
  • Sitting in a wrong posture for long duration

Twisting at a certain angle along with bending forward or backward


Referred Pain

Acidity or stomach ache can also mimic pain in the upper back. Similarly, presence of kidney stones or any renal infection refers to the lower back pain

Tuberculosis of the Spine

Medically known as Pott’s disease also symptomizes as localized back pain, muscular spasm along with tenderness.

Cauda Equina Syndrome

This condition refers to the damage caused to the bundle of nerves at the end of spinal cord. This produces low back pain which radiates to the legs and can even cause bladder and bowel incontinence.

What Factors Trigger Back Pain

The sedentary lifestyle always has its side effects on our health. Poor physical fitness and medical conditions can develop back pain. Other factors are

  • Old age
  • Overweight/obesity
  • Physical Inactivity
  • Various diseases like arthritis etc.
  • Improper way of lifting weights
  • Smoking

In the case of women, pregnancy may be a factor. Stress, anxiety, mood swings due to hormonal changes may cause backache.

People should always consult or take medical care if the condition gets chronic before any serious illness.

Diagnosis of Back Pain

After asking the symptoms and physical examinations diagnose the cause of back pain. Other methods to detect the actual cause behind the symptoms are


Detects any misalignment of the bones, presence of degenerative changes, broken bones


If the issue is related to muscles, torn ligaments or tendons, nerve compression, disc bulge; MRI (Magnetic Resonance Imaging) helps to detect the actual cause.


This is often used to check the electrical activity of the muscles in cases of neuro-muscular abnormalities.

How different Medical Experts Diagnose and Cure Back Pain


Target the whole body as one unit by focusing on bones, muscles, fascia, joints and spine holistically.


By doing physical examinations and manual tests a physiotherapist will diagnose the root cause behind the pain. A physiotherapist might choose various modes of treatment depending upon the condition of the patient ranging from conventional physiotherapy techniques like Ultrasound therapy, TENS, IFT to advanced maneuvers like dry needling, myocardial release etc.


Usually treat the mechanical disorders in the musculus skeletal system by manual mobilization techniques and making adjustments.

You must take a proper X Ray before you visit a chiropractor in Gurgaon.

Other Treatment Methods

  • Generally, back pain at initial stages can be relieved by using pain relief gels, ointments, and Anti-inflammatory drugs like NSAIDs.
  • Subsequently, when pain becomes severe then Cortisone injections can be used to reduce/relieve back pain.
  • Acupuncture which is a natural process to reduce pain in the body. By pressing pressure points on the body pain can be reduced.
  • We all know the benefits of Yoga. Many Yoga poses/exercises like Spinal twist,child pose, etc help to reduce pain and strengthen muscles. Yoga is very beneficial for a healthy body and mind. We should include “yoga” in our daily life.
  • In some rare cases, surgery is required. In that case, the patient should consult a surgeon.

But as back pain mostly mechanical in origin, a combination of treatment offered by a physiotherapist and chiropractor produces best results.

Important Points to Remember

(a)       Make habit of doing yoga and exercise daily to keep your body fit and fine.

(b)       Take a healthy and nutritious diet.

(c)       Keep your body posture correct especially while you are sitting or sleeping.

(d)       Take care of your spine.

(e)       Body weight is another factor for back pain so try to maintain your weight.


NOTE: For Chronic Back pain always consult the doctor before taking any medicine. And do exercise under the supervision of the expert.