7 Best Ways To Address Back Pain

Back pain is discomfort or often severe suffering linked with an injury or other ailment of the back, which spreads from the shoulders to the hips.

It results from an everyday action or chore done wrong –daily activities as ordinary as bending from your waist, moving heavy objects, and sitting at a computer in the same position for long hours. For example, shooting or stabbing pain might radiate from the back into the buttocks and thighs, as can tingle or burning sensations. Back pain can range from mild to severe, lasting for days, weeks, or even months.

When back pain strikes:

The bones in your spine, the vertebrae, are held together by a complex series of ligaments and muscles. When you participate in activities that strain these structures, tiny tears in the tissue can result, which can impact their stability. It happens in the lower back, which is called lower back strain. Symptoms aren’t just limited to the lower back, though. You can also feel pain in your shoulders, chest, back, or buttocks.

If you suffer from a lower back strain, activities that use other parts of your body that seem unrelated to your lower back can cause problems. This is because the nerves in your lower back are connected by intricate pathways of nerve fibers that run over your entire body. Lower back strain can cause pain during coughing and sneezing and can also cause:

  • Muscle spasms
  • Pain while yawning or stretching
  • Pain in the groin or upper thighs

1)     Inadequate Time in Bed:

Bed rest, which was once the primary mode of treatment, is no longer suggested. In today’s medical environment, it’s more important than ever to keep you mobile.

If your back pain is so severe that you cannot stand or sit erect, you may benefit from bed rest. So, if you have to stay in bed for more than a few hours at a time, try to keep it to a maximum of one or two days.

You should still engage in light physical activity even if you’re on bed rest. Make a habit of switching from one side of your body to the other. Stretch your arms and legs by bending and extending them. Shoulder rolls, neck, wrist, and ankle rotations are a couple of other options to think about as well.

2)     Therapeutic Exercises:

As a result of regular exercise, you’ll have a more resilient physique that is less susceptible to injury. Strengthening your muscles also helps to support your spine’s joints, which in turn helps to alleviate joint discomfort. Back pain can be alleviated with physical activity by loosening up tight muscles. The release of endorphins, which operate on pain-relieving receptors in the brain, is another advantage.

The type of exercise you do will be determined by your current degree of fitness. If you’re starting, low-impact activities like walking, tai chi, pilates, and swimming are good options for you to try.

3)     Increase fiber intake:

When fiber-rich foods are consumed, short-chain fatty acids (SCFAs) are generated in the colon by gut bacteria processing the fiber. These SCFAs help to maintain a healthy bacterial balance in your digestive system.

An increase in dangerous gut bacteria occurs when a balance is out of whack. Gut dysbiosis is the medical term for this illness, which is associated with an increased risk of Inflammation in the body. Chronic low back pain might develop as a result of persistent inflammation.

4)     Use of Both Hot and Cold Therapy

Researchers have proved both heat and cold to be beneficial at relieving pain. Cold therapy is most effective within the first 48 to 72 hours following an injury or flare-up. The following are some of the perks of using this service:

  • Lessened Inflammation
  • Swelling is reduced and prevented
  • Pain alleviation with numbing effect

Protect your skin from frostbite by applying cold therapy with an ice pack or cold compress covered with a cloth. Avoid exposing yourself to the cold for more than a few minutes.

Heat therapy (such as a heat wrap, heating pad, or hot water bottle) can be considered after 48-72 hours of back pain. Sore muscles can be soothed, blood flow can be increased to help heal, and stiff and achy joints can be relieved with the warmth. When using heat therapy, take extra care not to burn your skin.

5)     Consider Using Herbal Remedies

Although further research is needed, there is evidence that herbs, essential oils, and alternative therapies can help alleviate back discomfort.

Consult a healthcare professional before using herbal treatment. This is extremely important if you’re taking medicine or have a preexisting medical condition. It’s vital to be aware of possible side effects and drug interactions when taking medication.

  • Cherry acetic acid:They have anti-inflammatory and antioxidant benefits because of their polyphenol and vitamin C content. Recent research shows that cherry consumption reduces the signs of arthritis, Inflammation, and exercise-induced muscle soreness due to these effects.
  • Green tea: In herbal tea antioxidant and anti-inflammatory properties make it a powerful supplement.
  • The traditional use of turmeric: A Zingiberaceae herb, extends back hundreds of years. In turmeric, curcumin, which has anti-inflammatory qualities, is the active element. Studies on osteoarthritis patients have shown that curcumin can help alleviate pain and Inflammation.
  • Ginger: Belongs to another Zingiberaceae family member, turmeric. Patients with arthritic problems benefit from ginger, according to studies.
  • Lavender Oil: Aromatherapy with lavender oil has been studied for its pain-relieving properties. When children underwent tonsillectomy, those inhaling lavender oil required less pain medication. Adult participants in another study reported reduced tension and pain severity after receiving lavender aromatherapy.

6)     Manage stress:

Stress has a direct correlation to how much pain you experience. Muscle tension and spasms are both caused by stress. There are a variety of ways to alleviate stress, including:

  • Deep breathing:Take a few deep breaths daily for 10 to 20 minutes.
  • Progressive muscles relaxation: While performing this exercise, you alternately contract and release your muscles, concentrating on one muscle group at a time. Start with your feet and work your way up to your neck and face, or you can do both.
  • Yoga: Yoga is a sort of exercise consisting of a series of poses performed in a specific order. An emphasis is placed on the relationship between a person’s physical and mental selves. Flexibility and pain management can be improved by using it.

Managing low back pain with a natural approach has various alternatives. Acupuncture and biofeedback may also be options for additional treatment. Even though home cures are popular, if your back pain is severe, chronic, or worsening, you should see a doctor. See a doctor if your back discomfort lasts more than 48 hours or is accompanied by fever.

Back pain that stays untreated can steadily get worse and may turn into a chronic pain, therefore it’s a good thought to deal with your back pain today. No matter what kind of back pain you’re dealing with, the best course of action is to consult with one of our professional doctors and psychotherapist at DYNASTY CLINIC. We’ll guide you with the finest treatment strategy for back pain alleviation. Best Physiotherapy clinic dubai

Plantar Fasciitis Dubai – Its Symptoms And Treatment

Plantar fasciitis Dubai is a disorder that produces discomfort in the heel and sole. It might affect one foot or both at the same or differing times.

Foot pain from plantar fasciitis is a common ailment among orthopaedic patients. The plantar fascia ligaments in your feet take a beating every day. Putting too much strain on your foot might cause ligament damage or tear. As a result of the inflammation of the plantar fascia, heel pain and stiffness are common side effects.

Plantar fasciitis is a typical cause of stabbing pain in the morning when you initially take your first steps after a long period of immobility.

Plantar Fasciitis Dubai Symptoms:

Plantar fasciitis affects heels or mid-foot pain. It affects one foot, but sometimes both. Plantar fasciitis pain builds slowly. Some feel a burning or discomfort on the bottom of the foot from the heel. The pain is frequently severer in the morning or after sitting or lying down. Heel stiffness makes stair climbing difficult.

Increased irritation or inflammation might cause pain after prolonged exertion. Plantar fasciitis causes pain after action, not during. Plantar fasciitis causes dull and searing pain. Plantar fasciitis symptoms include heel pain.

  • Post-exercise pain (not during)
  • Arch pain.
  • Morning or post-sitting pain
  • Swollen heels

Causes of Plantar fasciitis Dubai:

Your heel bone and toes are linked by the plantar fascia, a band of connective tissue. The foot’s arch is supported, and shock is absorbed when walking on it.

Doctors believed heel spurs produced discomfort in persons with plantar fasciitis, but this isn’t the case. Overstretching or misusing this ligament can cause plantar fasciitis, but so can a tear or minor rips in the fascia tissue. The structure of your feet can also cause plantar fasciitis.

Tension and stress on the fascia can produce tiny rips. Even though the cause of many cases of plantar fasciitis is still unknown, repeated straining and tearing of the fascia can create irritation or inflammation.

Diagnosing Plantar Fasciitis:

The doctor would examine the foot to identify the causes of the pain. With trained eyes, the doctor would be able to identify the area of pain. Nonetheless, an X-ray or MRI test may be recommended if the doctor desires further proof.

Hairline cracks, fractures, and pinched nerves can all be ruled out using lab test. plantar fasciitis treatment in Dubai depends on the severity of the condition, the symptoms that have been identified, and the underlying reason.

Treatment of plantar fasciitis

Plantar fasciitis treatment may take longer than expected, especially if the issue is chronic. Weight loss, appropriate shoes, and inactive activities assist heal injuries. Ice applied several times a day can also assist. Anti-inflammatory medication and heel pads can help ease sharp onset pain, but if there’s no improvement after 2-3 weeks, you may need cortisone or local anesthetic injection. Physiotherapy helps strengthen the plantar fascia.

Plantar fasciitis surgery is rare. Surgery may be considered if conservative treatments fail and the pain persists after many months. Surgery involves releasing a portion of the plantar fascia and possibly the major tibial nerve.

How can we prevent plantar fasciitis Dubai?

Ankle and heel pain caused by plantar fasciitis is widespread, especially in athletes, the elderly, and those on their feet for long periods. Plantar fasciitis is more likely to strike someone who is obese or has a particular gait or foot shape.

Plantar fasciitis, even when successfully treated, can recur. The following are some suggestions from our specialists for staying ahead of the game.

  • Lack of sleep
  • Stretch your feet
  • Night Splints
  • Lose excess weight
  • Wear the correct shoes
  • Invest in custom orthotics

Most persons with plantar fasciitis heal in a few months after treatment, but self-care steps can help avoid recurrence.

If you have heel pain, book an appointment as soon as you notice any pain. If you detect numbness, stinging, or tingling in your feet and toes, make an appointment with the best doctors and physiotherapist of Dynasty Clinic Dubai.

Sports Physiotherapy and Its Benefits For Athletes

What is the Benefit of Sports Physiotherapy?

The role of physiotherapy in sports is becoming important. Injury, muscle stress in joints, hearts, lungs or the circulatory system can cause acute and chronic injuries in athletics. They also treat any neurological conditions or diseases that may be present. Consider some of the essential functions of physiotherapy when it comes to sports.

To begin with, sports physiotherapy was meant to aid athletes who had sustained sports-related ailments. Non-athletes and athletes alike can now benefit from sports physiotherapy’s many advantages.

There are the following benefit of sports physiotherapy for athletes:

It’s common for athletes to suffer from little to long-term pain. Athletic performance may suffer as a result of an athlete’s discomfort. This is because the pain interferes with the person’s body’s ability to operate.

Research shows that physiotherapy helps to increase mitochondrial synthesis. Mitochondria is a type of energy cell that aids in muscle repair and pain relief. As a result, pain, discomfort, and inflammation are reduced.

  1. Defeats Depression

The benefit of sports physiotherapy to your mental health from physiotherapy can’t be overstated. At the University of Miami, researchers found that the physiotherapy therapy offered to 37 breast cancer patients who had expressed sentiments of melancholy and anger had a positive effect. Compared to individuals who did not get this treatment, these patients improved their emotional condition; they had fewer depressive symptoms than before beginning the sessions.

  1. Reduce DOMS:

Delayed Onset Muscle Soreness (DOMS) is a pain that occurs after trying new heavy exercise. It can remain for up to a week if no therapy is given, and it usually occurs within 12-24 hours of exercising. Restricted movement and stiffness in the area where it hurts are most likely owing to restricted blood supply around injured muscle fibers creating discomfort when utilized too early. A person’s daily actions, such as walking, are painful since they cannot be performed as ordinarily.

  1. Increases Oxygen and Nutritional Supply

Oxygen and nutrients are needed in greater quantities during physical activity. Physiotherapy helps the muscles receive more oxygen and nutrients because it increases circulation.

  1. Speed up injury recovery

A sports-related injury is unavoidable. Athletes know they will get hurt, but the anguish of healing from an injury can be devastating.

Two hours after an injury or a lot of training, a 60-minute sports physiotherapy session is beneficial. According to a recent study, physiotherapy can help alleviate post-workout discomfort. Injuries to the muscles and joints can be treated and recovered more quickly using this method.

  1. Better performance:

Athletes are motivated to be better than they were the last time they competed: to run faster, throw longer, lift greater weights, and surpass their opponents. As a result, they are always looking for new ways to better their training and competition preparation. To avoid any mistakes during sporting events, such as baseball games, these alterations must be ethical and by standards.

  1. Resolves mental anxiety:

Endorphins are neurotransmitters released by the body as a result of sports treatment. In a natural painkiller, endorphins are produced by the pituitary and hypothalamus and released into the bloodstream.

Pain-relieving endorphins also decrease anxiety, increase mood and promote an athlete’s well-being.

  1. Enhanced overall health:

Researchers have linked the immune system and post-exercise physiotherapy. That is to say, getting one after a workout could benefit your overall health. This is fantastic news for athletes concerned about their health and doesn’t want to miss training because of small common diseases like colds.

These studies show that physiotherapy can improve mental health, regardless of whether you have Depression. A positive mindset during a competition has been connected to success and winning. This is vital for athletes to know.

Sports physiotherapy can be used in a variety of ways, and the benefits are numerous. Athletes can keep their bodies in peak condition by engaging in regular exercise. In sports, physical therapy helps athletes maintain their muscle strength, flexibility, balance, and posture to play at their best.

Where to get the best sports physiotherapy in Dubai?

When you’ve had enough of a stressful game or competition, the best thing you can do is visit DYNASTY CLINIC in Dubai and book an appointment for different Physiotherapies and clinic.


5 top tips for preventing running injuries

5 top tips for preventing running injuries

Running has become the most popular cardio exercise since it helps people maintain a healthy weight. However, whether you’re jogging in the open or at the gym, there are some considerations to keep in mind. Running can be a sort of physical strain for certain persons, resulting in slight discomfort in the back and legs. Studies demonstrate that doing 5 to 10 minutes of daily running reduces one’s mortality and cardiovascular disease risk significantly.

If you’re a runner, you know how taxing it is to pound the pavement. An injury, whether a runner’s knee or shin splints, can derail your preparations for a race or, worse, end your chances of competing together. However, there are things you can do to improve your chances. Whether you’re a novice or a pro, here are six things you can do to help decrease your risks of running injuries.

There are the following tips to prevent running injuries:

  1. Proper footwear:

Before reaching the street or track, improve your confidence with the appropriate running shoes. The footwear should be comfortable for the heel, with a little wiggle room around your toes, explains exercise physiologist Christopher Travers. To get a perfect fit, go to a running speciality store and bring your regular running socks for the fitting.

  1. Keep a steady pace

It is advisable to sustain a consistent speed and mileage for a couple of weeks before transitioning to a stronger training plan by providing your body with a good chance to absorb and adapt to the workload completely.

  1. Warm-Up/Cool Down

Warming up before a run is a fantastic method to avoid injuries. Before exercising, increase blood flow to your muscles by stretching or jogging in place. This blood flow helps your muscles prepare for physical exercise and helps you avoid muscular pulls or strains.

  1. Running with good posture

When you run, your body’s muscles, joints and bones all work together to move you forward. If this careful orchestration is off, it can entail pain or harm. When it comes to how you feel while running and how long it takes you to recover, there are numerous factors to consider.

  1. Strength Training

Nothing beats strength training when it comes to running one’s ability to run and running one’s risk of injury. As previously said, strength training is just as vital as mobility training. Strong muscles will allow for good stabilization of the leg to reduce injuries caused by the increasing load. Weight lifting, body-weight fitness and yoga can increase muscle and lower injury risk. Muscle exhaustion causes some running-related injuries. Strength training enhances endurance and minimizes injury risk.

Runners can enhance their physical condition and avoid accidents using varied training methods and good techniques. But if you detect strange pain, aches during your running, call DYNASTY CLINIC. Our staff will examine your discomfort and make advices for a treatment strategy.

Effect Of Sports Physiotherapy On Performance And Recovery

Physiotherapy for athletes: When you hear the term “Physiotherapy ” you think of a peaceful, candle-lit spa area. However, recent research has proven that physiotherapies aren’t simply for those who want to feel pampered. In reality, physiotherapy is an excellent practice utilized by athletes to enhance their physical and mental health and rehabilitation.

Physiotherapy for athletes has been shown to have several potential advantages, including faster recovery, better performance, and a reduced risk of injury. As a result, there is an imperative need to outline the evidentiary base for such an intervention.

Many trainers and athletes hold the idea, based on experiences that physiotherapy can bring various benefits to the body. It is possible to apply mechanical pressure during physiotherapy, which is believed to promote muscle compliance and, as a result, increase joint range of motion while reducing passive and active stiffness (biomechanical mechanisms). Blood flow could be aided mechanically by raising the arteriolar pressure and raising the warmth of muscles through rubbing.

According to the American Massage Therapy Association (AMTA), physiotherapy increases performance, relieves discomfort, prevents injury, encourages focus and minimizes recovery time. Generally, two sorts of responses occur during physiotherapy: a mechanical response caused by the pressure and movement and a reflex response triggered by the nerve stimulation.

Benefits of physiotherapy for athletes:

Sports physiotherapy provides physical and psychological relaxation by regulating things like hypertension, sadness, anxiety, tiredness, and many other benefits:

       i.          Physiotherapy for Athletes Benefits:

For athletes, massages deliberated to their unique needs can provide a wealth of physiological benefits previously thought impossible to attain. A massage triggers both a mechanical and a reflex response in the recipient (thanks to the stimulation of nerves). These responses can alleviate even breathing pattern issues. Additionally, physiotherapy has been shown to lessen stiffness and exhaustion following any physical activity, whether it be a game, practice, or workout. Athletic performance, range of motion, soft tissue function, and muscular tone are all improved by physiotherapies.

     ii.          Cardiovascular benefits :

In terms of cardiovascular advantages, physiotherapy treatment aids an athlete’s heart rate variability and diastolic blood pressure recovery after a high-intensity workout. They are more likely to avoid injuries if they receive regular physiotherapy from athletic trainers.

    iii.          Improve tolerance to pain

An athlete’s pain tolerance can be improved by massage. Researchers at Oxford University have discovered that physiotherapy aids in the management of pain for its recipients. In addition, it has been found that they have a lower tendency to become nervous. Regulating one’s nervousness better before a competition or performance is useful for athletes. Physiotherapy for athletes can alleviate their symptoms even if they suffer from a generalized anxiety disorder.


Relaxation of the muscles, reduction of discomfort and swelling, and increased flexibility and range of motion are all benefits of post-workout physiotherapy. Athletes who receive sports therapy are more likely to avoid injury because this treatment helps them maintain mobility. If you’ve been injured, this treatment can speed up your healing time faster than the body’s recuperation process.

As a result, sports physiotherapy is only effective for short-term outcomes, as the relaxation of muscular activity after a physiotherapy session can only remain for a limited period. Besides a massage, an athlete seeking long-term flexibility should seek more efficient alternatives. If your muscles have been stressed, damaged, or overworked due to your physical exercise, come to DYNASTY CLINIC for the best physiotherapy Clinic.