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A Simple Stretches Guide to Do at Home to Alleviate Back Pain

    /    บทความ    /    A Simple Stretches Guide to Do at Home to Alleviate Back Pain

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A Simple Stretches Guide to Do at Home to Alleviate Back Pain

If you are suffering from back pain, you’re not alone. Back discomfort is one of the main causes of medical visits according to the American Chiropractic Association. Among different treatment alternatives to treat the back pain, physical therapy is a safe and effective technique to alleviate back pain and improve overall mobility.

It’s essential to warm up the muscles with some light exercise or a hot shower before performing any activities. It is also important to listen to the body and refrain from any movements that cause discomfort or pain. Check out the following simple stretches which can be done at home to alleviate the back pain. 

Knee-to-Chest Stretch

 

The knee-to-chest stretch is a light stretch that helps in relieving tension in the lower back muscles. To perform knee-to-chest stretch, lie on your back with your knees bent and feet flat on the ground. Then bring one knee up towards the chest and hold it with the hands for 10 to 15 seconds. Release and repeat on the other side in the same procedure. 

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Cat-Cow Stretch

 

The cat-cow stretch is a yoga-inspired stretch that helps lengthen and strengthen the back muscles. Start on the hands and knees, with the wrists directly under the shoulders and knees under the hips. Then take a deep breath in, arch the back, and lift the head towards the ceiling (cow pose). Exhale, round the spine, and bring the chin to the chest like a cat pose. Repeat this movement for 10 times.

 

Child’s Pose

The child’s pose is a soothing and restful stretch that assists in releasing tension in the lower back and hips. Begin with the spreading arms and knees, then sit back on the heels and hold this position for 30 to 60 seconds. Breathe deeply and allow the muscles to relax while performing the stretching. 

 Seated Spinal Twist

The seated spinal twist is a moderate stretch that enhances spinal mobility and relieves back pain. To perform seated spinal twists, sit on the ground with the legs straight out in the front. Bend the right knee and place the foot on the outside of the left thigh. Place the left hand on the right knee and twist the torso to the right, looking over the shoulder. Hold this position for 10 to 15 seconds and repeat on the other side.

 Cobra Stretch

The cobra stretch is a mild backbend that strengthens the back muscles and enhances the posture. Simply lie on the stomach with the hands under the shoulders and the elbows close to the body. Take a deep breath in and raise the shoulders while lifting the chest off the floor. Hold this position for 10 to 15 seconds and release.

 The above five stretches can be done at home and are an excellent way to alleviate back pain and improve mobility. However, if you have severe or chronic back pain, it’s essential to consult with a physical therapist before starting any exercise program. Visit PrimoCare Medical Clinic to consult with the physical therapist. You can inquire or make an appointment in advance here.

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Managing Mental Health: Strategies for Coping with Stress and Anxiety

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Managing Mental Health: Strategies for Coping with Stress and Anxiety

Mental health is just as important as physical health, and maintaining a healthy mind is essential for overall well-being. With the challenges of modern life, it’s common to feel stressful and anxious. However, check out these effective strategies that can help you manage these feelings and promote mental wellness. 

Engage in Self-Care

Self-care is an essential component of maintaining good mental health. It’s important to take time for yourself every day, whether it’s to read a book, take a bath, or go for a walk. Make sure to prioritize your needs, both physical and emotional.

Exercise

Exercise is not only good for physical health but for mental health as well. Through exercises, the body releases endorphins, which are natural mood boosters. Additionally, exercise can help reduce stress and anxiety. Even a short walk can make a difference.

Practice Mindfulness

Mindfulness is the practice of being present and fully engaged in the moment. It’s a great way to reduce unnecessary stress and anxiety. There are many ways to practice mindfulness, such as meditation, yoga, or simply paying attention to your surroundings.

Connect with Others

Social support is essential for excellent mental health. Connecting with others can help you feel less alone and provide a sense of belonging. It’s important to maintain relationships with loved ones, family and friends. 

Get Enough Sleep

Sleep is one of the major components for both mental and physical health. Lack of sleep can contribute to stress and anxiety. Aim to get 7-8 hours of sleep each night and establish a bedtime routine to help promote better sleep.

Seek Professional Help

If stress and anxiety are interfering with your daily life, don’t hesitate to seek professional help. A mental health professional can provide support and guidance, and help you develop effective coping strategies.

If you would like to have a consultation with the medical professionals to develop the most effective strategies for you to cope with stress and anxiety, visit PrimoCare Medical Clinic. We are ready to take care of you ultimately. You can inquire or make an appointment in advance here.

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How to Navigate the Best Healthcare System

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How to Navigate the Best Healthcare System

The healthcare system can be overwhelming and confusing for patients and caregivers. There are many challenges to overcome including from understanding medical terms to finding the right doctor. However, with the right knowledge and resources, navigating the healthcare system can be made easier.

Understand Medical Terms

It’s important to have a basic understanding of common medical terms although medical terms can be difficult to understand. Understanding medical terms can help you communicate effectively with healthcare providers and understand medical documents enhancing the patient’s safety and efficient care.

Find the Right Doctor

One of the most important components in healthcare is choosing the right doctor in order to receive quality healthcare. Take in consideration different factors such as the experience, specialties and recommendations from friends and family to find the right doctor for your symptoms.

Understand Insurance Coverage

Understanding your insurance coverage is important for avoiding unexpected medical bills. Make sure to read your insurance policy carefully and understand what is covered and what is not. 

Keep Track of Medical Records

Keeping track of medical records can help you stay organized and ensure that important information is easily accessible. You can keep physical copies of records or use online tools, such as patient portals, to access medical records.

Communicate Effectively with Healthcare Providers

Effective communication with healthcare providers is essential for receiving quality healthcare. Make sure to ask questions, express concerns, and provide relevant information about your medical history. It’s also important to keep a list of medications and allergies to share with healthcare providers.

Prepare for Medical Appointments

Preparing for medical appointments can help ensure that you get the most out of your time with healthcare providers. Make a list of questions or concerns to bring to your appointment, and bring any relevant medical records or medications.

Navigating the healthcare system can be challenging, but with the right knowledge and resources, patients and caregivers can make informed decisions about their healthcare. If you would like to have the best healthcare and improve your overall health, visit PrimoCare Medical Clinic and have a consultation with our medical professionals. We are ready to take care of you ultimately. You can inquire or make an appointment in advance here.

References:

The importance of medical terminology 

National Institute of Health, Keeping Medical Records

Navigate a complicated healthcare system

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Get To Know About The Text Neck Syndrome

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Get To Know About The Text Neck Syndrome

Smartphones and mobile devices have become an integral part of our daily lives in the digital age. While mobile devices provide required information and help people to stay connected, they also have a downside. Many people spend hours each day hunched over their screens leading to a variety of health issues. One of the most common issues is text neck syndrome. Learn more about the text neck syndrome, its symptoms, and how to prevent it.

What is Text Neck Syndrome?

Text neck syndrome is a repetitive stress injury that occurs when head and neck are used over a long period of time in the same position, forward or backward.The position is common when using mobile devices, such as smartphones and tablets, but can also occur when using a computer or reading a book. The constant strain on the neck and spine can lead to pain, stiffness, and muscle fatigue.

Symptoms of Text Neck Syndrome

The symptoms of text neck syndrome can vary from person to person, but common symptoms include: 

  • Neck pain or stiffness
  • Shoulder pain or stiffness
  • Upper back pain or stiffness
  • Headaches
  • Tingling or numbness in the arms or hands

Text neck syndrome can lead to more serious problems, such as herniated discs or nerve damage if the symptoms are left untreated properly.  

Preventing Text Neck Syndrome

Follow these tips to prevent the development of text neck syndrome: 

  • Hold the device at eye level: When using a smartphone or tablet, hold it at eye level so that the head and neck are in a neutral position.
  • Take breaks: Take frequent breaks when using the device. Stand up and stretch the neck and shoulders frequently to relieve tension.
  • Exercise: Exercising regularly to strengthen the muscles in the neck and upper back can help reduce the risk of injury.
  • Adjust the workstation: When working at the desk, make sure the computer screen is at eye level and use a chair with good back support.

Text neck syndrome is a common issue that can cause a great deal of discomfort and pain. By taking steps to prevent it, the neck and spine can be protected from being injured. If you want to discuss with the experts according to your situation, you can come to PrimoCare Medical Clinic and get professional advice from our professionals. We are ready to take care of your optimal health. You can inquire or make an appointment in advance here.

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The Relations Between Stress and Hormones

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The Relations Between Stress and Hormones

Stress can be defined as a state of worry or mental tension caused by a difficult situation. Everyone experiences stress to some degree. Stress can come from various sources such as work, relationships, and personal issues. However, stress is not just a psychological phenomenon; it also causes your body to react to stress by releasing hormones, which affect your physical health. 

Types of Stress

There are two main types of stress:

Acute stress: Short-term stress that goes away quickly. Acute stress helps you manage dangerous situations and it also occurs when you do something new or exciting. All people have acute stress at one time or another.

Chronic stress: Stress that lasts for a longer period of time and occurs when you have money problems, an unhappy marriage, or trouble at work. Any type of stress that goes on for weeks or months is chronic stress. You can become so used to chronic stress that you don’t realize it is a problem and it may lead to health problems if you don’t find ways to manage it at the early stage.

How Do Hormones Respond to Stress?

The body reacts to stress by releasing hormones and these hormones make the brain more alert, causing the muscles to tense, and increasing the pulse. These reactions are good in the short term as these reactions can be considered as the body’s way of protecting itself.

When the body responds to stress in the way that it prepares to either fight-or-flight , the body releases hormones, including adrenaline and cortisol, which increase not only heart rate but also the blood pressure and energy levels. These hormones can help you to respond to stress effectively.

The body’s stress response system is usually self-limiting. Once a perceived threat has passed, hormone levels return to normal. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to baseline levels, and other systems resume their regular activities.

But when stressors are always present and you constantly feel under attack, that fight-or-flight reaction stays turned on.

The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that follow can disrupt almost all your body’s processes. This puts you at increased risk of many health problems, including:

  • Anxiety
  • Depression
  • Digestive problems
  • Headaches
  • Muscle tension and pain
  • Heart disease, heart attack, high blood pressure and stroke
  • Insomnia
  • Weight gain
  • Memory and concentration impairment

Stress and Hormonal Imbalance

When you have prolonged stress, the hormone called cortisol increases. When cortisol hormones undergo an abnormal increase through chronic stress, all other bodily processes are compromised. 

Chronic Stress can disrupt the balance of other hormones in our bodies, leading to further problems. For example, causing an imbalance between estrogen and progesterone, which can result in menstrual irregularities, reduced fertility, and endometriosis. Similarly, stress can also cause a decrease in testosterone levels, which can lead to decreased energy levels, muscle mass, and sexual function.

Managing the Relations between Stress and Hormones

Given the close relations between stress and hormones, it’s essential to take steps to manage stress effectively. This can include lifestyle changes, such as exercise, relaxation techniques, and stress-management programs including: 

  • Healthy diet, regular exercise and enough sleep
  • Relaxation techniques such as yoga, deep breathing, massage or meditation
  • Take time for hobbies, such as reading, listening to music, or watching your favorite show or movie
  • Building strong relationships and networks
  • Volunteering in your community
  • Organize and prioritize what needed to be accomplished at home and work
  • Seek professional counseling to help develop specific coping strategies to manage stress

Stress and hormones are closely connected, and stress can have a significant impact on the balance of hormones in our bodies. By understanding these relations, we can take steps to manage stress and maintain our hormonal balance, leading to better physical and mental health.

If you are stressed and want to consult a doctor to adjust lifestyle behavior for better health, you can come and get advice at Primocare Medical Clinic to join the Personalized Lifestyle Medicine program designed for individuals. We are ready to take care of your health and your mind to be completely strong. You can inquire or make an appointment in advance here.

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Breaking Down the Basics of Nutrition: A Guide To Eating Well

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Breaking Down the Basics of Nutrition: A Guide To Eating Well

Nutrition is a vital component of our overall health and well-being. However, it might be challenging to determine what to eat in order to be healthy with tons of conflicting information out there. Healthy eating doesn’t need to be complicated and it’s possible to nourish your body while enjoying the foods you love. Check out this article to get the information on fundamentals of nutrition and how to eat healthy. 

Macronutrients: Carbohydrates, proteins, and fats are the three macronutrients that make up the majority of our diet. Proteins are vital for constructing and repairing tissues, whereas lipids are required for a variety of processes, including the generation of hormones and the absorption of vitamins. Carbohydrates offer energy. Aim to have a balanced diet that includes all three macronutrients in the proper proportions.

Micronutrients: Our bodies require certain vitamins and minerals called micronutrients in order to function properly. These consist of the minerals calcium, iron, and potassium as well as the vitamins A, B, C, D, E, and K. A balanced diet should provide you with all the micronutrients you need. However, some people may require supplements to ensure they meet their daily requirements.

Fiber: Fiber is a type of carbohydrate that is essential for digestive health. It helps in regulating bowel movements and can also help reduce the risk of chronic diseases such as heart disease and diabetes. Include plenty of fiber-rich foods, such as fruits, vegetables, whole grains, and legumes in your diet.

Hydration: Staying hydrated is crucial for our health, and it’s recommended to drink at least eight glasses of water a day. However, this can vary depending on factors such as age, gender, activity level, and climate. Aim to drink water throughout the day and limit your intake of sugary and caffeinated beverages.

Nutrition plays a crucial role in maintaining overall health, and eating a balanced diet that includes all the essential macronutrients, micronutrients, fiber, and hydration is essential for sustaining good health. In order to optimize the best health, remember to enjoy a balanced diet, limit your intake of processed foods and sugary drinks, and stay hydrated throughout the day.

If you would like to have a consultation with the medical professionals to optimize for your best lifestyle and diet plan tailored for you, you can visit PrimoCare Medical Clinic. We are ready to take care of your health ultimately. You can inquire or make an appointment in advance here. 

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Understanding the Benefits of Preventive Care: Why Investing in Your Health is Worth It!

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Understanding the Benefits of Preventive Care: Why Investing in Your Health is Worth It!

Preventive care is an essential aspect of maintaining good health, yet many people overlook its importance. Seeking medical advice when you feel healthy seems unnecessary, routine check-ups and screenings can identify potential health issues before they become serious. 

Prevention is better than cure: Preventive care aims to identify health issues early, before they become more serious and necessitate more invasive, expensive treatments. Investing in your health through regular check-ups and screenings ensure you to potentially avoid the need for more intensive medical interventions. Check out the following benefits to know why investing in your health is worth it: 

Financial savings in the long term: Preventive treatment can help in achieving long-term financial savings. Through early identification on potential health issues, costly medical bills and the need for expensive treatments can be avoided. Additionally, many preventive services are covered by insurance without any out-of-pocket costs, making it a cost-effective way to maintain your health at its best.

Enhances quality of life: Regular preventive care can help you feel your best and improve your overall quality of life. Early detection of health issues allows you to take action before they begin to affect your daily living. On top of that, preventive care can assist you to keep track with vaccinations, prevent you from illnesses and keep you healthy.

Reduces the risk of chronic conditions: Preventive care can help manage or avoid many chronic conditions such as diabetes, heart disease and cancer. You can manage your health and lower your risk of getting chronic conditions by identifying risk factors early, such as high blood pressure or high cholesterol. Then lifestyle adjustments can be done through consultation with your healthcare provider. 

Preventive care is an essential component of maintaining optimal health. Regular check-ups and exams ,vaccination are an investment in your health that can help you avoid serious issues later on. Don’t wait until you’re feeling sick to visit a healthcare provider. Prioritize preventive care and take control of your health right away.

If you are facing challenges in choosing the perfectly fit healthcare provider, PrimoCare Medical Clinic is here for you to provide the services tailored especially for you. Our experts listen empathetically to individuals and determine the best course of action according to your needs. We will act as your partner, by your side, at every step of your health journey to give you the optimal health with the most satisfactory experiences. Make an advance appointment or  inquire with us here.

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Tips to Manage Chronic Medical Conditions

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Tips to Manage Chronic Medical Conditions

What is A Chronic Condition?

A chronic disease is a condition that lasts for 3 months or longer which requires continuous medical attention, daily activity adaptations, or both.

It is challenging to manage chronic conditions, especially non-communicable diseases (NCDs), such as diabetes, heart disease, arthritis, and cancer. However, these conditions can be maintained through the right strategies of lifestyle changes.

Common Causes of Chronic Conditions

The common causes of chronic medical conditions include: 

  • Usage of tobacco and exposure to second-hand smoke .
  • Malnutrition 
  • Physical inactivity
  • Excessive alcohol drinking

How To Manage Chronic Conditions?

To reduce the risk of developing NCDs: 

  1. Collaborate with healthcare providers: Healthcare providers play an important role when it comes to treating and managing chronic medical conditions as they can provide guidance on lifestyle changes, develop treatment plans tailor for you, and inform how to monitor the conditions. It is important to make sure to keep regular appointments and schedule consultations with your healthcare provider to discuss any concerns or challenges you’re facing.
  2. Lifestyle adjustments: Lifestyle adjustments, such as maintaining a healthy diet, engaging in regular exercise, and obtaining sufficient sleep, can significantly affect in managing chronic medical conditions. With the guidance of the healthcare provider, develop a plan that is specific to requirements. Treatments like physical therapy and nutrition counseling can be part of the adjustment for more effective and efficient results. 
  3. Seek assistance: Managing a chronic condition can be challenging, both physically and emotionally. Get assistance from family, friends, or a support group to help you get through the challenges you’re facing. Therapies and meditation which can enhance mental health can be considered to help manage stress and improve mental health.
  4. Keep track of prescriptions: Managing a chronic condition can be challenging, but with the right strategies and resources, it’s possible to improve the condition and maintain a good quality of life. Consult with the healthcare provider to develop a suitable treatment plan for you and make lifestyle changes to improve your health. 

Although managing chronic conditions might be difficult, it is possible to retain a high quality of life while also enhancing your health. Develop a treatment strategy that is effective for you with the help of your doctor, alter your lifestyle to enhance your health, get support when you need it, and take your medications as prescribed. Asking for assistance is important since managing a chronic condition requires collaboration.

If you are planning to make lifestyle changes or consult with the medical professionals for your chronic conditions, visit PrimoCare Medical Clinic as we are always ready for your optimal health. Make an advance appointment or  inquire with us here.

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The Difference between Chiropractic Massage and Physiotherapy

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The Difference between Chiropractic Massage and Physiotherapy

Chiropractic massage and physiotherapy are both popular methods of treating musculoskeletal conditions, but they differ in their approach and techniques. While both are focused on helping patients overcome pain and mobility issues, there are some fundamental differences between the two treatments and understanding these differences can help you make an informed decision about which therapy is right for you.

Chiropractic Massage

Chiropractic massage is a type of alternative medicine with manual therapy involving the use of hands to manipulate and mobilize the muscles, joints, and soft tissues of the body. This therapy is based on the belief that misalignments or subluxations of joints can cause a range of health problems, and that by restoring proper alignment, the body can heal itself. Chiropractors often use spinal adjustments, or high-velocity, low-amplitude thrusts, to correct these subluxations, as well as other techniques like soft tissue manipulation, stretching, and exercise. Chiropractic massage is often used to treat conditions like back pain, neck pain, headaches, and sciatica.

Physiotherapy

Physiotherapy is a broader term that encompasses a range of techniques designed to promote healing, reduce pain, and improve mobility. Physiotherapists use a variety of techniques, including exercise therapy, manual therapy, and electrotherapy which were proven to be effective to  treat a wide range of musculoskeletal and neurological conditions. Physiotherapy aims to restore function and mobility to the affected area, and to prevent further injury or disability. Some common conditions treated with physiotherapy include sports injuries, arthritis, and chronic pain.

Who Should Get Physiotherapy?

Physiotherapy can be performed both before and after having any abnormalities as it is the care and restoration of the body’s work systems such as muscles, bones, blood circulation to work efficiently. Physiotherapy is used to treat people with health problems related to back pain, neck pain, injuries or other illnesses that require treatment as follows:

  • Rehabilitation after injury
  • Those who have symptoms of office syndrome
  • People who are unable to move their joints to the full range of motion, such as stiffness of shoulder joints or knee joints, triggered fingers
  • People who are injured from activities such as exercising, playing sports
  • People who start having body aches such as neck pain, shoulder pain, arm pain, back pain, hip pain, knee pain, leg pain, ankle pain

If you would like to make an appointment to consult with a doctor or physical therapist, you can come and get advice at PrimoCare Medical Clinic. We are ready to take care of your health and your mind to be completely healthy, promoting, preventing and maintaining physical health by using exercise management to the use of specialized tools. You can inquire or make an appointment in advance here.

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How to Stay Active: Fitness Tips for Any Age

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How to Stay Active: Fitness Tips for Any Age

Staying active is important for people of all ages. Regular exercise can help improve your physical health, mental wellbeing, and overall quality of life. However, finding the motivation to stay active can be a challenge, especially as you get older. Check out these easy to follow tips to stay active at any age. 

  • Find an Physical Activity You Enjoy

One of the keys to staying active is to find an activity that you enjoy doing. Whether it’s running, hiking, swimming, dancing, or playing a sport, there are many different ways to get moving. When you enjoy what you’re doing, you’re more likely to stick with it, and you’ll be more motivated to push yourself to improve.

  • Start Slowly

If you haven’t been active for a while, it’s important to start slowly and gradually build up your strength and endurance. You don’t want to push yourself too hard too soon and risk injury. Start with low-impact activities like walking, cycling, or swimming and gradually increase the intensity and duration of your workouts.

  • Set Realistic Goals

Setting realistic goals is an important part of staying motivated. Start by setting short-term goals, such as walking for 30 minutes a day or doing 10 pushups. As you achieve these goals, you can gradually increase the difficulty of your workouts and set more challenging long-term goals.

  • Incorporate Strength Training

Strength training is an important part of any fitness routine, especially as you get older. It can help build or maintain muscle mass, increase bone density, and may improve balance and coordination (beneficial in prevention of fall in elderly). You don’t need to lift heavy weights to get the benefits of strength training. Bodyweight exercises like pushups, squats, and lunges can be just as effective. 

  • Stay Consistent

Consistency is key when it comes to staying active. Make exercise a regular part of your routine, and try to do something active every day. Even if it’s just a short walk or a few minutes of stretching, staying consistent will help you build healthy habits and make exercise a natural part of your life.

If you would like to have a consultation with the medical professionals to optimize your best lifestyle, you can visit PrimoCare Medical Clinic. We are ready to take care of your health ultimately. You can inquire or make an appointment in advance here.

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