with Shakthi Vaidya. Here are a few things that you can do post-treatment.
1. Rest.
If you are able to, rest. Your body was undergoing its healing processes while you were on the treatment with Acupuncture needles in it and the healing process will continue. If you are unable to rest, it is also okay to go back to work but remember to take it easy.
2. Apply a heating pad to your lower back.
A heating pad boosts the circulation of blood throughout the body. This allows nutrients and oxygen to reach the desired area and flush out any toxins which can promote healing.
It is always a great idea to use the heating pad in the mornings and at night if you are able to.
A heating pad can also be used as a preventative measure to increase circulation to areas of your body that are used often.
3. Stretch and strengthen your lower back. Here are a few of my favorite stretches:
Stretch: Single Knee to Chest
Instructions: Bend up one knee and grab with both hands either behind the knee or in front of the bent knee. Relax and keep the opposite leg down and straight (unless hook-lying, then keep foot flat), and then pull the bent knee toward the chest
Parameters: Hold for 15 to 30 seconds, 3 to 5 repetitions, 1 to 3 times per day.
Stretch: Double Knee to Chest
Instructions: In supine, bring one bent knee to the chest and hold the knee with an ipsilateral hand. Then slowly bring up the other knee to the chest and hold the knee with an ipsilateral hand
Parameters: Hold for 15 to 30 seconds 3 to 5 repetitions, 1 to 3 times per day
Stretch: Lower Trunk Rotation
Instruction: Start with the back flat and hips and knees at 90 degrees of flexion (90/90). The patient places their arms out to the sides and rotates their knees fully to the left and then follows by going to the right. Abdominals remain engaged to avoid lumbar extension and knees should remain together. Movements should be slow. For a warm-up, only go the part range and then progress to end range rotations. The therapist may add neck rotation to the opposite side to increase rotation. Shoulders should stay in contact with the surface.
Parameters: Repeat 10 to 20 times, 1 to 3 times per day
Strengthen: Lumbar Spine, Bent-Knee Fall-Outs
Instruction: With knees and feet together, feet planted on the floor, the patient finds neutral spine and holds. The patient then allows one hip to fall out into abduction and external rotation while maintaining a neutral spine. The patient returns to the start position and performs on the opposite side (A). Patients may also do this bilaterally with both legs at the same time
Parameters: 10 times each side up to 3 sets, 1 time per day or every other day
Strengthen: Lumbar Spine, Bent-Knee Lift
Instruction: With knees and feet together, feet planted on floor, patient finds neutral spine and holds. Patient then flexes hip, bringing one foot up and off the surface approximately 6 inches while maintaining neutral spine. Patient returns to start position and performs on the opposite side (A). Further progression involves bringing both legs up together and then lowering one leg at a time (B). The advanced version involves patient flexing both hips, bringing feet up at the same time and then lowering together.
Strengthen: Lumbar Spine, Lift All Fours, “Superman” and “Rocketman”
Instruction: “Superman”: With arms overhead and legs extended, position patient’s forehead on a small roll to maintain neutral neck. A table with a hole for the face will also suffice. While maintaining neutral spine, patient raises both arms and legs off the table 6 inches with elbows and knees extended (A). This can also be done with arms by the sides “rocketman” (B).
Parameters: Hold 3 to 5 seconds, to increase endurance holds may be extended, 10 times each up to 3 sets, 1 time per day or every other day
Strengthen: Lumbar Spine, Heel Lift
Instruction: Alternating heels: While maintaining neutral spine in the bridge position, patient raises one heel off the table. Repeat to other side (A). Bilateral heels: While maintaining neutral spine in the bridge position, patient raises both heels off the table. Repeat to other side (B).
Parameters: Hold 3 to 5 seconds, 10 times each up to 3 sets, 1 time per day or every other day
4. Drink some anti-inflammatory teas.
If you have been given an herbal formula remember to drink it as instructed. Remember, please do not add anything to the formulas. It is beautifully balanced and adding another ingredient will change its therapeutic effects of it.
If you would like to take an herbal formula, please reach out to me so that in your next visit, I can order one for you.
Here is a list of my favorites.
Turmeric
Licorice Root
Tulsi aka Holy Basil
Ginger
Green Tea
Chamomile (Preferably at night)
Remember it is best to drink loose leaf teas since many of the tea packets contain plastic.
Source: Bryan, Elizabeth. " The Comprehensive Manual of Therapeutic Exercises."
Disclaimer: This post is for educational purposes and is not intended to be a substitute for professional medical advice. Please work with your licensed healthcare provider with any conditionals regarding a medical condition.