L'Officina della Salute Gussola.

01/12/2025

28/11/2025

𝙉𝙤! 𝙇𝙖 𝙫𝙞𝙩𝙖𝙢𝙞𝙣𝙖 𝘿 𝙣𝙤𝙣 è 𝙪𝙣𝙖 𝙢𝙤𝙙𝙖!

Nonostante le numerosissime evidenze scientifiche c’è ancora chi afferma che sia una moda. Decisamente vergognoso!

Avere valori ottimali di vitamina D (50-70 ng/ml) è importante per la nostra salute!

Deficit di vitamina D rappresentano un problema di salute globale che affligge oltre un miliardo di bambini e adulti in tutto il mondo.

Le conseguenze della carenza di vitamina D non possono essere sottovalutate.

Stanchezza cronica? Potrebbe esserci una carenza di vitamina D!
Debolezza e predisposizione ad Infezioni? Potrebbe esserci una carenza di vitamina D!

È stata riscontrata un'associazione tra la carenza di vitamina D e una miriade di malattie acute e croniche, tra cui preeclampsia, carie dentale infantile, parodontite, malattie autoimmuni, malattie infettive, malattie cardiovascolari, tumori mortali, diabete di tipo 2 e disturbi neurologici (1).

Ovviamente, quando non è possibile sintetizzarla, l’integrazione della vitamina D3 deve essere giornaliera. Dosi settimanali o addirittura mensili sono decisamente fuori luogo (2, 3).

A proposito, si tratta di una vitamina 𝙡𝙞𝙥𝙤𝙨𝙤𝙡𝙞𝙗𝙞𝙡𝙚. Quindi, si assume ai pasti. 𝐀 𝐟𝐚𝐯𝐨𝐫𝐢𝐫𝐧𝐞 𝐥'𝐚𝐬𝐬𝐨𝐫𝐛𝐢𝐦𝐞𝐧𝐭𝐨 𝐧𝐨𝐧 𝐬𝐨𝐧𝐨 𝐥𝐞 𝐩𝐫𝐨𝐭𝐞𝐢𝐧𝐞, 𝐦𝐚 𝐢 𝐠𝐫𝐚𝐬𝐬𝐢!

Se si assume per via sublinguale, si bypassa l'assorbimento intestinale.
Se, nonostante l'integrazione di D3, i valori ematici di vitamina D non salgono (tali valori corrispondono alla D3 idrossilata a livello epatico), sarebbe opportuno verificare i livelli di magnesio.

(1) Holick MF. The vitamin D deficiency pandemic: Approaches for diagnosis, treatment and prevention. Rev Endocr Metab Disord. 2017 Jun;18(2):153-165. doi: 10.1007/s11154-017-9424-1. PMID: 28516265.

(2) Fassio, A., Adami, G., Rossini, M., Giollo, A., Caimmi, C., Bixio, R., Viapiana, O., Milleri, S., Gatti, M., & Gatti, D. (2020). Pharmacokinetics of Oral Cholecalciferol in Healthy Subjects with Vitamin D Deficiency: A Randomized Open-Label Study. Nutrients, 12(6), 1553.

(3) Ketha, H., Thacher, T. D., Oberhelman, S. S., Fischer, P. R., Singh, R. J., & Kumar, R. (2018). Comparison of the effect of daily versus bolus dose maternal vitamin D3 supplementation on the 24,25-dihydroxyvitamin D3 to 25-hydroxyvitamin D3 ratio. Bone, 110, 321–325.

27/11/2025

25/11/2025

L4-L5 Physiotherapy management of disc bulging

of treatment:
▪︎To relieve pain and minimise caregiver burden
▪︎To prevent deformity and stiffness
▪︎To improve muscle strength and flexibility
▪︎To maintain functional activities
▪︎To maintain ROM
▪︎To reduce muscle spasms or tightness
▪︎To improve postural correction
▪︎To rehabilate the patient
▪︎To maintain normal alignment of spine

procedure:

1. Back Stretching exercises :
》Stretching exercises - Erector spinae, Hamstring muscles, Piriformis, Gluteus muscles and Hip flexor stretches and hip rotations can help improve hip mobility and reduce stiffness.

2. Strengthening Exercises:

●Back Strengthening:
》Exercises like superman stretch, plank, and back extensions can help strengthen back muscles and improve posture.

●Core Strengthening:
》Exercises like crunches, leg raises, and planks can help improve core strength and stability.

3. Aerobic Exercises:

●Swimming:
》Swimming is another low-impact activity that can improve cardiovascular health and range of motion.
☆ Swimming: three times a week for six weeks: 10 min warm-up + 5 min stretching

4. Breathing exercises - deep breathing

5. Mobilizing exercise
▪️Cat - Cow

▪️Knee to chest stretch

▪️Child's Pose

▪️Pelvic tilts

6. Electrotherapy-
》Deep heat- SWD
》TENS
》Moist heat compression

7. Ergonomic correction

8. Core stability exercises
》Bridging
》Plank

9. Others (by physio)
➡️Mobilization and manipulation
➡️Isometric back muscle exercise
➡️Myofacial release
➡️Buttocks contraction
➡️Neurodynamic stretching
➡️Hydrotherapy - pool therapy
➡️DTFM
➡️Posture re-education exercise
➡️Aquatic vertical traction (decompression)
➡️Dry needling

ADL

》Regular home exercises
》Posture correction ( Ergonomics)
》To maintain spinal alignment
》Avoid Smoking, alcohol
》Swimming
》Maintain good posture to prevent a hunched spine.
》Use ergonomic furniture and avoid prolonged sitting and forward bending position.
》 Position change after 30 min ( must)
》 Sunrise ☀ 45 min everyday
》 Avoid weight bearing
》Avoid soft sofas and poor sitting posture
》Avoid twisting, lifting heavy objects
》Use lumber corset during journey
》Avoid prolong sitting & bending position
》Avoid high heels or unsupportive shoes
》Lifestyle Modifications
》Don’t smoke or use other to***co products
》Keep a healthy weight and reduce obesity
》Avoid alcohol
》Stay Hydrated: Drink plenty of water
》Calcium and Vitamin D

👉Talk to your doctor!

🔎 It is important to consult your doctor before starting any exercise. If any of the exercises below cause more or worse pain, please stop immediately.

▪️Exercises should be done 3 times per day.
●Holding 10 seconds
●Repetitions 10 times


M.R Physiotherapy and Rehabilitation Center

Md. Mokhlesur Rahman