OrthoPrime

28/11/2025

50%off on hijama therapy

12/08/2024

10/08/2024

What We Treat:

❄️Sciatica
❄️OsteoArthritis
❄️Low Back Pain
❄️Frozen Shoulder
❄️Shoulder Pain
❄️Carpal Tunnel Syndrome
❄️Stroke
❄️CP Child

28/05/2024

PAK TOWER MAIN RANGE ROAD RAWALINDI
03340974446

21/12/2023

🗯️SYMPTOMS OF KNEE OSTEOARTHRITIS🗯️

07/12/2023

⏳TIPS TO PREVENT LOW BACK PAIN⏳

🗞Engage in regular physical activity to strengthen the muscles that support your spine, including the core muscles.
Include exercises that promote flexibility and improve posture, such as yoga or Pilates.

🗞Maintaining a healthy weight reduces the load on your spine.
Practice Good Posture:

🗞When lifting heavy objects, bend at the knees, not at the waist. Hold the object close to your body and lift with your legs rather than your back.

🗞Take breaks from sitting, especially if you have a desk job. Stand up, stretch, and walk around periodically to prevent stiffness and muscle strain.

🗞Wear comfortable shoes that provide proper support. Avoid high heels for extended periods, as they can contribute to back pain.
Quit Smoking:

🗞Proper hydration is important for overall health, including the health of your spinal discs. Drink an adequate amount of water each day.

🗞 Strengthening your core muscles, including the abdominal and back muscles, helps stabilize the spine and reduce the risk of injury.

🗞Ensure that your home and workplace are equipped with ergonomic furniture and tools. This includes chairs, desks, and computer setups that promote good posture.

🗞Stress can contribute to muscle tightness and back pain. Practice stress management techniques such as deep breathing, meditation, or mindfulness.
Get Quality Sleep:

🗞Invest in a comfortable mattress and pillows that provide proper support for your spine. Maintain a regular sleep schedule to promote overall health.

06/12/2023

💥FACTS ABOUT LOW BACK PAIN💥

🧠Low back pain is incredibly common, affecting people worldwide. It is estimated that about 80% of adults will experience low back pain at some point in their lives.

🧠Low back pain is a leading cause of disability globally

🧠Work-related factors, such as heavy lifting, prolonged sitting, and poor ergonomics, can contribute to the development of low back pain. It is a common reason for missed work days

🧠As people age, the risk of experiencing low back pain increases. Age-related changes, such as degenerative disc disease and loss of bone density, can contribute to the development of back pain

🧠 Regular exercise, especially activities that strengthen the core and back muscles, can help prevent and alleviate low back pain. Maintaining a healthy weight also reduces the risk.

05/12/2023

💥5 BEST EXERCISES FOR LOW BACK PAIN💥

💦Knee-to-Chest Stretch:

1.Lie on your back with knees bent and feet flat on the floor.
2.Bring one knee to your chest, holding it with both hands.
3.Hold for 15-30 seconds and switch legs.

💦Hamstring Stretch:

1.Lie on your back with one leg extended straight and the other leg bent.
2.Use a towel or strap to gently pull the extended leg toward your chest.

💦Bridge Exercise:

1.Lie on your back with knees bent and feet flat on the floor.
2.Lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
3.Hold for a few seconds and lower your hips back down.

💦Cat-Cow Stretch:

1.Start on your hands and knees in a tabletop position.
2.Inhale, arch your back, and lift your head and tailbone (Cow).
3.Exhale, round your spine, and tuck your chin to your chest (Cat).
Repeat the sequence.

💦Pelvic Rotations

1.Lie comfortably on the floor with your legs crossed or extended in front of you.
2.Place your hands on your knees.
3.Inhale and lengthen your spine.
4.Exhale and gently rotate your pelvis to one side.
5.Hold the stretch for a few seconds, feeling a gentle stretch in your lower back and hips.
Inhale and return to the center.
5.Exhale and rotate your pelvis to the other side.
Hold for a few seconds.
6.Repeat the sequence, alternating sides.

04/12/2023

💥 CAUSES OF LOWBACK PAIN💥

🔍Muscle Strain:
One of the most prevalent causes is muscle strain. This often results from improper lifting techniques, sudden movements, or overuse of the lower back muscles.

🔍Herniated Disc:
A herniated or slipped disc occurs when the soft inner material of an intervertebral disc protrudes through the tough outer layer. This can irritate nearby nerves in the lower back, causing pain, numbness, or tingling.

🔍Degenerative Disc Disease:
As part of the natural aging process, the intervertebral discs in the spine may degenerate over time. This can lead to diminished disc height, reduced shock absorption, and increased susceptibility to pain and discomfort.

🔍Spinal Stenosis:
Spinal stenosis involves the narrowing of the spinal canal, putting pressure on the nerves within the lower back. This compression can lead to pain, numbness, or weakness in the legs, especially during walking or prolonged standing.

🔍Scoliosis:
An abnormal curvature of the spine, such as scoliosis, can lead to uneven stress on the lower back, causing pain and discomfort.

🔍Poor Posture:
Prolonged periods of sitting or standing with poor posture can strain the muscles and ligaments in the lower back, contributing to pain over time.

🔍Obesity:
Excess body weight, particularly around the abdomen, can put additional stress on the lower back, leading to pain and discomfort.