Musculoskeletal disorders (MSDs) consist of minor physical disabilities. This term is used to describe a range of conditions that affect the muscles, bones, and joints. Musculoskeletal disorders are extremely common in today’s life. The severity of musculoskeletal disorders can vary and, your risk increases with age. Even the pain and discomfort may interfere with everyday activities.
So here are few Musculoskeletal Disorders Treatments options that you can practice at home:
Practising yoga daily - Yoga is a lifelong practice that not only benefits your mental and emotional body but also maintains the physical fitness in your body. Moreover, yoga induces relaxation, relieves stress, and strongly supports the nervous system of your body.
Practising yoga is an excellent method for increasing the strength of bones, muscles and connective tissues. Through different poses or asanas, yoga helps you to gently stretch muscles and connective tissues, resulting in more flexibility. It makes your bones fit and promotes elasticity through weight-bearing exercises. Moreover, practising yoga increases your ability to balance your body rightly.
Regular exercise can play a crucial role in the treatment of musculoskeletal disorders, thus optimizing both mental and physical health and improving sleep and decreasing fatigue. An exercise program for patients with musculoskeletal disorders
- Increases functional joint stability
- Enhances bone turnover
- Restores a range of motion of the affected joints
- Reduces pain,
- Improves overall body balance, and
- Decreases health risks associated with a sedentary lifestyle.
Ayurvedic medicine – a simpler option for musculoskeletal disorders treatments
Originated in India, Ayurvedic medicine is one of the world’s oldest medical systems and remains one of the country’s traditional health care methods. However, in recent years, Western culture has also appreciated this procedure of holistic healing for the patient’s mind, body and spirit.
Ayurveda has tremendous physical and mental benefits that help in improving the overall quality of life of a person, thus it’s considered as one of the best option in treating musculoskeletal disorders.
Arthrodol Tablet is one such ayurvedic medicine for musculoskeletal disorders. It’s manufactured by Dr Palep’s Medical Research Foundation Pvt. Ltd and is very effective in healing your body. Arthrodol Tablet instantly relieves pain, releases stiffness or firmness in the body, improves the mobility of joints by inhibiting the prostaglandins, reduces oxidative stress and edema of the soft tissues.
For more information on Dr Palep’s Medical Research Foundation visit: www.palepmrf.com
Use of natural herbs from the kitchen
Turmeric can be taken to keep your musculoskeletal system healthy. Yogis intake turmeric to support ligaments and tendons, and to promote flexibility. Turmeric is a strong anti-inflammatory herb - to use it effectively for chronic pain take turmeric daily for a period of time.
Ginger also has many medical benefits and has been used as an anti-inflammatory agent for musculoskeletal diseases. Regular consumption of ginger, leads to reduction in pain levels and improves mobility.
Many nutrients are needed to keep the musculoskeletal system healthy. Fruits and vegetables contain an array of minerals, vitamins, antioxidants and alkaline salts - all of which can have a beneficial effect on musculoskeletal disorders.
Vitamin D3, magnesium and calcium is undoubtedly important for musculoskeletal health. So make sure you have a good combination of fruits and healthy vegetables like spinach, kale, turnips, cabbage, broccoli, cauliflower, green peas, collard greens etc – all in your diet. Even fish like sardines is good. All these healthy food items contain a lot of nutrients - in just one serving; hence make sure you have plenty of these.
Some best practices that you can follow
Apart from the above musculoskeletal disorders treatment options, there are few other best practices that you can follow to reduce your risk of musculoskeletal disorders and other repetitive strain injuries.
Proper laptop set ups
Laptops are not ergonomically well-designed for extended use. To avoid musculoskeletal stress, arrange your laptop to a proper level. Ensure that the screen is at the eye level by using a laptop riser/stand. Even your shoulders and arms need to be in a comfortable position, with your elbows bent to ninety degrees.
Instead of slouching on a couch or just lazing around with the laptop, use an office chair. Use external devices such as a separate keyboard or mouse. Plus, take regular small breaks to give your nerves, muscles, and joints a rest.
Right use of Smart phones
More than 90% of the population today own a smart phone. Uncomfortable postures including bent necks are common while using smart phones. To avoid muscular strain, ensure that you lessen the bend in your neck by keeping your phone as near to the eye level as possible when typing. Even make sure your wrists are comfortable, relaxed and as straight as possible. Also practise switching between using your fingers and your thumb when texting.
Even the constant use of ipads is a major reason behind musculoskeletal disorder. So while using ipads make sure to maintain a neutral wrist posture and use a stand that adjusts the tilt of the screen rather than using your hand to support the tablet. Be careful of your neck posture and avoid looking down for longer time.