Do’s & Don’ts
- When sleeping, use a pillow that supports your head, neck and shoulder so that your cervical spine is fully supported. This will prevent neck pain and stiffness early in the morning.
- Squat down to lift objects from the ground. Use your hip, thigh and legs to lift heavy weight so that your lower back is not compromised and prevent injuries.
- Stand up and walk for 8-10 minutes after sitting down for 30 minutes at a stretch.
- Work on your core, glutes (hips) and obliques to strengthen your back muscles and prevent injuries to your spine for a longer time.
- If you are traveling with a weak back or neck and experiencing mild pain/discomfort, then use lower back belts or neck collars that help your back muscles keep the spine upright. It helps in immobilizing your spine to a certain extent that can prevent further injuries.
Note: Do not make wearing a belt a regular habit, instead work on your core muscles. The relief and support that the belt provides is temporary, whereas if done properly and regularly, exercises can give a permanent solution. Check with an accredited physiotherapist on the specific protocols for strengthening of neck and back muscles.
- Do not sit for long hours. When sitting, sit up with your back straight.
Tip: When your back starts to slouch then stand and walk around for 10 minutes before sitting again. Try not to sit for more than 30 minutes at a stretch. - Do not work in half bent positions and if you must stand for longer hours, then keep a foot support that can help you shift your body weight from time to time.
- Travelers: Do not go for an adventurous trip that entails heavy physical activity without prior training. Train for at least 4-6 weeks before going on a physically demanding weekend/vacation, e.g. those involving hiking, trekking, climbing and other such activities.
- Fitness enthusiasts: If you are trying to lose weight then include a good workout routine along with diet control, so that you do not lose a lot of muscle mass, which eventually can put pressure on your spinal joints.
- Do not stretch, massage or try any exercise when experiencing back of neck pain. Complete bed rest or restricted mobility is the safest way to prevent aggravation of the injury. Speak to your physician for first aid and then seek a specialist opinion if pain persists. Cold and hot packs are usually safe as relief measures but check with your doctor when to use which modality.
Patient Information
Conditions
Treatments
Preventive Care
Our Approach
At The We are spine we offer the most advanced and
effective bespoke treatment packages to suit your needs
Assessment
For effective pain treatment, it is imperative to diagnose the underlying condition.
Surgery
We advise surgical intervention only when the risk of surgery is far lower than the risk of leaving…
Rehab
We guide individuals on how to prevent first or recurrent back pain by suggesting lifestyle…
Patients’ Testimonials
Satyam Bairoliya
2023-07-17
On behalf of my grandfather-
I met up with Dr Abhay due to a disk prolapse (Slip Disk). Dr abhay started off by giving me a comfortable space to share my problems especially given the fact that hailing from a small town it was not everyday that a doctor asked a lot of relevant questions ensure the best remedy.
Dr abhay suggested me to undergo a regular physiotherapist sessions, that’s when I was introduced to Dr.Shikha.
Her sessions were extremely simple to understand. Given the fact that it was done over video it was all the more impressive. I have been gradually recovering my strength and Dr.Abhay’s regular followups ensured the correct steps are being followed throughout the journey to ensure that i avoid surgery.
Truly in line with the catchphrase “we are spine” Thanks for everything 😄
Geeta Jaisinghani
2023-07-16
hi I am geeta Jaisinghani, senior citizen, from mumbai. I was going thru severe back n neck pain. No doctors n physios really cud help me.
Finally my son contacted Dr Abhay Nene ( whom we know sync several years )on video calling n he saw my reports n said only physio wil give complete relief n no need for any surgery.
He advised some walking posture n told me to contact Dr. Shikha Jain. Dr Nene said she wil give best help to me n truly I cud not believe in just the first few sessions itself I got soo much relief. she was very confident n had patience in training me thru zoom meeting. I thank God for Dr. Nene and Dr. Shikha Jain.
They r the bestest I hav known n cud refer to anyone.
God bless them both as they r truly dedicated to their work
and caring.
Saju Thomas
2023-07-16
I am from Kerala. I suffered a lot because of my chronic backache. The pain radiated to my arms as well as the legs , and caused numbness and weakness. I was in a situation where I can't do my everyday routine.Other doctors suggested me for surgery or else there will be a condition to sit on a wheelchair. At this point one of my friend Rohit Gokhle suggested about we are spine team, and decided to give it a try. Now I think this was the best decision I ever made. The team of we are spine helped me for a fast recovery. Especially Dr. Shika Jain. Dr. did a great job with my first ever health exam. She explained everything to me in a very clear manner. Not only has she taken great care of my health, but also she is lovely to speak with at every appointment. It's rare to find a doctor that combines such personal touches and care for a patient as a person with outstanding quality of medical care. I am so glad I chose we are spine team and would highly recommend to anyone.
urvi ghatalia
2023-07-16
A Life-changing Journey with WeAreSpine
I had been struggling with excruciating spasms in my legs and lower abdomen and the pain was making it difficult to carry out my daily activities.
I consulted my doctor Dr Abhay Nene of WeAreSpine who asked me to see
Dr Priyank Patel, as he was travelling. And, it turned out to be a life-changing experience.
Upon consulting Dr. PRIYANK Patel, I was advised to try physiotherapy as a solution to my problem. This led me to the capable hands of Dr. Shikha, who guided me through a series of specific exercises aimed at strengthening the muscles supporting my lower back.
The results were astounding. Within just a month of consistent effort and dedication, I noticed a remarkable 90% improvement in my condition. The excruciating pain and spasms that once plagued my daily life were now significantly reduced, allowing me to regain my mobility and enjoy life to the fullest.
I cannot emphasize enough how grateful I am to the team at WeAreSpine for their expertise and exceptional care. Dr. Abhay Nene’s diagnosis and Dr. Shikha's tailored physiotherapy exercises were the key to my recovery.
If you are facing any spine-related issues or pain, I wholeheartedly recommend WeAreSpine. Their compassionate and skilled approach to spinal health is unmatched. My journey with them has been nothing short of incredible, and I now feel equipped to face life with renewed vigor and a pain-free existence. Thank you, WeAreSpine!
Devendra Parulekar
2023-07-16
A freak incident caused a pinched nerve that sent radiating pain down my arm, with reduced power caused by a possible damage to the nerve. Being Founder of a Travel & Hospitality startup (SaffronStays), this meant a break from active work and travel, as this needed bed rest for a many weeks on end. What was troubling was that I had a long overdue family trip to France and Italy, in under 2 weeks! What complicated things was the emergency root canal that suddenly emerge exactly 2 days after the freak pinched nerve incident. In all this, renowned and celebrated Dr Abhay Nene and his trusted Physiotherapist Dr Shikha Jain, took over the challenge of putting me on that plane to Paris, without any surgery or steroid epidurals, with minimal pain!
We actively and slowly increased the intensity of our neck and trapezius muscle exercises. Dr Shikha understood the root cause - a poor posture, caused excessive laptop/ mobile use - diagnosed as Forward Head Posture (also called Google neck) and literally forced me to first solve this by undertaking active posture correction exercises, including the famous McKenzie method or chin tucks and thoracic extensions. I recall her saying “Mr Deven, if you don’t do this exercise every day, you will have permanent nerve damage”. That shook me out of my inertia!
Slowly and steadily, under Dr Abhay’s watchful eye, Dr Shikha increased the intensity of our exercise, by adding weights; to strengthen shoulder, back, neck and spine (also core) and now the affected triceps and biceps muscles, to get me back on the tennis court that I cannot live without. Am still a month or two away from my favourite sport, and eagerly waiting for the process of pain management, to pain Centralization, to paid reduction, muscle strengthening… much beyond the posture correction.
What a brilliant journey, that straddled corrective to preventive methods. Kudos to this brilliant team of spine specialists!
Karan Bhatt
2023-07-15
Hi , myself Dr karan was suffering from cervical cord compression at C5-C6 level for which I consulted Dr.ABHAY NENE sir who examined me and reassured me that it can be managed conservatively for which he suggested me to have a consult with Dr. Shikha jain . I would admit without a doubt that Dr.ABHAY sir’s guidance and physiotherapy by Dr. Shikha helped me regain my confidence and have been asymptomatic bcoz of the physiotherapy .Dr. Shikha has been upto the point ,very concerned and supportive throughout the treatment.
I would highly recommend WE ARE SPINE for anyone suffering from spine ailments .
Jayshree Bhanushali
2023-07-15
Basically I am from Andhra pradesh and i have a spine issue for over the years. Just to consult Dr. Priyank ,i visited his clinic and really he is a great doctor. He is very understanding & listen to our concerns. He takes time with the patient to help them with their health issues.when you have an appointment, Dr. priyank will spend the whole scheduled period with the patient if need be. I am still addressing Dr. priyank but he had made me feel that i am in good hands.Really effecinet, on point, respectful and his staff is great. And Dr. keshav is also an awesome doctor.
He suggested me to go for physiotherapy and i must say that Dr. shikha Jain is one of the best physiotherapist I have ever seen in my life.She is so sweet and for me she is like my daughter. She is very thoroughlthorough & caring. If you need a great doctor to help you with your health and wellness do yourself a favor and meet this adorable doctor Shikha. I can't imagine going anyone else now.
Gaurav Antapurkar
2023-07-14
I’ve been suffering with lower back pain(bulging disk and sciatica) from past 4 years. Till date I’ve consulted around 10 specialists with little to no relief. But ever since I am under the supervision of We are Spine I can say I feel a whole lot better than I was before. The pain is none to minimal. The treatment is completely medicine-free and addresses the root cause. I will highly recommend this to anyone with any kind of pain. Thank you We are Spine!
Gauraw Mishra
2023-03-21
I had a severe case of coccydynia, which was affecting my daily life. Dr. Shekhar Bhojraj provided me with an effective treatment plan, which included a combination of physical therapy and medication. The staff at We Are Spine Clinic was also very helpful, and I am now feeling much better.
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