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8 Tips to Reduce Back Pain

Today, in the fast moving world, there are many cases of different types of backaches. Most of the cases of back pain are because of stress and unhealthy postures. It is very necessary to maintain a healthy posture so that your back remains fit and fine. Bach ache remains an unavoidable discomfort for many of you. So here are 8 general tips to reduce back pain:

Maintain Good Posture
Since childhood, this thing has been taught that maintaining good posture is essential to keep your back and spine healthy. A sedentary lifestyle makes your back stiff and slouching makes it worse. Make sure you are sitting straight keeping your back upright.

Your laptop or system should be kept on or above your eye level. Also, try to get up once in every hour and walk instead of sitting for hours together.

Daily Exercise
It is very important to keep your body active. Make sure you take out some time from your schedule daily to make your body active and warmed up.

Sleep the Right Way
One major issue that causes back pain and is known to a very few people is sleeping posture and sleeping mattress. If you are suffering from back pain, make sure you buy the right mattress for yourself.

If you have a never-ending back pain, consult your doctor about the mattress and buy. In general, if you want to take a precaution, then better is to opt for a mattress that gives you a firm support. Memory foam mattress is highly recommended for people with back pain.

Monitor your weight
Being overweight also causes back pain, so eat healthy and stay fit. Keep a check on your BMI and exercise regularly.

Quit Smoking
Smoking is not only bad for your lungs but also might cause back pain. So, if you are a smoker, quit it.

Yoga and Meditation
Relieving your stress will also help you with relieving your back pain. Practice yoga and meditation techniques to relax your body and mind.

Apply Ice and Heat
Hot and cold packs, when done alternatively, are very effective, especially during an injury. Try both and if you are comfortable with one, continue with that.

Improve Lifting Techniques
It is very important to know that when you are bending to life something, it affects your back. Try to always bend your knees rather than the abs.

If you are suffering from an injury or you have a severe back pain, better is to consult a physiotherapist or a physician without any delay.

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Heel Pain Treatment

Suffering for the sake of style!

Which woman doesn’t love heels! The pointy glittery ends that also helps you to have a taller height is something every woman has craved for at least sometime in their lives. But, the sad news is there are also certain side-effects of high heels that are in fact quite hampering to the health. Certain studies and researches have shown that these pointy towery footwear can badly affect your spine, ankles, knees and hips along with doing much more to your entire system. Check out in what ways high heels can be costly in more than just one way.

  • Affecting feet

Your feet generally plays the role of a spring loaded shock absorber helping to distribute your body’s weight evenly. They also help in cushioning your respective skeleton from those crazy and freaking amounts of pounding. Jamming these natural engineering marvels with high heels can shift quite a lot of your body mass to your feet’s balls as well as to your delicate toe bones. In fact, the higher you wear heels, the bigger can be the impact. As per a research, wearing only four inches of stilettos can actually up the pressure to around 30% thus placed on the front part of your foot,.

  • Affecting ankles and calves

When you wear high heels, your ankles generally bend forward. This movement can actually restrict circulation especially in your lower limbs. In case you are lover or a regular high heel wear, you can even suffer from spider veins.

Adding to that, prolonged walking in heels can even stiffen your respective Achilles tendons, thus further causing your calves to keep bunching up. Wearing tall pumps for a whole day can even create trouble for you to walk naturally. Lovers of stilettos can also develop chronically shortened and taut calf tendons and ankles thus making walking quite a lot painful, even in flats.

  • Affecting knees

As we all know, knee, the pro-shock absorber thus present in our body is the largest human joint. Its primary purpose is to take licking; however frequent usage of high heels can actually add an extra stress, especially on the inner sides of your knees, thus resulting to fast-tracking the wear and tear, which can further lead to osteoporosis.

  • Affecting back

Sashaying around in your heels also requires you to unnaturally sway your spine. This unnatural swaying away can further stress your respective lumbar erector spinae muscle, thus resulting in a sore lower back. Since your back also needs a break, wear those high pumps in one day and don your flats, especially the cushioned ones, the next. Keep your pointy spikes only for special occasions along with ensuring not to walk with them for longer periods of time.

 

Adding to all these, excess or daily usage of high heels can even result to Spondylolisthesis, especially around the lumbar region of your spine wherein the weight of your body is essentially concentrated. You can even suffer from Foraminal Stenosis, a typical spinal nerve condition occurring when anatomical abnormalities tend to block or even reduce space in either one or even more foramina. In your lower back, Foraminal Stenosis can actually result to the emergence of symptoms, basically of shooting pains, along with contributing to numbness, cramping, spasms as well as pain, radiating from the buttocks and crawling down to the legs.

 

High heels, devotees, your life and your health is yours. Thus, do think twice before you walk on those pointy ends.

Back Pain During Pregnancy

Back Pain during Pregnancy

Back Pain during pregnancy is a very common phenomenon. It is not unusual. Rather it is surprising if you do not experience any pain on your backbone during pregnancy. There are a lot of different reasons why every mother-to-be experiences at least mild spinal pain when they are pregnant. You are carrying another little human being inside you and as that little human grows, your body has to take care of protecting it. This might upset the normal structure of your body and finally lead to phases of pain on your spine.

Different Causes of Back Pain in Pregnancy

Here are the few important causes for the pain during pregnancy:

1. Stress is one of the most obvious reasons for pain on your backbone during pregnancy. Stress affects the weaker areas of your body. So it is possible that during the more stressful and difficult periods of your pregnancy, you might be subjected to pain in your lower back, near your pelvic girdle.

2. Weight Gain is another important reason for this pain during pregnancy. A pregnant woman gains upto thirty five pounds. This additional weight of the growing baby needs to be supported by your spinal cord. It also outs pressure on the blood vessels. Therefore this extra weight causes lower pain in the lower back.

3. The centre of gravity of your body changes when you are carrying a baby. So even without noticing sometimes, you will start changing your posture according to your new centre of gravity. This leads to spinal pain, as your body is not familiar with this new posture and centre of gravity.

4. Hormones are another common cause for back pain during pregnancy. A hormone called relaxing, released during pregnancy loosens the joints in your body to support the weight of the baby properly. It also relaxes some of the joints and ligaments in your body which in turn causes pain and discomfort.

 

Some ways to prevent and Treat the Pain during Pregnancy

There is no way you can keep the pain away totally. But you could at least try to prevent it. But if you do experience it, here are some things you could do to treat the pain.

1. Do not bend over suddenly to pick up anything. Squat to reach for the fallen item. Bending of the spine need to be kept to a minimum.

2. Lock up all your high heels. They are your enemies during pregnancy.

3. Get a back massage every day so that your strained back muscles get some relaxation.

4. Exercise every day. But do only those exercises that strengthen the back and the abdomen. But let your doctor know before you start with them.

5. Put your feet in an elevated position when you sleep. It helps to keep the pain at bay.

So be very careful with your movements during pregnancy. You never know which sudden twist or turn may lead to sleepless nights due to back pain. You need to stay fit, for your baby to stay strong and healthy. So take care!

 

 

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