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Half of a person’s life today, is spent sitting in front of a computer. The desk-bound job of 9 to 5 is slowly and gradually sucking the life out of our body. If this continues, pretty soon we all will be walking with our hand at our backs all the time.
The one complaint that every office goer has is back pain. The constant sitting that too in one position creates pressure on the back causing the nerves and blood vessel to compress. Although a majority of them do search for exercises to relieve back pain, they hardly practice it or skip making an excuse, “how to perform them at the office?” Well, as an answer to that, here are 5 simple and easy back stretches that be done sitting at your desk.
It is our lower back that hurts the most, sitting all day at the office chair. One among lower back stretches, known as lower spine stretch, will help the muscles surrounding the length of your spine get a good stretch in a sideways direction. To achieve this;
If you want to relieve your back pain as well as relax your leg muscles, practice this knee to chest stretch without fail, every day at work. To achieve this;
Did you know tight hamstring muscles can affect the natural curve of the spine? To loosen them up and to relieve back pain you need to exercise it. To achieve this;
Can be called a yoga pose for relieving back pain, seated side bend stretch is apt for loosening up your back, neck, and shoulder muscles. To achieve this;
It is important to stretch your lower back at regular intervals while you are working because that’s the spot where the back pain becomes extremely unbearable. This lower back stretch will not only benefit your back but will work on your hip and leg muscles as well. To achieve this;
From a minor scratch to a major injury, an encounter with pain can happen at any moment. You can’t have a control in that. But, there’s something you can have a control on and that is the way you feel pain, yes your mind.
Our mind is a great player. It can trick us surprisingly well. But, guess what, we too can trick it for good. The pain is all in our mind but that doesn’t mean it is unreal. The pain that we feel is produced by the brain which is then processed to the body, where it notes the location and intensity, and emotionally dictates your reaction. Since pain involves both the mind and the body, certain mind-body therapies can help reduce the levels of stress hormones in the body, allowing the immune system to be better able to fight off the pain.
The sensation of pain is influenced by our genetic makeup, emotions, personality, and lifestyle. Even our past experience can trigger pain because it happens that the brain rewires itself to perceive pain signals even after the signals aren’t being sent anymore. Whatever the reason may be, you can trick your brain with the following pain control techniques.
When in pain, trick your brain to imagine a warm, gooey chocolate brownie or a cheese burst pizza maybe? Why? Because fantasizing about food can stimulate the production of pain fighting chemicals in the body.
Deep breathing is something you can practice anytime. Focus on the diaphragms and make your normal breathing quite deeper by breathing from the belly rather than shallow inhaling and exhaling from the chest and block your pain signals to a great extent. You can pair it up with some music to help maintain breathing rhythms.
Our body consists of many interlinking nerves and energy fields. Activating such pressure points will improve the blood flow and stimulate the pain-numbing response well.
One of the best answers to the question, “how to control pain?” An unattended mind is the breeding ground of half of our problems and one way to keep it calm is mindful meditation. Meditating with the entire focus on breath and wild imagination. Visualize the pain is shrinking or melting away from your body. Picturise a nice waterfall or a garden full of fresh flowers to relax and ease your pain.
Laughter is undoubtedly nature’s own analgesic. Laughing will release the pain fighting chemical endorphins in your body and will also enhance your immune system.
Let the creativity flow. Art therapy is believed to relieve physical and psychological symptoms of pain. Engage yourself with crafts, clay, yarn, coloured pencils, and other art supplies to fight against pain.
Yes, music heals. Listening to your favourite tracks can subdue pain, depression, and discomfort associated with pain.
Negative thoughts can worsen the pain further. Writing whatever you are feeling on a paper can reduce the intensity of pain extremely well.
Needless to say, positive thoughts has pain-relieving benefits. Never get too emotionally involved with the pain or get upset when you feel it, instead, think that your body is working on it and will heal soon.
Listen to mantras or repeat a mantra—usually a sound, word, phrase, or prayer as it will keep the negative thoughts and unpleasant sensation away.
Read a book, practice your hobby, watch a movie, do anything just don’t sit and curse why you are the victim.
Sleep has healing properties. A good sleep will refresh and renew your body. Try to get some sleep to ward off the pain.
It is true that when it pains, it not easy to trick your mind but with time and practice you can adapt your brain to deal from acute to chronic pain easily.
Does your hand reach out to your back each time you sit or get up? Does the stabbing pain in the lower back prevent you from getting good sleep at night? Yes, back pain kills and anyone can go crazy finding a way to get rid of it.
Back pain can make anyone restless at any time. The lifetime prevalence of non-specific (common) low back pain is estimated at 60% to 70% in industrialized countries. But it doesn’t mean you have to live with back pain forever because the majority of back pain is due to the lifestyle and our lack of care which if done right, can erase the presence of discomfort or pain from the back for good.
Here are the 6 practically proven ways that will give you good relief from back pain.
The desk job and sedentary lifestyle even after work hours, top the reasons behind back pain nowadays. It is due to the slouched posture and continuous sitting our back and spine undergo a lot of pressure and stress that ultimately results in sharp stabbing pain especially in the lower back.
Remember to correct your posture every now and then. Take breaks, walk, move around. Place a pillow as a back support while sitting or use an ergonomic chair.
If you think rest will help your back pain then you are wrong. In fact, back pain exercises are the best way to treat and get rid of back pain. Work on your core and back muscles, practice back strengthening exercises and stretches to keep your back intact. Yoga is also a good option. It will relax the tension and stiffness of your back muscles and improve the range of motion of them.
The mattress you are using can be a bigger contributor to your back pain. Invest in a good and firm king-size mattress. Also, check whether its the sleeping position of yours that causing the discomfort. Avoid sleeping flat on your back, if that’s your position then sleep placing a pillow under your knees and one under your lower back. Though the recommended position is to sleep sideways with your knees pulled up slightly toward your chest or with a pillow in between your knees, if you must sleep on your stomach, put a pillow under your lower abdomen to help take stress off your back.
Excess weight can make your back pain worse as the weight of extra pounds will put a strain on your lower back. Shed it away it is beyond 10 pounds of your ideal weight.
Stress and smoking both can affect our overall health badly. Constant stress can trigger severe back pain while smoking narrows blood vessels reducing the flow of oxygen and nutrients reaching the spine.
There are certain back pain home remedies and other solutions available which can make back pain go away but nothing can work better and as effective as the electrotherapy where the combination of ultrasound and TENS will treat your back naturally, safely and permanently. To know more about back pain causes, symptoms and treatment options click here.
There’s no escape from household chores. We have not yet reached the era of robots in every home or a hi-tech home that cleans itself. Not all can afford a full-time maid and even if can, there remain some tasks that you like to do by yourself.
Household chores are no child’s play. There’s a never-ending list of small to big errands, that we all run on a daily basis to meet. And in the midst of all, it is our poor joints that have to undergo a lot of stress and for those having arthritis, it is no less than fighting a battle as for them even a petty task like picking up a plate becomes painful. Since the daily routine cannot be skipped, there are few hacks you try to lessen the pressure on your joints and ease your household chores a bit.
Mistake: Cleaning under the furniture, picking things up from the floor, lifting something up, making beds there’s a list of tasks we bend and perform daily and the common mistake we all commit is bending from the waist which is the reason for back joint pain.
Tip: Bend from your knees, not your back. Flex your knees slightly and keep a hollow in your back. If standing for long, place your one foot on an elevated surface to minimize pressure on your back. While lifting, always squat and keep your back straight as you lift straight up. Better seek a helping hand or carriers to lift heavy weights.
Mistake: Even a proposal is done on one knee then why load both your knees at the same time for household tasks? To perform chores like moping, cleaning floors, scrubbing low cabinets or tubs etc., we often make use of both knees which causes knee joint pain.
Tip: Kneel on one knee and carry out the task. Keep switching knees often to minimize and disperse pressure on your knee joints. For time-consuming or heavy tasks, wear kneepads or place a piece of clothing or mat to work as a cushion for your knees. Use stick mops or scrubbers to lessen the load.
Mistake: Never stretch beyond your limit to reach out to things like reaching with your arm fully stretched to a overhead counter, dusting higher surfaces or ceilings, etc., are very risky.
Tip: Do some modifications in your home like build shelves at your eye level or bring objects you daily use to your waist level. You can also make use of a stepstool, poles with extended handles or some support to raise and pick up things from top-shelves. Keep arms close to your body to minimize strain on shoulders.
Mistake: The hardcore pulling that you do instead of pushing while moving things around your house, sweeping or vacuuming is a big no-no.
Tips: Always push objects, don’t push them. Avoid leaning from the waist and bending your wrists. Keep your head up and in line with your spine. Use mop, broom or vacuum with arms in a relaxed position and avoid thrusting your arm back and forth. Change styles to shift stress on other muscles.
Other tips for joint pain relief
To avoid developing other joint pain symptoms like fatigue, restlessness, inflammation, swelling, joint pain along with fever and to keep your home clean with less effort and stress on joints, do the following;
Joint protection should be your highest priority than household chores, as they can wait but once damaged, your joint can’t. Take care of them and try joint pain home remedies among which electrotherapy – the combination of Ultrasound and TENS works the best.
Are you aware that prolonged sitting is dangerous than smoking? If you are wondering how is that possible even, then guess what, sitting for long hours can do huge damage to your health than a cigarette can. Prolonged sitting is no less than a disease. Your sedentary lifestyle might be slowly poisoning your health without your awareness and the biggest damage it can do is giving you Sciatica.
The long-sitting job with your back slouched and eyes and mind engrossed in the computer can create havoc on your spine. 1 to 10% of the population most commonly in people age 25 to 45 years are reported to have Sciatica pain. So, is the sitting disease so bad? How does it trigger Sciatica? What can be done about it? Let’s understand all this.
Spine and Sciatica
When we sit, the weight of our entire upper body rests on the lower back area, increasing the compression in and on our discs and spinal column. The compression further increases the pressure against the nerve roots that make up our sciatic nerve, thus pinching it further, aggravating your Sciatica symptoms. Whether it be a bulge in the disc that is squeezed further or the compression around the joints that are irritated causing further irritation, the result is the same, more pain originating from the spinal column in the lower back that travels behind the hip joint, down the buttock and down the back of the leg to the foot.
Causes of Sciatica
Not necessarily a desk job is giving you sciatica nerve pain, anything that involves long sitting like being a couch potato or travelling seated for long hours are the major causes, others can be an injury to the sciatic nerve, pelvic fractures, trauma to the buttocks, old age, etc.
Sitting Tips to Ease Sciatica
What to Do for Sciatica Pain Relief?
Sciatica not only affects our back but can cause serious effects on the neck as well. Care is the best solution to avoid the onset of sciatica pain. To know more about Sciatica and its treatment, in detail, you can check out our blog Sciatica Treatment, Sources, Symptoms & Solutions! And for sciatica exercise, refer 4 Restorative Sciatica Exercises for Pain Relief 4 Restorative Sciatica Exercises for Pain Relief
Since we can’t escape sitting at all, little breaks in between are enough to prevent yourself from developing painful sciatica. And if you have the best natural remedy for sciatica ‘electrotherapy device‘ with you, you have nothing to worry about. The combination of ultrasound and TENS will calm your sciatic nerve for sure.
Some pain and discomforts require more than one treatment to cure completely and at such situations, multiple solutions like medication and surgeries can complicate things due to two diverse treatments going on at the same time. Well, there is one such solution that offers two treatment in one device without any interference or complications and that is Ultrasound + TENS Therapy.
Combination Therapy in Physiotherapy
Treatment is of no use until and unless the exact trigger point is figured out. You won’t get the result and relief by treating any random spot on your body just because it is paining there. To get rid of the pain permanently it is important to locate the origin of it for which the combination therapy machine is considered the best.
Combination therapy involves the simultaneous application of Therapeutic Ultrasound (US) with Transcutaneous Electrical Nerve Stimulation therapy (TENS) for faster and better relief from pain.
Before getting to know its combined power, let’s understand the individual treatment modalities a bit.
Therapeutic Ultrasound (US)
Ultrasound therapy is a deep heating treatment where the probe or the transducer of the ultrasound machine when vibrates produce sound waves which are transmitted deep into the skin. These waves further hit the underlying tissues causing them to vibrate which then produces heat that relieves the pain or stiffness of that particular area. It is a very low-risk, natural and non-invasive procedure whose heating technique help to alleviate muscle pain, improve blood flow and encourage the body to heal faster and naturally.
Ultrasound therapy machine is one of the oldest and widely used treatment modality that is known to treat acute to very chronic pains and discomforts that include swelling, inflammation, sports injuries, muscle cramps, any condition of joints and ligaments. Issues such as tendonitis, arthritis etc.
Whereas Transcutaneous Electrical Nerve Stimulation is a therapy that involves the use of mild electric current to treat pains, aches or discomforts. It is a non-invasive treatment method where a battery-operated device generates small electrical impulses which are transmitted into the affected area of the skin via sticky pads called electrodes attached to the skin. The electrical impulses work on the pain signals and block them from reaching the brain and the spinal cord, thus reducing the pain and relaxing the stiff muscles.
TENS therapy also stimulates the production of endorphins, which are the body’s natural painkillers, helping the body to heal itself faster and in a better way. TENS therapy is known to treat a wide range of conditions like arthritis, period pain, knee; neck; back pain, pelvic pain caused by endometriosis, sports injuries and a lot of others.
How does combination therapy unit work?
Combination therapy unit comprises of Ultrasound and TENS therapy infused in a sleek and handy device that can be carried easily around. It can either be used as the ultrasound device or TENS or the combination of both. When the combination therapy unit comes in contact with the skin of the area to be treated, its Ultrasound waves generate the low voltage electric impulses which block the pain signals from reaching to the spinal cord and brain and thus relieve pain and help relax the tightened muscles. While TENS stimulates the production of endorphins which are the body’s natural painkillers, thereby encouraging our body to heal on its own. The unit comes with adjustable settings which allows you to set the time period and intensity levels of the combination therapy as required as well as the easy switch functionality between the two treatment modalities.
Advantages of combination therapy
The combination of Ultrasound with TENS appears to give rise to excellent treatment effects than individual results because, with the combination of two effective treatment modalities, greater productive treatment depth can be achieved which aids in faster healing of the affected area.
The combination therapy unit can work its magic if you have any of the following complain;
Contradictions of Combination Therapy
Just as TENS and Ultrasound individually have some limitations to the areas where it can be applied. Same goes with the combination therapy. It is not advised to use the combination unit on;
The combination of TENS and ultrasound therapy has proved its effectiveness since the time being and is said to have cured numerous chronic and lifelong pains and discomforts. Its ability to smartly detect the trigger points of pain and providing prompt but permanent relief makes it a must-have treatment method which everyone should own at home and SONICTENS is the best-ever option for that.
Doctor visits, medications, surgeries, all these can make a patient feel tiring and if the results of all of them turn out to be average or negative, anyone can lose hope and fall into depression. Thankfully, there are some treatment methods like TENS, which will never disappoint anyone and gives the best benefit of healing at home.
TENS? What is that?
Transcutaneous Electrical Nerve Stimulation (TENS) is a therapeutic modality that comes in a small battery-operated device alongwith electrodes which involve the transmission of low-voltage electric impulses along nerve strands and skin’s surface to treat acute to chronic pain.
What does a TENS machine do?
The small, hand-held, battery-powered TENS machine sends electric currents through the medium of electrodes that have adhesive pads which are placed on the painful area of the body to be treated.
Now, TENS function on the basis of two theories. One is The Gate Control Theory which suggests that there’s a neural mechanism in our spinal cord that acts as a kind of gate which shuts and opens up the flow of signals from the periphery to the brain. Whether the gate is open, closed or partially closed depends on what sort of signal it receives from the brain to change the perception of pain in the user’s body. The electrical impulses thus interfere with the transmission of pain messages and block the pain receptors from being sent from the nerves to the brain and spinal cord by diverting its attention to the electric signals.
The second theory is Endorphin Release in which the electrical impulses encourage the brain to produce the natural morphine-like substance called endorphins to block pain messages from reaching the brain and to promote faster healing of the affected area.
TENS comes with different adjustable settings to control amplitude (intensity) of stimulation and pulse width (duration) of each pulse to use it as per the treatment requires.
Types of TENS in Physiotherapy
There are different types of TENS treatment like the traditional (Hi TENS, Normal TENS), Acupuncture (Lo TENS, AcuTENS), Brief Intense, Burst Mode, and Modulation Mode.
What is a TENS unit used for?
As said before, TENS therapy can treat acute to chronic pains and discomforts from a sports injury, menstruation, migraines, pulled muscles, joint conditions, postoperation, cancer, bursitis, tendinitis, endometriosis, painful diabetic neuropathy, spinal cord injury etc.
Benefits of TENS therapy
TENS therapy is a safe, noninvasive, natural, drug-free method of pain management. It saves one from becoming dependent on medications for lifelong and their adverse side-effects. Having a pocket tens unit for pain relief like SONICTENS makes it easy for you to continue your treatment anywhere, anytime.
TENS therapy has proven its effectiveness in improving the mobility of joints and in reducing the intensity of pain to a great extent. If you are looking for a safe, effective and best portable tens machine, go for SONICTENS.
Even a minor pain like a headache or a pain due to some injury or sprain makes our life miserable even if it stays for a day or few. Imagine the life of those living with lifetime pain and discomforts due to a disease or condition, can’t even think about it? Well, thankfully there’s a non-invasive solution to this and that is IFT.
A clinically approved treatment modality, IFT that stands for Interferential Therapy, is a highly recommended and practised therapy by physiotherapists and pain specialists for treating muscle spasms and strains since many years now. It is a drug-free, non-invasive promotion of healing and pain relief which now comes infused in a small, portable and handy device with multiple interferential modes and other settings that is capable of delivering ‘proper’ IFT therapy.
How does interferential therapy work?
Whereas TENS delivers periodic electric pulses to stimulate surface nerves and block the pain signal, IFT transmits a continuous stimulation deep into the affected tissue thereby blocking the pain signals and reducing swelling and inflammation which causes pain. They also stimulate the secretion of endorphins, the body’s natural pain relievers and aid in relaxing strained muscles and promoting soft-tissue healing.
How to use IFT machine?
Interferential Therapy utilises the significant physiological effects of low frequency (<250pps) electrical stimulation of nerves. The self-adhesive electrodes are placed on the affected area and the upon setting the required interferential mode on it, the interferential current device then starts emitting electrical impulses which are penetrated deep into the skin. The underlying tissue and nerves beneath the skin get stimulated which then begin the healing process. The impulses feel like a minor prickle on the skin and leave no side effects behind.
Interferential current therapy contraindications
It is advisable to avoid IFT Therapy if you have any of the following;
Benefits of IFT
IFT therapy is extremely useful in;
In a nutshell
The deep penetration of IFT signals works in a ‘special way’ because it is ‘interferential’ as opposed to ‘normal’ stimulation and hence is effective in its own way. It is known for its versatility in treating diverse symptoms, accelerating the healing process and restoring normal movement and when combined with other treatment modalities like TENS or EMS, it can double the process of healing of the affected area extremely well. If you want to gain the benefit of IFT at home along with other treatment modalities, then you must check out Combo3 Plus – TENS, EMS & IFT Multi-Stimulator and see for yourself.
Ultrasound, we all are familiar with the term but, we only relate it to pregnancy which the doctor uses to check on a fetus during pregnancy. Well, not to get confused as that is diagnostic ultrasound, which scans the inside of the body while the one used to treat pains and aches is Therapeutic Ultrasound, a treatment modality commonly used in physical therapy.
What is Ultrasound Therapy?
Trending a lot nowadays, ultrasound therapy came into existence back in the 1950s and has proven its ability to heal acute to chronic pain leaving no side effects behind. It is a modality used and recommended by physiotherapists and even pain specialists. The ultrasonic waves produced in it when comes into direct contact with the skin provides deep heating to soft tissues including muscles, tendons, joints, and ligaments in the body, which thereby reduces the pain and inflammation of the affected area to almost zero.
Why Use Ultrasound Physiotherapy?
The heating and healing powers of ultrasound generated by the effect of sound waves that are higher than the frequency we can hear, produce a number of benefits. The sound waves generated by the ultrasound therapy machines vibrate, causing the tissues in our body to heat up due to increased friction in between them. The heat thus produced relaxes the tension or strain in the affected area and relieves us from the pain, inflammation or swelling that has been built up due to an injury, disease or condition. Ultrasound is a non-invasive, pain-free, and 100% natural remedy and hence is the safest option to recover faster from anything.
Where to Use Ultrasound?
Ultrasound can be performed directly on the affected area in a circular motion for 5 to 30 minutes depending on the severity of the treatment after the application of ultrasound gel which helps reduce friction and aids in the transmission of the ultrasound waves.
When and When Not to Use Ultrasound Therapy?
Ultrasound therapy in physiotherapy is used to treat all an injury, swelling, muscle spasm, strain, stiffness, arthritis conditions, bursitis, tendinitis, chronic pain, inflammation, migraines, tissue repair, and almost all major joints related painful conditions.
There are also some instances where you should not use ultrasound at all like;
How to Use Ultrasound Therapy at Home?
Ultrasound therapy machines come with an ultrasound transducer (sound head) which contains a small crystal and a transmission coupling gel which has to be applied on the affected area before starting with the treatment. Upon plugging the device, slowly move the sound head in a small circular direction on your body. The electrical charge generated during this is applied to the crystal which will start vibrates rapidly, creating piezoelectric waves. These waves are emitted from the ultrasound sound head as ultrasound waves which will enter into your injured tissues during application of the modality. You will start feeling a slight warming or tingling sensation around the area being treated. Just keep moving the head or you may start experiencing pain. You can also set the time, depth of penetration of the ultrasound waves or even the intensity of the ultrasound as per your requirement.
Ultrasound therapy is a clinically tested and proven treatment modality which is absolutely safe to use. Although there are various types of ultrasound machines available in the market, opting for a handy, easy-to-use and a trusted ultrasound therapy device will give you the benefit of healing at the comfort of your home safely. For which Pain Relief Portable Ultrasound – US 111 (Standard) is the best option.
You might have read or seen that in ancient times, the physicians used to press certain points of the patient’s hand and the patient feels relaxed and relieved. Well, it was no magic, it is pure science called “Acupressure” which is now again in demand.
Acupressure is healing using one’s own hands. It requires no fancy equipment, just the power of your hands is enough. According to the age-old traditional Chinese method, to which acupressure is rooted, our body has invisible lines of energy flow called meridians (also called “chi” or “qi”) and there are about 14 meridians that originate at our fingertips and connect to our brain and then connect to an organ associated with a certain meridian.
Hence, whenever any one of these meridians face a blockage or becomes out of balance, various symptoms and health conditions can arise. To restore balance, acupressure or acupuncture (the one where needles are used) is practised on certain pressure points of the body to boost the immune system, relieve pain, release stress, and treat a range of ailments, from head to toe.
Now let us see, which are the 5 important hand pressure points, pressing which, you can create balance in your health.
Located the pressure point by running a finger down your thumb to the wrist crease at the base of your thumb. Apply gentle pressure and massage with your finger to help alleviate respiratory and breathing problems.
To locate this acupressure point location, hold your hands out with the bases touching like you are receiving a gift. Now approximately 3 centimetres from the crease of your wrists, you will find the inner gate point in the middle. Firmly massage this point with your thumb in order to relieve nausea and it is also considered to be an acupressure point for gas which aids digestion and cures stomach pain.
To locate the outer gate hand pressure point, check the backside of your arm between the 2 tendons. Place three fingers from your other hand above your wrist and use them to apply gentle pressure to the point in order to give your immune system a quick boost and you a rush of energy.
As the name depicts, this one is the acupressure point for the heart. Found in the crease of your wrist, it lies in line with the space between the ring and pinkie finger. A firm acupressure massage on this point can prevent anxiety, insomnia, heart palpitations, and depression.
Located at the outside part of your hand, right on the edge, just below your pinkie finger, pressing this pressure point will help relieve neck pain, earaches, and headaches that occur at the back of your head.
Benefits of Acupressure
Needless to say, the acupressure technique has countless benefits from relieving stress, tension and anxiety, improving sleep, relaxing muscles and joints, soothing the pain and discomfort of a sports or other injury, reducing digestive issues and headaches, alleviating chronic pain to much more. It stimulates the body’s circulatory, lymphatic and hormonal systems and helps the function of the immune system and the body’s natural ability to heal itself.