What’s inside the shoulder and how to keep them strong?

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Shoulder Pain Injury
We think our hands do a lot in a day like, eating, throwing, shaking, waving etc., while hardly give credit to our shoulders who are actually making our hands do all these jobs. Imagine with this much of mobility, pains and discomforts are ought to happen which is why it has been estimated that up to 67% of people will experience shoulder pain at some point in their life.

The shoulder, one of the largest and most complex joints in the body is a composition of numerous bones, ligaments, tendons, and muscles altogether which provides our arm a range of motion such as adduction, abduction, flexion, extension, internal rotation, external rotation, 360° circumduction, scapular protraction, retraction, elevation, and depression no wonder why it is called the most unstable joint of the human body.

Anatomy of shoulder
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The 3 bones clavicle (collarbone), scapula (shoulder blade), and humerus (long bone of the arm) make up a shoulder which has 2 joints namely acromioclavicular joint (AC) and the glenohumeral joint which is the ball and socket joint, together which allow the arm to move. The AC joint is the gliding joint formed between the clavicle and the acromion, which is the projection of the scapula that forms the point of the shoulder and gives us the ability to raise the arm above the head. While the ball (humeral head) and the socket (the glenoid) allows the arm to move in a circular rotation as well as towards and away from the body.

Then there is a rotator cuff that connects the humerus to the scapula and is made up of the tendons of four muscles, the supraspinatus, infraspinatus, teres minor, and the subscapularis. The job of tendons is to attach muscle to the bone while the muscles, in turn, move bones by pulling on the tendons. Next, there is a piece of cartilage called labrum that cushions the humerus head and the glenoid and keeps the joint stabilized. Further, it has two sac-like structures called bursae that are made up of ligaments and they secrete a lubricating fluid, which helps reduce friction between the moving parts of the joint. Together, all of these make the most flexible shoulder joint.

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Shoulder pain may start minimally but the discomfort can worsen with use and time even causing permanent damage to your shoulders if not treated. Not necessarily all shoulder pains occur due to any trauma or injuries like a broken bone, a pulled muscle or strained or torn ligament, it can even simply be due to overuse of your shoulders in lifting heavy weights, irritated nerves, poor posture or some serious ones like carpal tunnel syndrome, rheumatoid arthritis and fibromyalgia, tendonitis, bursitis or frozen shoulder or something completely non-relatable like heart attack, pain in the teeth or jaw or gallbladder disease. Whatever the reason may, prevention and a little bit of care can avoid all this.

Tips for a healthy shoulder
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1. Watch your sleeping position, lay either on your back or side.
2. Sit with your head over your shoulders and keep your shoulders back.
3. Don’t carry a heavy weight on just one shoulder
4. Take regular breaks from any activity you are required to repeat
5. Exercise to strengthen and stretch the muscles and tendons of your shoulder joint
6. Consume flaxseed powder, ginger, green tea, garlic, and fresh pineapple are the foods for shoulder injuries that may help speed up the recovery process.
7. Keep electrotherapy device handy with you.

Start With These 5 Chair Yoga Poses To Stay Healthy

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When we talk about ‘Yoga,’ the pictures that generally rush to our mind are the hardcore poses of it. The impossible stretches associated with it make us quit even before starting with it. Well, there are some yoga poses that can be performed while sitting and which can work wonders on your health. They are called ‘Chair Yoga Poses.’

Busy schedule? Always seated on a chair and have no time to workout? DIfficulty in standing? Suffering from conditions like arthritis or chronic pain? Old age? If any of these reasons is preventing you from staying healthy, then you must start with chair yoga today which is one of the best methods to continue having a healthy lifestyle.

Before heading to the top 5 chair yoga poses, here are some of the chair yoga benefits that will inspire you to get started now.

• It improves flexibility. ‘
• Enhances concentration.
• Increases strength.
• Reduces joint strain.

1. Chair Cat-Cow Stretch
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Sit on a chair with your spine straight and feet flat on the floor. Place your hands on your knees or the tops of your thighs. Inhale deep while arching the back and rolling your shoulders down and back, bringing your shoulder blades onto your back. This is the cow position. Now exhale slowly turning the spine. Drop your chin to your chest and let the shoulder and head come forward. This is the cat position. Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

2. Chair Raised Hands Pose – Urdhva Hastasana

Sit with your spine straight, inhale and raise your arms toward the ceiling. Slide down your shoulder blades to your back as you reach upwards with your fingertips. Anchor your sit bones in your chair seat and reach up from there. You can also extend this pose by adding forward bend (Uttanasana) to it. Exhale and come into a forward bend position over the legs. Allow your hands rest on the floor if they reach it. Let the head hang heavy. Inhale again and raise the arms back up over the head. Repeat this movement between a raised arms position and a forward fold several times, moving with the breath.

3. Chair Pigeon – Eka Pada Rajakapotasana
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While sitting, place your right ankle on top of on your left thigh, keeping the knee in line with your ankle as much as possible. Relax and inhale, sit up tall and as you exhale, enjoy the stretch. To intensify the stretch, place your right hand on the right knee and apply gentle pressure and add a forward bend to it. Hold this position for three-to-five breaths and repeat on the other side.

4. Chair Eagle – Garudasana
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Sit upright, bring your arms to the front, and cross your right arm over the left arm in a way that your palms touch each other. Cross your right thigh over your left thigh for eagle pose. Better if you can, wrap your right foot all the way around the left calf too. Lift your elbows while dropping the shoulders away from the ears. Hold three to five breaths release and repeat switching the positions.

5. Final Relaxation: Chair Savasana
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It is said that end your yoga with Savasana for the maximum and complete benefits. Same you can practice here. Take a few minutes to sit with your eyes closed and hands in your lap at the end of your practice. This seated yoga pose, chair savasana will help your body absorb all the good effects of the poses you have done and make you fit to survive the rest of your day.

Arthritis Treatment Mistakes That You Must Stop Committing

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arthritis
What is Arthritis? A very common disease however often misunderstood. To put simply, joint pain and inflammation of joints is Arthritis. Although, inflammation generated internally helps prevent disease and keep infection away, however, when the immune system goes awry attacking the joints; things get worse and this may lead to uncontrolled inflammation of joints.

Arthritis affects 15% of people i.e. over 180 million people in India. There are more than 100 types of arthritis and the disease is so dreadful that it may even cause a permanent change in joints and people affected by arthritis can be of any age, race, and gender.

The symptoms may be very severe, moderate or mild or can even be the same for years. Any part of the body could be affected and the early symptoms of arthritis include:
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1. Chronic joint inflammation
2. Swelling, pain, tenderness or redness of joint
3. Deformity and restricted movement of joints
4. An early symptom can also be a viral fever
5. Morning stiffness or stiffness after a prolonged period of physical inactivity
6. Fatigue, limping or depression as well

The treatment of arthritis aims at controlling pain, minimizing the damage of joints, preserving mobility, and improving the functioning and quality of life. A treatment involves any or combination of medications, physical or occupational therapies, joint assistive aids, joint replacement, awareness of disease and support to a patient. An arthritic patient not only needs physical help at times but also mental and emotional support as well. Living with arthritis itself is a challenge after all.

Arthritis treatments depend upon the course and the type of arthritis and avoiding or skipping them is really a bad idea as they help in modulating the pain, thus lessening it. There is indeed a list of common treatment mistakes of Arthritis that should be avoided for better health and the list includes:
1. Not getting timely treatment thinking there is no cure to it. Active lifestyle and some therapies do reduce the effect of arthritis to a great extent.
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2. Not taking proper rest. We understand you have a busy schedule but it is important to take breaks in between to relax your joints.
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3. A sedentary lifestyle is another big mistake that should be taken care of. Being sedentary will only add to stiffness, pain and fatigue. Get into action, exercise, do some light physical activity, but at the same time, rest at regular intervals is also necessary along with exercising.
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4. Smoking and consumption of alcohol will only slow down the chances of you responding to any treatment. Avoid it even you not under any treatment.
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5. Discontinuing usage of electrotherapy device after some sessions. It is advisable to keep using it to avoid the return of pain and discomfort associated with arthritis.
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6. Last but not least; ignore negative emotions by all means. That’s right because arthritis and depression go hand-in-hand, living with a chronic disease leads to depression which is very common.
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All in all, lead a healthy lifestyle and make sure to go for regular appointments. Living with arthritis is definitely difficult; however, a combination of drugs, positivity, regular exercise and electrotherapy, will help and lessen the effects.

Stay pain-free, stay happy!

Exercises to keep you young, even when aging

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Quality of life is in your hands. More and more people have become health-oriented nowadays; this includes old age as well. And why not? As the study of physical activity and health among older adults show that, ‘older adults can obtain significant health benefits with a moderate amount of physical activity, preferably daily.’

Exercising regularly not only makes you look beautiful but also improves flexibility, strength, and endurance. Regular physical activity for older adults is a must to keep their body functioning and in good condition. So what you are above 60, it’s never too late to start. Remember, “Slow and steady wins the race”? Start with something light like a 5-minute cardio, brisk walk, swimming and gradually increase the time you spent exercising.

So now, let’s have a look at some of the best exercises for seniors:
1. Strength Training
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If you think that strength training is only for young blood than you’re wrong here. Strength training indeed has incredible benefits for seniors. Target all muscle groups and lift weights, accordingly. Initially, start with light weights or no weights. Once your body is conditioned with the exercises, you may start with lifting dumbbells, resistance bands, and machines. Perform 1 set of 10-12 repetitions and gradually progress either by increasing weights or adding more sets.

2. Cardio Exercise

Aging causes loss in aerobic fitness and thus reduces mobility in day-to-day life. Engaging in a 30-minute cardio exercise will shoot up your endurance level. Before starting and exercise see your doctor as well as your fitness expert. Walking, cycling, swimming, tennis, etc are all aerobic exercises, one may do. Ensure you stretch after every workout.

3. Exercises for Balance and Flexibility

Each year, hundreds of older patients visit the hospital for broken hips or knees due to falling. Incorporating balance exercises in your regime shall help you avoid such injuries. Staying inactive or leading a sedentary lifestyle when aging can lead to stiffness of joints. This, in turn, may only lead to more injuries. Hence, indulge in exercises which improve your balance and flexibility.


Seniors may face challenges with regards to mobility, however, that is fine. Chronic health conditions and age-related factors do contribute to the reduction in mobility. This can be improved with time and a few fitness tips for seniors like;
1. Don’t rush in too quickly but start slow.
2. Stay committed to regular exercise and you’ll be able to see incredible benefits.
3. Stretching is as much important as exercising.
4. Listen to what your body says. Any discomfort shall not be ignored and taken care of.
5. Walk around more. It is the best low-stress exercise with great benefits.
6. Avoid sitting for long hours and stand up occasionally.
7. Schedule annual health checkups and be aware of the latest wellness information.
8. Sleep enough. Proper and sound sleep is very crucial.
9. Keep your electrotherapy device handy to treat pain/sprain/strains anytime

Being creative and having fun when exercising shall also improve your mind as well as emotional health. It will keep you regular in your workouts too. Join a yoga class or a walking group or a swimming class, the choice is yours, just remember that, quality over quantity matters when senior fitness is concerned. Make yourself a priority above everything and get fit and independent.

Stay mobile and age gracefully!

Symptoms, Causes and Treatment of Swollen Knees and How To Manage Them

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swollen-knee
Does your knee appear different and larger than usual? Is the sensation of pain, killing you? Then it’s no regular knee pain, you have got swelling in your knees. About 40% of swollen knee sufferers are the youngsters compared to the ones above the age of 55 years reveals Dr Narendra Reddy, MD of Sai Bhaskar Hospitals Group.

A swollen knee or knee effusion also termed as ‘water on the knee’ condition, is the accumulation of excess fluid in or around your knee joint and can strike anyone but is more common in those who are active in sports, overweight, or the elderly. Though usually swollen knee resolves on its own with proper time and rest, if not taken care of can weaken your thigh muscles and cause permanent joint damage.

Signs and symptoms of swollen knees
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• A visible swelling of the skin around your kneecap, a noticeable puff.
• Difficulty bending/straightening your knee
• Unbearable pain when putting weight on the affected leg

Causes of swollen knees
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Injuries: A trauma to the knee joint can prove fatal when the knee structure gets damaged and starts to bleed. The knees swell up and fluid builds up in around the affected area accompanied by soreness and bruising. Following injuries can cause fluid accumulation: torn ligament, particularly the anterior cruciate ligament (ACL), cartilage (meniscus) tear, broken bones

Diseases and conditions that can trigger the swelling in knees are; Osteoarthritis, Rheumatoid arthritis, Infection, Gout, Pseudogout, Bursitis, Cysts, Tumors

Overuse: Walking/running more than usual can lead to inflammation and discomfort.

Risk factors
Age
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Though swollen knee can develop no matter what gender or age you are, it is found more often in people having arthritis and increases as you age.

Sports
Soccer Player Suffering From Knee Injury
Athletes are prone to developing swollen knees due to continuous use of knees and injuries they encounter more often.

Obesity
Since knees are our weight bearers, excess weight can put stress and pressure on the knee joints contributing to the tissue and joint overload and knee degeneration.

Treatments
U.R.I.C.E
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The age-old and first treatment for any such painful conditions is Ultracare, Rest, Ice, Compress and Elevate. Avoid weight-bearing activities and Rest as much as possible. Ice your knee for 15-20 mins several times a day. Compress the affected joint to limit swelling and keep your knees Elevated higher than the level of your heart, using pillows for comfort.

Fluid Removal:
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If there is no reduction in the swelling of your knees, a doctor may suggest fluid removal procedure in order to alleviate the pressure from the swollen area.

Electrotherapy:
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One of the best and proven non-invasive, drug-free and natural treatment for swollen knees is to opt for electrotherapy. The easy to operate and handy therapeutic ultrasound devices can stimulate the blood flow and the accumulated fluid on your knees without any side effects within a few sessions of it.

Conclusion
Maintain a healthy weight, exercise and keep your muscles strong, don’t lift excess weight or strain your knees to prevent your knees from puffing up.

Tips to pick up the perfect pillow for a good neck and shoulder health

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Have you ever given a thought about the pillow you use? Hardly! It’s a common problem as we give more preference to our mattress. Sleep quality is assured by the mattress as well as the right pillow. Quality sleep plays a crucial role when we talk about an individual’s physical health. Your blood vessels and heart are repaired and healed when you sleep, whereas sleep deficiency is the cause of many health issues like high blood pressure, heart disease, the problem with kidney, diabetes, etc.

A recent study had the findings which suggest that sleep performs the role of removing toxins from your brain. You also need a right pillow for that sound sleep. The health of your shoulder and neck depends upon your pillow. A perfect pillow can lessen the pain to a great extent and help you with better sleep. How you choose a pillow is an important aspect. A good sleeping posture is a key factor. One should always wake up in the morning without any stiffness and pain in the neck or shoulder.

Why your pillow counts?
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A general rule says bed pillow should be replaced every 18 months. You may also check for signs which suggest changing your pillow. Stains from sweat, torn pillow, a pillow that smells, are all signs that your pillow needs a replacement right away. Replacing will also help you stay away from allergies. The sleep positions as well contribute in deciding the right pillow. Whether you’re a side sleeper, back sleeper or a stomach sleeper, accordingly your pillow should be. An important point to be noted is the good pillow will always come with the durability as well as warranty.

Best pillow for neck problems
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Sleep on your back or on your side, either of the sleeping position shall keep your neck at ease. Choose a rounded pillow when sleeping on your back. A round pillow has a built-in neck support that intends for your head to rest in. Other pillow options include feather pillow and the pillow with memory foam. Make sure you avoid a pillow that is too high or a stiff. When sleeping on your side, use a pillow that is high under your neck than your head. Try and keep your spine as well in a straight position when sleeping sideways.

Best pillow for shoulder pain
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Shoulder pain won’t let you sleep through the night. If not taken care at the right time, then, in the long run, this might even lead to an increase in pain and even mood disorders. You need a pillow with multiple levels of support and the one with high-density memory foam. Such pillows are specially designed for supporting the shoulders.

Conclusion
Investment in buying a pillow is the very first step towards a sound sleep. Rest, being an essential human function, is crucial to your overall health. The right pillow will just not help you eradicate the pain but also it helps reduce the snoring. And then, there is always electrotherapy devices at the rescue whenever you are encountered with any neck or shoulder discomforts.

Let no disturbing pain due to pillow wake you up in the middle of the night.
Sweet dreams and Happy Sleeping!

Deskbound Workers, Watch Your Postures

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The common belief is that desk job means you are resting all day so there won’t be any health issue, while in fact, 5 out of 10 people are suffering from joint pains caused either by sitting in front of the computer screens for prolonged hours or by other work-related incorrect postures. Bad posture, especially when it is repetitive, is likely to cause joint pains,” says Dr Suad Trebinjac, MD, Dubai Physiotherapy and Rehabilitation Centre.

And with all the slouching and sitting at your desk, it’s not just the back that is at stake, your entire health is at risk with the habit of poor posture which you can make it right by following these simple posture tips;

Tip 1 – Make the chair right

If your company supplied you with a crappy office chair that is destroying your spine, demand for a change. When you finally find the one, adjust its height such that your feet stay flat on the floor and your knees equal or slightly lower than, your hips. Push your hips as far back as you can and ensure your upper and lower back are supported. Add an extra support of inflatable cushions or small pillows if necessary. And most important of all, keep switching positions.

Tip 2 – Adjust your keyboard


Keep your keyboard close and positioned directly in front of your body for the correct typing posture. Adjust the height of your keyboard to relax your shoulders. Keep elbows in a slightly open position (100° to 110°), and your wrists and hands straight. Use mouse pads and wrist rests for further support. However, don’t use wrist rests while typing

Tip 3- Set your screen well

Desktop or laptop, screen settings is important to avoid neck pain later. Centre the position of your screen such that you can look straight ahead and your neck remains in a neutral and relaxed position. Set your laptop table and adjust its monitor accordingly and for desktop, position the top of the screen approximately 2-3” above seated eye level. Keep a distance of an arm’s length from your screen and adjust the brightness or use optical glass glare or light filters to avoid the glare. Set curtains or blinds as and when required. By doing all this, your eyes, spine, back, shoulders and neck will thank you for sure.

Tip 4 – Move around
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No one will throw you out of job for moving around in office for a little. Hence, adjust your work and breaks such that your job and your health, both won’t get affected. Get up to do something, stand when possible. Set reminders to take breaks and stay away from your computer during lunch.

Tip 5 – Stretch, exercise, massage
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Cover your eyes with your palms for 10-15 seconds, look away to greens and blink often to avoid eye fatigue. Do some simple desk exercises, back stretches, shoulder rolls, neck rolls, or twists as and when you can. Uncross your legs and use a footrest if your feet dangle. Carry your handy electrotherapy device to stimulate blood flow and for instant pain relief of any kind.

Conclusion
Maintain better posture, stay hydrated, avoid junks and eat right, breathe well, avoid work stress, relax, meditate, laugh and stay healthy and happy!

Say Goodbye to Back pain with these 5 exercises

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No matter you are bending, sitting, standing or just lying, lower back pain is a killer and it keeps hurting you every moment you try to do something. The constant pain and pressure may make you feel like taking rest, however resting for a longer period of time can actually worsen the pain. The World Spine Day 2017 Insights Report says that, in the age group of 16 to 34, about 20% of people are suffering from back and neck pain.

Did you know that moving is actually and always good for your back? The road to recovery for the back pain is the right set of exercises, although, it shall exclusively depend on the cause and intensity of an individual, respectively. So, let’s see what are the top 5 exercises for lower back pain:

1. Partial Crunches
Athletic Man Doing Curl Ups Exercise at Home
Lie down on a yoga mat. Bend your knees and let your feet be flat on the floor. Cross your arms over the chest and put your hands behind the neck. Tuck your tummy inside to tighten the stomach muscles. Next, raise your shoulders off the floor and exhale at the same time. Hold for 4-5 seconds and relax down on the starting position. Repeat this exercise 10-12 times and get relief from lower back pain.

2. Hamstring Stretch
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It is one of the best stretches for lower back pain. The best time to do this stretch is at the end of your workout when the muscles are warm. Lie down on your back and bend one knee. Now, straighten your knee and the leg while keeping another leg down on the floor. You will feel a gentle stretch. Hold there for about 20 seconds and slowly put your leg down. Repeat this stretch 4-5 times for each leg.

3. Pelvic Tilts
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Pelvic tilts help you with the low back pain as well as strengthen your abdominal muscles. Lie down on your back with knees bent and your feet flat on the floor. Contract and tuck your tummy in. Raise your pelvis slightly and hold there for up to 10 seconds. Keep your breathing normal when doing this exercise. Repeat it for 8-12 times.

4. Bridging
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Doing this exercise correctly shall help you with lower back pain relief but remember, balancing your body is very crucial in it. Lie down on your back with knees bent and heels touched on the floor. Keep your hands straight on your sides, squeeze in the buttocks, push heels into the floor, lift up the hips until shoulders, make sure your hips and knees are in straight line in an inclined position. Hold for 5 seconds and rest for 10 seconds. Do this for 10-12 times.

5. Aerobic exercise
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Aerobic exercise like walking, biking, and swimming will not only strengthen the vital organs but also help reduce the back pain. Initially, start with short sessions and later you may try to build up over time. Swimming is best as the water supports body without hurting your back.

Consistency is the key. All these exercises for severe lower back pain will benefit only if you practice them regularly. Also, practice some precautionary measures like checking your postures, avoiding heavyweights, too much bending, constant sitting etc. to save yourself from developing not only severe lower back pain but also sciatica, a condition where irritation of sciatic nerve radiates and alleviates the pain further in the lower back, hips, and legs.

The above-mentioned exercises for pain relief are perfect whether you have lower right back pain or lower left back pain. And if not, natural healing with electrotherapy devices is the best and the safest method for curing any kind of pain.
Stay active, stay pain-free!

Painful Wrist? Symptoms, Causes & Treatment Of Carpal Tunnel Syndrome

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Our wrist also termed as the carpus or carpal bones is a complex joint that bridges the hand to the forearm. Since it undergoes a lot of repetitive motions every day, when it exceeds its limit, pain or injury is bound to happen. One such progressive condition called ‘Carpal Tunnel Syndrome‘ develops when one of the major nerves to the hand — the median nerve, gets pinched or compressed.

Carpal tunnel syndrome (CTS) is a common neurological disease with the prevalence of 2.7%–5.8% in the general population says in the group study from Central India. It is the median nerve that controls the movement and feeling of our thumb and other fingers, except the pinky and a slight pressure in it, can cause us this syndrome. But, then how to confirm whether it is carpal syndrome and not just a regular wrist pain?

Check out for the following carpal tunnel symptoms:
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The symptoms of carpal tunnel syndrome, tend to develop gradually over time with the first symptoms often appearing during the night, or on waking up in the morning.

❖ Tingling, burning, or itching and numbness in the palm of the hand and the fingers, especially the thumb and index finger.
❖ Losing grip strength and difficulty in grasping things or forming a fist
❖ Typing, opening and performing other such small actions become challenging
❖ Holding things for a prolonged period of time such as a book or a phone becomes difficult
❖ Occasional shock-like sensations that one feels like shaking it away
❖ Spreading symptoms all over to the hand and shoulder
❖ Loss of sensation in extreme cases or if left untreated

Causes of CTS:
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❖ overuse of wrist in doing repetitive movements
❖ pregnancy, menopause, or overweight
❖ repeated use of vibrating hand tools
❖ work stress
❖ gout or any type of arthritis
❖ hypothyroidism, or an underactive thyroid
❖ diabetes or any other health conditions
❖ trauma, such as dislocation or fracture of the wrist
❖ structural problems in the wrist joint
❖ hereditary
❖ a cyst or a tumour in the carpal tunnel
❖ any kind of swelling or inflammation around the tendons

Carpal tunnel treatments:
❖ As a self-care, you can start by soaking your wrist in an ice bath for 10-15 mins. For the pain that wakes you up at night, shake your wrist gently and sleep keeping it in a hanging position over the side of your bed.
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❖ Get proper rest and take a break from activities that trigger the pain or worsen the symptoms
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❖ Wear a wrist brace or splint to support your wrist and prevent it from bending or twisting at night.
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❖ Take steroid injections if necessary to reduce the inflammation and severity of other symptoms
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❖ Perform carpal tunnel exercises and wrist-strengthening yogas to reduce the pressure on the median nerve and boost your grip
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❖ Try electrotherapy, It’s ultrasound device uses sound waves that causes mechanical vibrations on your hand and wrist thus stimulating the blood flow and help relieve the pain of CTS, accelerating natural and faster healing.
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Prevention Tip
Few simple cares like not gripping too hard or overstressing your wrists, wearing wrist splints, keeping your keyboard at the wrist level, healthy diet, exercises etc. can prevent you from developing carpal tunnel syndrome.

Sports Tips For Sporty Olds: Sports, Safety Measures, Pain & Treatments

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93-year-old-Kharkivite
Old age is the second innings of life which has to be played with all joys and fun. While some of the seniors cut off them completely from any kind of physical activity fearing pains and illness, there are hardly few of the 50+ who participate in sports activities without any fear.

Sports is not limited to the youth, even the WHO has cited in their article on recommended levels of physical activity for adults aged 65+ that, in order to improve the overall health and to stay fit, older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week because as we get older, our muscles, tendons and ligaments start losing their elasticity, reducing our mobility and making these areas more prone to injuries, which takes longer to recover in old age.

So, here’s the list of sports for the elderly that are safe, beneficial and enjoyable. Go Sports!

Tennis/Badminton
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Playing court sports like tennis or badminton is said to be a good exercise for both body and brain. They keep the muscles active and joints flexible. It is best for reducing the risk of high blood pressure and heart conditions. If you want to go outdoors, various clubs offer their light versions indoors which you can go for. However, if your joints give your trouble while playing or you fear to get your muscle sprained, wear a brace to prevent injury.

Swimming
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The weightless property of the water work best to alleviate any pressure from the body and hence swimming and other water activities like water aerobics, polo, and volleyball prove to be perfect sports for ageing joints. Swimming improves the cardiovascular health of seniors and is apt for those struggling with arthritis as the water take up to 90% of the body’s weight, means you will feel less painful movements.

Golf
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If running or moving is too hard for you, join a club and start golfing. With not much of hardcore physical activity, a game of golf is actually a good sport for the senior citizens. A good walk on the golf ground along with fresh air and greenery around, a strike of golf provides you with a great brain and body workout. The twists and turns in it will strengthen your muscles as well as make them flexible enough for an active old age.

Cycling
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An evergreen sport that is loved by people of all ages is Cycling. A few minutes of pedalling every day will keep your muscles and joints oiled and flexible. Apart from that, cycling is the best stress buster. It also raises the heart rate and promotes mental health, it keeps you in good shape and reduces the risk of chronic illnesses. To add more, cycling daily is also good for our environment. Gather your family and friends or join a club to make it more enjoyable. Remember to wear a helmet and knee pads as a safety measure.

Health benefits
Participating in some sports activities in old age reduces the risk of developing various chronic illnesses and disabling conditions and will make you physically and mentally active. It will also help you in maintaining the ability to live independently and will prevent you from falling into the trap of anxiety and depression.

Safety Tips
senior woman suffering from pain in leg at home
Senior citizens are prone to injuries like strains and spasms. Hence to avoid any kind of sports injuries, follow these tips before getting started:
• Get a basic medical screening done before starting with a new sport. Talk to your doctor and then go for it.
• Don’t go overboard. Keep it slow and regular.
• Warm up before and cool down after any physical activity
• Avoid sports competitions and violent efforts.
• Carry appropriate equipment like a helmet, safety pads, clothes, footwear etc, of the sports with you to stay safe.
• Listen to your body, change the activity or stop when necessary.
• Keep your medicines, sprays and electrotherapy devices handy as a treatment for any sports-related injuries.
• Seek medical help if an injury is beyond your limits.

Old age doesn’t mean you have to spend your life sitting or lying. In fact, the more you stay active, the better your body will age. Get up and find your favourite hobby, take it slow and steady and have a happy and healthy ageing.