Remember your new year resolution to stay fit and healthy by practising yoga every day? No? Cause we all might have taken this resolution and hardly few among us might be still holding onto it. The benefits of yoga are nothing unknown to us but still, we rarely take it seriously. And even though we kick start with it, after few days, all the motivation vanishes and we find ourselves juggling with the same daily routine with the most common excuse – “I don’t have time.”

Yoga practice can seem daunting, confusing and time-consuming but it can be a lot easier than you thought if you put into practice these seven simple tips for yoga before rolling out your yoga mat. So on this International Yoga Day, let’s see how you can start with this good habit.

1. Don’t Pressure Yourself, Prepare

Yoga needs patience. It needs continuous practice every day. Before trying any hardcore poses, it’s better to read about yoga first. Research about the yoga for beginners, and their benefits and styles. Also, start by warming up your body first with some stretches to bring flexibility or else you will end up straining your muscles. Prepare your body and then start with basic asanas first. Wear non-slippery, comfortable clothes and practice yoga in the early morning on an empty stomach.

2. Set Your Yoga Goals

Yes, even yoga practice at home requires a fixed goal. Each asana serves different purposes. Set an intention and practice yoga focusing your mind, body and soul into it, you will definitely feel the difference both, physically and mentally then.

3. Set Your Sequence & Stick To It

For anything to become a routine, it requires repetition. Similarly, you must practice your yoga poses in the same pattern every day. Following a set sequence, especially Sun Salutation (Surya Namaskar) and Moon Salutation (Chandra Namaskar), will help you cultivate a deeper, meditative flow as you repeat them on a daily basis and you will see yourself grow, change and feel good about yourself.

4. Cut Off Distractions

Practising yoga at home is not an easy task as there will be numerous distractions all around. Your smartphone, social updates, chores etc., remember they will be there once you are done. Your sole focus while practising yoga must be on your goals and the asanas that you perform, as a bit of carelessness, can even cause grave injuries. Switch off your phone/laptop and plan your chores accordingly so that your yoga time stays free of distractions.

5. Slow & Steady Masters The Yoga

You need not become a Yoga Guru within a day. Go slow but steady. Gradually open your mind, body and soul to the restorative postures of yoga and then move forward.

6. Choose A Convenient Time & A Comfortable Space

Nothing can bring more benefit that practising yoga in the morning. The peaceful atmosphere and the freshness, can act as bonus effects to your daily yoga routine. And since yoga includes a lot of breathing, make sure that the spot where you are deciding to practice yoga every day is well lit, clean and properly ventilated. Although it is best to practice in your personal garden or at a park in the open air, if not, then choose a private room or space for your daily yoga practice. Get rid of any sharp objects or furniture if around, and practice yoga daily at the same spot and time.

7. Meditate and Relax

End your daily yoga routine with a few minutes of meditation or relaxation. Calm down your muscles at the end of the session with either Savasana (where you lie down on your back with the arms alongside the body and palms facing up) or Pranayama (breathing exercise). Seek the help of a Yoga Guide and practice them properly. Meditate and get into some deep relaxation.

Hope this International Yoga Day be a good start to your healthy and active life.

In spite of spending your entire day in a well air-conditioned room, neat and clean surroundings, a comfortable chair and working on a not so boring work, how do you feel by the end of your 9 to 5 job? Lethargic, bored, annoyed? Ever wondered why? The culprit is none other than your desk job.

Engrossed in our computers, glued to our chairs, our desk job is sucking the life out of us every day and what are we doing? Nothing at all. We all are in the notion that a 9-hour shift means we have to sit all day long. No, it’s not at all like that. There’s so much you can do to come out of this slow poisoning situation before it kills you. How? Before that, you must understand how badly it is creating a wreak havoc on your body.

Following are the 10 health risks of a desk job and tips to deal with it

1. Lifespan cut-offs

Long sitting hours and lack of physical inactivity will not only trigger aches and pains all over your body but can even cause death. Musculoskeletal disorders, diabetes, cancer, heart disease, and more may even take birth due to such habit.

Health Tip:
Avoid sitting like a stone, change your positions every 8 mins. Get up and move for about 2 min at least twice an hour. Also, make a habit of exercising a bit before or after work.

2. Poor Postures

Slouching in your chair or hunching over a desk, you are inviting trouble for your spine. Poor postures can cause chronic back pain to even spinal disc issues.

Health Tip:
Always sit with your back straight and keep your feet flat on the ground, relax your shoulder, keep your arms bent at a 90° angle and don’t lean forward. You can also try some stretches to release the tension.

3. Weight Gain

With prolonged sitting comes the habit of snacking. According to the desk job health statistics, we burn 30% fewer calories while sitting than we do while standing. And our desk is always full of high-calorie snacks which we keep on munching without really being hungry.

Health Tip:
Get a standing desk, take breaks, walk around, use stairs. As far as snacking is considered, eat healthily. Avoid junks and have fruits, or a healthy snack bar to satisfy your craving.

4. Mental Exhaustion

Desk job fatigue is mental tiredness. After working for such long hours anyone would want to go home and rest. But, if again you are going to sit on the couch watching T.V with a snack, then you need to stop.

Health Tip:
Include a bit of walking to your home as it really helps you clear your mind. Since you may feel tired, try some light activities like going out for a walk with your family or friends, or some simple stretches and relax.

5. Eye Fatigue

Bright screens are what we stare all day long. Apart from the office computer/laptop, even during the spare time, we dig ourselves into our smartphone screen, hence eye strain is bound to happen. Headaches, blurred vision, temporary burning, itching etc. are the other effects that may arise.

Health Tip:
Adjust the brightness of your screen if it is hurting your eyes. Don’t forget to blink. Constant staring can dry out your eyes, so try to blink as much as possible. Improve the lighting in your room and keep at least one arm length distance from your computer.

6. Invitation To Diseases

Sitting among the heat emitting electronic appliances, especially photocopiers that contains potentially deadly ozone, (if the filter isn’t periodically changed) can cause chest pain, irritation, lung disease and other ailments.

Health Tip:
During a lunch break, go out and get some fresh air. Take some good deep breaths, if there is a garden then go spend some time with nature.

7. Work Stress

Deadlines can make anyone sick. The pressure, anxiety, fear, of not finishing a task can not only affect your health physically but can cause extreme damage mentally.

Health Tip:
Not all work has to be done the very day. Set priorities and work accordingly, it will help your stay relaxed and calm.

8. Victims – Neck & Shoulder

Neck and shoulder pain from the desk job is the most common complaint we hear from each one using the computer.

Health Tip:
The only solution for neck and shoulder pain is to watch your posture every now and then. Try some rotating exercises for neck and shoulder or else the best way is to carry handy electrotherapy devices with you at work so that whenever the pain arises, you can get instant relief using them.

9. Germs Everywhere

As per the study of microbiologists, keyboards have up to five times as many bacteria as a bathroom. And, it’s not just limited to the keyboards but, door and faucet knobs, handles, elevator and printer buttons, handshakes, microbes are everywhere.

Health Tip:
Keep a sanitizer with you, wash your hands before eating and use tissues. Also, make sure there is proper cleaning in your office every day.

10. Stiffness

Ever heard the phrase “Use it or lose it?” Because sitting all day long deactivates our gluteal muscles, can cause osteoarthritis, joint stiffness, tightens hips, hamstrings & quads become painful.

Health Tip:
If you are not in a position to get up and move then at least stretch your legs sitting in your chair. Plus, you can use any electrotherapy device to release the stress and promote blood flow and energy levels as it the best and the safest method to get instant and permanent relief.

Heat it? or Ice it? This one is always a very confusing decision to make whenever the pain of strains, sprains, or cramps attack. Known as a good, cheap, safe, and simple injury recovery technique, the alternating ice and heat therapy is the best self-treatment for various painful problems. But, according to the science behind pain, there are few points that you should keep in mind before you just randomly ice or heat your injury as you wish. Let’s understand what are they.

Hot Therapy or Thermotherapy that involves the use of a hot water bottle, heating pads, or a warm bath and Cold Therapy or Cryotherapy that involves the use of a cold water bottle, ice pack or cool water bath, serve different purposes and hence must be applied on injury for pain-relief accordingly. Apart from this both, there is one called Therapeutic Contrasting – a technique of quickly changing tissue temperature from hot to cold and back again which helps in increasing the blood flow to the injury site, fairly well and thus providing you instant relief. So, here’s all about hot and cold therapy and a super therapy and how and when to use them.

Hot Therapy

Chronic pain, sore joints, muscle cramps or stiffness, if any of these things is troubling you, heat treatment will be of a great help. Applying heat to such stressed areas will dilate the blood vessels, promote blood flow, and help sore and tightened muscles relax. The increased blood circulation will help eliminate the buildup of lactic acid waste that occurs after some types of exercise.

When To Use?
You can use heat for arthritis, pain due to strains and sprains, chronic irritation and stiffness in the tendons, stiff muscles or tissues, neck spasms, back injury etc.

How To Use?
Dry heat can be applied for up to 8 hours while moist heat only needs 2 hours of an application as it acts fast. Normally heat should be kept for 20 min on the affected area up to 3 times a day. Wraps or patches can be used continuously for up to 8 hours. However, the effectiveness of heat treatment may depend on the depth of the tissue affected by the pain or injury.

When Not To Use?
If your injury is already hot i.e. you have got a burn or if you have a fresh injury or an open wound, an infection, high blood pressure or heart disease.

Cold Therapy

Swollen or inflamed joints or muscles should be immediately treated with ice therapy. Now you may ask how can ice reduce inflammation? Application of ice can help reduce the blood flow to an injured area, thus slowing the rate of inflammation and lowering the risk of swelling and tissue damage.

When To Use?
Ice therapy is best effective if used within 48 hours of an injury. You can use it as a local anaesthetic to numb sore tissues and slow down the pain messages being transmitted to the brain. Apply ice for pain related to sciatica, arthritis, recent injury, gout, strains etc.

How To Use?
Cold therapy in any form should be applied to the inflamed area for 20 minutes, every 4 to 6 hours, for 3 days. Massage the area gently in a circular motion to avoid ice burn. Never use ice directly onto the skin. If you are out of ice, you can make a cold compress using frozen vegetables in a plastic bag.

When Not To Use?
If the body is already cold or the affected area is already numb, keep ice away. Never apply ice immediately before activity, on an open wound, blistered skin or on a person who is hypersensitive to cold.

Electrotherapy

Heat or ice for pain can only reduce its severity to some extent and not repair tissues. And if the pain is chronic, they may even fail to ease your pain restlessness while Electrotherapy is a saviour. It improves circulation, repair tissues, strengthens muscles, and promote bone growth even leading to improvements in physical functioning. The electrical stimulation that occurs using it, will block transmission of pain signals along nerves as well as promote the release of endorphins, the natural painkillers produced by the body.

When To Use?
Electrotherapy is advisable for almost all types of chronic pain and fatigues and is known as the best side effect free option today as it is natural therapy.

How To Use?
A lot of different types of Electrotherapy devices are in demand today which are handy and can be self-operated at home/office/anywhere.

“Lower back pain or buttock pain or is it a leg pain?” If you too are getting such confusing pains more frequently then you need to know about the real culprit which is none other than Sciatica – the longest and the widest nerve in the human body.

Sciatica (pronounced sigh-AT-ih-ka) nerves are about the size of the little finger and comprise of two lumbar nerve roots and sacral roots joining in the lowest part of the spine, passing behind the hip joint, to the buttock, and down the back of the leg to the ankle and foot. Hence, when the pain radiates it travels from back to the foot, confusing our mind.

The pain of sciatica nerve is sharp shooting pain like an electric current and even burns and tingles rigorously. Its intensity ranges from minor to unbearable and there is no fixed pattern as one can experience pain in one leg while numbness in other.

SOURCES:
Pinched or an irritated sciatic nerve is the root cause of Sciatica pain which may take place suddenly due to lifting something heavy or moving quickly. Other causes can be:
• A herniated (slipped) disk
• Lumbar spinal stenosis (narrowing of the spinal canal in the lower back)
• Pregnancy
• Infections in or around the lumbar spine or a tumour
• Injury and internal bleeding
• Muscle spasm in the back or buttocks
• Spondylolisthesis (one backbone slips forward/backwards over another)
• Pinched nerves due to osteoarthritis and fractures
• Carrying large or hard objects in the back pockets or sitting on a hard surface for an extended period of time.
• Overweight, lack of exercise, high heels, sleeping on a mattress that is too hard or too soft, diabetes, and age.

SYMPTOMS:
• A throbbing pain with a burning sensation, anywhere along the sciatic nerve
• Numbness in the leg along the nerve
• Tingling sensation (pins and needles) in the feet and toes
• Difficulty moving the leg or foot
• A constant pain on one side of the rear
• A shooting pain that makes it difficult to stand up
• Pain worsens with prolonged sitting, standing, coughing and sneezing

Seek immediate medical attention if you have:
• Loss of feeling in the affected leg
• Extreme weakness and numbness in the upper thighs
• Loss of bowel or bladder function

SOLUTION:
• Hot or cold compression packs – It the simplest and best methods to get instant relief from pain

• Acupuncture and massage therapy – Continuous sessions of the traditional Chinese medicine practice – Acupuncture or simple massages can help a healthy release of endorphins – natural chemicals that act like pain relievers.

• Physical therapy – Electrotherapy in physical therapy treatment is a low-risk and non-invasive therapy for chronic sciatica pain condition that has given impressive results so far. Electrotherapy machines are easily available, very simple to use and anyone can treat sciatica nerve pain at home on their own, as and when the need arises.

• Yoga and stretching exercises – Both are extremely helpful in reducing stiffness, inflammation and pain in a big way since they will help you strengthen your back and relax the stiff areas very well.

• Cognitive behavioral therapy (CBT) – A face-to-face session with a therapist can prove beneficial in controlling and changing self-defeating behaviours regarding sciatica pain and help you in managing it very well.

• Complete bed rest for acute sciatica – Stay completely off the feet for several weeks to avoid further complications

• Chiropractic Adjustment – A non-surgical spinal adjustment and manual manipulation performed by appropriately trained health professionals, such as chiropractic and osteopathic physicians, focused on providing better spinal column alignment.

Sciatic nerve pain needs timely treatment and can be prevented by taking proper care and some safety measures like staying fit, taking rest, avoiding long hours standing or sitting, exercise, etc. After all, prevention is better than cure.

Thinking big is good but not in all cases, especially when it comes to taking a treatment. A simple cramp, tear or pain doesn’t always require a surgery, but just because your doctor told its chronic, you nod to undergo a big bang surgery, NO, never do that as there is always another way around.

Our knee, the one that holds our thigh and lower leg together is the largest joint in the human body and hence is burdened with too many functionalities and is prone to pain and injuries. But, for any type of knee condition, Total Knee Replacement Surgery is not at all the only solution.

WHAT IS TOTAL KNEE REPLACEMENT SURGERY?
When all the anti-inflammatory and pain medications fail to shoo away the long-lasting knee trouble, doctors recommend the surgical procedure called ‘Knee Replacement’ to which we too agree without giving a second thought. Knee replacement surgery is an invasive technique of removing the damaged cartilage and bone and implanting an artificial joint made from metal, plastic, and other synthetic materials which will definitely cure your knee but with some drawbacks. Let’s see what are they:

RISKS OF KNEE REPLACEMENT SURGERY
Before you proceed to get your knees replaced, know the following risks that are associated with the surgery or that may arise depending on how your body will react to the operation.

Anaesthesia and its side effects
Though the dose of anaesthesia makes the patient unresponsive to pain and help carry out the surgery smoothly, its side effects like nausea, headaches, heart attack or stroke and allergic reactions, do follow.

Invading infections
An open wound invites infection. A slight opening is all a bacteria needs to settle in. Redness, swelling, warmth, discharge from the surgical site, fever and chills are the signs of infection.

Bleeding and blood clots
Although bleeding is normal during and after surgery, when occurs in excess, requires a transfusion. And if in case a blood vessel gets damaged during the surgery or due to the lack of movement by the patient after the surgery, blood flow can slow down causing it to clot which is even more life-threatening.

Pain and swelling
Both conditions are common after surgery, but the risk depends on its severity. If both conditions persist even a few months after the surgery, other treatments may be required.

Breathing troubles
As said before anaesthesia can cause several damages to the body. Some may face breathing problem after the surgery which can worsen into pneumonia if mucus builds up.

Nerve and artery damage
If accidentally a nerve or blood vessel running close to the knee gets cut, only a second surgery can repair the damage.

Allergic reaction
The metal components used in knee implants can trigger allergic reactions in some like swelling, rashes, blisters or major symptoms like weakness, diarrhoea, headache, and even loss of function in the implant area.

Implant failure
In spite of the success of Joint Replacement Technology, it’s not perfect. Hence, can fail. The new joint may loosen up or worn out which will require another procedure to fix it.

WHAT ARE THE ALTERNATIVES?

Weight loss and exercise

Losing pounds will lessen the load on your knee while exercise will strengthen the muscles around it, thus you will experience a reduction in pain gradually.

Get support and rest well

Some minor knee conditions can be easily cured using compression stockings or ice/heat pad. You can also seek the help of a cane, or a walker if need an extra support. Above all, get proper rest.

Electrotherapy/ Physiotherapy

One of the best non-invasive treatment for mild to chronic knee conditions is none other than a therapy. You can either consult a physical therapist or own such electrical stimulation or ultrasound therapy machines that are now easily available in the market as well as are extremely beneficial. These tools reduce the sensation of pain without any side effects and help your body heal naturally, setting you free from pain permanently.

So if your knees are facing difficulties in managing your daily activities, don’t think of replacing them directly, instead heal them.

A sharp stabbing pain in the shoulder is enough to spoil your entire mood within seconds, leaving you restless and incapable to do anything thereafter. It can either be a sudden pain or the one you’re ignoring for quite a long time, whatever it is, shoulder pain needs to be treated or at least get an instant care to prevent it from getting worse.

The pain of shoulder can happen at any of those tendons, ligaments or muscles located in the shoulder area and can happen to anyone at any age. And once it starts to hurt, it becomes challenging to carry out any other task. Few of the reasons behind sudden shoulder pain are:
• Long sitting office hours in front of computers
• Lack of physical activity
• Constant usage of laptop/smartphones/tablets
• Injury to soft tissues, muscles, and ligaments of shoulders
• Bursitis, frozen shoulder or strained muscles
• Some particular diseases like cervical spine diseases at neck or conditions of heart, liver and even gallbladder etc.

Not every time you have shoulder pain, you need to run to a doctor unless you are unable to move your shoulder at all or have the chronic pain of possible broken bone. In such cases, see a doctor immediately. For minor pains and instant relief, we’ve curated the 7 best home remedies that you can easily perform to treat your shoulder. Let’s see what are they:

1. Cold Compress

The quick and the easiest way to relieve your shoulder pain is to ice it. Grab some ice cubes and put it in a plastic bag and wrap a thin towel around it, now place this pack on the aching shoulder for about 10-15 minutes. The cold will numb the affected area and reduce the inflammation instantly. Repeat the compress 2-3 times a day for several days to cure it completely. If ice cubes aren’t ready, alternatively, you can use a towel soaked in cold water to relax the sore muscles.
Note: Do not put ice cubes directly on your skin as it may cause frostbite.

2. Hot Compress

Like cold compress, hot compress can also help ease the pain and inflammation of your injured shoulder instantly. You can either fill a hot bag and place it on the affected area while lying down comfortably on the bed or take a hot shower while standing still. Repeat any of the procedure a couple of times until cured.

3. Epsom Salt

The presence of magnesium sulfate in Epsom salt makes it a magical remedy for any such kind of pain. Dissolve 2 cups of Epsom salt into a bathtub filled with lukewarm water and soak your whole body (mainly the affected area) for about 20-25 minutes. Your blood circulation will improve and the stressed muscles at the shoulder will relax and relieve the pain. Repeat at least thrice a week for better results.

4. Garlic

Known for it’s in numerous benefits, the ultimate anti-inflammatory agent – Garlic; is apt for treating shoulder discomforts. Skin and mash 3-4 cloves of garlic and heat it in a quarter cup of mustard/coconut oil. Apply this mixture to the affected area of your shoulder and massage gently. Or, you can use the readymade garlic oil available in the market.

5. Chest Expansion

If you have an exercise band, rope or a strap, you can perform this remedy to get instant relief. Place the band/rope/strap behind your back and grasp its ends with both of your hands. Lift your chin up while drawing the shoulder blades towards each other. Breathe in and out deeply for 10-15 seconds and release. Repeat it 3-5 times for better results.

6. Neck Release

Since our neck and shoulder are closely associated with each other, sometimes, a stress in the neck can be the root cause of shoulder pain. You can ease the pain simply by performing the neck release exercise. To do that, sit on a chair with your back straight. Start lowering your chin towards your chest until you feel a stretch at the back of your neck. You can also try alternate shoulder stretch by leaning your head to the right to stretch the left shoulder and vice-versa. Hold each stretch for up to one minute. Breathe deeply to relax and repeat it 3-5 times.

7. Therapy Machines

Be it minor or major injury, the best and the final most way to treat shoulder pain instantly and effectively is the use of therapy tools. Specifically designed to treat such discomforts, a couple of electrotherapy or physiotherapy machines are out in the market that works well for curing pain, swelling or inflammation without any side effects.

Weightlifter’s back is a common problem that many exercise enthusiasts face. In fact, many common people experience it when they lift heavy weight. The lower back is most likely to be affected by this condition. Every time you lift heavy weight without proper technique and practice, you are risking your back. However, minor pain can be eliminated through rest or a good massage conversely; a serious condition needs immediate care.

Symptoms of weightlifter’s back

1. Constant shooting pain in the lower back
2. Muscle spasm and spine weakness
3. Poor bladder condition
4. Occasional numbness in the spine

If along with back pain, you experience any such symptoms, get help immediately.

Causes of weightlifter’s back

Two of the most common causes of lower back pain are poor posture and wrong technique of lifting heavy weight.

What is not to be done?

1. Do not keep your back rounded

When you lift heavy weight, your entire spine gets into motion. The lumbar spine however has the weakest ligaments and they can be damaged if you are lifting weights with your hips too high.

2. Do not keep your shoulders loose

When you lift weight without stabilizing your shoulders, your back bears the stress and the fluid gets transmitted into to the center of the lumbar disc which can cause disc herniation and bulges as well.

3. Do not hyperextend

It is possible that due to lack of awareness, you extend your back more than needed while lifting heavy weights. It causes excessive stress on the lower back and leads to stiffness and pain.

What is to be done?

1. Strengthen your core

When your core or midsection is solid, you will naturally be arched when you try to lift weight. Rounding of the back would be hence avoided. If that is not meant for you, just remember to be in an arched position when you bend down to lift any heavy weight.

2. Shoulder stabilization

Shoulder muscles are controlled by shoulder blades that are present in our upper spine. So once you tighten your shoulders, your upper spine becomes ready for the lift.

3. Squeeze your glutes

When you are to lift weight, make sure you contract your butt muscles. This eliminates the passage between sacrum and lumbar regions and solidifies your back which in turn reduces the chances of injury.

Treatment of weightlifter’s back

Many people prefer over the counter pain relievers to cure soreness and aching. Apart from being a short term remedy, it carries a danger of side effects. So here is a list of sound remedies for weightlifter’s back.

1. Rest

Avoid moving your back or causing stress to the affected muscles and while sleeping, sleep on your sides.

2. Ice

Ice packs can reduce the inflammation and bring relief from the pain.

3. Electrotherapy

Along with bringing relief from inflammation and pain, electrotherapy can also help in strengthening your spine.

Summers are here and along with a lot of fun, they also bring a lot of troubles with them. The scorching heat can take a toll at your health and skin at large. So here is list of general tips that can make your summer less harmful and more joyous.

1. Moisturize your skin

Many people think that, they need to moisturize their skin only in the winter season. But this is so not true. Extreme heat dehydrates your body and skin. If one does not pay attention to the same, it can lead to skin damage and dullness. So it is better to apply moisturizer in the summer season as well. Pick a moisturizer that is rich in terms of vitamin E. Apart from moisturizing your skin; it would protect your skin from pollution and bacteria.

If you are to step into the sun, do not leave without wearing your sunscreen. Sun rays can dry your skin and can also give you spots, fine lines and also sun burns. To avoid any and every such condition, use sunscreen with SPF 30 or plus.

2. Stay hydrated

Summer mean sweat and sweating means loss of water from the cells. So it’s necessary to keep ourselves hydrated throughout the day to avoid any health issues. Many people complain about dehydration and fatigue during summer. To avoid such extreme situations, you need to keep an eye on your water habits. Drink 8-10 glasses of water every day. Besides, include fresh juices in your diet.

3. Follow a diet

Having a strict diet in general is definitely helpful. Talking about combating summer, it is effective to have more of fruits and vegetables. Berries in particular are more helpful as they are rich in terms of antioxidants.  Also have a low-fat meal in general as the fat takes more time to digest and also has more of salt content that is not good for you. Avoid drinks made of frozen yogurt and ice cream to avoid calories attack.

4. Cold water therapy

Cold water showers can make a person relaxed and refreshed. Develop a habit of washing your feet and face with cold water at regular intervals to feel rejuvenated all the time.

5. Dress smart

It goes without saying that summers bring out the cotton from all the closets. It is light and comfortable. But make sure you opt for light colors as they absorb less heat. Also go for lose clothes as they allow natural evaporation of sweat.

6. Exfoliate

Exfoliation is a process of removing dead skin debris to get a smoother and healthier skin. The dead skin cells can clog your pores by forming an extra layer on the skin. Hence, no treatment can bring positive result until and unless you exfoliate. You can exfoliate your skin 2-3 times a week, advisably in the evenings.

Trapezius muscle is a large diamond shape muscle that moves scapula and supports the arms and the neck. Pain and inflammation caused in this muscle is defined as Trapezitis. It leads to inflammation in neck and/ or spasm and pain.

A healthy Trapezius muscle plays a vital role in lifting the head and making shoulder movements. So when the same seems to be troublesome, it can be considered as a symptom of Trapezitis. Other symptoms include pain post long working or driving hours, pain in the forearm and/ or base of the skull and tightness in the neck muscles.

Causes of Trapezitis

1. Long working hours

Those who are involved in desk jobs that too of long hours, usually complain about stiff or painful neck. It is because the Trapezius muscle feels excessive pressure. It could be because of sitting for long and as well as due to less neck movements. On the contrary, poor postures worsen the situation.

2. Carrying heavy weight

If you travel frequently or carry heavy weight on a regular basis then chances of your Trapezius muscle being irritated are high. Apart from that, if you light heavy weight without observing proper posture then you may hurt the muscle and become a victim of Trapezitis. So if you are to lift weight, give timely breaks to your muscle or shift the sides time and again to avoid pain.

3. Sleeping hour

If you sleep with your head turned on one side for long, you might experience muscle stiffness once you are up. Also sleeping in awkward places and position can cause Trapezitis. Though the pain and stiffness don’t last long it is better to be careful about the posture. Another contributing factor is use of thick pillow. It can harm the harmony of the muscles in the neck and back, leading to pain.

4. Fatigue and stress

At times, overexertion and stress cause tension in the muscle which leads to spasm or inflammation. In certain cases it is observed that stress or fatigue first cause headache and then neck pain starts. Resting well and relaxing can be of great help here.

  Remedies to cure Trapezitis

1. Cervical Collar

Use of soft Cervical Collar can help in restricting neck movements and in turn bringing relief from the pain. It doesn’t completely hold the neck and shoulder, keeping the muscles active. But do not get addicted to it as it can further damage the muscles.

2. Massage

A good massage of olive oil can bring relief from the stiffness and pain. Some people also use warm coconut oil to massage the affected area.

3. Ice therapy

Rubbing ice on and around the neck can curb inflammation and ease pain.

4. Physical therapy

Regular exercising or electrotheray devices can bring back the flexibility of the muscle along with eliminating pain.

Things you should keep in mind

1. Balanced diet and regular stretching should be adopted
2. Avoid tight bra straps
3. Avoid breast feeding a baby with slouched shoulders
4. Do not talk on the phone for long with bended neck

Gone are the days when joint pain was an issue to be dealt with in the older age. Majorly due to sedentary lifestyle and poor eating habits, people belonging to the age group of 30+ experience joint pain, these days. However it is important to note that severe diseases like Osteoarthritis and Rheumatoid Arthritis rarely occur to people below the age of 30 and the exact causes of such diseases are yet to be discovered. Nonetheless, here are some common reasons of joint pain amongst middle aged people.

1. Poor posture

The working class of people usually attends long shifts and do not pay much attention to the posture. This can damage one or more than one muscle. Sitting for long can put excessive pressure on the neck, discs in the back and on the shoulders as well. To cater this issue, one must maintain right sitting postures and should avoid sitting for long or in a stretch. Taking a break of a minute or two once in an hour can help.

2. Overuse of a muscle

Our muscles and tendons have a certain limit to bear exertion. Beyond that point, if they do not receive the much deserved rest, they would start hurting. Say for example, an athlete is at a risk of developing runner’s knee. RSI- repetitive strain injury is another example of this situation. RSI includes muscle, tendon and nerve pain. Wrists, elbows, arms and knees are at the risk here. To eliminate the fear of pain up to some extent, a good and a healthy diet clubbed with regular exercise is advisable. If you still experience pain, go for electrotherapy instead of gulping pain-killers as they too have a negative effect on our body. Electrotherapy works as the natural cure and can also be used as per one’s convenience.

3. Unattended injuries

At times we ignore an injury either intentionally or unintentionally. The same can be or can’t be safe depending upon the nature of the damage. However, in certain cases, injuries damage the muscle or the tendon or the ligament and cause chronic or acute pain in the later years of life, i.e. when the affected muscle or tendon or ligament starts losing its strength. So it is advisable to not take any injury lightly.

4. Overweight

If a person is overweight, he or she might experience severe knee pain once they enter the age bracket of 30+. The heavy weight puts more pressure on the joint and the cartilage supporting the knee starts losing its shock absorbing capacity which in turn leads to acute or chronic pain. Hence, maintaining an ideal body weight is highly important.

Lifestyle changes you should make

• Adopt a healthy diet having more of fresh fruits and vegetables
• Exercise regularly, but do not fall for overexertion
• Practice right postures
• Avoid lifting heavy weights
• Develop a standard sleeping pattern
• In case of pain, go for electrotherapy as it is free from any drug invasion.