‘That time of the month’, as we all generally hear it, is one of the most difficult things women handle each month. Periods happen because of the release of hormone from pituitary gland present in our brain and these hormones create an egg and at the same time lining of the uterus (womb) starts getting thicker but if the egg is not fertilized, the uterus lining starts breaking and blood and tissues get released. This breakage causes contraction of womb, which at times becomes painful, converting menstruation in to dysmenorrhea. Dysmenorrhea is a condition of menstruation involving pain and discomfort. Nearly 80% women experience it and 5% to 10% of them experience it up to a severe extent. In most of the cases, it is also observed that if a mother goes through it, the daughter too suffers from it.
Another terms related to this science is PMS-premenstrual syndrome. Physical and emotional changes that women go through one or two weeks before their periods are called PMS. Basically when the womb is about to shack its lining, we feel cramps in the lower abdomen and that causes irritation and mood swings. Some women also feel back pain and thigh pain. Location and intensity of pain varies from woman to woman but mild pain and irritation is common. Some women feel nausea and end up puking. This is usually observed among young or teenage girls.
Women in the mid-twenties or later experience heavy bleeding and pain during periods. However, on an average a women loses about a cup of blood every cycle. The rest of it is mucus and uterus lining. Acne, tender breasts, mood changes, and clots are a part of the menstrual cycle. At times, blood thinning doesn’t take place so clots are released. Again this is also normal and there is nothing to stress about except, the infections.
Pelvic infection or pelvic inflammatory disease occurs when a women’s reproductive organs are affected by sexually transmitted infections. Its symptoms are quite similar to menstruation and hence it is often neglected. This worsens the situation so visit your doctor if the pain in belly or pelvic area or bleeding is of high intensity.
Being safe is better than being sorry.
Pain and the tricks:
There are no sound and permanent solutions devised to bring complete relief from menstrual pain but here are some tricks that can make you feel better.
– A hot bath can be highly relaxing
– Massages can be of great help
– Avoid food having more of caffeine and salt
– Turn to tea, probably herbal tea
– Use a heating pad
– For natural healing: Use latest Electrotherapy
Try to avoid:
Smoking- It reduces the supply of oxygen to pelvic area, in turn intensifying pain
Alcohol- It can make your cycle go irregular
Sugary food- Higher the blood sugar levels, more painful the symptoms get
Say Yes To:
It relaxes your muscles, making the cycle more easy-going
Having food that can maintain hormonal balance is advisable.
You must have suffered back pain notably while driving for longer hours and as you must have noticed, it puts a strain on your spine, lower back, shoulder and neck. Just to inform, you are a not alone person but there are many other people who suffer back pain while driving. People like truck drivers, postal workers, courier workers and people who drive to their workplace and back home.While driving, people experience forces like acceleration, jerks and vibration that trigger back pain easily. The reasons causing back pain are mainly some vehicles have poorly designed car seats and also your feet are occupied in regulating the car’s pedals so, your feet cannot alleviate and aid your lower back.
Measures to prevent back pain while driving:-
- Take regular intervals during long drives. Do stretching exercises.
- Know your driving maximums.
- Adjust your car seat in a comfy position. You can keep a small cushion or a rolled towel at your lower back for added support. You can even us a specially designed cushion for your car seats which perform as a shock absorber.
- Automatic cars put less burden on your lower back equalled to manual cars, whereas in manual cars overuse of clutch leads to back pain.
- Make sure you don’t keep your wallet or cellphone in your back pocket as this may considerably misalign your spine. It may not be visible first but gradually your back pain will get worse while driving.
- Always keep your car in a good condition, especially the tires and the shock absorbers which help prevent jumps and jerks, resulting in a smooth drive.
- You can also use heat packs available in the pharmacy which you can plug in the cigarette socket in your car for continuous heat or use automatic heated seats in your car, if you have, for muscle warm up.
- Even cold packs are available at pharmacies, or you can use an icepack enveloped in a towel, depends on what suits your body.
- Use cruise control if you have in your car, keep cruise control mode on and place your feet on the floor in 90-degree angle firmly on the ground. This will obviously maintain your spine.
- Take good care of your posture.
- While loading and unloading items from the car or vehicle, try caring small items or less weight, closer to your body while you bend your knees and lift the load. This will help lessen your back pain.
Certainly, with some precautions and care along with some basic tricks and ideas which relax you and increase your comfort level to an extent and help you to drive smoothly to your destination was our initiative.
Have a safe and back pain-free journey!
Occupied treadmills and rush of walkers and joggers in the gardens are sufficient to prove that walking and running are most loved and followed exercises. People of all age-groups prefer these two exercises because of their simple and effective nature. However, when it comes to picking from the two, people generally select on the basis of their comfort and not compatibility.
Benefits of walking:
- It is a low impact exercise
Walking requires to be limited movements, causing less stress to the joints. If you have got a good pair of shoes, then walking shall help you in multiple ways, without causing any damage to your joints and cartilage.
- Regulates blood pressure
A regular walk of nearly 60 minutes can help in keeping a check on the blood pressure. Apart from enhancing blood circulation, it also helps in increasing your stamina.
- Helps in combating stress
Walking improves the blood and oxygen supply hence, stimulates the nervous system receptors and reduces the production of stress hormones.
Cons of walking:
- Can’t burn enough calories
It is not an intense workout routine so it doesn’t help you burn a lot of calories in one go. If you desire to walk for long hours just to burn calories, you would end encountering fatigue and your muscles might also experience excessive tension and friction causing strain and damage to the muscles.
- Low intensity
Walking qualifies as a low-intensity exercise as it doesn’t help in raising body temperature. Besides, it doesn’t increase the heart-rate hence can’t help you in building your cardiovascular health.
Benefits of running:
- Burns calories quickly
It is not a rare fact that running helps in losing weight. It causes good rise in temperature and provides great run to your unnecessary fat.
- Avoids diseases
Running is highly recommended for women as it helps in avoiding breast cancer. Apart from that it keeps strokes and fear of heart attacks at bay. Early stages of diabetes, high blood pressure, and osteoporosis can be dealt more consciously if regular jogging is adopted. It makes your heart robust and arteries flexible.
- Good for your muscles and bones
Running helps in building bone mass and improves your knee health. However, people suffering from knee diseases shall not opt for the same as it doesn’t help in repairing the loss.
Cons of running:
- Not meant for all
Running is not meant for all. People with low stamina can’t enjoy the benefits of running. Also, people with less habit of working out are at a higher risk of getting injured.
So if you have a healthy lifestyle then jogging is a good option for you but if not then start with walking and move towards jogging once the pace is developed.
The right technique:
- Held head high
- Keep your stomach muscles tight
- Role your foot from heel to toe
Back pain is experienced by people of different age groups because of different reasons. Basically, when something is wrong between your spinal joints, muscles, discs and nerves, you suffer from chronic or acute back pain that can be because of wear and tear of tissues or bulging of discs or accidents. Sometimes inflammation, bone spur and narrowing down of bone canal can also cause severe spinal issues. However, exercise can be your relief buddy. Check out this compilation.
1. Chest Stretch:
Sit on a low back-rest chair, keeping your back uptight and intertwine your fingers behind your head with your elbows pointed out. Move your elbows back and forth and hold the pull of 10 to 15 seconds.
2. Wall Stretch:
Stand with an erected back in front of a wall. Put your forearms on the wall and bend your knees enough to move back and forth with a back arch.
3. Knee Pull:
Lay straight on the floor and bring your knees closer to your chest. Hold the position and move the knees horizontally. You can do it as, one knee at a time or both together, considering your comfort.
4. Butterfly Pose:
Sit on the floor with a straight spine. Fold your legs and let your foot face each other. Hold your feet tightly and flap it like a butterfly.
5. Press Up:
Lie down on the floor with your stomach facing the ground. Let your forearm bear your bodyweight. Pull up your body through your elbow strength. Make sure that your back is getting the arch. Hold the pose for a while and slowly get back to the first position.
Partial crunches can help in back pain. Lie down on the floor with your legs being bent and knees facing the sky. Put your hands behind your head and slowly lift your shoulders and breathe out. Make continuous lifts.
7. Leg Lift:
Lie down the floor with your back facing the ground. Keep your hands straight with palms down, exactly beside you. Slowly life your legs up. Keep your legs close to each other or rather keep your knees locked. Hold it for 25 to 30 seconds and then bring it down slowly. Do not give jerks to your body all through the while.
8. Side Plank:
Lie down on one side (with your body weight on either of the sides and your one foot resting on the other.) Put your elbow under your shoulder line. Lift your hip with the elbow strength and make sure that your spine is in alignment. Hold the position for a while and come down to the original position.
Practice yoga and different asanas as they help in maintaining good spine condition.
Adopt swimming. Regular swimming keeps back and spine problems at bay
Take care of your posture while sitting, walking, standing and even sleeping.
Adopt good exercise tips.
Do not lift weights without bending So everyday efforts can avoid any casual or severe spine troubles.
Working hard all day to reach your goals is one thing and not taking care of your body while doing the same is other or rather a more dangerous thing. These days many office goers complain about neck and back pain. Here are some common causes and remedies of the same.
Causes of pain:
Sitting for long hours in front of the computer can cause compression of muscles. This compression happens at the neck, shoulder and at the back. Compression causes dryness in the disc and it starts irritating the spine. Slowly, pain in the lower back starts and your spine becomes stiff. If you make swift rapid movements, the pain can worsen. Situation gets more difficult if you sit for long in the wrong posture. If you lean down at a side or bulge over at the chair then the already irritated muscles would end up losing their synergy and would cause you more pain.
Wrong posture also causes muscle soreness in the neck and the back. As you operate for long without focusing on the postural strain you cause to your body, the neck and back muscles start feeling the fatigue earlier. It may start from minor pain and may lead to shooting pain.
Trapezius is one of the most troubled muscle when we talk about professionals. Trapezius is a significant back muscle which is connected to our shoulder blade. It is a link between our upper back and neck. We owe many of our shoulder and neck movements to trapezius. So if you do not move your neck or shoulder for long, it causes irritation to trapezius. When you keep gazing at the screen for long, trapezius initially helps you by holding the head high but slowly no change or movements causes strain to this muscle and you experience neck pain.
- Take care of your posture. Do not fall onto the screen and do not lay on the chair. Maintain a 90 degree angle with your body and keep your back straight. It might be difficult initially but once you start practicing it daily, you would learn about its benefits.
- Make sure that your feet touch the ground and your thighs slope down a bit. This position will ensure that your body weight falls on the sitting bone and not on the back.
- Go for short walks in every two hours. The walks need not require you to leave your workplace premises. All you have to do is stand up, walk around briefly for 2 to 3 minutes and hit back work.
- Maximum office goes face mechanical neck and back pain. This means that it is caused by fatigue. So the same can be avoided through light exercises, neck and back rotations.
- In case of extreme pain, use Advance Physiotherapy Equipment as it is natural and brings relief without any drug invasion. It gives a good massage to your muscles along with eliminating chronic and/ or acute pain.
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
- Constant shooting pain in the lower back
- Muscle spasm and spine weakness
- Poor bladder condition
- 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 heavyweight.
What is not to be done?
- Do not keep your back rounded
When you lift heavyweight, 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.
- 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.
- Do not hyper extend
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?
- 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 heavyweight.
- 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.
- 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.
Avoid moving your back or causing stress to the affected muscles and while sleeping, sleep on your sides.
Ice packs can reduce the inflammation and bring relief from the pain.
Along with bringing relief from inflammation and pain, electrotherapy can also help in strengthening your spine.