Hectic schedules, improper postures, irregular food habits, accidents and injuries or any other reason can lead to neck and shoulder pain. No matter how mild or extreme the pain is, it can eventually grow into something more dangerous. So here are some natural, easy to practice and drug-free solutions that can provide you relief from neck and shoulder pain.
1. Take breaks
If you are into regular desk jobs and have to sit in front of a computer for long hours then try to take short breaks. It is not that difficult as such. If you get up from your seat to address a nature’s call or attend a personal call or even to meet or greet someone, then do 2 to 3 rounds of neck and shoulder rolls. That’s it! Such mini breaks if utilized wisely, can do great miracles in bringing relief from neck and shoulder pain.
2. Rest and sleep well
If you are into taking naps then make sure that you are resting on a right kind of surface. Buzzing off on a desk or chair or sofa can cause neck or shoulder pain. The same applies for sleeping too. Sleeping on a firm mattress can keep the upper body symmetrical and away from pain.
3. Hot shower
A hot shower after a tiring day seems to be ideal. And it definitely is. Hot shower can give you relief from muscle stiffness and tension. It can also boost oxytocin levels. Basically it soothes your stress and gives relief from pain.
4. Ice pack trick
If you are experiencing extreme neck and shoulder pain, then try the ice pack therapy. It numbs the area and inflammation that causes pain. Do not let the pack rest on any part for more than 15 minutes. Practice ice pack therapy for 2 to 3 hours in a day.
5. Gentle stretching
If you are not that much into core exercising then it is advisable to perform stretching on every day basis to keep neck and shoulder pain at bay. Besides, if you are already suffering from the pain, then try gentle stretching to get relief from the ache. Do not push yourself. Small reps for short duration of time can be useful and safe.
What better than yoga to be flexible! Practicing yoga every day can not only keep you away from pain but can make your body flexible and improve blood circulation that can help you to reduce the intensity of pain.
Visiting a professional massage center or spa can definitely be useful in bringing relief from pain. Home massages can also work. Apply any pain relief ointment or lavender oil and massage the affected area gently for 15 to 20 minutes then have a hot shower and you will feel relaxed and relieved.
One of oldest and most reliable natural pain relief therapy is physiotherapy. Do not hesitate to turn to physio-devices in case of chronic and acute pain.
Human body as we all know has got 3 primary joints; Knee, shoulder and back. However, what all of us don’t know is their mechanism, which often leads to damage and diseases. So today, let us learn about their functionality.
The largest and one of the most complicated joints in the human body, the Knee, joints the thigh with the leg. It has got 3 main components mainly kneecap, patellar groove and the medial and lateral tibiofemoral articulations. All of its components work in synergy to ease our horizontal and vertical body movements. Besides, there is another important factor, the cartilage. It is a thin tissue that bears the pressure of body movements and keeps the joints healthy. The common knee problems that people have is of sprains and strains that affect the knee cap. Minor accidents are often the reasons for the same. Tearing of ligaments, fractures and kneecap dislocation are also connected to kneecap. Another major knee problem includes arthritis. When the cartilage gets damaged, bones get rubbed against each other and that causes the disease. Poor eating habits, unattended injuries, sedentary lifestyle can be counted as the major causes here. So all in all to keep your joint healthy, eat right and exercise well.
One of the most mobile and flexible joint of our body, the shoulder joint is the socket joint of our body. It joints our shoulder blade and upper arm bone. Due to the high flexibility of the movements, many people suffer from shoulder pain. At times, there is a tissue break down and shoulders stop moving. Shoulder dislocation, frozen shoulder, osteoarthritis are considered as major shoulder troubles. Apart from that, wrong postures, odd sleeping positions and jerks causes temporary muscle pain. Ice pack massage, regular stretching and nutritious food along with taking care postures can keep shoulder pain at bay.
The back joint, is one of the most common trouble maker for maximum people. In fact, 9 out of 10 people suffer from back pain. Cervical (neck), thoracic (middle back), lumbar (lower back), sacral spine (tailbone) frame our back. In most of the cases, back pain is acute or semi-acute. Major accidents, herniated disks and stenosis or surgeries gone wrong lead to chronic pains. It is also a leading cause of disability. Studies have proved that obesity, lack of exercise and sedentary lifestyle can increase the risk of back pain. Smoking is again one of the causes of back pain. Post pregnancy pain if left unattended can also lead to major issues. In fact, stress also is considered as a major reason of back pain.
Joints are vulnerable and require regular care. Eat healthy food, work out regularly, and do not take any injury for granted. In case of pain, consult a doctor and you can always rely on physiotherapy for natural and drug-free relief.
‘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.