Sudden inflammatory pain on the back of the neck that can make one unable to move neck around which further make the shoulder and back hurt is no ordinary stress in the neck; it can be Trapezitis.
What is Trapezitis?
There is a large, flat, superficial muscle extending from the cervical to thoracic region on the back of the neck and trunk called trapezius muscle which when gets inflamed causes severe neck pain or neck spasm. Such a condition of neck stiffness, along with shoulder and upper back pain is called Trapezitis.
The trapezius muscle is responsible for the most crucial function of the body like lifting the head upwards and shrugging off the shoulder. They facilitate movement, rotation, and stabilization of the shoulder blade.
Usually, it takes between 3-5 days for the trapezitis pain to go away, but if not handled well can turn into a highly disabling condition. Although some significant reasons for trapezitis are long seated working hours on a computer or a bad posture, other causes of trapezitis are;
- Performing any activity/profession without moving your head or keeping head bend for a prolonged period
- Driving without a break for long distances
- Breastfeeding baby by bending the shoulder
- Weak neck muscles due to trauma, fall, blow or any health condition
- Holding a phone between ear and shoulder
- Carrying heavyweights
- Sleeping on your back/stomach with your head turned one side
- Sports activities with sudden one-sided movements
Symptoms of Trapezitis
- Episodes of chronic neck pain in short intervals
- Headaches on the temples/base of the skull
- Severe neck stiffness
- An inflamed or aching shoulder
- Limited range of motion
- Nerve compression followed by tingling, numbness, or weakness in the arms, hands, and fingers on the affected side.
Trapezitis Treatment Options
Take a break from whatever strenuous activity you are doing and give plenty of rest to relax the strained muscle fibers.
An ice pack or cold compress on the affected area for at least 10-15 minutes can reduce swelling and inflammation incredibly well.
Using warm coconut or olive oil give the affected area a good deep massage to prevent muscle spasms.
Avoid or use a pillow that makes the body comfortable and keeps the spine properly aligned with the neck.
Wear a cervical collar to not only reduce the trapezitis pain but also to prevent unnecessary movement of the neck. It is advisable to avoid using it for long, or the condition can worsen.
Perform breathing exercises such as yoga to improve posture and promote proper blood circulation in the area and make it a habit to practice daily to reduce the chances of recurrence.
Start with trapezius exercises at home to strengthen your weak neck muscles. Or stretch the stress out. While working, make sure to stretch in between to release the tension accumulated in your neck muscles. Turn your head slowly to the left and the right or the right, so it’s parallel with your shoulder. Bring back to the center and make the same motion to the left, and repeat alternatively. You can also do the same by tilting your head to the left, keeping your nose facing forward. Place your left hand over your ear and lightly apply pressure. Use your right hand to reach behind your back from underneath. Touch your shoulder blade to ensure you’re keeping it down and to the back. Hold for 30 seconds and repeat on the other side.
If nothing works, the best option is to go for physical therapy. Bring home the best electrotherapy device called SONICTENS and start treating trapezitis on your own. It is safe, free from side effects, 100% natural, non-invasive, and above all, easy to operate. Its electrical impulses will work on your affected area and release the stress from the trigger points, thereby reducing the pain, swelling, or inflammation associated with trapezitis.
Joint pain is a trouble that is usually uninvited. It occurs due to various reasons like inflammation, injury, sprain or strain, bone infection or any other trait that causes damage to tissues or cartilage. These are common causes and most of the people are also aware about it. However, one of the most uncommon causes of joint pain is constipation. Yes you read that right! Constipation can cause joint pain. Let us see how!
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When your colon absorbs too much of water from your food; you experience tension and squeezing of muscles, which makes the stool movement slow. This criterion further causes physical inactivity and laziness. Basically, when colon bears the faces for long, body start reabsorbing the water and during this process those toxins that are to be excreted; sometimes they are absorbed by the body. This can give rise to pathogen levels in body and so your immune system gets busy in tackling the same. Hence, the repair process or the healing process meets a pause. When the body hit’s normalcy, i.e., when bowel system is regular, the immune system again gets active and releases cytokines- inflammatory mediators and that gets circulated in the entire body though blood, which causes the inception of aches and pain in the joints. The matter gets altogether more serious, when your body becomes a victim of Rheumatoid Arthritis- a condition when the pain flows in joints and muscles in varying degrees and intensity.
Those people, who already suffer from RA, have excessive growth of bacteria in their intestines, and when such people experience irregular bowler movements, those bacteria multiple, adding severity to the pain. Apart from that, during your constipation days, level of good bacteria is low, which causes a leaky gut and in turn increases the level of pathogenic bacteria or fungi in your intestines. This worsens the situation and elevates the pain.
These theories are sufficient to prove that a healthy bowel cycle is highly important. Apart from keeping uneasiness at distance it also helps you in maintaining internal body health. Many people have this myth in their head that we have to go to the toilet for three or four times in a day. It is not true at all because, the ideal bowel movements don’t exist. It varies from person to person. However, regular visit is better with once a day being the minimum requirement.
1. Make sure you do not delay your toilet visits. Elimination of toxins on sooner grounds is highly advisable.
2. Get habituated to light exercise.
3. Stay hydrated all the time.
4. Have healthy vegetables and fruits.
5. Reduce the consumption of fructose – generally found in soft drinks as it forces the liver to consume more energy in processing sugar and doesn’t let it concentrate on the task of detoxification.
6. Have dried fruits or any other fiber rich food.
7. If the problems don’t seem to end soon, consult a doctor.
No one is unaware about the importance of walking and jogging. These both are age-old expressions of aerobic exercise and help a person in improving his or her cardiovascular system. Apart from burning calories, these exercises also help in building endurance and fueling joint mobility. However, people of old age should be very particular about practicing them. In the later years of life, muscles are anyway weak and then when you go for high-intensity walks or jogs without much awareness, you might worsen your pain.
So here are some tips for all the old and adorable folks.
Walking is basically a low impact exercise; as while walking, either of your foot remains on the ground, controlling your body weight, and your knees have to absorb limited shock. Besides, your breathing pace is also moderate and manageable and is overall less stressful. However, it is important to note that causal walking or jaywalking won’t bring major health benefits.
Next comes the concept of brisk walking. 100 steps per minute account for moderate intensity brisk walking. It is walking with more speed and focus. It helps you to develop your stamina and can also control your body weight. It also helps in maintaining blood pressure and preventing type 2 diabetes. So if you are already in a habit of walking, try brisk walking. It is not mandatory that you should reach the standard mark or count. You can build your pace overtime and increase the same. You can practice normal and brisk walking together. Say for example you brisk walk for 15 minutes, and then continue with regular walking.
Benefits of walking
1. Reduce risk of heart problems
2. Reduce risk of hypertension
3. Increase muscle strength
4. Polish the sense of balance
5. Help in getting sound sleep
Jogging is the low intensity form of running which has its own set of benefits and risks too. It helps you lead a healthier life but can even be problematic if carried out carelessly. An elderly person, suffering from osteoporosis or arthritis when takes up jogging, might face more pain due to excessive pressure and shock as, jogging is considered as a high impact exercise wherein, movements are lot quicker. Besides, in old age, jogging can also cause tiredness, fracture, ankle twist or any other injury. So it is better to opt for jogging in old age only if you are pretty much used to with. Nevertheless, these factors in no way eliminate the major health benefits jogging has to offer.
Benefits of jogging
1. Strengthens heart muscles
2. Reduces the risk of cardiovascular problems
3. Helps to shed extra weight
4. Improves bone density
Make sure that you are wearing right type of shoes. It will reduce the chances of accidents and will help you to get effective results.
Stay hydrated all the time.
Stretch a bit before hitting the ground.
Walk or jog indoors in case of extreme climatic conditions.
You are living a myth if you think that spine problems occur only in old-age. Because of poor food eating habits, sedentary lifestyle and lack of awareness, many young and old people suffer from spine problems. So here are some useful exercises and working out alternatives that can bring you the gift of a healthy and flexible spine.
a) Spine stretch:
Sit on the floor and spread your legs as wide as you could. Slowly move your head down, bend forward by balancing your body weight on the hips. Try to reduce the distance between your chin and neck by approaching your chin towards the neck. Once you feel the stretch get going to the starting position. Para spinal muscles-the one alongside the spine gets a good stretch through this exercise, which makes your spine elastic. Besides, it improves blood circulation and reduces tension between muscles along with lengthening them.
b) Low-back rotation:
Sit in an alert position on a chair with your feet being straight and facing the ground. Slowly, rotate your upper body in either right or left direction. You can get hold of the chair. Let the lower body stay stable. Once you feel the stretch, get back in shape with your body and then rotate your upper body in the other direction and get to the starting positing once the pull is felt. This exercise can open up the thoracic spinal region and give a stretch to your soft tissues and muscles.
c) Forward bend:
Sit on the ground with your legs straight and extended (facing your face). Touch your feet with your hands or if you are comfortable hold your toes with your fingers and move down towards your knees. If you are not flexible enough then, hook a towel or stall (cotton material) around the bottom of your feet and hold it tight and then bend forward. This intense exercise stretches the hamstrings and also stimulates the inner legs.
d) Spinal trunk rotation
Lie down on the floor at your back. Let your palm rest on your stomach and move your legs upwards, with feet touching the ground. Slowly move your legs towards either right or left side. Make sure that both your legs are stuck to each other. Repeat it in both directions. All through the while, keep your body relaxed and pinned to the ground. It will improve spine pain mobility and will also lubricate lumbar spine and hips.
e) Knee pull
Lie on the floor with your back straight and resting on the ground. Lift your legs in the air at 45 degree angles. Move one of your legs towards your chest and hold it with both your hands and pull it towards the torso. Then take your leg downwards and repeat the same with other leg. It helps in making the spine flexible and more agile.
If the pain is unbearable, see a doctor. Besides, you can always resort to physiotherapy devices in case of chronic or acute pain issues.
Love to work out but can’t go to the gym! Worry no more. Here are some exercises you can do at your home and welcome good health.
Apart from burning calories, performing crunches can strengthen your abdominal muscles and tone your abs.
It tones your arms and lower body at the same time. It also helps you to enhance your balance and stability.
3. Jumping jacks:
It is highly advisable to improve heart condition. It improves cholesterol levels and controls high blood pressure.
4. Mountain climber:
It makes your body more mobile and agile. It is referred for improving lower body strength.
It is highly recommended for avoiding back pain. It is also very useful for having flexible and toned body.
6. Side Plank:
It improves your core strength and braces your arms and wrists. It is also noted to improve concentration and balance.
7. High knees:
Hip flexors and quads get a great boost through this exercise. It also improves heart rate and muscle flexibility.
8. Leg lifts:
Improved posture, reduce lower back pain, toned abs, strengthened hip flexors and enhanced balance are some of the benefits of leg lifts.
9. Donkey kicks:
It works on you core, lower back, legs and butt. It gives you the feeling of better flexibility.
Burning fat, building muscle strength and abs toning are some of the major benefits of squats.
It is one of the best exercises for buttocks and legs. You can also address back and abdominal muscles through this exercise.
They give a good warm up to entire body and also burn a lot of calories. It is a full body exercise so it can keep you fresh and active for long.
13. Calf raises
Muscular strength can be enhanced through calf raises. Ankle balance and stability can also be developed through it.
14. Flutter kicks:
It can be a great aid for reducing weight and toning stomach. It also gives a good workout to your hips and flexors.
15. Elevated hip lifts:
It is one of the easiest exercises to shape your lower abs, quadriceps, hamstrings and even your calves.
16. Wall sits:
It is one of the easiest exercises to give a great work out to your upper body. You can get rid of your thunder thigh easily and can also improve your stamina through this exercise.
17. Run in place:
It is one of the finest ways to improve your cardiovascular strength. It can help in burning away excessive fat. Besides, it improves your balance and focus.
18. March in place:
Practicing this exercise for at least 1 minute everyday can improve your metabolism and can also bring relief from knee pain.
19. Russian twists:
It a whole abdomen workout therapy that reduces the risks of strokes and heart attacks. It also strengthens spine muscles.
20. Triceps dips:
It strengthens your arms, shoulders and chest muscles. It can also improve your lockout strength.
• Heel pain which is usually felt either under the heel or at the rear has a prevalence of 3.6%.
• A study in US shows the estimate of 7% of older adults stated soreness underneath the heel.
• Plantar fasciitis is estimated to interpret for 8% of all sports-related injuries.
• There are 26 bones in the human foot, of which the heel is the largest bone.