BLOG-UltraCare PRO - Part 13

Easy Exercise for Flexible and Strong Spine

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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. Paraspinal 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:

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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:

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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 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 angle. 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.

How does Constipation Cause or Worsen Joint Pain!

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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!

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 faeces 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 hits 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 enough 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.

Important Notes:
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.

Walking and Jogging for the Elderly People

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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:

Walking

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.

Brisk walking

Brisk Walking

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:

Jogging

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

General Tips:
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.

Breathe Right to Run with Might

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Running is one of the simplest exercises. Apart from investment in good shoes, you do not have to pay much for it. However, the beginning is a bit rough. Often novice runners get tired early and can’t run for longer distance as they are out of breath. It can be because of their too quick to catch up pace or lack of stamina or even poor breathing pattern. Pace and stamina can be built up with time but, adopting an appropriate breathing pattern is a must to make the most of your running time.

Basically, when we run, our legs make the movements and our brain sends the signals to the heart to pump more blood, which increases our heart beat rate. Also, supply of glucose to the legs accelerates but, along with glucose, oxygen too is supplied in greater quantity; hence, if we breathe normally while running, we are out of oxygen and can’t breathe properly.

To avoid tiredness, you should do deep belly breathing while running as shallow chest breathing can’t supply adequate oxygen. Belly breathing or diaphragmatic breathing utilizes the capacity of the lungs to the fullest and can keep fatigue at bay while you are running. So if you are not used to belly breathing practice the following steps;
Lay down on a flat surface on your back with your hands resting on your stomach. Deep breathe in and out and make your belly feel the movements. You should be able to see your hand rise and up and go down. Chest movements are not counted here. Exhale all the air out of your lungs and inhale to the fullest of your capacities. This exercise will help you to practice deep belly breathing while running.

So by far you would have noticed that the entire idea is to breathe more oxygen and that is possible, if you breathe more with your mouth and less with your nose. Thus, this is the trick. Breathing more from the mouth will fetch more oxygen from the atmosphere for you and you can put up a longer run. Moreover deep breathing fills lungs that expand them. This improves your posture naturally and avoids side stitches (pain under the lower edge of the ribcage) and stress on ligament. You can also have your own breathing pattern that can keep you going. The common patterns work in the ratio of 3:3, 2:2 and 1:1. It means that for low intensity runs, you breathe in at 3 steps and, breathe out at 3 steps. The 2:2 ratio is for mid intensity run and for high intensity, people follow the 1:1 ratio. These may be the standard rules, but you can create your own pattern depending upon your distance and speed of running. The key is to breathe more from mouth and staying hydrated. Besides, if possible eat at least 3 hours before the run and maintain a stable pace. In a nutshell, breathing wisely will allow you to reap major benefits of running.

Spine Balancing Exercises to Ease Back Pain

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spine

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:

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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:

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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:

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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:

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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:

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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.

6. Crunches:

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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:

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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:

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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.

General Tips:

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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.

Physiotherapy Devices for Everyone

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Natural Therapy: Portable Physiotherapy Devices

Natural Therapy: Portable Physiotherapy Devices

Physiotherapy, fondly known as physical therapy has been existing since 1813. Back in the time, its usage was limited and was even considered a luxury treatment. But today, technological innovation has made Physio care a household affair. Many devices are available today that give major benefits to people. Long-term illness or injury often limits a person’s ability and functionality, here, Physiotherapy machine helps to rehabilitate your muscles and tissues. Be it pain relief or muscle toning or mobility improvement, Physiotherapy Equipment has proved its mettle time and again. Two of its bankable modalities are TENS and Ultrasound.

TENS:

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Transcutaneous electrical nerve stimulation (TENS) is a modern-day method to address pain using electrical energy. Here current is passed into your skin through two electrodes.

Significance of TENS:

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TENS is available in simple, compact and easy operate devices these days. As the low-voltage current penetrates into your body, through the pads, your skin sends nerve fibers, which in turn eases up your pain. TENS Unit also helps your body to release endorphins- a chemical our body produces to kill pain, which gives you quick drug-free relief from pain. Those TENS Machine that come with the assurance of durability and good quality, can help you to improve blood circulation and your body motion too. It also helps you to have sound sleep.

Back pain caused due to, spine degeneration, mismanaged surgeries, disc problem can also be healed with this therapy.

In certain cases, cancer, migraine and diabetes patients were also given TENS treatment and positive results were noted.

Tissue damage cases amongst athlete are common and so is the effectiveness of TENS Physiotherapy to heal the damaged tissues.

Inflammation caused due to different reasons is also cured through TENS Therapy.

Sprains, stain and pre and post-surgery pain can also be given a relief through TENS physiotherapy.

 

Ultrasound therapy:

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Ultrasound therapy is gaining a lot of momentum these days due to its effectiveness. Ultrasound therapy as the name suggests, allows passing of high-frequency sound waves (that are not audible to human ear) through mechanical vibrations caused via ultrasonic waves. When the device is moved on the skin surface, energy is transmitted into the skin, in turn reducing muscle tension and giving relief from the pain.

Significance of Ultrasound therapy

Sleek and easy to access devices of Ultrasound Physiotherapy come with an assurance of ease of operation and multiple preset programs that can be brought to function as per one’s need and want. Ultrasound Physiotherapy machine is highly preferred for curing soft tissues injuries and bringing inflammation condition to normalcy. Ultrasonic waves attract mast cells to the injury spot or muscle to be healed that speeds up the curing process.

Knee pain and Osteoarthritis are also cured by Ultrasound therapy. This smart therapy deals with knee stiffness, muscle spasms and tightness and tissue healing.

It also helps in melting the lumps or soft muscle knots that improves mobility of muscles.

All in all, smart portable physiotherapy treatment devices can give us a healthy and drug-free relief from pain.

Top 8 Magnificent Tips for an Ideal Workout

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Be it working out at home or hitting the gym, exercising without proper guidelines can be problematic and even dangerous. So here are some effective tips for making your work out easy-going and productive.

Warm up
Warming up can include basic stretching and cardiovascular exercises. It would improve blood circulation, enhance flexibility and also prepare your muscles for the following physical activities and movements.

Rest day
Working hard and pushing oneself is highly important but so is the rest day. The rest also plays an important role in shaping your strength and endurance. So depending upon the intensity of your work out, you should schedule your rest day. You can do light exercise on that day to avoid lethargic attitude.

Right technique
It would be no surprise if a novice exercise enthusiast would tell you that he or she got hurt while working out. The major reason behind this is lack of proper technical knowledge. Something as simple as cardio can also hurt, if proper attention is not paid. So make sure that you are well aware and informed about the exercise that makes your regime.

Time-bound routine
Make sure that you have prescheduled your workout routine in correspondence with time. Start with a 30 to 40 minutes routine and increase your exercise hours by and by. Making dramatic shifts in your routine time can be harmful and wouldn’t provide you visibly effective results.

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Enjoy exercising
Exercising requires an utmost amount of focus and concentration; however, enjoying your routine is equally necessary. If you would work out without enjoying it, first of all, you won’t be able to develop it as long-term habit and secondly, half-hearted routines will only provide partially-effective results. So get your music on or work out with a partner or choose your favorite time of the day to work out so that you can make the most of your routine.

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Pre and post workout food
Having slow digesting carbs (Oatmeal, Sweet Potatoes, and Fruits) before working out can be useful in garnering more endurance. Your body consumes its glycogen store while you exercise, so eating glycogen stimulating food (Apple, Banana, Pineapple Potatoes, Squash & Sweet Potatoes, Whole-Wheat Bread, Wheat Pasta, Brown Rice etc.) post work out can be helpful.

Start from your not so favorite exercise
Schedule your routine in such a way that you are done with the difficult or your least favorite exercises in the initial period of your regime since, in the beginning, you are high on energy so, you can focus on those exercises. Besides, in the second half of your routine, during which you will be a bit low on energy, you will have to cater easy or your favorite exercises.

Mark your progress
It is advisable to maintain a record of your progress as it will help you to evaluate your growth and make necessary changes in the following routines. Also do not expect great changes to happen overnight and accept failure or setbacks, as great things take time.

Winter Woes: How to guard against stiffness and joint aches

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Winter_Woes

Winter bring with it major lifestyle changes as the cold weather triggers joint pain. The temperature drop and change in the pressure and weight of air pressing in the atmosphere causes joint swelling and joint pain.

To avoid join ache, make sure that you have your body weight under control. Winter delicacies are worth enjoying but if you are putting up a lot weight, then you are under the threat of becoming a victim of damaged joints.

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Keep a watch on your diet. Have more of Avocados, Nuts, Flaxseeds, and Fatty Fish-Salmon. These food items stimulate fat membrane cells, giving comfort to the stiff bones by improving knee cushioning. Consumption of Omega-3 rich food can also be helpful.

Get habituated to drinking more water. Staying hydrated during winter can help you avoid stiffness and join pain as dry joints become inflexible and it causes early wear and tear. Drink 8 glasses of water every day at least. Balancing fluids is the key to avoid pain in winter.

Exercise_UltraCarePRO

Exercise regularly. If you are gym freak or are already into working out, then you are pretty much safe. Rest you might become prey of joint pain as winter temperature drop doesn’t allow smooth blood circulation that makes your bones and muscles grow stiffer and can even cause swelling. So keeping your joints warm is of utmost importance. To do so, joint friendly exercise shall be performed at regular intervals. Walking, jogging, cycling, stretching etc., are easy and convenient exercises that you can do every day. Taking stairs instead of elevator or walking for short commute or even walking while talking on phone can be useful. Mobility releases synovial fluid that lubricates the joint naturally; in turn reducing the risk of joint ache.

Hydrotherapy is also an old and effective way of dealing with winter stiffness. Putting warm water bag on the affected area for stipulated time can ease pressure on joints and muscles, giving relief from the pain.

Massages are helpful at times. You can get it done either professionally or at home as well. When performed at home, make sure that the strokes are towards the heart.

Winter_Wear

Staying warm is a common trick that people follow. Cold weather makes it mandatory to wear warm clothes; besides, it also helps in keeping winter stiffness at bay. Layering up will keep the internal body temperature warm. So make sure that you dress for the season. Jackets, socks, scarves, gloves or anything else that makes you feel warm and comfortable shall be opted for.

Some people drive themselves to nearest pharmacy and gulp a pain killer before even knowing the cause of pain. Don’t do that. See a doctor. Consult him/ her and have only prescribed medicines.

Physiotherapy can also be a sound solution to get relief from joint pain. Ultrasound therapy and Tens therapy are renowned for catering such conditions.

Bid farewell to stress. Stressing comes naturally to us, but stress emphasizes the muscle tension that worsens the pain.

The Link between Weight Loss and Knee Pain

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Knee pain is a common problem in different age groups of people. There are various reasons for the same but one of the deepest one is heavy weight.
Knee joint is the largest joint in the human body that gets apt cushioning from the cartilage. Cartilage is the elastic tissue that protects the bones and the joints. So basically, the knee joint works as the shock observer in our body. Every time we walk or move our leg, our knees observe the shock. Hence, it is no rocket science to understand that if you are overweight, your knees would be experiencing more shock and the heavy weight causes further damage to the knees and the cartilage too. It is interesting to note that Knee joint feels five times the body weight at each step.

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Besides, according to the theory of BMI, Body Mass Index, people whose BMI is in the range of 25 to 30 are considered either overweight or obese and they are under the constant threat of becoming a victim of osteoarthritis. Apart from this direct relation, there are two other factors that connect heavy weight and knee pain. The first one is poor blood circulation. Overweight people suffer from various problems due to improper blood circulation and one of them is knee pain. Lack of apt blood rotation causes lack of oxygen and knee muscles tend to get weak over the period of time. The other factor is Leptin. It is the master hormone that is released by fat cells of the body and many experts believe that it works in favor of osteoarthritis.

Losing weight can be highly fruitful in order to provide a long life to the joints. Apart from that reducing weight can also provide swift movements of joints and it can also reduce the intensity of pain. Lower inflammation level is again a great benefit of shedding weight. Not only that but, having reasonable weight can also help you in avoiding cancer. So the point that now comes is how to lose weight and avoid health and knee deterioration. We often come across people saying that they want to exercise and lose weight but they can’t because their knee hurts a lot. So now it seems to be a never-ending cycle. Hence the easy way out here is taking baby steps.

10-effective-tips-of-weight-loss

The first thing to be done is eating right kind of food. Increase your daily consumption of fruits, green leafy vegetables and avoid fat oriented food. Next thing to be done is going for light exercise. Do not punish your body. Do not push yourself off the limit in the beginning. Furthermore, you can also go for counseling and take experts advice. The thing that you have to remember during this whole process is; it is time-consuming but worthy.

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Carrying heavy weight is not an easy task and body-shaming is also not a healthy habit to pet, but being overweight or obese can be threatening and harmful for your knee. So take care.

Joint-Friendly foods and exercises

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The-joints

Joints develop a connection between bones and help and support us to move. This ease of movement can be disturbed due to injury, joint inflammation or even infection. In certain rare cases it is also because of the cancer.

Today, Joint Pain has crossed all age-bars. Back in the day, it was believed that, joint pain occurs only at an old age but today, this statement fails to be true. Today, people of young age are also becoming victims of arthritis (a disease causing painful inflammation and stiffness of the joints).

So here are some handy food-habits and exercises that can help you in staying away from join pain.

To have healthy joints your body needs more of anti-inflammatory food so check out this list of food items that can help you with your join pain.

Fish and fish oil: Studies have found that salmon, tuna, mackerel and herring are rich in terms of Omega-3 that aids you in fighting against inflammation. Fish and fish oil are the good sources of Omega-3.

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Soybeans: Soybeans are an alternative to fishes as, they too possess Omega-3.

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Broccoli: Broccoli contains a compound called sulforaphane, which gives relief from joint pain.

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Cherries: One of the components of cherries is anthocyanins, which can work as a join pain remedy.

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Besides, consuming green tea, citrus fruits, turmeric, ginger, Kidney beans, and chia seeds can also be useful to avoid joint pain.

Easy exercises for avoiding joint pain:

Walking or Running: Getting your legs in action can be utterly helpful. Besides being cheap, it is accessible and can be performed by people of all ages. Makes sure you have right shoes for walking or running.

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Swimming: If you love water, then swim for healthy joints regularly. Apart from providing full-body exercise, it can also be useful in keeping your joints active.

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Cycling: Pedaling has its own set of benefits and one of them is keeping your knees fit and pain-free. Do it on regular basis and bid farewell to knee ache.

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Knee to chest stretch: It brings a smooth movement to the back, knee and also the hip. All you have to do is lie down on your back. Extend your legs. Keep them straight. Draw one leg near to your chest. Hold that position for 5-10 seconds. Move your leg back to the surface. Repeat with another leg.

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Pull-ups: They might seem too difficult to attempt but they work as multi-joint exercise. You can start with few pull ups in the beginning and then can extend the rounds as per your capacity.

Reaching Goal: Strong Man Doing Pull-ups on a Bar in a Park

Lift weights: Most of us link lifting weights with body-building and muscle-piping. But what most of us don’t know is it can be really useful in giving relief from joint pain.

should women train and lift weights like men

Some tips to avoid pain:

  • Go for stairs
  • Do not lift heavy bags using only one hand
  • Stay careful about your posture
  • Avoid sugary and oily food
  • We hope that this set of information would be useful to you for getting relief from your acute or chronic joint pain. If nothing brings relief to you, turn to physiotherapy devices for getting drug-free relief.