Nurse Sore Muscles Back to Health With These Home Remedies
Seems like I am on the roll here with sore muscles. I played tennis last night with friends and it seemed to be the topic among the players. This prompted me to do articles, quick and simple steps to nurse these sore muscles back to health!
Sore muscles have plagued us all. Regardless of our age, a stressed muscle can become sore when we start an exercise regimen, perform excessive manual labor, or even stay seated in the same position for too long! These aches and pains can make performing necessary tasks unbearable.
Soothe your aching muscles and nurse them back to health with these natural remedies:
1.Take a break. If your sore muscles are a consequence of overexertion or exercise, continuing the strenuous activity won’t help ease the soreness. Therefore, you should take a break from the routine so your muscles get a chance to recover.
·Muscle soreness from overexertion is the result of microscopic tears in the muscle tissue caused by the stress of the activity. Your body needs time to repair itself.
·If you start to experience soreness or stiffness during an activity, give it a rest. Pace yourself. Stretch sore area gently.
2.Soak in Epsom salt or vinegar. Epsom salt contains magnesium sulfate and can replace lost magnesium in the body, thus helping to keep the muscles pliable and loose. I especially love the scented ones, lavender. Vinegar is very effective at pulling out lactic acid from the muscles, which contributes to soreness.
3.Use an ice pack. Ice packs are super helpful with sore muscles. If possible, apply an ice pack immediately as soon as you feel the soreness. Keep the ice pack on the sore area for about 20 minutes and then remove it for another 20 minutes. Repeat the process two to three times. This process works great for muscle soreness due to injury too. It can keep bruising to a minimum. Ice helps reduce inflammation and allows your body to repair itself.
4.Get a massage. Usually, muscle stiffness and soreness are also accompanied by restricted blood flow. Get a professional massage. You deserve it. Find deals in your local area. Groupon, Facebook pages, etc. A massage can help stimulate the flow of blood around the sore areas. Here are some helpful tips:
·You don’t need to pay for a professional massage; all you need to do is gently rub the area yourself. Use mechanical massagers of choice. Percussors are also great for deeper tissue massage. Use exercise rollers under the hamstrings, ITB /ITband/Iliotibial band, or the quads/thigh muscles. You can also use a tennis ball over the sore spot.
·Apply this technique right before or after you applied the ice pack and you can get better results.
5.Boost your potassium levels.If you’re susceptible to muscle soreness or stiffness, it’s very possible that your potassium levels are low. You can quickly raise those levels by eating more bananas, which are rich in potassium. Coconut water is a favorite of mine and uses it instead of Gatorade during tennis games. cantaloupes, oranges, apricots, honeydew, grapefruit, potatoes, sweet potatoes, mushrooms, cucumbers, peas are just examples of potassium-rich foods. Some dried fruits (dates, prunes, and raisins) also are good sources.
·Drinking lots of water can also help to relieve and prevent stiff, painful muscles.
6.Apply apple cider vinegar.Who knew? Depending on the source of the soreness, you can do either a warm compress or a cold compress. Soaking the compress tool in apple cider vinegar is a great way to extract the lactic acid that contributes to sore muscles.
These simple home remedies are excellent for nursing your sore muscles back to health. Ignoring soreness or disregarding muscle discomfort as something that will eventually fix itself may not be the best idea!
VIDEO ABOVE: A Quick Way to Relieve Sore Muscles Stretching with an Exercise Ball
Make every effort to heal the muscles before getting back into your usual routine. Love your muscles. They serve you!
How to Reduce the Health Risks from Long Hours of Sitting
A sedentary lifestyle increases one’s risk for health issues as commonly known. Weak, brittle bones (osteoporosis), poor circulation, weight gain, and poor cardiovascular endurance are just a few to mention.
Why is it a piece of common advice to stretch every chance you get when on a long flight? It is to avoid getting blood clots and swelling of the legs or ankles from sitting for long periods.
By now you’ve probably heard that sitting can cause health complications and even shorten your lifespan. If your boss won’t spring for an office full of treadmill desks, you can still stay by finding other ways to spend more time on your feet.
In fact, a recent study found that walking for just 2 minutes each hour can make a big difference.
That’s good news for the 80% of Americans who find it difficult to keep up with the minimum amount of exercise experts recommend. For example, the American Heart Association suggests at least 150 minutes a week of moderate-intensity exercise, or 75 minutes of vigorous exercise.
There are many practical ways to overhaul a sedentary lifestyle. Try these suggestions for brief walks and other ideas to spend less time sitting.
Benefits of Sitting Less
1.Strengthens your heart. Sitting down slows your circulation and speeds up muscle loss, both of which take a toll on your heart.
On the other hand, physical activity helps to prevent heart disease and even reverses some risk factors.
2.Avoid illness. Prolonged sitting has also been associated with diabetes, cancer, and other conditions. A daily walk could mean fewer doctor visits and longer life. Stand, move around, stretch even in your chair.
3.Lose weight.Naturally, you burn more calories jogging than lounging on the couch. Think about how much better you look and feel when you stay trim. Plus, exercise is safer than crash diets that may not provide essential nutrients.
4.Enhance your mood.Sitting affects your mind as well as your body. Boost your spirits with a gentle workout. You’ll probably find yourself thinking more clearly too.
1.Break up tasks.Divide your assignments into 60-minute segments. That’s about as long as most adults can concentrate, so you may even increase the quality of your work.
2.Create triggers.If you still tend to lose yourself in the flow, develop signals for when to stand up. Maybe you want to program an alarm on your computer, on a Fitbit or Apple watch, or time yourself according to your favorite radio news program. You can always use any strategy to make you remember!
3.Engage in other light activities.Any gentle task can be substituted for walking. Tidy up the break room or do a few legs raises. If you’re at home, you could weed the garden or dance a few steps.
4.Talk with your boss.It may help to let your boss or coworkers know in advance why you’re changing your routine. They may want to join you,
Other Ways to Reduce the Risks of Prolonged Sitting
1.Exercise regularly.There is no need to expound on the benefits of exercise.While a two-minute walk is a good start, there are advantages to additional exercise. More intense workouts will condition your cardiovascular system, thicken your bones, and sharpen your mind.
2.Eat a balanced diet.Studies show that adults who sit more, snack more. Try drinking a glass of water or tea to curb your appetite.
Prepare healthy food you can nibble on anywhere, like yogurt or peanut butter on apple slices.
3.Stretch your hips and back.Sitting puts a lot of pressure on your spine and hips. Stand up and stretch every hour.
Just a few stretches you can do in your chair:
Forward trunk stretch. Hold for 5 seconds. Repeat 5 to 10 times or as able. Relieves a tight and tired back from prolonged sitting.
Upper spine stretch. Place both hands behind the neck, stretch backward against the back of a chair. Hold for 5 seconds. Repeat 5 to 10 times.
Forward and side stretch on Table or desk. Place hands on the desk. Slide hands forward to stretch your back. Hold for 5 seconds. Repeat 5 to 10 times or as needed.
SLide hands toward the left side, hold for 5 seconds. Then slide hands toward the right side for another 5 seconds. Repeat 5 to 10 times on each side or as desired until a good stretch for relief is achieved.
4.Turn off the TV.At home,do you sit in front of the TV after sitting at your desk for eight hours? Visit the gym or go out with friends instead.
Hold onto your desk job while you take care of your body and mind. Strategic breaks and other healthy habits will help you live a longer and more active life.
I came across a patient who we see for joint pains. This prompted this article to also hopefully reach those with the same condition: Rheumatoid Arthritis.
Rheumatoid Arthritis or RA: When your immune system attacks your own joints. Individuals with RA know the impact of this affliction on daily living. Waking up with swollen, painful, and stiff joints making even the most menial task of dressing, getting out of bed, tedious.
When it comes to rheumatoid arthritis, sore fingers, hands, knees, and stiff hips and legs may be the first thing that comes to mind. There are invisible symptoms however that can be just as troubling. About 75% of patients say they experience fatigue, weakness, and insomnia. Restlessness and waking up at night from pain can lead to sleepless nights having one wake up already tired and dreading the day ahead.
Rheumatoid arthritis is a systemic condition that affects the whole body and not just the joints. Left untreated, it can lead to permanent joint damage such as crooked hands and fingers, nodules on the joints of the fingers and wrist making gripping, grasping, lifting painful and difficult. Patients also report this condition heightens stress levels which can even affect relationships due to limited ability to perform tasks of daily living.
Patients report fatigue which experts believe is caused by antibodies that circulating through the blood and triggers inflammation.
A troubling cycle is triggered where physical discomfort interferes with sleep. Lack of sleep makes daily activities more difficult to bear. Patients report feeling “dense” in the head, sluggish, or drowsy during the day. This often results in fatigue where an individual is less likely to do daily chores and become sedentary. As we know, a sedentary life further causes weakness which ultimately results in poor balance and inability to walk better or far. In a worst-case scenario, this is another major cause of falling in older adults.
Do not let Rheumatoid Arthritis hold you back, however. There are ways to take care of yourself despite this progressive condition. As I always tell my patients, it is your health. Take charge!
Learn more about lifestyle changes and medical treatments that can boost your energy.
Simple lifestyle changes can make rheumatoid arthritis easier to deal with.
Self-care can help you manage pain, fatigue, and other symptoms:
Regular Exercise. Many dislike exercise. How can you motivate yourself to work out when it’s a struggle just to stand up? Remember that physical training provides long-term relief as you strengthen your muscles, extend your range of motion, and brighten your mood.
A simple walk daily around your neighborhood or simple stretches before getting out of bed can make a difference. Here are a few easy tips you can do easily:
A. Heel and Toe Raises – Hold on to your kitchen counter, dresser, back of the chair, or anywhere to steady yourself. Go up on your toes. Hold this for 5 seconds. Then go on your heels and raise your toes up and hold the same for another 5 seconds. Repeat this move 10 times, or more as you are able. You can do these exercises as many times as you can throughout the day.
B. Seated Marching –Sit towards the edge of a chair with good upright posture. Begin by raising up one arm and the opposite side leg as shown. Lower arm and leg back down and then raise the opposite sides as you alternate back and forth.
C. Hand Exercises. Hand movements are very important for daily tasks. We use our hands so much in everything we do. With RA or rheumatoid arthritis, if left alone, finger and hand joints can become very stiff especially early morning upon waking up. These hand exercises can help move the fingers of the hands to alleviate stiffness.
Finger Walking (Hand OA/RA Exercise)
Place the hand flat with the fingers spread. Start by moving the thumb outwards. Then move each finger towards the thumb, joining the fingers together one at a time. The palm can come off the table.
There are many more exercises that a Physical Therapist or Occupational Therapist can help you with exercises. Ask your primary physician for a referral to any of these professionals.
(If you want me to send you more of the Rheumatoid exercises by email, message me at:
Healthy eating. Choose foods that have anti-inflammatory effects. Green leafy vegetables such as spinach, collards, kale, etc. Tomatoes, olive oil are also good to have in your diet. Almonds and walnuts are also known to fight joint pain and inflammation. Fatty fish (tuna, salmon, sardines, mackerel). That also includes most fruits like strawberries, blueberries, oranges, cherries, and others. WHAT TO AVOID: Processed meats, sodas, fried foods, refined carbs, and lard.
Stay hydrated.Fatigue is a common sign of dehydration. It’s especially important to drink enough water. (Rule of thumb is 8 x 8 rule, eight 8-ounce glasses, which equals about 2 liters, or half a gallon a day.This is called the 8×8 rule and is very easy to remember. when you have a condition like rheumatoid arthritis that can worsen such symptoms.
Reorganize your home. Energy can be conserved by making your living space more efficient where you can easily access things when you need them. These are called energy conservation strategies. By making your home and office more user-friendly and accessible, you are able to do your daily tasks with less exertion. Place items that you use frequently within reach. Get a small cart with wheels for moving supplies from one room to another. You can also use your walker with a seat, or a rolling office chair where items can be placed instead of carried. Be creative and innovative within your home environment. 👉👉👉 6 Quick Stress Relief Tips With Reflexology
Make time for your ZZZ’s. Sleeping more may not eliminate fatigue, but it can help. Aim to go to bed and wake up at the same time each day. Keep your bedroom dark and quiet. If you are a music lover, lull yourself to sleep listening to peaceful, meditative type music or instrumentals. Youtube has many collections which can play for hours. If you are the techie type, have Alexa do your music selection.
“Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life. –Joel Osteen
***Your attitude also plays a major role in how rheumatoid arthritis affects your life.***
See how transforming your outlook can boost your energy levels:
Lighten up. Treat yourself with compassion. You may need to cut back on your responsibilities so you can protect your health. Focus on your own abilities instead of trying to keep up with others.
Prepare for setbacks. The road of a person with rheumatoid arthritis is a rollercoaster ride. It is ups and downs. No day is the same as the previous day. Make the most of it. Take it easy on days that you have more pain or fatigue. On good days, make the most of it. Be flexible and accepting of your limitations. Frequent and dramatic fluctuations are typical with rheumatoid arthritis. You’ll probably have easy days and times that are much more challenging. Give yourself permission to rest when you’re feeling under the weather. 👉👉👉4 Easy Tips for Stress Relief
Avail of support. Even your closest family and friends may find it difficult to understand your fatigue. Look for support groups or online forums where you can meet others who share similar experiences.
There are new and more effective options for treating rheumatoid arthritis that has been introduced during the past two decades. Consult with and follow your doctor’s recommendations to help you to reduce the inflammation that causes fatigue.
Strategies to Consider
Review and Change your prescription. Definitely have your physician or rheumatologist review your medications. There are now several categories of drugs for rheumatoid arthritis. Discuss the side effects with your doctor and ask about trying a different medication if you experience excessive fatigue.
Increase mobility. Physical therapy can increase your strength and overall fitness. Your doctor may be able to provide a referral, or you can find someone who specializes in rheumatoid arthritis through the American Physical Therapy Association.
Manage depression. Rheumatoid arthritis doubles your risk for depression. This is a fact. Let your doctor and loved ones know if you need help. Medication and counseling have a high success rate.
While there is no current cure for rheumatoid arthritis, appropriate self-care and medical treatment can increase the quality of your life. Reduce fatigue so you can feel happier and return to doing the activities you love. Hope this helps! I would love to hear from you!
Write any questions at the comments section below or reach me at email@example.com.
FALLS IN THE ELDERLY CONTINUE TO RISE. IT IS DEVASTATING. The implications of falls have long been brought to light by researchers and statisticians alike. The economic impact upon the government is staggering.
Every 11 seconds, an older adult is treated in the emergency room for a fall; every 19 minutes, an older adult dies from a fall.
Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.
Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.
The enormity of the problem has prompted diverse programs involving over 70 national organizations involved in Fall prevention, The Falls Free National Action Plan by the NCOA.
The plan includes action steps of reducing the impact of medications as a risk factor, promoting physical mobility, and improving home safety. Fall risk assessment and screenings, promoting evidence-based programs also is a major component of this national initiative.
More Fall Prevention Programs have surfaced and a majority of these promote exercise programs designed to reduce falls in the elderly. Tai Chi has been widely recognized as an effective exercise program for fall prevention.
Tai Chi Principles for Falls Prevention in Older People
The following notes are suggestions for incorporation into a Tai Chi program specifically targeting fall prevention in older people.
The key element in preventing a fall. Balance has been shown to decrease with age; however, some aspects of balance can be enhanced through training.
Key elements to incorporate into a Tai Chi program:
> relaxes muscles > lowers the center of gravity Lowered center of gravity > increases load on lower limbs > over time increases sensation and awareness of lower limb movement.
• Transfer of Weight:
Shifting body weight from leg to leg through incremental movements. Start with a small range of movement and gradually build up to a wide, square base stance.
• Muscle strength
Muscle bulk and therefore strength decrease with age. A bent-knee stance and movement work to strengthen lower limb muscle (particularly the quadriceps muscles) (however, always work to an individual’s limitations. If a bent knee stance is too difficult, then do the movement without bent knees).
This involves issues such as increased body sway, low mobility, and postural instability. Increasing age is also associated with reduced sensation in lower limbs and is consequently associated with a loss of righting reflexes and an increase in body sway, which can lead to falls.
Decreased stepping height and decreased stride length. Women tend to have a narrow walking and standing base, closer foot placement, erect posture > difficulty stepping down from stools/benches. Men tend to have a small-stepped gait, wider walking and standing base, and stooped posture.
Tai Chi addresses gait problems by teaching the “correct” movement of lower limbs. This is done by lifting lower limbs from the knee rather than the foot; lifting lower limbs without misaligning the pelvis, and teaching to place heel down first when moving forward (toes first when moving back). Also, teaching movement with appropriate weight transfer, posture, and slightly bent knees improves stride length
Tai Chi also teaches participants to maintain a relaxed posture with an elongated spine.
Tai Chi consists of moving from one stance to another in a slow, coordinated, and smooth way. This trains students in improved mobility and increased body awareness.
C. Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.
D. Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.
The enormity of the problem has prompted diverse programs involving over 70 national organizations engaged in Fall prevention, The Falls Free National Action Plan by the NCOA.
It is no surprise that initiatives have been in place focused on Fall Prevention in the elderly. Fall screens are being implemented to assess a patient’s risk for falls. Examples for these balance and fall risk assessments are the TUG (Timed Get Up and Go Test), The Berg Balance Test, The Tinetti Balance Assessment, Functional Reach, Dynamic Gait Index, and many more.
The John Hopkins medicine organization has come up with their assessment tool for the assessment and identification of fall risk patients in the acute setting.
This article, however, will discuss more prevention and will provide helpful exercise tips to improve balance. There are many exercise equipment and tools available for use in the physical therapy/rehab setting. Will be sharing more of them in the future. The focus of this article, however, is the Airex Foam Balance Pad. It is easily available in stores and Amazon. They come in different sizes, and lately, in different colors.
These are now available in different brand names available in the market. They are widespread in gyms, in gymnastics and dance schools, in elite sports performance facilities.
They come in different shapes nowadays: Square, rectangular, oval, and long/balance beam type shape. The square ones are the most popular. It is easily available in stores and Amazon. Lately, in different colors too.
Why Airex Foam? Airex is a specialty cross-linked polymer foam core. It contains millions of air bubbles trapped inside the material; This air is displaced once subjected to force or pressure or loading; Once the force shifts, however, it can return to its original form (Memory).
Unlike memory foam, the Airex foam is more rigid and condensed and can withstand constant use.
Many brands are currently in use at therapy clinics. Moreover, this is a personal assessment: Not all Airex Foams are created equal. They have gotten better over the years. However, some models are still easily worn out and torn.
Airex Foam balance pads have been an excellent adjunct to balance exercise I prescribe to patients I see. It has proved useful in different cases.
APPLICATIONS IN THE CLINICAL SETTING:
1. POST SURGICAL CONDITIONS – In our outpatient setting, we see patients as early as Day 1 Post-op: Knee Replacements, Hip Replacements, Arthroscopic procedures for meniscus tears, ACL tears. (Anterior Cruciate Ligament Tear)/PCL (Posterior Cruciate Ligament tears)
The Airex Foam in these stated conditions allows exercise that is less irritating and painful in recovering soft tissue and joints while still getting the benefit of the high amplitude of muscle contractions supporting or traversing these joints.
2. ARTHRITIC CONDITIONS – For patients plagued by joint pains, especially on the hips and knees, weight-bearing exercises or high-impact exercises can cause significant misery. These activities create too much friction inside a joint that is already inflamed, irritated, and structurally damaged.
Working on lower extremity strengthening using an Airex Foam Pad promotes tolerance to exercises in the standing posture. While weight-shifting and doing exercises on the foam, one can get significant muscle contractions.
The quality muscle contractions triggered is due to the instability that the Airex Foam provides challenging the user to always orient the trunk towards the center of gravity so as not to lose balance.
Since these exercise forms are usually maintained or sustained for a prolonged number of seconds ( 5 – 10 seconds often, and I let the patient count ), there is an increase in the recruitment of muscle fibers necessary for regaining strength, motor control, stability, and proprioception. Proprioception is described as one’s ability to perceive body parts positioning in space while performing specific tasks.
3. PARKINSON’S DISEASE PATIENTS – Parkinson’s patients have incoordination problems and movement disturbance. Tremors are typical in hands, the rigidity of the trunk, and shuffling gait.
Standing on an Airex Foam promotes protective righting reactions during exercises requiring weight shifting. Activities that let the patient do reaching tasks away from the midline also improves the trunk stability needed for fall prevention.
4. VERTIGO & DIZZINESS– Conflicting input to the vestibular pathways cause vertigo. Caused either by problems in the brain or the inner ear, it creates anxiety for fear of falling.
Falls are frequent in dizzy patients due to the diminished ability to regain control of the body during motions that occur with daily tasks. Vestibular exercises using the Airex Foam, in conjunction with Vestibular Rehabilitation in Physical Therapy, can improve the patient’s ability to compensate for balance deficits.
5. PATIENTS WITH WALKING DIFFICULTIES – Gait difficulty and gait abnormality are typical. Often seen in patients with musculoskeletal or neuromuscular conditions.
Those, as mentioned earlier, can be attributed to a generalized weakness or muscle imbalance in the left or right side of the body. A patient or user standing on an Airex Foam while doing balance exercises forces the antigravity muscles to activate.
These muscles are responsible for opposing the effects of gravity. Hence the name. These are the gastrocsoleus, the quadriceps, the gluteus maximus, and the muscles of the back.
6. POST STROKE PATIENTS – The residual deficits from a stroke are very evident. One-sided weakness or paralysis, asymmetry in the facial muscles, slurred speech, and gait abnormality. Often, many sufferers sustain unilateral neglect or inattention. A person is missing the seat or running into one side of the door as they do not perceive objects on the affected hand.
Using the Airex Foam to encourage weight-bearing on the affected side. With the support, of course, this activity improves proprioception. It forces the weak hemiplegic side to participate in the effort.
One might say the residual deficits are too involved, but personally and as to experience, the brain’s neuro-plasticity fascinating. Such is the brain’s ability to re-wire and re-route around the damaged areas of the brain. It also allows for the compensatory ability to restore function using other components not primarily wired for such original use.
Constant reinforcement and subjection to balance and movement challenges will force the brain to find a way to deal with such a problem. Restoration of movement and function can be re-established. Although not as distinct as the original motion, it allows the person to perform self-care and basic mobility tasks necessary for functional independence.
7. BACK PAIN AND SPINE PATHOLOGIES – Back pain sufferers have one thing in common: altered posture. Altered posture is due to compensatory movements adopted by the body to avoid pain triggers. However, as this becomes a habit, it also marks the commencement of the pain cycle.
Doing core exercises in different postures using an Airex Foam strengthens the core, providing destabilization due to its unstable surface. Muscle recruitment is enhanced due to the body’s compensatory reaction to maintain control and center of gravity during these exercises.
There are more conditions where the use of Airex Foam optimizes results and benefits. The Airex Foam is also being used by elite and high-performing athletes to bring about more strength, flexibility, agility, and power.
Consult with a physical therapist for therapeutic exercises using the Airex Foam that is appropriate for your specific condition or issues.
Good posture can go a long way as we go through our daily tasks. Being aware of how to sit or stand properly can eliminate many basic aches and pains experienced.
WHAT IS A TEXT-NECK SYNDROME?
Mobile devices have caused a new affliction: new affliction has emerged: Text neck syndrome.
Check this image, one sees this every day. Everyone owns a cellphone, and a vast majority cannot love without holding their cellphone
This reminded me just a week ago of a fragile lady referred to us for frequent falling from Parkinson’s disease. She was about 85 years old, using a walker with a seat, and has poor balance. She has the typical Parkinson’s posture: forward neck, severe kyphosis, and she is bent over on her walker.
I could not get this lady away from her cellphone so I can perform her initial assessment. She was bent further forward on her neck, shoulders hunched (protracted), ribcage with poor mobility.
Her complaint: muscle spasms in the neck, shoulder pain, and back pain. Why am I not surprised?
I am very lenient and understanding with my patients, especially the elderly. I have worked with teenagers and adults alike who just cannot let go of their cellphones even during physical therapy sessions. Not with an 85-year-old however who was clearly addicted to her cellphone. Bless her heart, I had to keep her hands busy just so I am able to align her trunk properly to prevent falls at home.
COMMON COMPLAINTS WITH BAD POSTURE
Neck pain is a common complaint in about a tenth of the adult population. Children as young as 2 years old know how to get youtube on tablets. I saw this with my own eyes. My twin nieces, both two at that time, knew how to get to Youtube to watch the play the alphabet songs and sing with it! Those two barely know their ABC’s.
Bad posture can be acquired from time spent on mobile devices. This likely leads to worse problems. Back pain affects 8 out of 10 Americans at certain stages in life and is also a leading cause of disability worldwide.
Tension headaches affect about 80-90% of the population. These are just some problems that can arise from poor postural habits.
Poor posture is qualified as a repetitive stress injury affecting us, plantigrade creatures who roam this earth. It can easily lead to common symptoms that can escalate into more significant morbidities.
NATURE OF THE PROBLEM:
Imagine this: You are carrying about 4.5 to 5 kg of weight (approximately 10 to 11 lbs. -the importance of the head) on the shoulders and neck every waking hour. You turn your neck side to side, up or down, or bend sideways. Who or what is responsible for producing all these movements? Your muscles, of course.
The orientation of the head closer to the shoulders is crucial to avoid excessive loading to these supporting muscles.
Biomechanically speaking, for every inch of forwarding deviation of the head, there is an equivalent additional load of about 15 to 30 pounds placed on these muscles.
This basically doubles the weight of the head, forcing these muscles to contract and be in constant tension for prolonged periods throughout the day. Muscles can only contract for a specific period before fatigue sets in.
This occurs when these muscles are subjected to abnormally high levels of forces required to stabilize the head, which is too far away from its center of gravity. Spasms and muscle cramps can then occur, which can also cause compression within the cervical spine causing tension headaches, decreased blood flow to the brain, and other subsequent symptoms.
Left unchecked, this can lead to more severe problems.
OBSERVE GOOD POSTURE FOR PAIN PREVENTION
Being mindful of how you carry your body through the day can make a big difference and improvement in health.
The most uncomplicated motion of bringing your head and neck back and more towards your mid-line immediately eliminates this excessive load and relaxation of the trapezius muscles (that muscle on both sides of your throat you tend to massage when tight) is noticeable.
SIMPLE TIPS FOR BETTER POSTURE.
1. Stand with your back against a wall. Allow your butt, shoulder blades, and the end of your head to touch the wall. This is your ideal posture closest to the center of gravity.
1. Walk away from the wall.
2. Picture yourself in a position as close to this alignment as possible when standing.
2. When sitting, sit straight and picture looking at yourself from the side. Imagine a straight line from your ear down to your shoulder and hip. Your trunk and thigh have to be at a 90-degree angle (as an L-shape) when seated. The leg and knee also have to be at a 90-degree angle. This ensures proper distribution of your weight in the chair, minimizing overloading the spine and joints.
BENEFITS OF GOOD POSTURE:
1. cardiorespiratory functions improve.– By opening up your front chest wall by sitting or standing straight, lungs can expand better within the rib cage, allowing better oxygen intake.
2. good for stress reduction – When the body is better aligned within your center of gravity, there is less strain in muscles within opposite sides of the body.
3. Prevents Pain – When muscles are not strained, and joints are better aligned, there is no shearing on muscles and ligaments. There is also none of the unnecessary friction on joints from abnormal loading from poor posture.
4. Balance Improvement– Good posture allows the body to have quicker responses and reflex righting to balance shifts.
5. Better walking pattern – Good posture allows a person to have a more equal and symmetrical stride and step.
6. It makes one look better, confident. – Ever noticed people with good posture? They stand taller and appear confident, healthy, and strong. They move differently. They are more coordinated with their movements.
Talk to your doctor, a back specialist, or your physical therapist.
After all, an ounce of prevention is always better than a pound of cure! This was one of my mother’s favorite quotes!
Enjoy a pain-free day to all you hard workers out there!
Get in touch! Feel free to share your experience with pain and how you deal with it. I would love to hear from you!