It is important for joggers to learn to work out in a way that avoids injury to the back muscles and spine. If you run, jog or engage in other high-impact exercise that puts stress on the spine, then it is especially important to start preventative methods.
The Ultimate Back Pain Relief Tips Blog
Proper posture is something talked about very frequently by today's health experts. It is said that improving your posture is necessary for a healthy lifestyle, but to what extent is this true? Although improving posture can benefit anyone willing to commit to it, there are certain groups of people who experience the benefits more profoundly; those who experience chronic back pain are one of these groups. Bad posture can be an underlying cause of back & neck pain, and sometimes the solution to your pain can be as simple as improving your posture.
Neck and back pain is something that afflicts most us at one time or another, especially as we advance in age. As we get older, joints between bones and intervertebral discs become less flexible and suffer from wear and tear, resulting in conditions such as arthritis and herniated discs which usually result in chronic joint, back and neck pain. Lifestyle and habits are also causes of chronic neck and back pain such as poor posture when sitting, for example, hunching over a desk or computer and spending a lot of time seated or without changing posture. A sedentary lifestyle also results in weight gain and obesity due to poor eating habits and lack of enough exercise.
The National Sleep Foundation reports that about two-thirds of people who have chronic pain don’t sleep well. Chronic back pain prevents you from sleeping well. You can wake up hurting even more. There are many factors that can contribute to your back pain including your sleep position. The different positions you sleep in can cause strain on your back and can affect existing back pain. What can one do to avoid nighttime back pain? In some cases, it might be as simple as adding or changing pillows or even getting a new mattress. One of the best ways to find relief for nighttime back pain is changing into a possible that won’t cause stress on your spine.
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If you suffer from back or neck pain, a change in your diet can make a world of a difference. Anti-inflammatory foods will reduce back aches while improving your overall health. Let's take a closer look at some speific foods have this quality.
Inflammation occurs in the human body when one consumes an excess of processed foods containing omega 6 fatty acids and too few foods containing omega 3 fatty acids. One of the main culprits is fast food. If too much fast food and processed food is consumed and not counter balanced with omega 3 rich foods then your back will likely throb in pain. Eating in large quantities is also problematic as it increases short term inflammatory markers. It is best to graze, meaning eat small portions throughout the day. You'll have less aches and pains and you'll boost your metabolism at the same time.
Plants contain anti-inflammatory natural chemicals called phytochemicals. Be sure to mix in dark leafy greens with each lunch and dinner. You can also load up on Mediterranean style foods like hummus, beans, extra virgin olive oil an olives. These are known to reduce inflammation and boost longevity, as proven by the long life spans of the Greek population.
The best anti-inflammatory food on the market is cold water wild fish. You can also obtain anti-inflammatory omega 3 qualities from fish oil pills. When grocery shopping, select raw oysters, red wild sockeye, sardines, herring, wild salmon and anchovies. In the spirit of the Mediterraneans, use olive oil to cook the fish instead of butter. However, you should not overload your body with omega 3 foods as an overabundance will lead to other health problems.
While you are at the store pick up some pastured animal meat. Examples are pastured egg yolks, grass fed beef and grass fed lamb. Pastured means that the animals that you are eating (or their by-products) ate high quality grass over the course of their lives. Pastured meat and eggs have anti-inflammatory trans fatty acids. Add some red palm oil to your fish and meat just before serving it. It is full of antioxidants, vitamins and has anti-inflammatory properties. Complete your meal with a vegetable like cauliflower, cabbage or broccoli. Incorporate onions and garlic with your dinners for that extra bit of flavor. Each is considered a top of the line anti-inflammatory food.
While making your lunch and dinner, incorporate the anti-inflammatory spice called turmeric. Aside from helping to ease your back pain, this tasty spice also fights oxidation stress. Ginger contains similar properties and can be used in a wide variety of foods including cookies and oatmeal.
Instead of reaching for potato chips, cheese doodles or other processed foods when snacking, opt for anti-inflammatory foods like walnuts, avocados and peppers. Don't pig out with a sugar and chocolate laden dessert. Opt for blueberries. They head most lists of the tastiest anti-inflammatory foods. Be sure to mix them in with your morning oatmeal, cereal and grits. Berries also have antioxidants that fight cancer.
The overarching theme of an anti-inflammatory diet revolves around the DIY ethos: Do It Yourself. You must learn to grocery shop and cook in a healthy manner while avoiding processed foods. This is time consuming so you'll have to invest yourself and make a serious commitment to eating right. Would you rather spend a few more hours per week cooking in the kitchen in order to have a pain free back? Or would you rather eat poorly, ruin your health and live the rest of your life with a chronically painful back? The choice is obvious.
Back pain, including sciatica pain, can develop from the feet up--that’s why supportive shoes are so important. Non-supportive, ill-fitting shoes can cause changes to your gait. When your feet and legs adjust their movements to compensate for shoe and foot problems, your pelvis may tilt forward, for example. This increases the curvature of the spine, placing excess pressure on the lower back and the sciatic nerve.
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Getting a restful night's slumber depends upon many different factors. One of the most important is choosing the right mattress that will allow you a good night's sleep, free from back pain. The sheer number of different brands and types of mattresses in stores can make mattress shopping quite confusing. To make choosing a good mattress easier if you have sciatica or chronic back pain, focus on getting a well-made, quality mattress that’s relatively firm and, most importantly, comfortable for you.
When back specialists talk about degenerative disc disease, they’re really describing a combination of back problems that begin with disc damage--and go on to affect all parts of the back and spine. DDD specifically refers to degeneration of the intervertebral discs, which occurs as a natural part of the aging process. As you grow into your 30s and 40s, although it can occur earlier, you may notice back pain that’s growing more frequent and/or severe.
With temperatures dropping and a chill in the air, the snow falls yet again. While many people look forward to the season’s snow, many more of us dread having to shovel it away. Let’s face it…shoveling snow is hard work! And if not done correctly, it can put severe strain on the back.