Higher Body Weight and Back Pain Risk

Weight and back pain

Isn’t your back completely supporting you and causing you to trouble consistently, even after taking proper treatment to avoid back pain?

Then you are not following the precautions that need to be taken during back pain management, and one of the significant lookouts is the maintenance of healthy body weight.

Yes, you heard right, Adiposity, i.e. excess weight and back pain exhibit a positive linear trend. You cannot fully recover from back pain if you are extremely overweight or obese.

Incidence of obesity has become twofold since 1980 and today approximately a third of the world’s population is suffering from the problem of obesity.
Many of the people don’t seem aware of how obesity provokes back pain and what can be done to reduce this weight, especially when you are suffering from severe back pain. So, let’s explore a bit of the relation of increasing body weight to the increased back pain.

First things first, how is obesity or excess weight associated with back pain?
Obesity can trigger back pain via two possible mechanisms: biomechanical processes and endogenous substances.

Biomechanical Processes

The increased size of the abdomen leads to postural changes that exert a mechanical load on the spine and cause back pain. These changes are –
Pressure on vertebral disc increased in both standing and sitting positions
Excessive lumbar anterior and thoracic posterior curvature
Enhanced anterior pelvic tilt and hip joint movement
Thoracic and thoracolumbar segments with reduced flexion moments
Force on the back muscle increases when an obese person bends the upper body due to increased gravitational pressure

Endogenous substances

In obese people, adipocytes (fat cells) secretes the adipokines which lead the induction of pro-inflammatory cytokines like interleukin-6 and tumour necrosis factor. Therefore, these endogenous substances, along with hypertrophic adipocytes, interrupt the endocrine system and cause pain.

Except for these two mechanisms, nutrition of the disc also affected due to excess weight. 

Limited mobility of spine due to fat deposition in the body, fluid movement and functional disc rehydration got limited. It significantly affects the nutrition of the intervertebral disc. The nutrition of the disc is also affected by the reduced blood supply to the disc due to atherosclerosis, especially among people suffering from dyslipidemia (a condition of increased triglycerides and LDLs) and hypertension. This restricted blood supply leads to starvation of disc cells.

As a result of these, back pain got aggravated, and therefore, it is essential to be fit, healthy and maintain normal body weight. But losing weight in a condition of severe back pain is another challenging task. Because at this stage, the spine is in a very fragile state, and any heavy pressure may cause extreme damage.

So, what should be done?

What are the safer means of losing weight in back pain? 
The best ways to reduce weight in such conditions are maintaining a healthy diet, and lightweight exercises and yoga.

Let’s explore these in deep!

Diet for lowering body fat during back pain

Anti-inflammatory Diet

Must include anti-inflammatory diet as it dispenses dual-action, firstly it is healthy, and secondly, it alleviates inflammation associated with back pain. The green vegetables, fruits, grains may contribute to your weight control.
You must include the following nutrients to your diet:

Proteins

Proteins are building blocks of your body; every body part is composed of tissues and tissues are composed of proteins, so include proteins to your diet. The pro tip is that always go for plant-based protein sources instead of the animal, add soy, lentils and beans in your diet.

Carbohydrates

Instead of refined grains and white starch, opt for brown rice and whole grains. Increase the intake of green vegetables, winter squash, sweet potatoes, beans. Also, try to have 40 grams fibre daily by adding whole grains, legumes, oranges, yellow fruits, berries and tomatoes in your diet.

Fats

Eat healthy unsaturated fats which include the sources walnuts, almonds, cashews, seeds, olives, avocados, oils from olive, corn, canola, grapeseed, coconut. You should also add food sources enriched in omega-3 fatty acids like sardines, salmon, hemp seeds and flax seeds.

Other eating habits to take care of:

Nutritional Labels

In this era of packaged food items where food is not always cooked by ourselves, it becomes necessary to look for nutritional labels while buying any food from the store. It contains essential information about the calories present in that particular food item. This label also shows the quantity of carbohydrates, proteins, fats, vitamins and minerals that the food item contained. So read the label carefully and then choose the food.

Say no to carbonated and sweetened liquids

Yes, No means No! These two liquids contribute significantly to gain fat in the body. So, try to avoid these two forms of drinks.

Smaller Portion

Try to eat in smaller portions. In this way, you will be able to avoid a load of high Glycaemic Index on your system.

Breakfast is Important

Do not skip breakfast as it is the start of your day, and it requires energy and fuel to work. Always have a healthy breakfast.

Planned Meals

Plan your meal; it is necessary. In this time of hustle, we cannot eat as how or when or whatever; instead, you must plan your meal. Add five portions of different fruits and vegetables, two parts of proteins and a small amount of unsaturated fat.

So, start your path of losing weight by following these rules. Healthy food contributes 80% in managing weight, whereas the remaining 20% depends on daily physical activity.

Exercises and yoga for reducing excess weight and back pain –

People who are overweight with back pain face certain problems in finding the best suited physical activities as wrong exercises may worsen the pain, and leads to reduce the quality of life.
Let’s explore the suitable exercises for low back pain.

Walking

Walking is known as the best way to burn calories and reliably reduces weight. It significantly helps to increase energy expenditure as it promotes loss of excess body fat. Studies also validate that a modern-intensity walking program helps to reduce weight and waist circumference.
Also, the walking doesn’t exert pressure on back and joints. It can be done anywhere and anytime. Start with twenty minutes per day and increase slowly with time.

Resistance Training

Resistance training is a safe and efficient way of losing weight for obese people with back pain. This mode of training remarkably improves the energy expenditure via enhancing metabolic rate and promotes weight loss by post-exercise fat utilization.
Include exercises such as seated biceps curls, wall sits, triceps extensions, lateral shoulder raises, hip bridges and reclined chest presses.

Pilates

This form of exercise not only helps to strengthen the core along with lowering back pain but also improves the posture.
According to a study published in the Journal of Injury, Function and rehabilitation, pilates exercising program significantly reduced back pain and associated disability. Therefore, it is beneficial to add pilates 2 to 3 times a week to cut that extra weight.

Therefore, by including these routines in your lifestyle, you can lose your body fat and weight, which ultimately helps to relieve back pain. You can also go for some non-invasive management option such as Lumbar Sacro Support, Orthopaedic Heating Belt, Backrest, and Posture Correctors to support the spine, reduce pain and correct posture.

Anti-inflammatory Food for Back Pain Relief

Middle-Age-back-pain

What is the first management regimen that comes to your mind when suffering from back pain?

Undoubtedly, the pain relief medications that can provide instant relief from back pain, but they have associated side effects and complications. Along with the medications, use of back braces, backrest, ergonomic chairs and some exercise routines in daily life are also helpful to get rid of back pain.

These regimens come into the first row when talking about back pain treatment, but there is also one other essential way to adopt for effective management of back pain which cannot be forgotten, and that is the anti-inflammatory food for back pain relief.

Food is one of the most essential elements for living, it keeps our metabolic processes going. Healthy food fortifies us with essential nutrients that protects us from various health problems. Starting from a diet rich in proteins and vitamins to anti-inflammatory foods, all are essential for the health of the body.

So, how there cannot be specific food for back pain relief?

The understanding of good and bad food is essential for a person with back pain. Today we talked about the healing food for back pain because consuming healthy, healing diet is the key to reduce pain.

Anti-inflammatory diet

Inflammation is one of the primary causes of back pain, it can occur due to underlying inflammatory conditions like inflammatory arthritis.

The symptoms of such type of back pain include inflammation of spinal joints, entheses (the connective tissue between bone and ligament or tendon) and vertebrae, postural changes, loss of hip abduction, tenderness over entheses and pain over thoracic spine, sacroiliac joint or lumbar spine.

There can be specific reasons for initiation of inflammation.

  • Nerves which are able to deliver pain signals deep into the annular structures.
  • Damage-associated molecular patterns (DAMPs) like fibronectin fragments and hyaluronic acid, which may initiate sterile inflammation of disc via pro-inflammatory cytokines or matrix-degrading enzymes activity.
  • Due to subclinical anaerobic bacterial infections, stimulated by hypoxic situations.

This inflammation leads to both central and peripheral sensitization which have an essential role in the onset of chronic back pain.

Consequently, including anti-inflammatory foods to daily diet can help in relieving inflammatory back pain up to a fair extent.

What are these anti-inflammatory foods?

Spices

spices

Spices like turmeric, cinnamon, mustard seeds, Kokum, ginger, fenugreek, clove, black pepper, red pepper and black cumin are known to have significant anti-inflammatory properties. The phytochemicals present in these spices like curcumin, 6-gingerol, diosgenin, capsaicin, eugenol, garcinol, thymoquinone, piperine, and sulforaphane are the reason behind these spices have the ability to fight against inflammation.

One of the best spices which contains extraordinary anti-inflammatory properties which effectively modulates the inflammatory mediators is turmeric. The phytochemical present in it is ‘curcumin’ which is a potent antioxidant and anti-inflammatory agent.

One of the significant benefits of all the above spices is that these can easily available in the market at very affordable prices. Never miss a chance to include these spices in your diet.

Herbs
herbal
Not only spices, but some herbs also have anti-inflammatory properties. These herbs are also available quickly.

The herbs like basil, rosemary and garlic bulbs due to their phytochemicals diallyl sulphide (DAS) and α-pinene significantly acts on inflammation.

Dark Coloured Vegetables
vegetables
Include the vegetables with a high content of polyphenols such as deep-coloured vegetables like spinach, red lettuce, broccoli, parsley, kale, beets, onions, carrots and sweet potatoes. These are well known natural food for back pain. Never skip these vegetables from your diet.

Fruits
fruits
The fruits like watermelon, berries, cherries, oranges, pomegranate, and grapes can effectively soothe inflammation. So, include these fruits to your daily diet.

Omega-3 Enriched Foods
natural
Foods rich in omega-3 fatty acids are very beneficial for treated inflammatory conditions by reducing pro-inflammatory cytokines and eicosanoids. Therefore, never forget to add the omega-3 rich foods in your diet.

Add eggs, flax seeds, chia seeds, salmon, cod liver oil, walnuts, tuna, soybeans, herring, oysters, sardines, trout and mackerel to your diet greatly helps you to fight against inflammation.

HERBAL TEA
herbal tea
Yes, drinking herbal tea is also advantageous in reducing inflammation.

Green Tea: being a rich source of antioxidants, it helps to reduce swelling and pain.
White Tea: With high polyphenols content, helps to reduce inflammation.
Masala Tea: Tea made of cloves, cinnamon, ginger, and cardamom significantly reduces the inflammation.
Ginger Tea: With the richness of shogaol and gingerol phytochemicals, ginger tea effectively reduces chronic pain.

Minerals are also the key to relieve back pain: Alkaline Multi-mineral Supplementation
healthy food
Yes, you read it right. An alkaline diet enriched with minerals is crucial to get relief from back pain.
We already read about the importance of magnesium and potassium above, but the combination of these minerals with some other minerals like calcium and sodium makes an excellent diet for back pain.

Some scientific studies also evident this statement. One study published in the Journal of Trace Elements in Medicine and Biology, 2001 emphasises on the importance of the supplementation containing above said four minerals in reducing back pain.

So having these minerals in your life is very important.

You can get calcium from food sources like dairy items, green leafy vegetables, tofu, nuts, sardines, pilchards, or soya beans and sodium from baking soda, dairy items, eggs, smoked meats and olives.

Potassium Rich Foods
Potassium helps to reduce swelling and also acts as an essential electrolyte for nerve and muscular functions. Also, some of the potassium channel subunits are directly gated to pain relevant stimuli.

Therefore, having a diet rich in potassium is must for getting relief from back pain. You can get potassium from bananas, green leafy vegetables, and coconut water and fermented milk products.

Magnesium Rich Food
One of the significant reasons behind chronic idiopathic (pain of unknown origin) back pain is magnesium deficiency. Its deficiency leads to impaired muscular function. This might can cause chronic back pain.

Therefore, having a diet rich in such minerals are essential. Include spinach, beet green, summer squash, pumpkin seeds, legumes, nuts, and turnip greens.

Vitamin Rich Diet:
herbals
Vitamin D
Vitamin D deficiency is also one of the primary causes of back pain. Vitamin D potentiates the anti-inflammatory cytokines and regulates the pro-inflammatory cytokines, therefore having a diet with vitamin D is essential.

You can get vitamin D from egg yolk, tuna, milk, salmon, herring, soy, margarine, mackerel and trout.

Vitamin B12
According to recent studies, a relationship was found between vitamin B12 and low back pain. In one study, the introduction of parenteral vitamin B 12 lowers the back pain, associated disability and consumption of paracetamol among patients suffering from irritative or mechanical lumbago.

So, never forget to include vitamin B 12 to\ your diet. You can get it from milk, yoghurt, cheese, ham, eggs, chicken, cereals, tuna and trout.

Vitamin C
It is one of the essential vitamins for collagen cross-links. Collagen is an integral part of ligaments, tendons, and bones.
One of the recent studies also showed an association between vitamin C and spinal pain.
Therefore, vitamin C is also helps to lower back pain.
The best source of vitamin C are citrus fruits like lemons, oranges, kiwi and grapefruit. Except these, you can also have cauliflower, broccoli, capsicum, papaya and cantaloupe to increase vitamin C intake in your diet.

Try to add the above natural foods for back pain relief as these foods help you to build innate immunity to fight against back pain. Not only this, but adding such items to your diet also reduces your pain killer medicine consumption.

So, think before you eat as eating habits may cure or may worsen your back pain.

7 Foods that Cause Back Pain

7 foods that cause back pain

Over the past few decades, the prevalence of low back pain has increased affecting up to 90% of people during their lifetime. The high prevalence of back pain may be supported by the fact that this condition is regarded as a multifactorial disease and thus, has several possible causes.
Which makes us wonder-
Could diet trigger back pain? Or How your diet affects back pain?

could diet trigger

So, yes it won’t be wrong to say that there are some foods that cause back pain.
A study published in 2014 explained that-
Even not smoking, no consumption of alcohol, an optimum level of leisure physical activity and recommended consumption of fruit and vegetables, can have a positive influence on the diagnosis of occasional low back pain.
Apart from other factors, unhealthy dietary intake is known to be a contributing factor to the development of being overweight and obese. It can further retard the healing process and trigger inflammation, which can worsen your back, leading to pain.

Therefore,
If you do grieve from ongoing back pain, it is wise to reduce the amount of pro-inflammatory foods, you eat.
Here we present a list of foods that needs to be cut down from your diet:

 1. Red Meat:

red meat

Red meat is abundant in protein. But, it is something that you should avoid if you are suffering from back pain. Due to the presence of a substance called neu5g, which promotes inflammation, one of the main culprit behind low back pain. Red meat is amongst the top foods that cause inflammation.

2. Sugary foods and drinks:

sugary fruits and drinks

Beware of sugary foods! They are also amongst your dietary enemies. Not only can sugary foods trigger inflammation and a person’s hypersensitivity to pain, but they can also accelerate ageing and weight gain or obesity. Excess weight can further aggravate your back pain.
A better alternative- stick to natural sugars, for example, fruits, even to sweeten and enhance desserts.
As the studies have proved that-
Energy-containing beverages like “soft” or “fizzy” beverages or fruit juices with added sugar (sugar-sweetened beverages), diet drinks, energy drinks, sports and isotonic drinks, etc. consumption promotes weight gain, avoiding these can be a good idea for people with back pain.
Also, alcoholic beverages contain a high volume of sugar, and sugar can worsen chronic pain.
Note: Alcohol consumption appears to be associated with complex and chronic low back pain and in people with alcohol consumption dependence, as per a 2013 study.

3. Whole-fat dairy:

whole fat dairy

Milk and other dairy products are often endorsed as being an essential part of a healthy diet. But they can also cause inflammation.
Milk and dairy products contain ‘lactose’ a type of sugar that may cause inflammation. Several people are lactose intolerant, i.e. their bodies have a hard time digesting dairy.
Also, the protein in milk- casein, can be difficult for some people to process, giving way to the painful inflammatory response in the body. You might want to avoid it for keeping your back pain away!

4. Refined Grains and white flour:

refined grain

Refined grains are the grains that have been altered so that they lack roughly, or all, of their naturally occurring germ or bran. Exclusion of the bran and germ eradicates many bioactive components like minerals, vitamins, antioxidants, phenolics, flavonoids, carotenoids and fibre, mainly insoluble fibre. White bread, Pizza and cereal are some examples of the foods that are high in refined grains. These foods can cause an insulin spike and hence, inflammation and pain.
The bottom line: White, refined foods can be part of a healthy diet, but moderation is key and, it is best to eat whole grains as a substitute for refined grains.

Vegetable Oil:

vegetable oil

Most vegetables are rich in omega 6 fatty acids which are not necessarily bad. Though, if you have more omega 6 fatty acids in your body as compared to omega 3 fatty acids, this can generate an inflammatory response.
If you pick to use vegetable oil while cooking, then you should stick to only using a small amount of it.
Alternative: Olive oil is one of the best oils that you can use for cooking as to it has monounsaturated fats.
Chemical-laden foods:

Opt for natural foods whenever you can and avoid the foods with chemicals.
The foods with additives, colouring agents, and preservatives are not accepted well by your body. Your body may generate an inflammatory response when you eat foods with chemicals.
Always make sure that you read the food labels before buying anything from the grocery store.
Fried foods:

Researches have found out that a diet high in heat-processed foods, including fried foods, play a role in AGE (proteins or lipids) formation. The development of AGEs over time causes tissues in the body to break down, increase inflammation that might initiate disc degeneration and back pain. It also contributes to other degenerative diseases, comprising of atherosclerosis, diabetes, and Alzheimer’s disease.
TIP: To help you identify the foods that trigger pain, it is advisable to keep a food diary or work your way with a dietitian or nutritionist.
Now that we know how an unhealthy diet can affect the disabling painful condition,
If we do not provide ourselves with the right balance of nutrients, our body may get deprived of the energy to function and immunity to fight diseases.
And so, along with balanced nutrition, incorporating some lifestyle changes like regular exercise, using the appropriate equipment, for example, ergonomic chairs, backrests, and back braces, can be helpful in our fight against back pain to avoid it!

Middle Age: Precautions for Back Pain!

Precautions-for-Back-Pain

Sometimes even just bending over to pick up a pen from the floor can take a toll on your back! By taking simple precautions for back pain in your daily routine, you can avoid back injuries and escape from the aches before they even start.

A 2010 study found that; “Low back pain is the leading cause of disability, affecting almost 10% of the population, and is increasing with age.”

Back pain varies from a persistent dull ache to a rapid, sharp pain, and has many causes. Often, back pain is the result of our routine activity done incorrectly or a faulty posture, for example twisting to reach or lift an object, sitting at a desk all day long, bending over to vacuum, and even carrying shopping bags.

A correct posture is known as a position in which least stress is applied to each joint. On the contrary, any posture that escalates the stress to a given articulation may be regarded as faulty.

The good news is that back pain relief or preventing it from getting worse is not at all problematic. Altering a few daily habits to relieve pressure, reduce strain, protect your spine, and strengthen your muscles can help you maintain a healthy, pain-free back for a long time.

By following these simple precautions for back pain, you can avoid back injuries and ward off pain:

  • Avoid Poor Posture:
    A poor posture puts pressure on your back. With time, the stress of poor posture can change the anatomical features of the spine. So, don’t slump over your desk!

Instead:
Set a phone timer to remind yourself to check your posture as you work and get up and walk around at least once an hour throughout the day.

Avoid Poor Posture

-While Sitting
Use an ergonomic chair designed to keep your back straight supporting your spine. Adjust the height of your chair, making your feet rest flat on the floor, or a footrest, hips slightly higher than your knees and your thighs are parallel to the floor.

9-Easy-Ways-to-Relieve-Back-Pain-at-Work-1

-When Standing
Balance your weight evenly on your feet. Stand up straight with your ears over your shoulders, your shoulders over your hip joints, and your hip joints over your ankles. If possible, use a standup desk for at least part of the day.

  • Avoid improper or Heavy lifting:

We become more prone to back injuries when we try to lift heavy objects incorrectly. Even carrying a bulky bag, suitcase, camera, or a load of groceries can strain your back.

Instead:
Maintain the natural curve of your back, bend your knees, use the power of your legs and tighten your core muscles when lifting or carrying a heavy object. Hold the object close to your body. Make sure so that you don’t twist your body when you lift.

Avoid improper or Heavy lifting

If possible, take some weight off your shoulders by carrying less. Distribute heavy loads evenly and bring them close to your body. If an article is too heavy to lift carefully, ask someone to help you.

Using a bag with wheels or a rolling cart for heavier loads, for example, bags of groceries or boxes of files etc. may be helpful. Wearing a back brace can be useful in a job that entails heavy lifting.

  • Quit Smoking:

Everyone is well aware about the fact that smoking poses a severe health risk. Smoking limits the flow of nutrient-containing blood to spinal discs, so smokers are particularly vulnerable to back pain.

Nicotine restricts blood flow to the discs that cushion your vertebrae and increases the rate of degeneration. This loss of cushioning can be the reason for back pain.

Also, research shows that smoking can make existing back pain worse. Coughing, as a result of heavy smoking, can cause back pain.

Instead:

So, to avoid various adverse effects of smoking- Stop smoking or avoiding any nicotine intake is best to keep the aches at bay.

Quit Smoking

  • Being overweight or obese:

Extra pounds stress your back and can cause pain. As per NINDS you’re more likely to suffer from low back pain if you are overweight or obese, or rapidly put on a significant amount of weight.

Instead:

Keep your weight under check! Try to stay within 10 pounds of your ideal weight to avoid unnecessary back pain. Exercise and a healthy diet can help you achieve this goal.

Being overweight or obese

  • Perform Stretching and Working your Core:

We believe that if your back is hurting, the best way to get relief is to limit exercise and rest for a day or two. Also, sitting, standing, or lying down in one place for a prolonged time isn’t healthy for your back. Performing simple movements can be a daunting task if you aren’t in good shape.

Instead:

According to the experts, regular exercise, especially core work, can help ease inflammation and keeps the abdominal and back muscles firm. Get up, walk around and do simple stretches to relieve strain and improve circulation to your back.

Pilates or other core strengthening activities can increase the stability of the back muscles.
Cardiovascular exercises such as swimming, bicycling, etc. are also suggested, along with movements that improve flexibility.

Additionally, stretching is vital for staying flexible and avoiding back problems.

Perform Stretching and Working your Core

It serves as a crucial part of recovering from a back injury and prevent future episodes. Even at work, stretches can be as simple as bending forward, bending back, and bending side to side. Yoga is regarded as the ultimate stretching exercise.

  • Avoid sleeping flat on your back and choose your mattress for maximum comfort:

Resting on your stomach or sleeping flat can pressurize your back. Too little sleep can also lead to back pain and worsen a prevailing back condition. An extra soft mattress is also not advisable for young people as it may cause the back to collapse when you lie on it. When the back is collapsed, the lungs are not able to take in as much oxygen, preventing you from getting restful and sound sleep.

Instead:

The best sleeping position is on your side! One of the best ways, sleeping with a pillow between your knees while lying on one side for more relaxation.

Doctors recommend using a pillow under your knees if you must sleep on your stomach, and lie on your back to help take the stress off your back.

Avoid sleeping flat on your back and choose your mattress for maximum comfort

Having a supportive mattress that’s not too hard or too soft and a suitable pillow for your head is also a great option. One such widely used pillow is the “Viaggi Cervical Memory foam pillow” which promotes better spinal alignment, has a longer lifespan than your regular pillow, and eases off the pain, providing pain relief and makes you sleep like a baby.

If you want to avoid the risk of lower back pain and sciatica in your middle age, you by now know the precautions for back pain.

Living a healthy lifestyle that’s full of exercise and taking some care can help protect and strengthen your back and live free of chronic back pain.
Take these precautions and stay healthy for long!

Age Related Back Pain: Causes and Easy Management Strategies!

age-related-back-pain

Around 60-80% of individuals’ experience low back pain at some point in their lives.

According to a study conducted in 2015; “An estimated 5-10% of cases may develop chronic low back pain (CLBP), which is responsible for high treatment costs, sick leave from work, and individual suffering, along with being one of the main reasons for people to seek health care services.”

Are you experiencing age related back pain? It may seem normal as you age, but there are some triggers and factors which are beyond age. No matter how hard you try to fight the signs and symptoms of ageing, some factors can even pose their impact on our body, one such outcome is the back pain.

What else can be the reasons for back pain as you grow old?

back pain

There might be several factors that can lead to back pain.

 

 

With age, the muscles lose elasticity, bones lose strength and spine loses cushioning, leading to age related back pain. Medical conditions like osteoporosis, arthritis, viral infections, and other diseases can further aggravate your pain.

Now let’s enlighten you how these factors lead to back pain.
Arthritis: Osteoarthritis, also known as a “wear-and-tear” type of arthritis, is one of the prominent cause behind back or neck pain.

Joints that connect the vertebrae are surrounded by the cartilage, a flexible, elastic tissue. With age, the cartilage fades away, the discs lose water and become narrow, adding more pressure to the joints. This causes inflammation and can be a primary cause of back pain.

Spine pain is mostly in the neck; could be due to cervical spondylosis (arthritis of the neck) due to abnormal wear on the bones and cartilage in the neck.


Discs: Discs—the gel-like cushions that rest between the vertebrae (bones in the spine) maintains the natural curvature of your spine, and let your back to flex or bend. Most significantly, discs help to absorb the shock as you walk or run.

The disk rupture, leaking its jelly-like centre and irritating nearby nerves, causing a condition called a “slipped” or “ruptured” disk or ‘herniated disc’. While herniated discs are perhaps the most common cause of back pain in younger people, they are probably a common cause of pain in older patients too.
With age, the discs dry out and become less spongy and pliable. They become stiff, making you prone to have a herniated disc.

Spinal stenosis: The narrowing of space within your spine puts pressure on the spinal cord or nerves, producing numbness, pain, or cramping. This condition is known as spinal stenosis and ageing is one of its most prominent risk factors.

 

spinal stenosis

Due to Injuries: These are other frequent causes of lower back pain. Having an accident or merely lifting something too heavy, can strain your spine and cause a disc to rupture or bulge outward. This puts additional pressure on your back and the nerves within it, resulting in pain.

Also, there are many risk factors that can further escalate your chances of developing back pain as you grow older. These may be:

  • Inactivity
  • Smoking,
  • Being overweight or obese,
  • Stress,
  • Occupational risk factors like poor posture (primarily due to prolonged sitting hours at work),
  • Poor sleeping habits, etc.

This all-too-common part of ageing doesn’t have to be an everyday struggle if you identify your back pain symptoms and treat them well.

Is there a way to keep your spine young and healthy, to lower your risk of severe pain?

Back pain can’t wholly be avoided, but there are ways to manage this disabling condition and lower your risk of severe pain. This can be done by:

Weight management:
Excess weight on your body puts pressure on your musculoskeletal system. Do you know that each pound puts about 4 pounds of pressure on the body while walking, and 8 pounds while running? Lesser the strain on your back, the better, so it’s essential to sustain a healthy weight. A healthy diet is a must for keeping your weight in check.

Exercise:
Shifting to an active lifestyle can be beneficial! Go for exercises and yoga that focus on strengthening the back and abdominal muscles that can help to reinforce your lower back to prevent future pain.

As there are some risks involved in exercising when you have back pain, therefore it’s crucial, to begin with gentle, low-impact exercises to prevent further damage.

Your priority needs to be discussing the treatment options with your doctor, and then, work your way with a physical therapist to decide the right exercises for you.

Knee stretch to the chest

Performing stretches at work can help you tackle the back and neck issues.

Medications to the rescue:

The over-the-counter pain relievers, for example, ibuprofen, aspirin, and naproxen, or a topical pain reliever to ease the inflammation and stimulate blood flow are often used. Creams or sprays applied topically triggers the nerves in the skin to provide feelings of warmth or cold in to alleviate the sensation of pain.

Anticonvulsants, antidepressants, or opioids are regarded as more serious medications for severe pain relief and help you function.
Consult your health care provider before starting with the medications.

Additional therapies which can be used for back pain are:

Acupuncture: It involves inserting fine needles into the skin at specific body points and manipulate them. It can relieve chronic pain by promoting the body’s healing process.

hand point

Osteopathic manipulation: Chiropractors or osteopathic doctors (DOs) use their hands to mobilise, adjust, massage and stimulate the spine and its adjoining tissues.

If you experience back pain due to prolonged stress or if it ascends due to age-related conditions, don’t overlook it! It could be a sign of severe but treatable disease. Consult your doctor and see what can be best for you to provide back pain relief.

7 tips to ease back/neck pain while travelling

7 tips to ease back pain while travelling

Who doesn’t love to travel! But, it becomes often challenging for many people with back issues. Just getting to your destination can take a toll on your joints, muscles, and nerves.

Travelling demands our body to get out of its comfort zone and routine life, which we usually don’t do, like handling and lifting our heavy luggage.

Travelling obliges us to sit still for long periods, often in a confined space, in those uncomfortable seats in the cars, trains, buses, and aeroplanes.

Undoubtedly, people with back pain and other sorts of pain avoid travel whenever possible.

Back and neck ache can exaggerate when travelling because of the many stresses induced on the spine’s intricate network of muscles, joints, and discs.

The already sore areas in the neck and back worsen, giving way to lingering pain.

But, this doesn’t mean your back pain should come in the way of you exploring and going new places.

Try out these easy tips that many help you support your spine and avoid back discomfort/strain while travelling.

1. Luggage requirements:

Pack light:

pack light

Don’t over-pack! Opt for 2 or 3 smaller bags instead of one large, heavy bag. Use a suitcase with wheels and made of lightweight materials, like vinyl, canvas, or plastics such as polycarbonate.

Prefer a Backpack:

bag pack

 

A small backpack distributes the weight uniformly rather than a shoulder bag that burden one side of your body. Tighten and use both the straps of the pack as close as possible to your back, making the bag feel lighter. If you must carry a single-shoulder bag, change it frequently from one side to the other as the day progresses.

Slowly lift the luggage in steps:

Slowly lift the luggage in steps:

Move gradually to lift your luggage and break the action into smaller parts. For instance, go from the arm of the seat to top of the seatback, and then into the overhead bin in separate motions, when lifting a bag.

No twisting:

 

Twisting your back while lifting is a common occurrence leading to pain. Pivoting your feet so that your whole body moves rather than just twisting your back, seems to be a good idea.

Avoid lifting as far as possible:

No twisting

Ask for assistance from a flight attendant. If you explain you have a back issue, you will be amazed how cooperative the airline staff will often be.

2. A quick posture check:

Long hours of sitting can make your back/neck pain worse.
Maintain a good posture while sitting- Back aligned against the back of the seat and headrest supporting the middle of your head. Keep your shoulders straight and no hunching forward. Both feet should be firmly resting on the floor or a footrest.

Reading a book or watching a movie- Try to keep from looking down and straining your neck as well.

Walking or handling your luggage- Keep your shoulders back and head up to avoid a natural hunch. While bending to pick up your bags, make sure you are bending with your legs and not bending at the waist.

Long-distance driving- Adjust the seat and steering wheel to a comfortable position, so you don’t end up reaching far for the wheel.

A quick posture check

3. Pack for your comfort:

We all are aware of how uncomfortable transportation seats are. Seat cushions, inflatable travel pillows, lumbar support pillows, heat wraps, etc. will be a boon for your back/neck pain and helpful for making our journey more comfortable.

Forgot to pick these travel buddies- No worries! Instead, use a jacket or sweater rolled up providing you similar benefits.

Pack you’re over the counter pain relief medications and creams for back pain relief when travelling.

4. Get up and move:

Unless you don’t intend to sleep through your entire journey, booking an aisle seat is preferable as that you get up and move around often – like every 20-30 minutes.

Get up and move:

Movement stimulates blood flow, and blood brings significant nutrients and oxygen to your back, which lessens stiff muscles and aids to curb inflammation. It also helps to prevent blood clot formation in the leg (known as deep vein thrombosis), considered as one of the most dangerous perils of sitting for extended periods.

5. Stretch and stretch!

Our lower back is continuously stressed due to tension and stiffness in the hamstrings (the muscles in the back of the thighs) and hip flexor muscles due to prolonged sitting hours.

Try these stretches while travelling to ease those muscles:

For hamstrings: Place one foot in front of the body, such as on a seat in an airport or train station, and gradually lean forward until you feel a stretch in the back of the thigh. Hold for 30 – 60 seconds. Stretching the hamstrings can lessen the muscle tension that pulls on the lower back and worsens back pain.

For neck: Slowly bend the ear to the shoulder and hold for 15 – 30 seconds before repeating on the other side. This stretch relieves muscle tension in the side of the neck down into the shoulder. Furthermore, bend the head forward, pulling the chin toward the chest, to alleviate tension in the back of the neck.

6. Stress management:

For some people, emotional tension intensifies their back pain. Be sure to travel well before your flight to avoid unnecessary stress build–up to hustle to your gate.

Deep breathing, positive visualization, and meditation can help to get for both stress and pain relief. Reading a book, video, or music can be useful to keep your mind off the pain.

stress management

Don’t over-schedule your itinerary. Take intervals, don’t feel rushed and have time to rest if your back flares up during your trip. Look for bus tours that let you hop on and off so you can take in more things to see with less strain.
If you have spare time, going for a massage or spa treatment can do wonders for those aching muscles.

7. Stay well hydrated and rest:

Water circulates the healing nutrients and oxygen all over the body. Therefore, drink water frequently to manage your pain and keep your body hydrated.

And don’t skip out on restful sleep. As the body needs time to rejuvenate, bring along whatever you need to allow a good shut-eye.

Do consult your physician first to discuss your health and specific condition before travelling along with these tips. And do what works best for you! Best of the journey!

10 benefits of good posture during long working hours

10-benefits-of-maintaining-good-posture-during-long-working-hours

Time and again, we all have heard these pieces of advice “Don’t slouch!”, “Sit up straight!” “Stand tall!” But, mostly we tend to ignore the implications of these simple advice.

Initially, we are ignorant and careless about maintaining a good posture, but, with years, we realize the worth of keeping a good posture at all times.

Everyday habits like sitting in office chairs, glaring at the computer, cradling a cell phone, driving, prolonged standing, or even sleeping, etc. may have a significant role in contributing to a bad posture. Poor posture isn’t certainly a bad habit, either. Physical reasons for poor posture are:

Inflexible muscles that lessen the range of motion (how far a joint can move in any direction). For example, overly tight, shortened hip muscles yank your upper body forward and disrupt your posture. Too tight chest muscles can pull your shoulders forward.

Muscle strength affecting the balance in many ways. The “core muscles” of back, side, pelvis, and buttocks form a strong central connection between the upper and lower body. Weak core muscles embody slumping, which tips your body forward and consequently off balance. Strong lower leg muscles also support to keep you steady when standing.

A poor posture can give way to provoking the episodes of back and neck pain and, damaging spinal structures. The distress may start in the neck or back, but eventually, it may affect the hips or knees. An individual’s capability to maintain a good posture point towards their stability and control.

So, what exactly is a good posture?

A posture denotes to the body’s alignment and positioning with respect to the force of gravity. Whether we are sitting, lying down or standing, gravity utilizes a force on our joints, ligaments and muscles. A good posture requires distributing the force of gravity through our body, so no one structure is over-strained.

A good posture is also recognized as neutral spine. When we have good posture, the muscles adjacent the spine are balanced and supporting the body alike. A proper posture is going to affect several things like your risk of experiencing lower back pain, your energy levels, and improving your focus and concentration.

Here’s how to correct your posture:

The basic rule is- Sit straight, Stand tall

After sitting, your feet should rest flat on the floor, with even weight on both the hips. The back should be generally straight (you’ll have natural curves in your lumbar, thoracic, and cervical parts). The shoulders should be back but comfortable. Your ears should line up over your collar bones.

benefits of good posture

While standing, your legs should have a minor knee bend, so you’re not hyper-extending or locking your knee joints.

Letting yourself time to work on good posture can be worth the effort, and here are 10 reasons why.

Lifts your confidence and looks

Lifts your confidence and looks

Try a little self-experiment: Take a deep breath and stand tall, straight in front of a mirror. Then, slump over with poor posture. Did you notice the difference? Undeniably a good posture gives you a far better self-image.

Similarly, sitting up straight can make you look taller and slimmer. Slouching on the chair can enhance the appearance of a potbelly and a thicker middle. A proper posture portrays confidence and makes you more attractive.

Improved breathing

benefits of good posture

‘The capacity of our lungs can be increased by 20-30 % simply by working on our breathing’, studies explain.

A poor posture undesirably affects your capability to breathe deeply and fill your lungs. Slouching contracts the muscles at the front of your body and decreases your capability to breathe in fully.

Good posture can help open up the chest cavity and lungs, enabling you to breathe correctly. Therefore, yoga focuses so much on posture when working on any breathing exercises.

Improved concentration

increase your concentration

Good posture = Better breathing = More oxygen to reach the brain = Better focus/concentration.

The improved oxygen flows because of a good posture positively affects your brain. The neurons in your brain escalate the nutrients that come with improved circulation that’s assisted by good posture. These nurtured brain neurons keep you sharp and focused on your chore.

Sense of relaxation and an improved sleep

Doing at least 5 minutes of deep abdominal breathing in proper posture can yield a physiological state of relaxation by letting the parasympathetic nervous system (PNS) to engage.

The PNS is all about restoration and regeneration. It happens most often when you are asleep, giving the body a chance to replenish, restore and revive.

A Neck Support Cervical Memory Foam Pillow with a unique orthopedic surface can be used to support your neck and head at ease to ensure proper spinal alignment and restful sleep.

white willow pillow
Boosts energy

boost energy

A person with a poor posture may often be tired, unable to work proficiently, or even move properly. Slouching makes the muscles to work harder, making them fatigue faster.
With good posture, you don’t waste energy as your muscles are being used capably.

Keep the aches at bay

Probably regarded as the most well-known advantages of exercising good posture is decreasing the risk of having back, neck, jaw and other sorts of pain in the body.

One of the major causes of back and neck pain is contributed to not suitably aligning our bodies when we sit or stand. Also, some headaches are caused as a result of unnecessary tension due to dropping your head and sagging your shoulders. When the muscles are continuously overworked, stressed, or loaded improperly, pain is initiated.

A good posture can often resolve niggling aches and pains. As per research, people who have a posture presenting a forward head experience more headaches, which last longer as compared to people who have a good posture. Lower back pain starts to ease off, and shoulder concerns may resolve by working on correct body alignment.

A massage or good stretch may prove to be useful, which provides some relief, but the discomfort comes back.

Backrests and specialized pillows can be used to care for your posture.

good posture benifits

A knee pillow is especially useful in supporting knees and hips provide comfort & pain relief to back, knee or legs and sciatica.

Ergonomic chairs are intended to maintain posture, comfort, movement and the health and efficiency of desk-based workers.

ergonomic chair

Uplift your mood

uplift your mood

Your posture affects your mood. Ever noticed a depressed person with slouched and slumped with shoulders that hunch and a head that hangs.
Remember the saying- You are what you feel!
When you feel relaxed and happy, you indeed find an upright, open posture. When you’re feeling low, stand up, pull your shoulders back, and lift your face. Doing so can help you feel more optimistic.

Pose to age gracefully!

age gracefully

Your posture affects how your body ages. Standing with a poor posture causes stress on connective tissues, particularly your joints. This can make you feel sore and stiff as you age. Good posture throughout a lifetime can keep you feeling mobile with growing age. As an extra bonus, you look younger!

Protects from abnormal wear and tear:

Protects from abnormal wear and tear

Newer health problems can be escaped by retaining good posture. It reduces stress on ligaments that link the spinal joints.
“An upright posture has been known to lessen the risk of wearing down the bones along with osteoarthritis.”
Spinal disk complications, constricted blood vessels and nerves due to poor posture can be avoided.

Improves circulation and digestion:

improve your digestion

Ever wondered- how the blood appears to rush through your body when you stand up or when sitting up-straight after hours of sitting at a desk for an extended period at a time?

Poor posture is the culprit behind exhaustion of the muscles and compresses the blood vessels responsible for delivering blood to the muscles. Sit up to get the blood flowing and moving efficiently.

As for digestive health, a proper posture allows the internal organs in the abdomen to undertake their natural position opens a New Window. without excessive compression, enabling the free flow of food and digestive juices. An improper, slouched posture makes you susceptible to digestive distress, like constipation, GERD or even hernias.

Keeping it short,
working on the right posture can be fruitful for you as, it:

  • Decreases the postural based pain syndromes
  • Improve the lung capacity
  • Intensify the performance through correct movement posture
  • Relax and chill you!
  • Increase your core strength and spinal health

Posture is repeatedly overlooked, but it’s a perilous error that could considerably hamper the growth in other facets of your fitness journey.

Considering these benefits, it’s a good idea to start doing quick posture checks regularly. Simple exercises core building and strengthening exercises along with pilates, dancing, and increasing the flexibility of your muscles can serve you to have a better posture.

So, act now and feel more confident, accept more positive ideas of yourself and reject the negative self-images!

Relieve Back Pain at Work with 9 Easy Ways

relieve back pain at work

A healthy state of your back should be of utmost priority! Back pain is the second leading cause of influencing work and more than 5-billion-dollar every year are being spent as treatment cost to relieve back pain.

Talking more about the facts, as per the National Institue of Neurological Disorders and Stroke, “About 80 per cent of adults experience low back pain at some point in their lifetimes. It is the most common cause of job-related disability and a leading contributor to missed workdays.”
Do you know that how your body is positioned whole day is a crucial factor behind back pain?

So, it is essential to understand what is the most common cause of back pain during office hours
Are you habitual of any of the following way during office hours?
Slouching forward in the office chair.
Harms of poor posture during long working hours.
Lack of movement during working hours.
If so, read this carefully, it is going to benefit you, and we bet you will thank us later!
Always PLAN the ergonomics for office hours; by which we mean:

P-Proper Posture
L-Legs flat on the floor
A-Avoid slouching
N-Never overstretch

9-Easy-Ways-to-Relieve-Back-Pain-at-Work-4

By following these principles of office ergonomics, anyone can quickly get a healthy working life free from frustration, discomfort, pain and depression.
Here we discuss the easy methods that may help you to get relief from back pain during long working hours.

9 easy ways to reduce back pain during office hours:

1. Replace your routine chair with Ergonomic chair:

9-Easy-Ways-to-Relieve-Back-Pain-at-Work-1

Why?
Let’s explain to you!
Ergonomic chairs are specially designed for office purpose to protect your back from unwanted pain and muscle spasm.
Ergonomic chairs support the natural curve of your spine and reduce the pressure from the nerves of spinal muscle, minimizing the chances of nerve and muscular diseases. They also impart a vital role in maintaining the right posture.
The ergonomic chair helps to align your wrists, forearms, neck, head and corrects the position of the lower back, hence reduces pain associated with the lower back region and other musculoskeletal disorders.

2. Pay attention to your posture!

Right posture not only makes you physically fit and healthy but also boost your confidence level. When sitting at your desk, keep your feet flat on the floor, do not slouch. The position of your head should be in a neutral form.

“Neutral form or neutral spine means; the natural position of the spine when all 3 curves of the spine—cervical (neck), thoracic (middle) and lumbar (lower)—are present and in good alignment.”

9 Easy Ways to Relieve Back Pain at Work 7

To maintain a good posture while sitting choose an ergonomic chair that supports your spinal curves and offers pain relief. Remove your cellphone or wallet and other accessories from your back pocket while sitting to prevent exerting extra pressure on your lower back or buttocks region.
Here are some more tips to prevent back pain and maintain good posture during working hours:
Try not to stay in the same position for a more extended period; keep on changing your position and activity.
For long phone calls use a hands-free device.
Lift the heavy objects by bending your legs rather than back.

3. Always place lumbar support cushions or backrest on your seat:

9-Easy-Ways-to-Relieve-Back-Pain-at-Work-9

On average, a person spends 9 hours sitting on a chair, so it is imperative to support your back. Using a backrest is a form of physical therapy used for pain management which reduces pressure from back muscles and vertebral discs, reducing pain and offering you the right posture.
A good backrest for chair offers you a series of benefits:
A combo of comfort and cure
Bends at your will
Make comfort and support your travel buddies: Can be used as car seat making it portable.
Posture correction

4. Wear comfortable and supportive shoes:

As they say, a comfortable pair of shoes is like a friend, it can support you, or take you down!
It minimizes the risk of muscle spasm and pain. The more comfort can walk with more confident you’ll feel.

5. Use back braces or back pain belt or lumbar support belt (LS belt):

9-Easy-Ways-to-Relieve-Back-Pain-at-Work-8

Back braces commonly known as back support belts help to support lumbar spine and provides relief from the pain associated with lower back and disc and helps in maintaining the correct posture. Along with lumbar support belt, upper back braces and shoulder are also available that facilitates support to your upper back, shoulders as well as the thoracic region. Hence provide you complete relief from pain and discomfort.

6. Ergonomic footrest

9-Easy-Ways-to-Relieve-Back-Pain-at-Work-10

If your desk and your chair are in accordance with your height and you are unable to place your feet flat on the ground while sitting, then use an ergonomic footrest. It helps you to place your knees at 90-degree angle, which is beneficial in relieving back pain.
Ergonomic footrest serves numerous advantages such as it enhances blood circulation, helps in maintaining correct posture, provides comfort while sitting and reduces the consequences of lower back pain.
Along with the ergonomic chair, a footrest is a perfect way of getting a healthy posture with reduced chances of back pain, discomfort and injury.

7. Get up and walk around

9-Easy-Ways-to-Relieve-Back-Pain-at-Work-5

Avoid being rigid! Sitting or standing for a long time may hamper your back muscles and can cause some severe health issues. Movement for a few minutes during working hours is the best way to avoid such health-related problem.
Take a short or micro-breaks of 1 or 2 minutes after every half an hour, as it relaxes your muscles and improves blood circulation.
Alternative sitting and standing may strengthen your core muscles, thus naturally improves your posture and helps in reducing pain associated with the lower back region.
Instead of emailing, convey your message by walking over to your colleague desk.

8. Stretch your back and shoulders

9-Easy-Ways-to-Relieve-Back-Pain-at-Work-3

Stretching is essential! A good stretch of your back and shoulder during working hours will relax your muscles, prevent it from muscular spasm and ease back pain.
Give a hug to your body by placing the left hand on your right shoulder and right hand on your left shoulder. Then breathe in and out; it will relax your muscles.
Sit up straight on your working chairs. Stretch your arms overhead and interlock your fingers, then turn your palm to the ceiling and tilt your head back. Take a long breath then inhale, exhale and release, repeat this process twice it will improve blood circulation and helps in maintaining the right posture.

9. Do not cross your legs

9-Easy-Ways-to-Relieve-Back-Pain-at-Work-2

Sitting for an extended period with cross-legs can cause severe spine problems, increase the risk of overstretching of muscles around the pelvis and facilitates poor blood circulation.

Instead of crossing legs, walk around for a few minutes across your working area, it boosts your blood circulation and prevents muscular spasm. Thus provides you feeling of comfort and relief.

Concluding, back pain is a common problem in individuals having long working hours, to avoid unusual and unwanted back pain use ergonomic chairs with footrest, along with these backrest and back braces have also been proved to be beneficial in relieving pain and providing a right posture to your body.

Prevention is always better than cure! So, follow these easy ways to relieve back pain during office hours to avoid pain medications and surgical treatments.

Back Pain Relief: Importance of Good Posture While Sitting

importance of posture

Stop slouching or sit up straight”!

Posture is the position maintained by the body while sitting, standing or lying down. Poor posture is the root cause of muscle spasms, fatigue and increased back pain. Thus, maintaining the right posture is vital and can support the spine by reducing the strain on the ligaments and muscles.

Back braces and Backrest for chairs are innovative methods that help in maintaining the right posture and provide relief from back pain.

But what is a good posture? what is the importance of good posture? and how to maintain a good posture while sitting?

To get the answers to the above questions to stay with us!

What is the right posture?

Right posture or neutral spine is defined as when the muscles surrounding the spine are balanced, symmetrically aligned and supporting the entire body equally.

anatomy of sitting

It’s a universal fact that a healthy diet, exercise, and proper sleep are essential for normal body functioning and that maintaining the right posture is also necessary.

Why you should maintain good posture?

Right posture is a core pillar of our overall health. In the body, it assures the correct alignment of the bones and facilitates proper distribution of tension in muscles and ligament. It also reduces stress by keeping body parts in their rightful position.

Right posture helps you to have a good quality of life

good posture

Here are some reasons why maintaining the right posture is important.

Reduces low back and neck pain

Sitting in a slouched position on the computer for prolonged periods stresses your lower back and put pressure especially on the posterior region of the spine including facet joints, intervertebral discs, muscles, and ligaments. Thus correct ergonomics and right posture are incredibly vital in preventing neck and back pain while sitting in offices.

shoulder and back pain

Increased body energy levels

Your posture affects the overall physical activity of your body (i.e. ability to walk, run and do just about anything). Right posture enables muscles coordination more efficiency and eliminates muscle fatigue hence ensure that the body utilizes less energy. So you feel fresh even after long working hours.

body energy level

Increased breathing capacity

Right posture improves breathing capacity by providing more space to your lungs to expand. Sitting in crumpled position compresses lungs and constrict airways thus creating difficulty for your lungs to breathe.

breathing capacity

Reduces the chances of a headache

Due to poor posture, muscle tension in the back increases thus contributes to a tension headache. Right posture reduces muscle tension, thus improve our headache.

headache

Improve digestion process

Poor posture has been cited as one of the leading causes of various medical conditions such as constipation and acid reflux. The reason behind this is when you slouch, your body starts putting pressure on your internal organs and makes digestion process more difficult.

digestion

Improve the circulation process

Crossing your legs during long sitting hours can cramp circulation and exert pressure on vital organs due to which organs may not work well. Healthy blood circulation requires proper alignment of muscles and ligaments. Thus, the right posture plays a vital role in improving blood circulation.

circulation process

Decreases the risk of abnormal wearing of the joint

Poor sitting and standing lead to a hip strain. The right posture reduces the risk of abnormal wearing of joints by keeping the bones in proper alignment. It also ensures that no wear or tear occurs in body muscles, and thus, reducing the risk of chronic arthritis.

strains

Reduced muscle tension in shoulders and neck

Poor sitting posture while long working hours put a strain on the upper back, neck and shoulder region. Right posture helps in keeping joints and ligaments in proper alignment and thus reduces the stress and muscle tension in the shoulders and neck.

muscle tension

Minimize the possibility of injury

Putting too much pressure on joints cause connective tissue to wear away and increases the risk of osteoarthritis. Good posture helps in holding spinal joints in place and reduces the stress on ligaments; thus, the possibility of injury get minimized.

injury

Reduces Temporomandibular joint (TMJ) pain

Temporomandibular joints are the two connecting joints that connect the jawbone to the skull. During forward head position, the mandibular joint and jaw muscles experience tension and stress and can contribute to pain while talking, eating and yawning. Maintaining the right posture helps in reducing temporomandibular joint pain.

tmb injury

Increases self-confidence of a person

“Perception is everything”. Along with reducing pain and boosting energy level, the right posture can have a considerable impact on how others see you. It helps in increasing your self-esteem by building more confidence in your thoughts.

confidence

Appears taller

Right posture can make a person more adorable by providing a thin, slim and younger look.

self confidence

Best methods to adopt for maintaining the right posture while sitting

Back Braces (Back pain belt)

Back braces support lumbar spine and thus provide relief from the pain associated with lower back and disc. It also helps in maintaining the right posture. Back braces are also known as lumbar support belt (LS belt). Along with lumbar support belt, shoulder and upper back braces are also available and facilitates support to upper back, shoulder as well as the thoracic region.

Some of the most extensively prescribed back braces are:

Tynor Lumbo Lace pull Brace Universal size

It is a type of spinal brace which can cover all dorsal, sacral and lumbar vertebrae. Lumbo lace pull brace has a rigid back panel; it is light in weight and provides perfect immobilization. It facilitates the maintenance of right posture by maintaining the spine in the neutral position.

lacepull brace

Oppo Lumbar Sacro (LS) Support 2168

Oppo Lumbar Sacro Support provides stability to the spinal cord and helps in maintaining an erect posture. It is available in five different sizes, i.e. Small, Medium, Large, XL and XXL and useful to provide relief from lower back pain.

lumbo sacral support

Cloud Hut Unisex back support posture corrector brace

It is a type of neck and shoulder brace, reduces strain and provides relief from upper back pain. It helps in maintaining proper alignment of the back by shifting the shoulders in the forward direction and thus provide the right posture.

posture corrector 1

Vissco Sacro Lumbar Belt Double Strapping New Design

Vissco Sacro Lumbar Belt is designed to provide comfortable back support. It serves numerous functions such as promoting good posture, supporting back muscles and lumbar spine, thus providing relief from back pain.

lumbo sacral belt

Backrest for chairs

Backrest for chairs provides relief from back pain by supporting the lumbar region of the back. It helps in maintaining the right posture while sitting and provide comfortable sitting during long working hours. Backrest for chairs has an ergonomic shape, having adjustable belts that can easily fit with any chairs.

Some of the best Backrest for chairs are:

Amron Backrest Regular Medium:

Amron backrest regular medium are designed in such a way, having extra wings at both sides which facilitates lumbar support and promotes comfortable sitting for a long working hour. It is comprised of numerous features such as ergonomic shape and washable cover with adjustable seat belts. It is available in four different sizes (S, M, L, XL).

backrest for chair

Orthopaedic Backrest for lower back pain relief Grinhealth

It helps to provide relief from lower and upper back pain. It is designed in such a way having an ergonomic shape and breathable mesh cover and can be used with all kinds of seats.

back rest

BackJoy SitSmart Posture Plus Black

The BackJoy SitSmart Posture Plus is an innovative, naturally safe and effective sitting device which provides back pain relief by optimizing your posture automatically. It is easy to use patented cup shape design, work like a cradle and thus mechanically corrects your sitting posture.

posture corrector

Concluding, good posture is the mirror image of your personality, boost your confidence level and gift yourself a healthy and happy life.

Enjoy every moment of life with right posture!

6 Most Effective Acupressure Points for Back Pain Relief

Does frequent backaches, stiffness in your back and spasms cause havoc in your daily routine?

If yes, then here we’ll enlighten you about a magical therapy which will relieve your back pain just with your fingertips.

This therapy is acupressure points for back pain relief.

Yes, you heard it right!

Acupressure for back pain is a convenient, suitable and easy way to get rid of chronic back pain.

About 80% of adults experience lower back pain at some point in their lives. Needless to say, back pain is one of the most common health problems worldwide. It limits the activity of an individual to move freely. Physical labor, injuries and accidents, sedentary lifestyle, chronic diseases, lack of exercise, and sometimes overworking, increases stiffness and lower back pain in the individuals..

While popping a pill, i.e. OTC pain relievers, muscle relaxants, topical gels, etc. may seem to be the quickest solution to curb back pain, but every pharmacological treatment has its pros and cons with side-effects and also, they should not be taken without physician’s advice.

Keeping this in mind, one should go for the non-pharmacological therapies. Application of heat and cold are effective ways to get relief from back pain and inflammation. For mechanical back pain, the treatment options comprise of acupressure as well as physiotherapy, chiropractic care, massage therapy, and acupuncture. 

Acupressure, along with the conventional physical therapy, can be used for self-management of back pain, which may include hip pain and sciatica..

Acupressure is an ancient Chinese practice and a non-invasive manual approach. It involves manipulation of the skin and soft tissues using the fingertips to ease the pain. It entails the use of thumbs, fingers and elbows to apply constant and just the right amount of pressure to stimulate specific points in muscles.

This healing art, parallel to acupuncture, is easy to learn and suitable for self-management of pain. The research studies also confirms that the daily stimulation of the acupressure points can offer relief from lower back pain. Not just for back pain, it also calms the body to have a sound sleep and overall better feel.

The accupressure points for back pain are present at the different parts of the body; some of them are:

Hand point:

hand point

Try various acupressure points on the palm and hand to relieve pain, stress and neck stiffness in the upper and lower back. Acupressure hand point (LI 4) is situated between the fleshy, web of the thumb and the index finger.

To locate this point on the hand, find the joint in the middle of your thumb and index finger as shown.

Directions:

  • Lie down on a bed or sofa, grasp the pressure point with the thumb and index finger using the other hand

  • Apply pressure for 10 and release it for another 5 seconds

  • Repeat at least 3x for pain relief

This technique helps to release the hormones like endorphins and serotonin (natural painkillers) in the body, which makes you feel good.

Elbow Point:

elbow point

Elbow point or the cubit marsh or LU5 helpful for relieving chronic lower back pain.

It is found in the middle of your elbow crease. Stimulating this point helps to relieve stiffness and natural pain.

Follow the elbow bone and move four finger spaces from the elbow to locate this acupressure point.

Directions:

  • While using your right thumb to locate the LU 5 point on your left elbow crease, apply firm and constant pressure on this spot for about 30 seconds

  • Maintain a steady pressure using your thumb to push this point toward the outer side of the crease for 30 seconds

  • Repeat the process about 3-4x on your right elbow, using your left thumb

Stomach point:

stomach point

Stomach point (CV 6), well-known as the Sea of Energy point, is especially helpful for treating backaches.

You will find this point at a distance of two fingers or 1½ inches below your navel.

Directions:

  • Apply firm pressure on the point using your index, middle and ring fingers held together

  • Maintain a steady pressure for about 1 minute

  • Repeat at least 2x or 3x within a 10-minute interval

Note:

Older adults, pregnant women, those with gastric trouble or weak stomach can use the base of their palm to put a gentler pressure to avoid any problem.

Lower Back points:

hip points

Specific pressure points along the spine (and throughout the body) have been known over the centuries as zones that can alleviate pain, specifically if it’s mechanical. Lower Back Points (Sea of Vitality) are useful for lower back pain relief, fatigue as well as sciatica.

These points lie at the waist level, between second and third lumbar vertebrae (each bone of a Spinal Cord is called lumbar vertebrae). Precisely, they are situated just a few inches across the 3rd lumbar spinal vertebrae (just above the level of your hip bones) in the para spinal muscles and are denoted as points B-23 and B-47.

Directions:

  • Gently press down on the B 23 and B 47 points on both the sides of the back for about 1 minute

  • Take deep breaths while maintaining the pressure and slowly increase pressure as you exhale

  • Cut down on the pressure once you have reached your pain threshold

  • Continue applying steady pressure for a minute

  • Repeat as needed until your back pain wanes

Note: 

If the patient’s back is weak, then please do not apply any pressure to lower back points. The first step should be consulting an expert/doctor before using Acupressure Lower Back Points for Back Pain.

Hip bone points:

hip bone points

Hipbone Points, also called Womb and Vitals, are highly effective for hip pain and pelvic tension.

As the name suggests, they lie precisely midway between the top of the hip bones and base of the buttocks. They are referred to as B 48 and GB 30 which are present on both the right and left halves of the body.

Directions:

  • Locate the hip pressure points, press down and inward, towards the center of the pelvis.

  • Keep firm pressure on these points for about 5 minutes, then release gradually.

Note: If you lack the flexibility or strength, seek help from a friend or grab a tennis ball.

Knee Back points:

lower back points

Also known as the Commanding Middle, the knee back points are easy to practice which are advantageous to mitigate stiffness in the back, arthritis pain and knee pain.

This acupressure point lies precisely in the middle of the back of the knee cap (the hollow part visible right behind your knee cap) in the legs, i.e. B 53 and B 54.

Directions:

  • Apply steady pressure on these points for 30 seconds at a stretch, at the same time on both legs

  • Maintain the pressure for 10 to 15 minutes with regular breaks in the middle for relief from back pain

Acupressure can be the best way for back pain relief. One should consider it, but please do not try Acupressure Points for Back Pain on anybody if you haven’t got suitable training for applying pressure on exact pressure spots, as exerting pressure in inappropriate ways can worsen the situation instead of reducing muscle tension. In such case, please consult an Expert / Doctor for Acupressure Points for Back Pain.