10 Preventive Measures For Back Pain During Pregnancy

Body aches during pregnancy are very common because there is a lot of pressure on your muscles and joints. The weight of the baby is mostly in the front of the torso, so it leads to severe back pains. Also, some of the joints and ligaments loosen up to get ready for birth, and this too can cause back aches.pregnant

Research shows that around 50% to 60% women get back pains at some point of the time during their pregnancies. Here are some preventive measures that could help you to minimize the effect of pain, if not prevent it altogether:

1. Preparing for your pregnancy

When you are considering pregnancy, begin to strengthen your body by eating nutritious and healthy food. Add food to your diet that is rich in calcium, proteins, and carbohydrates. Exercise regularly so that your legs, abdomen, and back are strong enough to carry the baby for nine months.

2. Maintain your posture

Adopting healthy habits like standing, sitting, and sleeping properly will be helpful for your body. Once you are pregnant, sleep on your side and keep a pillow between your knees. This will reduce the strain on your lower back and pelvis. Always sit as straight as you can on the chair.

3. Monitor your weight

You should not gain weight suddenly during pregnancy. It should be a steady process so that it is less painful for your body to manage.

4. Perform yoga

Yoga exercises will provide strength and flexibility to your body. Prenatal yoga is the best choice among pregnant women as they get a lot of relief while performing these asanas. It will also tackle emotional stress and make you sleep better. You can find out some examples here.

5. Stay alert

You need to be always alert during pregnancy by not carrying heavy objects, avoid bending on the floor to pick something, and always walking carefully.

6. Meditation

Meditation is the best way to calm your body and soul. It is the easiest technique as you can access it at any time of the day. There are several ways to practice meditation and you should add it to your daily routine. It will make you relaxed and free of stress. Moreover, it will help you in coping with pregnancy and delivery pains.

7. Swimming

Swimming is considered to be the best exercise that should be performed during pregnancy. When you are in the water, you are weightless and the pressure on the spine is put off. Also, it will strengthen your chest and back muscles, thereby reducing back pains.

8. Acupunctureacupuncture 1

In this technique, very fine needles are inserted into pressure points on the body. It is a great technique to boost your energy, improve digestion, and provide relief from morning sickness and backaches.

9. Use a maternity belt

You can purchase this belt online or from any maternity shops. These belts will help in holding up the belly so that the lower back and pelvic girdle does not get stressed. Most of the working women prefer using maternity belts as it helps them to perform their work better.

10. Apt shoes

Wearing high-heeled shoes will increase your back pains significantly. So, you should stop wearing such shoes during pregnancy. Moreover, there are chances of you losing your balance in these shoes and falling. Walking in flats is also not recommended as they will put unnecessary stress on the feet. A low-heeled shoe will be better to use during pregnancy as it will provide support to your back and relieve pressure. Ensure that the shoe you select is extremely comfortable to wear.

So, use these simple yet effective tips ardently as they will let you have a safe pregnancy with less body pains and more of happiness.

 

5 Benefits Of Yoga For Neck Pain

The prolonged hours of working and bad posture leads to a lot of body pain. If your job consists of sitting at one place for a long period of time, then you are sure to suffer from neck pain sometime or the other. Neck pains are extremely discomforting and if not treated on time then it can lead to serious injuries to your body. If the pain persists for some days or keeps recurring then it is better to consult a doctor.

However, if the neck pain is caused due to your working schedule then you can try exercising. Stiff necks can be treated well with the help of yoga exercises. Yoga can strengthen your muscles and increase flexibility in the neck. There are several yoga exercises that you can indulge in for treating neck pains.

One of the easiest exercises is a simple neck movement exercise. By rotating your neck gently in various directions, you are relaxing the muscles and reducing the pain. It is the basic exercise to get rid of neck pains. There are several variations for this asana. You need to begin by sitting on the yoga mat with your back straight and palm placed on your knees.

  • Variation 1: In this variation, you need to gently move your neck to the right, then front, and then to the left. Ensure that you do not move your shoulder. Breathe in while moving to left and right, and breathe out while moving to the front.
  • Variation 2: You need to move your neck up and down. Breathe in while moving up and breathe out while moving down.
  • Variation 3: Move your head in a circular motion. Breathe in while moving up and breathe out while moving down.
  • Variation 4: In this variation, move your neck in such a manner that your ear touches the shoulder. Ensure that you do not move your shoulder. Breathe in when you are going down and breathe out when you are coming up.

It is important to keep breathing in the right manner while performing yoga exercises. You can even consult yoga practitioners as they will byoga necke able to provide accurate guidance. However, always ensure that you do all yoga movements slowly and without stressing any part of your body.

Yoga exercises have always been a simple and easy method to cure joint and muscle pains. It can even prevent diseases like high blood-pressure, diabetes, etc. Here are some important benefits of practicing yoga on a daily basis:

  • The exercises will strengthen your weaker muscles.
  • They will improve the flow of blood and boost the levels of hemoglobin.
  • Flexibility of the muscles can be enhanced with yoga asanas.
  • Bad posture can be cured with the help of yoga.
  • The overall health of the bones will improve; thus, keeping them strong and healthy.

Moreover, performing yoga exercises every day will boost your immunity and keep you protected from various diseases. So, practice the aforesaid asanas to treat your neck pain and to keep it functioning well.

 

5 Important Benefits of Physiotherapy

Physiotherapy is a physical therapy prescribed by doctors in order to improve the patient’s mobility and functional abilities. It is beneficial to those patients who cannot be fully cured with the help of medicines.

Physiotherapy involves physical exercises that need to be done by patients for relief. The treatment is recommended for patients with orthopedic disorders, fractures, balance problems, or those patients who undergo amputation surgery. It is a most widely recommended treatment for many ailments, and scientifically one of the most trusted ways to heal motor organs.

Physiotherapy provides several benefits and mentioned below are the five important benefits of the treatment:

  • Patients suffering from a lot of pain due to different ailments benefit considerably by undergoing Physiotherapy. The treatment eases the pain, and the patients experience vast improvement in their condition on performing the recommended exercises. The therapy stimulates their organs, reduces pain, and boosts recovery procedure.
  • It benefits a lot of sportsmen who suffer from sports injuries, such as tennis elbow, hamstrings, adductors, etc. Sports persons are exposed to several injuries due to their line of work. They have to risk themselves to bruises, muscle pull, ligament tear, etc. Many injuries which were incurable with medicinesphysiotherapy or surgeries earlier can be easily cured with the help of Physiotherapy treatments.
  • It has also proven to be beneficial in cases of chronic disorders such as Parkinson’s, heart stroke, multiple sclerosis, etc. It helps the patients by reducing their agony that arises from the ailment, and also gives them strength to slowly the fight and recover from their progressing ailment.
  • Haemophilia is a rare disorder where it is impossible to control the bleeding of the person suffering from the ailment. Physiotherapy is advisable to all patients suffering from Haemophilia as it helps them to recuperate sooner from their injuries. Haemophillia patients are usually advised for a five course program that comprises of protection, rest, ice, compression, and elevation in order to heal faster.
  • It is also of a great help to patients who are not able to perform their day-to-day functions due to problems such as breathlessness, lack of stamina, recurring pain in motor organs, etc. The treatment enhances their stamina and increases their capacity to endure pain, which in turn helps them to perform their daily activities smoothly and efficiently.

In short, Physiotherapy is one of the most significant factors which contribute to the health of millions of people across the globe.

 

3 Tips for Buying a Computer Desk for Kids

Purchasing a computer desk for kids is not an easy task; mainly because they are available in various sizes, shapes, and colors. As the computer desk is a permanent type of furniture, it is important that you purchase it after researching well. The children should find the desk comfortable as they have to spend a lot of time working on it.

Kids Desk

There are two types of computer desks that are available in the market. The first one is the factory assembled desk. These are ready to use but are a bit costlier than the second type of desks. Ready to assemble desks are the second type that are more affordable and easy to transport. However, you need to hire labor or spend a part of your day to assemble it. So, depending on your budget and choice, you can select any one of the desks for your children.

However, here are the 3 important things that you should consider before purchasing a computer desk for kids:

Size

The most important factor is the size of the desk and its surface space. There should be enough space to keep the monitor, keyboard, and the mouse. Also, depending on the age and height of the child, you should buy the desk of an appropriate height. The most common cause of neck pain and wrist pain among children is that their desk is too high or too low. A desk of a suitable height will save the child from eye, wrist, arm, and neck pain. Usually, most of the computer tables that are available in the market are built with an adult in mind. So, you will have to research well to find a desk that is of the perfect size for your child.

kids deskAdjustability

Does your desk offer height adjustments? This is very important as the children would prefer keeping the desk at a height that is most convenient for them. However, most of the desks do not provide adjustments and the best option to solve this problem is to purchase an adjustable chair. There are several chairs that can be adjusted for height and arm rest. So, this will help your child to sit with the correct posture and with their arms straight. An appropriate chair will surely save them from a lot of body pains.

Workspace

Is the working space on the desk enough for your kid to work? Nowadays, most of the homework is sent by teachers through the Internet. So, it is necessary that the desk has enough space for the kids to do their homework easily. This will enable them to complete their entire school task and other activities comfortable on the same desk.

These were some of the vital factors that you should consider while placing an order for the computer desk. Also, for the desk to last for a long time, ensure that you purchase it from a reputed store.

Good Luck!

 

3 Home Remedies for Treating Knee Pain

Our body goes through a lot of stress and because of that we keep getting body pains. In the beginning, we ignore these pains which eventually become severe. If we do not treat the pains on time, it will become difficult to work and complete our day-to-day actions.

knee pain

Our entire body weight falls on our knees so it is essential to take care of them. If you are feeling slight pain in the knees, then try to cure it as quickly as possible. Do not wait for the pain to aggravate as it will then turn into a severe knee problem. There are several home remedies that you could use for treating knee pains. Some of them have been discussed below:

Exercise

Exercising in the morning is the perfect way to begin your day. Ensure that your exercises target the painful joints and muscles so that you feel relieved from the pain. However, do not over exercise or stress your body too much. Start with a few minutes of exercises and keep increasing it slowly until your body is comfortable. Exercising is the best way to control weight by burning calories. It can boost the flow of oxygen and nutrients to the tissues. Moreover, every day stretching of the muscles and bones will keep you away from body pains.

Oil massages

Oil massages can lessen the inflammation and reduce the pain considerably. You can use oils such as mustard, eucalyptus, olive, etc. and massage gently on the knees. It will provide warmth to the area and make you feel comfortable. Oils are the best way to nourish your body and decrease the effects of aging. Also, it imparts softness and strength to the bones. A gentle massage will stimulate the internal organs of the body and increase the circulation of blood. You can even try using herbal oils that are available in the market.

massage

Diet

Always keep a check on what you eat! Your diet will keep your body strong and energetic. Overweight is one of the main causes of knee pains, so try to lose the extra pounds by exercising and avoiding junk food. Make a routine to run, walk, or swim every day so that your body stays fit. These exercises will even make your muscles flexible and keep them away from pains. Some of the kitchen ingredients that will keep your bones strong are turmeric, ginger, basil leaves, Apple cider vinegar, etc.

Usually in the winters, the pain aggravates, so keep your knees warm by wearing knee pads. A bit of care will keep you away from body pains, so spend some time every day to take care of your joints and muscles. This will make you active and let you concentrate on your work in a better manner. Moreover, it is always better to stay conscious of your health and use home remedies than popping a pill. So, use these remedies and stay safe!

 

10 Golden Tips For Better Sleep

Are you unable to sleep in spite of having a hectic day? Is your sleeping routine making you unproductive at work? If yes, then you need to bring some effective changes in your lifestyle. Sleep is a very important function of life; just like, eating moving, etc.

If your body is deprived of sleep, it won’t be able to function well. You will feel lethargic and will not be able to perform properly in your daily tasks. It is extremely important to take care of your health. So, start using the 10 golden tips mentioned-below that will let you have a better sleep at night:

1. Meditate

Regular meditation will make your mind calm and enable you to get better sleep. You just need to start with 3-5 minutes of meditation and then slowly increase its duration.

2. Exercise

Exercising every day will make you stay healthy and prevent your body from joint pains and stiff necks. It can boost your immunity and let you have a good night sleep. However, ensure that you exercise in the day and not before going to bed.

3. Warm bath

A nice warm bath before going to bed will make you relaxed and calm your mind. It is the best way to have a good sleep at night.warm bath

4. Bed and beddings

Your bed mattress should be comfy so that you can sleep well. Also, you should use a soft pillow so that you can sleep comfortably. As per your choice, keep the lighting of the room dim or switch it off completely.

5. Routine

Try to maintain a routine everyday so that you sleep and wake up at the same time. It is always better to sleep early and wake up early.

6. Gadgets

The smartphones, television, iPads, etc. have taken a toll on our health. Most of us are addicted to social media and news feed. We keep checking messages every minute. To have a good sleep, ensure that you keep all gadgets away from your bedroom. This will enable you to sleep well.

sleep with iphone

7. Diet

Make a routine to have your meals at least 3 hours before going to bed. Also, do not have heavy meals at that time as it will be difficult for you to digest and make you feel uncomfortable to sleep.

8. Milk

A glass of warm milk before bed will make you sleep better. Don’t ever sleep on an empty stomach or a full stomach. Avoid having caffeine late in the evening.

9. Napping

If you maintain a fixed time for early sleeping, then you won’t feel the necessity to take a nap in the afternoon. Short naps in the day-time can have an adverse effect on your sleep at night.

10. Time

Set a fixed amount of time for your sleep. Humans should sleep at least for 7-8 hours every day. So, ensure that you sleep for that amount of time. Anything lesser than that will make you feel weak and tired.

A good night’s sleep will let you wake up refreshed and rejuvenated. It will make your body relaxed so that you can have a productive day at work. So, use the aforesaid golden tips to sleep well and lead a happy life.

 

5 Ways to Reduce Stress at Work

A poll conducted in 2013 shows that stress is the cause for 40% of adults to lay awake at night. Research has shown that maintaining a high stress lifestyle can negatively impact a person’s overall health, both mentally and physically. So what can the average person do to help reduce the amount of stress they experience while at work?

Deep Breathing Exercises

Growing up, your mother or teacher has probably taught you that when you’re upset, take a deep breath and count to ten to help you calm down. This technique can also be incredibly helpful when dealing with a hectic, stressful work day. However, unlike the technique your mother probably taught you, consider conducting this exercise like this:

  • Inhale for five seconds
  • Hold
  • Exhale, through your nose, for 5 seconds

Reduce Distractions

When you’re concentrating on a project with a quickly-approaching deadline, it is imperative that you stay on task and not get distracted! However, in today’s high-tech world with emails, instant messages, telephone calls and so on, staying focused can be one of the most difficult aspects of our job. Try to reduce or eliminate the amount of distractions that you encounter when you are working on an important assignment. If you really need to, place a “Do Not Disturb” sign on your office door, and tell your secretary to hold your calls until further notice.

Make a To-Do ListList

We make a shopping list when we need to go to the grocery store, so why not make a to-do list for your everyday office schedule? To-do lists are a great way to help reduce the stress that is often associated with having too much to do within a short amount of time, and as you check off each item on the list, you will feel as if you have achieved more at the end of the day – which will help boost your self-confidence.

Aromatherapy

Aromatherapy is a widely used, and often controversial, technique for reducing stress and other ailments of the mind and body. Research has shown, however, that aromatherapy can help relax the mind during high-stress events. Fragrances such as lavender, chamomile, peppermint, and others have quickly become the go-to fragrances to help reduce stress, anxiety, and even depression.

Buy a Stress Ball

Stress balls, Chinese harmony balls, hand grips, or even a yo-yo can be especially helpful during certain stressful situations while at work. These items help yballou to release built-up stress and frustration in a natural and healthy way, while at the same time improving the strength of the muscles in your hand and fingers.

Work-related stress and anxiety impacts nearly half of the working population. We live in a fast-paced, high-demand society which often leads workers to losing sleep due to the inability to manage their stress properly. Following the tips above, you can begin your journey to proper stress management, and rest peacefully at night.

Top 5 Natural Pain Relievers

Chronic pain is the leading cause of disability in the United States, with over 26 percent of the population over the age of 20 reporting frequent, persistent pain that lasts more than a day. But prescription and over-the-counter drugs are not the only answer to relieving pain. There are other, healthier alternatives these sufferers can turn to that pose less side effects and can actually help to improve overall health. Research scientists are finally beginning to recognize that the foods we eat can influence our body’s reaction to pain and other chronic conditions.

A Bowl Full of Cherriescherry

Cherries contain natural antioxidants that curb pain enzymes and block inflammation that is often associated with acute and chronic pain. Eating as few as 45 cherries per day is enough to kick start your body’s natural defenses to block pain and inflammation. Alternatively, drinking two 12-ounce glasses of 100% cherry juice per day can provide the same benefits.

Cranberry Juice

Cranberry juice is loaded with natural antibiotic properties that can assist in easing pain related to ulcers and frequent yeast infections. These properties help to block the H. pylori pathogen that attacks the lining of the stomach which causes ulcers. A single 8-ounce glass of 100% natural cranberry juice every day will help to block the pain, as well as improve your overall health.

If the bitter taste of cranberry juice is too much for you to swallow, you can try sweetening up this healthy beverage by adding a natural sweetener. However, it is not advisable to add sugar to cranberry juice, as the sugar will act as an inflammatory agent, reversing the desired effects of your juice. Consider adding a natural sweetener such as Stevia instead.

Peppermint Leavespeppermint

Peppermint does more than just fight off bad breath; it can do wonders to alleviate headaches and pain associated with irritable bowel syndrome (IBS). How does it work? Well, the menthol compound found in the oils of peppermint leaves acts as a natural muscle relaxer to prohibit muscle spasms. Drinking one to two cups of hot peppermint tea is all you will need to help relieve a persistent headache or IBS symptoms.

Ginger Root

Ginger root is typically used to add flavor to our meals and reducing nausea and seasickness symptoms, but researchers have discovered it can be a highly useful herbal remedy. One-quarter teaspoon of ginger per day has been linked to alleviating migraine headaches, arthritis, and post-workout aches and pains. There are many ways that you can use this herb, too! In addition to sprinkling it on your favorite dish, you can choose to use the root to make a hot herbal tea or a cool glass of ginger lemonade.

Fish

Fish such as salmon and tuna have been linked to reducing pain that is associated with joint inflammation. Omega-3 fatty acids and calcitonin that is found in deep-sea fish have been clinically proven to help fight pain. Alternatively, you can choose to take a fish oil supplement every day, however a supplement may not work as well against your pain as fresh foods normally would. This is because our bodies metabolize vitamin and mineral supplements at a different rate than we normally do for the foods we eat.

fish

With the rate of chronic pain on the rise and the high risks involved with many prescription and over-the-counter pain relievers, researchers have begun to look at new, alternative ways to help patients with acute and chronic pain. The choices we make when choosing our meals, coupled with daily exercise, has been proven to help many patients achieve the relief they need.

 

The Best Way to Use the Computer without Destroying Your Eyes

After you learn how to sit in front of a computer, it’s time to protect your eyes too!

A large part of the population use the computer for either work or play on a daily basis. Whether you’re working or playing, it is important to pay close attention to the health of your eyes. Research has shown that spending multiple hours on the computer can lead to unhealthy eyes and various eye conditions. Below is a list of easy tips you can use to help protect the health of your eyes while working on the computer.

Correct Posture

Maintaining the correct posture while sitting at the computer is one of the simplest things you can possibly do. Not only will practicing good sitting posture help your lower back, hips, neck, and shoulders stay in correct alignment, but it will also help you to view the screen correctly as well. According to OSHA standards, your computer monitor should be placed directly in front of you and no less than 20-inches away. Additionally, the top of the screen should be at or below eye level. Following these standards will help reduce eye strain and other associated eye conditions.

Use Anti-Glare Filters on your Monitor

Anti-glare filters will help protect your eyes from the harmful glare that reflects off your monitor from surrounding light sources. They may also reduce the glare produced from your monitor. Additionally, these anti-glare filters will help protect your computer screen from harmful cleaning chemicals and scratches.

Adjust your Monitors Brightness Settings

Bright lights can also play a major role in the development of eye strain and headaches. By adjusting the brightness of your monitor, you can reduce the risk of straining your eyes. Additionally, if you find that the reading materials on your screen are too large or too small for you to read comfortably, try adjusting the font size within your computer settings.

Give your Eyes a Break

20-20-20

Looking at the computer screen can make your eyes feel tired, dry, and strained. It is important to periodically look away from the screen to help rejuvenate your eyes! For every 20 minutes of looking at the monitor, make sure you look away at something in the distance, preferably at least 20 feet away. This will help your eyes refocus. Additionally, you can perform eye exercises such as rotating your eyes in a figure 8 along the floor. For dry, scratchy eyes, keep some eye drops in your desk to help remoisten them the way your tears normally would.

We all strive to live a healthy lifestyle, but often one of the least thought-about, but equally important parts of our body are not considered: our eyes. Many people believe that periodic eye strain and headaches due to poor eye sight are a common matter; something that’s not worth worrying about. Contrary to this belief, eye strain and headaches are one of the most complained about health issues among office workers. By following the tips above, you can help reduce or eliminate the risk of developing eye strain and their related headaches.

How to Sit at a Computer

Did you know that there is a right and wrong way to sit at the computer? Many people may know this, but continue to practice poor habits while working or playing at the computer. These poor practices typically lead to back and neck problems due to improper alignment of the spinal column and undue strain and pressure on the muscles, ligaments, and nerves throughout the back and spine. In this article, we will provide you with tips to help you retrain yourself to sit properly at a computer.

1. Sit-up Straight

One of the many poor habits that people, especially office-workers, end up forming is slouching or “getting comfortable” at a computer. Slouching while sitting is one of the worst habits a person can have because it is one of the biggest reasons for lower back problems. Slouching causes you to inadvertently put additional stress on your lower back muscles – or can even cause you to pinch a nerve.

By sitting up straight at the computer, you can help alleviate some of the strain, and relocate the stress and weight of your body into other, more appropriate areas. While sitting at the computer, your hips should touch the back of your computer chair so that they are in alignment with your spine. It is also important to ensure that your hips are slightly higher than your knees, and that your feet are placed flat on the floor.

2. Be Mindful of Your Computer Chair

When purchasing a computer chair, it is important to sit in the chair prior to purchasing! In addition to determining whether or not the chair is comfortable, also make sure that it offers some adjustment options. Good options to look for are: height adjustments, adjustable back/lumbar support, and fitted or removable armresSitting at a computerts. The first two options mentioned here are pretty self-explanatory; however, it is important to remember to keep your shoulders relaxed while sitting at your desk. If you cannot find an affordable desk chair that includes fitted armrests, then you should remove the armrests to ensure proper spinal column alignment.

3. Use a Small Pillow

If for any reason you are not able to purchase a chair that offers an adjustable height option, you can easily use an alternative method to ensure that you’re properly aligned while sitting by using a small pillow or purchasing an inflatable cushion. Many office-workers prefer this method, since oftentimes they are not in control of the type of office furniture they can use!

4. Take Breaks

If you use the computer often, it is important to take periodic breaks to give your body and circulatory system a rest. Ideally, try to take a one to two minute break every 20 to 30 minutes, or a 5-10 minute break every hour. During these breaks, try to do other activities that do not require you to sit or work at the computer such as checking the mail, getting a cup of coffee, etc. Keeping your body active, even when you have a mostly stationary job, is more beneficial to your health than you may realize.

break

Most of us know that proper alignment while sitting, standing, and sleeping is just as important to our overall health as is eating a proper diet, however many of us do not practice good posture while working or playing. By practicing these tips on proper posture while sitting at the computer, you can ward off chronic back pain.