Pain Relief Center
Arthritis. Because there’s no cure for arthritis, prevention is your best bet. The three big things you can do are 1) work out regularly and stay active; 2) maintain a healthy weight; and 3) prevent injuries to your joints. “We tend to think of heart health as the main reason to keep physically fit and keep our weight down. But we need to consider another good reason preventing arthritis,” says John H. Klippel, MD, president and CEO of the Arthritis Foundation. Slimming down can also help if you already suffer from arthritis, and you don’t have to lose a lot of weight to make a difference. When you walk, your knees absorb a force equal to about 3 times your body weight. So losin Belstaff hamburg g just 10 pounds actually relieves each knee of about a 30 pound load with every stride you take. Fibromyalgia. “Exercise including yoga, tai chi, and walking has been shown over and over again to reduce fibromyalgia pain,” says Dr. Teitelbaum. In fact, a study in the New England Journal of Medicine found that fibromyalgia patients who participated in a twice weekly hour long tai chi classes (a combination of slow movements, breathing, and meditation) for 12 weeks reported significant pain improvement. “Factors such as stress trigger adrenaline, which signals your body to tighten up and results in pain. Yoga and tai chi practices help stretch and relax your muscles and soothe soreness,” Teitelbaum says. Even just 10 to 15 seconds of stretching can help. Start by stretching wherever you feel pain (such as a seated forward bend for lower back problems), hold for 10 seconds or until you feel the muscle release, and gradually work up to 1 minute. Back pain. “Back pain is rarely one catastrophic event,” he says in the book, “but several situations combining to create pain.” Here are some tricks to prevent back pain:
Step away from your desk. Sitting at a 135 degree angle can reduce compression of the discs in the spine, so lean back slightly every now and then. Do it when you take a phone call or a coworker stops by to chat, Sinett recommends. Make sure your office chair supports the curve of your spine, he says: Your lower back should be supported, and your head should be straight not lurching forward when you look at your computer screen. Get up and walk around for a couple of minutes every half hour take trips to get water, use the bathroom, or grab papers off the printer.
Lighten your load. When you tote a heavy bag, your shoulders become imbalanced, says Sinett. Your body elevates the shoulder carrying the bag, which throws your spine off kilter. Doing this every day can cause back muscles to ache over time. To fix it, first carry the lightest bag possible. (Some of today’s styles with chains, studs, and other hardware are heavy even when empty!) The American Chiropractic Association recommends that your bag when fully loaded weigh no more than 10% of your body weight. Alternate which shoulder you carry the bag with from Belstaff hamburg day to day, and consider splitting your stuff between two bags (one for each arm), which will painproof your load by distributing it more evenly.
Don’t resist your feelings. Holding in anger can be a pain in your back literally. In one study, people with chronic lower back pain were harassed and then asked to either verbal Belstaff hamburg ly express their anger or hold it in. Those who kept tight lipped experienced more tension in the muscles along their spine, according to Psychosomatic Medicine. Tight muscles hurt whether you have ongoing back pain or aches from lifting too much, so follow the old adage and blow off some steam. One trick to minimize or prevent back pain is to allow yourself to fully feel what you’re feeling, says Dr. Teitelbaum. If you try to suppress anger, you’ll only store hostile feelings in your muscles as tension and increase the hurt. And focusing your attention on trying to understand or justify feelings shifts you out of your feelings and into your mind so you never really release anger.
The next time you see red, pay attention to whether your jaw is tightening or your breathing is getting shallower. These are signs that you’re resisting your feelings, so do the opposite and let your jaw go slack or take deep breaths. Find a private place where you can allow yourself to really feel your anger and have a good hissy fit to release your emotions and ward off tension in your back. Headaches. The best way to prevent migraine is to find out what triggers your attacks and avoid or limit these triggers. Since migraine headaches are more common during times of stress, finding healthy ways to cut down on and cope with stress might help. Stress can signal the body to release adrenaline, which can cause shallow breathing and those neck muscles to tighten that result in headaches, says Dr. Teitelbaum. Practicing relaxation techniques, such as deep breathing, can also help signal your body to release less adrenaline and alleviate tense muscles. The next time you feel a tension headache coming on, mindfully slow your breathing by inhaling for a count of four. Then exhale for a count of four as you focus on a word, such as peace, to help distract yourself from your worries. Repeat for about a minute to feel calmer. Also, boring though it may sound, sticking to a routine helps prevent a migraine. That’s because changes in your daily schedule sleeping in late on the weekends, blowing off breakfast, or skipping your daily bike ride can trigger a migraine, says neurologist David M. Biondi, DO. “The brain of a person with a migraine likes to have consistency. When you get off schedule, the brain may respond by triggering a headache. So a person with a migraine should stay on as regimented a program as possible,” advises Dr. Biondi. Keep to a regular bedtime sche Belstaff hamburg dule, don’t skip meals, and try to eat at the same time of day every day. If your blood sugar falls too quickly, it can trigger a migraine.
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