Bone&JointCare

Follow Just 4 Easy Steps to Ease Back Pain this Winter

The dropping temperature is really enjoyable and we are too excited to pull out our warm clothing and plan for a vacation in the snowy regions of the world. However, with this season comes a lot of problems and the most commonly faced issue is  backache. People from all around the world keep on complaining about back pain during this chilly winter and wish to know how to get quick relief from it. Well! In this article we will be helping you to get rid of back pain during winter by sharing some easy remedies.

So, are you ready? Then let’s get started:

  1. Mattress and sleeping posture

Have you woken up with a sore neck or pain in your lower back? Back pain and muscle pain are the sore truth during this chilled weather. Your sleeping posture and the mattress that you are using can be a big reason for lower back pain.  A good sleep and comfy sleep means using the right type of mattress. A faulty mattress can  not only lead to back pain but can also disturb your sleep. An incomplete sleep will definitely make you cranky all the time and you won’t be able to focus on your daily chores. A poor sleeping position can put unnecessary pressure on your neck, hips and back that can cause severe pain.  If you want to get back pain relief then getting a memory foam mattress and sleeping will be the best thing to do

  1. Exercise for back pain

There are a lot of exercises that can help to relieve back muscle pain and make your body fit.  Here are some of the exercise that you can do to get rid of pain:

  • Bridges

Bridges can work on the large muscles of your buttocks, gluteus maximus. This part of muscle is engaged more while moving the hips, especially while doing squats. Keeping your gluteus maximus strong by doing bridges regularly can help to relieve lower back pain. You can do 3 sets of 15 repetitions daily.

  • Knee-to-chest stretches

Knee-to-chest stretches are another best exercise that can help to relieve pain in the back. Regular stretching can help to elongate your lower back, relieving tension and pain. You can do 2 to 3 repetitions of this exercise twice a day to get best results.

  • Surya Namaskar

 Gaining excessive weight can be the cause of back pain and therefore it is important for you to keep a check on your weight. Surya Namaskar is one of the best forms of yogasana that can help in reducing your extra weight as it is a full body exercise. This, in turn, will not allow the winter to cause back pain or shoulder pain.

  1. Eat the right foods and supplements

You might be drooling over a hot cup of ginger tea with some hot onion fritters or ghee smeared parathas during this winter. However, you can enjoy these foods but also keep a watch on your calorie count. These oily foods can cause inflammations and that can lead to muscle pain/ back pain, etc.  Have balanced foods so that you get all the vitamins and minerals that you need to stay healthy. Your meals should include green vegetables, nuts, fruits, protein rich-foods, etc.

Eating the right type of foods is very important so that your body gets all the nutrients that it news to stay healthy. Foods and supplements that are the best source of omega3, calcium, vitamin D, etc. can help in reducing cold weather back pain. 

  1. Dress warmly

Winter is no doubt a time when you can pull out your favorite overcoat and leather boots to look no lesser than a diva. Well! If you are doing so, then you are doing it in the right way. Keeping yourself warm is the best thing during this winter. Not wearing enough warm clothes can be the biggest reason that can cause lower back pain in winter. You should wear layers of warm clothes before stepping out of your house as this can also avoid sciatica.

Some other back pain remedies that you can follow are:

  • Stop smoking as it can lead to back pain by restricting the flow of nutrients to your spinal discs. 
  • You must pay attention to your posture especially when you are working try to sit with your back straight and get low-back support. This is the best remedy for back pain due to cold weather. You must keep your knees a bit higher  by propping a stool underneath your feet while sitting. 
  • Be careful when you are lifting any object from the floor. A wrong posture while lifting objects is the other main reason for back pain in winter. You shouldn’t bend from your waist and try to bend using your knees.
  • There are a lot of  home remedies for back pain reduction and the best among them is using a hot water bag and oil massage.
  • Wear proper shoes and try to avoid heels during winter.
  • You can consult a doctor and get the proper medications for back pain if you do not get any solution even after following home remedies and doing exercise daily. You can also consult a physiotherapist and get a proper workout regime that can help you deal with back pain.

We have tried to shed light on almost all the  causes and remedies that can help you stay fit and avoid back pain during this chilly weather. Follow these simple and easy steps to get relief from winter back pain.

Top 8 Ways to Get Relief from Joint Pain Naturally

Are you enduring joint pain silently? Do you take it as a normal part of ageing? Well, you have been wrong all the way long and you do not need to live with joint pain. From alternative supplements, like herbs, vitamins and minerals, to certain nutrients, like glucosamine, exercise, and rest, a lot many options exist to relieve joint pain naturally. Typically, used painkillers provide short-term relief and they just numb the pain. The long term usage of pain killers has serious effects on your health.

THE MOST COMMON JOINT PAINS

Arthritis is the most common cause of joint pain and mostly affects knees, followed by shoulder and hip joints. The common reasons for joint pain are extra weight, overuse of a particular joint, not warming up enough before a strenuous physical activity and degradation of a joint due to ageing, known as osteoarthritis.

Knee pain is the most common joint pain followed by shoulder and hip joint pain. Joint pain usually results from extra weight, overuse, poor form during physical activity, not warming up or cooling down enough before an intensive regimen of physical activity and osteoarthritis, a condition in which knee cartilage wears down.  In sports persons and fitness enthusiasts, strenuous workouts and heavy lifting lead to sore and achy joints.

NATURAL REMEDIES FOR JOINT PAIN

Going pain-free doesn’t mean relying on painkillers. The commonly used painkillers or analgesics numb the pain. They can be used once in a while, but not without side effects.  However, the short-term side effects of painkillers are vomiting and diarrhoea and in the long-run abuse of painkillers may harm your kidneys.

Does it mean that you learn to live with pain? Not exactly, because you can take control of pain naturally

1.       SELF CARE FOR JOINT PAIN

Knee pain, the most common cause of joint pain responds well to self-care.

  • Rest and avoid activities that aggravate the pain.
  • Apply ice. First, apply it every hour for up to 15 minutes. After the first day, apply it at least 4 times per day.
  • Gently compress the knee by wearing an elastic bandage
  • Elevate knees to drain the fluid.

2.       RELIEVE JOINT PAIN WITH A MASSAGE

Massage may be deemed as a luxury, but it is not.  A gentle massage is the most effective way to soothe sore and achy joints and muscles. It has been proven that massage helps to lower anxiety, stress and insomnia due to stress and helps improve circulation and eases joint pain. Research published on the National Institute of Health’s database by the Touch Research Institute shows that when given to patients affected by rheumatoid arthritis in their arms and hands, massage therapy can decrease pain and have a significant impact on some patient’s ability to control the mobility of their limbs.  Indulge often in the soothing comfort of a massage to relieve joint pain.

  3.       ACTIVE JOINTS WITH EXERCISE

For an active lifestyle, you need to keep your joints healthy. Regular exercise goes a long way in keeping joints active and flexible. To begin with, buy a comfortable pair of shoes and begin to walk.  Exercises that reduce the load on joints while you recruit core muscles will improve the functioning of joints and reduce the potential of early arthritis.

It becomes easy to retain flexible joints with stretching, as they help maintain the full range of motion. Active stretching exercises are yoga, taichi, and pilates. Do these before and after a weight lifting session. Low impact exercises like cycling, swimming and walking are good for your joints. You should also weight train to build muscles strong and improve joint stability.

4.       SUPPLEMENTS FOR HEALTHY JOINTS

Any kind of knee pain usually results from extra weight, overuse, poor form during physical activity, not warming up or cooling down enough before an intensive regimen of physical activity and osteoarthritis, a condition in which knee cartilage wears down. Glucosamine and Chondroitin are part of normal cartilage. Cartilage acts as a cushion between the bones in a joint. Naturally, glucosamine, also called chitosamine, is found in the covering of shellfish. An insufficient supply of glucosamine restricts the efficiency of cartilage rebuilding and can delay the repair of cartilage and other connective tissues.  People who are overweight, have osteoarthritis should use glucosamine and chondroitin as a supplement for healthy joints.

5.      KEEP YOUR JOINTS ACTIVE WITH ESSENTIAL NUTRIENTS

Almost 50 percent of Indian population is deficient in calcium and vitamin D3 levels. A calcium supplement in the advancing years does a lot of good to the bones. Bones are active tissues and they respond greatly to exercise like walking. A brisk walk along with a diet rich in calcium, combined with a calcium supplement will keep bones healthy in your later years. If you smoke then quit it, because smoking depletes your bone density.  Moreover, if you are deficient in magnesium, your body will not be able to absorb calcium. Here, apple cider vinegar tonic, rich in magnesium will help.   Focus on your intake of essential nutrients for active joints.

6.       IMPROVE JOINT PAINS WITH OMEGA 3

Joint pain is common in fitness enthusiasts and weight lifters as their strenuous physical activity cause a lot of wear and tear on the joints. In elderly, age-related damage hurts joints. Several research studies have proven that EPA and DHA in omega 3 fatty acid help reverse symptoms of arthritis.  In a study group of 293 adults without clinical osteoarthritis, some with and without knee pain, higher intake of omega-3 fatty acids helped decrease the risk of bone marrow lesions.

7.        TRUST HERBS FOR HEALTHY JOINTS

Free from side effects, herbs gently alleviate joint pain, improve flexibility and reduce swelling of joints. Along with good old turmeric and ginger, Shallaki (Boswellia Serrata) and Rasana (Pluchea lanceolata) are proven herbal remedies for treating joint pain. Acting like a natural anti-inflammatory agent, these herbs relieve stiffness of painful joints and muscle tissues to relieve joint pain. Rather than conventional painkillers, trust herbs for active joints.

8.       APPLE CIDER VINEGAR HEALS JOINT PAIN

Ayurveda believes that ama or toxins in the system cause joint pain. Being an excellent detoxifier apple cider vinegar heals joint pain. Drink the tonic of apple cider vinegar (mix 10ml in a glass of warm water) on an empty stomach to flush out toxins from the body and move your system to a slightly alkaline state.  If you suffer from arthritic pain in your fingers, you should prepare a soak by mixing ¼ teaspoon of cayenne pepper into 1 cup warm apple cider vinegar. Soak your hands and fingers in this solution until pain is gone.

Keep your weight in check, stay active, eat healthy and incorporate essential nutrients in your diet for healthy joints.

The Health Benefits of Omega 3

For those who are wondering what is omega 3, the basics are: Omega 3 is a healthy fat and is made up of two long chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) with equally long names and lasting health benefits. The richest source of omega 3 food is fish The other not-so-good omega 3 sources are walnuts, spinach, mustard greens, wheat germ, flaxseed (and flaxseed oil), soybean and canola oil. In these different foods, omega 3 is present in these foods in trace amounts, particularly in the form of ALA (Alpha Linoleic Acid) that gets processed into omega 3 fatty acid by the body.   To get the requisite dosage, focus on different sources of omega 3 fatty acids rich foods to lower risk of major chronic diseases including heart disease, cancer, and arthritis.

HOW OMEGA 3 BENEFITS YOUR HEALTH

For most of us, fatty acids come from omega 6, found primarily in cooking oils. This is causing an imbalance in omega 3 and omega 6 ratio and leads to inflammation. In the human body diseases like arthritis, eczema and heart disorders are linked to inflammation.  Experts have found that inflammation reduces in people who eat foods with high levels of omega 3 fatty acid which casts a positive effect on your health and wellbeing. The recommended dietary intake for omega 3 fatty acid is 430 mg a day for women and 610mg a day for men. To fulfil this requirement, two meals a week featuring oily fish is mandatory. Since most of us are lacking on essential omega 3 fatty acids to offset the effects of deficiency, omega 3 supplementation is necessary.

1. OMEGA 3 KEEPS YOUR HEART HEALTHY

Omega 3 fatty acid helps decrease LDL (bad cholesterol) and triglycerides (a type of fat) in healthy and obese people at risk of developing diabetes. Howard scientist Jason Ju has reported in the in the Journal of Clinical Endocrinology and Metabolism that taking fish oil supplements significantly increased adinopectin levels by 0.37 mcg/mL(P=0.02). Adinopectin is a known marker for insulin sensitivity and has been associated to lower type 2 diabetes and heart disease risk in previous studies. Omega 3 keeps your heart healthy as it prevents blood from clotting in the arteries and lowers blood pressure. It also helps increase HDL (the good cholesterol). Along with a low carb, fat and protein rich diet, omega 3 fatty acid helps reduce risk of stroke, heart failure and irregular heartbeats.

2.  IMPROVE YOUR JOINT PAINS WITH OMEGA 3

For fitness enthusiasts and weight lifters, there is a lot of wear and tear on the joints, resulting in joint pain.  For seniors, joint pain results from age-related wear and tear and arthritis. It has been scientifically proven that EPA and DHA in omega 3 fatty acid help reverse symptoms of arthritis.  In a study group of 293 adults without clinical osteoarthritis, some with and without knee pain, higher intake of omega-3 fatty acids helped decrease the risk of bone marrow lesions.

3. OMEGA 3 BOOSTS YOUR MEMORY AND BRAIN FUNCTION

Did you know 60 percent of your brain is made of DHA, a subtype of omega 3 fatty acid? For children and infants DHA is critical to improve learning ability. In adults, omega 3, particularly DHA helps build brain function and reverses memory loss. In fact, omega 3 fatty acid is essential for the optimal functioning of the brain and helps lowers symptoms of mood disorders, like depression.

4. HEALTHY SKIN AND HAIR WITH OMEGA 3 SUPPLEMENTS

When it comes healthy skin and fabulous hair omega 3 supplements delivers better results than the expensive creams and shampoos. Omega 3 is an integral part of cell membranes and it helps minimize wrinkles, fine lines, dry skin and even eczema and psoriasis. For a healthy skin and hair, all you need to do is to emphasize on the intake of omega 3. As a bonus effect, women on omega 3 rich diet and supplement find themselves better equipped to deal with premenstrual syndrome.

5. OMEGA 3 FOR IMPROVED FITNESS

Omega 3 is an excellent antidote for seasonal infections as it builds your immunity. It also helps lower stress hormone, cortisol, which is linked with fat gain. If you’re strength training, omega 3 intake will help improve fitness by increasing your muscle strength and physical performance and you’ll be able to train harder.

IS OMEGA 3 SAFE

The U.S. Food and Drug Administration (FDA) has ruled that the use of EPA and DHA, the primary omega-3 fatty acids found in fish, as dietary supplements are safe and lawful, as long as daily intake do not exceed three grams per person daily from food and supplement sources.

Include omega 3 essential fatty acids in your lifestyle and remain fit, young and healthy.