Ever experienced that nagging pain in your lower back after a long day at the office, or a hard day at home? If yes, almost everyone experience backache at some time or the other and some have it more or less continually. Here are the causes of back pain which often ignored
Old ankle injuries:
The ankle is the most injured joint across the globe. It is also the most poorly rehabilitated. The ankle and foot is your interface between your body and the earth. 60% of the brains balance information is coming from the ankle. So an old injury which distorts movement and balance information from this key joint has effects that ricochet up the leg and can cause unsteady injury in you lower back.
Office Chair
Sitting in an office chair for prolonged periods of time can definitely cause low back pain or worsen an existing back problem. The main reason behind this is that sitting, in an office chair or in general, is a static posture that increases stress in the back, shoulders, arms, and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs..Ways to get relief from Back Pain naturally could be found at http://www.blueterra.in/joint-knee-back-pain/back-pain/back-painback-pain-treatment-naturally/
Fashion Trends
Wearing your hair on one side may be fashionable but you are doing a great disfavour to your neck. It causes the head to tilt to one side and the chin to the other and the condition is known as wry neck. High heels can be bad for your feet and back They throw the centre of balance off. They cause numerous foot disorders and low back pain.
Tight Clothes
Tight clothes can be bad for your feet and back and can cause the calf muscles to shorten, which can lead to circulation problems, knee damage and back pain. Body-hugging jeans grip tightly around the waist, hips, thighs and calves and can create strain in the joints. Also, having your phone or wallet in your jeans’ back pocket imbalances the alignment of the hips and can cause hip or back pain.
Stress
If you hold stress in your body, it can affect your back. You may begin to tense your back muscles, which can trigger low back pain or make it worse. The lower back comprises of a large complex group of muscles which hold up the spine and help us with flexibility and movement. When we are under stress, we may change our behaviours. Ways to get relief from Stress could be found at www.blueterra.in/stress-management
No doubt that stress in short bursts can be helpful and actually work as a positive motivator when it comes to accomplishing an important task. But when this feeling of stress continues for longer periods, it impacts our body and mind negatively. When our brain senses any kind of stress, our muscles tighten; the heart beat and the blood- pressure goes up. In general, our fight or flight response is triggered to make us ready for action.
HOW DOES STRESS HARM OUR BODY
However useful your body’s response to stress in short term is, it becomes harmful if stress continues for weeks or months. If the cortisol hormone levels remain high for long time, it can negatively impact our immune system and kill certain brain cells. Raised blood pressure and fat deposit in our blood stream may make us prone to heart attack or stroke.
If a person is already struggling with insomnia or sleeping disorders, the anxiety and tension can make things even worse for him. Long- term stress may start interfering with physical, mental, and emotional functioning of our body. A survey conducted by the National Institute of Health in America has revealed that around 40 million people suffer from chronic, long-term sleeping disorders, insomnia and restlessness.
CONSTANT STRESS CAN LEAD TO HOPELESSNESS AND DEPRESSION
Stress makes our body and mind feel completely exhausted; and we become an easily irritable, miserable and lifeless person. When the anxiety becomes a part of our daily life, our mind stops recognising the negative impact on body and accepts it as a normal feeling. Extreme amount of stress can push us to a point where we may feel alone, isolated and completely depressed. Chronic Stress and work pressure at office can cause serious damage to a person’s social and personal relations too.
STRESS CAUSES EXTREME FATIGUE
Another issue that comes along with stress is the constant feeling of tiredness and weakness. Don’t confuse the symptoms of fatigue with the feeling of drowsiness. Almost all of us feel exhausted and sleepy at night after a long busy day, and a good 6-8 hours sleep relaxes our body and rejuvenate our minds. However if you feel tired or drowsy all day it may be a result of fatigue.
STRESS MAKES YOU SUSCEPTIBLE TO DISEASES
After conducting various studies and experiments, researchers have now come to a conclusion that not just major problems like heart diseases and cancer, but most common illnesses such as poor digestion, weak immunity, body pain and muscle stiffness are also the result of stress and anxiety.
ANXIETY AND STRESS COULD CAUSE INFLAMMATION
Yet another most common problem caused by stress and anxiety is inflammation. It is a well-known fact that inflammation is the main reason of stiffness, swelling and pain in our joints. Joint pain is usually not considered as a standalone symptom of stress because it increases as the level of anxiety increases in the body.
It has been observed that people who suffer from panic attacks change the way they move, stand or sit; for example some people start shaking their leg or sit in an awkward way . All these changes eventually cause joint pain, stiffness and muscle tension. Stiff muscles put direct strain on the joints and make your joints work harder which leads to more inflammation and discomfort.
HOW TO DEAL WITH STRESS AND ANXIETY
From cancer, heart attack and stroke to common cold and allergies, chronic stress makes our body more vulnerable to almost all kinds of illnesses. Thankfully, there are a number of ways by which you can get quick relief from the symptoms you may feel due to stress and anxiety.
Yoga and Meditation
Yoga and meditation can be highly beneficial in improving the way one feels. One should never hesitate to take help from a professional therapist if he/she is not able to find a perfect solution for his/her condition. A therapist may advice you several relaxation techniques and personalised massage therapies which may be helpful in reducing overall feelings of stress.
Spa and Wellness Centre
Spas and wellness centres are no longer considered as the places for rich and famous to take full advantage of the wide variety of services they offer. Having spa time may relax your body and recharge your batteries. Just go and hit a Spa
De-stress your body and mind with a soothing massage
Body massage is one of the best way to get rid of stress related pain and fatigue. Almost all kinds of ayurvedic oil massage therapies provide relief from stress and anxiety. If you regularly get a good oil massage from professional therapist you can easily de-stress yourself up to a great extent and also get long term relief from body pain and joint pain. Moderate pressure and long, gentle strokes gives an extremely relaxing experience. It alleviates headaches and lessens depression and anxiety. A full body massage can do wonders for tense and sore muscles which is why it is considered as the best antidote to stress.
Beat the stress with Shirodhara
Shirodhara does wonders in treating a compromised nervous system and relieves stress, restlessness, fear as well as depression etc. People suffering with sleep problems, insomnia etc should consider Shirodhara as a useful treatment because it stimulates pineal gland which forms melatonin, the controller of the wake-sleep cycle in our body.
The word Shirodhara is combination of two words: in sanskrit “shiro,” means head, and “dhara,” means flow. It is an intensely soothing and balancing ancient therapy that is performed by pouring a warm, smooth stream of herbal oil onto the middle of the forehead (that is where the third eye is) for an extended period of time. The benefits of this therapy multiply when it is used with herbal remedies.
If you are not suffering with any major health problems, Shirodhara is still a great therapy for you as it helps you maintain your fitness, overall well-being and immunity.
So, follow these simple practices and de-stress yourself to lead a healthier and happier life.
Back pain is experienced by almost all of us at some stage of our lives. Sometimes it becomes extremely unbearable that it starts restricting our day to day lives.
Why does Back Pain happen?
Here are some of the most common factors that give you an achy back-
Stress
Your body is flooded with cortisol hormone when stress overwhelms your nervous system; cortisol causes tension in your back, shoulder and neck area which can lead to pain and spasms.
Relaxation techniques like deep breathing, muscle relaxation, meditation, yoga or a simple de-stress massage can help ease these problems. The relaxation massage puts the brakes on stress and anxiety by quieting the mind and relaxing the body.
Your fashionable high-heel shoes
Your fashionable high-heel shoes may also be a reason for your back pain. High heel shoes put your feet into unnatural position every time you step; you lean forward to walk which in turn puts more strain and stress on the lower back.
Fashionable High Heel Shoes could cause Back Pain
To get rid of this type of back pain you should choose comfortable cushioned shoes which can keep your feet and lower back happy all day long. A gentle massage using some herbal pain relief oil will give you quick relief from the pain you are experiencing in your feet as well as in lower back region.
High fat diet
According to a study published in the Asian Spine Journal 2014, 30% women and 25 % men suffering from back pain also had some or the other kind of gastrointestinal problems like stomach pain and food allergies. Scientists claim that there is a relationship between the food we consume and inflammation. High fat and high sugar food causes inflammation in the body especially in back and joints.
So if you want to see some improvement in your back pain and other types of body pains like joints pain etc, you should cut down the high fat and high sugar food from your diet.
Obesity
Those extra pounds on your body might be causing a constant pressure on your spine and the muscles supporting it. Excess weight can aggravate your back pain; it has been observed that overweight people are usually at higher risk for fatigue, back pain, joints pain and muscle pain than others. If you carry extra body fat especially around your middle-section of body, you should take steps to remove those extra pounds in order to get a permanent solution for your achy back.
Obesity
Your desk job
At the molecular level, our body is designed for regular movement, but unfortunately most of us spend whole day sitting down at work. This causes tightening of the muscles and we get muscle stiffness, neck and back pain.
Desk Job causes Back Pain
Stretching your body every now and then and walking for few minutes might help you get quick and short-term relief from pain and stiffness. Take regular massage from a therapist, it will help your muscles to get relaxed and soothed; moreover a regular massage routine will also promote correct posture, and prevent desk job pains and stiffness.
Poorly designed mattress and improper sleeping positions
If you wake up each morning with an achy back but the pain goes away with slight stretching then it may be an indication that the mattress is poorly-designed or not suitable for your body.
Remember that you spend 7-8 hours every day on that mattress, choose a mattress that can give you better sleep and less pain, instead of being economical and buying an unsuitable one.
Many times, back pain is also caused by our sleep positions. If your natural sleeping position is making the back pain worse then try using soft pillows for extra support.
Apart from these factors, several medical conditions may also cause pain in back, neck and shoulder areas; a slipped (prolapsed) disc, sciatica and spondylitis are few to name.
HOW DOES MASSAGE HELP TREAT BACK PAIN?
Massage as a treatment for Back Pain
Good circulation is very important for a healthy body and massage is one of the best ways to increase the blood circulation throughout the body. Be it muscle tension, neck, back or shoulder pain, one can simply rely on massage therapies. Reasonably firm massage strokes improve the circulation and help in supplying oxygen and nutrients to the muscles. Regular massage therapy supports flexibility and movements. Regular massage sessions help lubricate spinal joints and improve overall spinal health.
Massage as a treatment for Back Pain
Sedentary life style, obesity and wrong posture often causes tension in lower back region; massage can give astonishing results in the treatment of chronic back pain by reducing tension and strain in lower back.
There are so many types of massage therapies that are specifically designed for back pain treatment. However a combination of Swedish massage and deep tissue massage is mostly used by professional massage therapists. A variety of strokes like pounding, tapping and kneading are used to ease the muscle knots and improve circulation.
In back massage techniques, the main focus is mostly on increasing the circulation in the congested area; moreover, improved lymphatic drainage due to better circulation help release the toxic waste from your body. A qualified therapist with full awareness about the muscular system can give you right pressure on right area. After applying the warm oils evenly on your body with long flowing strokes, the therapist uses the whole surface of her hands and stroke firmly upwards from the lower back to the neck and shoulder region. Oil is used to reduce the friction on the skin and prevent the pulling of hair. For more details, read https://blueterra.in/pain-management
Different types of massage treatments for back pain
After carefully accessing your back problem, an experienced massage therapist will advice you one specific type of massage or a combination of massage techniques. Some of the most commonly used massage therapies for back pain are-
Balinese Therapy – Most popular because it is effective is Balinese Therapy in case of Back Pain. Most of doctors or physiotherapist will advise backward bending of back to get relief from Back Pain. Balinese Therapy starts with exactly that – stretching of body to relieve stiffness. Stretching is followed by full body deep tissue holistic treatment that combines acupressure, reflexology, stretching and aromatherapy to stimulate circulation, ease muscular/ joint pain and help in sports injuries and migraine. If you want to go with tried and tested, Balinese Therapy for Back Pain shall be your choice.
Back & Body Therapy – It is one of the unique therapies to Blue Terra Wellness Spa that is not available anywhere else. Screening and combining some of the most effective treatments for Back Pain, Back & Body Therapy consists of Full Body Oil Massage followed by Ayurvedic Potli massage on affected area. Potli massage has been treatment of choice of Ayurvedic practitioners for years. Back & Body Therapy is potent combination of Ayurvedic Potli for Back Pain and full body Oil massage for relaxation and relief from Back Pain.
Swedish Massage– This is a gentle and light massage technique which is mostly used to relax the entire body. Swedish massage is extremely helpful in flushing away toxic wastes and improving blood circulation.
Swedish Massage
Deep Tissue Massage– This type of massage helps in the healing and recovering from sports injuries; this therapy can also be helpful in easing muscle pain and stress. With improved flow of nutrients and oxygen, it automatically helps in reducing back pain.
Hot Stone Massage– This therapy helps in relieving muscle tension and eliminating harmful substances clogged in the muscles. The smooth, water-heated stones increase the blood flow and alleviate body pain. This therapy is highly beneficial in reducing muscle spasm. People who suffer from back pain or muscle pain are often advised to get this therapy.
Hot Stone Massage is an effective treatment for Back Pain
Pain is said to be caused by the interaction between the sensory nerves and our feelings and memories, sometimes even beliefs. The feeling of pain is crucial because that way the person can adopt precautionary measures to prevent it and also be aware of relieving pain. However, sometimes, pain can be stubborn.
Certain types of pain are experienced by everybody at various points of their life. Back pain is one of them. Unfortunately, a large number of people experience back pain. It could range from being mild to serious to chronic. If you experience any kind of serious back problems, a visit to the doctor is a must. It should be a preferable option than waiting for it out to subside on its own or taking matters in own hands.
Pain is a sensory feeling that humans have experienced ever since they came into being. With the advent of science and technology, we have been successful in handling various health problems. Be it major or minor, most of the pain can be relieved using pain relieving sprays, pills, gels and even massage gadgets. It is surprising, that most of us don’t know that there are numerous natural remedies to heal pain, all free of cost.
However, before everything else, you must know the underlying cause of back pain so that you can have a clear idea of what you are experiencing and thus determine if professional medical aid is required or not.
CAUSES OF BACK PAIN
CAUSES OF BACK PAIN OFTEN IGNORED
Like everything else, back pain also has certain causes and types. Some are caused by normal circumstances and can be healed naturally at home where as some can be severe and should not be ignored at all costs. Here is a list of common causes of back pain:-
Accidents: Accidents occur all the time. They surely can be prevented, but sometimes things don’t go your way and every time you cannot be blamed. Back pain is commonly associated with accidents and can either be mild or severe depending on its graveness.
Sport injuries: Playing sports is one of the best exercises. It is a common activity that people of almost all ages engage in. However, sports can also lead to injuries which could cause back pain.
Poor posture: Bad posture plays a major role in causing back problems. Poor sitting and standing habits leads to muscle tension in spine. Slouching in a chair, sticking your bottom out, standing with a flat back, rounded shoulders, standing with tummy out, are few of the instances of wrong posture, which could result in back problem.
Poor Posture due to Desk Job
Obesity:
One of the leading causes of back pain is obesity. Obese and overweight people have lower back problems more than non-overweight people. This happens as the excess weight on tummy pulls the pelvis forward, straining the lower back and hence causing lower back pain. According to the American Obesity Association, women who are obese or who have a large waist size are particularly at risk for lower back pain.
Osteoporosis:
Osteoporosis is a bone disease which leads to bone density loss. This is one of the graver causes of back problems and even chronic pain. A professional medical help is definitely needed in such a case.
Sedentary lifestyle:
A sedentary lifestyle is surely not an acceptable one. Prolonged sitting and poor posturing due to a sedentary life is one of the causes of chronic back pain, neck pain, muscle pain and in some cases also might lead to Cervical Spondylosis.
Prevention is better than cure. Even though Back pain is something that almost everybody experiences in life, we can still prevent it. Mild back pain is harmless, but ignoring it and letting it grow could lead to seriouschronic back problem. Hence, better safe than sorry, because, why not? Here is a list on How to prevent back pain from causing problems in your daily life:-
Exercise and Yoga:
Being physically active and exercising everyday in your life not only keeps your muscles healthy and active but also strengthens the spine, thereby reducing the chances of experiencing back pain every now and then. If you happen to have chronic back pain, it can even act as a cure. Yoga is also effective because it improves bodily function.
Cobra Pose in Yoga strengthens back
Maintain good food habits:
Eating right keeps your weight in check, your digestive tracks functioning properly and in turn maintains your spine. We should eat a balanced diet, which ensures proper nourishment for our muscles, tissues, tendons and bones. A good diet should take care of our Calcium, Vitamin D, Vitamin B12, Iron, Magnesium and other Vitamins requirement.
Good food habits is a solution to many problems
Sleep on your sides:
Sleeping on sides is the best position for sleeping. Ensure to draw your legs slightly towards your chest and keep a pillow between your legs. Sleeping in this position takes away the stress from the back than while sleeping flat on your back. A pillow supporting your head while you sleep is also important as it reduces stress and keeps you comfortable hence preventing back and neck problems.
Maintaining a good posture:
A sedentary lifestyle is one of the major cause of bad posture. Avoid slouching over your computer and work at a proper and comfortable workstation both at office and also at home. Do stretching exercises between long intervals of work hours.
Reduce Stress:
You will be surprised to know that stress also has a negative impact on your back causing back problems often. It tenses up your muscles leading to back pain. Major stress busters include Yoga, meditation, breathing exercises, body massage and the like.
De-stress and relax
CURE FOR BACK PAIN:
Almost every ailment has a cure. A common health problem such as back pain has innumerable cures likebody massage, most of which can be acquired without medical assistance as well. We tend to depend on technology and science so much that we don’t give a damn about simple home remedies or natural ways to cure back pain. We forget that there are many simple and natural ways to get rid of back pain. Here are a few natural remedies which might help reduce back pain:-
Yoga and stretching:
Yoga, undoubtedly is one of the most effective treatment for back pain and could work better than medical treatments. Various studies have found out that stretching, like yoga, also helps to loosen tense and tight muscles, cures muscle stiffness and is a good natural pain reliever.
Massage:
Getting a massage on a weekly basis is a good stress buster and reduces muscle and back pain. Ayurvedic Potli massage also help alleviate pain that results from diseases like spondylosis and osteoarthritis. It provides an instant relief from back pain. More details on how Massage could help for Back Pain treatment could be found in http://www.blueterra.in/contemporary-ayurved/joint-and-back-pain-relief-with-back-body-therapy/
Massage acts as a quick pain reliever
Acupuncture:
Just like back massage, acupuncture is also a great way to relieve stress. It is extremely effective and relaxing, even if the idea of needles being inserted in your skin might disturb you.
Pilates:
If you are experiencing back pain, under no circumstance should you give up on exercise. Keep yourself moving. Pilates strengthens our core, which takes away the load from our back. Pilates is all about controlled breathing and a strong core.
Pilates Strengthens Back and Core
Pain is most likely unavoidable. We humans experience it in our day to day lives. However, there are many ways to cure them and lead a healthier and happy life, as the saying goes, “Where there is a will, there is a way”. Keeping yourself a step ahead is also a good way to go. For instance, using Pain Oil for body massage instead of regular oil or trying out different activities like aquatic therapy, tai chi etc . The point to note is – Be on your feet and keep moving.
Back & Body Therapy for relief from Back Pain, Joint Pain and Knee Pain
If you’ve ever groaned, “Oh, my aching back!”, you are not alone. Back and Joint pain is one of the most common reasons people go to the doctor or miss work and a leading cause of disability worldwide. Back and Joint pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives.
Most back pain goes away on its own, though it may take awhile. Taking over-the-counter pain relievers and resting can help but it has its own side effects. Contrary to popular belief, staying in bed for more than 1 or 2 days could make it worse.
There are lots of symptoms which if not treated at the right time could aggravate the problem and may cause irreparable body damage. You must see a doctor if any of the below symptoms persists:
Stiffness in Neck, Shoulder or Back
Radiating pain in arms or legs
Pain or stiffness in muscles after hectic week
Recurring symptoms with aggravated lower or upper back pain at higher frequency
Back & Body Therapy
Rushing to a doctor for minor niggle is not a practical solution. There are home remedies or intermediate steps that could actually provide a longer lasting relief than visit to doctor. Spa treatments or Massage therapies is a hidden jewel benefits of which are relatively unknown. Spa treatments helps in following manner:
Lot of Back & Joint pain is manifestation of stress. Stress at work/personal life may cause muscle stiffness/spasm which may result in Back pain/Joint Pain. Massage directly works to reduce stress level and hence providing relief from Back & Joint Pain
Massage provides much needed ‘me’ time. This is one time when you are away from your PC, smart phone, or Social media. Spa time is much needed Switch off time from everybody else and system around you
Apart from Massage therapies, Ayurvedic Potli is a tried and tested method for pain alleviation and treatment for over 100 years.
At Blue Terra Spa & Wellness Center, our Spa doctors have fused massage therapy and Potli therapy to develop Back & Body Therapy. Back & Body Therapy has given excellent results with a success rate of more than 80% and has been successfully delivered to over 10000 guests with great results. This therapy has been used for treatment for back pain and other joint aches.
While Oil massage decreases tension in muscles and improves blood circulation, warm Ayurvedic Potli opens pores and works on affected area allowing the carefully selected herbs to work on the body and mind. It relieves relieving deep seated tension, increasing circulation, loosen toxins, strengthening muscle tissue and ridding the body of excess Kapha.
Along with relieving back/joint pain, receiving Oil massage on a regular basis helps keep all your joints limber, which reduces your chances of pulling a muscle. It also improves your posture and flexibility, increases range of motion, lowers blood pressure and heart rate,encourages relaxation and relieves stress. Similar relief from Back Pain could be done at home itself by massaging with back Pain Oil (https://www.bluenectar.co.in/ayurvedic-herbal-back-pain-and-joint-strengthening-oil.html)
If you don’t suffer from chronic pain, you probably know someone who does. More than 100 million people suffer from some form of chronic pain. Living with chronic pain on a daily basis is never easy. On top of sticking to your doctor-prescribed medication schedule, there are a few daily habits that can help you in your fight to reduce chronic pain.
Start with exercise. Even a light workout delivers endorphin, chemicals that block pain and improve moods. Always remember to consult your doctor before jumping into any kind of workout regimen. Almost all kinds of pain – Back Pain, Joint Pain, Neck Pain, Knee Pain, Arithritis Pain – can be alleviated with an exercise regime.
50% of pain can be reduced by relaxation. Tension and stress will increase pain. Practice relaxation–it is a learned skill for most people.
Don’t suffer alone. Talking to other people with chronic pain will make you feel less isolated and more in control. Go to social events that you enjoy stay in contact with your family and friends. Socializing may not relieve pain permanently, but put pain at back of your mind. This just about serve the purpose!
It’s no secret that quitting smoking brings nearly immediate help, too, especially for people with chronic pain. Since smoking diminishes circulation and slows healing, stopping is a benefit.
Alcohol is also an enemy of those seeking daily pain relief, as it can cause you to experience restless nights when sleep is vitally important.Maintaining a healthy and balanced diet can help you manage chronic pain. A well-planned diet that focuses on promoting healthy blood sugar levels and maintaining a healthy weight can help keep chronic pain at bay.
Deep breathing and meditation ease stress and relax the body, which also help relieve pain.
Sleeping is a relaxing and restorative time whose importance cannot be overstated. Not getting enough sleep has been linked to all kinds of health issues, including excessive joint pain.
What’s not to like about getting a massage? And there’s evidence that for many kinds of chronic pain—from lower back pain to fibromyalgia.
young handsome man have relaxing massage in spa and wellness salon
Ever experienced that nagging pain in your lower back after a long day at the office, or a hard day at home? If yes, almost everyone experience backache at some time or the other and some have it more or less continually. Here are the causes of back pain which often ignored
Old ankle injuries:
The ankle is the most injured joint across the globe. It is also the most poorly rehabilitated. The ankle and foot is your interface between your body and the earth. 60% of the brains balance information is coming from the ankle. So an old injury which distorts movement and balance information from this key joint has effects that ricochet up the leg and can cause unsteady injury in you lower back.
Office Chair
Sitting in an office chair for prolonged periods of time can definitely cause low back pain or worsen an existing back problem. The main reason behind this is that sitting, in an office chair or in general, is a static posture that increases stress in the back, shoulders, arms, and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs..Ways to get relief from Back Pain naturally could be found at http://www.blueterra.in/joint-knee-back-pain/back-pain/back-painback-pain-treatment-naturally/
Fashion Trends
Wearing your hair on one side may be fashionable but you are doing a great disfavour to your neck. It causes the head to tilt to one side and the chin to the other and the condition is known as wry neck. High heels can be bad for your feet and back They throw the centre of balance off. They cause numerous foot disorders and low back pain.
Tight Clothes
Tight clothes can be bad for your feet and back and can cause the calf muscles to shorten, which can lead to circulation problems, knee damage and back pain. Body-hugging jeans grip tightly around the waist, hips, thighs and calves and can create strain in the joints. Also, having your phone or wallet in your jeans’ back pocket imbalances the alignment of the hips and can cause hip or back pain.
Stress
If you hold stress in your body, it can affect your back. You may begin to tense your back muscles, which can trigger low back pain or make it worse. The lower back comprises of a large complex group of muscles which hold up the spine and help us with flexibility and movement. When we are under stress, we may change our behaviours. Ways to get relief from Stress could be found at www.blueterra.in/stress-management
I have always wondered how some people manage to stay slim without putting much effort? Recently I have become aware of the fact that anyone can stay fit by following some simple habits. Followed are the nine things I do every day to ensure that I do not gain any weight.
Eat in small portions: Most of the people don’t understand how portion control can help promote their weight loss efforts. A 2004 study which involved 329 overweight participants found that 38 percent of them lost 5 percent of their weight after practicing portion for two years. Researchers at the Summa Health System in Ohio conducted the study. I always eat in small portions at regular intervals. I reduce my portion size by using plates and spoons of small sizes. Also, I never eat chips and tacos straight from the bag.
Eat smaller portions
Stop eating when stomach is 80% full: I always eat until my belly is only 80% full. By doing this I avoid the risk of overeating. Also, our stomachs produce more digestive juices to break down food when we have more space in our stomachs. I eat slowly so my brain gets a full feeling. I follow some basic rules like only eating when I am hungry, never eating anything immediately before hitting the bed etc. Most importantly, I never skip a meal.
Stop!!! Your tummy is 80% full!!
Detox my body: The first thing I do after waking up is to chug a glass full of warm water mixed with lemon juice. It flushes out toxins, improves digestion, balances the pH level and helps me to maintain a healthy weight. Sometimes, I mix 1 to 2 teaspoons of unfiltered, raw apple cider vinegar in a glass of water and drink it up. Needless to say, I avoid alcoholic beverages and smoking cigarettes at any cost.
DETOX – Flush out those toxins!!
Exercise: Lack of physical activity is the main reason of excess weight gain. Many people start to follow different weight loss diets, while neglecting the most basic rule – you have to exercise to burn fat. Unless there is a calorie deficit, your body will not show results. It doesn’t mean one has to do rigorous work out at the gym. You can run, jog, swim, walk, dance, yoga or anything according to your choice. I make sure that I do some exercises for at least 30 minutes daily. Besides from keeping my body in shape it also helps to reduce stress. Sometimes I use Slimming Oil to get even better results.
E is for Exercise Everyday
Small acts or efforts go a long way. Try taking stairs instead of elevators. Get down one stop before your office/home and walk that remaining distance on foot. Try and include walking, as much as possible, in your daily routine.
Eat a healthy breakfast: Breakfast is the most important meal of the day. As per several studies, those who skip on breakfast are more likely to gain weight than who eat a healthy breakfast. Skipping breakfast will leave with little energy for the day, resulting in unhealthy cravings and snacking.Skipping breakfast also effects concentration and mood levels as the glucose levels in ones body goes down. And remember that the last meal that you have had was last nights dinner, which may been a 7-8 hours gap. I always eat a high-protein, low-carbohydrate breakfast so that I cut down on my cravings.
Identify hunger: It has taken me some time for me to identify the real hunger. Often, people confuse thirst for hunger and end up having a sumptuous meal when the body is demanding water. To understand whether I am hungry or thirsty, I drink a glass full of water and wait for 15 minutes. Most of the time, my hunger subsides which means I was just thirsty.Stay away from junk food: Fast foods and carbonated sodas are the main culprits behind increasing obesity problem. I always stay away from junk food, no matter how hungry I am. Try substituting fast food with healthy food. Instead of having sodas, try drinking green tea or any other herbal tea.
Do not confuse Thirst with Hunger
Live stress-free: Stress is one of the main causes of weight gain as it reduces your body’s ability to burn calories. Instead of emotional eating, I go for Body Massage, Spa therapy to fight stress.
Get enough sleep: Many researchers have suggested that lack of adequate sleep promotes weight gain and obesity. I never compromise on my sleep. I try to get minimum 8 hours of sleep daily. This not just keeps me fit but also keeps me full of positive attitude. I also have a better concentration and I feel fresh and happy in the morning. When I have trouble falling asleep I go for a Spa Therapy or Steam Bath before hitting the bed. Sometimes, I even try a massage with essential oils to relax my mind.
Never compromise on your sleep
These things definitely work for me and keep me charged for everyday challenges. Give it a try and see the change yourself.
Stress is our body’s way of responding to any type of demand or threat. And de-stress is the way to combat stress. When we feel threatened, our nervous system responds by secreting a flood of stress hormones which include adrenaline and cortisol. Those hormones rouse the body for emergency action. As a result heartbeats get quicker, muscles tighten, blood pressure rises, breathing quickens, and senses get sharper. These physical changes boost your strength and stamina, increase your reaction time, and enhance your focus. This is called the ‘fight or flight’ or mobilization stress response and this is how your body protects you.
Here are some signs that denote you are stressed:
Stress impacts all species
FEELING CONSTANTLY SICK: If you keep getting a cough, sore throat or a fever, it might be because of the stress.
As per medical professionals, when we are under too much pressure, our bodies release a stress hormone named cortisol. Cortisol helps us in short-term. However, when we are constantly stressed, these hormones can deplete after some time. Though cortisol and other hormones help our body to cope with stress, we get more susceptible to sickness when these hormones are withdrawn.
What to do:
Listen to your body if you feel drained or tired and take some time off your schedule. Sleep for at least 8 hours daily. Give your body the time it requires to recover. Find the Best Spa in your locality and pamper yourself with a Body Massage.
POOR CONCENTRATION: You are definitely under stress if you are too overwhelmed to focus on what is in front of you. Simple things like not able to recall a colleague’s name is also a sign of stress.
Studies have connected long-term exposure to surplus amounts of stress to shrinking of the brain’s memory centre, the hippocampus. Research has also shown that being under stress for too long can stimulate growth of proteins that might lead to Alzheimer’s disease.
What to do:
If it seems that you are experiencing this throughout the day, taking a few long inhales and exhales can help when under extreme pressure. Deep breathing helps us to control our thoughts and it also affects the bodily sensations which we experience when faced with a high-stress situation. Deep breathing also helps to control the heart rate and blood flow and muscle tension.
CONSTANT HEADACHE: If you feel pressure or throbbing anywhere on head or temple area, it might just be stress headache which is caused by tension.
Stress could cause headache
Most of the times people tend to think that any particular problem in their life is causing the headache, but their lifestyle should be blamed instead. However, you should keep in mind that a headache might be a sign of some serious health problem. So, at those times you should visit a doctor immediately.
What to do:
When you understand that stress is causing you headache; the easiest thing to do is to have less stress in your life. But it is not that simple. It is a challenge how to de-stress yourself. Meditation, diet control, music, Spa therapies are some of the ways to cope up with stress. A relaxing de-stress massage is a sure shot. Choose oil from aromatherapy essential oils, which may help to relax your brain. Ask your spa expert for more on the choice of oil.
ACHING BACK AND NECK: If you have got Back Pain or Stiff Neck, it could be because of long-term stress, and not only the position you sit in throughout the day. High levels of stress and tension can result in discomfort and Muscle Pain by tightening muscles and causing muscle spasms. Knotted muscles in your neck can also give birth to headaches. However, if have developed backache and neck pain after an accident or emotional trauma, it could be due to post-traumatic stress disorder (PTSD). Surveys have shown that a lot of people are not able to heal their backache until they handle the emotional stress which is causing it.
Stress aggravates back and neck pain
What to do:
Dealing with Back Pain: There are many relaxation techniques that can help you with stress reduction, including guided imagery, taking deep breaths, meditation and even getting a Spa. Try to devote some time for Stretching breaks during the day to help stop muscles from tightening up. One could also try yoga at the end of the day. This will help ease Joint Pain as well.
For Neck Pain and knots in the muscles, a gentle massage helps release the tension in muscles. A Potli massage with warm herbal oil can provide with immediate relief. You may ask your nearest Spa for a Potli massage or may consult a physiotherapist for neck exercises.
TROUBLE GETTING A SOUND SLEEP: If you find yourself waking up in middle of the night or pondering on things, it could mean you are suffering from anxiety or stress. After a long and tiring day, you should fall asleep easily. Our brain only relaxes during the time we sleep. When you have a difficult time falling asleep, even though when you are tired, it is possibly because of the stress.
What to do:
Consult your doctor about this and ask if your chronic stress may have led to this. When you are not getting enough sleep, everyday problems can make you feel more frustrated and overwhelmed. This happens as your brain is already tired and hence is more vulnerable to anxiety and depression. A worn out body is not properly prepared to cope with stressful situations and ward off illness. To get proper sleep at night, cut back on caffeinated beverages. You can opt to have a cup of warm chamomile tea before hitting the bed. You could even try reading a book before going to bed.
HAVING MORE THAN USUAL HAIRFALL: When you find more than few strands of hair on your pillow after waking up in the morning, it maybe because of the constant stress. You could be suffering from a medical condition known as alopecia areata, an autoimmune skin disease, which is brought on when the body’s immune system attacks the hair follicles. It causes small round patches of hair loss on the scalp. It is likely to be associated with a severe stressor, such as an assault or a significant traumatic event. This disease usually happens in young women.
Excessive hairfall due to stress
What to do: Usually, this is a temporary condition and your hair will grow back once the stress has reduced. Try to take few days of leave from the office and get a relaxing body massage or just take up a membership with a spa and get de-stress therapy done. Some Ayurvedic massages like Shirodhara are helpful in combating stress.
In a nutshell, most health problems could be an indicator of your stress level. The first thing that has to be done is to de-stress oneself and understand the underlying cause of the problem. Most stress situations can be combated and worked at. A doctor or a counsellor should suggest the corrective measures or if medical intervention is needed. So, uninstall the word ‘Stress’ from the motherboard of your life.
It is true that the lifestyle you follow in your thirties reflects how healthy you would be in your sixties. Although, you may not look or feel much different than you did a few years ago, your body keeps changing bit by bit. Health problems, especially lifestyle-related ones, starts coming up after you turn 30.
Due to today’s fast life a lot of people who are in their thirties suffer from Back Pain and Joint Pains. Depression and anxiety is also pretty common, hence it is important to take care of your mental health.
There is a stigma attached with thirties age line that once you reach the thirties you are no more considered young. The truth is that the feeling of being young or old is a state of mind. Making a few changes to one’s lifestyle will lead to a healthier and happier life. So, here are the certain lifestyle changes to make before blowing those 30 candles on the cake.
EAT HEALTHY: This may sound dubious but is an obvious truth. Thirties is the high time when you need to start eating healthy. It cannot be stressed enough that how following a Healthy Diet is extremely important to live a healthy life. All that you read in magazines, newspapers, web articles and blogs are very true and you should make this change when you step in your thirties.
Cut down on those extra calories, fats, carbohydrates, sugar and everything that is harmful for your health. Always avoid junk food, those pizzas may taste delicious, but they are really bad for health. Try to eat more protein, vitamins and minerals loaded food. Follow a well-balanced healthy diet rich in protein, vitamins and low in saturated fats. Include a lot of greens, fruits and vegetables in your diet. So, make a Healthy Diet regime and eat accordingly.
REGULAR EXERCISE: If you had no workout routine previously, then make a new regime and start following it religiously. Exercising on a regular basis would help you stay fit and young. You will definitely be more energetic and full of zest. No matter how busy your life is, you can always take some time to exercise. Even 30 minutes of daily exercise can do wonders, both for your body and your mind.
Motion is the best lotion
If you don’t want to work out rigorous at the gym, then running and Stretching are good options. Simple measures such as taking the stairs instead of the lift will also help. Moderate exercise will help you get rid of even the slightest Back Pain or Joint Pain. Always remember, Motion is the Best Lotion.
AVOID ADDICTION: Since you are not in twenties anymore, your body may not be able to handle that binge drinking sessions like it had earlier. Same goes with smoking. If you are a frequent drinker or a chain smoker, then you need to cut back. Try to get rid of all the bad habits. If you can’t stop smoking completely, then cut down slowly on the number of cigarettes. Cigarettes come with a warning. Do read the warning every time you take out one from the packet. It may help to wake up your conscience. Also, try to limit your drinking sessions to once a week or on on special occasions.
GETTING ENOUGH SLEEP: Getting enough sleep is really important for your overall health. Besides, giving you ugly dark circles, lack of sleep can stop you from functioning properly. Try to get a minimum of 6-8 hours of sleep daily. Do not compromise on your sleep unless it is a need of the hour situation. Getting sound sleep will keep you fresh and energetic throughout the day. If you have trouble falling asleep, then have a cup of chamomile tea before hitting the bed at night. Also, refrain from using mobile phones, tabs, computers and laptops at bedtime. Read a book instead.
Getting an ayurvedic massage like Shirodhara will induce a good night sleep. Shirodhara is nothing but a gentle massage on your forehead through a continuous flow of warm ayurvedic oil.
INDULGE IN SOME ‘Me’/ ‘Spa’ TIME: It is really important to follow this point. Indulge in quality ‘me’ time, twice a week. You can do anything that you enjoy doing. Pamper yourself by getting a Spa Massage or a Body Massage once in a fortnight. You could also go for a movie or read a book. You could even start pursuing a new hobby. Basically, make sure to do something that you enjoy and makes you happy and stress free.
I, me, myself
REGULAR HEALTH CHECK UP: It is an old but a wise saying – Prevention is better than cure. It is a wise idea to get a full body check-up done annually after you enter the thirties and half yearly after you enter forties. This will help you diagnose your health problems, if any, at an early stage.
For women, it is recommended to get a mammogram done every year. It is proved in various studies that diagnosing breast cancer early reduces the risk of dying from the disease by 25% to 30%.
Most of the health problems arise from a bad lifestyle or poor mental health. To overcome mental health problem, visit a spa and take a membership plan. Go for a de-stress therapy and make sure that you stick to your plan.
PURSUING THE LOVE OF YOUR LIFE: Following your passion is the best thing you could ever do. If you are not satisfied with your job, then thirties is the perfect time to quit and start exploring your passion.
Even if you are happy with your job but that’s not your passion, take time out of your schedule and pursue what you really love. Travel to new places, cities, countries, meet new people, explore new cultures, take pictures, paint, go hiking, take dancing lessons, write a book; just do whatever that makes you truly happy.
Pursuing your heart and hobby is one of the most significant lifestyle changes that should be made when you are in your thirties. By doing this you will get to know yourself better and will be at peace with yourself
START LOVING YOURSELF: Loving yourself is necessary especially when you hit your thirties. A lot of people start getting depressed thinking that they are getting older and they can’t have fun like before. So avoid all the negative thoughts and learn to love yourself. In order to do that you have to first believe in yourself and bring back the confidence in yourself. Be proud of your appearance, your mind, ambitions and dreams. Don’t get affected by any criticism and love yourself wholly.
BE CONTENT: There is nothing wrong in wanting to be more successful. It is good to try to achieve more and grow more. However, you should be content with what you already have. You should stay happy in every situation and under every circumstance. This will bring an inner peace and satisfaction.
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Wearing your hair on one side may be fashionable but you are doing a great disfavour to your neck. It causes the head to tilt to one side and the chin to the other and the condition is known as wry neck. High heels can be bad for your feet and back They throw the centre of balance off. They cause numerous foot disorders and low back pain.
If you hold stress in your body, it can affect your back. You may begin to tense your back muscles, which can trigger low back pain or make it worse. The lower back comprises of a large complex group of muscles which hold up the spine and help us with flexibility and movement. When we are under stress, we may change our behaviours. Ways to get relief from Stress could be found at www.blueterra.in/stress-management
