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Don’t you hate it when you get out of bed with a pain in your head, neck, and back? So before you nod off, do a quick posture check. There are Stiff joints three positions that help the ease strain on these body parts…
Poses for relaxation :-
According to researchers, joint-friendly sleeping habits can help protect creaky body parts from developing a crick. Choose one of these postures: –
– If you sleep on your back, put a small pillow under your knees.
– If you sleep on your side, avoid tucking your neck and chin into the fetal position.
– If you sleep on your stomach, put a pillow under one side of your body, so your head and neck aren’t strained.
Did you know?
Rather than popping pills, eat healthy to reduce the risk of arthritis. Have a cup of green tea. It is great for bone cartilage. You can also make a daily routine of having a bowl of salad before each meal. It does a whole lot of good for your hands and knees.
Ice and Heat:-
Ice and heat therapy for sore backs and necks are effective treatments, albeit temporary solutions. If you injure or strain a muscle, use ice therapy for the first 48 hours after the injury takes place. Apply a cold pack or ice wrapped in a towel to the spot where you are experiencing the pain. Use a thin protective barrier such as a cloth or T-shirt between the ice and your skin to avoid ice burn. Hold to ice pack on the spot for 20 minutes, then wait for an hour. Repeat this cycle as needed throughout the day. Ice helps to reduce swelling and numb the pain.
After the initial injury takes place, heat therapy is generally a more effective option for treating the pain and facilitating the healing process. Use a commercial heat-wrap. Apply it to the injured area for 20 minutes at a time with a thin protective barrier between your skin and the heat-wrap. Heat relaxes the muscles, reducing stiffness and spasms. It also increases blood flow, stimulating the nerves and muscles in your neck and back. Remember that heat should not be used on injuries that are still swollen or bruised. Use a cold-pack if this is the case.
Stretching exercises are important for the rehabilitation of your back or neck. Our bodies are composed of bones, muscles, ligaments, tendons and nerves. Specific stretching movements can help to recover flexibility and strength in injured areas. Start with neck stretches, and move down through the upper and lower back. Make sure to stretch to the point of tension, but stop if this is painful. Stretch slowly, holding each repetition for 10 to 20 seconds without any jerking movements. Morning, afternoon and evening stretching routines can help speed up your recovery.
For the neck, stand with your head straight forward and your knees slightly bent. Slowly pitch your head forward, bringing your chin down towards your chest. Turn your head right until it aligns with your shoulder, pause, then do the same to the left. Do three sets of 10 repetitions three times a day.
For your back, lie on your stomach. Put your hands out in front of you in the push-up position. Slowly push up, raising your upper body. Keep your stomach pressed to the floor, arching your back with you head and neck upright. You will feel the muscles in your back stretching and contracting as your perform this exercise. Do three sets of 10 repetitions three times a day.
Certain over-the-counter nutritional supplements can help improve back and neck pain over longer periods of time. Taking the same group of supplements each day over the course of a few months can make a real difference in how you feel. Calcium is always necessary for strong bones, so drink plenty of milk. Also look for glucosamine sulfate pills, useful for repairing cartilage muscle tissue. Niacinamide is a form of vitamin B, another supplement that heals cartilage and has anti-inflammatory properties that reduce swelling. Flaxseed is also useful since it is rich in omega-3 fatty acids, known for their anti-inflammatory properties.
Source: The Times Of India