What Foam Rolling Your Lats Muscle Can do For Your Body

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The latissimus dorsi, or better known as lats, is one of the biggest muscles in our backs.

It’s recognizable for the “V” shape it has and is responsible for controlling the movement in our shoulders.

Overusing and injuring your lats can lead to tightness in the area, sometimes even pain.

Regardless of what the feeling is, one thing is certain, it’s very uncomfortable and can restrain your full range of motion. 

How do you fix sore lats?

You can easily prevent feeling sore in the area of your upper back, specifically your lats. Some steps you can take are: 

  • Stretch regularly 
  • Drink plenty of water during the day, especially before and after working out
  • Maintain good posture 
  • Avoid slouching
  • Get a massage occasionally
  • Warm-up before working out
  • Do exercises to cool down after work out 

Why do my lats hurt so bad?

In general, pain in your lats is caused by overusing it. Excessive exercising or strenuous physical activities can cause inflammation in your lats which can later lead to pain. Some of the most common activities that can lead to pain in your lats are: 

  • Baseball
  • Tennis
  • Swimming
  • Rowing
  • Gymnastics
  • Snow shoveling
  • Wood chopping

All of the above require you to activate your lats excessively, which results in soreness, tightness, and pain in the area. Another cause of pain in your lats muscle can be poor posture and slouching, so if your lats feel sore, try fixing your posture, it might help. In rare cases, the lats muscle can tear. This mostly happens to professional athletes and a doctor’s check is required if this happens. 

How do you loosen tight lats?

Tight lats can be uncomfortable, but luckily, there are some stretches and exercises you can do to loosen it up and make it stronger at the same time. The most effective stretches can be done at home, however, doing some light yoga stretches and exercises can also do wonders for your overall body muscles, not only your lats. 

You can also try foam rolling as it has proven to be very effective against a range of muscle tightness and pain in your body. 

How do I strengthen my latissimus?

Your lats take up a big part of your upper body muscles, so they are responsible for the strength in your upper body. To make them stronger and healthier, you can do regular stretching, foam rolling or do some simple yoga stretches. All activities will warm up the area and promote blood flow to your latissimus dorsi muscle, which will relax it and release you from the soreness you feel in the area. 

What do tight lats cause?

The latissimus is the largest muscle in your upper back area, so if something is wrong with it, you will definitely feel it. Feeling tightness in your lats can limit your free range of movement, cause discomfort while sitting or standing, and ultimately, be painful. 

Moreover, your lats protect your spine, so weak lats can cause you to have bad posture, weaken your upper body, and make you more susceptible to upper-body back injuries. 

How do you feel your lats?

Identifying that the pain is located in your lats can be hard. The muscle is pretty big, so many people mistake their lats pain with other common types of back pain or shoulder pain. The best and easiest way to make sure the pain you’re feeling is in your lats muscle is simply to feel it. There are several exercises you can do to feel if your latissimus dorsi muscle is getting activated and how strong it is such:

  • One-arm dumbbell rows- while pulling up the dumbbells with one arm, use the other to feel your latissimus dorsi muscle.
  • Straight arm lat pulldown – pull something towards you several times (an elastic rope is the easiest one) with one arm, while keeping the other one on your lats

In general, all exercises that activate the upper back muscles can be used to feel your lats. These two are one of the simplest ones that will allow you to feel your lats muscle and how it activates during exercising. You should feel your lats muscle regularly as you keep exercising to feel its strength building up. 

What is the best exercise for latissimus dorsi?

Most of us don’t have enough time to go to the gym or yoga classes, so our muscles get weaker over time. However, this doesn’t mean you can strengthen your lats at home.

There are a couple of home stretches you can do that are pretty simple and easy to do at home, but don’t take much of your time. 

Wall Press

This is a fairly simple stretch you can do at home, in your office, at a friend’s house, anywhere. Any place that has a wall is a good enough place for this stretch. 

  1. Stand approximately 2 feet across a wall 
  2. Lean towards the wall by bending your lower back at your hips 
  3. Place your palms on the wall at your hip height
  4. Hold this position for around 1 minute 

 

Active Floor Stretch 

You also don’t need anything for this stretch, other than a floor, obviously. You can do it in the following way:

  1. Kneel down on the floor with your hips back and forearms on the floor
  2. Support your weight with your right arm and stretch out the left on as further away as you can
  3. Stay in this position for a few seconds and go back into the starting position
  4. Repeat around 10 times on each side

 

Upward Salute – Yoga Stretch

Also known as the Raised Hands Pose or Palm Tree Pose, this yoga stretching exercise can do wonders for your latissimus dorsi muscle, and is one of the easiest ones to do.

  1. Stand up straight with your feet slightly apart and your weight evenly distributed on both legs
  2. Lift both your arms up with the palms pointing towards the ceiling 
  3. Start opening your arms while lowering them to the side of your body while engaging your core and tucking in your tailbone
  4. Maintain your spine straight while doing the exercise
  5. **You can bend backward if it feels comfortable, but it’s not mandatory
  6. Repeat 10 times 

 

How can I strengthen my latissimus dorsi at home?

One of the best things you can do for your latissimus dorsi muscle is called foam rolling.

If you’re wondering what that is and how to foam roll lats, it’s a piece of equipment used to massage your muscles and loosen them up.

This is due to a process called Myofascial Release which helps the release of soft tissue, myofascial adhesions, and fascial restrictions, ultimately relieving pressure in the muscle.

To answer your question on how to foam roll lats, this is the process to do it: 

  1. Lay on your right side and place the foam roller under your lat
  2. Maintain your right leg straight and bend your left one to a position that feels comfortable to you
  3. Roll the foam back and forth from your lower back to your underarm as slowly as possible
  4. Keep rolling for 1 minute and repeat with the other side

After a few weeks of regularly foam rolling your lats, you will start feeling the strength returning to it and how your overall mobility and flexibility will improve.

Besides foam rolling, you can also do the stretches and exercises we mentioned above, all of them will help your lats become stronger and with it, you to become more mobile. 

Conclusion

Stretching your lats regularly can help you become more flexible, increase your range of motion and minimize pain and tightness.

As one of the biggest and most important muscles in our body, it’s important to maintain it strong and flexible.

However, if your pain is increasing, you feel swelling or bruising in the area, make sure to consult a doctor as your injury may require medical attention. 

The Most Effective Stretches and Exercises for Back Pain

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Most people have 8-hour shifts they spend sitting. We come back from work and what do we do?

We sit again. This lifestyle has led to an increase in the number of people experiencing back pain and moreover, younger people experiencing back pain. 

Luckily, medicine, workouts and technology are all advancing rapidly, so there are many methods to help you get rid of your back pain. One of them is by doing simple foam rolling.

More about what that is, how you can use it and some other tips to get rid of back pain can be found below.

Can you foam roll your lower back?

Foam rolling has become very popular in recent years. It’s a simple, but yet effective way to get rid of lower back pain, hamstring pain, lats pain, and other muscle pain.

If you’re sitting for long periods of time during the day, you will most likely experience tightness in the lower back and hip area, if you already aren’t experiencing it.

One way to alleviate this pain and loosen the tightness you feel is by foam rolling your lower back. 

How do you use a foam roller for the lower back?

Using a foam roller for your lower back is pretty easy. All you need to do is:

  1. Sit on the foam roller with your behind while supporting your weight with your palms and feet
  2. By using your arms and legs, start rocking yourself back and forth to massage your lower back with the foam roller
  3. When you find a hotspot (an area that feels tight), keep massaging it 

This is a simple massage exercise that will loosen your lower back muscles and help you feel less tight or reduce any pain you may be feeling. 

How do you crack your lower back with a foam roller?

When you’re cracking your back, you’re actually adjusting your spine which will loosen it up and help you become more mobile and flexible.

Foam roller back stretches are one of the best ways to make your spine align correctly and crack your lower back. To do it: 

  1. Place your foam roller horizontally under your upper back
  2. Bend your knees with your feet against the ground (your butt should be slightly off the floor due to the foam roller)
  3. Cross your arms on your chest
  4. Start rolling up and down slowly. You should feel your lower back and cracking while doing it
  5. Keep rolling back and forth for 1 minute 

When and how often should I foam roll?

It’s recommended to foam roll 3 to 4 times a week for around 10 to 15 minutes, regardless of your profession and exercising routine.

It’s a good way to stretch your muscles and prevent them from going dormant, which can later impair your mobility.

If you’re an athlete or have a job that requires you to sit for a longer period of time during the day, foam rolling is that much more recommended for you.

As long as your body feels good and you don’t feel any pain by doing it, you can foam roll every day.

The more you foam roll, the stronger your muscles will be, and you will experience less pain.

Does foam rolling reduce cellulite?

Foam rolling is effective against cellulite and the prevention of it.

If your fascia is weak, fat goes through it which causes lumpy marks to appear on the surface of our skin, better known as cellulite.

By foam rolling, you help your fascia (cells connecting all tissues in our bodies) strengthen so fat won’t be able to protrude through it and cause cellulite to form.

So, when you foam roll against your skin, you flatten the fat under it and “return” it into your body, so your skin will look smoother and your body thinner.

Can foam rolling help lose weight?

Foam rolling benefits your muscles as it promotes healthy blood flow through them.

Having greater blood flow will help your body break down the fats easier and burn calories faster, which will ultimately help you lose weight.

What should you not foam roll?

If you believe you’ve torn a muscle, don’t foam roll it.

Make sure to get it checked by a doctor before you start doing any home remedies, or you may just make it worse. 

Additionally, don’t use your foam roller over small joints such as your elbows, knees, and ankles as it may bruise them.

When you foam roll your legs, avoid these areas by foam rolling your legs in sections. 

Why does pressing sore muscles feel good?

It seems that putting pressure on sore muscles is enjoyable for most people, but have you thought about why that is? Well, the answer can be found in two things: endorphins and fascia. 

Endorphins are hormones in our bodies that interact with other receptors to transmit our bodies’ perception of pain.

It’s found in opiates and morphine, which tell you that it’s used to minimize the feeling of pain.

Fascia, on the other hand, are the thin layers of cells covering our whole bodies.

Because they are intertwined like sweater threads, if one of them gets tangled, the other ones can loosen up.

Putting pressure against your sore muscles helps your fascia untangle and get stronger which will make you feel more relaxed and flexible.

Stretches

Foam rolling is good for the muscles because of something called the self-myofascial release (SMR) technique.

It happens when you foam roll your muscles and can help relieve muscle tightness, soreness, and inflammation.

Following are a few foam rolling stretches you can do at home to relax your muscles.

Foam rolling upper back

  1. Lay down on the floor with the foam roller beneath you at the mid to upper back area
  2. Bend your knees with your feet against the ground, knees apart
  3. Cross your arms on your chest
  4. Touch the ground with the tip of your head
  5. Slowly lean to the side at around a 30-45 degree almost to the point before your shoulder blade will touch the floor
  6. Keep this position for 30 to 60 seconds 
  7. Repeat 3 to 4 times 

 

Foam rolling hip flexors

  1. Lay down on your stomach with your foam roller placed below your hip 
  2. Bend your right leg with your knee at around a 90-degree angle
  3. Place your palms on the floor in front of you to support your weight 
  4. Extend your left leg behind with your toes pointing backwards 
  5. Slowly roll back and forth and from left to right to cover the whole hip area
  6. When you find a trigger point, focus on that area for 10 seconds
  7. Do this for 20 to 30 seconds and repeat on the other side

 

Foam rolling the glutes

  1. Sit with your butt on your foam roller
  2. Place your palms on the ground behind you and your feet down forward to support your weight
  3. Cross your left ankle over your right knee
  4. Start rolling back and forth with the help of your hands and legs

 

Core Strengthening

  1. Get down in plank position with your palms against the foam roller. Make sure your hands are in line with your shoulders 
  2. Hop to open and close your feet on your toes
  3. Keep your knees bent when you land
  4. Increase speed and intensity to engage your core more

 

Foam rolling quadriceps

  1. Lay down on the ground with the foam roller position beneath your quadriceps (just above your knee)
  2. Place your elbows on the ground with your palms facing the floor
  3. Use your forearms to roll back and forth slowly, while your weight is pushing on the foam roller
  4. When you find a trigger point, focus on that area for 10 seconds
  5. Do this for 30 to 45 seconds

 

Psoas Release 

  1. Lay down on the foam roller with your outer hip on it
  2. Put your elbow on the floor in line with your shoulder
  3. Keep your legs on the ground
  4. Use your supporting arm and legs to move up and down and on the sides to find a trigger point
  5. When you find a trigger point, focus on that area for 10 seconds
  6. Do this for around 30 seconds then repeat with the other side

 

Thoracic Spine Stretch

  1. Lay down on your back with your foam roller placed horizontally on your mid to upper back 
  2. Bend your legs at your knees, your feet facing the ground
  3. Place your arms beneath your head or stretched above it
  4. Use your legs to push yourself up and down along your spine with your lower back slightly above the ground
  5. If you find a trigger point, focus on that area
  6. Keep doing it as long as it feels good. You might hear some spine cracking, that is good as well

 

Lat Lengthener

  1. Lay on your right side and place the foam roller under your lat
  2. Maintain your right leg straight and bend your left one to a position that feels comfortable to you
  3. Roll the foam back and forth from your lower back to your underarm as slowly as possible
  4. Keep rolling for 1 minute and repeat with the other side

 

Pectoral Stretch

  1. Lay down on your back with your foam roller placed vertically on your spine
  2. Bend your legs at your knees at around a 90-degree angle, your feet facing the ground
  3. Stretch your arms to the side until you feel your chest muscles stretching
  4. If you want, you can place one palm on your chest, then the other 

 

Foam rolling calves

  1. Sit down on the ground and place your foam roller beneath your right leg calf
  2. Support your body’s weight with the help of your hands and left leg
  3. Start sweeping up and down the calf by using your hands and legs. Turn your leg to the inner and outer side to cover the whole calf
  4. If you don’t feel enough pressure, you can place your left leg above your right one to increase pressure on the calf 

 

Foam rolling hamstrings

  1. Sit on the ground and place your foam roller under your thigh
  2. Place your palms on the ground behind you to support the weight of your body
  3. Slowly roll back and forth to feel the area where it feels the tightest 
  4. Once you’ve found the sensitive spot, keep it pressured for around 30 seconds

 

Foam rolling shoulders

  1. Lay down on your back with your foam roller placed horizontally beneath your shoulders
  2. Lift your body weight by using your feet
  3. Roll up and down to massage your shoulders 
  4. If you find a trigger point, focus on that area
  5. Keep doing it as long as it feels good. 

 

Foam rolling neck

  1. Lay down on your back with your foam roller placed vertically on your spine, right up to your skull
  2. Bend your legs at your knees at around a 90-degree angle, your feet facing the ground
  3. Lift your arms and palms slightly off the ground, elbows bent upwards on a 90-degree angle
  4. Turn your head to the right and to the left
  5. Turn your head 8 times on each side

 

Safety tips for foam rolling

Foam rolling is generally safe to do and beneficial for the whole muscle structure in our bodies.

However, if you have an injury, especially a serious one such as a muscle tear or break, avoid using foam rolling unless your doctor has recommended it. 

Additionally, don’t use your foam roller over small joints such as your elbows, knees, and ankles as it may bruise them.

So, when you foam roll your legs, avoid these areas by foam rolling them in sections. 

Conclusion

There are a lot of different foam rollers out there – smooth rollers, textured foam rollers, foam covered massage sticks or foam massage balls.

All of them can do wonders for your muscles and help you become more flexible and mobile than ever. 

It’s especially recommended to use a foam roller if you’re an athlete, do regular exercises, sit for long periods during the day or generally feel some tension in your muscles.

It will be a great and healthy addition to your daily routine.

How to Foam Roll Hamstrings and Improve Your Muscle strength

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If you’ve ever experienced a hamstring, you know that they are uncomfortable. However, it’s also common to experience a hamstring, especially if you’re an athlete.

The cause of hamstring pain can be different – lack of good stretching before exercising, excessive workout or a sudden movement.

All of these can put a strain on the hamstring muscles and even cause them to tear. 

I’m sure many of you must be wondering what exactly is a hamstring? Well, the hamstring is not actually just one muscle.

It’s a group of muscles at the back of your leg, the ones that help you bend your leg at the knee.

When it happens, a lot of people are not even aware that they’re experiencing a tight hamstring, but it can stop you from going about your life as you did previously. 

Causes of tight hamstrings

A tight hamstring can happen from anything, and it’s not only athletes who experience it.

Quite the contrary, people who sit for longer periods of time are also the most common group of people who experiences tight hamstrings.

A tight hamstring can happen from an array of factors and situations: 

  • Insufficient warm-up before exercising, especially strenuous exercising  
  • Weak glutes 
  • Long sitting sessions 
  • Sudden high-intensity workouts 
  • Sudden movements 

How to foam roll hamstrings

One of the simplest and most effective ways to get rid of any tension or pain in your hamstring muscles is foam rolling them.

By hamstring rolling every day, you’ll notice how the pain and pressure slowly start to go away, but you need to do it right.

There are several ways how to foam roll your hamstrings. 

  1. Lower yourself on the floor and extend your left leg in front of you
  2. Bend your right knee so the right foot gets behind you
  3. Place your foam roller beneath your upper left thigh, right below the glute
  4. Place your palms on each side of the foam roller  and roll it so it can start flexing your foot almost to the floor 
  5. Do this for 30 seconds to 1 minute
  6. Repeat the exercise with both legs 

As we previously mentioned, doing regular strengthening exercises will not only make your hamstrings stronger, but it will improve your overall mobility and flexibility.

However, expect to feel sore the first few days after starting with these exercises, as it’s completely normal after activating these muscles.

This is a healing and strengthening process, but your muscles will most likely be sore after the first few sessions.  

Three best hamstring stretches

The hamstring muscle group helps you bend and flex your knee. They also help during running and walking by helping your gluteal muscles extend.

There are a few stretches and exercises you can do to strengthen your hamstring and prevent feeling that tightness and pain in the area. 

By doing some of the following stretches, you can prevent injuries, improve your overall mobility, decrease the soreness in your muscles, even prevent lower back pain. 

The simple hamstring stretch 

This is a basic stretching exercise you can do anywhere and is simple and easy to do. The process is as follows:

  1. Sit on the floor and stretch your legs out straight
  2. Extend your arms and reach as further forward as you can while keeping your knees straight
  3. Stay in this position for 15 to 30 seconds
  4. Go back to your initial sitting position
  5. Repeat this stretch 3 times

 

Standing hamstring stretch

Another simple stretching exercise that can do wonders for the health of your hamstrings. It doesn’t require any equipment and can also be done anywhere.

  1. Stand up straight and place your right foot in front of your left one
  2. Start bending slowly towards your right knee while keeping your knees straight
  3. Stay in this position for 15 to 30 seconds
  4. Stand up straight into your initial standing position
  5. Repeat with the other side (with your left foot in front of your right one) 

 

Towel Hamstring Stretch 

For this stretch, all you need is a towel and an exercise matt (not mandatory). 

  1. Lie on you back
  2. Place a bath towel around your toes and hold it with both your hands by its ends
  3. Lift your leg up by pulling the towel with your hands, while holding your knees straight
  4. Lift your leg as high up as you can until you feel a stretch behind your thigh and your calf
  5. Stay in this position for 15 to 30 seconds
  6. Repeat this stretch 3 to 5 times with both legs

Remember that feeling some tightness and pain in your hamstring muscles will require you to go to the doctor, regardless of how much stretches you do.

These exercises are designed to help you strengthen the muscles and relieve some of the tightness. 

 

Other tips for avoiding hamstring injury

A hamstring injury can be a nasty one, so everyone should try to avoid one from happening to them. Given as healing a hamstring injury is much more difficult than preventing it, you should definitely work towards the latter. Here are some tips on how you can avoid a hamstring injury: 

  • Before any physical activity, make sure you stretch well and warm up your muscles
  • Don’t start with strenuous exercises suddenly. Instead, increase the intensity of your exercises slowly
  • Take a break if you feel any pain or tightness in the back area of your leg, specifically the thigh area
  • Do some stretching and hamstring strengthening exercises

There is no way to be 100% protected against a hamstring injury, but these things can help you minimize the risk of serious hamstring injuries. 

What is the fastest way to loosen tight hamstrings?

Most hamstring strains or tightness are moderate or light, which usually heal on their own.

The only thing you need to do is to rest and not overuse it for some time.

Besides resting, some other things you can do to speed up the healing process are:

  • Ice the area for 20 to 30 minutes every 3 to 4 hours to minimize swelling and/or pain 
  • Use an elastic bandage to compress your leg and reduce swelling
  • When you’re lying or sitting, elevate your leg on a pillow to prevent swelling
  • Do some stretching and strengthening exercises, similar to those we just explained
  • If needed, take non-steroidal anti-inflammatory pills

If your hamstring pain is unbearable, please consult a doctor as it may be an indication of a torn muscle, for which you will need surgery. 

Should I roll out my pulled hamstring?

If you’ve pulled a hamstring, don’t use a foam roller for the first 5 days, as it can only worsen the injury. 

Is foam rolling good for tight hamstrings?

Foam rolling helps you relax your muscles and make them stronger, so it’s very helpful with tight hamstrings.

Doing regular foam rolling massages will make your hamstrings both flexible and stronger in several weeks, so it’s recommended you do them if you have weak hamstrings. 

Why do hamstrings get so tight?

Your hamstrings can get tight from an array of things, mainly bad physical movements.

Among the most common causes of tight hamstrings, we can list repetitive movements, poor posture, long sitting sessions, bad warm-up before exercising, and too intense exercises.

Does sitting cause tight hamstrings?

Sitting is among the leading causes of tight hamstrings. Even if you run regularly, if you sit in the same position on your 9 to 5 job, your hamstrings will shorten over time.

So, when you get up or try to use them more frequently, they will feel tight. 

Do foam rollers get rid of knots?

Muscle knots are the areas where your muscles feel the most sensitive and one of the most effective ways to get rid of them is foam rolling.

This is due to a technique called Myofascial Release which helps the release of soft tissue, myofascial adhesions, and fascial restrictions, ultimately relieving pressure in the muscle.

We will explain how to foam roll hamstrings and a few other exercises in this article, so stick with us for a bit longer! 

How do you tell if you pulled your hamstring?

You may have pulled your hamstring if you feel a sudden sharp pain while exercising or doing a sudden movement.

Some indicators of a pulled hamstring can also be swelling or bruising in the back thigh area accompanied by pain.

How do you massage a hamstring with a roller?

Massaging your hamstring with a roller can help you get rid of knots, relax your hamstrings to make them more flexible and strengthen them.

To massage your hamstrings with a foam roller, do the following: 

  1. Sit on the ground and place your foam roller under your thigh
  2. Place your palms on the ground behind you to support the weight of your body
  3. Slowly roll back and forth to feel the area where it feels the tightest 
  4. Once you’ve found the sensitive spot, keep it pressured for around 30 seconds

How long should you roll your hamstrings?

To achieve the maximum effect, you need to roll your hamstring for 30 seconds to 1 minute on each leg.

This is enough time to let your muscles relax and loosen, which will ultimately make them stronger and relieve the tightness you feel. 

Is it bad to stretch a pulled hamstring?

A pulled hamstring can require your doctor’s attention, so it’s advisable not to stretch it before it gets checked to avoid further injuries. 

How to tell if your hamstrings are weak

It’s common that people don’t even notice they have weak hamstrings as it’s not that easy to detect it.

However, there are several ways to test the strength of your hamstrings, which we will explain further below: 

  1. Lie down on our stomach and keep your legs straight. Bend your leg to the knee at a 90-degree angle and ask a partner to try and push your leg back to the ground. This will show you the strength you have in your hamstrings against the pushing power of your partner.
  2. Another way to test the strength in your hamstring muscles is to lay down on your back. Bridge your hips as high as you can and lift your leg up with your toe pointing as high up as you can. Repeat with both legs individually and once you identify the weaker leg, do some hamstring strengthening exercises to make it stronger. 

How long does it take to get flexible hamstrings?

If you regularly do hamstring strengthening exercises and roll foam your hamstrings 5 times a week, it should take from 2 to 4 weeks to start feeling your hamstrings becoming more flexible. 

Conclusion

Although often underestimated, our hamstring muscles play a critical role in our body’s overall mobility and flexibility.

Because of this, it’s important to keep them both healthy and flexible, and this can be done by doing regular exercise, a healthy diet, regular foam rolling and, of course, taking care of your whole body. 

Fortunately, personal trainers and physical therapists are finding more and more ways of strengthening the areas of your body that may cause future problems.

This is how foam rolling became popular. An increasing number of athletes and personal trainers started including foam rolling in their routines which has also led to other categories of people to understand the benefits of it. 

If you believe you have weak hamstrings or feel tightness in the area, try out foam rolling the area or doing some hamstring strengthening exercises. 

Foods and Home Remedies That Help Remove Uric Acid Crystallization To Prevent Gout and Treat Joint Pain

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Excess uric acid in your bloodstream can cause gout, which is a type of arthritis.

Usually, gouts are followed by sudden severe attacks of pain, swelling, redness, and tenderness of joints, often in the area of the joint at the base of your big toe.

Gout attacks happen without notice and can create a feeling of heat in your toe.

They are caused by a uric acid overload due to an inefficient or excessive creation of waste elimination.

If your kidneys are not capable of destroying the uric acid, crystallization starts to happen and deposits around the joints, which then causes joint inflammation. 

There are things you can do to prevent this from happening and remove the uric acid on your own.

Besides changing your lifestyle and involving a healthy diet with a lot of unprocessed grains; lean meat and seafood; and fresh colorful vegetables and fruits, you should also try to avoid alcohol, processed sugars, and foods with saturated fats. 

To help your body eliminate toxins and excess uric acid, try to drink a lot of water and stay hydrated.

Drink herbal teas with honey as your sweetener of choice, natural juices and, of course, water. Try to do some light exercise or any easy physical activities to reduce stress. 


Best Foods To Eat To Prevent And Treat Gout

Some of the foods that can help you get rid of uric acid include:

Flaxseed –  which helps to reduce the serum uric acid.

Curcumin – an anti-inflammatory agent found that is very effective in renal protection. It’s mostly found in turmeric, so you can consume this spice to help against uric acid. 

Bromelain – a nutrient found in pineapples that also has anti-inflammatory properties and analgesic effects


Natural Tonics That Help With Treating Gout

Lemon Water

Drinking lemon water can help you boost the level of alkalinity in your body which will prevent crystallization caused by uric acid. When your body has more alkaline properties rather than acidic properties, it’s healthier and can fight against many damaging conditions, one of which is gout. To make lemon water, squeeze half a lemon in 200 ml warm water and drink it every morning after waking up on an empty stomach. 

Apple Cider Vinegar

Same as the lemon water, apple cider vinegar also helps increase your body’s alkalinity. The main agent for this is malic acid which helps break down uric acid and discard it from your body. You can mix one tablespoon of apple cider vinegar with 200 ml of water and drink the mixture every day before lunch and dinner. 

Baking Soda

Baking soda has properties very effective in reducing uric acid in the body. Add half a teaspoon of baking soda in 1 glass of water and drink it every day. If you’re experiencing a gout attack, you can add a whole teaspoon of baking soda. 

The 13 Best Turmeric Supplements to Buy in 2019

I’m sure you’ve heard of turmeric, especially with the comeback it has been making in recent years, but is curcumin something you are familiar with?

Many have never heard of it, but curcumin is, for one, what gives turmeric its yellow color, and two, actually the most beneficial part of turmeric!

It only makes up around 6% of the spice, but it holds both antioxidant and anti-inflammatory properties.

First discovered by Harvard scientists over 200 years ago, curcumin is a nutraceutical, a food that provides medicinal benefits – though turmeric has been used in India and other eastern countries for medicinal use for even longer.

Years later, in 1949, scientists also found that it has antibacterial capabilities.

Since then, many have boasted of its ability to heal wounds, pain, arthritis, IBS, psoriasis, and many more pro-inflammatory conditions.

However, curcumin – or turmeric – is not just some sort of magical cure-all.

There are certain ailments in which it can be very helpful, for some people more than others, but it also lacks the ability to be easily absorbed into the body.

This and the fact that its slightly bitter taste can be rather unpleasant make it more effective if you supplement it with another food, drink, or spice.

For instance, black pepper is said to boost its absorption into the bloodstream, but it can also be mixed into teas, lattes, or foods as a seasoning.

The recommended amount for the most anti-inflammatory benefits is 500 to 1000 milligrams of curcumin per day.

However, before you begin such a dose, you would be wise to speak with a doctor to make sure the supplement is safe for you.


Benefits

Curcumin is excellent for ridding the body of free radicals caused by oxidation in addition to its beneficial effects on inflammation.

The most important of the curcuminoids within turmeric, its difficult to consume it effectively since it occurs in turmeric at about 3% by volume of turmeric powder.

For curcumin to be medicinally effective, you really should be consuming 500 milligrams or more a day, but adding this much to your diet would be impractical, not to mention unenjoyable!

The solution? Purchasing an encapsulated extract that holds the recommended dosage.

As we noted in the beginning, our bodies do not easily absorb curcumin, and black pepper aids in this issue.

The reason for this is a substance found within black pepper called piperine – or Bioperine –, which enhances the absorption by 900 to 2000%.

Piperine also boosts the body’s uptake of other phytonutrients and medications because of its bioavailability-enhancing properties.

Including turmeric in a fatty meal is also effective since it is fat soluble.

Because of its anti-inflammatory properties, turmeric is excellent for treating joint pain, including osteoarthritis and rheumatoid arthritis, so you may see that some joint supplements include it in addition to things like glucosamine and hyaluronic acid.

Studies have also found that it can treat Crohn’s disease and irritable bowel syndrome.

Inflammation isn’t always bad; many times, it’s how the body repairs wear and tear or attacks viruses and bacteria that shouldn’t be in the body.

However, excessive and chronic inflammation is the type that you want to fight against.

A number of serious health disorders can cause this, such as cancer, heart disease, Alzheimer’s, rheumatoid arthritis or other inflammatory conditions, and any disease connected to obesity.

Clinical trial testing has proved curcumin’s effectiveness when it comes to rheumatoid arthritis.

In one test, the first group of patients took curcumin on its own while the second group took it alongside an anti-inflammatory drug. The former group saw the most improvement.

With such powerful effects, curcumin is an extremely appealing natural substance to take in order to avoid possible side effects of pharmaceutical drugs.

So, how does curcumin do this exactly? Warding off inflammation on a molecular level keeps the body’s tissues healthy and even reduces the risk of cancer.

One of the ways curcumin does this is by suppressing NF-kB, a molecule that is involved in DNA transcription, the first step in gene expression.

NF-kB enters the cell nuclei and switches on genes associated with inflammation and cancer growth.

Other health conditions that turmeric may have effective positive results with is inflammatory bowel disease and related conditions.

In inflammatory bowel disease, ulcerative colitis, or Crohn’s disease, studies and research have found symptoms in pediatric patients were improved by curcumin.

Further double-blind studies are warranted to investigate improved outcomes.

As we said earlier, turmeric is a strong antioxidant.

Our bodies need antioxidants to ward off the oxidative damage done by free radicals, and curcumin acts even more decisively in relation to free radicals than other antioxidants.

It has the ability to neutralize free radicals in addition to stimulating the body to produce its own antioxidants or stabilize levels of glutathione, a protective and anti-cancer substance.

Another benefit of turmeric’s antioxidant effect is its ability to protect your brain since oxidative damage is believed to contribute to the aging process – all the more reason to add turmeric supplement to your daily diet!

A test involving female rats showed improved memory, but more research has to be done to say with certainty that it will do the same for humans.

However, since curcumin stimulates brain-derived neurotrophic factor (BDNF), a growth hormone that is necessary to create new brain cells, it may help the brain’s learning processes to stay active as well as reverse stress’s effects on the brain.

Patients diagnosed with Alzheimer’s disease and depression, as well as other brain disorders, statistically register low levels of BDNF.

Curcumin has the ability to cross the blood-brain barrier to fight at the frontlines against the degeneration of key brain functions.

Because of this, it clears the build-up of beta-amyloid plaques associated with Alzheimer’s disease.

Another health issue that turmeric may reduce the risk of is heart disease, the number one cause of death worldwide.

Studies have recently shown that curcumin could correct conditions leading to heart disease.

The endothelium cells lining blood vessels affect clotting as well as pressure regulation, and endothelium dysfunction raises the risk of heart disease.

Curcumin is able to improve endothelium function just like drugs and exercising do.

One particular recent study of heart disease patients had them take curcumin supplements for just a few days before surgery, and they found that the chance of a heart attack in the hospital was reduce by 65%!

Finally, turmeric shows some promise at reducing the growth of cancerous cells, the second leading cause of death globally.

How quickly cancer cells multiply depend on the type, but the active ingredients in curcumin prove to effectively reduce tumor growth, stopping the spread of cancer, and even killing existing cancer cells.

Though more research must be done to confirm its effect in humans, in-vitro research has also shown curcumin to target breast cancer cells.

One study followed 44 men with colon lesions known to become cancerous; the curcumin dosage of 4 grams daily for 30 days reduced the number of lesions present by 40%.

Research continues to be done on this particular positive effect of curcumin, but the results thus far are quite promising.


Side effects

One of the many reasons that turmeric is such an appealing supplement is because it has only minor side effects, the most common among them being gas and flatulence and a dry mouth.

Other than that, a study that found a significant increase in oxalate levels in urine after taking a standard dose of turmeric suggests that when taking high doses of turmeric over a long period of time, one could increase his risk for kidney stones.

If you have a history of kidney stones, turmeric may not be the best supplement for you.

Turmeric may also interact like warfarin does with blood thinners, but apart from these two possibilities, turmeric is quite safe and harmless. After all, it’s a spice that has been in use for years!


Recommended dosage

We noted earlier that getting the recommended dosage through raw turmeric is nearly impossible and quite unpleasant, to say the least.

That’s where extracted forms in supplements come in handy.

Typically, you’d want around 500 mg per day, but various studies have landed on different recommended dosages.

One study found that just 80 mg a day successfully reduced blood lipids and inflammation and gave cognitive benefits.

In contrast, however, a different study found that blood lipids and liver and kidney function were improved with a higher dosage of 500 mg per day.

Yet another study that targeted people with type two diabetes specifically saw greater benefits from a dose of 2000 mg a day.

All in all, it seems as though the more drastic the health condition, the higher the dosage; for those who are relatively healthy, a daily dose on the smaller side would most likely be sufficient.

Probably a dose of 400 to 600 mg of turmeric or 50 to 100 mg of curcumin would be a good place to start, and if you aren’t seeing the results you want, try a higher dosage.

However, one crucial aspect of the supplement’s effectiveness is what the turmeric is paired with to aid in the body’s absorption of it.

For example, some pair it with an oil or fat while others rely on black pepper extracts.

Make sure you read the label of whatever supplement you choose to ensure your body is actually receiving all the benefits of a dosage.


Who should buy turmeric?

Anyone who deals with chronic inflammation, inflammation-related joint pain, heart disease, or an inflammatory bowel condition or is at risk for any of these health issues could benefit greatly from making turmeric a part of their daily consumption. It’s also a great supplement for those who are getting older as it is able to combat oxidative damage.

If you fall under any of these categories and are ready to start taking turmeric, we’ve listed our favorite turmeric supplements below to help you get started!


Best Turmeric Supplements in 2019

1. Solgar Turmeric Root Extract

Solgar-Turmeric-Root-Extract-review

Solgar isn’t flashy, but it certainly is cost-effective. For half the cost, you get nearly 80% as much turmeric extract as a typical supplement.

It includes 400 mg of turmeric extract per capsule, but no black pepper extract.

The rest of the ingredients are just some binders and antioxidants to increase shelf life.

Solgar is a simple, no-nonsense, cheap choice.

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2. New Chapter Turmeric Force

New-Chapter-Turmeric-Force-Review

New Chapter uses an ethanol process in combination with a supercritical CO2 process to extract the raw material from the turmeric plant, just like Gaia Herbs, but as is also the case with Gaia, such a complex process adds to the expense of the supplement.

If you want very high-quality extract, New Chapter Turmeric Force is a great choice, but if knowing that as much of the raw plant material was captured as possible is not important to you, you may be better off selecting a different option.

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3. Organic India Turmeric Formula

Organic-India-Turmeric-Formula-review

What makes Organic India Turmeric Formula unique is that it adds ginger root extract to the supplement.

Ginger is another powerful supplement, so the two paired together pack a powerful punch. 400 mg are contained in each capsule; Organic India points out, however, that the extract is taken from two slightly different parts of the plant.

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4. Lumen Naturals Turmeric Curcumin 1200

Lumen-Naturals-Turmeric-Curcumin-1200-review

Lumen Naturals is vegan and holds a higher dose of turmeric root extract along with a few other strong ingredients.

Every capsule contains 600 mg of pure turmeric root extract, 50 mg of highly purified curcuminoids, and 5 mg of BioPerine (the black pepper extract).

The large amount of turmeric along with the powerful curcuminoids makes Lumen Naturals a great choice.

It’s not cheap, however, and if you’re wanting pure turmeric, it’s not the choice for you.

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5. BioSchwartz Turmeric Curcumin

BioSchwartz-Turmeric-Curcumin-review

BioSchwartz turmeric curcumin is quite standard as far as turmeric supplements go.

It has 500 mg of turmeric root, 50 mg of purified curcuminoids, and 3.3 mg of BioPerine all packed within a cellulose (vegan) capsule.

It’s quite popular among online shoppers, but in reality, it’s pretty average.

It is cost-effective, but it doesn’t particularly stick out above other supplement options.

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6. Me First Living Turmeric Curcumin

Me-First-Living-Turmeric-Curcumin-reviewMe First Living Turmeric Curcumin is no-nonsense, cost-effective, and a big favorite with turmeric supplement enthusiasts.

Each capsule has 500 mg of turmeric extract with a small amount of BioPerine.

You get what you need, and that’s it.

There are no bells and whistles with this one. It’s a solid choice, but not exceptional.

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7. Doctor’s Best High Absorption Curcumin from Turmeric RootDoctor’s-Best-High-Absorption-Curcumin-from-Turmeric-Root-review

Though Doctor’s Best High Absorption Curcumin from Turmeric Root has a reputation for being the best choice for those on a budget, it really isn’t that cheap compared to its competitors, and the product itself is average.

Like most, it has 500 mg of purified turmeric extract with 3 mg of BioPerine.

The label does provide a breakdown of the content of the individual curcuminoids, if you’re interested.

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8. Doctor Recommended Supplements Turmeric Curcumin

Doctor-Recommended-Supplements-Turmeric-Curcumin

Doctor Recommended Supplements Turmeric Curcumin is another popular yet relatively average online supplement.

The blend in each capsule contains turmeric root, curcumin extract, and Triphala powder, an herbal supplement typically used in Ayurvedic dietary practices, and each capsule has 750 mg of this blend.

However, the brand doesn’t specify how much of each ingredient is in the capsule.

⇒ Click Here to Check Current Price and Read More Reviews.


9. Vimerson Health Turmeric

Vimerson-Health-Turmeric-review

Vimerson Health Turmeric is a turmeric supplement made with athletes in mind.

With a combination of turmeric extract and BioPerine to aid absorption, it’s an excellent choice for athletes in need of an anti-inflammatory remedy.

It’s also quite an affordable option.

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10. Nature’s Nutrition Turmeric

Nature’s-Nutrition-Turmeric-review

Nature’s Nutrition Turmeric combines turmeric extract with BioPerine, making the absorption rate rise to 2,000 times higher than it would on its own.

This supplement is great for heart health, joints, inflammation, and even brain function, and Nature’s Nutrition is all-natural!

It’s an especially good choice for athletes prone to joint injuries.

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11. A Squared Nutrition Turmeric

A-Squared-Nutrition-Turmeric-review

A Squared Nutrition Turmeric offers maximum strength to help boost muscle performance while doing cardio workouts.

It’s also great for your digestive system as well as your overall cardiovascular health.

This naturally detoxifying supplement could help rid your body of toxin build-up, improving overall health.

It’s also great if you regularly experience joint pain and muscle aches – all at an affordable price!

⇒ Click Here to Check Current Price and Read More Reviews.


12. Gaia Turmeric Supreme

Gaia-Turmeric-Supreme-review

Gaia Turmeric Supreme is an extra-strength supplement that utilizes plant extracts to help your body effectively absorb high amounts of turmeric.

It’s non-GMO and certified, so you can be sure that it is organic and safe to consume; it’s also pretty much allergy-free as it is free of gluten, soy, dairy, meat, peanuts, sesame, shellfish, yeast, and eggs, so it’s safe for almost anybody to consume.

Just take one to two capsules a day with food, and you will see anti-inflammatory benefits and overall improvement to your health.

It comes as a 2-month supply, making the purchase cost-effective.

⇒ Click Here to Check Current Price and Read More Reviews.


13. Science Naturals Supplements Turmeric with BioPerine

Science Naturals Supplements-Turmeric-with-BioPerine-review

Many don’t realize that turmeric contains over 300 naturally-occurring vitamins including beta-carotene, calcium, potassium, ascorbic acid (vitamin C), iron, flavonoids, fiber, niacin, and zinc.

As we know, the curcumin within it lowers inflammation, improves memory, enhances mood, boosts energy, and even burns fat.

Like its competitors, Science Naturals Supplements Turmeric with BioPerine adds black pepper extract to make the turmeric even more effective, increasing absorption up to 2000%.

⇒ Click Here to Check Current Price and Read More Reviews.


FAQ

Q: What is turmeric?

A: Originally from Asia, Turmeric is an herb that has been used for thousands of years for both an herbal remedy and as a cooking spice.

Q: What does turmeric do?

A: Turmeric is anti-inflammatory and possesses antioxidant properties and compounds such as curcumin which helps reduce inflammation and fight oxidative damage in the body.

It also reduces the risk of cardiovascular disease.

You’ll find it included in joint supplements thanks to its anti-inflammatory properties, and some people take turmeric directly for joint pain.

Studies have also shown that it is an effective treatment for type two diabetes.

Q: How long does it take for turmeric to work?

A: Typically, several weeks long, so seeing results before six or so weeks would be unrealistic.

However, turmeric and its active ingredients are actually metabolized quite quickly, so in terms of a short-term dose, you should feel an effect over the course of just a few hours.

It’s definitely not a quick-fix supplement, however.

Q: How do you take turmeric for inflammation?

A: The best way for your body to successfully ingest turmeric is to take around 500 mg per day in a supplement capsule, but you must be consistent with your supplementation routine since it is metabolized and eliminated from the body fairly quickly.

You may also find it beneficial to combine the turmeric with glucosamine or MSM if you are taking it for inflammatory joint pain.

Q: Where does turmeric come from?

A: Native to Asia, especially in Ayurveda, Turmeric comes from the dried and powdered root of the turmeric plant.

It can be used as a supplement after being passed through an extraction process using alcohol or another solvent or as a cooking spice

Q: What is the difference between turmeric and curcumin?

A: Turmeric refers to the raw plant material while curcumin is a molecule found within raw turmeric, making up about 3% of it. Many attribute the health effects of turmeric to curcumin.

Q: How many mg of curcumin should there be in turmeric?

A: In raw turmeric powder, the curcumin content is about usually about 3% by weight, or around 30 mg per 1000 mg of raw turmeric.

You’ll find that the ratio in supplements is much higher, however, like 50 or 100 mg of curcumin per 500 mg of turmeric, for instance.

Scientists have yet to land on a unanimous decision on how much a daily curcumin dosage ought to be, but it typically lies around 10%.

Q: How much black pepper supplement does it take to help turmeric?

A: You’ll usually find that even just 5 mg of black pepper extract, often referred to as BioPerine, is enough to help absorb turmeric into the body. Most of our favorite supplements have 5 to 10 mg.

Q: How much turmeric is needed to lower blood triglycerides?

A: A good place to start is 500 to 600 mg of turmeric per day, though some research has found that those with more severe issues benefit from a higher dose.

If you’re only worried about lowering triglycerides, levels between 50 and 80 mg per day seem optimal.


Conclusion

As you can see, turmeric isn’t only an enjoyable, exotic flavor to add into your cooking, but a powerful supplement to add to your life.

From reducing inflammation to preventing oxidative damage to treating risk factors for heart disease, turmeric can do quite a bit for your overall health – even with just 80 mg per day!

With such little risk involved and so much to gain, it’s time for you to start supplementing your life with turmeric!

Best Sleeping Positions to Alleviate Your Back Pain

Best Sleeping Position for Low Back Pain

Lower back pain is nothing short of debilitating, that’s a fact we all agree on.

But what many people fail to realize is that lower back pain is often a result of a bad sleeping position, not only bad posture.

The way we sleep can significantly influence the way our back develops, rests and its overall health, which is why it’s critical to know how to sleep so you can position you back in the right way and which sleeping positions to avoid in order to protect it.

Why Does my Back Hurt When I Wake up?

Have you experienced any pain or stiffness in the morning when you woke up and wondered what may have caused that? It’s weird.

You’re supposed to feel good and rested in the morning, and you wake up in pain, stiffed. Well, the perpetrator behind all your problems is the way you sleep.

You may be sleeping in some way that doesn’t allow your back to rest, you may be pressuring on your nerves, or you just aren’t positioning the rest of your body in a way that would allow it to rest fully, which puts additional pressure on your lower back.

The Worst Sleep Position for Back Pain

Your back pain can be caused or worsened if you sleep in certain positions.

Those positions include sleeping in uneven and weird leg positions, for example when one leg is higher than the other one, or when your leg hangs from the side of the bed.

All these positions can twist your spine, dislocate your pelvis or put additional pressure on your lower back joints and muscles, which will ultimately result in worsening of your back pain.

To avoid this from happening to you, try not to sleep in positions that place your legs awkwardly and try to position yourself in some of the sleeping positions that alleviate back pain.

I will explain those in the following section.

Sleeping Positions To Alleviate Back Pain

There are a few positions that you can sleep in that can alleviate some of the pain you’re experiencing in your lower back area.

Although some chronic lower back pain patients need medical attention for their back pain, sleeping in the following positions can help with your back pain:

Reclining Position

The reclining sleeping position is best to be practiced by those suffering from isthmic spondylolisthesis, but it is also good for people experiencing any type of lower back pain.

This is because, during the day, your vertebras press one against the other, which may lead to isthmic spondylolisthesis (a condition where one vertebra slips over the one below it).

By laying in a reclining position, you create space between your thighs and trunk, which reduces the pressure that was placed on your spine during the day and helps it relax and rest throughout the night.

Sleeping in a reclining position on a chair, however, can cause more damage than good in some cases, so be careful where you choose to snooze during the day.

Fetal Posture

The Fetal Position is one of the best positions for sleeping for those experiencing lower back pain, especially the one caused by a herniated disc or pinched nerves in the area of the spine.

This is because when you lay down with your knees curled towards your chest, you alleviate the pressure that’s placed on the herniated disc or your pinched nerve, so they can relax and rest throughout the night.

However, the Fetal Posture places your spine out of its natural position and it can bring some side effects because of that, so it’s best to try sleeping in this position periodically and see if it does help with your lower back pain.

Side Sleeping

Sleeping on your side with a pillow between your legs can be beneficial for your whole body.

By sleeping in this position, you’re not only positioning your spine in its natural alignment, but you’re also helping your whole body rest and regenerate.

If you’re wondering why you need a pillow, the answer is simple.

By placing a pillow between your legs, you align your pelvis, neck, and back, giving it the chance to align properly and get back to their natural positions.

But, if you sleep in this position incorrectly, you risk placing your spine out of its position and with it, worsen the symptoms of your lower back pain, so be careful to sleep in the side sleeping position right.

Stomach Sleeping

There is a rumor going around that sleeping on your stomach is bad for your back pain. This is actually not entirely true, but it is neither entirely false.

While sleeping on your stomach does help alleviate lower back pain, it may add additional stress to your neck and then cause another problem – pain in the upper part of your back.

However, if you do love sleeping on your stomach, you don’t have to find yourself another position to rest in.

Instead, you can just place a pillow beneath your belly and keep sleeping in your favorite position. If this feels uncomfortable, you can also place a pillow under your head.

This way, you will reduce the pressure that is placed on your back, at the same time minimizing the pressure that is placed on your neck.

This position is especially good for those suffering from degenerative disc disease since it relieves most of the stress that is placed on the space between your discs.

Sleep Tips for Back Pain

Even though lower back pain requires time and effort to fix, there are some things you can do to help alleviate the pressure that’s placed on your spine.

These tips will help to minimize the lower back pain you are experiencing and give you some relief during the night.

Choosing a pillow

Your pillow plays a major role in how well you rest, especially how well your spine rests, which is why it deserves the attention when you’re selecting one.

You will probably need to test a few pillows before finding the one that fits you and your style of sleeping, so don’t be afraid to experiment with the firmness, number, and types of pillows until you find one that lets you rest the best.

Choosing a mattress – Is it time to replace your mattress?

Your mattress is the most important thing you need to buy if you want to minimize back pain, and it’s something you should choose with care.

Contrary to the belief that a hard mattress was the best type of mattress, it has become known now that not everyone needs the same type of mattress.

For example, people with wider hips than waist are better off buying a softer type of mattress because it lets the spine stay straight while they’re sleeping in any position.

On the other hand, people with a straight body shape where the hips and waist are lined up straight would be better off with a harder mattress since it will give the back the support it needs throughout the night.

To find the one that best fits your body shape and the one that helps with your back pain, it would be good to try out a few different types of mattresses.

Whether you will sleep at your parent’s house or a friend’s house, find a way to see what is best for you.

If you think you would be okay with a hard mattress, you can try it out by putting something wooden on your box spring and put a few sheets over it.

Try sleeping on this makeshift bed for a couple of nights and see how it goes and how your back feels after it.

If your pain got worse, this means that you’d be better off finding a softer mattress.

Spine Alignment

It’s important that while you sleep, your spine is aligned in its natural position.

By being in its natural position, it can rest, regenerate and function properly, without being pressured or irritated throughout the night.

I explained in the previous section why it’s so important to match your mattress to your body type, and all of this is exactly because of the spine alignment.

Exercise your core

It’s important to keep your bones and muscles active and healthy, and this can be done through exercise.

But, it’s important to know the RIGHT exercises for your core in order to avoid causing even more pressure on it and experiencing more discomfort than before.

The right types of exercises will give your back more flexibility and strength, which will help it maintain its healthy state and enable it to withstand the pressure you place on it during the day.

One of these exercises is holding a plank position with your hands under your shoulders while keeping your legs straight.

You should try to keep this position for 15 to 30 seconds with a proper spine alignment (your body should be in a straight line).

You should also feel your abdominal muscles engaging and supporting you.

Try Gentle Yoga Stretches Before Bed

Yoga helps your whole body, especially your spine and muscles. Doing some simple yoga stretches before you go to bed can help your back tremendously.

It will relax the muscles and joints in the lower area of your back, which will help them align in the right position during the night.

This with not only minimize the pain you might experience but will also help your back have the rest it needs and prepare for the next day.

Doctors usually recommend practicing the following yoga stretches: Bear Hug, Kneeling lat, Child’s pose, Low lunge, and neck stretches.

Sleep Hygiene Tips

Sleep hygiene is not actually how well you are cleaned before going to bed.

It is actually the collection of habits, rituals, and regularities you do before going to bed, and all of them play a big part in how well you sleep.

It might seem trivial, yes, but having a better night sleep plays a big role in helping your back pain.

It helps your bones and muscles rest and regenerate for the following day, enabling them to support your body correctly without putting that additional pressure on your back.

In general, the most important elements of good sleep hygiene are the following:

  • Temperature – your bedroom should be neither too hot nor too cold
  • Darkness – the darker your bedroom is, the better
  • Quiet – the quieter your bedroom is, the better
  • Your bedroom has to have a comfortable place to lie down and stretch out

Once you have these things covered, you can expect to have an improved night’s rest and feel better as time goes by.

When to See A Doctor

Although the things we discussed to help with lower back pain, there are some cases when medical attention is not only beneficial, but it’s also a necessity.

Make sure you visit a doctor if you experience any of the following symptoms:

  • Numbness or tingling in the lower back area
  • Severe pain anywhere in your back
  • When nothing helps your lower back pain, not even medications
  • If your pain is caused by a fall or an injury

If you experience pain accompanied by any of the following: trouble urinating; weakness, pain, or numbness in your legs, fever or unintentional weight loss.

Conclusion

Lower back pain can be the cause of a lot of discomfort and pain, that’s something everyone agrees on. It stops you from going about your day freely and living the life you deserve, which is why it’s of great importance to find a way to minimize it.

Of course, there are some conditions, diseases or other cases when medical attention and medications are a necessity, but in most cases, lower back pain can be treated in some degree with proper sleeping position and sleeping routines.

If you’re someone suffering from lower back pain, try sleeping differently, change your sleeping “equipment” and habits, it might be the culprit behind your lower back pain.

How to Improve Your Posture and Fix Rounded Shoulders

Do you have constant neck pain or shoulder pain, or both? Take a look around you, and you will notice most people experience this same problem.

It’s easy to spot: people at work may have a hunched-over appearance or complain regularly about back pain.

Slouching has been prevalent even before the age of mobile phones.

From students doing homework on their desks to office workers being in front of their computers all day, slouching seems to have a soothing effect for sitting all day.

However, this often leads to poor upper body posture or “rounded shoulders.”

What are Rounded Shoulders?

Forward head rounded shoulders (FHRS) refers to the positioning of the head and shoulder with the upper body.

It is a fairly common condition. Actually, most of us can be categorized under this.

If your shoulders are rounded forward, you have misaligned body posture.

You can do a simple test in front of a mirror. Stand and let your arms hang loosely at your sides.

Are your palms naturally point inward or outward?

If they are facing outward away from your thighs, you possibly have tight chest muscles, which in turn develop rounded shoulders.

Have someone take a look at you from the side, facing either your left or right shoulder.

The deltoid muscle consists of three separate heads: the anterior, medial, and posterior head. Ideally, the medial section of the deltoid would be facing directly at them.

It would be like looking straight ahead, and your cheekbone is in a straight line slightly anterior of your clavicle or directly superior of it.

You have rounded shoulders when your shoulders appear rounded forward, and the posterior head of the deltoid is facing more anterior.

Your head is more forward than usual, which gives the appearance of a turtle-like posture.

Causes and Effects of Rounded Shoulders

In most cases, rounded shoulders are correctable. These may be caused by several reasons apart from simply slouching:

  • Poor exercise technique: not enough back exercises, too many chest exercises
  • Lazy upper body posture
  • Long hours at your desk
  • Hunching over in front of your laptop
  • Overdeveloped chest with a weak back
  • Driving a car, hunched over
  • Using a smartphone or tablet
  • Bending over repeatedly
  • Carrying heavy objects all the time

Please take note, however, that the most common mistake we do is slumping our backs.

We do this for several reasons, and the worst part is we’re not aware that we’re doing it. At times, we slouch our backs when we want to relax or when we are simply tired.

You may also do this when you speak to a friend outside in the street, and you become oblivious of how you’re standing.

Why is slouching your back that bad for your posture? The main reason here is that slouching will bend the natural curvature of your spine.

It gets out of shape and puts extra stress on the muscle that holds it together. As a result, the muscle tightens, and you will experience back pains.

Some people develop Lordosis, a posture problem that can cause the lower spine to curve out and tilt the pelvis.

Most lower back problems stem from this condition, including Sciatica nerve problems, or even worse, can cause more severe health issues.

Your internal organs will suffer if you have a titled pelvis as they can be moved out of their proper place. This can cause conditions such as acid reflux or GERD.

Common Areas of Pain

Rounded shoulders collapse the chest and decrease the capacity of the lungs. These can cause headaches, pain in your entire back and shoulders.

Tight chest muscles make your shoulders fall forward place excessive pressure on your upper back. Shoulder rounding causes a muscle imbalance between your upper back and chest.

You’re not helping the situation by hunching over when you sit.

Your muscles are lengthened when you slouch. This makes the imbalance between your stretched back muscles and tight chest more pronounced.

You place a strain on your cervical spine when you let your shoulders fall forward when you sit or stand.

Research has shown that this strain quickens the degeneration of discs in the cervical spine and may lead to more problems such as a disc herniation.

How to Fix Rounded Shoulders at Home

Exercise is essential, but remember that posture is mostly the result of how you perceive your body and your postural habits. You can only help corrective strengthening exercises by making better choices about your shoulders.

To help fix rounded shoulders, follow an exercise program that combines working with your strength and mobility, and stretching. Your goal is to strengthen your back, increase your mobility, and loosen your chest muscles.

Keep a journal of your progress and set a goal to improve your posture.

Most importantly, be watchful of your upper body posture. Stand upright, sit up straight, and keep your shoulders back.

The following exercise program is something you can do at home to help improve posture and fix rounded shoulders.

Foam-roll chest stretch

  • Lie on the floor on your back.
  • Place a foam roller under your head and run it down the length of your spine.
  • Raise your hands above your shoulders, engage your core, face your palms toward each other, and point your fingers to the ceiling.
  • Bring your arms down to the sides of your body. Your body would be cross-like.
  • Try touching the floor using the back of your hands.
  • Hold it for 5 minutes, then release.

Door frame standing chest stretch

  • In the center of a door frame, engage your core by standing up straight.
  • Raise your arms to the side of your body, and that your elbows are at shoulder height.
  • Bend your elbows to 90 degrees and face your palms away from you.
  • Place your palms, forearms, and elbows on each door frame and slightly lean forward.
  • Hold this position for 1 minute and do the same with your one arm on the door jam and the other resting on your side. Hold this for 1 minute, then switch arms.
  • Repeat single arm chest stretches using your elbow at a 45-degree angle. Hold for 1 minute then switch.

Standing T-stretch palms facing posteriorly

  • Stand up straight. Lift your arms straight to your side and engage your core.
  • Spin your arms so that your thumbs are pointing down with your palms facing behind you.
  • Gently pull your arms back as far as you possibly can. Hold this for 1 minute then repeat.

Prone Thumb Raise

  • Lie face down on the floor – this is the prone position.
  • Your body should be in a Y position with your arms out in a 45-degree angle.
  • Spin the arms outwards, clench your hands into a fist, with thumbs pointing up.
  • Pinch your shoulder blades together.
  • Then lift your straight arms off the ground.
  • Move your arms up and down 15 times and remember to pinch your shoulder blades together before you raise your arms in each rep.

Prone Cobra

  • Do the prone position with your arms next to your sides, legs straight and palms down.
  • Contract the muscles of your lower back and glutes, life your head, chest, arms, and legs off the floor.
  • At the same time, spin your arms, so your thumbs are pointing to the ceiling.
  • By now, the only parts touching the floor would be your hips. Hold this for 1 minute.

Reverse Chest Pull with Elastic Band

  • Grasp an elastic band with both hands and hold it at shoulder width apart. The tension of the band should be strong.
  • Engage your core, stand up straight, and lift your arms in front of your shoulders.
  • Pinch your shoulder blades together before you move your arms; then move your straight arms out to your sides.
  • Hold this outstretched position for a few seconds, and make sure you pinch your shoulder blades together.
  • Bring your arms in front of your shoulders. Do this for 15 reps.

Wall Press

Stand against a wall as straight as you can and place both your arms against it.

Bend your elbows at a 90-degree angle with the back of your arms touching the surface of the wall.

Slide your arms down and hold it for a second, then slide them back up the wall as high as you can until your most comfortable point.

Return to starting position and do five reps.

When you do each of the movement, your glutes, shoulders, elbows, and back of your hands should be touching the wall.

Don’t roll your shoulders forward or thrust your head forward to do this. Keep your shoulder blades together, and keep your head high.

Do this program every other day. With each week, you progress, increase the intensity. For instance, you can do 1 set of each exercise for the first week, then add a set for the next week, and so on.

When you are up to 4 sets, you can further increase the intensity by including more shoulder exercises and adding weights.

Prevent Shoulder Problems

As with almost any cure, there are preventive steps you can take. Several athletes and physically active people undergo shoulder problems – stiffness, weakness, or pain or sometimes combined.

There’s a whole different risk to avoid apart from too much activity – inactivity.

Your shoulder can also get worn down from long hours spent scrolling with your mouse, tapping computer keys, and basically not getting out to move enough.

The apparent key to preventing the development of posture related problems is to keep your muscles healthy and active. Even if you begin to notice the signs of rounded shoulders in yourself, once you have recognized it, you are one more step on your way to fixing it.

You can do this simple self-care exercise that you can perform 3-4 times a week.

  • Stand against a wall, bend your knees comfortably with 6 feet to 8 inches from the baseboard. Place your arms above your head so that your bent elbows are in a straight line angle with your shoulders.
  • Tilt your pelvic, flatten out your lumbar curve, and pull your belly button to your spine to protect your lower back.
  • Press your entire upper back, arms, hands, wrists, and shoulders securely against the wall. You may not get it right on your first try, and that’s okay. Repeat this until you see your position improve.
  • Then, keep your wrists and elbows in touch with the wall, and slowly lower your elbows in line with your waistline, or lower as you can without your elbows or wrists lifting from the wall.
  • Briefly pause, then get back to the starting position, with your wrists and elbows still touching the wall.
  • Repeat steps 4 and 5 for a couple more times, pause for a break, then return for another set.

Balance for Fixing Bad Back

For every squatting movement or forward pressing you do, superset it with a hip dominant movement or pulling to focus more on your hamstrings and glutes. You want to make sure that you work all parts of your core, especially your lower back.

This means that you will need to do a back or hip extension movement directly after a sit-up or ab crunch exercises.

It’s not as complicated as you may think. The thing to remember is that it all boils down to being in balance.

The Chinese often call it yin and yang. The same concept applies to your body.

If your front side is too strong and tight, your body becomes rounded forward, and your back becomes weak.

Therefore, it is crucial to stretch out the muscles on the front of your body, all while strengthening your back muscles.

Also, if your stomach is getting too big, it can throw your balance off as well.

Strengthen your hamstrings, glutes, lower back and shoulders by doing the various exercises in the program.

These exercises make them work in a full range of motion.

Improve your posture and fix rounded shoulders by incorporating the program into your routine.

Be sure to check on your posture throughout the day and keep your journal in monitoring your progress.

You will see a noticeable improvement in posture in no time.

What Foods Cause Joint Pain and Fatigue – Foods to Eat and to Avoid

joint-pain-foods-to-eat-foods-not-to-eat

Nutrition plays a huge role in our lives and an even bigger one in treating chronic diseases.

For decades, foods have been tailored to treat certain conditions.

In today’s world, many doctors recommend a change in diet as part of treating many diseases.

A change in your diet can mean the difference between staying in bed all day or getting to do various activities on your feet.


Causes of Joint Pain

arthritis-in-jointsJoint pains are caused by several factors. It can date back to an injury you had at work or sport even decades ago, but the most common factor is arthritis.

There are more than a hundred kinds of arthritis, and each one can affect your joints in a different way.

When you hear about arthritis, it’s common to think about older people, but even young people and children can be afflicted with it.

A few of the symptoms involve redness and warmth in joints, swelling, pain, reduced movement of said joint, stiffness and a general feeling of uneasiness.

However, research suggests that numerous diseases are reversible and even preventable. It depends on the changes you do in your life.

fast-food-dietFinding the cause is a good start. Rather than taking in various anti-inflammatory medicine, you can try looking at the food you consume.

Free yourself of the pain by knowing what to eat and what to avoid.

American diets today include foods that contribute to a chain of events recognized as the Inflammation Cascade.

Reducing these foods or entirely eliminating them from your diet can meaningfully lessen pain and inflammation in your muscles and joints.


Avoid these Foods

foods-to-avoid

1. Cereals and Grains

Mostly in the form of pasta and bread, cereals and grains are almost a staple in today’s average American diet.

What you may have missed is the fact that all grains are exceedingly acidic in nature, and has gluten, a common allergen.

Also, pasta and bread are usually made with processed, bleached flours that further add to the acidity.

The starches contained in these foods are broken down into sugars, which your body later stores as fat.

Whole grain products may sound harmless, but they’re also often processed as bleached-out flour and have the “whole grains” integrated later.

To truly know that a product is made from whole grains, be sure to check the label and see that it doesn’t say “refined wheat flour” or “refined flour.”

2. Refined Sugars

High levels of insulin in your body activates enzymes that raise levels of arachidonic acids in your blood, which leads to inflammation.

Moreover, processed sugars like high-fructose corn syrup can cause a spike in your body’s insulin levels. Foods with high Glycemic Indexes (GI) tend to trigger it.

The GI rates carbohydrates with the effect they have on the blood glucose level.

3. Polyunsaturated Oils

These are high in omega-6 fatty acids that the body converts to arachidonic acid.

Soy, sunflower, peanut, corn, and safflower, to name a few have little to no omega-3 fatty acids at all.

The ones which do have it such as flaxseed and olive oils soothe inflammation.

You should also avoid hydrogenated and partially hydrogenated oils, and trans-fats because these produce free radicals that also lead to inflammation.

4. Saturated Fats

These are found in eggs, dairy, and red meat; while these foods are important sources of vitamins and minerals, they also have arachidonic acid.

With eggs, don’t break the egg yolks when you cook.

It is where the saturated fats are high in amount, and while raw, where arachidonic acid is formed.

Take note, however, that arachidonic acid is essential for health, but an excessive amount leads to inflammation.

Select lean cuts of red meat or choose to completely eliminate them and go with fish, venison, or poultry.

5. Processed Meats

These include hot dogs, sausages, lunch meats, and they contain vast amounts of nitrites, which have been associated with chronic diseased and joint inflammation.

Some people are born with nitrite allergy or develop them over time.

However, most don’t know it until they get tested by a doctor to find out if they are allergic to nitrite-containing foods.

7. Nightshade Fruits and Vegetables

Although there’s no formal research yet, it has been observed that some nightshade plants such as eggplants, tomatoes, and potatoes trigger inflammation in the joints and muscles.

These plants have a chemical called solanine that becomes the trigger chemical.

8. Foods you are Allergic to

While it may seem obvious to avoid these foods, you’ll notice a significant improvement in your joint pains when you do so.

Over time, when you know the foods that cause inflammation and actively choose to avoid them, you can adopt a diet best for not only your joint pains but overall relief.

With all these foods to avoid for inflammation, what can you do?

Bodybuilders and health experts have long expressed the importance of eating as much variety as possible, and we’re getting to the exciting part: the foods you can consume to help with joint pain.


Nutrients that Sooth Joint Pain

foods-to-eat

Before we get to the foods to consume, it is best to start with understanding the primary nutrients that are known to prevent and fight off pain.

This will make it easier for you to choose foods that provide two benefits in one: energy and pain relief.

Vitamin B – often efficient in hip pain relief. B vitamins ease pain in the joints and lessen inflammation.

Vitamin C – one of the most vital nutrients in your battle against arthritis pain.

This vitamin slows down the deterioration of joints, therefore slowing down the development and henceforth averting arthritis.

It gives your body the antioxidants that manage the action of free radicals.

It is also a key element in collagen formation, which is the significant component in bone and cartilage formation.

Calcium and Vitamin D – help prevent joint pain and protect your bones.

Calcium is known to avert the loss of bone density, thus keeping osteoporosis at bay.

Vitamin E – is also an effective pain reliever. People suffering from osteoarthritis especially find this helpful in easing pain experienced.


Foods that Combat Inflammation

fish-omega3-joint-pain

Our list is not exhaustive and includes foods according to the nutrients they have.

However, a combination of these will provide you with a meal rich in pain soothing nutrients.

1. Whole Foods

These are the best source of joint pain relief. Apples, bananas, cinnamon, pumpkins, raisins, and whole grains are excellent sources of energy and fiber.

These provide a mixture of several vitamins and give you the minimum daily requirements you need.

2. Vegetables

Broccoli, cabbage, cauliflower, and spinach are excellent sources of vitamin E and C. You can also find vitamin C in some fruits such as apples, grapes, mangoes, and oranges.

Wheat and other whole grains are also good sources of vitamin B and E.

3. Fish

You can not only get vitamin D from fish but also omega-3 fatty acids that help reduce pain and inflammation.

Mackerel, salmon, trout, and tuna are just some of the fatty fish you can add to your diet.

A couple times of week eating fish is good, but if you’re not a big fan of fish, you can consult your doctor about taking omega-3 supplements.

4. Garlic and Turmeric

A member of the allium family, garlic contains a compound called diallyl disulfide that helps with several diseases, including arthritis.

Turmeric is noted for its anti-inflammatory benefit. It is often used in traditional Asian medicine because of its properties.

You can add turmeric to your eggs, sauces, or smoothies.

5. Green Tea

If you’re a fan of tea, this is already a natural step.

Green tea is among the most widely consumed drinks in the world, and its health effects are much celebrated.

It possesses anti-inflammatory properties and has been observed to be an active component in nutritional therapy.

Green tea contains high levels of polyphenols, which are antioxidants that slow down cartilage damage and reduce inflammation.

6. Hot Peppers

Habanero and serrano are rich in capsaicin, which has shown positive effects on relieving pain and inflammation, even preventing cancer as well.

Generally, the hotter the pepper, the more capsaicin there is. This means that mild peppers may only have little effect in relieving joint pain.

7. Nuts

Walnuts are loaded with compounds and nutrients that help reduce joint inflammation.

They are high in omega-3 fatty acids.

Plus, nuts are good for your heart and have high levels of vitamin E, calcium, magnesium, and zinc.

These also have alpha-linolenic acid that boosts the immune system.


The Bottom Line

Clearly, your diet plays a significant role in experiencing and preventing joint pains.

Fortunately, the several foods above contain potent components that provide relief from inflammation, while also bettering your general health.

Also take note that being overweight can put extra pressure on your joints, which can worsen the symptoms of arthritis.

Having a balanced diet rich in anti-inflammatory fats, fiber, and plants can help you in managing your arthritis and maintaining a healthy weight.


Sacroiliac Joint Pain Relief Exercises and Stretches to do at Home

Sacroiliac Joint-Pain-Relief-Exercises

Sacroiliac Joint Pain 

Although not many people realize it, sacroiliac joint pain is something they face daily.

The sacroiliac joint is found in the pelvis and connects the iliac bone (the pelvis) to the lowest part of your spine above the tailbone, which is called the sacrum.

Because of its specific position, many tend to confuse sacroiliac joint pain with other types of pain, when in fact, it’s the perpetrator behind many problems they experience, not only the pain.

No matter how bad or difficult to detect sacroiliac joint pain is, there are some stretches and exercises you can do to relieve the pain.

There are also other stretches and exercises you should avoid to minimize the risk of experiencing sacroiliac joint pain. Keep reading to find out more about sacroiliac joint pain.


Sacroiliac Joint Pain Symptoms

There is a range of symptoms related to sacroiliac joint pain, and many of them are similar or same to symptoms for other conditions, making it difficult to get the right diagnosis for sacroiliac joint pain.

However, there are some symptoms that are directly related to sacroiliac joint pain and can help you determine if you have in fact, sacroiliac joint pain or something totally different.

In general, a combination of the following symptoms is a sign of chronic sacroiliac joint pain:

Lower back pain lower back pain is a common companion to sacroiliac joint pain since the location of this joint affects the lower area of your back and can make it stiffer and more sensitive to

Sensitive lower extremities – sacroiliac joint pain often numbs your legs and makes them more sensitive than usual, which can impair their healthy function.

Pelvis and buttock pain – the sacroiliac joint is located in the pelvis, the feeling of pain in this area and the buttocks area are the most common symptoms people experience.

Hip and groin pain – because of the position of the sacroiliac joint, the pain you experience might spread out to your hips and groins, making it difficult to stand, walk, or even sit at times.

Instability – sacroiliac joint pain may lead to the irregular function of the whole area of the pelvis, which may cause you to feel like your legs are giving away or be unable to walk correctly.

Inability to sit right – as a result of sacroiliac joint pain, most people are unable to sit for long periods or in a certain pose. Additionally, you may feel discomfort while seating as a result of the sensibility of the area.

Pain going from sitting to standing – standing up can be a major struggle for people suffering from sacroiliac joint pain because of the sensitivity of the area and the irregular function of the muscles and tissue surrounding the joint.


Sacroiliac Joint Pain Relief

Beside treating it with pain medications, there are a few other things you can try to relieve your sacroiliac joint pain. Some of those include:

Rest regularly – it’s important that during the day, you have a 1 or 2 short rest breaks to give your muscles and joints the chance to rest.

Too much movement irritates and puts a lot of stress on all your joints, which can cause them to become inflamed, stingy and ultimately painful.

Visit a chiropractor – Chiropractors are health care professionals that help people with neuromuscular problems, so they can give a bit of relief when it comes to sacroiliac joint pain.

You can also try with osteopathic doctors or other health care professionals that can aid your sacroiliac joint pain by applying a bit of pressure and gentle massages to the right areas.

Apply ice or heat – hot or cold pads can reduce the inflammation in your lower back which can reduce any discomfort or pain you may be experiencing.

You can buy hot or cold pads from your local pharmacy or store, or make your own ones at home with ice cubes or hot bottles.

Support devices – There are a few devices, pads and wraps you can place around your back or the pelvic area to give it more support and minimize the pain you’re experiencing.


5 Sacroiliac Joint Pain Exercises for Relief

Doing some simple stretches and exercises can be of great help with your sacroiliac joint pain and relieve some of the pain you feel. If you’re experiencing sacroiliac joint pain, try out some of the following exercises:

1. The triangle

Spread your legs apart a bit wider than your shoulders with your feet pointing outwards.

Extend your arms on the side of your body parallel to the floor.

Bend to one side and touch your foot with your hand (left hand-left foot, right hand-right foot) with the other hand going over your head.

Hold this pose for 10 to 20 seconds on each side.

2. The Cobra

This pose comes from yoga and is great to relax your sacroiliac joints after overworking them. It doesn’t require much effort to do either.

It’s done by laying on your stomach and lifting your upper body with your arms as high up as your arms can extend while your pelvis and legs are on the ground.

Hold this pose for 15 to 30 seconds in a 3 series.

3. The bridge

Start by laying on your back with your knees bent, your arms parallel to your body and your palms on the floor.

While your palms and foot are still on the floor, lift your body up and squeeze your buttocks while bringing your torso in a straight diagonal line.

Hold yourself up in this position for 5 seconds and repeat it 8 to 10 times.

4. Quadriceps Stretch

This is a simple stretching exercise to relax your sacroiliac joint and it’s rather simple to do.

All you need to do is to put your arm on the wall, while standing against it, and grab your foot behind your body with your free hand.

5. Bird Dog

Another yoga-inspired exercise that helps strengthen your lower back and abdominal muscles so they can support your body easier and result in better stability and less stress being placed on your sacroiliac joint.

It’s done by standing on all fours, with your spine and neck straight in a neutral position while you’re looking at the ground.

Stretch your left arm forward while extending your leg backward and holding them straight with your body for 5 seconds at a time. Repeat on each side for 6 to 10 times.


5 Sacroiliac Joint Pain Exercises to Avoid

While exercising is always deemed as beneficial for all the muscles and joints, there are some exercises that can irritate your sacroiliac joint and worsen your pain.

So, it’s better to avoid doing the following types of exercises:

1. Crunches and sit-ups

Crunches and sit-ups put a lot of stress on your pelvic area which makes it easily irritable and inflamed.

The whole activity of the hips and pelvis puts stress on your lower back which worsens the inflammation in the sacroiliac joint and can make it more painful than before.

2. Golf and tennis

Gold and tennis involve a lot of twisting and turning of your hips, which irritates the pelvis and worsens the sacroiliac joint pain.

It also wears down the muscles, tendons, and joints in the whole area, which can further complicate your condition.

3. Biking

Biking and long rides put pressure on your pelvis and your sacroiliac joints.

This pressure causes inflammation in the whole area, making the pain worse and causing even more discomfort than previously.

4. Weight lifting

Weight lifting, especially heavy weight lifting that involves activating the lower back can significantly damage your lower back and with it, the pelvis and sacroiliac joint.

So if you’re experiencing any sacroiliac joint pain, avoid lifting heavy weights the next time you’re at the gym.

5. Football and basketball

Sports like football and basketball bring an additional risk for an injury to your lower back, which needless to say, will make the pain in your pelvis that much worse.

Additionally, you’re constantly running, twisting and turning your lower back, hips and pelvis which puts even more stress on your muscles and joints in the whole area and makes them more worn off and easily irritable.


Conclusion

Although sacroiliac joint pain is a common appearance today and a difficult condition to live with, thanks to the development of medicine and the knowledge we have of how the human body works, we can now treat it efficiently.

Even if the mild exercises and stretches don’t work, there are many medical devices and pills that can help you with your pain if nothing else seems to work.

7 Yoga Poses for Joint Pain Relief

yoga-poses-for-joint-pain-relief

If you’ve ever experienced joint pain, you know how debilitating it can be…

It does not only generate pain and discomfort, but it also limits you from going about your day to day life as you would usually.

Needless to say, this is irritating and annoying, but in cases of severe or chronic joint pain, it can even lead to depression.

Many chronic joint pain patients have tried countless ways to eliminate joint pain, and most of them provided little or no relief. But, there is one thing that without exception has helped every single person that tried it, and that is yoga.

Yoga has had countless proven benefits for the whole body, especially when it comes to joint or muscle pain and some of the main ones are:

It increases blood circulation

When you do yoga, your heart rate increases which open up your veins and lets blood flow through them freely.

Your body, and most importantly, your joints will receive all the important nutrients that they need to function healthily throughout the day.

It increases flexibility

Yoga makes your whole body more flexible and awakens your “sleepy” muscles.

And by stretching these sleepy muscles and activating them regularly, you alleviate the pressure placed on your joints as well as the stiffness you feel in them which can later lead to discomfort and pain.

It increases muscle strength

If your muscles are weak, your body relies on the joints for support and balance, which wears them down fast and makes them weaker.

But, practicing yoga activates your muscles and makes them stronger, enabling them to support your body better and with it, minimizes the strain placed on your joints.

It improves overall wellness

Doing yoga helps your overall body and spirit. It helps you feel lighter, more flexible and stronger. It also helps bring balance between your mind and soul, which has countless benefits for the whole body.

Your body will start functioning in a healthy way, and that includes all your joints and muscles.

Yoga improves the range of motion of your joints

Every joint in your body has a range of motion that should be maintained over time.

If you don’t move your joints enough, this range will decrease and the other way around – when you move your joints, you improve the range of motion, which results in better movement overall.

You’ll be able to do things you weren’t able to do previously and that’s all thanks to the better range of motion of your joints.

Alleviates pressure placed on your joints

When you do yoga, you help your body function in the right way, as it should. This means that every part of your body can do only the job that it’s meant to do, and not compensate for the lack of other parts, which is the case with your muscles and joints.

If your muscles don’t work right, your joints work double their role to compensate for it, which wears them down faster and makes them more prone to injuries, inflammation and chronic pain.

But, if you practice yoga and maintain healthy muscles, they will support your body along with your joints, minimizing the probability of any inflammation.

yoga-health-benefits

7 Yoga Poses for Joint Pain Relief

1. Tadasana

This is one of the easiest poses to do, especially if you’re a beginner and haven’t done much exercise prior to this. All you need to do is stand on your toes and stretch your arms as high up as you can while keeping your hands clutched together.

To further stretch your muscles, you can bend your arms backward while stretching them upwards. This will help your muscles stretch and relieve the pressure from your joints by promoting blood flow through them.

Having a healthy circulation to your arms and legs lets all the important nutrients come to your joints and heal any inflammation you might have going on there.

2.Virabhadrasana

Also known as The Warrior pose, this is a great exercise to strengthen your shoulders and bring balance to your whole body.

It’s also fairly easy to do since all you need to do is turn your right foot outwards and your left foot inwards while keeping your lower torso faced forward.

Bring your arms up to the level of your shoulders and press the weight of your body to the foot facing outwards while gazing at your thumbs. Then rotate to the other side and hold the pose for 1 minute on each side.

After doing this pose for a certain period, you will start feeling your balance improving and your shoulders and arms become stronger.

This means that you’re returning the lost strength in your joints, which will minimize any pain or stiffness you might have been experiencing previously.

3. Makarasana

Makarasana is one of the easiest yoga poses out there, and one of the favorite ones too since it involves only laying down (it’s true!).

Believe it or not, this pose helps the knees and joints to stretch and become more flexible, stronger and healthier by improving circulation and bringing healthy nutrients to them.

It’s done by laying on your stomach with toes straight and your hands placed beneath your head to support it. By holding this position, you’re letting your joints rest, at the same time stretching your muscles to increase their flexibility and strength.

4. Januhastasana

This is the best yoga pose to do to alleviate joint pain. Doing this pose regularly every day helps increase circulation to the lower part of the body and bring more nutrients to your joints and muscles by doing so.

Not only will your joints be more flexible, but you will also minimize the risk of inflammation and experiencing any type of pain in this area.

It’s done by laying on your stomach and lifting your upper body with your arms as high up as you can and holding that pose for one minute in a few series.

5. Cow Pose

The cow pose helps the most important bone in our bodies – the spine. By doing the Cow pose regularly, you will promote flexibility and stretching of the spine, ultimately resulting in better circulation throughout the whole body which prevents inflammation and joint pain.

It’s also fairly easy to do and very beneficial for all muscles and joints.

To do this pose, you need to go down on all fours with your hands on the ground with your fingers spread and your hands positioned parallel to your shoulders.

Bring your chest down towards the mat and tip your pelvis up so you’re positioned with your sitting bones reaching up. Hold this pose for 30 seconds in a few series.

6. Dhanurasana (Bow Pose)

Named after the body shape you make while doing it, the Bow pose is ideal for anyone experiencing shoulder stiffness, discomfort, or pain. By doing it, you open up the shoulders, make your back more flexible and relieve your body of stress and fatigue.

You do it by laying down on your stomach and stretch your arms and legs towards your spine by grabbing your feet with your hands. It’s good to hold this position for around 30 seconds to let your muscles relax and allow blood to flow through the parts of the body where there’s tension.

7. Makara Adho Mukha Svanasana (Dolphin Plank pose)

This pose does wonder for the back, shoulders, arms, and legs. It does this by stretching the shoulders and hamstrings and strengthen the whole body at the same time relieving the body of any fatigue and backache. In fact, it has also shown to help prevent osteoporosis.

If you’re wondering how it’s done, it’s actually not very different from the regular plank. You lay down on your stomach, place your elbows on the ground parallel to your shoulders and lift your body up by supporting it with your elbows and toes.

By doing this, you’re making your joints and muscles stronger, which results in less pain.


YogaDownload

yoga-download-reviewCreated by people who love Yoga, YogaDownload empowers you to practice yoga in your own way and time.

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Practicing yoga regularly is the key to living a happy, healthy and balanced life.

Yoga Download is an affordable and convenient way of having your own personal yoga studio open 24/7.

Here are some of the benefits of joining YogaDownload:

Convenience: Practice yoga where you want when you want. You don’t have to worry about long studio classes or being stuck in traffic.

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Conclusion

You can probably tell by the exercises only that yoga is a wondrous practice that helps the whole body, both physically and psychologically.

It calms the soul and strengthens the body through simple exercises that are tailored for any level of strength, both beginners and experts.

Having your joint pain taken care of can be life-changing, for you and your close ones.

It will bring a new perspective of life, a pain-free future where you can enjoy your life to the fullest and leave all the medications, sleepless night and worries behind you.

A new future where yoga is not only a daily routine but also a part of your life.

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