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

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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 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

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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.

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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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You can read my YogaDownload review here and find out how you can get 50% off your membership!

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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8 Effects of Bad Posture

Don’t slouch, sit properly, stand up straight – these are just some of the phrases you might have been told when you were a child.

Unfortunately, not all of us listened to these pieces of advice. The consequences now haunt us in our adult lives.

We become burdened with health problems as effects of bad posture.

There are several factors why you develop a bad posture: your way of living mostly, but sometimes it just occurs.

Bad posture can be seen as bad in and of itself, but it does come with other negative effects.

1. Bone Problems

When you have bad posture, your body’s weight is putting too much pressure on your bones. Your spine is what mostly suffers.

It feels and carries on the gravity it’s being subjected to, which can damage and weaken your bones.

2. Injury Risk

Having bad posture is just setting yourself up to some injuries.

When you do certain activities such as weight lifting, lunges, bends or squats, you are straining your back more especially when you are not doing it correctly.

You can be adding injury to your back instead of fixing it.

3. Reduced Height Growth

It’s not just about feeling shorter. When you were younger, growth was still actively taking place, and because you may have been slouching, the muscles on your back have become shortened.

This resulted in being in that position permanently. So not only do you look short, but growth has been inhibited because of your posture.

4. Prominent Body Fat Appearance

If you have made efforts in the past – or currently – to lose weight, a lot of coaches would advise you to straighten your body.

Your chin and stomach become less pronounced this way. Doing the opposite makes your extra weight more visible. Try it out by standing in front of a mirror!

5. Poor Digestion

Yes, even your digestive organs suffer when you have poor posture. Firstly, it changes your bowel movement due to the compression they experience.

Then, your metabolism is altered too which in turn gives you a harder time consuming and processing what you are eating.

6. Heart Problems

Several studies show that bad posture increases the risk of having cardiovascular diseases. Spending your whole day in your chair at the office is not something that rewards you in the long run. For career women, they mostly develop varicose veins. The worst case scenario: it stops the heart.

This is partly due to the slow or absence of blood circulation. Get up and stretch every once in a while!

7. Back Pain

Most of us in our adult lives experience lower back pain now and then, yet a disc degeneration from bad posture leads to extreme back pain.

This heightens the stress level in your back from exhibiting poor posture all the time.

8. Reduced Sports and Exercise

Lastly, another effect of having bad posture is reduced agility to go into even your simplest routine workout or light sports.

When you are used to poor posture, you compromise your breathing, therefore doing some exercises can leave you breathless.

Not only that, your endurance and strength suffers as well. If you attempt high-intensity workouts, you will experience fatigue alongside back pain.

The pain can render you immobile for a few days if you’re not careful.

These effects of bad posture are not without its causes. Many things factor in why bad posture happens, and these include:

Age – As you age, the muscles in your neck, shoulders, and back slowly lose their function in supporting your body weight.

Foot Placement – If you’re doing your best in keeping your spine straight but failing to keep your feet in their natural position, your back still suffers.

Fatigue – The combination of all the activities you go through each day can cause your body to feel fatigue and put stress onto it.

Developing a bad posture can result from different actions. However, people working in offices for long hours usually suffer the most from the effects of bad posture.

The good news is you don’t have to live with it. You can counter bad posture in several ways, by having better chairs whether at home or the office, getting back pain relief products or going into corrective exercises.

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Correct Sitting Posture – Neck and Back Pain Solution

Finding the correct sitting posture is easy; maintaining it is where it gets difficult.

If you know that you have to sit up straight and have a workstation that comforts your back, you’re halfway there.

Your muscles get tired especially keeping straight for long periods. How do you know you’re genuinely sitting correctly? Here are a few tips.

Distribute Your Weight

First, sit on your chair where half of your thigh is on the chair, and the other half is off it. If necessary, scoot forward. Position both your feet flat and firmly on the floor.

This position allows you to distribute some of your weight through your feet, and away from your spine.

Moving forward in your chair makes you slightly slouch away from the backrest, and you no longer have back support.

The solution to this problem depends on what chair you have. Some have backrests that let you move forward or backward and still give you support.

If you do have a chair that has a fixed back, try doing one of the following tips:

  • Fold a pillow in half – Place the pillow between the chair and your back at about the same level as your belly button.
  • Roll up a towel – It should form a roll about 6 inches in diameter. As you would with the pillow, basically place it between the chair and your lower back.
  • Buy a lumbar support roll – The two mentioned above are useful as temporary fixes, but they’re not able to give you support all the time. You may need a different type of support, and a pillow or towel can only do as much.

The benefit of buying a lumbar support roll is that they have several straps that can be attached to your chair so that it’s in position at all times.

Adjust the Height of Your Chair

Make sure that your knees are level with your hips, or just slightly below. You can do this by adjusting the height of your chair.

This is vital because if your chair is low, your hips will be lower than your knees. This gives way to a slumped sitting posture and puts stress on the discs, ligaments, and muscles of your lower back.

Alternatively, if your knees are below your hips or level with them, it makes it easier for you to sit up straight. You get a better posture for your lower back this way, which in turn provides better posture for your neck and upper back.

Find Your Neutral Spine

First, position your legs and do this by rolling your pelvis and hips backward to round out your lower back. Next, move them forward and arch your lower back.

With this position, you are indeed sitting up straight, and your lower back is extremely arched.

From here, lightly roll your pelvis and back a little, maintaining your straight position. However, rather than having your back in an arched position, it’s in the middle of being slumped and arched.

From here, raise your arms with elbows bent so you can position your shoulders (think of the “stick up” position).

Then, pull your elbows back so that you are letting your shoulder blades “touch.”

When your arms are back as you can let them be, gradually lower your elbows to your sides.

One thing you need to pay attention to is to not shrug your shoulders up toward the ears. Ensure that while your shoulders are down, your shoulder blades are “touching.”

Do this as if you are trying to pull them down toward your back pockets. Finally, pull your ears back over the shoulders.

All these may feel a little awkward at first, but doing these makes your body feel more accustomed to a correct sitting posture. It will feel more natural when you get used to it.

If you don’t maintain good posture and doing the correct sitting posture, you’re just asking for neck and back pain problems.

By making the necessary adjustments to the way you seat – and maybe throwing in a couple of posture exercises – you will be able to sit up straight and feel good while you’re at it.

Save yourself from the pain you can avoid through correct sitting posture.

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Sudden Joint Pain Causes

Sudden Joint Pain Causes And What You Can Do About It

That moment when your life comes to a halt because you experience sudden pain in one of your joints – as if someone smacked a hammer into your knee, or really any other part of your body, as joints are found throughout the entire human body.

If you have experienced this awful problem while you were working out or perhaps just going about your daily life, then you need to understand the sudden joint pain causes.

And educate yourself on appropriate steps you can take to treat this problem.

In this post, we’ll take a look at all the possible reasons why you may be experiencing sudden joint pain when you work out or when you are physically active.

We’ll also explore some ways you can treat these conditions acutely, and take a look at some strategies you can use to help prevent such future events.

Sudden Joint Pain Causes

There are quite a few possible causes for sudden joint pain, but some of the causes are more common than others.

It is important to understand these causes in order to know why you are experiencing sudden joint pain when you are physically active.

Knowing the cause will also help you take better care of the specific underlying issues -that are causing you to suffer from pain while you are working out, or perhaps even while simply walking around in the office.

Joint-Related Injuries

One particularly common cause for sudden joint pain would be injuries to the joints where these symptoms are experienced spontaneously at certain times.

The most common joints that are usually affected by injuries include:

  • Elbow joints
  • Shoulder joints
  • Ankle joints
  • Knee Joints

When the injury occurs, which may be due to excess pressure or stress placed on the joint, or sometimes due to a quick movement, the pain will immediately develop.

The pain that occurs with joint-related injuries can vary.

Even though the pain may sometimes be relatively mild, people commonly experience a sharp and intense burst of pain in the site of injury when this happens.

The conventional treatments that are used to assist in alleviating pain and addressing complications that might be caused by the joint injury depend on which joint have been injured, as well as how severe the injury is.

Complications of a sudden joint injury tend to include swelling and pain in the area.

The injured region may also become red and bruising commonly occur.

In some cases, the joint deformity may also be a possible complication.

Joint Infections

Another possible cause of a sudden pain that occurs within a specific joint may be linked to an infection.

An infection occurs when bacteria or other pathogenic substances invade the body and starts to infect a specific part of the body – in this case, it would be the joint space being affected by the bacteria.

This condition is usually referred to as septic arthritis.

When septic arthritis occurs, the pain quickly starts to develop in the affected joint.

While the knee joint is the joint that is most commonly affected by septic arthritis, other joints in the body can also be affected by this infection.

Joints in the hip, ankles, wrist, elbows, and shoulders are also sometimes prone to develop septic arthritis.

Septic arthritis can occur when a patient undergoes a surgery that involves the knee.

Bacteria may enter the area where the joint is located during the surgical procedure, leading to the development of a bacterial infection in the joint.

Additionally, some patients may develop a bacterial infection in a different part of their body.

The bacteria can then travel from the infected part to other regions, including the joints, which may lead to septic arthritis.

Treatment for septic arthritis needs to be administered quickly after the symptoms start, as the condition may cause severe and permanent damage to the joint when not treated within the first 48 hours.

It should also be noted that Lyme disease and the common influenza infection may affect the joints in some cases, but this is rarer than septic arthritis.

Crystals

Another potential issue that should be noted as part of our immediate joint pain causes would be joint crystals.

There is fluid found in all joints throughout the body and, when a person suffers from specific types of health conditions, crystals can start to form inside of this fluid.

Gout is probably the most commonly known health condition that causes crystals to form in joint fluid, but there are other conditions that may also cause such complications.

When these crystals develop, they lead to a sudden development of symptoms like inflammation, tenderness, and redness in the area that surrounds the joint affected by the crystals.

In addition to these symptoms, the patient is also suddenly struck by intense pain in the joint.

When crystals develop in joints, then a doctor may provide you with anti-inflammatory medication to bring down the accompanying inflammation within the joint and the surrounding areas.

There are others types of medication that may also be prescribed, which will depend on the specific condition that is causing the crystals, as well as the severity of the condition.

You will likely also be advised to make certain dietary changes in order to reduce the risk of experiencing a recurrence of these events.

Acute Treatments For When Sudden Joint Pain Happens

There is a range of different options that you can turn to when you experience sudden joint pain.

The obvious route would be to consult the advice from a healthcare practitioner, so getting to your doctor so that you can examine the joint and order appropriate tests to determine what the problem should be a priority.

Unfortunately, it may take some time for you to reach your doctor’s office – and you are in pain when this happens.

A good idea would be to take an anti-inflammatory drug in order to help bring down the inflammation that is present with joint-related problems.

This may help to ease the pain a little until you can get to the doctor’s office for a medical examination and to execute the appropriate acute treatments.

Celebrex, ibuprofen, and aspirin are all excellent anti-inflammatory pills that you can take for the time being.

Note that this will not replace the need to go to a doctor, as a doctor will be able to determine the severity of the condition and initiate appropriate steps to avoid possible complications from developing.

A doctor may also prescribe a series of corticosteroids to assist in the treatment of the inflammation that caused the sudden joint pain.

In addition to medication, you may also want to try cold therapy when you injure a joint.

Cold therapy involves placing an ice pack that is wrapped in a towel on the area where the pain is experienced.

This will help to alleviate the inflammation and can also be helpful for reducing the pain symptoms.

At least until you are able to get to your doctor’s office or to an emergency room.

Preventing Future Events Of Sudden Joint Pain

When you experience sudden joint pain, you need to treat the condition with an acute treatment solution.

Once treated, there is a chance that you might have suffered damage to the affected joints – you are now in a recovery phase and need to care for that joint to ensure it can heal appropriately.

During the recovery area, you need to implement steps that will help you avoid the same thing from happening again in the future.

Exercise is important as this will help to strengthen the joints, leading to a lower risk of suffering a joint injury again at some point in the future.

Exercise also helps to strengthen the muscles that support the affected joint and helps to maintain healthier and stronger bones.

Different types of exercises have been recommended, such as swimming, walking, and even light jogging.

Taking a supplement that supports joint health can also be very useful for the long-term, as this may further reduce your risk of experiencing joint pain or suffering another joint-related injury.

One excellent option that has helped thousands of people is the Science Natural Turmeric with BioPerine supplement, a powerful supplement with turmeric extracts.

The active compound, curcumin, has been proven to alleviate joint-related symptoms, including pain and inflammation effectively.

Curcumin may also help to improve joint mobility and flexibility and reduce discomfort experienced in damaged joints.

The addition of BioPerine in this supplement helps the body better absorb the turmeric contents of the supplement, ensuring that your body gets access to a better concentration of the curcumin chemicals.

The end result is a significant boost in the effectiveness of curcumin.

Conclusion

When sudden joint pain strikes, you need to understand that there are many sudden joint pain causes that may be the culprit behind the symptoms you are experiencing.

When you know what may be the cause, it is easier to address the problem.

Many acute treatments are available, such as hot and cold therapy, and there are products that can be used to prevent sudden joint pain from happening in the future.

Vitamins For Joint Pain In Knees

Vitamins for Joint Pain in Knees

Your knees do so much for you. They allow you to bend and stretch as you reach for things on shelves. You can squat down on the ground and look for an item at the lowermost part of the grocery store shelf.

You can pedal a bicycle or go for a run with ease, all thanks to your knees. And perhaps the best use of a knee is to provide a place for a beloved child or grandchild to take a seat and read a story or watch a movie.

Our knees are very important, so we must learn how to take great care of them. Join us as we review the best vitamins for joint pain in knees.

Many of us take a multivitamin each day to make sure we are getting the right amounts of essential vitamins and minerals.

Although it is best that you get these vitamins and minerals from your food, supplements can help you get in whatever you missed that day if your meals fell short of any vital nutrients.

What Causes Joint Pain?

Inflammation causes it. It can be a good thing when it comes to injury, toxins or infections, as this is your body’s way of fighting back and making you feel better.

The immune system in your body floods the affected area with white blood cells, and you see visible swelling and redness in whatever area the injury happened.

Sometimes, however, your body sees common ailments like stress as an invader and then attacks it. The inflammation becomes chronic.

The immune system then breaks down your healthy tissues, and this leads to obesity, cancer and heart disease.

Fish Oil

Fish oil is an omega-3 fatty acid that you can take in a pill form. It is often associated with a healthy heart and glowing, radiant skin.

It also plays an important role in keeping your joints healthy. The fatty acids within it help prevent certain enzymes from causing damage to the joints and is known to reduce inflammation.

If you have knee pain or rheumatoid arthritis, this is a particularly good supplement to take. You can also get omega-3 fatty acids from nuts, seeds, fish, and avocados. There is an option for everybody, even if you are vegetarian or vegan.

Calcium

This is a nutrient closely tied to bone and joint health. It is the nutrient that is associated with forming your bones and teeth and keeping them strong.

Calcium pill can be great for reducing joint inflammation and pain, especially in the knee joints.

You can also consume dark leafy greens like spinach, eat yogurt and enjoy broccoli to get your calcium up to par. Generally speaking, women are more likely than men to require a calcium supplement.

Vitamin D

People with low levels of vitamin D tend to suffer more from join pain on a more frequent basis, says one study. Vitamin D also assists in how the body absorbs calcium.

By taking this vitamin, you can help your bones and joints be strong and stay that way. You can also take a vitamin that contains calcium and vitamin D. You can also go into the sun for vitamin D or drink fortified milk.

Glucosamine

Glucosamine is a lesser-known nutrient that may be helpful to those suffering from joint pain. This one is recommended for knee joints, as it helps to rebuild bone and prevent wearing down of the cartilage. Glucosamine may also help with inflammation that often comes with joint pain.

This is an ideal supplement for older adults with osteoarthritis, as levels of glucosamine tend to decline as people get older. It might take several months before you see an improvement in your joint conditions after you start taking a supplement like this.

Chondroitin

This supplement is often used along with glucosamine in order to prevent joint pain and rebuild the cartilage of the knee.

These two nutrients go hand in hand and are found in the same supplements. Chondroitin is sometimes recommended to those with osteoarthritis because it has been shown to slow the progression of the ailment.

Turmeric

Another great way for you to reduce inflammation is by taking turmeric, and the way many like to get their daily serving is by the power of Turmeric with BioPerine. This revolutionary formula was developed by Cody Bramlett, a gym owner in San Diego, California.

Cody has worked with numerous people over the years, helping them regain control of their health through the use of his great formula and the power of exercise.

He created a supplement that you can use in cooking or even as a natural medicine. They contain the ingredients turmeric, BioPerine, and Curucumin. These three ingredients contain Vitamin K, manganese, VitaminB6, Calcium, Chromium, and Potassium. Copper, iron and fiber are also part of the ingredients list.

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The vitamins, minerals, turmeric and black pepper all come together to create a formula that not only gets joints feeling great, but melts fat, too! The curucumin in turmeric reduces the inflammation in your joints and has no known side effects. It is perfect and safe for everyday use.

This amazing formula takes aim at several issues that are detrimental to our health. For example, it addresses the excess fat our bodies store as well as its consequences. Your concentration and focus will increase also as a side effect of taking this supplement.

The mix of spices and healthy ingredients combine together to form a powerful, fat fighting, inflammation-destroying dietary supplement. You will not only get the support you need to stand tall with zero joint pain, you also get a nice boost to weight loss, too. It is also a helper with depression and sleep issues.

All you have to do is take two capsules per day with your meals. The instructions are very clear and easy to follow. Whole your mileage may vary, you will likely notice less pain in your back after only two days.

After four days, the pain may disappear completely. Soon, you may be able to lie down and get back up with ease. And you will also sleep soundly through the night, all thanks to curucumin and the other fantastic ingredients in this supplement.

A Note on Green Tea

Green tea is one of the world’s most popular drinks. No matter where you go, you can likely find green tea, and its benefits have been the focal point of many studies over the years. Green tea’s beneficial qualities make it into the final drink even after the extraction process.

One of these spectacular properties is the polyphenol found in green tea, which is an anti-inflammatory. EGCG is a powerful compound contained within green tea and may explain why the drink is so powerful when it comes to its medicinal properties.

It also helps you stay awake and alert, producing a positive brain response without any of the jittery effects of coffee. Aside from this, the antioxidant properties of green tea may help lower your risk of cancer.

The good news is that green tea is available just about everywhere and you should look for a brand that is organic. It is just another great benefit you can reap from supplementing your diet with this natural wonder.

Suitable for All Diets

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Some of you might wish to follow a certain diet like a plant-bases or Mediterranean style diet as a means of keeping your inflammation at bay.

This is a great idea and with the help of your doctor and/or registered dietician, may lead to great success at keeping your joints healthy.You can also integrate Organifi Green Juice into your diet no matter which one you choose to follow.

It can fit into any diet plan as it is vegan, gluten free, free of any GMOs, and contains only ingredients approved by the USDA that are organic. The sugar included in the drink is derived from healthy sources in the formula-not added in as a sweetener.

Other Prevention Methods

Aside from eating the right foods and taking vitamins, there are a number of helpful things you can do to keep your joints healthy and in good shape. For starters, you will want to avoid consumption of tobacco and alcohol.

These have the inflammatory properties for instance, those who consume alcohol are more likely to develop gout. Smokers are at risk for the development of rheumatoid arthritis. Do your best to cut back on these habits. It will be hard at first, but your body will thank you down the road.

Another thing you can do is get enough rest. Make sure to eliminate any distractions that prevent you from falling asleep.

Some even limit the amount of screen time they have before bed, so you might consider turning off the television, cell phone, tablets and the like about an hour before it is time to lie down.

You should also make sure you are getting enough exercise. Take it upon yourself to build in 30 minutes each day of good, intense physical activity that suits your ability level. You can talk to your physician for ideas about exercises that suit your age and skill level.

Also, be sure that your ergonomics are good, too. Make sure your chair at work is comfortable. Make sure your desk is suitable for you and sits at the right height. You can speak to an HR manager for more assistance on getting your workspace set up to be comfortable.

Conclusion

Altogether, it is not hard to make sure your joints are in a good place. There are many great vitamins and supplements available to you on the market.

Many of these can be purchased right over the counter at your local drug or grocery store. While it is best to get your nutrients from a series of well-balanced meals, some of us lack the time and resources.

That’s where superfood drinks like Organifi Green Juice come in and give you all you need in one easy and tasty drink. Aside from eating well, be sure you get the right amount of exercise and establish healthy habits. Doing so now will mean an easier and brighter future for you, your family and your knees.

Foods That Help Joint Pain

Foods that Help Joint Pain

If you are suffering from joint pain, you may wish to consider evaluating your diet. What you eat has an impact on your joint pain and making the right food choices may help with sudden joint pain causes.

By learning how it starts, you can prevent it and be on your way to better management of joint pain.

Many of you may already be taking supplements and medicines from your doctor or over the counter to manage your pain and relieve stiffness and inflammation.

However, there are studies that show what you eat, including certain spices, foods, and supplements can help you in your quest for relief.

Upon speaking with a registered dietician, researchers at the Cleveland Clinic were able to determine what healthy foods were best for easing joint pain.

Idea for Relief: The Mediterranean Diet

Following a balanced diet with wholesome foods has many benefits, like greater energy, better digestion, and an overall feeling of good health and a strong body.

Following the Mediterranean diet, for example, is a great way to feel good and relieve joint pain. Reason being is that the health benefits of this diet correlate with NSAIDS, or non-steroidal anti-inflammatory drugs.

When you follow this diet, you will consume low-glycemic fruits, veggies and legumes, and many unsaturated fats. Olive oil is especially popular.

You will also enjoy a modest serving of alcohol mostly in the form of wine, high levels of fish, and low amounts of dairy and red meats.

A diet such as this consisting of real, wholesome foods is important as a whole-food, plant-based diet led to reduction of pain and greater functionality among adult patients who were suffering from osteoarthritis.

Simply put, the 2015 Michigan study that produced this evidence states that those eating well were having an easier time functioning and managing their pain.

Your best bet is to talk to your doctor, eat a whole-food, plant-based diet of legumes, veggies, fruits and grains. Stay away from refined food, which is not part of the Mediterranean diet.

Fish Oil and Veggies for Joint Pain

One example of a great supplement you can use to relieve joint pain is fish oil. These are high in omega-3 fatty acids.

Studies surrounding the consumption of fish oil show that it has benefits of the anti-inflammatory type and is very helpful for those with joint pain.

You can find fish oil in cold-water fish, like sardines, trout and salmon. If you are a vegan or vegetarian, you can get your serving from flax seeds, chia seeds, and organic soybeans.

There was also a study from Australia dating from 2008 that indicated fish oil provided a great reduction to joint pain, an improvement to cardiovascular health, and a reduced need for NSAIDs.

Kylene Bogden, a dietitian the Cleveland Clinic consulted with regarding this topic, stated that just one serving of cold-water fish twice per week would be enough.

Daily, she recommends a high-quality fish oil supplement daily in addition to consumption of it in your diet naturally.

Another great addition to your diet will be cruciferous vegetables. You should be eating plenty of veggies-it’s just a great, idea-but you will really want to make sure you take in a half cup of stuff like broccoli, cauliflower, kale, or Brussels sprouts, says Kylene Bogden.

They are nature’s powerhouses, loaded with antioxidants, fiber, and vitamins for your good health.

It was a 2005 Maryland study that showed sulphoraphane, an antioxidant compound that is found within cruciferous veggies, blocks an enzyme that causes inflammation and pain in the joints.

Aside from people suffering from arthritis, this may be a great help for athletes who put a lot of pressure on their joints in training and competition.

Herbs, Spices and More

Two of the greatest spices you can get for your joint pain relief include turmeric and ginger. They are renowned for their anti-inflammatory benefits and are often found in Indian foods.

Turmeric is also used in Asian traditional medicinal practices for its anti-inflammatory benefits.

You can add turmeric and ginger to your smoothies, sauces or morning eggs for a one-two punch of anti-inflammatory goodness.

A study from 2006 out of Arizona showed positive research that linked turmeric to prevention of rheumatoid arthritis and osteoporosis.

One wonderful way to get your daily turmeric serving is by taking in Cody Bramlett’s Turmeric Capsules.

Cody Bramlett is a gym owner in San Diego, California who has helped many overcome physical aches and pains while improving their physical performance.

Known as Turmeric with BioPerine, this wonderful formula is going to help you get healthier.  When you order these supplements, you get a 60-capsule supply of these great little supplements.

They are packed with turmeric, curucumin, and BioPerine. These ingredients pack in nutrients like manganese, iron, VitaminB6, calcium, chromium, potassium and Vitamin K. The capsules are veggie-based, so those following a plant-based diet need not worry about consuming them.

This supplement not only helps to reduce inflammation, it will also help improve your concentration and focus.

The supplement is specially formulated to be potent, and its potency is enhanced by black pepper is simply packed full of helpful vitamins and nutrients.

Its combination of special spices and healthy ingredients will get your body functioning and also help melt stored fat.

Green tea is another drink you can sip to reap the benefits of good, natural joint pain relief. It is one of the world’s most beloved drinks, and the effects it has on health have been researched the world over.

In Maryland, for example, a study performed in 2008 showed that green tea brought forth changes in arthritis-related immune responses, says the Cleveland Clinic.

Using NSAIDs long-term can cause you discomfort and have adverse effects. The polyphenolic compounds found in green tea have properties of the anti-inflammatory type and are a great help when using nutritional therapy.

It is recommended you choose organic green tea, as this will reduce your exposure to pesticides.

What Should I Avoid When It Comes To Lowering My Joint Pain?

As you seek to manage your pain effectively, there are foods you will want to avoid. Some of the heavy hitters are sugars and refined grains. Examples include pasta, white bread and rice. These are the culprits which add to joint inflammation rather than fight it.

You will also wish to limit your sugar intake, six teaspoons for women and nine teaspoons for men are the recommended amounts. Use natural sweeteners like maple syrup, honey, and coconut sugar.

Red meat is also one to avoid-beef, lamb and pork are known to increase inflammation. If it comes from an animal with four legs, do your best to avoid it. You will also want to avoid partially hydrogenated oil and trans fats.

In the USA, Americans tend to eat lots of processed foods which contain Omega-6 fatty acids. These promote inflammation, and sources like corn oil, safflower and sunflower oil, peanut oil, and grapeseed/vegetable oil are the main culprits here.

Avoid these as best you can and be sure to check condiment labels like mayo and salad dressings to make sure you do not accidentally consume them.

Salt is often found in excessive amounts within processed foods as a means of preserving them and extending their shelf life. For some consumers, eating these excessive amounts of salt may result in joint inflammation.

You may benefit from reducing your salt intake to a reasonable amount. As you do with the Omega-6 oils, read the nutrition labels on each of these foods to educate yourself about what’s in them.

Although very easy to buy and store, convenience foods like microwave meals or potato chips are loaded with sodium.

Other products you should avoid are alcohol and tobacco. Many of us are fully aware of the health risks associated with smoking and drinking.

But did you know that some of these effects extend to your joint health? Smokers especially are at risk for development of rheumatoid arthritis, and those who consume alcohol have a higher probability of developing gout.

The best thing to do is to make sure you are eating a balanced diet of wholesome, real foods, getting enough rest, and taking part in daily exercise or other physical activity.

Cut back on the smokes and the drinks and start a healthy diet and exercise regimen with the help of your physician. Get enough sleep. It is not easy to give up what tastes and feels good, but your joints and overall health will thank you.

Conclusion

Thankfully, those who are suffering from joint pain and inflammation do not have to rely solely upon medicines and doctor visits to manage their pain.

While it is extremely important to stay in contact with your physician and follow his or her orders, there is comfort in knowing that pain can be managed by modifying your diet, and following a healthy, whole-foods approach.

Even if you struggle with getting your vegetables or do not know how to include various herbs and spices like turmeric or ginger into your diet, supplements like Organifi Green Juice can provide you an easy and tasty way to get what you need.

Start by speaking with your doctor to determine what is best for you. Then, clean out your home of any foods that will lead to inflamed joints and more pain.

Choose and purchase foods that will help you and aid you in your quest to live a pain-free life. You can also meet with a registered dietician for ideas and suggestions about creating a diet that works for you. By making smart choices now, you will enjoy lesser pain and better health as time goes on.

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