Top Ten Exercises to Help You Regain Balance and Reduce Your Risk of Falling

From the time we learn to take our first steps, we also begin to learn what it feels like to fall. Likewise, we learn to hold onto things like the edge of a table or our parents’ fingers to avoid falling. This natural avoidance to losing our balance is an important thing to have. According to the Center for Disease Control, one out of five falls will result in a serious injury such as a broken bone or a brain injury. Falls are not to be taken lightly!

On the other hand, we cannot stop our everyday pursuits because we dread of experiencing a fall. Being cautious and preventing certain actions or regions that can make us prone to falling is sensible, but such as the CDC also notes, keeping active is one method of keeping us more powerful, which can also help us stop falling. Another manner to help us construct strength and combat the possibility of falling is by exercising frequently. These ten exercises, even when performed under the oversight of your physical therapist, can help you recover your balance and decrease your danger of falling.

  1. Simple Leg Lift – For this work out, begin with a kitchen chair setting before you. Secure yourself by holding onto the back of the chair, and raise one foot off the ground by twisting your knee and bringing it up toward your midsection. (It is best that you let go of the chair back so that you are balancing on your own without help, yet in the event that you’re uncertain or insecure, keep your hand on the chair.) Hold this position for 5-10 seconds; then take a stab at shutting your eyes and holding the position for 5-10 seconds. Then switch to the other leg and do the same exercise.
  2. Weight Shifts – Another practice to start with is a Weight Shift. Stand with your feet hip-width apart. With your hands down at your sides, or on your hips, lift one foot an inch or two off the floor and hold it there for 20-30 seconds. Put it down and repeat with the other foot. Do this the most number of times as you believe you can without getting too tired. As time passes by, the objective is to slowly increase the number of reps you do. If necessary, you can use a chair with this practice to help give you increased balance.
  3. One-Legged Clock – Standing on one foot, expand your arms straight above your head, as if you are flagging 12 o’clock on a clock face. Leaving your right hand on the “12,” move your left hand to the three, six, and nine o’clock positions (stopping at every position). Return your left hand to the 12, and repeat the steps with your right hand. Presently, switch feet and repeat. To challenge yourself further, do it with your eyes shut.
  4. Tai Chi – Whether you attend a class, or follow online recordings, Tai Chi has been demonstrated to enhance balance.
  5. Yoga – Like with Tai Chi, yoga has additionally been indicated to enhance the balance of those who practice it. Once more, you can choose to take a class or follow an online course or DVD.
  6. Heel-to-Toe Walk – This practice is basic, yet compelling. Walk 20 paces forward, heel-to-toe. If necessary, do this inside arm’s scope of a wall to help you with keeping your balance. After you go ahead 20 paces, go backward 20 paces — toe-to-heel. Doing this all the time can help you recover a feeling of balance.
  7. Squats – To complete a squat, stand with your feet hip-width apart. Bowing at the knee, and not the midsection, crouch toward the floor, holding your arms straight out before you. Imagine you are sitting in an invisible chair. If necessary, keep a chair before you to help you get up and down. This exercise will help strengthen your leg muscles, which is vital for the anticipation of falls. An alternative way to squat: begin with your back and heels against a wall. Keeping your arms out before you, twist at the knee and slide down the wall to a seated like position (once more, imagine you are sitting in an invisible chair). Utilizing your legs, propel yourself back to a standing position. Having a wall behind you can be a major help when you’re beginning or if you require extra help with balance.
  8. Back Leg Raises – You can hang on to a kitchen chair while doing these leg raises, or you can put your hands on a wall, whichever is most agreeable for you. Once you have chosen your preference, you will stand on one leg while raising the other one behind you. Attempt not to lean forward or twist the knee of the leg you’re raising; simply lift your leg as far away the ground as is comfortable for you, hold it for two or three seconds, and let it back down. Do this for 10 reps, then do the same thing with the inverse leg! This helps to build back muscles and buttock muscles.
  9. Side Leg Raises – Like with the Back Leg Raises, you can utilize a divider or a chair to unfaltering yourself with. Then, standing on one foot, lift your other foot out to the side. Go as high as you are OK with, hold it for a few seconds, and let it back down. Once more, do this for 10 reps, then repeat with the other leg. This practice helps strengthen your buttocks, as well as helps with your thigh muscles and your hip muscles.
  10. Stability Ball – This ball may resemble a curiously large inflatable ball, yet it’s definitely not. Simply learning to sit on a steadiness ball can help enhance your balance. Subsequent to getting the hang of sitting on it, you can then use it in different exercises. You can sit on it while using dumbbells or you can utilize it while doing sit-ups. It’s an extremely flexible tool to help enhance balance and stability.

Even though these exercises might be a good beginning point to help you enhance your balance and decrease your danger of falling, your physical therapist may have additional exercises or variants that they may tailor specifically for you.

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Is Your Balance Setting You Up for an Injury?

It is what truly gives us the capability to walk on two legs and remains with us our whole life, balance. Our balance and vestibular system develop as we grow from an infant all through maturity. The majority of individuals don’t understand their balance isn’t ideal until they endure a sports injury, a fall, or lose their balance while showering. Regardless of your age, balance impacts your capability to be active.


• Stand next to a counter or sink shoeless with your hand on the counter surface
• Put one foot in front of the other, with your rear foot’s toes touching the heel of the other foot
• Tenderly lift your hand up, yet keep it close to the counter on the off chance that you require to get it rapidly. Attempt to hold this for 10 seconds (just do this if you feel safe or have somebody close-by for support)
• Now try it with your eyes closed
• Do you wobble a bunch or even lose your balance? Your balance needs work!


• Changes in our vestibular framework
• Changes in bulk, adaptability and quality
• Changes in visual perception
• Decreasing reflexes
• Past injuries to lower leg, knee, hip or spinal joints


The more active you are in sports, the better your balance and reflexes have to be. Numerous lower leg, knee, hip and back injuries in running, tennis and other sports are ascribed to ineffectively performing balance. By joining basic balance practices into your exercise schedule, you can set yourself up for progress and anticipate injuries, and also upgrade your sports performance.

How you walk specifically impacts your back and can really be a major contributor to back pain. By enhancing balance, coordination and quality in your hips, pelvis and legs, your spine will be upheld and guided, lessening strain. This thus, helps your back work regularly without disturbance and aggravation. Balance exercises are an imperative segment of our SPINE Program for easing back issues.


According to the Centers for Disease Control (CDC), more than 2.5 million grown-ups were dealt with for nonfatal injuries in crisis divisions in 2013. In more established grown-ups, falls are the driving reason for deadly and nonfatal injuries. A great many people don’t consider keeping their balance fit as a fiddle, until the point that it is too late and they fall, cracking an arm, leg or injuring their back. The uplifting news is that most falls can be prevented just by the normal practicing of your balance framework.

You can enhance your balance, and it includes performing straightforward balance works out. Attempt this simple exercise to strengthen your balance:


• Stand facing a counter, gently touching it with your hands.
• Gradually raise-up and down on your toes.
• Repeat 10 times, rest, then complete 2-3 more sets.
• Try without holding on for a greater challenge.

The very initial step in preventing injury or fall is examining your balance and being truthful with yourself that your balance requires work. Our physical therapists are able to make a difference in enhancing your balance and vestibular system, enhancing your capability to be active, safely. Contact NJIB today to learn about our programs and the way you can get back to a lively, hassle free way of life!

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5 considerations before settling for back surgery

In our contemporary times, there is an overwhelming inclination towards quick fixes and fast outcomes. Irrespective of what it is, we always seem to want it fast. While getting fast outcomes is ideal in some situation and context, there are other situations in which fast could be dangerous.

Not taking our time when looking at our health, wellness and general well-being, is not necessarily a good idea. For instance, backaches which is one of the most common health issue plaguing many folks don’t start instantaneously or manifest out of the blue. It is gradual and evolves with time until it becomes a problem. Given this consideration, it is only expected that it will require a while to fix. Nonetheless, there are folks who assume that they can easily correct backaches with a surgery and get rid of the problem instantly.

While this seems like a great idea, it should be unequivocally stated that surgery is not the ideal decision when seeking relief from back pain.

Explore other alternatives

Mayo Clinic maintains that the majority of backaches will be alleviated during a period of 2 months. They make it abundantly clear that there are many other therapeutic and effective procedures that do not require cutting the body. While most people are oblivious to this fact, bodywork, workout, acupuncture, chiropractic methods and various bodily treatment are often more economical, less dangerous and often offer better results.

Recuperating could take forever

Interestingly, it would surprise you to know that back surgeries require much longer to heal. Therefore, it becomes clear that surgery does not offer an instant solution. It is estimated that a small procedure would take two months for recuperation and big procedure could require 4 months for full recuperation.

Based on the nature of the surgery, some folks will require assistance to perform some of the most basic and essential activities like laying down to sleep or visiting the lavatory. More so, you will have to shoulder the responsibility of catering to the surgical cut. There is a high chance that you will be placed on medications that stop you from any potentially dangerous activity, like handling a machinery or driving. It is quite common that you will be inactive for a long time.

Pain back surgery will not tackle the root of your backaches

The problem is that surgery will not tackle the underlying reason for your backache. Sometimes back aches have its roots in strenuous activities, reduction in thigh muscle vigor and strength, use of heavy machinery, muscular problems and so on. Therefore, surgery may only provide a palliative as the lifestyle factor that causes the condition will cause it to reoccur if left unattended.

Every surgery poses a threat

While every medical cautionary measure will be taken to ensure a safe surgery, it should be noted that there is still a possibility of a surgery going sour. While efforts can be made to lower the chances significantly, the possibility still exists and could be life-threatening.  The presence of an existing health problem could raise the dangers and exacerbate the situation. When you consider that there is an extensive range of possibilities when it comes to surgeries, it is only right that you undertake such procedures when it is inevitable.

You may still have persistent aches afterward

It is quite disheartening to engage in surgery without the full assurance that it will alleviate your aches. Sadly, this is the reality for many folks that opt for back surgery as there is no guarantee of relief.  Often times, a back surgery is just like stabbing in the dark.

When you take all of the following into consideration, you begin to realize that surgeries should be exclusively for life-threatening situations or severe cases with no foreseeable alternatives.



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Could your backache be coming from your thighs?

Backaches are one of the most pervasive forms of ache that is endured globally. It is estimated that as much as 80% of folks endure the discomfort of back pain at one time during their lifetime. For those who have undergone this unsavory experience, they will attest to the fact that it is a very uncomfortable and presents a lot of limitations. It is common knowledge that this condition would often have a profoundly negative effect on many aspects of your day-to-day life. In most cases, backaches will make it hard to undertake routines that you formerly enjoyed. In simpler terms, backaches have the potential of replacing your fun and exciting existence with a mundane, restricted and painful one. In the bid to tackle this menace, it is imperative that you recognize its source. While most people are oblivious to this fact, there is a possibility that the guilty body part is not your back itself but your thighs or hip.

Ways in which the power of your hip or thigh affect your back

While most people would be shocked at this statement, it will interest you to know that minimal thigh and hip power could create problems with your back. It is a natural phenomenon for your thigh muscles to lose power and vigor as you get older. The reason for this can be attributed a variety of contributors with a sedentary lifestyle being prominent. As a result, the weakness in the thigh would have a bad impact on your backbone because it no longer gives it support. This sets off aches in the back which makes it nearly impossible to engage in activities you had no problem with in the past.

An uncomplicated way to understand this situation is that the patient no longer has the required level of vigor and power in the thigh muscles to assist the backbone. Therefore, in the event that you bend your back numerous times every day, you will be putting significant strain on your back than you would if your thigh muscles were great. The effect of this would feel in the form of backaches.

Ways to identify if your thigh is responsible

Now that we have established that your thigh could be responsible for your back aches, it is expected that we verify that this is certainly the case.

Here’s how you know:

Face a mirror. Look directly at your mirror while ensuring that your head is looking forward with your backbone upright. Begin to squat while making your rear protrude. Once you are through with this process, kindly observe if: A. it was possible to make your rear protrude? B. if you experienced aching feeling in your knees? C. if either or two of your knees was bent inside?

Individuals that answer in the affirmative to all of the aforementioned lines of inquiry, should note that the problem with their backs could stem from their waist, hips and thigh areas.

Ways to restore vigor and power to your thigh muscles

An effective remedy for your backache would be to restore vigor and power to your waist and thigh muscles. While his sounds like a quick fix, it actually requires some effort and dedication. It is at this stage that is experience is required. After you select your treatment, we will start with an exhaustive examination of your bending and walking pattern. Furthermore, we will take down details of the existing strength of your thighs and tinier hip muscles. With this detail, the next line of action is to identify parts of your muscles that require help. This will be followed by a strategy that will energize your power, and provide support to your back while enhancing muscle strength to alleviate backaches.

If you require additional info on the routines that we provide for alleviating backaches, do not hesitate to contact us immediately. Our team would be glad to provide a therapeutic strategy that will alleviate your aches in short order. Do not be disheartened! Our expertise and techniques provide the impressive remedy to backaches. Let us soothe that ache. Contact us now!

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Treatment Options for Lumbar Spinal Stenosis

There are a lot of different types of problems out there that a lot of people do not know about. One of them just so happens to be spinal stenosis! Today we are going to talk about what spinal stenosis is, as well as what can cause it. Last, but not least, we are going to also talk about some spinal stenosis treatment options that people have open to them. However, before we go any further, we need to jump right into what spinal stenosis is.

Pretty much, spinal stenosis is the narrowing of the space in the spine, also called your backbone. This results in a lot of extra pressure that is placed on your spinal cord and the nerves in your back. Please note that your back is very long, and this problem can form in three different spots along the backbone. The first one can be located near the center of the column bones. The second can be found at the canals at the base of the spinal cord, and the third can be located between the vertebrae. The narrowing, of course, is going to be different for everyone and can involve a large or small area of the spine. Lower problems could result in pain in the legs, while higher problems could affect the neck area.

So what causes this kind of problem in people? Well, some say that this is actually something that gets inherited or acquired from your family. No matter how you go about getting it, this is something that you are going to want to take care of right away. To do that, you are going to have to look into different spinal stenosis treatment options that they have open for you. Please keep in mind before going over the lower treatment options that not all treatments can be used by all people. Some people will be unable to do some treatments and should always consult with their doctor first.

One way would be to take anti-inflammatory drugs. This would include aspirin, ibuprofen, among others. This is not only going to help with the inflammation of the back, but the pain as well. Some people like to have corticosteroid injections in their spinal cord and in their nerve roots. This is going to help to reduce the inflammation as well. A lot of times, this is also a great way to treat pain in the hips and lower legs. Some people can be put on restricted activity. However, this is one that is only going to help depending on the nerves that are involved. Some doctors will prescribed different kinds of exercises and, of course, physical therapy. This is going to help maintain the motion of the spine and help to strengthen the back muscles. A lot of people say that swimming is the best activity you can do. Last, but not least, you could go with a lumbar brace or a corset. This is going to provide some extra support for your back and help get you back some mobility.

Overall, it’s best to talk to your doctor first, and see which spinal stenosis treatment he thinks is going to be best for you. As said before, not everything works great for everyone and your doctor may know which is best for you.

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Severe Joint Pain and Treatments

Joint pain may be minor, and it may be alleviated on its own or with over-the-counter pain relievers. This type of pain may be caused by everything from a hard workout or a new type of physical activity that your body is not accustomed to a more serious physical injury or medical condition. When minor, joint pain may make it uncomfortable to move around freely for a few days. Some types of minor pain may go away on their own without any treatment at all. When more serious, the pain may limit movement. In severe cases, it may be difficult or even impossible for the individual to function normally and to enjoy an active lifestyle. Finding an effective treatment for severe joint pain is important because it can enable the individual to continue working and to enjoy life fully. There are several treatment options that you may consider.

There are numerous oral medications that may be taken as a treatment for severe joint pain. When over-the-count painkillers like acetaminophen and ibuprofen are not effective, there are other remedies that may be considered. For example, there is a new line of non-steroidal, anti-inflammatory drugs known as Cox-2 inhibitors. These may have more significant side effects, so they should be used with care and only under the supervision of a physician. In addition, other types of medications may be effective, and these include muscle relaxers and even antidepressants or anti-epileptic medications. Your doctor may provide you with information about the medications that may be best for treating your specific condition.

If you visit your doctor for treatment for severe joint pain, he or she may give you a steroid injection. Typically, the steroid also contains a topical anesthetic. This may reduce inflammation caused by injury, and it may provide short-term, long-term or even permanent relief of joint pain in some cases. In addition to a steroid injection, you may also receive an injection of hyaluronan. This is typically a treatment for osteoarthritis, and its purpose is to serve as a synthetic replacement for joint fluid.

Another treatment option is to remove fluid from the joint area. In cases where the joint pain is caused by pressure related to fluid accumulation, the doctor may inject a needle into the joint to withdraw the fluid. This may be completed in conjunction with an anesthetic and with assistance from an ultrasound machine. The doctor may determine if you have fluid in your joint through a physical examination.

In many cases, a doctor may prescribe a series of sessions with a physical therapist. There are multiple treatment options that a physical therapist may employ, and these include everything from heat therapy, cold therapy, ultrasound techniques, electrical nerve stimulation and even manual manipulation. In addition, a physical therapist may work with you to improve muscle tone, flexibility, stability and strength. These can help to improve some conditions that cause joint pain.

If you believe that your joint pain has been caused by an injury that you recently suffered, PRICE home therapy may be beneficial. PRICE is an acronym for the multiple steps in the treatment. These steps include protecting the joint by wrapping it or bracing it, resting the joint, icing it several times per day, compressing the joint with a bandage or wrap and elevating the injured area. The PRICE home therapy should not replace a diagnosis and treatment by a doctor, but it can be used as a treatment until your scheduled doctor appointment.

There are several topical creams or ointments that you can apply to the joint, and they may provide you with relief. These generally have minimal side effects, and they may be beneficial for providing relief for all types joint pain. Some over-the-counter treatments include capsaicin and methyl salicylate. Capsaicin is naturally derived from chili peppers, and it blocks the body’s ability to feel pain. Methyl salicylate is an arthritis cream. Among the benefits associated with topical ointments are the ability to apply the cream as needed and to enjoy rather fast relief. For best pain cream results, prescription strength is recommended.

If you have severe joint pain, you should spend time reviewing the treatment options to determine which treatments may be suitable for your type of pain. Joint pain can be caused by many conditions, and some conditions must be treated by a doctor. Keep in mind that some conditions may worsen over time when not properly treated, so you should consider seeking treatment from a doctor. However, educating yourself about possible treatment options before your appointment is a great way to be an informed patient.

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Lumbar Disc Herniation and Treatment Options

Disc herniations are a common cause of low back pain. Many people are familiar with the symptoms of severe dull and sharp pain in the low back. The pain can also radiate down the leg to the foot, which is also known as sciatica. Some people can experience tingling, burning, numbness, or feel like “the leg can give out at any moment.” The pain travels down a distinct pattern to the foot. The sciatic pain is worse with bending, twisting, getting up from a seated position, or coughing. Severe cases can also cause weakness in the foot or big toe. People find themselves tripping or dragging the foot.


Lumbar disc herniations are usually the cause of years of use or “wear and tear” to the discs. There may be one last incident that started the pain, but usually it is an accumulation of trauma and stress to the discs. The discs are designed to be shock absorbers. Every step or movement you take results in a compression or pounding stress to the low back. Discs help absorb those forces. Discs also help the joints to increase our bending, twisting, and turning movements.

I like to describe lumbar discs of jelly doughnuts. The outside layer is a tough fibrotic layer that absorbs forces and keeps the jelly layer in the middle of the disc. The jelly is a thickened fluid filled substance called the nucleus pulposus. The jelly layer is an excellent shock absorber. However, over time small tears can start to develop in the fibrous layer, and pressure starts to force the jelly through the tears.

Sometimes the jelly layer bulges the outside of the disc layer backwards. People refer to this as a bulging disc. The jelly is still contained within the fibrous disc, but the bulging is creating problems for the nerves that travel behind the disc.

A more severe injury occurs when the jelly breaks through the fibrous layer and the jelly escapes into the spinal column, where it can compress the spinal cord or exiting nerves. The body tries to remove the jelly by breaking it down, but the removal process produces inflammation that brings more fluid to the area. More fluid in a contained space compresses the nerves even more.


A disc herniations or bulging disc can develop slowly over weeks or with a sudden movement. Slowly developing lumbar discs injuries usually start as a constant stiffness and mild low back pain. The pain gets better with movement but increases toward the end of the day. Over time the stiffness and pain continues to get worse. People feel the pain last longer before loosening up for the day, and the pain returns earlier in the afternoon. The intensity of dull pain increases along with the low back muscle spasms. People feel very tight and restricted in their movements. Soon the pain starts to move from their low back and into the gluteal, or butt area. The pain is usually on one side but can occur down both legs in some cases. The pain radiates down the leg with movements, especially getting up from a seated position, lifting, bending, or twisting.

The sciatic pain begins to get sharper and more severe as it travels to the knee. If the condition gets worse the pain travels to the foot and even toes. It will usually only affect a 1-2 of the toes, not the whole foot. In severe cases people may lose muscle strength, especially in the big toe or foot. People find themselves scuffing their feet when they walk or dragging their foot. They might end up doing an exaggerated walk and “slapping” the foot on the ground. Some patients describe part of their leg feeling different, or experiencing a constant tingling or burning sensation down the leg.

Sudden and severe lumbar disc herniations go through the same steps, only much faster. People report feeling a “small pop,” twinge, or stab. Within hours they progress from stiffness to severe radiating sciatic pain.


The most severe cases may require surgery to remove the disc material from compressing the spinal cord, especially if the person loses sensation on the inside of their legs and bladder control. These are the most severe symptoms and require immediate surgical intervention.

Most cases of lumbar disc herniations or bulges do not require surgery. People can make full recoveries with proper treatment. Muscle relaxers, anti-inflammatory, and pain killers are often prescribed to help get through the first few weeks, which are usually the worst.

Initial treatment goals are to reduce the pain, muscle spasms, and improve your ability to get through your day. Because the disc material is creating inflammation and pain the body tries to protect itself by creating muscle spasms in the low back. The spasms are great for protection in the early phases but they do create more pain during recovery. Chronic spasms prevent joint movement which causes more pain to be sent to the brain. The spasms also slow blood flow to the injured lumbar disc, which slows down the healing process.

Treatment will help reduce the muscle spasms and decrease pain. Light range of motion exercises will help you manage the pain throughout the day. Icing the area will also help control the pain and muscle spasms. With improvement, additional exercises can be given to stabilize the spine and help reduce the chances of future disc injuries.

Several chiropractic treatments will speed your recovery including flexion distraction therapy. Traction is a therapy that developed to help pull the joints apart and reduce the pressure inside the disc, allowing the jelly to be “sucked back toward the middle of the disc.” Traction will separate the joints by a few millimeters which will reduce the pressure inside producing the vacuum effect on the jelly. Traction will also increase the amount of blood flow to an area, which brings more healing nutrients to the area.

Traction will also increase the pain free movement of joints in the low back. People feel a comfortable stretch and the corresponding relief during the treatment. They can immediately feel a difference when standing and walking.

Traction treatments all operate under the same physics, separate the joints to increase blood flow and motion. There are some marketing companies that would like you to believe that certain traction tables are better than others. However, there has not been any outcome studies performed that show any difference between traction performed by a flexion distraction table, Lordex, or Vax D. The name brand tables cost you more for their marketing but do not provide any proven difference in results compared to flexion distraction traction therapy. The name brand tables are also not covered by insurance because they do not provide any better therapeutic results for the cost.

Chiropractic adjustments are a safe treatment and effective treatment to increase joint motion. People can feel significant pain relief within a few visits. Combining chiropractic treatment, strengthening exercises, and flexion distraction traction therapy can greatly reduce your pain and speed your recovery. Properly strengthening the injured area will reduce your chances of experiencing another lumbar disc herniation.

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Lower Back Pain

How to Get Relief for Low Back Pain

Low back pain, known also as lumbago is a somewhat common disorder that most people will likely experience some time in their lives. It is, in fact, the main cause of job-related disability in many western countries. The condition is caused by several potential factors, and all of these factors involve some kind of sprain or strain, pressure, infection, as well as swelling of the muscles. Because back pain can sometimes be a symptom of a serious ailment, it should be taken care of immediately. This article will talk about the symptoms and remedies for sciatica.

Lower back symptoms vary from a shooting or stabbing sensation to a dull ache. The pain might make it difficult to stand up straight or move. The sufferer may experience sudden acute pain, often after sustaining an injury from lifting heavy objects or sports. The condition is chronic if the pain lasts more than 3 months. You should speak with your healthcare professional, if the pain does not go away after 72 hours.

If you experience acute pain after an injury or a fall, you should consult your doctor immediately. Other low back symptoms include pain when urinating or coughing, fever, leg weakness, and loss of bladder or bowel control. If you experience any of the symptoms stated here together with the back pain, see your physician immediately.

Low Back pain as a result of muscle strain will generally improve on its own, however there are certain things you can do to lessen the pain. Warm baths or a heating pad might give you temporary pain relief.

When you suffer from lower back pain, you may feel like remaining on your bed all day. However if the pain is as a result of muscle strain, healthcare professionals recommend going back to your usual activities as soon as you can. Studies indicate that taking a bed rest for more than one or two days can actually worsen the pain and might reduce muscle flexibility and tone.

If after three months the pain has not gone away, there is evidence that the condition can be effectively treated through yoga. In a recent investigation, individuals who took 3 months of yoga exercises instructional classes had fewer lower back symptoms than individuals who made use of other treatment options. The benefits lasted many months after finishing the classes. Ensure you go to a trainer who is experienced at instructing people with low back pain.

Studies indicates that massage might help alleviate chronic lower back pain. After ten weeks, individuals who were given weekly massages experienced less pain than individuals who were given traditional care. The same results were achieved irrespective of the kind of massage that was given.

Mild pain can sometimes be alleviated by taking pain relievers, for example naproxen, ibuprofen, or acetaminophen. These pain relievers can be purchased over the counter. If you suffer from chronic pain or severe pain, your physician might recommend prescription drugs. If other treatments fail to provide relief, your physician may recommend surgery.

Even after treating the underlying cause of the pain, it is important that you take precautionary measures in order to prevent the pain from coming back.

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Arthritis – Get Rid of That Pain

“Arthritis” is a term that’s used extensively to characterize a lot of conditions that affect the musculoskeletal system. There are various sorts of arthritis: osteo-arthritis, which is caused by wear and tear on the joints and rheumatoid arthritis, which is an autoimmune disease where the immune system attacks the body’s joints.

The most common type is the osteo-arthritis and symptoms can include pain, swelling in the joints and stiffness affecting the range of movement in the joints. These symptoms can also be the same if you suffer from rheumatoid arthritis so it can get confusing. Other symptoms that you may suffer as a result of the first set named above can be loss of sleep, weight gain and even gastro-intestinal problems often due to the drugs that you may be taking to treat the arthritis symptoms. Some things that you can do to help relieve some of the pain, swelling and stiffness naturally will also help relieve those secondary symptoms.

You need to remember that diet has an important impact on your health. Weight gain can be a side effect of arthritis as pain can hinder your activity levels, which is why it is important to try and stay active. Eating lots of fruit and vegetables and limiting meats, grains and dairy can help. Sensitivities to foods can play a big part in arthritis so keep be aware of what your allergies are and what sensitivities can cause inflammation in your body. Obviously if you have a flare up in your arthritis not too long after certain foods you need to eliminate those foods.

Exercise will help lessen your weight gain and will increase circulation and flexibility in the muscles which strengthens them. The type of exercise though is important as running around and lifting weights will only serve to increase your pain. Exercise needs to be gentle to moderate such as tai chi, water exercises such as hydrotherapy, aerobics or swimming. A heated pool will comfort the joints. Walking is also good especially short walks throughout the day at times suited to you. Yoga is also great for joint mobility but make sure you check in with a trained teacher especially if your condition is severe.

Massage can be a great way to help the pain and swelling. Try some aromatherapy oils to help with the pain. Some good suggestions are 2 drops each of ginger, juniper and black pepper added to 10mls carrier oil such as grape seed or jojoba. Massage gently around sore joints to ease stiffness and inflammation. Alternatively you can use 2 drops each of lavender, rosemary and chamomile added to 10mls of a carrier oil and massaged into the painful area to ease the pain. Also, a nice warm bath with Epsom salts, plain salt and/or essential oils will be comforting and help to induce sleep.

There is also a range of herbs and spices that can help treat arthritis. Some of these are Ginger Root, Turmeric and Boswellia. Talk to your naturopath about what natural treatments would suit you. Don’t just self-medicate via Google or the local health food store. Natural health care is not just about buying a bottle of supplements off a shelf. It takes years of study to get it right.


Arthritis is a chronic disease that affects joints and muscles. Patients with arthritis suffer from joint pains, inflammation and limited joint movement. There is no known cure for arthritis. Treatment for arthritis, therefore, only addresses the joints’ pain temporally. Unfortunately, the conventional pain relievers that arthritis patients rely on have myriad side effects. Luckily, there are natural remedies that can help arthritis patients manage their condition without the fear of side effects. Below is a rundown of some natural remedies for arthritis.

It is imperative for an arthritis patient to eat a well-balanced diet. Eating more vegetable and fruits as well as reducing the amount of processed food in the diet is important since it helps in detoxifying the body ensuring that it keeps running smoothly. Eliminating sugar, wheat and dairy is also essential in managing arthritis pain. Patients are, instead, advised to eat whole grain and drink almond milk or rice milk. Healthy eating helps patients manage their weight since being overweight puts undue pressure on joints adding more pain.

Regular exercise is important in strengthening joints and muscles. Strengthened muscles and joints can withstand more pressure. One of the best ways to exercise is jogging or just walking. However, you need to be careful. Exercise should not be overdone as it might result in more problems. Furthermore, you should be careful not pick a muscle or a joint injury during exercise.

Arthritis condition worsens with cold. Patients experience increased pain when exposed to cold. If it is impossible to stay away from cold weather completely, patients should wear clothes and shoes that can keep them warm. Shoes should also be comfortable to walk in. High heeled shoes should be avoided especially when a patient have to walk for a significant distance. Such shoes cause more pressure and pain on knees and feet. Flat shoes are a more practical remedy for arthritis.

Epsom salt is a naturally occurring mineral that is very rich is magnesium. Indeed, the chemical name for this mineral of Magnesium Sulphate. For years, it has successfully been used as a natural pain reliever, and arthritis patients looking for natural remedies can use it to manage pain in joints.

In conclusion, it is apparent that although conventional painkillers as a remedy for arthritis have many side-effects, there is still hope for arthritis patients. Patients can apply the above-discussed natural remedies for arthritis to manage joints and muscle pain without any significant extra cost.

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Top 7 Tips on How to Get Healthier, Stronger and More Active

When you get right down to it, health doesn’t have anything to do with looking like a supermodel; it’s really about having a body whose every system is in good working order. The great news is that you have more control over everything happening in your body — from your circulation to your breathing and stress levels — than you might have imagined. Check out these steps you can take every day toward building a stronger, healthier and more active you.

1. Limit Your Sitting

Your body wasn’t made to sit — it was made to move! Taking short breaks from your desk or computer every 30 minutes can do a lot to reduce back and shoulder pain. Walk around, do a few squats, drink some water, or do a few simple stretches. The periodic movement and shifts in position reduce pressure on your spine, increase the flow of blood and lymphatic fluid, and will leave you feeling more energized all day long.

2. Get Out and Move

A healthy exercise program doesn’t have to be fancy, expensive or intimidating. Many studies have demonstrated the benefits of simple, free workouts like walking. The mere act of moving your body every day greatly reduces the risk of chronic health problems like heart disease, stroke and diabetes, and the regular movement helps keep the rest of your body functioning in tip-top form.

3. Eat Real Food

Food is fuel for your body — so what you eat dictates your energy levels and sense of well-being for the day. Focusing on minimally processed food and lots of brightly colored fruits and vegetables is a sure way to put a little extra zip in your step. When you’re eating the right fuel, you’ll feel like you can do anything.

4. Drink More Water

You wouldn’t run an engine without oil in it, would you? Water fills that function and many more in your body. It’s water that helps distribute nutrients, regulates body temperature, aids in digestion, stops hunger, and keeps your muscles and nerves operating in tip-top shape. Having trouble drinking enough? Put a sprig of mint or a twist of citrus — lemon, lime or orange — in your water bottle to make it more interesting.

5. Breathe!

Deep breathing oxygenates your blood, which can leave you feeling more energized. It also helps get your lymphatic system moving, and it busts stress in just a few seconds. Here’s a quick, easy way to gauge your breathing: Lie on your bed or the floor with one hand on your upper abdomen. Can you feel your abdomen gently rising as you inhale? If not, slow down and focus on your breath; it might help to imagine that you’re filling yourself with air all the way down to your toes.

6. Get Enough Sleep

Everybody’s a little different, but most of us need at least seven to eight hours of uninterrupted sleep per night. It’s best to get into a routine so that your body can settle into a regular cycle of sleeping and waking. This helps regulate your endocrine system, which in turn controls the hormones that govern everything from hunger to weight loss.

7. Don’t Be Afraid to Seek Out Professional Help

Have you noticed aches and pains lingering in your body, despite your healthy routine? Your body might be telling you that it’s time to consult a professional. Don’t accept that those aches and pains are a natural fact of life: A good physical therapist can give you the tools to keep those minor problems from turning into something major, and maybe even stem the pain completely.

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