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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Step by Step on How to Put the Spring Back in Your Step

You can’t avoid it; age comes with a bunch of new challenges, random pains and as well as aches. Joints and fingers are likely to turn sore after some mundane chores, and physical undertakings that have once given joy can lead to discomfort. Becoming deterred from engaging in activities that cause these signs can be easy, but luckily there are some ways available to aid putting the spring back in your step.

Re-evaluation of posture
Jobs requiring long hours spent at a desk before a computer are now very common. As a result, it is common to see a high rate of injuries as a result of poor posture. Sore muscles are one of the many side effects of sitting incorrectly. Using the wrong posture leads to additional muscles being called upon to help stabilize the spine. For this reason, there is an increased workload on the muscles resulting in pain and possibly injury.

Do you sit at a desk daily? Do you lead a sedentary lifestyle? Then you need to be conscious of your posture. You should concentrate on sitting straight for longer hours if at first, you discover doing so is not an easy task. As you continue doing this, the muscles around your spinal column will become stronger and you will discover that maintaining correct posture becomes easier, and as well hinder incorrect curvature of the spine.

Drink plenty of fluids
Carrying out the activities of the day can make you become dehydrated. For a lot of people, coffee is a necessity to any workday. But what they do not know or fail to understand is that coffee is diuretic. As you consume the beverage during the day, your body gets stimulated to start expanding fluids through urination process. This is likely to result in dehydration if adequate water is not consumed. As in case when the body loses fluid, painful cramps are likely to set within the muscles, this will lead to making you weak and feel sluggish.

If it’s compulsory you take coffee, ensure you also consume water. In fact, try to drink a lot of water – big or several cups. What if you start cramping up? Drink a beverage that is filled with electrolytes because it will battle the effects of the dehydration. When it comes to having sufficient fluids, an ounce of prevention is worth a pound of cure.

Get some sleep
Sleep is like a productivity killer for those who maximize each minute of the day. However, sleep plays a vital role in helping your body regain energy from the rigors or activities of the day. Lack of sleep is likely to result in lethargic feelings, problems focusing and feelings of malaise. Ensure you sleep as much as possible by avoiding beverages like coffee in the evening or seeing movies before going to bed. Your body will definitely appreciate it.

Is nothing happening after these steps have been thoroughly followed? Give us a call at 908-353-3500 for a consultation. You will start to feel like your old self almost immediately!

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6 Easy Steps to More Energy and Less Pain

At times, do you feel you are low on energy, feel tired, sore, ache or perhaps sluggish? They are likely the symptoms of sitting for long hours in your car, at your desk every day, or at home viewing movies beginning to wear down your body. The unnatural behavior of sitting in a place for long hours is likely to trigger some serious health issues because the body is meant to move. Sitting in a place for long periods can slow your digestive and lymphatic systems, circulatory, refuse to give your lungs and heart the required movement to be their healthiest, and as well add to the severe lower back pain, neck pain, headaches, hip pain and shoulder pain that a lot of working Americans face.

Is there good news? Yes, there is! If you are suffering or feeling some of the listed above effects in your body, you can begin to change them right away. The following six steps will help you feel more energetic, hurt less as well as help you move more daily.

Get into the mindset
Do you love the drastic or dramatic changes you see on TV but you do not have the time? Never give up! Little changes can make a big difference in your long-term well-being, if you start thinking about what you can do instead of concentrating on why you cannot do it, you will get to discover that you are capable of doing much more than you ever thought possible. Concentrate on little successes you can enjoy now – such as getting up and moving around during every commercial break of that favorite TV show you watch – and at the same time work towards building bigger plans or goals.

Set a timer
You should consider getting up and moving around for at least every 25-30 minutes. Just in case it escapes your mind, this is where a timer or alarm comes in. You can set the alarm on your phone to remind you when it’s time, the beep from the alarm is a reminder that it’s time to get up and move around for as long as you can.

Drink more water
The truth is water is essential for all organs and the system of your body – the bad news is most of us do not get enough of it. Always try to keep a cup of water close to you while at home or water bottle while you are out of the house. This will keep you perfectly hydrated and more energized in no time.

Take time to stretch
Being flexible does not necessarily have to be about you being able to stick your feet behind your back or perhaps touch your toes; it’s more of maintaining natural and as well healthy movement patterns. Stretching your hips, legs, neck and spine for nothing less than 10 minutes daily will help your body recover from the unnatural position of sitting at a desk. You can actually break it into many stretching bouts daily just in case that is too much.

Check Your Ergonomics
Check if your workstation is set for a healthy body alignment. It does not matter whether you are at an office or home – if you do not have your desk properly set up, it will end up sapping your energy which will contribute to postural imbalances that will likely need the help of a professional in the future. Target neutral posture: observe the level of the eye with the chin parallel to the ground, knees, elbows and hips bent at 90 degrees, and at the same time feet flat on the floor.

Get out and walk
If there is only thing you want to do to boost your energy, let it be a gentle walk. Your energy will be boosted by the movement and as well help in breaking the unnatural movement, posture patterns likely to form when you spend long hours sitting at a working table or a desk.

Are you in pain right now? Get to us, give us a call at 908-353-0500 or contact us here. Our team of professional physical therapists will help you identify the problem and put together a strategy to help you get moving and pain-free once more.

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What You Need to Know About Shoulder Pain

Though most of us take our shoulders for granted, they’re important parts of our bodies. From typing at our computer and driving to putting away groceries and going to bed at night, our shoulders are used for many daily tasks. However, they’re complex organic structures that can be subject to damage and pain. If a shoulder does begin to hurt, it can be difficult to think about anything else.

If you’re experiencing persistent pain in one of your shoulders, there are a number of potential causes, including bursitis, tendonitis, osteoarthritis, and a whole slew of dysfunctional diseases. But perhaps the most common reason people seek treatment for their shoulder is for rotator cuff tears, a problem that afflicts nearly 2 million Americans each year.

Your shoulder is composed of three bones linked together in a ball-andsocket joint, with everything supported by a collection of four muscles called the rotator cuff. The whole setup is remarkably complex, working perfectly — until it doesn’t. If any of the rotator cuff tendons become torn or frayed, the rotator cuff can no longer attach completely to the bones, leading to all kinds of dysfunction and severe, debilitating pain.

These tears usually occur from falling down on your outstretched arm, lifting something too heavy, or a gradual deterioration of the muscles. Symptoms almost always include severe pain, even when resting or sleeping, that spikes when lifting or lowering the arm. Some serious cases may cause general muscle weakness and an inability to lift the arm at all.

Luckily, if you have a rotator cuff injury, you don’t have to tolerate chronic pain. While some intense cases will require surgery to correct, it’s important to consult a physical therapist before going under the knife. Contact the experts at New Jersey Institute of Balance today and take the first step toward eliminating shoulder pain for good

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