A Healthy Trick to Ease Neck Pain

Pediatricians recommend placing children on their stomachs for a certain amount of time during the day to strengthen their neck, shoulder, and arm muscles – this is already well-known. What's surprising is that today, quite a few people are recommending doing this for adults as well to address issues of neck pain and stiffness caused by poor posture from using smartphones and computers for many hours throughout the day. Some of them are fitness trainers, and even doctors report that there is something to their claims. "Stomach time allows adults to strengthen the posterior muscles of the body and back," says Dr. Jason Snib, an orthopedic surgeon from Los Angeles. "These muscles are very important for maintaining proper posture and spinal stability," he adds. So, what exactly is stomach time for adults, and how do you do it? We’ll explain everything to you now.

What is 'stomach time'? 

 

 

Stomach time involves lying on your stomach with support from your elbows, with your back arched. You can also lift your arms, legs, and upper body off the floor while staying on your stomach, and this is exactly what Dr. Leah Rispoli, a pain management specialist and physiotherapist from California, recommends. According to her, this strengthens the back and neck muscles, which reduces pain and stiffness in those areas.

This position also helps improve the range of motion in the back, claims Dr. Heather Jeffcoat, a physiotherapist from Los Angeles. "Stomach time can align the spine and counteract the forward tilt created when using mobile devices throughout the day. 

 

Can stomach time really help with neck pain?

Estimates suggest that the average person spends about 4 hours a day on their mobile phone, and this doesn’t include the time spent in front of a computer. During most of this time, we are leaning forward, placing the weight of the head (about 5 kg) on the neck and upper back muscles, which is what causes the neck pain we experience. Dr. Snib says that since the neck is strained and we don’t use the muscles to support it, stomach time can build strength in these muscles, which is necessary for stabilizing the neck. 

 

Lying on the stomach essentially mimics a position that physiotherapists recommend for aligning the spine and creating a more natural posture, as well as building strength in the back and neck muscles, which ultimately helps prevent pain and improve posture. Additionally, in this position, you also stretch the abdominal muscles and hip flexors, which, according to Dr. Jeffcoat, are two muscle groups that tend to be tight from prolonged sitting.

How to do stomach time for adults? 

 

Experts provide several tips for stomach time and explain how to do it:

 

Lie on your stomach on a yoga mat or the floor. 

 

Support your upper body with your forearms, resting on your elbows. 

 

You can lift your legs and arms off the floor to increase the exercise’s effectiveness. 

 

Keep your neck aligned with your spine – avoid stretching it beyond the spine’s natural position. 

 

Engage your abdominal muscles to prevent back strain.

 

Look forward with your eyes and keep your head raised in this position. 

 

Avoid overarching your back. 

 

Hold this position for 10-15 seconds, then relax your body. 

 

If you experience pain, stop immediately. If, on the other hand, you feel you can continue a bit longer, stay in this position for a few more seconds.

Who should avoid stomach time for adults? 

This exercise can be beneficial for almost everyone, but there are some people who should avoid it. First, if you experience discomfort while performing the exercise, it’s recommended not to do it and instead consult a doctor to understand the cause of the pain you’re experiencing and how to treat it. Second, if the pain stems from a recent injury, you should also avoid it. Don’t push yourself to do the exercise if it causes pain, as this could worsen the issue you’re dealing with.

Other methods for dealing with neck pain and stiffness 

 

While stomach time for adults can definitely help, there are other exercises that can provide relief, improve the neck’s range of motion, and reduce pain in the neck and upper back, such as: 

 

Rowing with dumbbells, resistance bands, or a rowing machine. 

 

Lat pulldown exercise on a fitness machine. 

 

Plank 

 

These exercises help open the chest, improve posture, and increase flexibility. They also work your muscles in general, which strengthens them.

In summary 

Stomach time for adults is a recommended exercise for those suffering from neck pain and stiffness, and it, along with other additional exercises, can definitely improve your posture if you work long hours in front of a computer and use a smartphone extensively throughout the day. It’s recommended to dedicate a few seconds a day to it—it doesn’t take more than 10-15 seconds - but if you feel discomfort or pain, it’s advisable to consult a doctor to understand how to properly address the issues you’re experiencing.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

What Is Your Back Pain Trying to Tell You?

Pain is our body's way of telling us that something is wrong. In the case of back pain, the root cause may be obvious - you may have been involved in a car accident, or lifted a box that was too heavy. Though it may also seem like a mystery. Nevertheless, if you dig a little, the root cause of your back pain could also be sorted out. So if you're unsure about why you are in agony, one of these 7 possible causes may be it:

1. You're feeling stressed 

It should come as no surprise to learn that stress can cause tight muscles and knots in your neck and upper back. Anxiety may also cause you to have back spasms too. If you suspect that stress is causing you back pain, try to incorporate some relaxation techniques such as meditation and deep breathing into your routine. A weekly yoga class or an intensive stretch will help reduce lower back pain. 

2. You're hooked on technology  

Hunching over a phone or tablet for several hours a day can cause what has now been termed, 'text neck'. Having a slumped neck and rounded shoulders add an additional 60 pounds of weight on your spine, which can inadvertently change your posture and cause back pain. To prevent this from happening, try keeping your phone at eye level instead. 

 

3. You're not sitting properly 

Just as looking down at your smartphone can cause back problems, sitting down all day can wreak havoc on your spine too. Poor posture can cause lower back pain by increasing the amount of pressure or tension on the bones, joints, ligaments, and spinal discs. Improve your sitting posture by keeping your forearms parallel to the floor, your head in line with your torso, your feet flat on the floor or resting on a footrest, your back fully supported and thighs parallel to the floor. 

 

4. You have a muscle imbalance elsewhere in your body 

Everything in your body is interconnected. Your back pain may be stemming from tight hamstrings or weak abdominals. If other muscle groups are weak, it can cause the muscles of the back to do more work than they should to keep the spine upright or moving correctly. Try working with a physical therapist to identify and correct the specific imbalances that are over-taxing your back.

5. You have a bulging or ruptured disc 

The disks between your vertebrae help cushion the spine and act as shock-absorbers. Over time, however, they can flatten or rupture due to natural aging, certain movements, or a family history of disc disease. While it doesn't always cause pain, when it does, it can be hugely uncomfortable. If a bulging disc is the culprit, doctors often prescribe over-the-counter medicine, hot and cold packs, and physical therapy. 

 

6. Something more serious is going on  

Pancreatitis, ulcers, or even a kidney infection could cause pain that radiates to the back. It may also be a result of an infection, osteomyelitis - an infection of the spine. Most back pains tend to resolve on their own in six weeks - but if yours has gotten worse then be sure to see a physician, particularly if it is accompanied by fever, numbness in the rectal area, and loss of bowel or bladder control. 

 

7. You just had a baby 

Statistics show that almost 80% of new moms suffer from lower back pain as a result of the stress placed on the body during pregnancy. Another cause may also be due to the habits that result from caring for a young baby, such as holding a baby on one side of the body, or hunching while nursing - which can lead to muscle imbalance, affecting the natural curve of your spine. Are you a new mom? Try being aware of maintaining good posture by alternating muscle groups so you're not constantly rocking, swaying, or bouncing your baby on one side. 

 

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

Pain Between Your Shoulder Blades? This May Be the Reason

Pain between your shoulder blades, sometimes referred to as scapular pain, is a very common problem. In fact, it affects about 8 percent of adults in the United States. About 4.5 million Americans visit doctors about the condition every year, according to the Journal of the American Academy of Orthopedic Surgeons. 

 

Whether it’s a sharp spasm or a dull ache, scapular pain certainly is unpleasant. It’s important to understand the cause in order to treat it properly. In this article, we will examine the most common causes for this discomfort, how to recognize them, and when to see a doctor. 

 

1. Bad Posture 

Posture is probably the biggest contributor to scapular pain. Many of us spend daily hours sitting in front of a computer, which can definitely lead to discomfort between our shoulder blades, particularly if you slip into a forward-leaning position. This can easily happen when the screen is too far away, or our eyesight is not so good. Consider increasing the font size or lowering the resolution of your screen so you don't lean forward. 

 

 

When your shoulders are rounded forward instead of down your back and away from your ears, it flexes your neck forward too and causes the shoulders to rotate internally. The muscles on the front of your body, like the pecs or chest, get tight or overworked, and the muscles on the back of your body, like the mid traps, become weak or overstretched. This muscle imbalance leads to discomfort and potentially - a more serious injury. 

When you continuously lean forward, the neck and upper traps are stressed too because they must stabilize the head on top of their main purpose - to elevate or shrug the shoulders. This, too, can contribute to the pain. 

So, how can you improve your posture? Habits are hard to break, we know, but it’s definitely not impossible. To start, try to sit actively rather than passively. By sitting forward on your chair and staying upright, you’ll avoid relaxing into a poor position. Other steps you can take include: 

 

Making sure to keep your chest tall, with shoulders rolled down and back and away from your ears.

 

Keeping your head over your shoulders, rather than in front of them. 

 

If you work on a computer, the screen should be at your eye level and the keyboard close enough so you don’t have to reach for it. 

 

For more in-depth tips on improving your posture, take a look at our previous article 8 Great Tips For Improving Your Posture. There is also a variety of exercises that can help you strengthen the muscles in the shoulder area and improve your posture. You can find them here - 10 Easy Exercises to Improve Posture. 

 

2. Nerve compression

 

There are a number of nerve-related issues which can lead to pain between the shoulder blades. One common trigger for scapular pain is compression of the cervical spine (the neck region). It is usually the result of sitting in a rounded position for long periods of time. 

 

Another possible cause of shoulder blade pain is thoracic outlet syndrome. This is an umbrella name for a group of disorders that occur when the blood vessels or nerves in the space between your collarbone and your first rib are compressed. The common causes for thoracic outlet syndrome include physical trauma from an injury, certain anatomical defects, or pregnancy. 

 

The condition is characterized by pain and weakness in the shoulders, and tingling or pain in the fingers. Usually, physical therapy can help ease those symptoms, strengthen the chest and improve your posture.  

 

3. Rotator cuff injuries

 

The rotator cuff is a group of muscles and tendons that surround the shoulder joint. A tear in your rotator cuff can be caused by overusing or repetitively performing overhead motions. Tennis players and baseball pitchers, for example, who constantly repeat hitting and throwing motions, are at higher risk of rotator cuff injuries. But you don't have to be a professional athlete to suffer from this condition. It can be the result of any repetitive overhead motion, like painting a wall or lifting heavy objects. 

 

Another contributor to rotator cuff tear is age. According to the Journal of the American Academy of Orthopedic Surgeons, people over 40 are more prone to such injuries. If you suspect a rotator cuff injury, consult a doctor for an assessment and a treatment plan. Usually, physical therapy will help, but more severe cases might require surgery.

4. Herniated disc 

 

Another condition that might cause pain between the shoulder blades is a herniated disc. Discs are soft, rubbery pads position between each bony vertebra. They act as shock absorbers to the spine, hold the vertebrae together, and allow for slight mobility in the spine. 

 

Age increases the risk for a herniated disc - a condition where the softer material inside the disc slips through its tough outer layer, sometimes compressing nerves and causing pain. It can also be the result of repetitive and intense exercise. 

 

Besides pain between your shoulder blades, you might experience weakness in the arm, tingling, or burning pain. Occasionally, a herniated disc is treated with surgery. However, depending on the severity, a herniated disc can also be eased with rest, over-the-counter pain relievers, anti-inflammatory medication, and muscle relaxers. 

 

 

5. Gallbladder issues

The gallbladder is a tiny sac-like organ found under the liver. Its function is to store bile, a fluid produced by the liver that helps break down fatty foods. Gallstones - hard pieces of material often made up of cholesterol - can develop in the gallbladder and block the bile ducts. 

 

While the most common symptom of gallstone disease is abdominal pain, A study published in 2018 found that about 37 percent of patients with gallstone disease complained of shoulder or back pain. 

 

This condition leads to sudden and sharp pain and requires immediate medical attention. The gallbladder is not an essential organ, so surgery to take it out is often a viable treatment if you develop medical issues with it. 

 

When to see a doctor?

Most of the conditions we mentioned above can be tricky to identify and can be easily confused with the effects of bad posture, so it can be difficult to be sure whether your situation requires medical attention. 

 

According to physical therapist Colleen Louw, spokesperson for the American Physical Therapy Association, if you have tried improving your posture and you regularly exercise to strengthen and stretch the muscles of the upper body, yet you still experience pain, it’s time to consult your doctor. “Pain is meant to protect—it’s an output from the brain, based on the perception of threat,” she told the Healthy. 

 

Other things to look out for are: unexplained weight-loss, redness, swelling, or warmth in the shoulder areas. Another common warning sign is waking up at night due to pain. If you notice those warning signs or experience persistent pain between your shoulder blades, it’s best to seek help to avoid any long-term issues. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Massage Your Body Using Tennis Balls to Relieve Body Pain

 While nothing beats a massage, I absolutely love using tennis balls to ease nagging aches and pains. They get into those tight areas almost as well as a pair of human hands, reaching into the deepest layers of muscle and connective tissue, enabling your muscles to fully contract and stretch. This series of mini self-massage techniques, from yoga teacher Jill Miller's new book, The Roll Model, will help relieve soreness, pain and increase circulation. So grab a pair of tennis balls and get started.

1. Soothe Achy Feet

Using a ball for self-massage loosens up stiffness in your sole's muscles, joints and connective tissues. 

 

Here's How:  

• Rest your hand on a wall or chair for support. Place the ball under the arch of your foot, keeping your heel on the floor and allow your body weight to sink in. 

 

• Roll your foot from side to side, enabling the ball to cross your arch. Continue with this movement for one or two minutes. 

 

• Then roll the ball along the length of your foot, moving it from your heel to your toe. Continue with this movement for one or two minutes. Then repeat both movements (across and along) using the other foot.

2. Soothe Achy Knees

Using a ball gently pulls the lower leg bones, kneecap, and thigh away from one another, providing an internal stretch within the knee. 

 

 Here's How: 

• Sit on a chair, placing the ball behind your bent knee (as close to the side of the knee as possible). 

 

• Contract the muscles against the ball, squashing the ball for a count of 10, relaxing your muscles for a count of 10. Repeat eight to 10 times, then repeat on the other knee.  

 

3. Soothe Tight Thighs

This movement will help soothe tight knees and hips at once. 

 

Here's How:

 • Sit on the ground and place two balls on the outside of your thigh, keeping the balls nestled into the side of your thigh. Slowly bend and straighten your knee 20 times. 

• Then move your thigh from side to side, allowing the ball to move across the side of your thigh. Perform the movement for a total of two minutes. Then repeat on the other side.

 

4. Soothe Sore Hips

Large and small muscles, connected to the side of the hips are targeted in this simple move, including the gluteus maximus, the medius, and the piriformis. These muscles generally become tight from sitting too much, wearing high-heeled shoes or being overused in exercise. 

 

Here's How: 

• Lie on the ground and place one ball on the side of your hip, leaning into the ball. 

• Then make slow circles with the hip and leg as it rests on the ball, circling 12 times in each direction. Repeat on the other side.  

 

5. Soothe a Cramped Back

A fantastic way to massage and relieve tension in the back and core muscles. 

 

• Place two balls at the arch of your spine, between your bottom and your ribs, lying down on top of them. Maintain deep breathing, shifting your pelvis from side to side, allowing the balls to cross your entire lower back. To keep the balls from moving out, place them in a stocking or sock. 

 

• In the areas where you feel most stiff, move the balls more slowly, lifting the pressure at the spine, so that you do not feel the balls pinched against your bones. Repeat for a total of five minutes. 

 

6. Soothe Bad Posture 

This move not only combats bad posture, it relieves upper back tension and helps revive your breath.  

 

Here's How: 

• Lie down and place two balls side by side on either side of your upper back. Then interlace your hands behind your head, lifting your head off the floor, bringing your chin toward your chest. Keep your bottom lifted off the floor and take three deep breaths into your ribs. 

 

• With a steady breath, roll the balls like a rolling pin up and down your upper back for three to four minutes.  

 

7. Soothe a Tight Chest
This move will help release tension in the over-worked chest muscles that frequently tighten due to holding cell phones, typing on computers, cooking or carrying kids. It also helps restore breathing and relaxes the nervous system.  

 

Here's How: 

• Lean against a doorway or wall corner and place a ball just below your collarbone. Breathe into the pressure of the ball, maintaining this exercise for one minute. 

• Then shift from side to side, allowing the ball to scroll along the upper chest. Breathe into the ball for one to two minutes. 

• If possible, move your arm and your neck while you shift from side to side, adding extra shoulder mobility into the mix. Continue for another minute, then repeat on the other side.  

 

8. Soothe Tense Shoulders

Soothe the rotator cuff muscles that tend to tighten due to overuse, poor posture and repetitive motion.  

 

Here's How:  

• Lie on the floor and place a ball behind your shoulder blade. Move your shoulder in every direction for three minutes on each side. 

 

9. Soothe Tired Hands 

 

Our hands are often overworked from day-to-day activities. This move helps to relieve extra tight flexor muscles of the hand.  

 

Here's How: 

• Sit on the floor or stand at a table. Place your hand on top of a ball and your other hand on top to apply more pressure. Squash the ball, leaning your body weight into it, holding the ball steady for one minute while breathing deeply. 

• Move the ball from side to side and then up and down, creating an asterisk shape as you roll it across the palm. Repeat this motion for two to three minutes, then repeat with the other hand.  

 

10. Soothe a Stiff Neck

The suboccipital and erector muscles, responsible for keeping your head staring at your computer screen all day, may get stiff and tight. This move helps to relax these muscles and is especially useful before sleep.  

 

Here's How: 

• Place two balls side by side under the base of your skull. You may put the balls in a stocking or sock for extra support. Breathe while you rest for one minute. 

 

• Gently nod your head 'yes', allowing the ball to nestle into the back of your neck. Hold for 1 minute. Then pivot your head from side to side, as if saying 'no'. Continue for one minute. 

 

• Pivot your head to one side, remaining there and nodding several times. Pivot your head in the opposite direction, nodding again. Alternate back and forth for one to two minutes.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement