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Pain and Stiffness in the Back, Joints Or Muscles – Prevention and Cure
Most orthopedic problems, such as pain and stiffness in the joints, muscles and back, are not caused by any specific disease in progress. Such problems are mostly symptoms of wear and tear, minor injuries and strained muscles. Misuse of the body during work and leisure time increases the problem. They are also aggravated by constant stress and lack of rest. However, if nothing is done to treat such simple problems, they can develop into more serious conditions or damage over time. Here are some simple tips to prevent or cure such orthopedic problems.
– Change the way you sit or stand during work and other activities. Any position will put pressure on certain areas of your body and restrict the flow of blood and lymph through these areas. There is no sitting and standing position that is so physiologically correct that it should be held for long periods of time. Frequent changes in your position will ensure that blood flow is not restricted to any part of the body for long periods of time.
– However, you should avoid working positions that put too much strain on certain parts of the body, for example positions where you need to lean forward so that your back is under a lot of stress. Also avoid positions that greatly restrict blood flow in the body. For example, if you sit in a chair that’s too high, the front of the chair will press hard into your thighs, greatly restricting blood flow to your legs.
– Take breaks at regular intervals where you move around a bit. This can often be done without interrupting your work. Most people perform activities during the day that require sitting, walking, and standing. Just mix these activities throughout the day.
– When you are doing any kind of heavy work, don’t overload the same part of the body for too long. Try switching between tasks so you can vary your workload.
– Do not do heavy work or lifts that you are not used to through training or practice. If such work is necessary, find someone to help you lighten the load, try to break the work into smaller pieces, or find some tools to lighten the load.
– At least every third day do some exercise to strengthen your muscles. Lifting weights is a great way to increase your muscle strength. You don’t need to train with a lot of altitude to make your muscles and joints more resistant to wear and tear and injury. A moderately heavy weight that anyone can lift is sufficient for this purpose. Sports activities where you use your whole body, such as playing ball, skiing or swimming, will have the same positive effect and will additionally strengthen your posture. Activities like jogging or cycling are good for your lower body, but should be combined with activities that strengthen your upper body.
– Take a few minutes to stretch every day. Also do a good session of stretching exercises at the end every third day. It is important to take the time to stretch every part of your body in every natural direction. If your back or any limb is too curved or bent in a certain direction, it is important to spend enough time stretching in the opposite direction. Yoga is a great way to stretch out.
– To reduce unnecessary stress on your muscles you need to set aside some time each day to stretch. Spending some time every day sitting down and listening to calming music can help reduce stress. Some daily meditation is a good way to reduce stress levels. Taking a siesta in the middle of each day is another way to relax and reduce stress. Getting regular good sleep of around 7 hours every day will also reduce your stress levels.
-Massaging stiff and painful areas provides relief, increases flexibility, increases blood flow and speeds up the healing process. You can massage yourself or let a friend do it. Using liniments or ointments that smooth the massage movements, reduce pain and stimulate blood circulation will increase the effectiveness of the massage. You should always massage in the direction of blood flow. When massaging, use light pressure at first and gradually increase the force, but never massage so hard that it feels uncomfortable.
– A good diet will make your joints and muscles more resistant to damage and stimulate faster healing of occasional small damages. Foods containing omega-3 fatty acids are particularly valuable, such as fish, seafood, marine oils, flaxseed oil and olive oil. Certain supplements of natural substances and herbs can provide valuable stimulation to the healing process in muscle, joint and bone structure, for example: marine omega-3 poly-unsaturated oils, glucosamine, chondroitin, hyaluronic acid, methylsulfonylmethane, vitamin-D, vitamin-E. , vitamin B3, vitamin C, coral calcium, magnesium, boron, silica, Boswellia serrata, ginger, cat’s claw, turmeric and grape seed extract.
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#Pain #Stiffness #Joints #Muscles #Prevention #Cure