Dear Fibromyalgia

Tag: fibromyalgia diagnosis

Learn how Fibromyalgia is diagnosed, including key symptoms, diagnostic criteria, and the tests used to rule out other conditions.

  • What is gua sha and could it help me manage my pain?

    The surface of the body, usually on the back and neck. Here’s what you should know about this technique and what others have said about its use in pain management.

    What is gua sha?

    Gua sha (pronounced gwah sah) is a traditional east Asian healing technique – also known as cao gio, coining, scraping, and spooning. It uses friction and scraping on the back to treat numerous conditions. It may help with everything from pain and inflammation to stiffness and soreness.

    Click Here to Visit the Store and find Much More….

    Gua sha is believed to promote a healthier flow of energy. Ancient Chinese medical techniques are experiencing wide-spread popularity in the U.S. today. The wisdom and apparent effectiveness that is found in these Eastern healing arts are appealing as an alternative to an often over-medicated culture. Gua sha and other treatments may help alleviate pain in less invasive ways than other solutions. They may also be reasonable alternatives before considering surgical correction.

    The procedure is done with light strokes from a smooth implement. Objects such as a smooth coin, ceramic soup spoon, and jade have been used in the past but the most common tool today is a rounded metal cap. Prior to rubbing the body with the implement, your therapist will lubricate your skin with oil.

    While a gua sha treatment can feel uncomfortable, many people have experienced much pain relief from it.

    How does gua sha work?

    All of the muscles of the body are encased in fascia, a thin membrane. This membrane may become tight or constricted due to various conditions, not the least of which is injury or chronic pain.

    Gua sha is one way to help restore circulation to the fascia and break up tension and tightness. “Gua” means “to scrape,” and “sha” refers to the red rash that is a result of this scraping. According to Chinese practitioners, this friction breaks up adhesions in the tissues and releases stagnant “winds” or qi, releasing blockages in meridians that can be causing pain or soreness in the body.

    Physiologically, gua sha increase blood circulation within the tissues. For this reason, it can be used for any conditions that may be caused by poor circulation of blood (e.g. Inflammation). The Graston technique or augmented soft tissue mobilization (ASTYM) is a similar technique. It’s used by athletic trainers to release scar tissue and ease fascial constriction. Other therapists, such as massage therapists and chiropractors, may use ASTYM to treat acute or chronic soft tissue pathology.

    Who does gua sha help? 

    It is believed that this procedure allows the unhealthy energy from the affected area to leave the body and stimulates blood flow and healing. Gua sha may help with the following conditions:

    Click Here to Visit the Store and find Much More….

    Gua sha works by increasing the blood flow to different areas of the body. It is believed that this releases the body’s natural pain fighting systems and blocks the pain pathways creating relief. This increased blood flow, known as microcirculation, has been scientifically proven to occur in the areas treated with the gua sha technique.

    Risks

    Neither the literature nor the current national standards sufficiently address safety standards for gua sha. However, it is thought that gua sha should also be avoided in areas with bruising, or superficial skin lesions such as burns and open sores, and in areas overlying bony prominences such as the spine. This treatment is also contraindicated in the genitalia.

    There are a few additional patients who should avoid gua sha, including:

    • Pregnant women
    • Those taking blood thinners
    • Anyone with a bleeding disorder

    Because of the discomfort of the procedure, children should not receive it.

    What can I expect during a gua sha session?

    In the United States, a licensed acupuncturist generally performs this treatment. Before undergoing the gua sha treatment, your acupuncture therapist will discuss your specific pain and symptoms.

    Most gua sha sessions begin with a deep tissue massage or palpations along the back to find adhesions or scar tissues. When an area of the skin is pressed, it will turn pale. After the pressure is released, that area should quickly refill with blood. A slow capillary response where blood does not quickly rush back to the area when pressure is released means that circulation to that area may be compromised. This tells the therapist which areas need more pressure. Massage, palpations, and testing capillary response help the therapist identify potential areas that need more pressure. The practitioner also looks for areas that display blanching or delayed capillary refill.

    The color and duration of the rash helps the gua sha practitioner diagnose and tailor a treatment plan to suit the patient. For example, light-colored sha can indicate a “deficiency of blood,” whereas dark-colored sha suggest the blood has been stagnant for an extended period.

    The therapist will use a circular tool – spoons are common- and either oil or an abrasive substance to sweep down the back. This can increase microcirculation in the tissues of the back. The result is a rash underneath the skin caused by petechiae or ecchymoses (small leakages of blood). The color of the rash (dark or light) helps the gua sha therapist to plan future treatments.

    Click Here to Visit the Store and find Much More….

    Areas that are most-often treated include the:

    This treatment can be extremely uncomfortable (bordering unbearable for some).

    What does the research say?

    Research on gua sha is in its infancy. Scientifically valid studies of its efficacy are small, few, and far between, but there does seem to be a push for a deeper look based on a few solid positive outcomes. That being said, there is increasing evidence that reflex therapies such as massage, gua sha, cupping and acupuncture help to reduce symptoms of pain by affecting the function of nociceptors, or pain-sensing neurons, and the spinal cord. Moreover, these social, comforting therapies may benefit patients experiencing pain by promoting relaxation.

    One study of 48 patients with neck pain in Kliniken Essen-Mitte, Academic Teaching Hospital of the University Duisburg-Essen, Germany found that those in the gua sha group found that their neck pain decreased significantly when compared to the control group (which utilized a heating pad for pain relief).

    Another study wanted to examine the claim that gua sha increased microcirculation. Increasing circulation in the body can help on a number of levels, including in reduction of inflammation and pain. Researchers at the Beth Israel Medical Center’s Continuum Center for Health and Healing found a fourfold increase in microcirculation shortly after gua sha treatment was administered, a result that was significantly more pronounced in female study participants. This same study also found that there was a pain-relieving mechanism to the treatment, but researchers were unable to identify it.

    ASTYM research

    There is also research that supports ASTYM, the therapy that is very similar to gua sha. This research is sponsored by the company that makes ASTYM therapy tools, but the results span the U.S. and include data from 10,000 study participants. The full report includes promising results, such as:

    • Decreased pain and increased range of motion where scar tissue is present
    • Increased fibroblast activation and number (fibroblasts are the most common cells in human connective tissue and help with wound repair and construction of cartilage)
    • Improved tendon repair

    Yet another meta-analysis of studies looking at gua sha found five randomized controlled trials and two controlled clinical trials that presented scientifically valid conclusions. The analysis focused on musculoskeletal pain and identified three possible pain-relieving mechanisms:

    1. Increase in microcirculation
    2. Stimulation of serotonergic, noradrenergic, and opioid systems to relieve pain
    3. Interference with the nociceptors, pain sensors, that then minimizes pain

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Here’s how sleep and pain are connected (and 10 ways to improve your sleep!) 

    Sleep is as fundamental as eating. Without the right amount of sleep you can actually increase your risk of a variety of medical conditions, including increased pain. It might be surprising to hear that sleep can be responsible for various levels of chronic pain but it is essential to understand that without sleep your body can’t regenerate and renew the way nature intended. Here’s how sleep and pain are connected, as well as ten ways to improve your sleep.

    Why are we so focused on sleep and pain? 

    We believe in a holistic approach to treating chronic pain. This means it is critical to keep all aspects of a healthy body in mind when treating a condition. Sleep is part of this process and without a proper night’s sleep you may exacerbate existing pain or even experience increased or new pain.

    Click Here to Visit the Store and find Much More….

    For example, in March of 2014 researchers at the University of Warwick in England determined that better sleep could help chronic pain patients stay more active and, in return, lessen their overall pain.

    There is a vicious circle when it comes to sleep and pain. Is the pain causing the insomnia or is the lack of sleep causing the pain? Physical activity is a common recommendation for someone with chronic pain but if the patient is too exhausted to exercise and unable to sleep at night they may unwittingly be causing more pain overall. Of course, it isn’t as easy as telling someone with pain-related insomnia to get more sleep. There needs to be better treatments to help patients get quality rest.

    Lead researcher, Dr. Nicole Tang, says:

    “The current study identified sleep quality, rather than pain and low mood, as a key driver of physical activity the next day. The finding challenges the conventional target of treatment being primarily focused on changing what patients do during the day. Sleep has a naturally recuperative power that is often overlooked in pain management. A greater treatment emphasis on sleep may help patients improve their daytime functioning and hence their quality of life.”

    Sleep and osteoarthritis patients

    Later in the year, a study published in the journal Arthritis Pain & Care explored the way sleep affects chronic pain in osteoarthritis patients. They cited the cycle the medical community previously understood as lack of sleep, increased pain, depression, and disability and noted that it may not play out in a neat circle.

    Their findings demonstrated that sleep was associated with both pain and depression at the beginning of the study but disability was not linked to baseline sleep disturbances. High pain levels that were paired with poor sleep also increased rates of depression. However, after a one-year follow-up sleep disturbances successfully predicted increased depression and disability but did not correlate to increased pain.

    Osteoporosis and sleep 

    In February of this year, another study in the Journal of Bone and Mineral Research demonstrated sleep problems may actually impact bone health which could have wider implications for individuals dealing with bone-related chronic pain issues, such as osteoporosis.

    Our bones are not made of the hard, rock-like substance that we know from museums. They regenerate daily and need healthy sleep to do so properly. The researchers suggest that sleep apnea may contribute to some cases of osteoporosis as it affects sleep duration, quality, and inflammation. This sleep disruption may impact natural bone metabolism.

    Of course, these pain conditions are just the tip of the iceberg and there are more ways that lack of sleep can impact a patient’s quality of life.

    Sleep and fibromyalgia

    The pain condition fibromyalgia is still very much a medical mystery. While many studies have been conducted to determine the underlying cause to help find a cure, the medical community still doesn’t entirely understand what causes fibromyalgia. At this time, most of the treatments are for the symptoms, which can help patients have a better quality of life, but there is a lot of research that still needs to happen to effectively understand this pain condition better.

    However, it is pretty clear that there is a correlation between fibromyalgia pain and quality of sleep. Fibromyalgia affects between 2 to 6% of people all over the world. The condition that was once assumed to be purely psychological has been getting more attention lately as researchers get a better, but still incomplete, understanding of the condition. One of the primary concerns is the sleep and pain cycle. The pain caused by fibromyalgia leads to lack of sleep or poor quality sleep which leads to increased fibromyalgia pain. But researchers have also found that improving quality of sleep, though a variety of methods, also improves the instances of pain.

    For this reason, it is important that the community continue to study the way sleep affects this condition and make recommendations and improvements for fibromyalgia patients. In the meantime we can continue working with individuals to help improve their own sleep patterns one night at a time.

    The cause of insomnia

    Of course, there is also no clear consensus on why some people experience insomnia while others don’t. It is frequently caused by a disruption to the sleep pattern, such as travel, or stressful events. As people age they may also experience more sleep interruptions. The amount of sleep our bodies need doesn’t change at all, but we are far more likely to wake multiple times throughout the night and have a hard time falling back to sleep.

    Sometimes insomnia is brought about by our own psychology. When you lay awake at night trying desperately to fall asleep, you could be talking your brain out of it all together. But there are other, more physical reasons as well. Pain of any level can cause sleep disruptions. Acute pain, however, eventually goes away. Chronic pain can make sleep much more complicated. When you wake multiple times in the night due to pain and discomfort your body isn’t getting the regenerative sleep it needs. This could lead to issues with your overall metabolism and digestion issues as well as possibly causing or exacerbating diabetes and, of course, increased pain.

    Click Here to Visit the Store and find Much More….

    How to improve your sleep to reduce your pain

    Because of the connection between sleep and chronic pain it is important for pain patients to get a better understanding of the effects of sleep and how to improve the quality of it in their lives. The vicious cycle can seem never-ending: pain makes it difficult to sleep, but the lack of sleep makes pain much worse during waking hours.

    Worrying about the lack of sleep increases the likelihood that sleep won’t happen or, when it does, that it will be fitful. How can you stop this cycle? There are a number of ways, from medical to behavioral, that you can change your own sleep patterns to get better quality sleep each and every night.

    1. Make sleep a priority

    You’ve probably heard plenty of advice to make lots of things in your life a priority. Experts say you should carve out time for exercise and make sure you’re eating right. In the workplace the “work life balance” is a big topic to encourage employees to make their personal lives as much of a priority as their professional lives.

    In all of these conversations, no one ever seems to mention sleep. The first thing everyone should do to ensure that their quality of sleep begins to improve is to give it the priority it deserves. Learn not to make excuses to avoid sleep and over time it will become easier.

    2. Establish bedtime routines

    This tip might be cheating because it is actually several tips in one. A bedtime routine has proven successful across the board. People who have good bedtime habits see significant better sleep quality than those who do not.

    No two bedtime routines are the same but some common ones include:

    • Turning off the television at the same time every night
    • Avoiding any blue light from cell phones, computers, or tablets
    • Putting on pajamas
    • Brushing your teeth
    • Crawling into bed and reading in silence for about a half an hour before turning off the light

    If this sounds simplistic, that’s because it is. These techniques are tried and true.

    3. Create a regular sleep schedule

    In conjunction with a good bedtime routine is the need for a regular sleep schedule. While there may be exceptions for special events, these really do need to be the exceptions not the rule when it comes to sleep.

    Instead, start your bedtime routine at approximately the same time every night. Wake up at the same time every morning with the help of an alarm. Do this even on the weekends if you can so you avoid negatively affecting your internal sleep clock.

    4. Nap when necessary

    People do not embrace napping nearly enough in our hectic Monday through Friday schedules. It sounds like a luxury only afforded to a small, elite minority of people or kindergarteners. However, napping has a number of restorative benefits.

    Napping has been shown to help people relieve stress and boost the immune system of individuals who do not get very much sleep at night. If it can do all that for people who get as little as two hours sleep at night, imagine what it can do to improve even a minor sleep debt without infringing on quality of sleep at night.

    5. Improve your mattress

    Of course, it is no secret that your mattress has as much to do with your sleep quality as your night time routines and your body’s physiology. You don’t even have to break the bank to buy a brand new mattress to improve the problem.

    A comfortable mattress topper, such as a pillow-top or memory foam topper, can do almost as much to help you get a better night’s sleep as investing in an entirely new bed. While you’re at it, consider replacing your pillow more often than you do to make sure it is still comfortable. And use the right pillow for your sleep style.

    Click Here to Visit the Store and find Much More….

    6. Make it dark

    There is quite a bit of research that shows that backlit electronic devices are disturbing our sleep cycles. Well, that isn’t the only culprit.

    Many people don’t sleep well at all even if there is a sliver of light in their bedroom. This means obscuring all clocks and other small lights and using black-out shades to block out ambient light from your neighborhood.

    7. Turn down the heat

    Temperature has as much to do with sleep quality as darkness. You’ve probably experienced restless nights where you find yourself in an endless loop of throwing the covers off of you throughout the night because you’re simply too hot.

    A lower temperature in the house actually helps your brain understand that it is time for bed. Plus, you’ll save a little extra in energy costs when you’re not actively heating the rest of your home.

    8. Don’t eat before bed

    Midnight snacks and late dinners are also a big problem when it comes to finding sleep. In fact, that is literally what late night meals do. Because your body is focusing energy on digestion it causes you to have less restful sleep.

    Don’t eat anything after a normal dinner time if you can. If not, make sure to have your last snack before 8 p.m. This applies to alcohol as well. While you might feel sleepy after a glass or two of wine, your sleep will actually be disrupted.

    9. Drink non-caffeinated tea

    If you do want to add comforting refreshment to your bedtime routine there is nothing better than non-caffeinated tea. Whether it is some blend of herbal teal that promotes sleep or the soothing flavors of South African rooibos, tea can be a very relaxing ritual.

    10. Don’t hit snooze

    Finally, there is one more thing that can help you improve your overall sleep quality. When your alarm goes off in the morning, don’t give into the temptation to hit snooze. In fact, that extra nine minutes of sleep does nothing to make you feel more refreshed and awake at all and will leave you tired and sluggish as you struggle through your morning routine.

    Alarm clocks aren’t all that healthy to begin with but they are necessary for many working professionals, so don’t make the experience worse by giving into the snooze button temptation. If you think you might, put your clock on the other side of your bedroom so you have to get out of bed to turn it off.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • 16 stretches for lower back pain you can do at work or at home

    When experiencing lower back pain, exercise is often the number one prescription for both treatment and prevention. While some lower back pain exercises focus on stretching and lengthening, others look at strengthening the muscles of the spine and abdomen for better support. Here are our favorite stretches for lower back pain, for both stretching and strengthening key muscles of the back. If you have a small quiet space at work, you can do many of these in just a few minutes. We’ve also included suggestions when you can modify for your chair. As always, talk with your doctor before attempting any of these stretches for lower back pain as some could aggravate your condition. If you’re not sure how to go through these stretches, it may be best to have a session with a physical therapist or highly-qualified personal trainer to show you how to do the motions correctly.

    Click Here to Visit the Store and find Much More….

    10 stretches for lower back pain for strength

    One of the best ways to encourage a healthier, pain-free back long term is by strengthening the muscles that support your core. Here’s where to get started.

    1. Un-crunches

    Many people perform a million crunches to increase strength in their abdomen to support a healthy lower back, but crunches are ineffective for strengthening deep core muscles at best and can increase lower back pain at worst. Try un-crunches instead.

    Lie on your back with knees bent. On an exhale, press your navel to your spine as you reach your arms towards the ceiling, raising only your head and shoulders off the floor. Hold for one or two breaths and lower down. Keep your head in line with your shoulders (don’t strain forward). Repeat until feeling fatigued, at least once a day.

    2. Belly-down leg lifts

    Lie on your stomach with legs stretched out long and arms resting comfortably at your sides, palms facing down. Lengthen your tailbone down towards your heels. Inhale deeply, and on the exhale, tighten the muscles of your left buttock to raise your left leg.

    Hold for two or three breaths, then lower down. Make your movements slow, and repeat until fatigued, once a day.

    3. Starfire pose

    Start on hands and knees, with wrists directly below shoulders and knees directly below hips. On an inhale, extend your right hand in front of you as you lift and extend your left leg out behind you. Keep toes of both feet flexed, tailbone extending down to engage the lower belly. Crown of the head should extend forward with a long neck.

    Stay here, or add some abdominal work. Inhale and extend fully, then on an exhale, bring your right elbow and left knee to touch. As you exhale, press your navel all the way back to your spine. Complete five touches and then repeat on the opposite side.

    Do this series once a day.

    4. Plank pose

    Plank pose is a simple pose that can completely change the front of your body. While it may seem strange to focus on abdominals for a strong back, weak abdominal muscles force the back muscles to do all of the heavy lifting. Stronger abs will help keep the spine aligned and ease the strain on the muscles of the lower back.

    Come to a high push-up position with hands directly below shoulders. Take some time to press down into the knuckles of the hands to minimize strain on the wrists. Legs extend back, about hip’s width distance apart. Press back through the heels (which should be perpendicular to the floor). Keep hips raised so they are in line with the shoulders.

    Bring shoulder blades onto the back and lengthen your tailbone down to engage the lower belly. Hold, starting with as many seconds as you can properly hold this form and gradually adding on time in the pose.

    If wrists become painful, this pose can be performed with forearms on the ground. Practice this pose daily, working up to three minutes of plank every day.

    5. Side plank lifts

    Just as plank pose revolutionizes the front of your body, side planks can help reactivate and strengthen dormant muscles along the sides of the body. These muscles are great stabilizers for balance and strength.

    Start by lying on your left side with your forearm resting on the floor, elbow directly beneath your shoulder. Right leg should be stacked directly on top of the left leg. If balance is tricky to begin with, you can rest your right foot on the floor slightly in front of the left foot. Lengthen your tailbone down towards the feet to engage the lower abs.

    Click Here to Visit the Store and find Much More….

    On an inhale, press into your forearm and engage the muscles of your abdomen to slowly lift your hips off the floor as high as possible. Lower on an exhale. Repeat as many times as you can maintain proper form. Repeat on the opposite side.

    6. Bridge pose

    Bridge pose is a great way to strengthen the entire length of the back while giving the abs and hip flexors a good stretch. Lie on your back with knees bent and feet on the floor. Feet should be hip’s width distance apart with toes facing straight forward and close enough to the body that you can graze your heels with your fingertips. Hands can be resting at your sides.

    Lengthen your tailbone down towards your heels. On an inhale, raise your hips. Try to distribute the effort across the entire lower back, not just in the buttocks. Press the back of your head into the mat or the floor, maintaining a curve in the neck (so it is not flat on the floor). Hold for five breaths, then lower slowly. Repeat as many times as you can maintain proper form.

    7. Bridge pose with leg lifts

    Come into bridge pose as above. On an inhale, lift one leg and raise it to the ceiling. Continue to lengthen your tailbone down to engage the abs and keep the back body firm. Replace that foot on an exhale and raise the other leg.

    8. Sphinx pose

    Lie on your stomach with forearms on the ground, elbows in line with shoulders and hands pointing forward. Lengthen tailbone down towards heels. Lift the left leg slightly and spin the inseam up and toward the sky. Lengthen out through the toes of that foot and place it down. Repeat with the other foot.

    Inhale and feel the crown of your head reaching towards to sky, lengthening out through the crown and extending through the feet evenly. Exhale and let your heart press forward. If you feel any pain in your lower back, engage the tailbone, lengthening down so much that you feel your hips lift slightly.

    9. Sphinx lift

    Come into sphinx as above. On an exhale, press into the tops of the feet and lengthen the tailbone down to raise your hips, thighs, and knees off the ground. Hold for an inhale, then exhale and lower. Repeat as often as you can maintain proper form.

    10. Complete corrective exercises with props

    In this video, personal trainer Lindsey takes a weightlifter through a back-strengthening workout to help him correct training errors and strengthen lower back muscles.

    6 stretches for lower back pain 

    While strength is absolutely necessary to maintain a healthy lower back, lower back pain exercises that include stretching are also a must. Muscles of the lower back need to be lengthened while they are strengthened to build a strong, long, and healthy spine. Here are six stretches for lower back pain.

    1. Child’s pose

    Child’s pose is one of the very first lower back pain exercises to try that gently stretches tight or contracted muscles. Gravity and breath does most of the work in this pose. Come to all fours. Bring your big toes to touch and open your knees a little wider. Sink back onto your heels and let your abdomen rest on or between your thighs. Arms can stretch out on the floor in front of you or come down along your sides. If your forehead does not quite reach the ground, use a book or a yoga block to rest it on.

    If you find that this hurts your knees, you can support your knees with a rolled up blanket or a pillow behind them before sitting back. You can also place a yoga block between your feet to sit on. Breathe deeply and evenly, imagining the breath traveling into your back and releasing tight muscles. Stay here for as long as it feels good.

    2. Figure 4 stretch

    For people who finding standing to be too painful, a figure 4 stretch can be a great way to find relief from pain in the lower back and hip. Lie on your back with knees bent and feet flat on the ground. Feet should be hip’s width distance apart and close enough to the body so that you can graze your heels with your fingertips.

    Pick up your right foot and place your right ankle on your left knee. Thread your right hand between your thighs to clasp behind the hamstring. Inhale here, then on an exhale, press your navel to your spine and lift the bottom foot, bringing the shape to you. Keep both feet flexed to keep the legs active and engaged, and lengthen your tailbone down towards where your feet were on the floor. Breathe into the stretch, holding for five to ten long, steady breaths. Repeat on the other side.

    To get in some stretches for lower back pain at work, you can also do this one while sitting in your office chair.

    3. Knees to chest

    Another lower back pain exercise that you can complete while lying down is one of the simplest. Lie on your back. Inhale deeply, and on an exhale bring both knees into your chest, holding them with your arms. You can stay here if this feels good, or you can give yourself a spinal massage by making circles with your knees or rocking from side to side.

    4. Piriformis stretch

    The piriformis is a muscle that runs deep within the buttocks. If this muscle is injured or contracted, sciatica pain can result. Stretches for lower back pain should include this stretch even if the pain is not in this muscle, as a healthy piriformis makes for a happy and supported back.

    Click Here to Visit the Store and find Much More….

    Lie on the back with both legs extended and arms out in a “T.” Inhale, and on the exhale, move your navel towards your spine and draw your right leg into your chest. Inhale here, then on the exhale extend the leg up to the sky and release it across the body (to the left).

    There are two ways to complete this:

    • Keep both hips on the ground and use a strap looped around the ball of the right foot. Let the leg cross the body only as far as you can keep both hips on the ground. If you have a tight piriformis, this may not be a big movement, but doing this daily will yield big results.
    • Treat this stretch more like a twist and let the hips stack as the right leg reaches towards the ground. Use pillows or yoga blocks to prop the leg up if it doesn’t quite reach the ground.

    Whichever method you choose, breathe deeply into what is opening. Hold for five to ten deep, even breaths, then repeat on the other side.

    5. Runner’s lunge

    A lunge may seem counterintuitive when working on stretches for lower back pain, but a lunge releases the hip flexors at the front of the leg. Some lower back pain is caused by poor posture with the pelvis tucked under. This shortens the hip flexors in the front and does not allow a person to restore their natural, healthy lumbar curve.

    Stand with feet hip’s width distance apart. Take a big step forward with the right leg, bending into the front knee and coming onto the balls of the foot of the left leg. To protect your knees, make sure that the front knee is directly over the front ankle (and not bending in front of it).

    Drop the back knee to the floor, and bring your hands to your front knee. Push evenly out through the front shin and the heel of the back foot. To protect your lower back, lengthen your tailbone down towards the ground as you reach with the front shin and back heel. Inhale, coming out of the lunge a little, then exhale and settle back in. Repeat this action for five to ten breaths, then switch legs.

    6. Legs up the wall

    This is another easy supine lower back pain exercise that stretches and relaxes all of the muscles of the body. Scoot yourself as close as you can to the wall, with one hip touching and knees bent. Lean back onto your forearms to swing your legs up and onto the wall. Your buttocks should be as close to touching the wall as possible, so pull yourself closer if possible and you are flexible in your hamstrings. If it’s not comfortable, feel free to move back and bend your knees.

    Another variation of this pose is supported legs up the wall, a restorative and deeply relaxing variation that feels great after a long day. This also promotes restful sleep and can help you deal with stress. Check out this video from Yoga International to learn how to do this pose correctly.

    Whichever version you choose, breathe deeply and relax here for five to ten minutes.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • 12 simple and easy yoga for hip pain poses to find relief 

    If you are suffering from hip pain and want to try exercise for relief, yoga for hip pain may be the answer. Here are 12 simple poses to get you started!

    Can yoga help hip pain?

    The short answer to whether or not yoga can help relieve hip pain is yes, but knowing some hip anatomy can help you better understand why.

    The hip joint is a ball-and-socket type joint that consists of the thighbone (the top of your femur bone, the trochanter, is the “ball” of the joint) nestled into the three bones that combine to make the “socket” portion (the ilium, the ischium, and the pubis).

    Click Here to Visit the Store and find Much More….

    Inside the joint itself, smooth white cartilage covers the head of the femur and lines the acetabulum (the cup that receives the femur). Synovial fluid created in the joint lining cushions and lubricates movement in the joint. This helps bones move without pain or irritation. Outside of the bones, ligaments, tendons, and muscles work together to further stabilize the joint and prevent dislocation.

    Yoga for hip pain helps to strengthen and stabilize your entire hip joint while gently stretching and lengthening tendons and ligaments to increase the hip’s range of motion. It is low impact and easy to adjust for beginners and more experienced practitioners. Yoga also relieves the stress that comes with a pain condition, balancing the body and mind.

    Keep reading for some good poses to help you get started!

    12 yoga for hip pain poses

    These yoga poses for hip pain can be done at any level of fitness, from chair yoga to more complicated and intense stretches. It is important to talk to your doctor before beginning any new fitness program. A qualified yoga teacher can also help you modify poses to your level of experience. As always, if something does not feel right in your body, back out of the pose and try something else.

    Here are 12 of our favorite yoga poses for hip pain.

    1. Legs up the wall

    Legs up the wall is a restorative pose that can release the lower back. Lower back tension often leads to hip pain, and this simple posture is a great way to relax and unwind at the end of the day.

    Sit so that your right hip is touching the wall. Lean back onto your forearms, and as you do so, swing your legs up the wall. Your sitting bones may make contact with the wall, but if that is too intense on your hamstrings, move them away as far as you need to. Allow your arms to relax at your sides and your eyes to close. Stay here for several minutes.

    Variations include:

    • Bending your knees and bringing the soles of the feet to touch, allowing knees to open
    • Opening legs in a straddle up the wall

    2. Chair figure 4

    This posture is great for people who have difficulty getting up and down from the floor (and those who need yoga for hip arthritis).

    Sit on a chair with both of your feet on the floor, directly beneath your knees. Pick up your right foot and place the right ankle on the left knee. Using your breath, place gentle pressure on the right knee to keep moving it towards the floor (but don’t press hard and back out if it hurts your knee).

    Stay here for at least ten breaths, then switch sides.

    3. Reclined figure 4

    If you can get up and down from the floor with ease, reclined figure 4 is a great hip opening practice for you.

    Lie on your back with knees bent and feet on the floor. Place your right ankle on your left knee, allowing your right knee to press away from your face. You can stay here, or, on an inhale, lift your left foot off the floor, moving your left thigh towards you. Interlace your hands around your left thigh and pull the thigh towards you as you press the thigh into your hands.

    This can get intense, so go slowly. Stay here for at least ten breaths, then switch sides.

    4. Baby cradle

    Baby cradle is a good warm up stretch as you increase your hip flexibility. Sitting on the floor, bend your right knee and lift your right leg up so that you can wrap your right arm around your knee and your left arm around your right foot (cradling your lower leg like you would a baby).

    You can move gently from side to side or in circles, exploring motion in the hip joint. Hold for several breaths, then switch sides.

    5. Happy baby

    Lie on your back and draw your knees to your chest. Open your knees wider than your body, and reach between them to grab the outside of your feet (or your ankles or calves). Open your feet to “stand” on the ceiling, flexing the toes toward you.

    Keep your lower back on the earth and your head and shoulders relaxed. With each exhale, allow your knees to soften towards the ground. You can also apply traction by pressing your feet into your hands as your hands pull gently down on your feet. Rocking side to side can help relieve tension in the lower back, too. Stay here for at least ten breaths.

    Click Here to Visit the Store and find Much More….

    6. Seated twist

    A seated twist releases lower back tension that may cause hip pain.

    Start with both legs extended out in front of you. Sit tall with a long spine. Bend your right knee and stack it on top of your left knee. You can keep your left leg extended forward with the toes flexed, but if your hips are feeling open and you can keep both sitting bones on the ground, bend the left knee and bring the left foot towards your right hip. Hug your body towards your right knee with both arms.

    Inhale and lift your right arm up and overhead, placing the palm on the ground behind you. You can keep hugging your right knee with your left arm if this twist is enough, or you can hook your left elbow on the outside of your right knee for a deeper twist. As you inhale, lengthen your spine until you feel the crown of your head lifting towards the sky.

    As you exhale, pull your navel to your spine to deepen the twist. Stay here for five to ten breaths, then unwind on an inhale and shake out your legs before moving to the other side.

    7. Twisted root

    Lie on your back with knees folded into your chest. Open arms into the shape of a “T.” Cross your right leg over your left, twining them around each other (like a twisted root). Inhale deeply, and on an exhale, drop your legs over to the right. You can look left if your neck feels good.

    With each breath, relax your left shoulder closer to the earth, and allow your legs to get heavy. Stay here for at least ten deep, even breaths, then switch sides.

    8. Easy pose with a forward fold

    Sit on the floor with legs crossed. If your knees are very high off the ground, you can support them with yoga blocks. Inhale and lengthen the spine, then exhale and fold forward, arms outstretched in front of you.

    Stay here for at least ten breaths, then inhale to rise up, switch the cross of your legs, and fold forward again.

    9. Bound angle

    Sit on the floor. Bring the soles of your feet to touch and allow your knees to open to the sides. Hands can be wrapped around the feet or ankles. If your knees are very high off the ground, you can sit on a blanket or a bolster and place yoga blocks under your knees to support them.

    Lengthen your spine, and on an inhale begin to hinge at the hips to fold forward. Do not round the spine, especially if you have lower back pain. This fold may be very slight, but that’s okay. Tuck your chin to your chest, close your eyes, and take ten deep, even breaths.

    10. Firelog

    From a seated position, bend your right leg and bring your shin parallel to the top of your yoga mat. Bend your left knee and place the left shin on top of the right so that knee stacks on ankle and ankle stacks on knee (like logs for a fire). If there is a gap between your left knee and your right ankle, use a yoga block or a blanket for support.

    This can be quite intense, just like this, but if you would like a deeper stretch, inhale deeply and begin to fold forward. Hold either variation (upright or folded) for at least 90 seconds (but up to five minutes) before switching to the other side.

    11. Pigeon pose

    Start on all fours. Bring your right knee to the outside of your right wrist and extend your left leg long behind you. Try to keep your hips level. Adjust the intensity of the stretch by moving your right foot closer to your left hip (less intense) or more towards parallel with the top of your wat (more intense). You can also place a yoga block or a blanket underneath your right hip if it need support.

    Stay lifted for a few breaths, then, on an exhale, slowly begin to fold forward over your right leg. You can come to forearms on the mat, onto blocks, or all the way to your forehead. Take your time and go slowly, following your deep, even breath. Stay here for at least 90 seconds (and up to five minutes).

    Press into your hands to lift your torso slowly, then take any stretches or movements you need before moving to the other side.

    12. Wall figure 4

    Wall figure 4 can be extremely intense, even more so than pigeon. This is a directed opening of the hip that some practitioners find too intense.

    To come into the pose, sit with your back against a wall and bend your knees, placing both feet on the ground. Pick your right foot up and place your right ankle on your left knee. Move your left foot out as far as you need to get your ankle placed, then gradually move your left foot toward your sitting bones.

    You will feel an intense stretch of the muscles of the hip, including the piriformis. Hold for at least five breaths but up to five minutes, then release and move to the other side.

    Yoga for hip pain programs

    For those of us who prefer some guidance as you start yoga hip stretches, here are some video practices to try.

    Chair yoga for hips (less active)

    This gentle, short, hip opening practice is great for people with limited mobility who want to ease into yoga for hip pain.

    Chair yoga for hips (more active)

    This hour-long practice is more energetic but still offers excellent support for the hips, lower back, and hamstrings. Poses to build upper body strength are included, but the focus really is on hip opening, stretching, and strengthening.

    Click Here to Visit the Store and find Much More….

    Yoga for hips and lower back release

    A full (but short) practice that works the whole body with breath and stretching through the lower back and hips. Good pace for beginners.

    Hip emergency for tight hips

    Good for advancing beginners, this 20-minute class explores hip opening in pigeon but also in more active poses, such as three-legged dog.

    Three stretches for tight hips and mobility

    Another short video for intermediate practitioners that explores pigeon, shoelace, and a variation on half lotus.

    Yoga poses to avoid with hip pain

    While yoga is a wonderful, non-invasive way to gently relieve hip pain, there are a few things to look out for. People with hypermobility in their joints may need to increase stability or risk further injury. Hypermobility in the joints means that the tendons and ligaments are exceptionally flexible. Without building strength and stability, this flexibility can result in dislocations or other injury.

    Additionally, people with hip pain from arthritis may experience painful inflammation if they place all of their body weight on the joint and hold it there for an extended period of time (as in pigeon, for example). Using props to support the body’s weight can help, as can moving in and out of the posture, slowly and following the breath, to gently increase your range of motion and strength.

    The best way to avoid injury and protect yourself as you do yoga for hip pain is to listen to your body. If you feel a sharp, stabbing pain in any pose, back out of it and either use props to make it more approachable or try another less intense pose or variation.

    Another indication that a pose is too deep is your breath. If your breath becomes short and shallow, and you feel like you cannot draw a deep, slow breath, the pose is too intense at this point in your practice.

    Ultimately, you should feel good in your practice, even as you stretch and work your hips. This doesn’t mean there won’t be effort and some “therapeutic irritation,” but you should be able to breath and work gently through the minor discomfort that arises. If not, take a break, talk to your doctor, or head to a nearby yoga class for in-person guidance.

    Other minimally-invasive hip pain treatments

    If yoga for hip pain doesn’t fully relieve your hip pain, there are other minimally-invasive treatments that can help. These include:

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • What to do for a pinched nerve in neck?

    Neck pain is very common, so it’s unsurprising that there are many reasons why your neck might be hurting you. If you’re unsure of why you’re experiencing neck pain, check out this article for more general information on neck pain causes and solutions. In this post, we focus on one particular neck pain cause: a pinched nerve. What exactly is a pinched nerve in the neck, and what can you do about it? Here’s what you should know about pinched nerve in neck causes, symptoms, and treatment options.

    What is a pinched nerve in the neck?

    Pinched nerves happen when other parts of the body, such as bone and cartilage, place too much pressure on, or “pinch,” nearby nerves. They can occur just about anywhere and are sometimes caused by something serious, such as arthritis, a herniated disc, or a traumatic injury. In other cases, pinched nerves can be traced back to something much simpler, like poor posture or repetitive movements.

    Click Here to Visit the Store and find Much More….

    Neck pain can be severe, exhausting, and even scary. But it’s also very treatable. Whatever is causing your pinched nerve, there are many ways to ease the symptoms. You can even do some of them at home! We’ll go through the most common treatments later in this article.

    First, however, you should confirm that your neck pain is the result of a pinched nerve. In the next section, we’ll review the symptoms of a pinched nerve so that you have a better idea of whether or not it’s the source of your pain. But remember: only a physician can diagnose you with a medical condition. Seeing your doctor is the only way to know for sure if you have a pinched nerve in the neck.

    What does a pinched nerve in the neck feel like?

    Pinched nerve in neck symptoms can be divided into three main categories: numbness, pain, and muscle weakness.

    Numbness from a pinched nerve may manifest as a loss of feeling or a strange tingling. The tingling is often described as a pins and needles sensation, like the affected area has “gone to sleep.” Depending on how long your pinched nerve has gone untreated, the tingling may last anywhere from a few minutes to a few hours, or it may be ongoing.

    Pain from a pinched nerve can take different forms. Some people experience a burning or stabbing sensation, while others describe it as more of an ache. Muscle weakness simply means that the affected area tires more easily, and that it can’t support your usual activities the way it used to.

    Some pinched nerves heal on their own with proper treatment, but they can become chronic.

    Chronic pinched nerves occur when the pressure on the nerve remains constant or gets worse over time. This can lead to permanent nerve damage. If your pinched nerve in neck symptoms last for more than a few days, consult a doctor. Pain is not normal and, in the case of a pinched nerve, may lead to chronic pain and worsening symptoms if it is not treated.

    What to do for a pinched nerve in neck: 11 treatments

    If you suspect you have a pinched nerve in the neck, your first step should be to see your doctor right away. They will make an official diagnosis and help you figure out which treatment options are best for you. Below is a list of pinched nerve in neck treatments that your doctor might recommend.

    Experiment with at-home treatments

    There are several ways to treat pinched nerve pain at home. Some of them are intuitive, such as finding and remaining in a comfortable position for as long as possible. Others might require a little more effort, such as maintaining a healthy weight or learning self-massage techniques designed to reduce neck pain.

    Still others involve monetary investment, such as buying a standing desk so you spend less time hunched over a computer. Experiment with at-home treatments until you find the ones that work for you. Always talk to your doctor before starting any treatment that makes significant alterations to your diet or exercise routine.

    Make sleeping adjustments and buy pillows

    Getting a good night’s sleep with a pinched nerve can be difficult, but it’s an important part of the treatment process. The way you sleep at night has a big impact on how your neck feels the next day. Try to find a comfortable sleeping position and stick with it. Sleeping on your back and using a supportive pillow are good places to start.

    Click Here to Visit the Store and find Much More….

    If your pillow isn’t supportive enough or is actively causing you pain, you may want to consider purchasing a new one. Pillows for neck pain are specially designed to ease neck pain not just while you sleep, but in other situations that might put strain on your neck, such as long car rides.

    You might also want to take a pain reliever or do some stretches right before bed; this way, their beneficial effects will last you through the night. We’ll talk more about both of these treatment options in later sections.

    Try neck stretches for pinched nerve

    There are many different neck stretches designed to mitigate neck pain. After getting the go-ahead from your doctor, do a little research on neck stretches and try as many as you can. Pace yourself: don’t try them all at once, especially if you’re not used to stretching that area. If any of the stretches cause you pain or discomfort, stop immediately and take a break.

    Once you’ve found the stretches that work best for you, you can use them as both a preventative and a pain-relieving measure. Take a little time every day to go through your stretches, and then also do them whenever your neck is bothering you.

    Do neck exercises

    In addition to stretches, neck exercises may be beneficial. You don’t need to go to the gym for this. There are plenty of neck exercises you can do at home, no special equipment required.

    First, consult your doctor before starting a new exercise routine. Then, like with the stretches, set up a time to do your exercises and stick with it. As you exercise, pay attention to how your neck feels. The minute you feel uncomfortable, stop. You may tire easily in the beginning, but the more you exercise, the stronger—and, hopefully, less painful—your neck will become.

    While exercise can help alleviate pain, be cautious about which exercises you choose to do. As we mentioned earlier, pinched nerves can be caused by repetitive movements. So doing the same exercise repeatedly, or doing an exercise where you have to move your neck the same way over and over again, could cause more pain in the long run.

    Use hot and cold therapy

    Using heat and/or cold is one of the more affordable ways to relieve pain. They both can be applied in a variety of ways. A hot or cold towel might do the trick. You may also choose to spend some time under a hot shower or apply a bag of frozen vegetables to your neck.

    Always be careful when using heat and/or cold therapy. To avoid burns, limit the amount of time you keep the source of heat or cold on your heck, and don’t let it get excessively hot or excessively cold. If you’re using a store-bought treatment, read and follow all of the instructions.

    Visit a physical therapist

    Physical therapy is a broad term that encompasses numerous treatment methods, including but not limited to, many mentioned in this article, such as heat/cold therapy, stretches, exercises, and chiropractic.

    Receiving guidance from a professional, however, can be more helpful and more comforting than going it alone. A physical therapist is specially trained to assess your needs and design a treatment program just for you. They will also suggest lifestyle changes to prevent and mitigate neck pain in the future.

    Click Here to Visit the Store and find Much More….

    Go to a chiropractor

    Chiropractors specialize in treating all manner of back and neck ailments. They can use spinal manipulation tip to ease your pain and, similar to a physical therapist, give you advice on what you can do at home to help your neck feel better.

    A word of warning: chiropractic care may not be safe for everyone, so talk to your doctor before making an appointment.

    Try acupuncture

    This ancient therapy originated in China thousands of years ago. It involves inserting thin needles under the skin in specific places along the body. Stimulating those places can supposedly treat a variety of conditions, including pain, but whether or not acupuncture truly works that way is still under debate.

    Some studies found it to be an effective treatment, but others suggest that many of acupuncture’s perceived benefits owe more to a placebo effect than to the acupuncture itself.

    Regardless, acupuncture is generally considered safe, as long as the acupuncturist is reputable, experienced, and uses clean needles. If you decide acupuncture is the way to go, you will want to do your due diligence before selecting an acupuncturist. Make sure that whomever you visit is properly licensed and registered with your state. You can also talk to your doctor for recommendations.

    Take medication

    You may have already tried over-the-counter pain relievers before ever realizing that you had a pinched nerve. If you find those helpful, talk to your doctor about continuing to take them.

    If they aren’t helping, talk to your doctor about getting a prescription for something stronger. For example, corticosteroids may be able to alleviate pain that’s too severe for over-the-counter medications to handle. They can be taken orally or injected, as we’ll discuss in the next section.

    Try neck pain injections and surgery

    You might be anxious about the idea of needing injections or surgery. The good news is that you probably won’t need either of them! Both of these treatments are an absolute last resort. Only if all of the other treatments in this list are unsuccessful should you even consider surgery or injections.

    Corticosteroid injections are used to reduce inflammation, which in turn can relieve pressure and pain in the affected area. They can be an especially important treatment to do alongside physical therapy or chiropractic care. While you manage the pain, you can go through strengthening and stretching routines to resolve the underlying cause of pain.

    Note that these injections are minimally-invasive, but they still have potential side effects. This is especially true when it comes to long-term use.

    If all other treatment methods fail, some pinched nerves will require surgery. In that case, a surgeon will go in and shift whichever body part is pressing on your nerve to a better, less painful position. But again, surgery is only used in “worst-case scenario” situations. You don’t have to even begin worrying about that until you’ve exhausted all of the other, less invasive treatment approaches.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • Pain on top of foot: potential causes and treatments

    Pain on top of foot: potential causes and treatments

    Your feet are made up of many moving parts: bones, tendons, nerves, muscles, and more. If something goes wrong with just one of these tiny parts, your entire life can be thrown out of whack. Foot pain makes the most basic of tasks more difficult or even impossible. While any part of your foot can become painful for any number of reasons, this article focuses on pain on top of foot. This is also called the Lisfrank area. We’ll discuss some of the common pain on top of foot causes as well as potential treatments.

    Why does pain on top of foot occur?

    There are many reasons why the top of your foot might be bothering you because it contains so many different working parts. The information below isn’t intended to take the place of professional medical advice. Only a doctor can diagnose you with a medical condition.

    Click Here to Visit the Store and find Much More….

    That being said, not knowing the cause of your pain can be stressful and scary. Hopefully, this article can take a little bit of the mystery out of your top of foot pain by providing you with a place to start your research.

    Some potential pain on top of foot causes include:

    Tendonitis

    Tendons are cords that connect your bones to your muscles and allow the human body to move in all the ways that it does. The most famous is the Achilles tendon, or the Achilles heel, which runs down the back of your leg. However, you have tendons all over your body.

    Tendonitis occurs when a specific set of tendons becomes inflamed, causing pain, swelling, and stiffness. In particular, tendonitis on top of foot is called extensor tendonitis. While this condition can be caused by a traumatic injury, a more common cause is repetitive movements.

    Gout

    Gout is a subset of a condition that many people in the United States and around the world know all too well: arthritis. It can have a variety of causes, including injury, obesity, or even certain medicines.

    Gout is characterized by swelling and intense pain, usually in the big toe, although other areas of the foot and body can be affected. One of its most distinguishing features is the fact that its symptoms regularly subside, allowing the sufferer to resume a normal lifestyle until the next flare-up.

    Injury

    There are many ways you can injure your foot, from dropping something on it to moving it the wrong way to simple overuse. Sometimes you might injure yourself and not realize it until later when symptoms begin to manifest. Other times, such as when you have a sprain, a fracture, or a broken bone, you’ll notice right away.

    If the injury isn’t serious, your foot will likely heal on its own. But if your pain is severe and doesn’t resolve, or if you can feel that a bone is no longer where it should be, see a doctor right away.

    In some cases, a ganglion cyst may form after a foot injury. This is a fluid-filled lump just under the skin. If it gets too close to a nerve, you may feel a burning or tingling pain. This is another case when you should talk to your doctor.

    Peripheral neuropathy

    Peripheral neuropathy is a condition in which your nerves, whose job it is to relay pain signals to your brain, have gone haywire.

    For example, they might end up telling your brain that your foot is in pain, even when you haven’t done anything to hurt it lately. Symptoms of peripheral neuropathy may include, but are not limited to, numbness and various kinds of pain (tingling, stabbing, and so forth.)

    Click Here to Visit the Store and find Much More….

    Toe pain

    Pain in other parts of your foot, such as the big toe, can also lead to pain on top of foot, since they are so close to each other. We have already discussed gout, which commonly affects the big toe.

    If you believe your foot pain stems from a problem with your big toe, read through this article to learn more about big toe pain causes and solutions.

    How to prevent pain on top of foot

    If you’re looking to prevent foot pain, it’s important to take care of your feet. But what does that mean?

    Try to avoid lots of repetitive movements, which can aggravate foot pain. If you begin to feel pain while you are exercising, stop what you’re doing as soon as you can and take a break.

    In the case of gout, a crucial step towards preventing future outbreaks can be changing your diet. A big risk factor for gout is the presence of excessive uric acid in the system. Eating a lot of meat and seafood or drinking a lot of beer increases the body’s uric acid content.

    Finally, your footwear can have a big impact on how your feet feel, for better or worse. If your foot pain is caused by metatarsalgia, the shoes and insoles on this list may help. Shoes and insoles designed to relieve other sources of foot pain are discussed later in this article.

    How to treat pain on top of foot: 9 treatments

    Not all of the following foot pain treatments will be effective for every cause, and not all treatments are safe for all patients.

    This is why it’s so important to discuss your foot pain with your doctor before trying any treatment for top of foot pain. Once you have a diagnosis, your doctor will be able to determine which treatments have the best chance of helping you recover.

    At-home treatments

    The easiest pain on top of foot treatments are those you can try by yourself in the comfort of your own home. Heat and cold treatments, for instance, are a cheap and simple solution for foot pain. But although they are often lumped together, heat therapy and cold therapy are two distinct treatments. The Cleveland Clinic has put together a chart to help you determine which one will work best for what ails you.

    Another at-home treatment is to simply rest. The more you strain an already painful foot, the longer it could take to heal. Try keeping the foot elevated, and don’t walk or stand any more than you have to until it starts to feel better.

    Finally, you may have to make some changes to your lifestyle. For example, obesity often contributes to or worsens foot pain. If that’s the case for you, talk to your doctor about safe ways to transition to a healthier daily routine.

    Stretches and exercises

    Stretching and exercising are important both for your general health and for managing foot pain. If you already exercise regularly, great! Just make sure that your current exercise habits aren’t contributing to your foot pain. For example, swimming is a low-impact exercise that will put much less pressure on your feet than, say, playing tennis.

    You may also wish to look into stretches and exercises specifically designed to strengthen the top of your foot. This list might be a good place to start.

    Listen to your body as you work out, especially if you aren’t used to exercising. If you feel tired or your pain gets worse, stop immediately. With a little time and patience, you should be able to develop a stretching and exercise routine that works for you.

    Medication

    For many people, pain means reaching for pain medication. There’s no reason not to take the recommended dose of over-the-counter medicines if you find them helpful and if you aren’t taking other, contraindicated medicines. But if the pain persists for more than a few days, you should be examined by a doctor.

    Click Here to Visit the Store and find Much More….

    In more serious cases, you might require prescription medications. If over-the-counter treatments aren’t putting a dent in your foot pain, your physician may be able to recommend something stronger.

    Buy new shoes or orthopedics

    As mentioned previously, proper footwear can make all the difference in preventing foot pain. But even if your feet are already painful, a good pair of shoes or insoles can still be invaluable. Select shoes that fit properly and provide good arch support. If your shoes are very worn out, don’t keep wearing them. Old shoes won’t provide the sort of support your feet need to stay healthy.

    Additionally, if your foot pain is caused by extensor tendonitis, switching to lower heels can be beneficial. This is because excessive tightening of your calf muscle causes extensor tendonitis. The more time you spend in very high heels or stilettos, the more pressure you put on the top of your foot, and the more likely you are to develop extensor tendonitis.

    If you can’t or don’t want to buy entirely new shoes, orthopedics may be a useful compromise. Orthopedic insoles can improve your old shoes so they support you better.

    Massage

    Nothing feels better than a good foot massage! That’s especially true when you’re suffering from foot pain.

    Massages can release tension in your foot, thereby reducing pain. You can either visit a professional massage therapist, read up on self-massage techniques, or invest in a foot massager.

    Physical therapy

    Physical therapy pairs many different pain treatments—including heat/cold therapy, chiropractic, and stretches and exercises—with professional expertise and advice.

    A physical therapist will assess your condition and create a customized treatment plan to give you the greatest chance of recovery.

    Acupuncture

    Many people swear by this ancient Chinese treatment, and experts agree that it is safe so long as the acupuncturist is experienced and reputable.

    Acupuncture involves inserting long, thin needles under the skin at particular points. If you’re not squeamish around needles and you have already exhausted other treatment options, acupuncture may be worth looking in to.

    Chiropractic

    Chiropractic is not the best treatment option for everyone, so be sure to consult your physician before pursuing it.

    If they give you the go-ahead, then you can expect your chiropractor to manipulate and adjust your trouble spots. Repeated visits may be necessary, depending on the severity and nature of your foot pain.

    Foot pain injections and surgery

    Finally, as a last resort, you may wish to consider injections or surgery.

    Steroid injections can be helpful in some foot pain cases, including those caused by tendonitis. They work by reducing inflammation in the affected area, thereby reducing both pressure and pain. But while steroids alleviate symptoms in the short term, using them repeatedly over the long term can have serious consequences, so they’re best undertaken with other complementary treatments like physical therapy.

    Surgery may also be necessary, depending on the severity of your pain and what’s causing it. Broken bones and ganglion cysts are among the conditions more likely to require surgical intervention.

    These treatments are not to be used as the first line of defense against pain on top of foot. Most cases of foot pain will not require such drastic action. Talk with your doctor and try the other, less interventional treatments described in this article before considering injections or surgery for your foot pain.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • 10 of the best yoga poses for neck pain relief

    The verdict is in: tech neck is real, and it could be causing you tremendous pain. If you are one of the millions of people who spend an average of 11 hours per day hunched over a computer or looking at a screen, you may frequently experience neck pain that ranges from mildly irritating to debilitating. If you find yourself in this situation, yoga for neck pain can help. Here’s some poses you can try.

    Will yoga help my neck pain?

    Yoga for neck pain is an easy, side effect free way to relieve all sorts of pain in the complex area of your body that includes the neck, shoulders, and upper back. Yoga can be practiced anywhere, at any level, and with very little experience. Yoga poses for neck pain are even easy to do while sitting at your desk or while watching TV.

    Click Here to Visit the Store and find Much More….

    Better still, you don’t need special tools, equipment, or clothing. Yoga is available and accessible for every person, just as they are.

    Yoga for neck pain extends to the whole body

    While a pain in the neck can originate there, in some cases, the interlocking muscles, tendons, and bones of the neck, shoulders, and upper back are related and cause what is known as referred pain.

    Referred pain originates in one part of your body, but you feel it somewhere different. This means that an injury to the trapezius in the upper back can cause tightness and pain in the shoulders and neck. In some cases, this referred pain can even lead to headaches and other seemingly-unrelated side effects.

    Yoga for neck and shoulder pain is also often helpful for relieving headaches and other types of pain. When yoga for neck pain and headaches is recommended, this might even help with shoulder and upper back pain. In short, the entire area of the upper back, shoulders, and neck can benefit from yoga for neck pain.

    10 yoga for neck pain poses

    When starting off with any exercise program, it’s important to talk to your doctor. They will make sure that you are healthy enough for activity and may offer suggestions for areas to focus on. They’ll also be able to tell you if you need to avoid certain postures.

    Once you get the all-clear, you may want to start by finding a qualified yoga teacher in your area. Yoga teachers are trained and well-versed in the anatomy of the upper back, neck, and shoulders and are able to clearly explain the connection between the poses you are doing and the potential for pain relief. When you attend your first class, ask for suggestions or modifications when you need them.

    The most important thing to remember when starting yoga for neck pain is to listen to your body.

    Sharp, stabbing pain or numbness and tingling are signs that you need to back off from the pose. This is crucial if you are using videos at home. Trying to pretzel yourself into a pose you are not ready for can cause further injury. Go slowly, and be compassionate with yourself, wherever you are starting.

    Finally, as you begin the poses below, remember to keep breathing. Use your breath to move into a pose and to relax once you get there. Deep, even breathing is key. If you find yourself unable to take a full breath, that’s another sign you’re in too deep.

    Start with the first pose and move all the way to number ten as you are ready.

    1. Neck rolls

    This can be a powerful release, but be mindful of how it feels in your neck and go slowly. Sit relaxed, either in a chair with both feet on the floor or on the floor itself. Take a deep breath in, and on an exhale, drop your chin to your chest. Inhale, and slowly bring your right ear to your right shoulder. Exhale to return to center, then inhale your left ear to your left shoulder. Repeat at least three times on each side.

    Some people will feel comfortable rolling their neck in a full circle, inhaling as they roll their head back and exhaling as they roll it forward, chin to chest. For others, rolling the head back can cause painful compression in the cervical spine. Pay attention to what you are feeling.

    Click Here to Visit the Store and find Much More….

    2. Simple side neck stretch

    Sit on the floor with legs crossed and arms at your side. Inhale and lift the right arm up and overhead. Exhale and drape your right hand over the top of your head, fingertips touching the left ear. Allow the weight of your hand to gently stretch the left side of your neck as your right ear moves towards your right shoulder (keep the right shoulder relaxed).

    If you want more stretch, you can tiptoe your left fingertips out to the left (or wrap your left arm behind your back). Stay here for at least ten easy breaths, then inhale to gently release. Repeat on the other side.

    3. Forward fold with neck stretch

    This can be done seated in a chair or standing.

    • Seated: Create some space between your knees so that your torso can fold forward. Inhale, and on an exhale, fold your torso forward either between your parted knees or to rest on your thighs. Interlace your hands behind your neck just below the roundest part of your head (the occiput) and allow the weight of them to apply gently lengthening pressure to your neck. Stay here and breathe for at least ten breaths, then inhale to release your hands and slowly rise back up to seated.
    • Standing: Stand with your feet hip-width distance apart. Inhale and fold forward as you exhale. Bend your knees as much as you need to. Interlace your hands behind your neck just below the roundest part of your head (the occiput) and allow the weight of them to apply gently lengthening pressure to the neck. Stay here and breathe for at least ten breaths, then inhale to release your hands and slowly rise back up to standing.

    If you have lower back pain but want to do the standing option, bring your hands to blocks or the floor to give your lower back support. Then shake your head “yes” and “no” instead of applying weight with your hands.

    4. Forward fold with shoulder opener

    As with the third pose, this can be done either seated or standing.

    Start in your chosen position, then interlace your hands behind your back. Inhale deeply, then fold forward on the exhale. Your hands can slowly lift away from your back to come overhead, but do not strain. Continue to keep your shoulder blades moving away from your ears. This stretches the shoulders and creates space in the upper back and neck.

    5. Cat/cow

    Start on all fours with your knees beneath hips and wrist beneath shoulders. Inhale and drop your belly towards the mat or floor as your sitting bones lift, shoulder blades come together, and your gaze lifts (cow pose).

    Exhale and round your back, starting as the tailbone tucks, moving up the back until your shoulder blades slide away from each other and your head releases down. Think of pressing the mat away with your hands. This is cat pose. Repeat three to five cycles, following the full length of your breath and starting the movement in your tailbone.

    6. Thread the needle

    Start on all fours (knees beneath hips, wrists directly beneath shoulders). Inhale and lift your right hand and arm to the sky. Exhale and thread the needle, passing your right hand behind your left wrist and bringing your right shoulder, back or arm, and cheek to rest on the floor (hips stay high).

    If this is too intense, you can rest on your forearm and use a yoga block to support your head. Breathe here for five to ten breaths, then press into your left hand and sweep your right hand up and overhead to come out of the pose. Repeat on the other side.

    7. Melting heart pose

    Start on all fours, then on an exhale begin to walk your hands forward, lowering your chest towards the ground (hips stay high, right above your knees). You will feel your shoulder blades come together on your back.

    You can place your forehead on the mat, or, if you feel very open, bring your chin to the mat. Breathe ten long, deep breaths before walking your hands back to come out of the pose.

    8. Supported fish pose

    You need two yoga blocks for this pose. Behind you on your mat, place one yoga block horizontally on the second highest setting, and another on its highest setting farther away from you. Slowly lower your back onto these blocks.

    The horizontal block should be at the bottom tips of your shoulder blades, and the higher block should be underneath the roundest part of your head. Extend your legs long on the mat, or bend your knees and allow the soles of your feet to touch, allowing your knees to fall wide. Arms can rest at your side, palms face up.

    Stay here for at least three minutes. You may be able to lower the block beneath your head to its second highest setting during this time, or you may just enjoy the support and lengthening as it is. Use your forearms to gently prop yourself up enough to remove the blocks, and then lay flat for a minute to feel the full effects of the pose.

    Click Here to Visit the Store and find Much More….

    9. Strap stretch

    Sit in thunderbolt pose with a strap or belt handy. Take the strap in each hand, hands wide apart from each other (this will vary, as you will see). Inhale to raise your straight arms up and overhead, then exhale to lower them behind you, still straight. You may need to make your hands wider to keep them straight. Inhale again to bring your arms back over head, then exhale to lower them down in front.

    Go slowly, and keep extending the crown of your head up towards the sky (don’t jut your chin forward). This move releases tension in the shoulders and upper back that may be causing neck pain. If you notice one spot that is particularly tender, stay there and take three full, even breaths before continuing your movement. Complete at least three of these.

    10. Rabbit pose

    Start by sitting back on your heels (like thunderbolt). Grab the backs of your heels, one in each hand, and take a deep breath. On an exhale, begin to round your spine forward to reach the crown of your head to touch the ground (not your forehead). Once the crown of your head reaches the floor, lift your hips and pull on your heels with your hands. Draw your shoulders away from your ears to length the neck. Don’t place pressure on your head. The action of pulling on your feet should balance your weight instead.

    Another option is to interlace your hands behind your back, and as you lower the crown of your head and draw up your hips, lift your interlaced hands to the sky, lifting your shoulders away from your ears.

    Take three full breaths (or as many as you can comfortably take), then round up the spine to come back out.

    Yoga for neck pain videos

    If heading to class isn’t an option but you want more guidance to begin with, a yoga for neck pain video can bridge the gap. Here are some of our favorites.

    To stretch a sore neck

    This five-minute sequence relieves soreness and tension in the neck and can be done several times in regular intervals during your day.

    For neck and shoulder relief

    Here’s a slightly longer video that brings pain relief to the neck and shoulders.

    Yoga for neck pain, headaches, and other tension

    The sweet spot in between, this eight-minute video focuses on releasing tension that causes pain (including headaches).

    Two yoga poses to avoid with neck pain

    Unless you are a seasoned yogi who knows how to make proper modifications, it’s best to avoid head and shoulder stands when you have neck pain. The extra pressure on the cervical spine can cause further pain and injury.

    Other minimally-invasive neck pain treatments

    If you are finding little to no relief with yoga for neck pain, you do have other options. These include:

    • Chiropractic care
    • Physical therapy
    • Acupuncture
    • Massage

    When it comes to neck pain, everyone is different. The best approach is a holistic one that includes a variety of treatments (including yoga for neck pain).

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • For seniors and those with limited mobility use chair yoga

    Part of getting older is a gradual slowing down. Far from the frantic pace of youth and middle age, many seniors have a unique opportunity to take their time in their daily activities. For some, injuries or chronic pain may require a slower pace, while other seniors may just want to be more intentional as they move about their day. Fortunately, chair yoga for seniors can accommodate not only the natural aging process but it can also help those with limited mobility stay active. Here’s our favorite chair yoga poses, as well as benefits.

    What are the benefits of chair yoga for seniors and those with limited mobility?

    Chair yoga benefits not only seniors but also those with limited mobility due to chronic pain, disability, or acute injuries. Wheelchair yoga and gentle chair yoga are practices that strengthen body and mind, with research-backed benefits. Consider the following studies.

    Click Here to Visit the Store and find Much More….

    A 2017 study published in The Journal of Geriatrics found that chair yoga participants with osteoarthritis who took a 45-minute class twice a week for eight weeks experienced a statistically significant reduction in pain and pain’s interference with daily activities. They also saw improvement in walking speed. These improvements were sustained for three months after the study.

    For seniors prone to falling, a small study in 2012 found that chair yoga reduced the risk of falls and also moderated the anxiety many seniors felt around falling. For older adults, falling is the leading cause of both fatal and non-fatal injury, with an estimated 50% of adults over 80 falling annually. This study, and a previous study in 2010, indicates that chair yoga for seniors can help reduce the risk (and fear) of falling.

    Other researched-based benefits of chair yoga for seniors and those with limited mobility include:

    • Decreased stress
    • Relief from anxiety and PTSD
    • Reduction of inflammation
    • Slow the progression of heart disease

    These benefits are available to anyone who shows up and practices on a regular basis. Whether you are a senior looking to maintain good physical condition, a person of any age recovering from an acute injury, or someone who has limited mobility or pain, seated yoga poses are a good option for mind-body wellness and health.

    How to get started with chair yoga

    Gentle chair yoga and seated yoga poses are usually accessible for anyone, even beginners, but there are a few safety tips before you get started.

    • Talk with your doctor: Always check with your primary doctor before beginning any new exercise routine. While yoga is generally recognized as safe and effective for all fitness levels, it’s important to coordinate all treatments – including new exercise.
    • Use props: Props can help make the poses below more accessible and comfortable when you are starting. A sturdy chair is the first prop to gather, but yoga blocks, a blanket, and a strap or belt can also help.
    • Mind your balance: If you struggle with balance, make sure you have someone with you as you get started.
    • Find a class: A simple Google search can help you locate a yoga studio near you. A qualified and experienced teacher can help you gain confidence and build a safe home practice.

    Once you start a regular home practice, it’s important to listen to your body. Chronic pain conditions can change from day to day, so what felt good one day may be excruciating the next. In any pose, sharp and stabbing pain is a clear indication that you need to come out of the pose or use a prop to make it more comfortable.

    Be patient with yourself as you explore the poses below. If you are just starting a new exercise routine, you may feel discouraged when some of the poses are challenging. Start slowly and be consistent in your practice, breathe, and remind yourself that these movements will eventually become easier and more comfortable.

    Click Here to Visit the Store and find Much More….

    Chair yoga routines and videos

    If you have never done yoga before, the best option is to locate a qualified and experienced yoga teacher. They can help you learn how to do each pose safely and offer modifications for those poses that are more challenging.

    The next best way to get started is to work with a yoga video. The internet is a treasure trove of high-quality chair yoga videos to get you started. Here are five of our favorites.

    1. Chair yoga with props

    This class explores using everyday objects as props and starts with a focus on the awareness of your feet for improving balance.

    2. Chair yoga for a long, strong back and core

    Chair yoga class routines usually focus on sitting up tall and strong to increase strength in the core and back and to lengthen the spine. This 17-minute video is no different. Adriene demonstrates poses and breathing in this energetic (and sometimes sweaty) practice.

    3. Chair yoga for neck, shoulders, and wrists 

    This 40-minute practice uses a yoga strap to safely exercise and strengthen the neck, shoulders, and wrists. You can use a scarf or a belt if you don’t have a strap.

    4. Full class with standing poses

    If you are able to stand with the support of the chair, this 30-minute chair yoga class incorporates more standing postures to improve your overall balance and strength.

    5. Restorative chair yoga

    Most restorative yoga poses are done lying on the ground, but for seniors or those with limited mobility, getting down to the floor and back up may be challenging. This relaxing restorative yoga class uses two chairs and many props to make restorative yoga accessible to everyone.

    12 chair yoga poses to try

    Maybe starting out with a few simple postures (instead of a full class) seems more your speed. Give these 12 poses a try.

    1. Start with breath

    Sit in a sturdy chair that allows your feet to reach the ground so that your knees are level with your hips. Use a block or a book under your feet if they don’t reach the ground. Ankles should be directly below your knees. This starting pose is seated mountain pose.

    Bring your hands to your heart, palms touching, in prayer pose. Take deep, even breaths in through the nose and out through the nose. As you inhale, lengthen your spine to the ceiling, like a thread is pulling you taller. As you exhale, keep your tall spine and feel more grounded on the chair and in your feet.

    2. Add arms

    Sitting in the chair with a tall spine, release your hands to your sides on an exhale. As you inhale, reach your arms up and overhead, bring the palms to touch above you if you can. Exhale, moving your hands down through the center of your body.

    If you are doing wheelchair yoga, you can inhale your arms up directly in front of you instead of out to the side.

    Complete five to ten full rounds of breathing.

    3. Neck rolls

    Sit tall in the chair, hands resting in your lap. Lightly engage your belly for support – slightly contract your navel to your spine. Exhale and drop your chin to your chest.

    Inhale, rolling your left ear towards your left shoulder. Exhale, roll your chin back to your chest, then inhale your right ear towards your right shoulder. Repeat three to five times to each side.

    Next, as you exhale, turn to look to the left (keep your chin level). Inhale back to center, then exhale and look to the right. Repeat three times on each side.

    4. Shoulder circles

    With your belly engaged and a tall spine, bring your fingertips to your shoulders (left hand to left shoulder, right hand to right shoulder). Elbows should be out to the side and level with your shoulders.

    Inhale and begin to circle your arms forward, exhaling as they circle behind you. Complete three circles if you can, then switch directions.

    5. Side stretch

    Start with feet firmly on the floor and body steady. Place your right hand on the seat of the chair. Inhale and sweep your left arm up and overhead, reaching your left hand to the right. You can turn your head to look up at the sky if that feels okay for your neck.

    Take three deep breaths, then inhale to straighten up to center and exhale to release your left arm. Repeat with the right arm.

    Click Here to Visit the Store and find Much More….

    6. Seated twist

    Sit tall in the chair with your feet firmly planted on the floor. Inhale to get even taller, then as you exhale begin to twist your body to the right. Your right hand can come to the chair’s seat back and left hand to your right knee. Try to keep your lower body steady and unmoving as you breathe in to get taller, and breathe out to twist for three full breaths.

    Inhale to return to the center, then exhale to twist to the other side.

    7. Forward bend

    You can place blocks on the floor at their tallest height if you are just starting with forward folds.

    Rest your hands on your thighs as you lightly engage your belly and inhale to lift your spine. On the exhale and with a tall spine, begin to hinge at your hips, keeping your back straight as you fold forward. When you begin to feel a stretch, find your blocks for support, or keep your hands resting on your thighs. Pause here, taking five to ten deep breaths.

    Come up on the inhale, taking several breaths and moving slowly if you are feeling dizzy.

    8. Single leg stretch

    Move slightly towards the edge of your chair. Starting with a tall seat and a strong belly, extend one leg in front of you, foot flexed with the toe pointing back towards you. Place your hands on your outstretched leg and take a deep breath in. Exhale and hinge at the hips to fold forward.

    Take three to five deep breaths, then come back up slowly on an inhale. Switch legs and repeat.

    9. Cat-cow

    Take a tall seat and place your hands on your knees. Inhale and begin to tip your hips forward, arching your back and opening your chest. Your head can fall back and your gaze can lift towards the ceiling if that does not hurt your neck.

    Exhale and begin to tip your hips back, rounding your lower back, middle back, and upper back before tucking your chin. Repeat each movement, following your breath, three to five times.

    10. Seated pigeon

    Bring your right ankle to rest on your left knee. Your hands can rest gently on your knee and ankle. Sit up tall with a lightly engaged belly.

    If your hips are feeling the stretch, stay here, but if you would like some more stretch, hinge at the hips to lean forward. Take three to five deep breaths (or more if you like), then inhale to come up and switch sides.

    11. Forward bend with shoulder stretch

    Begin your forward bend as above, but this time interlace your hands behind your back. As you hinge forward on the exhale, allow your hands to lift towards the sky to stretch your shoulders.

    Take three breaths (or more if you are comfortable), then inhale to come back up.

    12. Side angle pose

    Come into a forward fold, with hands on the floor, on a block, or on your knees. On an inhale, sweep your right arm to the sky, leaving your left hand grounding down on whatever you are touching. Turn your neck to look up and take three deep breaths. Exhale to return to the forward fold, then inhale to repeat with the left arm.

    The benefits of exercise for seniors and those with chronic pain are tremendous. Talk to your doctor to see how you can incorporate seated yoga poses into your daily activities.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • How to relieve middle back pain while sleeping?middle back painHow to relieve middle back pain while sleeping?

    How to relieve middle back pain while sleeping?middle back painHow to relieve middle back pain while sleeping?

    Sleep is critical to your health and overall sense of wellbeing. But getting enough sleep may be easier said than done if you are experiencing nocturnal back pain. Chronic middle back pain while sleeping can disrupt your sleep enough to affect not just your nights, but yfour days as well. Keep reading for tips on how to manage or even eliminate middle back pain while sleeping.

    What causes middle back pain while sleeping?

    Your middle back is also referred to as the thoracic region. It roughly encompasses the area from the base of your neck to just below your ribcage, and includes the space between your shoulder blades.

    Click Here to Visit the Store and find Much More….

    Middle back pain at night is sometimes caused by something simple, such as bad posture or twisting too quickly. In these cases, the pain is usually temporary and you’ll find relief fairly easily with proper care and patience. In other cases, however, back pain has a more serious cause that will require professional intervention.

    Middle back pain while sleeping may not be as widely discussed as other kinds of nocturnal back pain, but it can be just as distressing and must be taken just as seriously. Here are the major causes of middle back pain while sleeping.

    Poor posture during the day

    Much has been made about the amount of time people spend sitting — whether in the car, at work, or in front of a screen — and the effects this can have on your health and lifespan. But it’s not just sitting itself that can impact your life; it’s also the way you sit.

    Spending prolonged periods of time leaning forward or hunching over can strain your back, leading to pain throughout your neck, shoulders, and back.

    Arthritis

    Arthritis is a very common cause of joint pain. Mostly affecting older individuals, it is characterized by:

    In addition to the pain and discomfort caused by the arthritis itself, arthritis can make you more susceptible to injury as well.

    Injury

    Back injuries run the gamut from minor to life-changing.

    In cases of minor injuries, such as those caused by improper lifting technique or turning the wrong way, your pain will likely go away by itself within days or weeks. But if the injury is serious enough, it can lead to long-term problems, including chronic pain.

    Herniated or bulging disc

    You have discs all along your spine in between each pair of vertebrae. Each disc is filled with a jelly-like substance that keeps your backbones from grinding against each other when you move.

    A herniated disc occurs when one of the discs breaks open. A bulging disc is a similar condition, but instead of breaking open, the disc slips out of place and the inner substance “bulges” outwards but doesn’t rupture. Both conditions may be asymptomatic, or they may cause symptoms like pain, numbness, and weakness.

    Herniated and bulging discs affect both the surrounding vertebrae and, often, the nearby nerves. These injuries are most common in the lower back, but they can also occur in the middle and upper back and even in the neck.

    Vertebral compression fracture

    A vertebral compression fracture, when one of your vertebrae cracks or collapses, is usually the result of osteoporosis or a traumatic injury, like a fall or an accident.

    Vertebral compression fractures don’t always cause symptoms. When they do, the symptoms tend to vary widely, but there are some commonalities. These include pain and a permanent curve of the spine (kyphosis). The severity of symptoms will depend on the severity of the fracture and may worsen over time.

    Tumor

    In rare cases, a tumor may cause middle back pain by pressing against the body parts (e.g. The nerves) near the spine.

    Tumors can also trigger a vertebral compression fracture.

    When is middle back pain while sleeping serious?

    Most cases of middle back pain while sleeping are not serious. It is certainly disruptive, annoying, and even upsetting, but the underlying causes do not pose an immediate health risk. The symptoms can be safely treated with more conservative remedies.

    Click Here to Visit the Store and find Much More….

    However, as mentioned earlier, some middle back pain causes are more serious than others. If your middle back pain is accompanied by numbness and/or tingling, there may be underlying nerve damage. This can be caused by multiple conditions, some potentially dangerous, so it’s important to visit your doctor as soon as possible.

    Further, any middle back pain that occurs with loss of feeling in your limbs or loss of bowel control is an emergency condition. Contact your doctor immediately if this occurs.

    In addition, if you’ve tried some basic at-home remedies and your symptoms are still so severe that you can’t sleep well, make an appointment with your doctor as soon as you can. Without proper rest, your body and mind will quickly become exhausted. Any and all medical issues that prevent you from sleeping properly should be taken care of as quickly as possible.

    How to sleep with middle back pain: 5 tips

    Sleeping with middle back pain can be a challenge, but it isn’t impossible. Some remedies require making a purchase, while you can test out others tonight for no cost.

    Below are some tips on how to sleep with middle back pain.

    Rearrange your pillows

    Most people use pillows to provide support for their head and neck while they sleep. But you can also use pillows to support your back and minimize pain while sleeping.

    No matter which sleeping position you favor, there is a way to arrange your pillows to ease your middle back pain and get a better night’s rest. Try pillows between the knees if you’re a side sleeper or a small one under your knees if you sleep on your back. Try a different pillow to manage your neck pain if it’s leading to back issues.

    Not working? Talk to your doctor for suggestions that could work for you.

    Stretches

    Your nighttime routine can make a difference in how well you sleep at night.

    Try performing gentle stretches before going to bed. This can strengthen and stretch your back to relieve pain and discomfort.

    Change your sleeping position

    When it comes to managing back pain at night, not all sleeping positions are created equal. For example, sleeping on your stomach forces your neck to rest in unnatural positions, straining your back.

    The Cleveland Clinic offers this guide to evaluate your sleeping position(s) and to figure out whether it might be necessary for you to try some new ones. Our earlier post also discusses at length how certain sleeping positions can cause back pain and which ones may be better for you.

    Buy a new mattress

    Back pain can be exacerbated by an old, uncomfortable, or unsupportive mattress. One study suggests that medium-firm mattresses provide the best sleep quality. But don’t think of this as a hard and fast rule. You know your body better than anyone, and you are the only one who can choose the best mattress for you.

    While mattress shopping, there are several things you can do to make sure you pick the right one. Before making a purchase, do some research on which mattress brand, style, and firmness might work for you. Some of this work can be done online, but it’s also important to go to the store, ask questions of the sales rep, and test out the mattress you’re considering. A mattress is a big investment, so take your time and do your homework before making a final decision. See if you can find options with a good return policy or risk-free trial period.

    If a new mattress just isn’t in the budget at the moment, try a foam mattress topper. These are generally much cheaper than a full mattress, but they can still provide additional support if you need it.

    Change how you get out of bed

    Even after the night is over and you’re ready to start the day, you still have to get out of bed. As with choosing a sleeping position, there is a right way and a wrong way to do this.

    Verywell Health provides a step-by-step guide on how to get out of bed without hurting your back.

    Click Here to Visit the Store and find Much More….

    How to relieve middle back pain while sleeping

    If you’ve tried the tips above and still can’t sleep, then it’s time to move away from coping with middle back pain while sleeping and start actively treating it.

    Fortunately, there are a multitude of ways to treat back pain. However, not all of them may work for you, and some may even be harmful, depending on your back pain cause or underlying medical conditions. Because of this, it’s always important to consult with your doctor before beginning any new treatment regimens.

    Adjust your posture

    Because poor posture is such a common cause of back pain that no matter who you are, it’s probably a good idea to pay more attention to how you sit and stand throughout the day.

    Do you hunch your shoulders for hours as you work on the computer? Do you slouch when you walk? Get into the habit of assessing your posture regularly and adjusting it as necessary. Here’s some tips for improving your posture.

    Rest and exercise

    One of the simplest yet most useful ways to combat middle back pain is a combination of rest and gentle exercise.

    Using your back muscles on a regular basis keeps them strong and helps them recover more quickly. That said, don’t push yourself too hard. If you feel any pain or discomfort while exercising, stop, rest, and modify the exercise if you try it again.

    Heat/cold therapy

    Heat and/or cold therapy is a time-honored method of pain relief. While many stores and pharmacies carry products such as heating pads to provide this treatment, you don’t need to buy anything if you don’t want to. Ice wrapped in a towel or a hot shower can also work.

    These treatments are best done before or as you’re settling into bed. Do not use heat or cold therapy while sleeping.

    Medication

    Pain of all kinds is often treated with medication. Over-the-counter medicines like ibuprofen or acetaminophen are often enough to help you find relief for pain flare-ups.

    If your pain is severe, you may need to get a prescription for a stronger medication. Regardless of which kind of medicine you take, be sure to follow all instructions and to never take more than the recommended dose. Talk to your doctor about any risks or side effects.

    Physical therapy

    A physical therapist can help you reduce your pain and increase your range of motion.

    When you go in for a visit, your physical therapist will examine you and determine what treatment or combination of treatments will help your back heal. You’ll work with them closely as they show you correct form for these exercises and lead you through exercise routines.

    Brace

    If you have suffered from an injury, you may need to wear a back brace for several weeks. This can help minimize pain and prevent re-injury. On the other hand, using a brace for a long time may weaken your back muscles.

    As with all treatments, discuss the pros and cons with your doctor before you try it.

    Surgery

    In some rare cases, more drastic solutions are needed to resolve middle back pain while sleeping. For chronic pain that doesn’t respond to more conservative treatments, you may need to consider surgical options with your doctor.

    The type of surgery you undergo will depend on your middle back pain cause. For example, herniated disc pain may be treated by removing part or all of the affected disc in a procedure called a discectomy. A vertebral compression fracture sometimes requires a vertebroplasty, during which bone cement is injected into the spine to strengthen the damaged vertebra.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store

  • What Is Spondylolisthesis? Its causes and treatments

    Lower back pain can take a toll on your entire body. This particular health concern is reported among men and women equally, affecting about 80% of people at some point in their lives. While there are many factors that can lead to lower back pain, a condition called spondylolisthesis is one of the most common causes. This article will cover what you should know about the condition and how to find relief.

    What is spondylolisthesis?

    Spondylolisthesis is a spinal condition that can lead to pain and discomfort in the lower back. It occurs when one of the bones (vertebrae) in the spine moves out of place and onto the bone below it. If the bone slips too much, it can even press on surrounding nerves.

    Click Here to Visit the Store and find Much More….

    This can occur for many reasons. In children and young adults, it is usually due to a birth defect or periods of rapid growth, also known as growth spurts. It’s also more likely to occur in athletes who frequently overstretch the lower back. This may include gymnasts, football players, and weight lifters.

    Doctors believe there is also a genetic component to spondylolisthesis. Some people are born with thin vertebral bones that are more susceptible to fractures. These fractures can lead to the slippage associated with spondylolisthesis.

    Types of spondylolisthesis

    There are several different ways to classify spondylolisthesis. The following types are based on the initial cause of the condition.

    • Degenerative spondylolisthesis: This is the most common form of spondylolisthesis, which is simply due to aging. As the years go on, discs between your bones lose water and become less effective in cushioning each vertebral bone. This occurs from basic wear and tear on your body.
    • Congenital spondylolisthesis: By definition, congenital means “present at birth.” Abnormal bone formation can put a person at greater risk for developing this condition.
    • Isthmic spondylolisthesis: As we’ll discuss later in this article, spondylolisthesis can occur as a result of spondylolysis. This is when stress fractures weaken the bone, causing it to slip out of place.
    • Traumatic spondylolisthesis: This is when an injury leads to fractures and subsequent slipping. This may be the result of athletic activity or a fall.
    • Pathological spondylolisthesis: The spine can weaken from diseases like osteoporosis or even a temporary infection. Pathological spondylolisthesis takes place after this type of health event.
    • Post–surgical spondylolisthesis: Slippage that occurs or becomes worse after spinal surgery.

    Spondylolysis is also divided up into several different grades based on severity. This helps doctors determine the best course of treatment for a specific case. Slippage is graded on a scale of one to five.

    1. 25% or less of the vertebral body has slipped forward
    2. Between 26-50% of the vertebral body has slipped forward
    3. Between 51-75% of the vertebral body has slipped forward
    4. Up to 76-100% of the vertebral body has slipped forward
    5. The vertebral body has completely slipped off and looks detached

    Your doctor will determine the best type of treatment based on your personal situation. However, Grade 1 and grade 2 slips generally don’t require surgery. In many cases, these patients respond well to conservative and non-invasive methods of treatment.

    Slips that are rated above grades 1 and 2 may require surgery if significant pain persists.

    Spondylolisthesis vs. Spondylolysis

    As previously mentioned, a condition called spondylolysis often leads to spondylolisthesis. It occurs when there is a fracture in the bone, but it hasn’t yet fallen onto a lower bone in your spine. In most cases, patients with spondylolysis will also have some degree of spondylolisthesis.

    The two conditions are so similar that they come with the same set of symptoms. For this reason, your doctor will need to conduct imaging tests, such as X-rays, computerized tomography (CT) scans, or magnetic resonance imaging (MRI) scans. This is the best way to look at what is happening in the spinal area and confirm a diagnosis.

    Do I have it? 4 common spondylolisthesis symptoms

    In some cases, patients with spondylolisthesis don’t have symptoms and aren’t aware of the condition. This is generally true for mild forms. On the other hand, those with severe cases may not be able to go about simple activities.

    Click Here to Visit the Store and find Much More….

    Here are four common spondylolisthesis symptoms.

    1. Lower back pain

    Persistent lower back pain is the most common symptom of this condition. It will feel much like a muscle strain that worsens with activity.

    This pain can also radiate down to the buttocks and back of the thighs.

    2. Stiffness

    Tenderness associated with spondylolisthesis can lead to stiffness in the lower back and legs.

    This usually makes it difficult for patients to walk or stand for long periods of time.

    3. Muscle spasms

    Spasms can lead to tight hamstrings (the muscles in the back of the thigh).

    As this type of pain progresses, tingling and numbness can travel all the way down to the feet. This is a result of pressure on the spinal nerve root as it exits the spinal canal near the fracture.

    4. Weakness

    Weakness in one or both legs can occur in many cases of spondylolisthesis.

    Like muscle spasms, this is due to pinching of the spinal nerve root and can lead to changes in posture and gait.

    How do you fix spondylolisthesis?

    If you believe you may be suffering from spondylolisthesis, it’s important to talk to your doctor. After a thorough review of your symptoms and medical history, various tests will help your doctor confirm a diagnosis.

    Luckily, there are a wide variety of spondylolisthesis treatment options. Your doctor will start with conservative methods of pain relief before suggesting more invasive procedures.

    These are some of the more common ways patients find relief from their pain and other symptoms.

    Spondylolisthesis exercises

    Lower back pain can make exercising feel impossible, but it’s one of the best ways to minimize spondylolisthesis symptoms. With a gentle routine, you can maintain a healthy weight and increase your flexibility.

    Some exercises focus on stretching and lengthening, while others are meant for strengthening the muscles of the spine and abdomen for better support. This is a prescription for both treatment and prevention of future lower back pain.

    Once your doctor clears you for exercise, try a few simple stretches each day. Concerned about whether you’re doing them correctly? Work with a physical therapist or qualified personal trainer. They can teach you how to perform each exercise in a way that will prevent further injury.

    Yoga for spondylolisthesis

    Yoga is a form of exercise that focuses specifically on stretching, lengthening, and strengthening. In fact, many of the best exercises for lower back pain are poses commonly found in yoga classes. Find a reputable studio that offers private lessons or classes that are designed to be gentle on those with injuries.

    Experts advise anyone with spondylolisthesis to approach poses slowly and gently. If you feel pain, stop immediately. Back bends and poses that require twisting and bending forward aren’t recommended. A professional yoga instructor or physical therapist can help you determine the best poses for your condition. Before trying a class, be sure to inform the instructor of your condition.

    Back brace for spondylolisthesis

    A back brace is an affordable and effective tool that can help you perform basic activities during a mild and short-term pain flare-up. They also limit your range of motion to promote healing and prevent further injury.

    Other benefits of back braces for lower back pain can include:

    Back braces work best in combination with other forms of treatment like physical therapy and medications. Talk to your doctor about whether this may be a promising form of treatment for your lower back pain, and take a look at our list of back braces.

    Click Here to Visit the Store and find Much More….

    Spondylolisthesis physical therapy

    Physical therapy is a great way to treat a range of lower back pain causes. Even better, most insurance companies cover this type of treatment.

    A professional physical therapist develops a routine to help you build up core muscles in the midsection of your body, including your back. You will also practice targeted stretching to improve your flexibility and relieve muscle pain. Physical therapy can strengthen the muscles that support your spine, helping you prevent further injury.

    You are usually assigned a number of exercises to perform each day on your own. This will help you maximize the benefits of your time in physical therapy.

    Chiropractic care for spondylolisthesis

    Chiropractic care is a form of complementary and alternative medicine. It continues to grow in popularity as a cost-effective and successful way of relieving lower back pain.

    A chiropractor will use various manipulation techniques to adjust and correct your alignment. They believe that a natural balance needs to be maintained in order for the body to function optimally. Targeted and controlled forces will be applied to specific joint areas that are limiting movement. Patients often report relief from muscle tightness and pain, as well as better range of motion.

    Spondylolisthesis medications

    A wide range of medications can be helpful in reducing the lower back pain associated with spondylolisthesis.

    Your doctor may first recommend nsaids because of their anti-inflammatory properties. Basic over-the-counter nsaids include drugs like aspirin and ibuprofen. In general, these medications are best for short-term relief to avoid side effects of prolonged use.

    In severe cases of spondylolisthesis, your doctor may prescribe something stronger for pain management. However, prolonged use of pain medications is associated with a number of side effects and concerns in regarding misuse and addiction. Always talk with your healthcare team about your pain level and health concerns to determine the best medications for your specific case.

    Interventional injections

    If conservative treatment options aren’t giving you the pain relief you need, but you aren’t ready to consider surgery, your doctor may recommend injections. This is a minimally invasive procedure that can have significant benefits.

    Epidural steroid injections are the most common type of injection for lower back pain with spondylolisthesis. These injections involve a combination of a corticosteroid and numbing agent delivered into the epidural space of the spine. The drugs work to reduce inflammation and pain. This relief can last for weeks or years, depending on the case. Most patients can resume normal activities the following day.

    You can learn more about this procedure in the following video.

    Surgery

    Non-invasive treatment for mild cases of spondylolisthesis is successful in about 80% of cases. Unfortunately, if you are still experiencing pain that disrupts your everyday routine, your doctor may suggest surgery. In severe cases where the bones of your spine are pressing on your nerves, this may be the only way to fix the issue.

    A spinal fusion is one of the most common operations to help patients suffering from spondylolisthesis. In this surgery, bone grafts are placed between vertebrae to help them fuse together. Your doctor will also use screws and rods to hold the vertebrae together as they heal. It will typically take four to eight months for the bones to fully fuse together, but spinal fusion success rates are typically high.

    https://fibromyalgia-6.creator-spring.com/
    https://www.teepublic.com/stores/fibromyalgia-store

    Click Here to Visit the Store and find Much More….

    For More Information Related to Fibromyalgia Visit below sites:

    References:

    Fibromyalgia Contact Us Directly

    Click here to Contact us Directly on Inbox

    Official Fibromyalgia Blogs

    Click here to Get the latest Chronic illness Updates

    Fibromyalgia Stores

    Click here to Visit Fibromyalgia Store