Combat Lower Back Pain Stiffness After Sitting


Sitting down whenever we have the opportunity to do so can help us feel more relaxed and settled. But cozying up for hours on a couch or on a chair all day long causes more problems than just an ordinary stiff neck, tight shoulder and back pain.

According to Joan Vernikos, a published author and former NASA scientist, people are not designed to stay and hold one position for any length of time. Eventually, doing so causes discomfort and pain.

She said that prolonged sitting can lead to health problems like back soreness, bone and muscle degeneration. In fact, this is a problem most astronauts suffer from after spending quite some time in microgravity.

Most people today are sitting down daily for ten hours or more. This stems from the fact that most of the working class citizens today, especially in the U.S. in Chicago and elsewhere are seated behind a desk, in front of a computer for eight hours. Unless you are a Chicago real estate broker that is, in which case you will often have the opportunity to walk during working hours when you make your clients visit flats or houses.

After work, the same people go home, prepare their dinners and sit down once again to enjoy their TV shows or read a good book. The illnesses that we have come to recognize today, such as obesity, diabetes, stroke, and cancer are caused by this kind of passive lifestyle.

Though these take years to develop, the back pain caused by sitting too much can immediately be felt, especially when you attempts to get up. So unless you are a Chicago real estate agent or an active worker in contruction or Phoenix waste disposal services, read on to see how you can reduce your back pain. Aside from the lifestyle diseases, here are other problems caused by chronic sitting down.

Pinched Nerve

Sitting for hours does help relax your body, but it does nothing for your nerves. It is not normal for the body to stay immobile for hours.

Because it is not normal for the body to stay immobile for hours, sitting down does nothing for your nerves. It can make you feel relaxed now, but this causes muscle strains and pinched nerves later on.

A “pinched nerve” occurs when too much compression is applied to a nerve root by its surrounding tissues. In this case, a herniated spinal disc can compress a nerve.

The good news is, a nerve that is pinched for a short time will leave no lasting damage. However, prolonged pressure on your nerves can cause permanent damage.

Kills Your Hip Function

Have you noticed that the longer you sit down, the more difficult it is to get back up? For you to stand, your muscles need to extend. But prolonged sitting places your hip joints into “flexion”. And because the muscles do not get enough movement, they remain locked.

Sitting down for many hours unfortunately kills the life of your muscles by shortening them. This means it makes it more difficult for your muscles to extend and flex, and in return, your back and hip muscles become stiff.

When your hip extensors are stiff and shortened, it locks the muscles located in front of your hips called the hip flexors. If you allow this to happen, you are basically causing yourself back pain and disrupting your hip’s full range of motion.

Slouching And Poor Posture

Your body is in a proper posture when it follows the spine’s natural inward curve. But sitting down causes you to unconsciously slouch. Your spine will start to curve the wrong way and cause back pain.

But your body will unconsciously slouch and the spine will start to curve in the wrong direction. Staying seated for many hours with a poor posture will eventually cause lower back pain.

Try to keep your spine healthy while sitting down by minding your posture. Consider gravity as an invisible force that pulls in a downward direction, like a vertical rod and align your body vertically to spare your back from all this pain.

Try to maintain your spine’s natural curve by standing for every 45 minutes of sitting down. Mind your posture and try not to slouch. Put a pillow at your back to support your back.

Squeezes Your Lumbar Discs

When your body is in an upright position, it puts your spine in proper alignment. This minimizes the pressure it would normally endure. Sitting down on the other hand forces your spine to compress. This compression in your vertebrae causes your discs to squeeze.

A compressed spine is one of the biggest culprits of chronic back pain because it damages the cartilage that cushions your vertebrae. When the discs are damaged, your spine cannot withstand the shock it normally can easily endure.

According to Vernikos, the reason behind our body’s response to prolonged sitting down is due to our natural instinct to move. Prehistorically, we moved a lot to hunt for food and to seek shelter. The pain is caused by our body’s innate need to survive from injuries.

6 Ways That Sleep Improves Your Health

sleeping wellDid you know that people are supposed to have at least seven hours of sleep every night in order to stay healthy? Most of us do not get this much sleep regularly. In fact, by sleeping 7 to 9 hours every night, you can experience outstanding health related benefits.

Once you understand what these benefits are, you may be more motivated to get this much sleep on a nightly basis. Here are six ways that sleep improves your health substantially.

Improves Your Health

Studies have shown that one of the most prominent benefits of sleeping is that you can avoid chronic problems that so many people have. A lack of sleep has been associated with obesity, heart attacks, and diabetes just to name a few of the problems. Those that do not get enough sleep, or that work all night, are likely to experience these problems in their life. A comfortable mattress can be a huge help, use the layla mattress coupons to get the best price.

Reduces Physical Bodily Pain

The reason that sleep can help minimize the amount of pain that you feel each day is that it gives your body time to recover. You may work at a job which is very physical, and your muscles will need time to recover, which can only be done if you are sleeping enough.

Improves Your Sex Life

Although there are pharmaceutical drugs, as well as natural remedies, for improving your libido, sleep is much more effective. People that do not sleep enough are not able to have good sex. For men, it improves their ability to achieve and maintain erections. For women, it allows them to enjoy sex more and experience more orgasms.

Helps You Prevent Accidents

When you are tired, your ability to be aware of your surroundings is greatly diminished. Your brain is not going to function at an optimal level. Therefore, your ability to make mistakes is going to be enhanced. This is true for almost any activity which could include walking, working, or driving.

Improves Your Mood

If you have ever encountered someone that is not happy, they are more than likely tired. Although they may have other things going on in their life, the stress in their life is likely causing them not to sleep. If you are able to sleep more, this actually helps your body and mind recover, allowing you to feel much better throughout the day.

Can Help You Lose Weight

People that are obese, or noticing that they are gaining weight, should sleep as much as possible. When your body is able to rest for an average of eight hours, you will actually lose weight as a byproduct of getting enough rest.

Additional Reasons That You Need to Sleep So Much

There are a few other reasons that getting a minimum of seven hours of sleep at night is essential. First, your ability to process information will be enhanced. If you are going to school, or simply trying to do your job at work, if you are sleep deprived, processing information will not be easy. Getting plenty of rest is also mandatory if you are working out regularly.

It will give you the energy that you need to do your exercises, and also recover from what you are doing. Finally, sleep helps you look younger, and also feel rejuvenated, benefits that can be yours if you get enough rest.

These are just six of the many different reasons that sleep can improve your life. If you are working full-time, going to school, and raising a family simultaneously, it will be difficult for you to find the time to get plenty of rest. However, if you can somehow augment your schedule so that you can sleep at least seven hours a night, you will see dramatic improvements.

If possible, find a way to get as much sleep as you can so that you can experience the many benefits that are associated with those that sleep enough each night.

Common Injuries That Causes Hip Pain


The hips can withstand repetitive motions and fair numbers of wear and tear. The ball and socket joint in the hips are the largest in the body, and it is with good reason – this anatomical space allows fluid movement.

When you try to move your hips (for example by walking, running or dancing), the cartilage in the ball and socket prevents friction and cushions some of the shock that the hips encounter.

Despite how strong your hip muscles and bones are, they are not indestructible. As you age, the cartilage can wear down to the point of damage. When it happens. you can easily fall out of balance and most likely get injured.

Other age-related conditions and physical issues contribute to the pain as well. For younger people, hip pains are usually injury-related or caused by overuse of the muscles.

Here is a rundown on the hip problems that a persona can experience in his or her lifetime.

Hip Flexor Strain

The hip flexors are a group of muscles that work together to lift your thighs upward. These collective of muscles also contribute to lifting your trunk while in a lying down position, especially during sit ups.

A hip flexor strain is associated with tightness or pain at the hips and is usually caused by poor physical fitness, excessive and repetitive hip motions, or tears to the acetabulum – the cartilage lining that cushions the joint.

Osteoarthritis in the Hip

Osteoarthritis is a degenerative condition resulting from the wear and tear of the muscles and ligaments in the hips. As this disease progresses, the cartilage in the hips become thinner and inflammation occurs.

In some cases, the protective cartilage wears down altogether to the point of inflicting excruciating pain to the person. The symptoms of osteoarthritis will develop slowly over the number of years. One possible natural solution to remedy this pain is to use dietary supplements like the turmeric curcumin by earthwell, which has been shown to produce good results.

Rectus Femoris Tendon Rupture

The rectus femoris is one of the powerful quadriceps muscles in your body. This tendon rupture at the top of the muscle near the hips is a result of explosive movements or overuse.

The rectus femoris is a muscle that crosses two joints and is used to lift up and extend the knees. As the main cause of this problem is excessive use of the muscle, many professional football players and runners suffer from this problem.

Hip Sprain

For those who had a dreaded experience with a so-called hip sprain, they know this type of injury occurs when one of your ligaments surrounding the hip joint gets too stretched or extended. Thank God this type of accident very rarely happens but it can occur to people who experience a powerful pull on the leg (likely caused by accident or trauma), forcing the ligaments to overstretch.

The pain is always evident at the front part of the hips and this is due to the thigh bone being forced backwards. You can differentiate hip strain between hip flexor strain by lifting the thigh forward. If there is absence of pain, then you are experiencing hip strain.

Hip Tendonitis

Hip tendonitis is the inflammation of the tendons in the hips. This condition usually occurs when the hip tendons are in a lot of strain, either caused by abrupt physical activity or biochemical problems.

The first symptom is some tenderness on the specific point of the hips where the tendon originates. The hips may also feel tight, especially in the mornings after you wake up.

Ilium Apophysitis

Ilium Apophysitis is an injury that results to a dull pain at the front of the hips. This usually occurs among children and adolescents who still have underdeveloped and soft apophysis in the hips.

Younger people involved in sports usually suffer from this, especially those who suffer with tight hip muscles. If the muscles keep on pulling on the apophysis this can result in irritation or inflammation on this area.

People who are suffering from hip pain may be experiencing a simple muscle strain that can be relieved by stretching. But it could also be caused by serious injuries that would possibly require surgery. Call your doctor if you are experiencing hip pains that are associated with redness, swelling and warmth around the joints for more than two weeks.

Relationship between posture, mobility and stability


The human body is a complex system of systems stacked upon each other, each relying on the other. It is important to know that when one area of the body is in pain, the surrounding parts are also likely to develop a problem. This means when one body part is in pain, it is very likely that its surrounding areas are also experiencing a problem.

In this article, let us talk about lower back pain. What exactly causes it?

There are many reasons why your back is prone to pain. Back pain happens when there is a problem in your spinal joints, muscles, discs or nerves. Sometimes, the issue may start with a simple muscle tightness which then radiates to spinal problem.

The back is supposed to stay steady while the hips remain mobile. But when a person experiences lower back pain due to poor hip flexor muscles, they also suffer from tightness resulting to less movements and unstable spine. This means when dealing with a problem such as back pain, we need to think of it as an integrated system.

To prevent the back from flexing or extending and keep it steady, the hips should be mobile enough to withstand our movements. If the hips are mobile and flexible, the spine will stop wobbling from trying to carry your weight and it will remain stable.

Why is mobility and flexibility important in preventing pain? Let us first define what mobility and flexibility means and how important they are to our health.

Mobility usually happens because of the existence of your joints. It is the area where two bones meet and it is the space where surrounding tissues, muscles, tendons and ligaments are out of the way. Think of mobility as the range of unhibited motion happening in the joint. When a person has a good mobility, he or she can perform any movement without restrictions.

Flexibility on the other hand is the range of motion in a joint or the distance and direction that the joint can move. It directly correlates with range of motion and mobility, but does not directly correlate with balance, strength and coordination.

In contrast, mobility requires coordination, balance and strength to perform a certain movement. Flexibility on the other hand may not require the same factors as mobility does. This means a person who is flexible does not automatically mean that he or she has great mobility.

Knowing which area in the body that needs the right approach is a massive step towards getting out of pain and improving movement. When there are tight muscles, there are also weak muscles. One big mistake people make when trying to alleviate back pain is that they immediately address the weakness of their back by trying to slowly incorporate strength training.

While building muscle strength is important in preventing pain, the back will never be fully restored to its optimal health when its lack of motion (caused by tightness of the muscle, in this case tight hip flexors) is not addressed.

The key to addressing back pain is to identify the tight areas first and apply corrective strategies next. After these steps are taken, you can now work on strengthening the muscles to prevent the pain from coming back.

Many therapist will work on your mobility first for one reason only – the joints are restricted (at the thoracic spine) it will be difficult to stretch the muscles. This can be easily identified by a chiropractor or a massage therapist.

When back pain has already progressed, it is important to see a practitioner and join a treatment program. Although there are many remedies to back pain, your case might already require mobility drills and extensive muscle stretching.