1) If you're a back sleeper: Put a pillow under your knees to allow your spine to maintain its natural curve. 2) If you're a stomach sleeper: Put a pillow under your lower abdomen and pelvis to ease back strain. 3) If you're a side sleeper: Draw your legs up slightly toward your chest and sleep with a pillow (a full body pillow can be comfortable) between your knees. The Right Mattress and Pillow for Sleep When it comes to selecting a mattress and pillow, Experts say personal preference and comfort rule. Some people prefer the firmness of a harder mattress, while others are more comfortable on a soft mattress. Experts suggest spending a night in a hotel that offers options for guests to purc

Adjust your diet. Limit foods that contain a high level of a substance called purines. These include: Meat, (particularly game meats like venison or organ meats like liver) Seafood, Lentils and dried beans Certain vegetables such as asparagus, spinach, mushrooms, and green peas. 2) Swap beer for water. Alcohol contains a lot of purines, particularly beer, so limit your alcohol consumption. On the other hand, staying hydrated with plenty of water—experts recommend 8 glasses a day—can flush uric acid from the body. 3) Maintain a healthy weight. Excess weight is a risk factor for gout, so getting to a healthy weight can decrease the risk for a flare-up. But lose weight gradually, because drasti

When joints create a grinding or popping sound or sensation, this is known as crepitus. Occasional joint crepitus is considered normal and is no cause for alarm. However, a large new study suggests that frequent knee crepitus may be an early warning sign of knee osteoarthritis. The study included nearly 3,500 middle-age individuals with no initial symptoms of knee osteoarthritis and tracked them for 2 years. Researchers found that participants who reported having no knee pain, but frequent or constant knee crepitus, were at higher risk for having symptoms of osteoarthritis within a year. This was especially true for those with physical signs of knee degeneration (via X-ray results) at the be

Bone spurs are sometimes called by their medical names, osteophytes and enthesophytes. Experts suggest both types of bone spurs are a reaction to skeletal stress. 1) Osteophytes are typically found at the edge of a bone at a joint. They are considered to be the result of friction and stress on the bone, and are often associated with osteoarthritis. 2) Enthesophytes are bone spurs that develop where ligament or tendon insert into a bone. (The site of attachment of soft tissue into bone is called an enthesis.) Enthesophytes may develop because of tight ligaments and tendons rubbing against bone, a soft tissue injury, or an inflammatory disease. People do not always make the distinction between

Electrotherapy uses electrical signals to interfere with the transmission of neural pain signals into the brain. It effectively slows down or distracts the message from the nerve to the brain. From a physiotherapy point of view, affecting one’s ‘Pain Gate’, whether in an acute or chronic pain episode, is a crucial area of treatment and electrotherapy is a very useful resource where conventional medicines are not as affective. Electrotherapy can also involve the use of this electric current to speed tissue healing where tissue damage has also occurred. It can also increase sensations and muscle strength. Electrotherapy typically involves the use of a battery-powered device that supplies a cur

Foam rolling is a simple self-manual therapy technique often used to improve flexibility, recovery, and athletic performance. Though much more research is needed to clarify the effects of foam rolling, recent investigations have indicated that it is an effective method for improving flexibility, subjective markers of recovery (i.e. DOMS), and athletic performance. Furthermore, as no optimal sets/reps/duration have yet to be identified, it may be suggested that following recommendations provide the current best guidelines based on the available research. 3-5 sets of 20-30 second repetitions. 3-5 times per week performed on a consistent basis to achieve and retain the chronic effects on flexib

Swelling is always a sign that something is wrong. It is your bodies way of communicating an injury or problem and should not be ignored. whether the swelling comes instantly or after a while, your joint should be seen by a physio. The most common joint that swelling occurs at after injury is the knee. A knee that swells within a few hours after an injury is the most common type of swollen knee. These cases often involve non-contact injuries caused by things like stopping suddenly, changing direction very quickly, twisting, turning or slipping. High-energy injuries caused by, for example, falling off a motorbike are often very major injuries to the ligaments or fractures and you should seek

According to recent studies get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Also partake in strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Stre

The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or obstetric complication. Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. It can also improve your posture and decrease some common discomforts like backaches and fatigue. There is evidence that it may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labour and delivery. Pregnancy Exercise Guidelines 1. If you are just starting an exercise program as a way of improving your health during

This is a simple squat exercise that offers benefits not just for young students, but also adults seeking brain wellness into their senior years and patients with Attention Deficit Disorder (ADD), Attention Deficit Hyperactivity Disorder (ADHD), Down Syndrome, Alzheimer’s, or other development challenges and cognitive delays seeking normalcy and cures. According to Dr. Jones, after doing the yoga exercise, an EEG scan shows the right and left hemispheres of the brain have synchronized. HOW TO DO IT To ensure you achieve maximum benefits: 1. Face East. For the elderly, face North. 2. Remove any jewelry and connect your tongue to the roof of your mouth. Leave it there throughout the exercise.

Our bodies are a sea of hormones which, although small in size, pack a mighty punch and run the entire show. For women, hormonal fluctuations are natural and do not necessarily cause major, debilitating problems. However, if someone is experiencing hormonal imbalances, chronic conditions are highly likely, including pain. Many people think about testing their hormones for ongoing symptoms such as low libido, hot flashes, or even fatigue, but chronic pain and inflammation can also be signs of imbalances in hormones including estrogen, progesterone, testosterone and cortisol. Everyone needs to empower themselves with the knowledge necessary to recognize the warning signs of hormones gone astra

Active Isolated Stretching (AIS) is one of the methods of stretching most used by today's athletes, massage therapists, personal/athletic trainers, and professionals. Active Isolated Stretching allows the body to repair itself and also to prepare for daily activity. The Active Isolated Stretching technique involves the method of holding each stretch for only two seconds. This method of stretching is also known to work with the body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints and fascia. There are several ways of learning about Active Isolated Stretching (AIS).​​​​​​​

Having the right pillow for your head and neck can make a big difference with your cervical spine health. Your head weighs 4.5-5.5 kgs. Pillows wear out from the constant daily use of them. They need to be replaced every 2-3 years. No matter what the pillow is made of, the material breaks down and needs to be replaced periodically. A good pillow should support the head and neck so that the head is level and in alignment with the body. Too big of a pillow causes the head to now not be neutral. Too soft of a pillow gives little support to the neck. Pillows that work best are made from foam or polyfill. Feather pillows give very little support and lose their shape and support after the head is

When the Greeks ran foot races in the olden days, they usually did so barefoot and naked. Since then, running with clothes and shoes has become more of the norm (phew!) and, with the advent of the modern day athletic shoe, perhaps a little more comfortable. Developed to be protective and add traction, running shoes have evolved to incorporate lightweight materials that cushion the foot from the trauma of running . Most cushioning comes from EVA foam, a lightweight material injected with air cells designed to absorb impact . But, like all good things, the foam eventually loses its magic . According to some researchers, that can happen anywhere from 480 to 800 kms after the first wear . For a

Indirectly the 2 are related. Pain from eyestrain can occur in poor ergonomic environments. Neck and shoulder basics: 12 things you should know! 1) The placement of your screen, documents, and devices largely determines your neck and shoulder posture. Your neck and shoulders will be up/ down/ twisted or reaching based on where you position your equipment. 2) Most people have the monitor too high. This causes dry eyes and considerable strain in the neck. Think about where you place magazines or papers when reading. Probably about chest-height and angled with the top further away compared to the bottom. 3) Use the normal reading position for the monitor. The top of your screen should be eye-le

A recent study (ncbi.nlm.nih.gov/pubmed/26981714) found that a short term activation training program (of just six days) was effective in improving glute med activation through improved motor control and less inhibition of the muscle. So if the muscle you want to strengthen is just inhibited and not wasted / truly weak, changes can happen very quickly. To get these improvements you need to ensure: 1) Your starting position is right 2) Your understanding of the muscle is accurate 3) You receive the right cues to activate the muscle 4) You reinforce it with lots of repetition On average exercise should be progressed slowly with regards to intensity but done 3 x a day. Protein synthesis will oc