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

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

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

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

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 el

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 recom

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 su

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

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 tha

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 syn