Tips for easing back pain during pregnancy

Tips for easing back pain during pregnancy

Are you experiencing back pain during pregnancy? If so, you're probably interested in finding ways to reduce it, especially if you need to focus on your job or other children on top of your pregnancy. Luckily, there are many easy ways to ease lower back pain, including practicing yoga while you're pregnant, which is something that is increasingly popular among women. 

Other than yoga, there are many other simple ways that you can easy the pain in your back that can happen during pregnancy. For example, the Mayo Clinic recommends that pregnant women make sure to practice good posture by standing up straight and tall at all times. Also, if you're pregnant, you should wear low-heeled shoes that offer good arch support rather than flats or shoes with no heels at all. 

Baby Center also recommends that pregnant women with back pain should practice gentle stretching exercises to relieve their back pain. Yoga can help them do this. Finally, sleeping on your side, rather than your back, with one or both knees bent, may ease your back pain. 

Keep your spine in shape for back pain relief

Keep your spine in shape for back pain relief

If you're one of the millions of Americans in need of back pain relief, you may want to head to a yoga studio. There are many yoga poses that have been shown to help reduce back pain symptoms, and practicing this form of exercise may also help strengthen your spine. According to a recent article published by CNN, too many people forget that the spine is part of the central nervous system, and if something is wrong it can cause a host of pain problems. This is why it's important to take good care of it. 

The news source recommended doing neck stretches to help keep your spine in shape. These can be simple side-to-side and up and down stretches – nothing too fancy. Also, CNN suggested that you watch what your eat. A healthy diet consisting of lean proteins, healthy fats and fruits and veggies is what you need for a healthy spine. 

Real Simple magazine also has tips for how to keep the back and spine healthy. For example, side plank exercises where you lie on your side, resting on your forearm, and gently lift your hips off the floor and hold the position for 20 or 30 seconds may help keep the back strong. 

What mattress is best for back pain relief?

What mattress is best for back pain relief?

Have you been trying back pain relief exercises, but nothing you've done so far seems to work? If so, you may want to try yoga, which may help eliminate lower back pain. You should also look into purchasing a new mattress, since often a poor bed could be the source of your discomfort. However, there are so many mattress options out there that it can be difficult to know which one is best for you. 

According to Spine-Health.com, the best kind of mattress will offer support for the natural curves and alignment of the spine. The website added that one study found that mattresses that are medium-firm are better for back pain relief than those that are firm. Also, it's important to purchase a new mattress once yours begins to sag, before it begins to harm your back.

NBC News spoke to Gerard Varlotta, director of sports rehabilitation at the Rusk Institute of Rehabilitation Medicine at New York University Medical Center, who explained why medium mattresses are best. 

"There needs to be an equal distribution of pressure,"  he told the news source. "Too firm of a mattress is not good. It doesn't provide enough contour to our bodies. Too soft is going to bend and cause problems as well."

Doctor explains how yoga may provide back pain relief

Doctor explains how yoga may provide back pain relief

Back pain is an extremely common issue. WebMD states that back pain affects an estimated 80 percent of Americans throughout the course of their lives. If you're one of these individuals, then you should consider trying yoga to help you get back pain relief. The Huffington Post recently spoke to Loren Fishman, M.D., whom has been described as a pioneer in the field of using yoga back pain relief exercises. She explained a little more about how yoga can provide relief. 

According to the doctor, recent studies have confirmed that yoga can have a positive effect on back pain. She explained that a lot of back pain comes from you having poor habits – like slouching in a chair while at work – and yoga can help combat these issues. 

"Yoga is also really a behavior modification program: You shape the mind. You shape the approach to the problem. You shape behavior. And people do the practice, quite willingly and quite cooperatively, because – nicest of all – it works," Fishman told The Huffington Post. 

Yoga may be a natural way to help ease your back pain, so consider trying it out soon. 

Ways yoga and meditation can improve your self healing

Exercise beginner? Ways yoga and meditation can improve your self healing

Have you been looking to improve your overall wellness with self healing techniques? If you've never been keen on working out, chances are you don't know where to start incorporating physical activity into your routine. However, yoga is one of the best ways to improve fitness and tackle health issues Here are three ways yoga and meditation can enhance your health goals as a workout beginner. 

Back pain
If you've been struggling with aches and pains in your back due to work or a sedentary lifestyle, yoga has numerous exercises that can help. Back pain can take a serious toll on your health and happiness, and stretching the affected muscles and joints can make a world of difference.

Trouble falling asleep
High stress levels and physical discomfort can make it nearly impossible to get a good night of sleep. Luckily, yoga stretching and meditation exercises can reduce anxiety and promote natural tiredness, allowing you to get a healthy eight hours of rest every night.

Weight gain
If you've recently put on a few extra pounds, it could be due to a combination of stress and lack of exercise. Yoga meditation can help you relax while stretching poses can burn calories for improved weight management strategies.

How practicing yoga outdoors can be great for healthy living

How practicing yoga outdoors can be great for healthy living

Have you been looking for new self healing techniques to shake up your usual workout routine? You might want to consider the self healing benefits of practicing yoga outdoors. Here are three reasons why incorporating nature into your yoga exercises can pay off.

Deep breathing techniques
Whether you're meditating or stretching, yoga requires you to practice plenty of deep breathing techniques. These allow you to boost blood circulation and open up your airways to enhance your physical workouts and relaxation efforts. The fresh air provided by Mother Nature is sure to help with this.

Lack of distractions
Walking over to a neighborhood garden or community park to practice yoga can be a great way to escape the numerous distractions that can impede your progress at home. After all, a cool breeze and the rustle of leaves is preferable to buzzing cell phones and screaming kids in the house.

Comfort and relaxation
A large part of a successful yoga workout is feeling comfortable and relaxed. Environment can have a big impact on your overall experience, so heading into the outdoors can provide you with soothing natural elements to improve your yoga session.

Tips for self healing through better dietary practices

Tips for self healing through better dietary practices

Have you been hoping to make a big change in your life? Looking to pursue methods of self healing? You might want to think about shifting your usual eating habits as a first step. Not only is dieting great for losing weight, but it can help you live a longer and happier life. Here are some simple tips to get started.

Keep snacking
You might think that snacking is bad for your diet goals, but it can actually be helpful when used in the right way. Instead of eating bags of chips or candy bars, replace your usual treats with nuts, low-fat dairy, veggie sticks, fruit slices and yogurt cups. These quick snacks can fill you up between meals so you don’t overeat.

Take notes
If you really want to design a diet plan to improve your self healing techniques,keeping a nutrition and fitness journal can help. By recording information about your exercises and eating habits, you can see where you need to improve and form a strategy to better your dietary practices.

Reward yourself
While you shouldn’t start popping out the bottles of champagne just yet, you might want to think about rewarding yourself for reaching a particular milestone in your diet. For instance, if you can meet your nutritional goals for an entire month, heading out for a gourmet dinner might be a great way to encourage yourself to keep going.

 

Tips on beginning New Year's resolutions for yoga self healing

Tips on beginning New Year’s resolutions for yoga self healing

It's easy to make a New Year's resolution to practice yoga for self healing when it's still December, but once January rolls around it can be difficult to get started on that promise. While it might seem intimidating to begin yoga for the first time, here are a few motivational tips to help adjust to your resolution.

Practice yoga when it suits you
Finding time to practice yoga can be difficult when you're working full time or raising a family, so you'll need to make room in your schedule during times that are the most convenient. Try to schedule workouts early in the morning or right after work so they don't conflict with your other obligations. 

Speak with different yoga instructors
You'll be far more likely to keep going to yoga every week if you feel like you're leaning a lot and improving your body. Some instructors may work better for your learning style and personality, so shop around with local yoga studios to find the one that best fits your lifestyle and preferred self healing techniques.

Bring a friend
It should come as little surprise that practicing yoga – or any form or exercise, for that matter – is a lot more fun when you have a good friend with you. Consider asking a sibling, close relative or best friend to join a yoga class together. You can then rely on each other to stay motivated with your resolutions.

Three self healing techniques perfect for the holidays

Three self healing techniques perfect for the holidays

There's plenty to look forward to during the holiday season, but there can also be a lot of stress and frustration that goes along with it. Sometimes, all the planning, shopping and cooking you need to do during this time of year can have you on your last nerve. If you're in need of self healing to get you back into the holiday spirit, consider some of the following tips.

Get out and exercise
All that delicious holiday food can really begin to weigh you down – both literally and figuratively. Not only can overeating make managing your weight an issue, but it can sap your confidence and energy levels. Getting outside for a half-hour run or putting in an hour of yoga can be a great way to boost your health and happiness.

Manage your time well
There's no doubt that the holidays can be stressful, which is why it's vital to manage your time wisely. If you're planning family dinners or arranging to travel across the country, make sure you prepare well in advance. Getting things done earlier will leave you with more breathing room to make adjustments later in the season.

Make time for yourself
With all the running around you're sure to be doing, don't forget to schedule some alone time. Kick back with a book, watch your favorite holiday movie or even do some self healing meditation to keep yourself feeling refreshed and recharged.

Understanding your back pain during pregnancy

Understanding your back pain during pregnancy

Prenatal yoga classes are great for keeping your body in shape as your baby grows. Not only does this help you stay active and healthy, but yoga stretches can also aid in dealing with back pain during pregnancy. Understanding the causes of your back pain can also make the next nine months go more smoothly. Here are a few things to keep in mind about your aches in the coming weeks.

Center of gravity
One of the main causes of your back pain is likely due to your shifting center of gravity, notes BabyCenter.com. As your womb grows to accommodate your developing little one, this puts added stress on your lower back while crowding in on nerves in that area.

Hormones
It should come as little surprise that the hormones your body releases during pregnancy can also contribute to aches and pains. According to WhatToExpect.com, these hormonal changes can soften and shift joints and ligaments to prepare for the baby's arrival. However, this can also reduce the amount of support you have in your back.

Stress
Finally, stress can have a serious impact on your body's levels of pain during pregnancy. Between anxiety about your new role as a parent, financial considerations, dietary needs, physical changes and everything else that goes along with being a pregnant mother, that added stress can certainly take a toll on your comfort, notes AmericanPregnany.org.

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