Health & Wellness
Expert wellness advice from Knead You Massage Therapy, serving Rainham, Gillingham, Chatham, Rochester & Medway. Complement our massage services with these natural tips. Expecting? Read our guide on pregnancy massage benefits.
Natural Ways to Stop Headaches and Migraines
8 tips to reduce pain and improve overall well-being.
9 Quick Easy Ways to End Back Pain (And Stiffness)
Effective strategies to alleviate back pain without medication.
Working from Home: Preventing Musculoskeletal Disorders
Tips for setting up an ergonomic workstation and exercises to stay active.
Movement Routines for Different Work Lives
General stretches and tips for active and desk-bound individuals.
Natural Ways to Stop Headaches and Migraines
1. Enhance Your Stance
Your posture can significantly impact headaches. Relax your shoulders back and down, stretch your head to the ceiling, and tuck your chin slightly. Try the "double chin" exercise for 5 seconds, repeat 10 times, to activate postural muscles.
2. Check Your Tech
Technology overuse contributes to neck stress. Bring your phone or tablet to eye level. Use headsets for calls. Ensure your computer screen is at eye level, using a lifter or books if necessary.
3. Eat The Right Treat!
Sudden drops or spikes in blood sugar can cause headaches. Eat small, regular meals with natural ingredients. Avoid processed foods and refined sugar. Opt for fresh fruit or dates for sweet cravings.
4. Drink Water for a Healthy Glow
Dehydration is a common headache trigger. Reduce caffeine intake and increase water intake in small, frequent sips throughout the day.
5. Sleep Deep
Correct sleeping position is crucial for spinal alignment. Avoid sleeping on your stomach. Use a pillow that supports your neck's natural curve. Try relaxation techniques like lowering lights, soothing music, or aromatherapy before bed.
6. Get Less Bag Drag!
Carrying heavy bags or bags on one shoulder creates repetitive stress. Your bag should not exceed 10% of your body weight. Switch shoulders often and carry bags with short straps close to your body or long straps across the opposite shoulder.
7. Stress Less
Stress is a major factor in headaches. Take 10 minutes daily for meditation or mindfulness. Many apps offer guided sessions to help reduce stress.
8. Done and Dusted – Now Get Adjusted!
Consider consulting a chiropractor to assess the alignment of your spine and nervous system. They can help identify the underlying cause of your headaches and offer solutions.
9 Quick Easy Ways to End Back Pain (And Stiffness)
1. Avoid High Heels
High heels significantly increase pressure on your back. Opt for soft, cushioned shoes to reduce this stress. The cumulative effect of improper footwear leads to weak and stiff backs over time.
2. Avoid Sitting For More Than 20 Minutes At A Time
Humans are not designed for prolonged sitting. Sitting puts ten times more pressure on your spine than standing. Slouching further exacerbates this, weakening core muscles and leading to aches and stiffness.
3. Use Ice (Not Heat)
Ice is highly effective for easing back pain. Apply an ice pack for 10 to 15 minutes every hour when feeling achy. Use heat (like a hot water bottle) in the morning for stiffness, also for 10 minutes.
4. Avoid Sitting Cross Legged
Sitting cross-legged twists your spine, straining joints and muscles, making your back vulnerable to injury. Prolonged sitting in this position can lead to problems later in life.
5. Sleep With A Pillow Between Your Knees
If you sleep on your side, place a pillow between your knees to keep your spine aligned. This reduces rotation and twisting, alleviating tension in your lower back.
6. Avoid Sleeping On Your Stomach
Sleeping on your stomach is detrimental to your spine and lower back, causing unnatural bends and increased stress. Avoid this position to prevent back and neck pain.
7. Change Your Mattress Every 5 Years
Mattresses should be changed every five years. Invest in a comfortable mattress that supports your spine properly, as it significantly impacts sleep quality and spinal health.
8. Choose Sensible Footwear
Poor footwear like high heels, sandals, and flip-flops add to back pain by failing to absorb shock. Cushioned shoes can reduce back pain by 20-25%.
9. Get Healthy With Chiropractic And Physiotherapy
Chiropractic and physiotherapy can quickly alleviate back pain by addressing the root cause of mobility and pain issues, providing natural solutions without drugs or surgery.
Working from Home: Preventing Musculoskeletal Disorders
The Facts About Musculoskeletal Disorders
An estimated 489,000 workers suffered from musculoskeletal disorders (MSD) caused or made worse by their current or past work. This was 37% of all work-related illnesses. On average, each person suffering took an estimated 14 days off in 2018/19 due to MSD.
Risk Factors Causing Musculoskeletal Disorders
Risk factors include bending, crouching, lifting heavy loads, repetitive work, sustained force, working with display screen equipment, poor working environment, and individual differences in vulnerability.
Issues With Poor Seating Position
Poor positioning causes neck, upper back, shoulder, and low back issues. Many people working from home use unconventional office spaces, leading to increased MSDs.
Setting Up Your Work Station
Work at a table with feet on the floor, arms straight and level. Ensure balanced head position, arms relaxed, forearms parallel to the desk. The top of your screen should be at eye level, and there should be space behind your knee.
Stretches and Exercises (Desk Sitters)
For neck pain: Neck retraction exercises, headrest exercises, resisted isometrics, seated neck stretches. For shoulder aches: Chest stretches, shoulder raises and drops, shoulder rolls. For hip issues from prolonged sitting: Quad stretches, kneeling quad and hip stretch.
More Top Tips When Working From Home
Stick to a routine, take regular breaks to stretch and move, speak to colleagues (don't rely only on email), manage your workload efficiently. If you're not commuting, use the time for exercise or fresh air.
Movement Routines for Different Work Lives
For Desk Sitters
Incorporate regular breaks every 30-60 minutes. Stand up, walk around, and perform simple stretches. Focus on neck rolls, shoulder shrugs, chest openers, and hip flexor stretches to counteract prolonged sitting. Set reminders to move throughout the day.
For Those Always on Their Feet
Focus on foot, ankle, and calf stretches. Elevate your legs when resting. Incorporate hip and lower back mobility exercises to relieve pressure from standing for long periods. Ensure you have supportive footwear and take short sitting breaks when possible.
General Wellness Routine
Regardless of your profession, integrate a daily routine of light cardio, strength training, and flexibility exercises. Listen to your body and seek professional advice for persistent pain or discomfort. Stay hydrated and maintain a balanced diet for overall health and muscle recovery.