How to stop morning backpack pain

Our lives have become like machines where we are constantly shuffling between our job and house responsibilities. For single people, the pressure of balancing a personal and professional life is not as difficult as those who are in a marriage and have kids.

The constant running around between work and home often leaves very little time for an individual. Taking the kids to school, preparing their breakfast and lunch, working in the office and then coming back home and doing household chores; the day never seems to end.

 In the midst of all this confusion, the worst part is that we do not pay attention to ourselves.

Body pain, acute stress, lack of sleep and so many other factors can take a toll on our body. Even before we reach 40; we are already prone to various ailments and joint problems. Our back takes the biggest brunt of our lifestyle.

The constant pressure of continuously sitting or standing can create a lot of tension in the back region. In fact, studies have even pointed out that on an average 5 out of 6 people are diagnosed with chronic back pain issues.

Although many people do manage to take out some time throughout the day to do a few exercises, most of the people do not focus on themselves what so ever. This in turn equally harms the body in many ways.

The common problem of back pain in the morning

One of the most common problems, a lot of people face is morning backpack pain. The pain can get so severe at times that it is difficult to even get out bed. To prevent the pressure mounting on our back as well as to ease the tension on the region, you can do a variety of short stretches before getting out of bed. These stretches are effective and will help to release the pressure from the back.

Stretching is a great way to ease the pressure out of your body. Even experts and fitness instructors recommend that a person should stretch as much as possible. The only catch is that you have to do it right and make sure that you do not overstretch yourself.

Keeping short counts and holding your stretch for a few seconds before releasing will improve and strengthen your muscles. They are also perfect to ease morning backpack pain when you do them everyday. Here are some of the different back centric stretches you can do

Twist and turn

To release the morning backpack pain on the lower back region, this exercise is a good choice. All you need to do is lie down on your back with the soles of your feet touching the bed. Then place both the knees close together and slowly tilt it to the left side. During this time, make sure that you do not lift your feet up.

While tilting, the lower body, the upper body should be moved to the opposite direction. For example, if you are taking your knees to the right then your neck and chest region should be tilted to the left. Maintain this stretch for a count of five and slowly come back to the original position. Do the same thing on the other side. This will help to reduce the tension on the lower back and hip region.

The cobra pose

Another great way to reduce morning backpack pain is to do the cobra pose. For this pose, you need to lie on stomach with your toes touching the mattress or bed. Then place your palms on the sides making sure that it is aligned to your shoulder level.

Slowly lift yourself up and during this make sure you do not move your lower body. Maintain this position for at least ten counts and then slowly go down again. Doing this at least four or five times will equally help to reduce chronic back pain.

The plank

The plank exercise has an overall benefit and is perfect for people who do not have time to hit the gym. Through this exercise, your entire body can get a good stretch and it will also help to strengthen the muscles.

In this exercise, you have to make sure that you do it properly to get the best results. For this, you have to lie down flat on your stomach with your toes touching the mattress or ground. Then slowly raise your entire body by putting the pressure on your arms, hands and elbows.

Maintain this position for at least a couple of seconds before you can come back to the original position. There are many variations to this exercise, choose the one that is suitable for you. This will even help to reduce the effects of morning backpack pain.

Piriformis muscle stretch

A very easy and simple way of stretching, this is something you can do at any time. This stretch focuses on the Piriformis muscles and helps to reduce leg and back pain. For this stretch, you need to lie down on your side and place the opposite leg in front of you.

Then slowly pull your knee towards your chest until you can feel the muscles in your butt region stretching properly. Maintain a 30 second hold on this stretch and then go back to the original position. Repeat the same thing on the other side as well.

The full body stretch

A great way to start your day, doing the full body stretch will help you to boost your energy levels and also take care of the best backpack stove. For this, you can lie down flat on your back and place your arms over your head making sure that your ears are covered with your arms. Also make sure that both your palms are closed like how you would do when you pray.

Slowly stretch your toes out and maintain this stretch for a couple of seconds. The take your toes back inside pointing it to your chest. Keep on alternating this stretch for at least two to three minutes. This will help to release any tension on the overall body as well as the back.

How to Effortlessly Take a Nap to Boost Your Energy

Naps are known to boost our energy and cause us to feel better when awake than before. But it is not every time that one ends up feeling energetic after they take a nap. Some people feel drowsier and more tired after they catch a wink. Let’s be real. Who doesn’t like sleeping? Almost all of us do like to steal a nap or two that leaves us feeling refreshed and energized for the rest of the day. Having said that, too much sleep is also not beneficial as far as your health is concerned.

What are power naps? And how can you take them?

Spending a few minutes sleeping each day is scientifically proven to enhance your productivity and better your attention for the rest of the day. This nap is termed as ‘power nap.’ It is no news that power naps are meant to improve your condition each day. They are like small doses of energy that you need to give yourself 1-2 times a day to keep going. There is nothing wrong or bad about napping as and when your body feels the need to.

Read on to know more about how you can benefit your body by power napping in a certain way at certain times each day to have your productivity reach its peak:

Cut down on your caffeine intake:

Coffee may cause you to lose sleep and also successfully keeps you awake. Though the caffeine doesn’t allow you to nap, it also doesn’t do any good to enhance your productivity level. Just being awake and wide-eyed is not synonymous with being alert and attentive at work. Here, you lose on two most important things: your sleep and productivity. Cut down on your coffee intake especially prior to an hour or two when you decide to take a nap. By doing so, coffee will not get in your way and you will end up falling asleep quite easily. Of course, you can help yourself to a cup of coffee as soon as you wake up.

Keep it short and sweet:

10-20 minutes in the ideal napping time has the ‘power’ to leave you feeling fresh and energetic. Once you cross 30 minutes of sleeping time, there is a high chance that you will wake up feeling more sleepy and groggy than refreshed. Also, it is because it needs only a few minutes, it is termed ‘power nap.’ So, keep it that way. Let your naps not affect your night sleep, which they will if you overdo it. While on the topic, complete your night sleep very well and correctly so that you don’t feel the need to nap for more than 20 minutes each day.

Steal a minute or two during mid-afternoon:

The best time for taking a nap is 6-7 hours after you’ve woken up. Now is when your body and mind start becoming vary due to all the work hours you put in on a daily basis. Your concentration dwindles and attentively is hampered. Steal a wink now. It is in between 1-3pm that most people tend to give in to their sleep, and end up taking a power nap. A nap at this time is the most beneficial and will raise your mental capacities to the maximum. You can even nap latter if that is how your schedule permits. It is better and preferable if you have had your lunch before you sleep, since it is easier to fall asleep on a full stomach.

Ideal conditions:

The best way to nap is to ensure that you are in a place for it. This does not mean, in any way, that you expect a feather bed with a quilt at your disposal, but make sure that you are comfortably rested. Even if you are just resting your head on the table or headrest, you can very well take a nap, provided you are comfortable. Next, you need to be properly clothed for the nap. Wearing dark and heavy suits won’t let you rest at your best. Yes, there is nothing you can do if that is the attire expected at your workplace, but when at home wear something light and breezy before you settle down for a nap. Keep away from loud noises or disturbing sound and allow your mind to relax while you nap.

Power naps at work:

Let’s face it. Not all workplaces are liberal enough to allow their employees to nap during work hours. What you can do here is set aside a few minutes from your lunch break for the big deal. As soon as you have had your lunch, you can allow yourself some sleep time so that your attention does not go haywire during lunch. Alternatively, and only if you’re willing to, you can even find loopholes in your system and destroy them to catch a few minutes of a power nap each day. After all, 10-15 minutes is not much to ask where your mental health is concerned.

Summing it up:

Make sure that your nap time is consistent each day. It is one thing to take a nap, and entirely another to make the best out of one. One needs to rest their eyes after long hours in front of digital screens, which is why our body tends to start giving every couple of hours throughout the day. Make the most of this napping time and don’t resist sleep when it comes.

A few minutes of a power nap has the ability to keep your mind alert for as long as 4 hours after. All you have to take is care of is to not go overboard with your sleeping time right in the middle of the day. Keep it consistent, both your nap time and your napping time. Fall asleep under the same situations in the same place every day. Keep this pattern undisturbed as far as it is under control. Let your body get accustomed to the rhythm and you will never have trouble falling asleep or napping ever gain.

How To Have Good Sleep When Camping

Camping is a great way to relax. It gives you an opportunity to enjoy nature away from the comfort of your home.  It’s also an opportunity to reconnect with family and friends. Sufficient rest is essential to enable you to enjoy your camping experience. When preparing to go camping, it’s critical that you pack comfortable sleeping gears. Here are a must have items if you are to have that much desired refreshing experience.

Get a Sleeping Pad

Make sure you have something between you and the ground. A sleeping pad not only makes you comfortable, but it also insulates you to keep you from freezing. Consider the weather and features of the pad when selecting one.

Closed- cell foam pads: These are ideally backpacking pads. They are light, affordable and long-lasting, and you don’t have to worry about leaks or punctures. They offer excellent insulation as well.

 If you are a backpacker, these are convenient as they are easy to fold and carry.

Self-inflating pads: You can use these for car camping and backpacking as well.  They are warmer, stronger and quite affordable. Self-inflating pads are easy to use. All you require to do is open the pad’s valves, and air fills the chambers automatically. You can adjust their firmness by releasing or adding air into the chambers.

Air Pads: Air pads are now lighter than ever, even ideal for backpacking.  Some models require you to use a hand pump to inflate them while others need you to use your breath.

The main disadvantage of these pads is that they tend to feel as if they are losing air if the outside temperature fluctuates. It is advisable that you blow them up just before you go to sleep.

They are also prone to tear and ripping up, especially if you are sharing them with dogs. They are however easy to repair.

When it comes to the choice of a sleeping pad, you should consider comfort, insulation, portability, durability, and affordability.

Ensure You Have a Best Camp PillowEnsure You Have a Camp Pillow

Camp pillows are smaller than your ordinary pillow, but they should not be too small; otherwise, your head will keep falling off, disrupting your sleep. They are essential to make your sleep a little cozier, after all, a good night’s sleep makes the camping experience better.

Here are some options that are available to you in the market.

  • Compressible Foam pillow: these get squished flat when not in use and require pumping up when you need to use them. This pillow is soft and comfortable. It’s also low maintenance as its made of a dirt repellant fabric. It occupies minimal space in your luggage.
  • Down pressed Pillow: these are compressible and very light. You can adjust it with the drawstring to make it as soft or firm as you like. It can comfortably fit in your backpack.
  • Inflatable pillows: can be inflated to be just as soft or firm as you want. This kind of pillow is most economical and inexpensive and can be used as a seat cushion as well.
  • The folding pillow: It comes folded in a little pocket. If you like a thick headrest, leave it wrapped; unfold it if you prefer a thin one.

A Sleeping Bag is a Necessity

A sleeping bag is an excellent way to keep yourself warm. They come in different sizes, types, and fabric. Tapered bags have a wider top half and a tapered bottom.

Mummy bags will keep you warm during the cold season as they snuggle tighter to your body.

Square sleeping bags are the same size from top to bottom. They are more commonly used.

Dress Appropriately

Hotter seasons like summer require that you dress lightly. However, consider temperature drops at night, and ensure that whatever you are wearing will accommodate the temperature changes.

Colder seasons may demand that you wear leggings, a cap or even gloves. However, ensure that you don’t sweat too much as it makes your clothes wet, lowering your body temperature.

Get a Comfortable Sleeping GroundGet a Comfortable Sleeping Ground

Before setting up your tent, ensure that there are no stones, thorns or sticks on your sleeping ground. These tend to make their presence known in the middle of the night and can make what was intended to be a great experience, a pain.

Consider the ground level before pitching your tent.  Avoid areas where water is likely to collect if it rains. If the ground is slanted, make sure to elevate your head with a pillow for more comfort.

Keep off areas that are near busy roads and human traffic. These distractions can make it hard for you to sleep.

A good night’s sleep is essential to enjoying your camping experience, do whatever it takes to secure it.

How do mountain bike gloves protect your hand?

Mountain bike gloves

Cycling is an activity liked by many of us because it is not only conducive to good health but also enjoyable. People of different age groups start cycling for a variety of reasons. Some cycle to keep themselves in good shape, while others as part of their aerobic exercises to improve health, and some for the purpose of recreation and sports. Whatever the reason is, there are some requirements of cycling, that is – bike clothing, cycling shoes, a helmet, gloves, a waterproof jacket, a backpack, pumps, spares and tools, eyewear, and you can add up to the list.

How do mountain bike gloves protect your hand?

In this article, the focus will specifically be on how mountain bike gloves can protect your hands. When it comes to mountain biking, the gloves are not the first thing that comes to mind, but it is an essential that every biker wants to have it in their cycling gears. There are a lot of reasons why a mountain biker should wear gloves, but I will try to talk about the important ones in detail. They are the following:

  1. Protection

It is a well-known fact that mountain bikers are susceptible to falls while riding. Of course, no one wants to have a crash but accidents do happen regardless of how cautious you are. Imagine you hit a rock or have a crash, the very first thing you would do, as a natural reaction, is using your hands to hold something, to catch yourself. While doing so, you are likely to hurt your hands in the shape of getting cuts, scrapes, or abrasions. Also, sliding across the paving or rocks can tear up the palms. The gloves are an absolute life-saver in such situations. They save your hands from skidding across gravel and dirt, and also protecting them from high-speed brushes against trees and plants along the trail. In short, the gloves protect the hands in an event of a crash and ensure the safety of hands when the biker is going at high speed through whipping trees branches.

  1. Enhanced Grip and Control

Enhanced Grip and Control

Sweat is something that we don’t like but the palms can get sweaty, especially if the weather is warm and humid while riding. When the palms are sweaty, the biker can easily lose his grip and has less control on the handlebars, which increases the likelihood of an accident to occur. When the palms are sweaty, the biker is likely to have their hands slipped off the handlebars and make an avoidable mistake. Moreover, sweaty palms make it somewhat difficult to change shifts. Sweaty palms are also irritating. The gloves soak up the sweat, keep the hands dry and thereby help in improving the grip which in turns enhances the biker’s grip and control, ensuring protection against accidents.

  1. Comfort

Mountain biking is not easy. It requires a strenuous effort. If you have ever ridden a mountain bike for a couple of hours, you must have realized that it can be very hard on hands. Since mountain biking is all about riding in rough terrain – biking up and down, hitting bumps and taking small drops. It does take a toll on the body, and it doesn’t take long for blisters to develop. The hands feel beat up after a ride. The bike gloves make your ride enjoyable by keeping your hands comfortable, and also, protect your skin from developing blisters. Having no fear of such small injuries, you are set to ride your bike freely.

  1. Warmth

In cold weather conditions, one can’t ride a bike without the hands being properly covered up. The biker wants to keep his hands warm in order to work the brakes and gear shifter like normal. There are gloves specifically designed for cool weathers that are well insulated and padded that not only keep the hands warm but also offer dexterity on the bike, making it easier for the biker to ride more freely. For summer, the gloves are designed to keep the hands cool and offer good grip. Fingerless gloves are also an option for summer for those who have a problem with full gloves.

  1. Absorption of Shocks

Absorption of Shocks

Mountain biking is an activity full of shocks. Unlike road cycling, riding trails are very rough. The biker has to go uphill and downhill, braking and jumping bumps, which means there will be a lot of shocks.  Imagine when you are riding a man-made or natural trail and you hit a bump or a rock, which causes harsh land landings, the shocks produced are transferred to your body. Later on, you have achy hands and shoulders due to the direct absorption of the impact. The gloves serve a very useful function of absorbing shocks. The bike gloves have padding and built-in gel that absorbs most of the impact of the shock before it gets into the body and saves you from potential hands and shoulder aches.

  1. Reducing Vibration and Friction

The gloves also dampen the vibration coming out of handlebars that causes hands/fingers numbness or discomfort. Also, they reduce the constant friction between your hands and the handlebars which could otherwise cause blisters.

Conclusion

In conclusion, biking gloves are an important part of the biker’s gear because they serve several important functions. A biker with mountain biking experience wouldn’t ride the bike without them as they ensure good grip and protection. The gloves are durable enough to withstand any impacts encountered while riding. Without the gloves, the biker is at more risks of accidents. Since mountain biking is about riding dirt trails, the hands’ discomfort/numbness caused while riding is greatly eliminated by gloves. Thus, if you plan on a mountain bike, you shouldn’t forget adding the protective gloves to your gear.

What should you notice about rock climbing for kids?

rock climbing for kids

Rock climbing will give you the special fun when you are good at it. If you are a beginner or you want to teach your kids’ rock climbing, then you need to have the necessary information and safety tips for climbing. In this advanced age of science and technology, children are addicted to indoor games as well as junk food. It leaves a bad effect on their mental as well as physical health. In old ages, children used to play outside and spend time in running, playing as well as climbing and they used to be active and smart. While these days, parents are always worried about the fitness of their children and their sedentary lifestyles. Climbing is best for such kids. Parents should encourage their kids to do this activity to make them active.

This article is dedicated to parents and beginners. Before you step out and give your children a chance to play rock climbing, read this article to know about the important information about rock climbing for children.

Some Safety Tips for Rock Climbing for Kids

You are happy that your kid is climbing the rock and he is learning new thing which adds something to his experience, but nothing is more important than the life and security of your child.

  • Make sure that your children are able to understand instructions and knows well how to start climbing. This will help them take care of themselves and stay away from any injury.
  • Your kids are starting his new adventure, and you are very cautious. You should protect them by preparing a padded mat below.
  • Kids are always careless, and they don’t know about the safety gears. But you are adult and you know it so well that you have to save your child from accidents and slips during climbing. You should equip safety gears like helmet, rope, shoes for your kids.
  • The climbing harness is essential during climbing. It will prevent your children from slipping and falling. But keep in mind that harness should not be too tight.
  • Always make it sure that your children are always under proper instructions and supervision. No matter how much practice he has, you should not take the risk. There should be someone with them, to guide them and take care of them.

Some Techniques for Rock Climbing

  1. Warm Up and Stretch:

Warm Up and Stretch

Ask your kids to warm himself up by stretching and walking. Stretching helps them increase blood circulation and it also helps in the flexibility of body which helps in climbing. Your children must learn the basic warm up and stretch exercises which will help him in having a smooth climbing and avoid injuries.

  1. Better use of Grip:

While climbing, the most important thing is gripping. While climbing, try to have a relax grip and don’t panic. Some people go for over-gripping and which cause imbalance and slipping. Let your child practice to have the proper grip and use of hands. You can do it in your home too by faking rocks and help your children climb on it until they are good at it. The more your kid is good at gripping and climbing, the safer and happier your kid will be.

  1. Good balance:

Along with good grip, the good balance is also important. How can someone climb a rock without balance? If someone is not having the balance, he will surely slip or fall. Good balance is one the important climbing techniques. Balance depends on how to use your use your feet and weight of your body. It doesn’t matter whether you are smart or fat, you can get the balance if you know the basic method. You might open or close your feet but remember that the center of the balance is the mass of your body. It means your main focus should be your body.

Your child is naive, and he has no idea of how to have a good balance. You are the one to teach your child knows about balancing, so he can climb smoothly and effortlessly. The best way to improve the balance of your kid is to ask him to get over the wall with his feet and hands only. At the start, he would have some difficulty but with the passage of time, he will be expert in it.

  1. Smooth Movement:

Smooth Movement

Teach your kid to be aware of his feet and hands to help him have the smooth climbing. If he is not aware of his movements, he might fall or slip. Tell him to be calm and tranquil. He should not panic and stress if he loses his balance, rather he should be stable and relaxed and gain his balance again.

  1. Performing a Good Control:

You have taught everything to your child and now he has started climbing and you feel he is good at it. But what if he falls? What if he slips? He is good at it, yet he is not an expert. More than basic skills, don’t forget to teach your kids to have the basic mental control. Let him face every situation and he should know how to act and recover in such situations.

  1. Observing and Learning:

Your kid has not learned climbing yet and you are teaching him. But you are not satisfied, and you feel that he must learn it again. The best way to do it is to take him out and let him observe the climbing of others. Let him sit there and watch how people climb. After that ask him to practice everything he observes and learns.

Conclusion

Children are like the flowers of a garden. When they smile, it feels as if the whole world is smiling. You want to teach them every new thing, but you should be very careful. Because safety is the real concern for our children when they are climbing the rock, or anything related. At first, you must aware your kids about the cautions and things that need to take care of.