Month: May 2018

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.