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Doing This Will Get Your Back Ache To Back Off

Doing This Will Get Your Back Ache To Back Off

When you think of back-breaking labor, you might imagine someone carrying heavy loads all day. You may not realize that sitting at a desk has it’s own back-breaking repercussions.

If you’ve ever gotten up from your desk with a stiff and achy back, you know how miserable and crippling back pain can be. Office workers may not be doing as much heavy-lifting as a manual laborer, but they definitely don’t get off the hook when it comes to aches and pains.

Back pain is the leading cause of disability worldwide and the second most-commonly treated medical problem in the United States.[1] Eighty to eighty-five percent of Americans suffer from recurring back pain.[2] A whopping 31 million Americans are suffering from back pain at any given moment.[3]

Our work environment can play a big role in recurring back pain. Sitting at your desk for hours on end puts pressure on your lower back, which can leave you feeling sore and stiff at the end of the workday.[4]

The health impact of sitting has been compared to smoking

If someone asked you to lift a heavy dumbbell right now, you’d immediately know if you asked too much of your body. Your arms or shoulders would tell you that they weren’t happy, and you’d probably stop trying to lift the weight.

The pain caused by sitting is a bit harder to spot. When you sit, you might feel a sense of comfort or relief. You won’t notice the ache that begins gradually until one day, it’s difficult to move.

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“Sitting is the new smoking,” the phrase first uttered by Dr. James Levine of the Mayo Clinic, summarizes the insidious nature of sitting-related injuries.[5] Sitting, like smoking, used to be considered a harmless activity, but research is showing that it can cause health problems. Sitting too much can even shave years off your life.[6]

Sitting too much seriously kills your productivity

You know how hard it is to work when you feel under the weather. If you suffer from chronic back pain, it means that you don’t feel good most of the time. It costs half a million dollars in health care spending and missed work time for every thousand people suffering from back pain.[7]

Health care spending is quantifiable, but how back pain affects individual workers is not always as easy to understand. Concentration on work-related tasks takes a big hit when you are in pain. When a bout of serious back pain strikes, it can keep you from being able to focus on your projects.

Concentrating when you can feel the pain coming on is nearly impossible. At the first twinge, you may already know that you are going to be in for a long day. It’s just like trying to rest after you’ve hit the snooze button repeatedly. You can’t go back to sleep because you know the interruption is coming.

As back pain goes from being occasional to chronic, it can have an impact on the way that you walk or sleep. If you aren’t able to stretch or get a good night of rest, this can make it even harder to work with a clear head.

There are ways to find relief

Just because back pain is so common doesn’t meant that you have to become hopeless when it affects you. There are several things that you can do to relieve tension in your back.

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1. Use a hot or cold pack to ease your pain.

Whether you should apply heat or cold depends on the cause of your pain. If your pain is coming from prolonged periods of sitting, or there doesn’t appear to be an obvious injury, then heat may be the best thing for you. Heat relaxes tense muscles that could be triggering your pain.

A hot shower can offer many of the same benefits as using a hot pack. Whether you use a hot pack,electric blanket, or shower, try to let the heat hit the affected area for at least 15-20 minutes. Some commercial heat packs will work for up to eight hours, and can be worn under your clothes at work.

Pain from an injury or arthritis may respond better to the cold. The cool temperature reduces the blood flow that causes swelling and inflammation. There is less evidence to support using cold packs to relieve lower back pain caused by postural problems or prolonged sitting.[8]

When you apply cold to an injury, start out by applying ice for about ten minutes every hour on day one, and decrease it to 10-15 minutes per day three times per day as you heal.

2. Give yourself a massage.

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Getting a massage from a professional massage therapist can provide some relief, but daily treatment of chronic back pain is likely to break your budget if you take that route. Instead, you can learn a few basic self-massage techniques to relieve the pain yourself.

Massaging trigger points with your fingers, a tennis ball, or other tools can offer you relief.[9]

3. Know when its time to call your doctor.

We can do everything right at home and still experience back pain. Pain that is persistent and disruptive–even after you’ve tried different treatments at home–may require a professional help. Back pain that stems from trauma, or sharp “electric” nerve pain should also be addressed by a professional.

Sciatica, slipped discs, and spinal injuries require the help of a doctor so that you don’t further aggravate the problem. [10]

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Your doctor can perform additional tests, refer you for physical therapy, recommend adjunct therapies such as yoga, and develop a pain management system with you.[11]

Prevention is easier than treatment

When you feel pain, your body wants you to stop doing what you’re doing so that you don’t cause irreparable damage. A recent study found that about 41% of respondents don’t do anything to proactively address back pain.[12]

Get into the practice of listening to your body so that you can notice and correct pain-inducing behaviors.[13] With a few simple actions, you can prevent or significantly reduce back pain.

  • Learn proper posture. Our bodies are made to be in motion, which means that sitting is already problematic for us.[14] Hunching at your desk is one of the leading causes of back pain, and it’s easily corrected by being mindful of your posture. Slouching can feel more comfortable to us if we are tired or need to strengthen our core, but having good posture is our first line of defense against back pain.[15]
  • Choose an ergonomically-sound chair. If you must remain seated for several hours per day, then having the right chair is paramount. Choose a chair that supports the natural curves of your spine and allows you to put your feet on the floor for extra support.[16] Arrange your work station so that your monitor is at eye-level, and avoid cradling the phone between your shoulder and ear.[17]
  • Take stretch breaks throughout your work day. Even if you don’t mind sitting for extended period of time, get up every half hour to stand and stretch. Walk a lap or two around the office, take a drink of water, or perform a few standing stretches to get your blood flowing. Even 1-2 minutes of this can make a big difference.[18]
  • Support your muscles to protect your spine. Think of your skeleton as the framework for your body. The muscles that surround your bones protect them and enable you to move. Building strong back muscles can help you prevent spinal injuries. Strengthening your core will also make it easier for you to maintain proper posture throughout the day.

Your spine has your back every day

When you think about how much we ask of our spines, it’s no wonder that we encounter back pain from time to time. Back pain can affect your quality of life and sabotage your productivity if left untreated.

Luckily, there are a few things that you can do to tend to you spine. When you take actions to support your back, it will support you. As fitness guru Bob Harper says,

“You’re only as young as your spine is flexible.”

Reference

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Jolie Choi

Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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