Quick Fixes for Daily Aches and Pains in Vacaville

Even if you are eating right, exercise regularly, and perform the necessary steps to remain healthy, you will still experience aches and pains from time to time. Stress and too much time sitting down can make those problems arise.

If you find yourself remaining in a sedentary state for a long time, your body will start adapting to that lifestyle. This will cause the tissues responsible for sitting to become even better for sitting. It will make tissues surrounding the joint shorten, thus limiting its mobility that can make aches and pains set in. Here is some tips on how you can prevent aches and pains in Vacaville.

stretches that can relieve aches in Vacaville

Fortunately, there are target stretches and movements that you can do to relieve yourself of such a predicament in the first place. Here's how:

1. Do pelvic tilts to relieve lower back pain - Lower back pain is a common complaint. This is not surprising because most of us are guilty in doing movements using our backs. If you spend almost an entire day sitting, then your back is aching for some action.
   • The good news is that you can perform pelvic tilts at your desk, which could activate your spine and lower back. Try to imagine your pelvis as if it was a bowl that's filled with water. You should try spilling the bowl forward and then backward. The forward movement will make your lower back arch and then flatten out during the backward phase. Do 10 of these for every 30 minutes.
2. Take deep breaths to loosen shoulder stiffness - If you feel stressed throughout the day, there's a possibility that it will cause stiffness and tightness in your neck, shoulders, and upper back. To open up these areas, you should try changing your breathing patterns. The reason is that when you're stressed, your breathing becomes shallower. Instead of using your diaphragm to breathe, you're using accessory muscles to inhale and exhale. This results in rapid breathing.
   • This time, you should focus on diaphragmatic breathing where you take slow, deep, longer "belly" breaths. You must feel your stomach move out as you breathe in and let it fall as you breathe out. People who have tried this noticed that their pain levels, in general, have drastically reduced.
3. Give your hands regular breaks - If you're typing for several hours as part of your to-do list, it can leave your hands and wrists in pain.
   • Typing for long periods of time without resting can cause the muscles to become very tense and fatigued. Just like any other muscle, fatigue can cause lactic acid to build up which causes cramping and stiffness. It is best to give your hands a break every 30 minutes. During this time, form a fist on each hand, hold, and open your hand to spread out your fingers. Do this 3 times.
4. Self-massage to reduce headache - There are many reasons why headaches can happen but the common one is related to muscle strain due to sitting at a desk or in front of a computer for too long. The best solution for this is to always take a break! If it's due to eye strain, take a 20-second break to look across the room, probably about 20 feet away, every 20 minutes. You must set up a reminder that will tell you it's time to stop and stare at somewhere else.
5. Relieve menstrual cramps using the cat-cow method - Menstrual period pain is very common for women. Some women even feel the pain so bad that they require medication or they have to miss out on an activity because of it.
   • Yoga exercises, combined with breathing, can help alleviate the cramps. In a certain study, yoga poses like the cat-cow, downward dog, and child's pose can be very helpful.