Occipital neuralgia

This is a neurological condition where the nerves that run from the top of the spinal cord up through the scalp become compressed or inflamed due to improper posture maintained for long duration i.e. bending forward while using a Smartphone. The symptoms are similar to that of migraine.

Text neck syndrome

Commonly occurring due to bending the neck downwards to look into the cellphone. Text neck syndrome is characterised by neck discomfort, pain and stiffness. Teenagers and young people are now increasingly suffering from this condition. The neck is meant to support the weight of the head. But with continuous forward bending while looking into screens, this load is aggravated leading to additional stress on the neck. Moreover, there is a forward titling of the shoulders that adds load on the muscles too. A rise in use of smartphones along with increasing number of hours at the desk, together have caused a rise in the number of Text Neck Syndrome cases. This is especially alarming in young children, who might suffer from permanent damage of their cervical [neck] spine.

Smartphone elbow

Medically known as Cubital Tunnel Syndrome, smartphone elbow is characterised by tingling, numbness, pain and occasional burning in the forearm and hand. This happens due to keeping your arm bent for a long time in order to hold the phone close to the ears. The nerve in the elbow known as ulnar nerve gets compressed while bending the elbow, thereby leading to this condition. An easy way to detect this is to press and tap over the hollow on the elbow and check for any pain/ sensitivity.

Selfie elbow

Selfie elbow, a condition similar to tennis elbow, is strain and stiffness of the elbow due to over stretching of the arm while taking a selfie. Extending arms for long period of time or in the wrong manner for taking selfies has resulted in increasing number of people visiting their doctors with these complaints.

People who have the habit of taking multiple selfies in a day are facing this problem. This condition aggravates if the person is involved in sports like tennis, squash, etc. Using selfie stick and minimising the number of selfies taken per day can prevent aggravation of pain and other symptoms.

Blackberry thumb or texting thumb

Repeated texting with the thumb can lead to inflammation of the tendon sheath of the thumb which leads to a condition called as de Quervain’s tenosynovitis. This is swelling and irritation of the tendons and the protective sheaths around them. Typical symptoms include pain in the thumb, especially base of the thumb which may be accompanied by swelling. These symptoms are aggravated while performing pinching and grasping movements of the thumb. If left untreated, the condition may worsen leading to reduced grip strength and reduced range of motion in the wrist.

Text claw

Text claw is when you have cramps and soreness in all the fingers. This is due to overall excess use of a smartphone, be it for texting, calling, or even browsing the net. Uncontrolled smartphone usage can also cause inflammation of your tendons and worsen existing conditions such as carpal tunnel syndrome. Complications of all these problems can range from chronic pain to arthritis of the joints involved.

Nomophobia

Short for “no-mobile-phone phobia”, this is the fear of being without your phone. A lot of people fear losing their phone or being without their phones, even for a short time duration. This sometimes gives rise to anxiety and panic. For a lot of people there is always an underlying tension that they may loose their phone and hence obsessively keep checking for it.

Psychological problems

Addiction of mobile phone and social networking has become very common. Obsession of being available every time can lead to anxiety, stress and irritability. This is not just seen in teenagers but also working executives where they have an obsession of responding immediately to each and every text, mail or tweet. If they fail to do so, it leads them to feel very angry and under constant pressure. It’s like they are constantly trying to meet some deadline. Many people who are addicted to social life become very conscious while facing strangers as their face to face communication skills weaken over time. Even people who were previously having good interpersonal skills may find themselves becoming antisocial or recluses.

Phantom pocket vibration syndrome

Those who are addicted to their smartphones begin to experience phantom vibrations, thinking their phone is buzzing when it isn’t. And they keep on checking their phone every 5-7 minutes, in their pockets or purses, thinking it is vibrating. This also causes them to be distracted during meetings or mealtimes. Even though the phone is on vibration mode their attention will be divided as they are afraid of missing a call or notification.

It can affect your memory

Using your phone instead of your brain to recall information could make you mentally lazy, say researchers at the University of Waterloo in Canada. The study of 600 people found a significant correlation between less time spent on the phone and stronger cognitive skills and powers of analysis. As we know the logic of our brain, “Use it or lose it”. Next time you’re trying to recall the name of a film or find your way to a restaurant, for example, try working it out for yourself before resorting to Google.

Insomnia

Watching mobile screen late nights can disturb your sleeping pattern. The light exposure can actually push back sleep time twice as long as coffee does, thanks to its ability to suppress melatonin, the hormone that helps with sleep timing. Sleep deprivation can lead to many physical and mental health problems.

Impaired vision

Continuous looking in the small screen of mobile may lead to blurred vision, tired eyes, dizziness and even migraine. Direct exposure to blue light – like the one that comes from cellphone screens – can cause damage to the retina of the eye which can cause macular degeneration loosing the central vision.

Apart from this; many people are unaware of the harmful electromagnetic radiation [EMR] from Smartphones, so the majority of people take their Smartphones to bed and everywhere they go. The EMR radiation may cause DNA damage, brain dysfunction, and sleeping problems. Also it is observed that men who keep mobiles in their trouser pockets are more prone to infertility as mobile radiation can significantly reduce the sperm count.

How do I protect myself from these problems

• Prevention of cellphone overuse is the best way forward and the onus is on you individually to monitor your usage
• Temporary relief by painkillers and ice fomentation can help if you are already facing any muscle stiffness or one of the syndromes mentioned above
• Immobilisation of the body part involved by using a brace or splint can support the area and prevent overactivity
• Physical therapy can be started after initial control of symptoms to strengthen the muscles and tendons of the elbow, hand and wrist.

The long term solution

• Use the ball of your thumb while using the phone rather than the tip
• Alternate between thumb and index finger for using the phone
• Keep the phone at eye level while using it
• Adjusting the contrast and brightness to comfort levels
• Avoiding bending your neck sideways to hold the phone when your hands are busy. Instead use headphones for the same
• Use earphones for longer duration calls
• Avoid using phones while driving or walking on the road
• Avoid continuous staring at the screen to avoid eyesight problems
• Don’t use your Smartphone in the bedroom. Either switch off it or turn it on silent mode to avoid disturbance
• Don’t become dependent on your Smartphone to manage every aspect of your life. Rather, try to solve your problems on your own or by talking to your friends and family. Don’t search for every solution on Google, first try to ask a real person for help
• Avoid keeping your mobile phone in your pocket. Keep it in your bag and zip or close the bag so that your mobile is not easily accessible to you and at hand’s reach
• Never use your Smartphone as your alarm clock, or chatting, checking emails and other notifications will be the first thing you do in the morning
• Minimise use of social media on smartphone. Use it only on your laptop or at a fixed time during the day
• Get rid of all time wasting apps from your phone.

The post The innumerable ways your smartphone is harming you appeared first on Complete Wellbeing.

In 2010, the American Cancer Society released a report in the American Journal of Epidemiology stating that men who sat for six hours or more a day in their leisure time had an overall death rate that was nearly 20 per cent higher than men who sat for three hours or less in the 14-year follow-up period. And women who sat for more than six hours a day had a death rate that was almost 40 per cent higher. Similar results were published in Archives of Internal Medicine stating that people who sit for long periods are at more risk of dying early.

That’s why many wellness oriented companies now have standing desks for employees—i.e. employees do not sit for working on desktop but they are provided with special desks which allow to them carry out their work while standing. Many people alternate between standing and sitting. There is also a trend of using a treadmill desk—wherein you walk while you work!

What are the health hazards of sitting?

• When we sit for a long duration, our leg muscles become slack and don’t contract effectively to pump blood to the heart. This leads to pooling of blood in the legs which, in turn, reduces the ability of the blood vessels to expand. Problems range from swollen ankles and varicose veins to dangerous blood clots called deep vein thrombosis [DVT].
• This sluggish blood flow also leads to deposition of fat in blood vessels, clogging them which further limits the oxygen and nutrient supply to the brain slowing down the brain function.
• Chronic sitters use their hip muscles to a lesser extent, which is a reason for decreased hip stability commonly causing fall in the elderly population.
• If most of your sitting happens at your workstation, craning your neck forward toward a keyboard or tilting your head to cradle a phone while typing can strain the cervical vertebrae and lead to permanent imbalances giving rise to variety of conditions ranging from muscular pain to spondylosis.
• It is a well-known fact that prolonged sitting leads to permanent postural defects and spinal injuries.
• When you sit, your upper-body weight rests entirely on the sitting bones instead of being distributed along the spine leading to pain in tail bone region.
• Lack of inactivity is one of the reasons for increasing incidence of osteoporosis.
• People who sit more are at greater risk for herniated lumbar disc [slipped disc].

Contrary to prolonged sitting, standing causes cellular changes that improve muscular and metabolic function of the body. When we walk or move about, soft discs between the vertebrae expand and contract like sponges, soaking up fresh blood and nutrients. But when we sit for an extended period, these discs are squashed unevenly leading to spinal problems.

• Prolonged sitting disrupts the metabolic functions slowing them down by 90 per cent after only 30 minutes of sitting, raising plasma triglycerides, cholesterol and blood sugar. And after two hours, good cholesterol drops by 20 per cent. Sitting for long has been linked to high blood pressure. It substantially increases growth factors that lead to cancer especially colon cancer, endometrial cancer and breast cancer.
• Researches have suggested that sitting for long hours impact mental wellbeing of workers, increasing the incidence of reduced social skills, anxiety and depression.

How do I know if I am sitting too much?

If you’ve been sitting for an hour at a stretch, you’ve been sitting for too long. We should all be up at least 10 minutes out of every hour.

People who don’t exercise can be healthier even if all they do is reduce the amount of time they sit. In fact, if you go to the gym regularly or walk for 30 – 45 minutes a day, but sit down the rest of the time, you are still leading a “sedentary lifestyle”.

Recent research even showed that just three hours of sitting was sufficient to cause damage to blood vessels, but when the sitting time was interrupted by a gentle 10-minute cycling session, no decline in vascular function was recorded.

How can I reduce my sitting time?

At home:

• Take the stairs instead of using the lift
• Make sure you get up and walk around after every 30min of sitting
• Walk 7,000 to 10,000 steps a day
• Swap some TV time for more active tasks or hobbies
• Avoiding sitting whenever possible.

At work:

• Have alternate breaks of sitting and standing at work
• Break up periods of sitting or standing by doing simple exercises at your desk
• To work standing, raise the level of laptop by placing it over a stand, box or books
• Stand or walk around while on the phone
• Take a walk break every time you take a coffee or tea break
• Have standing meetings
• Avoid driving continuously for more than 50 minutes; take a short break of 2 – 3 minutes in between
• You may consider using standing workstations.

Special advice for parents

As children are spending less time doing physical activities and more time watching TV or playing video games, parents must establish healthy habits during the early years in order to protect them from future health imbalances.

• Lead by example by reducing their TV time and other sitting-based tasks
• Keep a limit on TV/screen time
• Make bedrooms a TV- and computer-free zone
• Encourage participation in house chores and outdoor games
• Choose gifts such that encourage physical activities
• Reduce time spent in infant carriers, car seats or high chairs

Wish you all healthy spine and joints!

The post The Hidden and Obvious Dangers of Sitting Too Long appeared first on Complete Wellbeing.

The solution lies in maintaining a good posture and making a few lifestyle changes. There are many causes of back pain but the most common cause is poor posture and this is known as postural back pain.

Poor posture puts unnatural, excessive and prolonged strain on the muscles, ligaments, discs and nerves of the spine. Often, due to lack of evidence on X-rays or other tests, back pain  is often misdiagnosed as a psychosomatic or ‘all in the mind’ condition. When you start following the correct posture, your spine will thank you greatly.

Why good posture matters

There are five key benefits to maintaining a good posture:

1. Facilitates breathing
2. Increases concentration and thinking ability
3. Instantly improves confidence
4. Avoids health complications
5. Reduces unnatural pressure on the spine

How do I know if my posture is correct?

Good posture does not mean keeping your back straight and exaggerating your spinal curves. This will cause your back muscles to tire soon. Good posture means to keep the two Cs of the spine in neutral position with tireless effort:

• the first C starts from base of the head till your shoulder;
• the second C starts from your mid back up to your tailbone.

Simple tips to maintain good posture

1. Sleeping positions, mattress and pillow

Using too soft or hard a mattress, using a pillow with improper thickness, or sleeping in awkward positions for almost 7 – 8 hours causes trauma to your spine. It’s important to use a mattress and pillow that offers firm support to your spine and which will adapt your body contour. While getting up from bed, avoid doing so with jerky movements.

To get up from your bed in the correct way:

• Lie on your back, take a deep breath
• Bend your knees
• Turn on one side
• Take support of hands, raise your upper body and put the legs down
• Sit up with the spine straight and feet supported on the ground
• Stand up with the spine straight.

2. Walking, standing and choosing the right footwear

Always stand with feet apart. The distance between your feet should be the same as that between your shoulders. This helps to keep your knees loose. While walking, the heels should touch the ground first, followed by midfoot and then toes. And your arms should swing from the shoulders, not just from the elbows. Wrong footwear also puts undue pressure on the back.

Tips for choosing the right footwear:

• Wear sports shoes; whenever possible or go for shoes with good arch support
• Avoid wearing high heels, pointed shoes and completely flat footwear
• Choose footwear that offers firm grip and non-slipperly sole
• Shoes should not be too loose or tight and should have enough space for movement of toes and for feet to breathe.

3. Sitting posture

To be able to sit with neutral spine, always ensure your back is supported. Keep a small pillow for lumbar [mid back] support and always keep your feet resting flat on the ground, and your hands either rested on arm rest of the chair or on your mid thigh. Avoid sitting on sagging sofas and hard surfaces like plastic. For prolong sitting, use ergonomic chairs and ergonomic footrest.

4. Bending and lifting

While bending, never bend from spine. Always bend from hip by keeping knees loose.

To lift something from the floor:

• Stand as near the object as possible and keep your feet shoulder-width apart
• Go down from your buttocks like squatting
• Bend forward from your hips

5. Carry appropriate handbag and wallet

Choose light weight bags for regular use. Always prefer one broad belt instead two small belts. The length of the bag should end at your hip. Avoid carrying a wallet in back pocket, keep it in your front pocket instead.

While carrying something heavy, try to balance the weight equally and carry something in the other hand too.

6. Avoid recurrent stressors on spine

There are some things that we do repeatedly, which puts unhealthy pressure on the back. These include watching TV in awkward positions, working at a computer/laptop for long hours without taking intermittent breaks, playing video games or driving for long periods of time, working on sewing machine for long hours without doing stretches intermittently.

Tips while using laptop, computers and tablets:

• Always keep the screen at eye level
• Keep the keyboard and mouse at same level
• For laptop and tablets use a stand. Do not place the laptop on lap or hold the tablet in your hand.

7. Take steps to reduce stress and tension

People who are not satisfied with life and are unable to cope with their problems have a general tendency to hunch forward. They begin to stoop due to the complexes they have in their mind. They always feel tired—as if the weight of the whole world is on their shoulders. To get rid of stress and anxiety, consult mental health experts as soon as possible.

Meanwhile, a few tips that will help you:

• Take frequent breathers or rest breaks
• Try doing your tasks differently… or do something altogether different
• Involve yourself in some recreational activities

8. Eat a balanced diet

Your spine and bones need nutrients to stay strong. Lack of vitamin-D, calcium and proteins will have a negative impact on your bone and muscular health.

To maintain nutritional balance:

• Drink 8 – 10 glasses of water everyday
• Spend at least three days a week basking in sunlight for 15 minutes. Do this before 8.30 am or after 4pm.
• Have dry fruits like almonds, walnuts, dates, cashew nuts, black raisins.
• Include milk and milk products in your diet.

The post Back pain? Why good posture matters appeared first on Complete Wellbeing.

Back pain interferes with the normal rhythm of sleep. It leads to disruption of the pattern of sleep waves in the brain. Such disturbed sleep waves are usually found in painful conditions like arthritis and fibromyalgia.

With disturbed sleep, we become sensitive to pain and thus fall in a vicious cycle of disturbed sleep and back pain. Wrong sleeping posture is where it all starts.

Pain givers

1. An awkward position doesn’t just disturb the spinal column but also affects back muscles, which results in pain.
2. Sleeping late, sleeping immediately after meals or eating a heavy dinner causes bloating and acidity, which contributes to back pain.
3. Disturbed sleep due to various reasons such as noise, stress, snoring, an uncomfortable mattress/pillow or position, tightens the back muscles and leads to pain.
4. Nursing mothers and their husbands often complain of back pain as they have to sleep in an awkward posture while nursing babies. And having to share the same bed, often leaves little space for the parents, which adds to the problem.
5. An improper mattress disturbs the spine’s alignment, causing back pain. A mattress can get depressed on one end and elevated on another, if one of the persons sleeping on it is heavy. This too contributes to pain.

Change the mattress if…

• It is too soft or too hard.
• It is deformed; for instance, it has a depression in the middle.
• If it is over- or under-sized compared to your bed.
• If it is older than 5 – 7 years, depending on how its shape has held.
• If it is soiled or stinky.

Sleeping positions and spine

The sleeping position you adopt every day may seem normal to you. But it may be far from being ideal and may not maintain your body’s natural curves. Besides, the changes in sleeping positions are imperceptible and subtle.

According to an old proverb, ‘The King sleeps on his stomach, a farmer sleeps on his back but the wise man always sleeps on his side’. It is wise to sleep on the side as sleeping on the back as well as on the stomach strains the back and neck. However, if you have to sleep on the back, ensure that your head and neck are supported with a good pillow. You might want to use a cervical contour pillow, which is shaped like your neck and gives relaxing sleep. You might also benefit by taking a pillow [or bolster] under your knees for more comfort.

However, if you are habituated to sleeping on your stomach, it’s better to change your sleeping style as this position is perilious for your spine.

Even when you sleep on your side, you need to use a pillow for maintaining the spine’s natural curvature.The pillow should fill the spaces between your ear andthe mattress. If your head or neck remains tilted and is not in line with the rest of the spine, you could suffer from Pillow Syndrome! Also, keep a pillow between your knees to prevent the spine from twisting. For further comfort, you can even keep a bolster or pillow under your arms like hugging a teddy!

Dos and don’ts

When sleeping on the side…

• Keep the spine straight and untwisted
• Never place a pillow under the shoulder
• Always keep the neck and head straight-aligned with the rest of the spine
• Use a pillow between the knees, under the side or hips
• Wrap the arms around a large pillow
• Never put the arms overhead.

When sleeping on your back…

• Keep the spine straight and untwisted
• Always keep pillows or cushions under the knees and lower legs
• Never keep your arms overhead
• Use a pillow under the neck rather than the back of the head.

When lying down…

• First, sit and take support of your hand to lie down on one side
• Take your feet up on bed
• Turn and lie down straight.

When getting up from the bed…

• Roll onto your side and bend both knees.
• Drop your feet over the side of the bed as you push with both arms to sit up.
• Scoot to the edge of the bed and position your feet under your buttocks.
• Stand up, keeping your back in the neutral position.

Stretches for morning back pain

Do you feel back pain first thing in the morning? Is getting to sleep difficult because of back pain? Does your back feel stiff for first few hours in morning?

The reason could be spasm or cramping in back muscles or compression of disc spaces. Doing these simple decompression techniques and gentle stretches should take care of simple back pain. But for persistent and severe back pain, a visit to a specialist is a must.

A round of these stretches before going to sleep and after getting up is recommended for getting rid of morning pain.

Single knee to chest: Lying on the back, bend one knee and pull it up towards your chest gently. Count to five and relax. Repeat it 5 – 10 times. Remember to keep the other leg straight.

Double knee to chest: Lying on the back, bend both knees and take them towards the chest as far as comfortable. Count to five and relax. Repeat it 5 – 10 times.

Crucifix stretch: Lying on the back, bend both knees and straighten hands like Christ. Now, twist both knees together first to your left and then to your right. Repeat five times on each side.

Lion stretch: Bend your knees and sit on your heels [like in vajrasana]. Now, bend forward with hands outstretched in front of you. You’ll feel a gentle stretch at the back. Do this stretch only if you don’t have a knee problem.

Cross body stretch: Cross one arm and push it at the elbow by the other arm. Keep the neck straight and body erect.

Side stretch: Pull both arms upwards and interlace fingers. Now, stretch them to one side and pull the side of your trunk.

Neck stretch: Keep one hand on the shoulder and hold your neck with the other hand. Gently pull on the neck and feel a stretch on side of neck. Repeat five times on both sides.

Decompression exercises to reduce pressure on discs:

1. Sleep on your stomach and put a flat pillow or towel under your chest such that it allows your head and neck to relax on the bed. You can turn your head to one side. If you need support for your lower back, place a pillow under your abdomen. Lie in the position for a while.
2. Sleep on your tummy with your legs outstretched and soles of the feet facing the ceiling. Gently raise your upper body with the help of your hands keeping your hips on the bed.

This was first published in the April 2012 issue of Complete Wellbeing.

The post Back on track appeared first on Complete Wellbeing.

Posture pluses

How good posture helps…

• Breathing becomes easy, deep and full. This enhances oxygen supply to all the organs.
• You can slim your waistline by 3 – 4cm simply by standing straight [Try it with a measuring tape].
• With an erect posture, the abdomen is not cramped, which facilitates proper functioning of the intestine.
• An upright posture enhances the perception of age and beauty. That’s why all fashion models have to undergo postural training
• Thought process and concentration improve because now the brain doesn’t have to focus more on aligning the body. It’s a matter of devoting resources.
• Good posture reduces stress on the muscles of the neck and back and also keeps the spinal discs in place. Lack of attention to posture is what’s responsible for an alarming increase in back and neck pain in desk workers.
• Improved posture directly effects your body language and self-esteem. Posture is one of the first three things people notice about a person, the other two being hair and eyes.
• Good posture reduces the chances of injury and muscle strain; helps you move more easily and more powerfully.

How does posture go bad?

You’re not born with bad posture; you cultivate it as you grow up without realising the damage you’re doing. During all the activities you perform in a day, not standing upright, sitting stooped and slouching at your desk causes the natural curves of your spine to reduce and gradually disappear. This makes the head to protrude forward and the hips to tilt ahead, which starts a cascade of physical and psychological changes.  The top three culprits behind an incorrect posture are…

1. Habit and lack of education and awareness.
2. Muscle imbalance and a weak core.
3. Workstations and chairs that are not ergonomically designed.

Incorrect posture leads to…

• Headache
• Neck and back pain problems
• Muscle spasm/tightness
• TMJ [Temporomandibular joint, the area around the jaw] problems
• Reduced endorphin production
• Mid-back pain
• Decreased range of motion
• Low back pain
• Increased fatigue
• Reduction of vital lung capacity
• Gastro-intestinal problems
• Cramming of internal organs
• Loss of overall height [postural distortion]
• Emotional instability
• Loss of balance or dizziness
• Arthritic development
• Hip, knee, ankle, foot issues.

Incorrect posture can even cause disc pathologies which need back surgery. Psychologically, it makes you feel less energetic, lowers self-esteem and adds worry lines on your face.

What to do…

Correcting your posture seems like an uphill task, but it isn’t. Primarily, it involves a basic knowledge about assuming a correct sitting, standing and sleeping posture. Secondly, you need a strong and balanced musculature to maintain this posture.

• Take frequent breaks from continuous desk work.
• Check posture every 30 minutes.
• Stretch regularly.
• Get postural check-up.
• Use backrest and footrest.

• Stretch: If you spend long hours in front of a computer, make it a habit to stand for a few minutes every half hour and stretch.
• Strengthen your core: Pilates and yoga help build abdominal and pelvic muscle strength or core; these muscles form the foundation for good posture.
• Support your back: No matter where you sit, use a back rest while sitting and avoid sagging sofas, which do not support your back.
• Eat right: Bones need calcium for good strength. Also, role of vitamin B12 and vitamin D is well proven for good health of bones, muscles and nerves. Make sure you eat a balanced diet.

Getting a postural check up would make you aware of your present postural status and then you can work with your doctor to attain a balanced posture. This would certainly add life to your days!

Check your posture often. Not just while sitting, but even when you are standing or walking. With practice, correct posture becomes second nature.

The post Move with grace appeared first on Complete Wellbeing.

Sleeping on a substandard pillow can cause not just a stiff neck, but even headaches, interrupted sleep, snoring, insomnia, and numbness in arms and hands among other physical conditions.

Your choice of pillow plays an essential role in ensuring that you get good quality sleep and wake up feeling refreshed. Let’s understand the different types of pillows and how to choose one that’s good for you.

Since all of us have unique sleeping positions, it is difficult to generalise the overall selection process. Here we give some basic parameters that you can keep in mind when choosing a pillow.

Sleeping positions

There are three main sleeping positions—on back, on stomach and on side. The pillow has a lot to do with each sleeping position, since each position needs a different level of neck and head support.

• On back: Those who sleep on their backs need a pillow that will support the head, neck, shoulders and spine. Your cervical spine has a natural curve and the pillow should conform to that curve for maximum support and relaxation.
• On stomach: Those who tend to sleep on their stomachs need a relatively flat pillow that is just enough to keep the head and neck aligned with the spine. But remember, this sleeping position is not good for your spine.
• On side: If you sleep on either of your sides, use a pillow that supports your head in line with neck. You should maintain a horizontal posture so that the weight is naturally distributed without exerting undue pressure. The pillow should fill the spaces between your ear and mattress. If your head or neck is tilted, and is not aligned with the rest of the spine, it leads to neck or back pain.

Back or side sleepers need a firmer pillow, whereas stomach sleepers need a softer one. Pillow firmness depends upon the density of a pillow filling—the more the filling, the firmer the pillow. To test the firmness of a pillow, put it on a flat surface and bend in half. If it folds easily, it is soft. If you need to put some force into folding a pillow in half, it probably has a good amount of support.

Types of fillers

The fillers used in the pillow determine its firmness. These play an important role as they perform functions like taking shape as per weight distribution, heat exchange between body and pillow material and temperature monitoring. Here are some popular filler options.

• Cotton and wool pillows: These are traditionally used in most of the pillows and are not recommended as they deform quickly.
• Feather and down: Feather and down pillows have been used across the ages and are still popular. Down is more expensive. It is soft, easy to shape or mould onto your head and body, and locks in temperature.
• Polyester: Polyester is comfortable and less expensive depending on the quality. It does not fluff up the way down does.
• Foam and latex: Foam and latex pillows tend to last longer than the other types. These are suited for people who need a firm pillow. While foam pillows are cheap, latex pillows are expensive, as they can be moulded in various shapes and sizes.
• Buckwheat: These are a breather for those who are allergic to down. Buckwheat pillows are filled with little buckwheat husks. They are variable and adjustable and allow your head and neck to be comfortable. Technically, a buckwheat pillow would benefit all three sleeping styles because of the adjustability. These can also be cooled or heated for additional benefits to reduce pain.
• Memory foam: Memory foam is made from polyurethane, but has a different cell structure than other foams. This structure makes it less ‘springy’ and slower to recover—hence the memory foam as it ‘remembers’ your shape for a while after you’ve moved. Memory foam pillows leave an indentation where the head has been for some time and hence is not recommended for those who move a lot in their sleep. These are expensive; costing up to five times the cost of a polyester-fill pillow.
• Water-filled pillows: Water-filled pillows gently adjust to constantly support the head and neck in correct posture in side and back sleeping positions.

Tip: If you are allergic, a down or buckwheat pillow may not be suitable for you. Go for a hypoallergenic one such as foam or polyester.

Size and shapes

Usually there are three sizes; standard, medium and large. Keep the size of your bed into account when shopping for the right size. Pillows come in many shapes—round, circular, rectangular are the most common ones. Consult your doctor for the shape that is right for you.

For those suffering from neck problems, there is a special pillow known as a cervical pillow. This pillow is specially designed to provide maximum support to the neck region, reducing any pressure on the neck.

A characteristic of these pillows is that they have a mound for the neck and depression for the head. This helps achieve the correct alignment and relieves tension in the neck. Cervical pillows are commonly available in many shapes—rectangular, square, circle, bone, wedge, U-shape and cylindrical.

The post How to choose the right pillow appeared first on Complete Wellbeing.

When this nerve gets inflamed, it produces a cluster of symptoms referred to as sciatica. Here, we clear some common misconceptions around sciatica.

Myth 1: Sciatica is a disease

Sciatica is not a disease but a set of symptoms, pain being the most prominent among them. The pain is felt along the course of the nerve starting from the lower back to buttocks, calves and right down to the foot.

Other symptoms include tingling numbness and sensation of pins and needles along the course of the nerve. Hence, sciatica cannot be labelled as a diagnosis but only as a symptom of another disease. The treating physician has to find the cause underlying the symptoms of sciatica.

Myth 2: Sciatica is caused only due to slip disc

Although slip disc is the commonest cause of sciatica, it is not the only cause. In slipped disc or herniated disc, the intervertebral disc [disc between two vertebrae] comes out of its normal position and starts pressing on the nerve root, causing sciatica. Other possible causes include:

Lumbar degenerative disc disease: With ageing, the discs in the lower back weaken and this causes irritation of the nerve roots causing pain.

Lumbar spinal stenosis: In spinal stenosis, the canal width decreases and hence the nerve roots get compressed. The pain is usually positional, brought on by activities such as standing or walking and relieved by lying down.

Spondylolisthesis: In this, one vertebra slips forward over the adjacent vertebra. This too causes compression of the spinal nerves and results in pain.

Trauma: Direct impact on the spinal nerves by an external force such as an accident, injury or a fall on the back can trigger sciatica symptoms.

Piriformis syndrome: The sciatic nerve usually traverses beneath the piriformis muscle in the buttock. But in 15 per cent of the population, it runs through the muscle not under it. When this muscle shortens due to trauma or overuse, it compresses the sciatic nerve. Constantly carrying a thick wallet in the rear hip pocket can also cause sciatica. It is referred to as ‘Wallet Sciatica’.

Spinal tumours: When a spinal tumour develops in the lower back region, it compresses the nerves, causing sciatica. However, this is one of the less common causes.

Myth 3: Sciatica is hereditary

Sciatica doesn’t run in the family and can happen to anyone irrespective of his/her family health history. It is the result of a problem in the lower back that can develop from any number of reasons.

Myth 4: Leg pain without backache cannot be sciatica

It is rare for sciatica patients to experience pain only in the leg and not in the back or thigh as well. Even if you are one of them, don’t get fooled into believing that since the pain is in the leg, there’s something wrong with your leg. If it is sciatica, a clinical examination will reveal that the problem originates in the back. Since the sciatic nerve passes the lower back, legs and feet, a nerve compression in the lower back may not cause low back pain, but pain in the leg.

Myth 5: The treatment for all sciatica patients is the same

What works for one patient may not work for another, even if both have the same symptoms. The cause of pain may differ from one patient to another. Hence your treatment has to be based on the cause of your problem, your conditions and your response to medicines.

Myth 6: Surgery is the only way to treat sciatica

It’s advisable to try non-surgical methods before considering surgical intervention. However, some may need surgery to avoid further damage such as loss of muscle power. Usually, surgery is suggested in case of patients for whom conservative non-surgical treatments such as exercise, physical therapy, injections and complementary therapies have not helped. Those with severe pain or significant loss of function are also advised surgery.

Myth 7: Complete bed rest is treatment for sciatica

For the initial pain, it is OK to take bed rest for a day or two. However, excess inactivity too can worsen the pain; exercise and activity keep the back muscles healthy and strong. Exercise also helps exchange nutrients between the spinal discs and surrounding micro vessels, keeping the discs healthy and preventing further injury.

Myth 8: We must first try self-treatment for sciatica

Diagnosis of this condition requires a thorough evaluation of the spine in addition to other tests. It’s therefore important to rely on an expert and detect the exact cause of the pain before starting any treatment.

Myth 9: If I use traction to get my slipped disc into position, my sciatica will be cured

There is enough research and evidence to show that traction has no effect on slipped disc. A disc never gets pushed back using weights. Traction only helps relieve muscle spasm, create warmth, reduce pain and ensure that patients take bed rest.

Myth 10: Sciatica is incurable

Although finding the cause of sciatica is often tricky, but once the expert succeeds in pinpointing it, sciatica can be cured.

The post 10 sciatica myths appeared first on Complete Wellbeing.