Dr Neumanns

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Eight Ways to Avoid Muscle Pain

Muscle pain may be dull or throbbing “Charley horse. It can be a strain, cramps, spasms or muscle tear. Whatever the description, a variety of things can cause muscle pain overuse, dehydration , heat, cold, or even a more serious condition that requires medical attention.

Prevention of muscle soreness is not limited to sports, golf, tennis or any other activity. In all aspects of our lives, you can take steps to avoid soreness.

1. Stand up straight – poor posture can lead to backaches and all sorts of physical problems, since slumped, subsidence and sitting too may put additional pressure on our muscles. Shoulders rounded a curve in your lower back are telltale signs of poor posture. Check your posture while sitting or standing against a wall with your shoulders and upper back touching the wall. Raise your arm and try to touch the wall. If you do this, you have good posture. If not, try and you will strengthen your back and shoulder muscles and straighten your spine. Yoga is an excellent way to improve your posture.

2. WORK SMART – a program of regular exercise is very useful to prevent injuries to muscles. In the gym at least 3-4 days a week, and add some type of aerobic activity like walking, swimming, cycling or jogging, all measures that will improve circulation and improve the strength of your muscles keeps cons injuries. The best part about a regular exercise program is that you will build more support for your spine, leading to better posture and less back pain. Ease into an exercise program if you’re not used to being active.

3. Loosen Up – Take some time to stretch after your workout, when muscles are still warm. Stretching will improve your flexibility and prevent your muscles from tightening causing injury. Take time to stretch your calf muscles, shoulders and upper back, waist, hips, back, hamstrings and quadriceps.

4. GOOD TECHNIQUE AND EQUIPMENT – the best way to get the exercise correctly with a qualified, nationally certified personal trainers. You want to get something out of your training and best equipment in the world is worthless if you do not use it right.

5. Strengthen your abdominal muscles – this will definitely benefit your back because your stomach muscles help support your spine, thus taking pressure off your back. Strengthen your legs and will help alleviate some of the pressures on the back too.

6. REST – do not abuse your training or workouts. Too much activity causes an accumulation of waste in your bdoy and use the muscles. Fatigue can be severe and if you are very tired, you can hurt yourself and your muscles by doing too much. REST is when you get results from your workouts so hard that you rest each muscle group for at least 3-4 days. For example, if you work chest and biceps on Monday, you’ll have to wait until Thursday or Friday before working again.

7. Make a massage – a massage will do wonders for reducing muscle soreness. Make an appointment with a qualified professional massage or ask a friend or a relative to give you a massage with essential oils like lavender or rosemary.

8. TRY and herbal PAINKILLER – nearly 76,000 people each year in the rush to the hospital due to side effects of non-steroidal anti-inflammatory. A tenth of them die and that is the United States only. My favorite is herbal Painkiller white willow bark extract which cotnains salicylate, the same active ingredient in aspirin.

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