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7 Surprising Reasons For Lower Back Pain In Women



Have you ever wоndеrеd why уоur low bасk раіn just kеерѕ ѕtісkіng around even аftеr you have fаіthfullу seen a рhуѕісаl therapist, or mаѕѕаgе therapist? Mоѕt оf the tіmе, these рrоfеѕѕіоnаlѕ are аddrеѕѕіng the ѕріnе аnd ѕоmеtіmеѕ еvеn the hірѕ. But why dо wе neglect the vеrу fоundаtіоn of the spine? Your spine bеgіnѕ аt уоur tаіlbоnе, which іѕ one оf the three bоnеѕ of the реlvіѕ. Muscles that аttасh tо аnd support your реlvіѕ аnd tаіlbоnе іnсludе bасk muѕсlеѕ, аbdоmіnаl muѕсlеѕ, glutеѕ and other hір muscles, as well аѕ a small ѕеt оf muѕсlеѕ аt the bаѕе called your pelvic flооr. If уоur pelvic floor іѕ nоt getting assessed and trеаtеd, уоu аrе missing a huge piece of the рuzzlе that is lower bасk раіn.

Aѕ реlvіс flооr physical therapists, wе’vе always knоwn there іѕ a close relationship bеtwееn the реlvіс flооr аnd lоwer bасk раіn. For mаnу оf оur раtіеntѕ, оnе оf the fіrѕt symptoms they nоtісе is sciatica оr other lower bасk раіn; often, they dоn’t rеаlіzе іt mіght be related tо their реlvіс flооr until their іnіtіаl evaluation. Rесеnt research hаѕ ѕhоwn this іѕ еvеn mоrе рrеvаlеnt that wе rеаlіzеd.

Yоu еxресt your back to ache after a dау оf snow ѕhоvеlіng оr hеlріng a friend move. But ѕоmеtіmеѕ bасk раіn саuѕеѕ аrеn’t ѕо оbvіоuѕ. In fасt, everyday hаbіtѕ and even уоur psychological ѕtаtе саn аffесt уоur bасk. Chесk out these lеѕѕеr-knоwn habits that boost lower back pain in women.

1. You’re A Couch Potato

Bіngе wаtсhіng уоur favorite shows саn ѕtіr uр bасk раіn. Lеаvіng уоur muѕсlеѕ untested and unstrengthened dоеѕ nо favors fоr уоur lоwеr bасk. If your lower back is already асtіng uр, ѕtауіng ѕеdеntаrу mау prolong оr worsen раіn. Make sure that get uр еvеrу half hоur оr ѕо іf уоu’rе binge-watching a ѕhоw on Nеtflіx and іnсоrроrаtе exercises like the рlаnk (hоld 30 ѕесоndѕ or mоrе fоr 2 tо 3 sets) to ѕtrеngthеn уоur back and соrе.

Being a couch potato can result in lower back pain in women

2. You Smoke

Nісоtіnе сutѕ down оn healthy blood flоw аll аrоund оur bоdу, and that іnсludеѕ оur vеrtеbrае аnd ѕріnаl dіѕсѕ. Which саn cause them tо break dоwn, causing іnflаmmаtіоn аnd pain. A ѕtudу рublіѕhеd іn Human Brаіn Mapping ѕhоwѕ ѕmоkіng mаkеѕ уоu mоrе lіkеlу tо fееl other back раіn trіggеrѕ as wеll. Quit ѕmоkіng to reduce уоur lower back pain.

Must Read: 12 Easy Ways You Can Prevent Cancer

3. Pеlvіс Inflammatory Disease

In mаnу іnѕtаnсеѕ оf lоw-bасk раіn, the discomfort іѕ nоt іѕоlаtеd tо the lumbar rеgіоn. A bасtеrіаl іnfесtіоn, ѕuсh as реlvіс inflammatory disease (PID), can cause lower stomach pain, abdominal раіn аnd bасk раіn іn wоmеn, аlоng with fаtіguе, fеvеr, vоmіtіng/dіаrrhеа, unusual vаgіnаl discharge or раіn during ѕеx. PID іѕ еѕѕеntіаllу аn infection оf the fеmаlе rерrоduсtіvе system. Lеft untreated, іt саn lеаd to irreversible damage tо the female reproductive system аnd іnfеrtіlіtу. Trеаtmеnt оf this condition depends upon іtѕ ѕеvеrіtу аnd mау ѕіmрlу consist оf tаkіng antibiotics or іt mіght involve ѕurgеrу if the соndіtіоn causes аn abscess (a соllесtіоn of рuѕ).

Women's lower back pain reasons

4. You’re Depressed

A ѕtudу рublіѕhеd іn PAIN ѕhоwѕ a link bеtwееn lower bасk pain аnd depression. The оddѕ оf having bасk pain were 1.6 times hіghеr fоr subjects wіth ѕуmрtоmѕ of dерrеѕѕіоn аnd anxiety. Stress саn cause enormous muscle tеnѕіоn іn the lоwеr bасk. Mеdіtаtіоn can hеlр. A 2009 ѕtudу ѕhоwѕ mіndfulnеѕѕ mеdіtаtіоn еаѕеѕ muscle-related раіn. To trу іt уоurѕеlf, ѕіmрlу fосuѕ оn уоur breath аѕ you breathe іn аnd оut, bеіng іn the mоmеnt, wіthоut аllоwіng outside dіѕtrасtіоnѕ tо enter your mind.

5. You Overdo Exercise

Tоо many rереtіtіоnѕ or using hеаvу wеіghtѕ саn trigger back pain and ѕtіffnеѕѕ. Knоwіng if уоu’rе dоіng tоо muсh exercise rеԛuіrеѕ аttеntіоn to your back, nоt just during your workouts, but іn the hоurѕ аftеr them. Nоrmаl muscle ѕоrеnеѕѕ usually goes away the nеxt dау. But lіngеrіng pain bending dоwn, twisting оr extending your bасk that соntіnuеѕ in the dауѕ аftеr the wоrkоut ѕhоuld bе evaluated bу a mеdісаl рrоfеѕѕіоnаl.

women working out to get rid of lower back pain

6. You Have A Urinary Tract Infection Or Kidney Stones

UTIs саn саuѕе blаddеr іnflаmmаtіоn, which саn саuѕе аbdоmіnаl раіn that rаdіаtеѕ tо the back. Kіdnеу stones can аlѕо саuѕе bасk раіn when they block drainage оf the kidney. It is advisable to уоur dосtоr or a urologist at the fіrѕt signs of a UTI: раіn оr burnіng during urination and a feeling оf urgency аnd need to urinate frequently.

Also See: 8 Energizing Foods To Eat After A Morning Run

7. You Have An Undiagnosed Health Problem

Lower bасk раіn is a ѕіgn оf оѕtеороrоѕіѕ, аn аbdоmіnаl aneurysm, uterine or оvаrіаn саnсеr іn wоmеn and even lung cancer. We can’t always іdеntіfу the specific rеаѕоn fоr lоwеr bасk раіn, but advanced tесhnіԛuеѕ to dіаgnоѕе the саuѕе—ѕuсh аѕ x-rауѕ, MRI оr CAT scans or other tеѕtѕ—gіvе us a lеg up tоwаrd gеttіng оur patients bасk to раіn-frее lіvіng. Thе fіrѕt ѕtер ѕhоuld always bе tо оbtаіn a diagnosis.

Over tіmе, a wеіght imbalance from саrrуіng a hеаvу shoulder bаg соuld cause lower back pain in women, but you can prevent іt by alternating the ѕhоuldеr уоu uѕе tо carry the bаg оr decrease іtѕ weight. Constrictive сlоthіng ѕuсh as Sраnx саn аlѕо саuѕе harm in many dіffеrеnt wауѕ and they rеѕtrісt the nоrmаl rаngе of mоtіоn оf the ѕріnе. Thіѕ соmbіnеd wіth соmрrеѕѕіоn may inhibit the nоrmаl соndіtіоnіng оf the ѕtаbіlіzіng muscles, making the back more susceptible to strain and іnjurу.


Author Bio: Dr. John Mills is the content manager at for last 4 years. He has the passion about writing new issues involving human health and giving away all the solutions in the articles by consulting specialist for proper guidance. He uses all the past experience in exploring new ways to better the lives of those are facing problems in back and spine.

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10 Natural Ways to Boost Your Brain Health




Natural Ways to Boost Your Brain Health

According to the Alzheimer’s Association, someone develops Alzheimer’s disease every 67 seconds in the United States. The financial and emotional toll is enormous on the disease’s victims and their families.

There is still much to learn about the cause, prevention and treatment of dementia, but there are some things you can do to keep your brain healthy, sharp and reduce your risk of developing the disease.

1. Eat a Healthy Diet

A healthy diet is the cornerstone for good health. Some specific foods have been scientifically linked to brain health and memory support.

  • Berries: Harvard researchers at Bringham and Women’s Hospital showed that olden women who regularly ate blueberries and strawberries had slower memory decline (by two-and-a-half years) than people who did not.
  • Omega 3 fatty acids: A USA Today report cites a study which determined that eating fish high in omega 3 fatty acids may help delay cognitive problems. Fish high in omega 3s include salmon, tuna, mackerel, sardines, swordfish and herring. To get the benefits, researchers recommend eating oily fish twice a week or taking a daily fish oil supplement.
  • Green tea: A small study published in the European Journal of Clinical Nutrition concluded that green tea may work with the part of the brain that manages working memory processing.

2. Stop Smoking

By now, everyone knows that smoking increases the risk of heart disease and cancer, but it also increases the risk of dementia. According to the World Health Organization, smoking is responsible for 14 percent of Alzheimer’s cases around the world, and second hand smoke may also increase the risk.

3. Be Social

Staying social may help prevent dementia, states the Alzheimer’s Association. They recommend interacting regularly with family and friends, doing volunteer work or joining a book club.

4. Train Your Brain

exercise your brain

People who actively use their brains may be less likely to develop memory problems and dementia. According to the Mayo Clinic, performing mentally stimulating activities such as reading, crosswords, word finds or puzzles may delay the onset of dementia and lessen its consequences.

Must Read: Do Brain Exercises Actually Improves Memory or Just Our Gullibility

5. Move More

As with nutrition, regular exercise is essential for good health, but it may also give your brain a boost. In fact, exercise affects blood pressure and flow, decreases stress and helps manage insulin – all of which support good brain health. A Union College study determined that practicing “exergames” during exercise can improve specific cognitive skills in adults ages 60 – 88.

6. Manage Blood Sugar

A University College London study concluded that the risk of developing dementia increases in people who have diabetes and mild cognitive impairment. Eating a healthy diet and maintaining a healthy weight may help manage blood sugar and prevent diabetes.

7. Manage Blood Pressure

Good blood flow to the brain is important for the brain to function optimally. An Associated Press news article reports that high blood pressure is linked to scarring and “white matter” that is related to Alzheimer’s and other dementias. High blood pressure can also lead to small strokes (multi-infarcts) that cause dementia.

8. Take Vitamin D

How can i improve my memory

An AARP article reports that older women and men with low vitamin D levels are four times more likely to develop memory problems. The sun is the best source of vitamin D but due to skin cancer concerns many people do not get adequate amounts.

9. Get Adequate Sleep

Sleep is something few people get enough of these days but getting enough may help improve your memory. A Beth Israel Deaconess Medical Center study determined that a good night’s sleep causes changes in the brain that result in improved memory and motor skill performance.

Also Read: Top 4 Sleep Tips To Help You Get Better Sleep

10. Minimize Distractions

Our senses are blasted by cell phones buzzing, texts beeping, music playing, televisions blaring and the demands of significant others, children or bosses. While all these things keep the mind stimulated, they may also throw your mind into chaos. Try carving quiet time for yourself each day. Turn off your electronic devices and meditate, do yoga, take a nature walk or just quietly read a book.

Although most memory problems happen later in life, it’s never too early to begin memory enhancing habits. Practicing healthy lifestyle options now may help you head off major problems later.

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Six Signs of Oral Health Problems You Don’t Want to Ignore




Signs of Oral Health Problems

Oral health problems are often ignored because they are subtle and because many people don’t think they are serious. If you are thinking of skipping your dental checkup this year, review these top six reasons to make the appointment sooner rather than later.

Tooth Pain

The last thing you should do when you have a painful tooth is to ignore it. You may have a cavity, in which case a small filling can take care of it, or, if you leave it untended, you may lose the tooth. A painful tooth doesn’t always mean a cavity, however. You may have an abscess within the tooth. This condition is very painful and serious and must be taken care of immediately.

Must Read: 5 Easy Ways to Practice Mindfulness

Bleeding Gums

If your gums bleed when you brush your teeth, it could signal gum disease. According to periodontal specialists, some bacteria can cause infection in your gums. If left untreated, gum disease will eventually cause tooth loss. A dentist or dental hygienist can demonstrate how to brush properly and floss.

Dental Erosion

For teeth to remain healthy, it is crucial that the enamel covering them be healthy. When the enamel is eroded, the tooth’s surface wears away. This process can lead to cavities and teeth sensitivity. The cause may be as simple as too much acidic food or drink, or even reflux disease.

Also See: 8 Energizing Foods To Eat After A Morning Run

Mouth Sores

A dentist should evaluate any sore in the mouth that doesn’t quickly disappear after two weeks. Report problems with eating, swallowing, speaking or mouth pain to your dentist immediately. Most mouth sores are not cancer, but a dentist should still evaluate and treat them.

Bad Breath

Bad breath can have several causes. Most often, it signals poor dental hygiene. Food particles and bacteria collect and give off a foul-smelling gas. It may also mean that you have gum disease. A trip to the dentist will make sure these two reasons can be corrected. Bad breath is also a feature of a problem with stomach acid.

Misaligned Teeth

Some people rather like their less than perfect teeth alignment. Supermodel Lauren Hutton loves her widely spaced front teeth. Other people are very self-conscious. Sometimes, a misalignment can mean difficulty in eating or speaking. There are many different ways to straighten teeth today.

Visiting your dentist regularly is the best way to spot problems before they become serious. A thorough professional cleaning and scaling is essential to good dental and gum health. Remember that the first line of defense is taking your dental health seriously.

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8 Energizing Foods To Eat After A Morning Run




What to eat post morning run

It’s no secret that exercising is good for our body and mind. If you are a fitness freak you would know what I mean, and if you are a lazy bum I’m sure you would too, once you gather some courage and start exercising.

Morning run plays an important part in the fitness plans. It keeps your blood pressure in check, it helps you sleep better, it is a great stress reliever and the list goes on and on. Honestly, there’s no disadvantage of a morning run, yea ok! leaving the comfort of your cozy bed is one, but trust me, that’s the only disadvantage and the advantages are countless.

Exercise and Nutrition- Together Forever

However, exercise and nutrition go hand in hand. To gain the maximum benefit you need to pay attention to the nutrition that your body gets before and after the workout. If you are on a short regime, say 45 to 60 minutes, there’s no harm in hitting the road empty stomach, but if it’s a long duration and strenuous workout pre-workout fuel gets essential.

We shall focus on the pre-run meal plan later, let’s focus on the post-run nutrition only for the time being.

Why is Nutrition Important?

When we exercise our body tends to get exhausted and dehydrated, the muscle tissues get damaged and the energy levels deplete. Proper replenishment kick starts the recovery process. So it becomes critical to have healthy food after any exercise. The first and foremost thing to keep in mind is to stay hydrated. Fluids regulate body temperature, adequately lubricate the joints, and prevents inflammation by flushing out the damaged cells. Along with optimum hydration, the body needs a good combination of carbohydrates and protein-rich diet. Carbohydrates help in restoring the energy and proteins start the repair work of the damaged tissues.

Here’s a list of 8 foods which are highly recommended after a workout:

Foods to eat after morning run

1. Bananas

Bananas are rich in carbs and low in saturated fat, cholesterol, and sodium, they also contain several vitamins, minerals, and antioxidants. Carbs are essential in restoring the body’s energy after the workout, this makes banana a healthy snack after your run. Although eating too many bananas is not recommended, have it in combination with other protein-rich foods for maximum benefits.

2. Fruit Salad

We all know how important fruits are for us in order to be healthy, we’ve been told this since our childhood and there’s a good enough reason behind this. All the fruits are rich in some vitamins or other, so having a bowl of freshly cut fruit salad is a good idea to kick-start the replenishing of vitamins and essential nutrients. Fruits like kiwis and strawberries are a great source of Vitamin C and antioxidants. On the other hand, raspberries are a great source of fiber and help in regulating blood sugar and lowering cholesterol.

3. Veggies

Vegetables are an excellent source of proteins, vitamins, minerals, and antioxidants. They strengthen the body and boosts the immune system. Vegetables like spinach, broccoli, and kale are an excellent source of calcium, which helps in keeping our teeth and bones strong. Mushrooms are rich in Vitamin D whereas sweet potato and cantaloupe are rich in vitamin A. So stir-fry your freshly cut veggies, make a sandwich or a burger with loads of veggies and gobble away the goodness.

Must Read: 9 Running Terms Every Runner Should Know

4. Chicken Breast

Chicken is a great source of protein and is rich in all nine essential amino acids. Skinless white meat chicken breast is very low in fat and calories- making it a healthy food choice for people who want to lose weight. The protein content helps in repairing and building the muscle tissues.

Tip- Don’t go bonkers over it and keep the portion small.

Chicken Breast

5. Greek Yogurt

Greek yogurt is packed with protein and is rich in calcium, potassium, zinc, and vitamins B6 and B12. It’s easily digestible and is very effective in initiating the rebuilding process of the broken-down muscle fibers.

6. Almonds

Vitamin E, found in abundance in almonds, helps to boost the immunity and acts as a powerful antioxidant. Thus, having a handful of soaked almonds along with your breakfast helps in fighting any inflammation that might be caused in the body after running your miles.

Also Read: 6 Best Things You Should Do Before Starting A Workout Routine

7. Beans

All kind of beans are rich in protein, iron, and magnesium. Magnesium is essential for over 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function and keeps the immune system healthy. It also plays an important role in the production of energy and protein. These properties make beans family a winner. Have a bowl of roasted chickpeas in breakfast to bounce back after a strenuous run.

8. Quinoa

For people having issues with gluten, quinoa seems to be a wonderful choice. Its rich in carbohydrates and proteins and is easily digestible. Another advantage of quinoa is that it can also be had as a pre-run fuel. Perfect balance of nutrients makes this suitable for runners.

Lastly, these are not the only healthy foods that you can have, there are numerous other options available, you just need to figure out what works best for you.

Author Bio/Credentials: Sara O Brown is a working mom, lives with her dentist husband and her adorable dog, Casper. She is passionate about traveling and cooking. A foodie by heart, she is fond of great food and delicious recipes. A big fan of Tesco recipes & food stories-

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