How to Use Passive Exerciser to Help Those in Need

passive exerciser

How to Use Passive Exerciser to Help Those in Need

First and foremost, passive exerciser machines enable the disabled, the elderly, victims of stroke, convalescing patients, and those just out of rehab to improve their health and fitness at home. In fact, the passive exerciser is highly regarded by most healthcare professionals. Furthermore, many medical plans may cover their cost.

Benefits of Passive Exerciser Machines

  1. 1
    First, circulation improves.
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    Second, cardiac capacity increases, which allows more oxygen-rich blood to flow throughout the body.
  2. 3
    Third, ankles, knees, hips and spine become more flexible.
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    Next, the exerciser prevents stiff joints. As a result, there is less joint pain.
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    Also, the passive exerciser may help improve contractures caused by atrophy, shortening of muscles, or joints.
  5. 6
    Finally, the exerciser enables anyone to exercise in the comfort of their home while watching television, listening to music, using the cell phone, or reading.

Features of Passive Exerciser Machines

Most of all, high quality passive exerciser machines have the following features:

  1. 1
    First, they have built in safety features such as an automatic cut off switch.
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    Second, the speed is adjustable.
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    Third, they can move in both forward and reverse direction.
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    Fourth, they may have a calorie counter.
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    Next, they may have a distance counter.
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    Also, they may display the amount of time spent using the exerciser.
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    In addition, they may be portable.
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    Furthermore, they can be used while the patient is sitting up or lying down so even someone on total bed rest can benefit from the exerciser.
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    Next, the machine may be used to exercise the lower or upper body.
  10. 10
    Finally, some exercisers can switch between passive or active exercise.

How Do These Machines Reduce Chances of Getting Diabetes?

First and foremost, passive exercise may help to prevent diabetes in those who do very little exercise. By the way, nearly forty percent of North Americans have high levels of blood sugar after meals. Regrettably, these high levels of blood sugar can damage cells throughout the body. Now, when blood sugar levels rise too high, the sugar can stick on the outer membranes of cells. Regrettably, once there, the sugar can never get off.

Next, sugar is converted by a series of reactions to sorbitol. And, sorbitol destroys the cell. In fact, this cell destruction explains why diabetics and pre-diabetics can suffer blindness, deafness, heart attacks, strokes, certain cancers, impotence, dementia, loss of feeling in the feet, osteoporosis and so forth.

So, any type of exercise, including that from passive movement of muscles by a machine, can help prevent diabetes or treat existing diabetes. Now, while resting muscles draw almost no sugar from the bloodstream, the little that they do draw requires insulin to do so. On the other hand, contracting muscles draw huge amounts of sugar from the bloodstream and don’t even need insulin to do so.

What Does Research Show About Passive Exercise?

First Study

First, the September 2016 issue of Medicine & Science in Sports & Exercise included a study on passive pedaling. Specifically, this study focused on the effects of passively pedaling a stationary bike on non-lean sedentary participants. Meanwhile, the study reported that passive exercise lowered blood sugar levels and increased whole-body insulin sensitivity of these participants.

Second Study

Meanwhile, it has been demonstrated that, compared to healthy males and females who do not exercise, an acute bout of endurance exercise, increases insulin sensitivity. As a result, glucose tolerance improves. Therefore, endurance exercise is an effective strategy against insulin resistance.

Third Study

Next, a study published in the August 2016 issue of the European Journal of Applied Physiology, studied pedelecs. Now, pedelecs are bicycles that provide electric motor assistance only when the rider is pedaling. In the study, 20 sedentary commuters used these bikes for four weeks, at least 3 days a week and 40 minutes a day. Meanwhile, at the end of the period, the participants were found to be more fit. Furthermore, they averaged 4.9 METS when riding. Also, the participants showed significant reduction in glucose levels, maximal oxygen uptake, decrease in mean arterial blood pressure and reduced fat mass.

Fourth Study

Meanwhile, the September 2012 issue of European Journal of Applied Physiology reported results of another study. In fact, this study reported that a person using motor driven pedals to passively move two legs at 60 revolutions per minute expended 39 calories per hour. Meanwhile, the same person, passively moving two legs at 90 revolutions per minute, expended 96 calories per hour. By the way, this is about the same energy expended by a non-disabled person walking. Consequently, a person whose leg is paralyzed can use a motor driven pedal exerciser to get the same amount of exercise as a non-disabled person gets from walking.

Fifth Study

Finally, a 2015 study in the Journal of Physical Therapy Science reported that both passive motion exercise as well as active motion exercise were similarly effective in improving functional fitness of elderly nursing home residents. By the way, functional fitness included such activities as arm curl, function reach, and a 12-minute walk test. Therefore, the takeaway is that elders who are unable to do active motion exercises, can benefit from passive motion exercises.

Motor-Driven Electric Bicycles

First, motor-driven electric bicycles are great for anyone who is out of shape or just not strong enough to ride a regular bike. Moreover, motor-driven bikes may make it possible for almost anyone to gain the benefits of an exercise program. Also, the more you push the pedals with your muscles the more fit you become. And, studies show that even having your legs moved by a motor has its benefits.

Now, sitting on a stationary bike and letting the motor driven pedals move your legs may burn extra calories and lower blood sugar and insulin levels in inactive people.

Motor-Driven Road Bicycles

First, motor-driven electric bicycles are great for anyone who is out of shape or just not strong enough to ride a regular bicycle. In fact, these bicycles provide a boost to the rider, such as, for example, when going up a hill. As a result, these bicycles make it possible for almost anyone, who knows how to ride a road bicycle, to use them and get some exercise. Also, the more they push the pedals with their leg muscles the more fit they become. And, studies show that even having your legs moved by pedals, driven by a motor, has its benefits.

Motor-Driven Pedal Exerciser Machines

Meanwhile, motor driven pedal exercisers are low profile pedal exercisers that are driven by electric motors. Now, the user sitting in a chair or on a couch, places their feet on the pedals, and starts the motor. As a result, the motor rotates the pedals, which in turn, passively, moves the user’s feet in a circular motion.

Most of all, this passive exerciser allows someone having, for example, Parkinson’s to move their feet and get the blood flowing in their lower legs. Others who would benefit include those with polio, paraplegics, lymphedema in the legs, the elderly, and a host of other issues that limit the use of their lower legs.

Meanwhile, the studies, described previously, show that these passive exercises burn some calories and lowers blood sugar and insulin levels in sedentary people. Finally, by lowering blood sugar, moving the legs increases insulin sensitivity.

Whole Body Passive Exerciser Vibration Machines

Next, whole body vibration machines are used to exercise your muscles. So, to use this machine, stand on the vibration plate with your knees bent about 30 degrees and turn on the machine. Consequently, the plate starts to vibrate at a frequency of 30 times per second.

Now, this vibration tricks the body into thinking it’s falling. As a result, the vibrations trigger a stress response. By the way, this stress response is an extremely rapid muscle contraction which forces your muscles to contract and relax dozens of times every second. Moreover, it’s the knee-extension muscles (quadriceps) that are most exercised by standing on the vibrating platform.

Vibrations

Now, there are various types of vibrations that can be used. For example, Lineal vibrations refer to those that provide an up and down movement. Meanwhile, pivotal vibrations occur when the vibrating platform pivots from one side to the other in a side-to-side movement. Either of these vibrations can occur at high or low frequencies.

Research

Next, a 2004 study published in the Journal of Bone and Mineral Research reported on the effectiveness of this passive exerciser. In fact, among the 90 post-menopausal women using the vibration machine, the study reported:

  1. 1
    First, a nearly a one percent increase in hip bone density.
  2. 2
    And, a measurable increase in muscle strength.

By the way, in the study, the women used the machine for 30 minutes three times a week for six months.

Meanwhile, another study on vibration machines was published in the Journal of the American Geriatric Society. And, this study reported that the elderly who couldn’t do traditional exercises, saw increases in muscle strength and speed of movement.

Also, some research showed that whole-body vibration may help improve muscle strength.

Finally, other research shows that whole-body vibration, when performed correctly and under medical supervision when needed, can:

  1. 1
    First, reduce back pain.
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    Also, improve strength and balance in older adults.
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    Finally, reduce bone loss.

Incidentally, bone density and muscle mass can be measured and tracked by either a body composition monitor or a body composition analyzer.

Passive Exerciser Chi Machines

Next, chi machines shake the body from the ankles up while you are lying down. Most of all, this is a totally passive way of increasing blood circulation to the muscles. However, chi machine won’t increase muscle strength.

By the way, this passive exerciser can be used as part of a rehabilitation program. Also, people who cannot exercise can improve their lower-body mobility and overall blood circulation with this machine.

Furthermore, the shaking and subsequent relaxation of the lymph system and muscles causes:

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    First, the oxygen flow to penetrate all parts of the body.
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    Next, a feeling of some kind of rush.
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    Finally, the blood to flow in all parts of the body. In fact, this is why people look flushed after exercising.

Passive Exerciser for Legs

Meanwhile, leg exercisers are passive exerciser machines that use a motor to move feet back and forth. Most of all, this machine does not rotate the user’s feet, but simply moves them back and forth. So, it’s great for someone who has a hard time using a pedal exerciser. In the meantime, the machine helps the elderly by lowering their chances of getting diseases like Peripheral Arterial Disease.

How Vibration Machines Help You to be Good

vibration machines

How Vibration Machines Help You to be Good

Vibration machines are passive exercise machines that can be used by adults and the elderly.

What do Vibration Machines Do?

First and foremost, a whole-body vibration machine vibrates and transmits energy to your body. As a result, your muscles are forced to contract and relax dozens of times each second.

What are the Different Types of Vibrations?

Lineal Oscillations

First, there are the lineal vibration machines. Now, the platform, of these machines, remains horizontal. However, the entire platform moves up and down, vertically, by an amount known as the amplitude. Furthermore, a lineal vibration machine typically has a very small top to bottom amplitude ranging from 1 to 5 mm. Generally, these vertical vibrations are thought to be the most effective for generating muscle contractions most beneficial to your health.

Pivotal Oscillations

Next, there are the pivotal vibration machines. Now, the platform, of these machines, has a center pivot point or fulcrum like in a see saw. Consequently, the left and right sides of the platform alternate going up and down while the platform’s center remains fixed. Therefore, the platform moves the body that is much like walking as your weight shifts from one leg to another.

Tri-Planar Oscillations

Finally, the vibrating platform, in this case, moves in three planes or in three directions. First, it moves forward and backward. Next, it moves side to side. Finally, it moves up and down. Meanwhile, there’s generally a smaller range of motion with these oscillations than the lineal and pivotal oscillations. However, they can vibrate at a higher intensity or speed and are thus excellent machines for strengthening your muscles. In fact, according to manufacturers, the tri-planar vibration machines give your muscles more of a workout and can also increase bone density.

How do Vibration Machines Help the Body?

Now, typically the speed of a vibration machine is usually 30 vibrations per second. In fact, the human body vibrating at 30 vibrations per second assumes it’s in danger. Consequently, the body triggers a powerful “stress reflex” that causes muscles to contract. Meanwhile, the body’s “stress” reaction is the key to benefiting from whole body vibration.

Indeed, this contraction of human musculature generates a wave of physiological changes, including increased strength, better balance, stability, and improved blood flow. In addition, contracting muscles uptake glucose (or sugar) from the blood stream. 

What are the Benefits of Using Vibration Machines?

Some of the Benefits According to Research

Now, research shows that whole-body vibration may provide the following benefits.

  1. 1
    First, recent research shows that, at frequencies below 20 Hz, vibrations may reduce lower back pain by inducing muscle relaxation and improving the strength of abdominal and back extensor muscles.
  2. 2
    Second, they treat chronic pain from osteoarthritis, diabetic peripheral neuropathy, and fibromyalgia. By the way, one of the symptoms of peripheral neuropathy is the gradual onset of numbness, prickling or tingling in your feet or hands, which can spread upward into your legs and arms. Meanwhile, foot circulation machines help alleviate symptoms of peripheral neuropathy.
  3. 3
    Third, they stimulate muscles. As a result, they may help improve muscle strength.
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    Also, they help improve strength and balance in older adults and the elderly. In fact, research shows that whole body vibration improves balancing tasks.
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    In addition, whole body vibrations leave muscles in a lengthened, more relaxed position. In fact, the rapid vibrations appear to desensitize muscle spindles. Consequently, muscle cells lengthen. And, this occurs without excessive static stretching. Moreover, results have indicated that brief exposure to whole body vibrations may acutely improve flexibility when compared to stable ground stretching.
  6. 6
    Furthermore, they can enhance blood flow.
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    Next, they may help with body fat and weight loss in conjunction with a calorie restricted diet.
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    Also, they may increase bone mineral density. Moreover, multiple studies have demonstrated improvements in bone density while using a low amplitude vibrating platform.

Other Benefits According to Research

Furthermore, whole-body vibration may provide the following additional benefits.

  1. 1
    First, they can reduce bone loss.
  2. 2
    Second, they are helpful for anyone in menopause, has cerebral palsy, or Crohn’s disease.
  3. 3
    Third, they help decrease pain and fatigue levels in patients with fibromyalgia syndrome.
  4. 4
    Also, they help improve postural control and functional mobility in patients with multiple sclerosis.
  5. 5
    In addition, they help improve gait mechanics in patients with Parkinson’s disease.
  6. 6
    Furthermore, they can reduce inflammation and reverse many symptoms of type 2 diabetes.
  7. 7
    Finally, they can improve blood sugar control and insulin resistance.

What Do Advocates Say

Meanwhile, vibration machine advocates, also say that 15 minutes a day on these machines may have the following benefits.

  1. 1
    First, they can result in weight loss.
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    Second, they can burn fat.
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    Third, they can reduce sore muscles after a workout.
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    Also, they can help reduce stress.
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    In addition, they can improve range of motion.
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    Next, they can help condition your core.
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    Also, they can improve your metabolism or metabolic rate.
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    In addition, they can elevate your human growth hormone levels.
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    Furthermore, they can improve lymphatic flow.
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    Also, they can help reduce cellulite.
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    Finally, they can stimulate collagen production for smoother skin.

What are the Downsides with Vibration Machines?

Most of all these machines are not recommended for anyone with the following conditions.

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    First, kidney stones or gallstones.
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    Second, recent implants.
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    Third, recent surgery.
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    Fourth, joint implants.
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    Fifth, cochlear implants.
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    Or, using a pacemaker.
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    Next, someone with health problems.
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    Or is pregnant.
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    Also, someone with active infections.
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    In addition, someone with metastatic cancer.
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    Furthermore, anyone with joint replacements.
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    Next, anyone with retinal detachment.
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    Or, anyone with blood clots in the past or is prone to blood clots.
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    Also, anyone who needs to take or is taking blood thinners.
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    Finally, anyone with a core or back that is not strong. In fact, you are more likely to suffer low back injury.

What does Research on Vibration Machines Show?

2004 Study in Journal of Bone and Mineral Research

First, a 2004 study in the Journal of Bone and Mineral Research followed 90 postmenopausal women for six months. By the way, these women used the whole-body vibration machine for 30 minutes, three times a week. And, the study reported that the women showed a one percent increase in hip bone density. In addition, the women significantly increased hip bone marrow density. Furthermore, the women showed a measurable increase in isometric and dynamic muscle strength. Therefore, the study concluded that whole body vibration may be a feasible and effective way to modify risk factors for falls and fractures in older women.

2004 Study in Journal of American Geriatric Society

Next, another study in the Journal of American Geriatric Society, reported on the effects of whole body vibrations on the elderly. Moreover, this study reported that the elderly, who couldn’t do traditional exercise, saw their knee extension strength increase. In addition, the elderly saw that whole-body vibrations improve their speed of movement.

2009 Studies in the European Congress on Obesity

Meanwhile, a study presented at the European Congress on Obesity compared whole body vibrations with aerobic exercise. Indeed, the study reported that the overweight or obese were successful at long term weight loss of five to ten percent. Moreover, they saw the same weight loss with either whole body vibrations or aerobic exercise.

However, long term weight loss also required them to be on a calorie restricted diet. In summary, the study reported that the overweight or the obese needed to regularly use whole body vibrations in combination with a calorie restricted diet.

Next, the overweight or obese shed more fat around their abdominal organs (the visceral adipose tissue). However, the preliminary data showed that only whole-body vibrations reduced more visceral adipose tissue than aerobic exercise. Consequently, whole body vibrations may make a meaningful addition to a weight loss programs for the obese.

2012 European Review of Aging and Physical Activity

Next, a review in the 2012 European Review of Aging and Physical activity, highlighted whole-body vibrations benefits to seniors. Indeed, researchers have determined that whole-body vibrations can reduce risks of falling and improve posture in seniors. Also, researchers reported whole-body vibrations can be as effective as conventional resistance training to improve lower body strength of elders. Regrettably, little is known about the effects of whole-body vibrations on flexibility and upper body strength of seniors.

2016 Study in Muscle, Ligaments, and Tendons Journal

Meanwhile, a 2016 Muscle, Ligaments and Tendons journal review focused on benefits of vibration therapy to the musculo-tendinous system. In fact, the review concluded that vibration therapy generates anabolic mechanical signals to bone and musculo-tendinous system. Moreover, the best results occur with vibration machines that generate high frequency, low-intensity, linear horizontal displacements.

2018 Study in BMC Cancer

Also, a study in BMC cancer reported vibration therapy may be useful for patients with hematological malignancies undergoing intensive chemotherapy. Moreover, the study reported that vibration therapy significantly improved balance and ability to “get up and go”.

2018 Review in Public Library of Science (PLOS)

Next, a 2018 PLOS review, of 18 studies, reported whole body vibrations are a promising intervention therapy for obese women. Indeed, evidence shows that six weeks of whole-body vibration therapy has beneficial effects. Moreover, these benefits include improved cardiac autonomic function and reduce central and peripheral arterial stiffness.

Also, ten or more weeks of whole-body vibration therapy produces:

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    First, a significant drop in body weight.
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    Next, improvements in leg strength.
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    Finally, in conjunction with a hypocaloric diet, may further enhance insulin sensitivity and glucose regulation.

Next, whole body vibration therapy could be used for the following:

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    First, due to its limited stress on joints, the therapy could be used in initial stages of a weight loss program.
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    Second, the therapy could be beneficial for out of condition obese individuals with poor motivation.
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    Moreover, the therapy can be combined with dietary intervention or prescribed as an alternative to traditional exercise training.
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    Also, the therapy is as effective as aerobic and resistance exercise in reducing fat and improving muscle strength.
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    Lastly, the therapy may be effective in promoting vascular health and help young obese women.

2019 Article in the International Journal of Molecular Sciences

Meanwhile, a recent article reported that whole body vibrations may be capable of de-escalating inflammation by reducing IL-17+ helper T cells and elevating Fox P3+ regulatory T cells. By the way, chronic inflammation is a major contributing factor to the initiation and progression of most metabolic and cardiovascular diseases. In addition, whole body vibrations may even reverse many symptoms of type 2 diabetes, such as frequent urination and excessive thirst.

Who are Vibration Machines For?

  1. 1
    First, if you have a chronic condition.
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    Second, if you have weak joints and looking for a low impact exercise. Indeed, these machines will reduce pounding on your joints and muscles. Consequently, they will reduce risk of pain and injury.
  3. 3
    Or, you haven’t exercised in a long time.
  4. 4
    Next, if you’re looking for a low impact way to get in shape, vibration therapy may be ideal. In fact, there’s little to no impact. Moreover, you control the amplitude and frequency of vibrations. Consequently, you control the impact on your body.
  5. 5
    Or, if you’re overweight. Because it hurts, the last thing you want to do is exercise. Furthermore, going to the gym can be an awful experience.
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    Also, even professional athletes use vibration machines to help speed up recovery from intense workouts.
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    In addition, whole body vibration machines provide a therapeutic approach for sarcopenia and possibly osteoporosis.
  8. 8
    Finally, for the elderly with the following conditions.
  • First, with Multiple Sclerosis.
  • Second, with Parkinson’s.
  • Third, with arthritis.
  • Lastly, those who cannot participate in traditional exercise programs because of their health.

How do Vibration Machines Help the Elderly?

Now, according to studies, whole-body vibration machines help the elderly in the following ways.

  1. 1
    First, they can help reduce back pain.
  2. 2
    Second, they can increase bone density.
  3. 3
    Third, if they are used properly, they help increase muscle strength.

How do You Measure the Benefits of Vibration Machines?

Finally, you can use either a body composition monitor or body composition analyzer to measure such things as bone mass, muscle mass, body fat, and weight to measure progress over time.

Why a Vibration Massage is the Best Solution

Vibration Massage Illustrated

Why a Vibration Massage is the Best Solution

Vibration massage therapy can be used for the whole body or localized areas of the body.

What is Vibration Massage Therapy?

First and foremost, vibration is a shaking motion. Therefore, vibration massage therapy is a technique where the tissues of the body are pressed and released in an up and down or back and forth movement. In fact, the movement causes fine trembling and creates a tingling sensation. Moreover, the therapy causes muscles to contract and relax. As a result, the body produces osteoblasts. By the way, osteoblasts are cells that synthesize bones and increases bone density.

Vibration Massage and Percussion Therapies

Most of all, a vibration massage uses a stroke that encompasses vibration, jostling and shaking. For example, some vibration massage devices produce a back and forth motion across the body’s skin. Moreover, depending on the speed and amount of pressure applied, it can be effective in soothing or stimulating the body. Indeed, vibration massage assists in relaxing muscles when applied to the abdomen or lower back.

On the other hand, percussion massage therapy devices produce a piston-like up and down motion on the body’s surface. This motion creates comfortable compression waves that travel to the body’s deepest connective tissues. Moreover, percussion massage relaxes tense muscles by providing maximum comfort to your back, neck, and shoulders.

When to Use Vibration Therapy

Delayed Onset Muscle Soreness

First and foremost, when parts of your body are subject to unfamiliar or unaccustomed muscular workouts, they may experience pain 24 to 72 hours later. In fact, this pain is caused by tears of microscopic muscle fiber from the unfamiliar or unaccustomed high-force muscular workouts. Most noteworthy, this pain is referred to as Delayed Onset Muscle Soreness or DOMS. Meanwhile, DOMS, which increases risk of injury, has the following features:

  1. 1
    First, it may be accompanied by muscular pain
  2. 2
    Next, it reduces the intensity of force that can be generated by muscles
  3. 3
    Also, it reduces range of motion. Consequently, it becomes difficult to absorb the shock of physical activity.
  4. 4
    Lastly, it creates discomfort

Other Reasons

  1. 1
    First, muscle injury
  2. 2
    Also, shin splints. In fact, trigger point sticks help decrease chronic tension that may build up in the calf and tibialis anterior.

How Effectively Does Vibration Therapy Help DOMS?

First and foremost, a study in Journal of Clinical & Diagnostic Research reported that vibration and manual massage therapies are equally effective in preventing DOMS.

In fact, manual massage therapy is effective in restoring concentric strength, the most familiar type of strength. Especially relevant, concentric strength is associated with muscles contracting or shortening with resistance. For example, the curling part of a bicep workout, where the muscles contract to do the curl, is concentric strength.

So, while manual massage therapy is effective at restoring DOMS concentric strength, vibration therapy is good at reducing likelihood of DOMS muscle pain.

By the way, concentric strength is considered the weakest of applied strength, while static strength is twenty percent greater than concentric strength and eccentric strength is forty percent greater than concentric strength.

Meanwhile, static strength involves contracting a muscle in a fixed spot. In addition, it involves holding the contraction or contracting against an immovable force. Also, in static strength, muscles are neither lengthening or, shortening.

Range of Motion

Next, vibration therapy can increase range of motion. In fact, the therapy synchronizes motor neurons. As a result, muscle groups generate more force. In addition, the therapy can cause synchronization of motor neurons between muscle spindles. In addition, the therapy may recruit previously inactive motor neurons. Which results in production of even greater force. And, because the exercise load is distributed over a larger number of active fibers, there is less risk of damaging muscle fibers.

Maximal Isometric Force (MIF)

The force generated during an isometric contraction is wholly dependent on the length of the muscle while contracting. In fact, Maximal Isometric Force or MIF is that force produced at the muscle’s optimum length.

Meanwhile, eccentric strength is strength generated when a muscle is stretching with resistance. For example, lowering weight from a contracted position, such as during a biceps curl is an example of eccentric strength. Furthermore, eccentric muscle action, involves lengthening of a muscle as it develops tension and contracts to control motion performed by an outside force, such as gravity. As another example, the calf muscle shortens when you rise on your toes. But it lengthens to brake or control your descent. Indeed, the descending phase is an eccentric contraction. In conclusion, eccentric contraction is the motion of an active muscle while it is lengthening under load.

Most noteworthy, strength reduction that may occur following eccentric muscle workouts is due to myofibrillar damage. Incidentally, this damage may involve z-band and sarcomere disruption from the eccentric contractions. By the way, sarcomeres are a structural unit of a myofibril in striated muscle. And, researchers have shown that post exercise vibration therapy has no impact on restoring MIF after eccentric muscle workouts.

Cretain Kinase

Next, Cretain Kinase or CK is the primary enzyme that regulates anaerobic metabolism. In fact, CK is released when there is damage to muscle tissue or when myocyte membrane permeability changes. Indeed, the myocyte membrane permeability of muscles undergoing unfamiliar workouts changes. Consequently, this change in permeability causes release of CK.

Meanwhile, vibration therapy reduces changes to myocyte membrane permeability. As a result, CK release falls. Therefore, vibration therapy before a muscle workout causes less damage to muscle tissues and less changes in myocyte membrane permeability. And, this results in less release of CK in blood 48 hours after the workout. Furthermore, studies have shown that vibration therapy after a muscle workout results in significant reduction of CK levels.

Lactate Dehydrogenase

First, almost every cell of the body, including muscles contains the enzyme Lactate Dehydrogenase or LDH. Moreover, the enzyme turns sugar into energy. However, high levels of LDH is an indicator of some form of tissue damage.

Furthermore, anaerobic exercise increases levels of LDH. Indeed, the increased LDH activity occurs for 12 to 24 hours after the exercise. Most of all, when muscles run out of oxygen during exercise, pyruvate gets catalyzed into lactic acid by the enzyme, lactate dehydrogenase.

Meanwhile, vibration therapy increases skin temperature and blood flow. As a result, the therapy reduces accumulation of lactic acid in the blood. Therefore, lower levels of LDH and significantly lower levels of lactic acid are found 48 hours after a muscle workout.

Muscle Strength

Finally, studies have shown that vibration therapy is not effective in recovering isotonic muscle strength after a muscle workout.

Benefits of Vibration Massage Therapy

Benefits of vibration therapy include:

  1. 1
    Soothing irritated nerves
  2. 2
    Loosening scar tissue
  3. 3
    Relaxing muscles in the forearms
  4. 4
    Stimulating blood circulation
  5. 5
    Stimulating glandular activity
  6. 6
    Decrease muscle, joint, and back pain. Provides pain relief because vibrations create numbness somewhat like anesthesia. As a result, tense muscles nearby are relaxed. This is especially helpful for joint pain, back pain, and general muscle pain.
  7. 7
    Relieve stress and reduce its negative effects on the body
  8. 8
    Boost digestive health
  9. 9
    Boost metabolism
  10. 10
    Increase flexibility
  11. 11
    Causes relaxation

Increases Muscle Mass and Strength

Indeed, an article in the Journal Clinical Rehabilitation reviewed research on how vibration therapy effects muscle strength and bone mass. And, the article reported evidence that vibration therapy helps improve leg muscle strength in older adults.

Improves Bone Density

However, the same research found no significant evidence that it improves bone density in older adults. On the other hand, more recent research in Current Osteoporosis Reports and Current Opinion in Endocrinology, Diabetes, and Obesity is more promising. In fact, findings suggest that vibration therapy may help stimulate bone formation and improve bone strength. Furthermore, the findings suggest that the intensity of vibrations may affect whether it’s effective. However, more studies are needed. Meanwhile, you can use a body composition analyzer to get bone density information.

Parkinson’s Disease

Next, a study reported in NeuroRehabilitation reported that vibration therapy may provide short-term benefits for people with Parkinson’s disease. For example, the therapy may help decrease muscle tremors and rigidity. However, more research is needed to assess the long-term effects.

What Are the Risks of Vibration Therapy?

Regrettably, vibration therapy may be dangerous if the intensity of the vibrations is too high. For instance, high frequencies may cause lumbar injuries and severe back pain. Therefore, talk to your doctor before trying vibration therapy. Especially relevant, doctors may advise you to avoid it:

  1. 1
    First, if you are taking blood thinning medications
  2. 2
    Or, if you have advanced diabetes
  3. 3
    Next, if you have heart disease
  4. 4
    Or, if you are pregnant

Comparing Vibration and Manual Massage Therapies

Effectiveness

First and foremost, manual massage can vary dramatically in effectiveness.

Soothing and Relaxing

Meanwhile, manual massages are perfect for those looking for a soothing and relaxing massage. On the other hand, vibration massagers can also be soothing and relaxing, but likely not as much as a good manual massage.

Penetration

Manual Massage

First, in a manual massage, to get deep penetration, the massager, literally, has to squash the underlying muscles. Also, a deep massage requires more pressure. Consequently, the massage becomes harder to do. Also, more pressure often equals more pain. Consequently, muscles tighten up - which is the opposite of what the massage is trying to achieve.

Furthermore, to massage a small deep section, the massager may use the thumb. Or, to get deeper the massager may use an elbow, which increases the area and the pain. As a result, the amount of physical effort and the amount of pain inflicted limits what the massage can do.

Vibration Massage

On the other hand, for deeper penetration, vibration massagers have a distinct advantage over a manual massage. First, a vibration massager sits on the skin and sends its vibrations deep into the muscles. As a result, these vibrations relax the muscle. Moreover, there is no pain as with a manual massage trying to get deep.

Also, the vibration massager is only limited by the size and shape of the massage head along with the power of the motor. Consequently, a larger area can be deeply penetrated with comfort. Moreover, vibration massagers can do in five to ten minutes what would take a manual massage an hour. And, do it without the pain. 

Regular Repetition

Most of all, using a vibration massager at home is convenient. Consequently, it can be used and regularly and repeatedly. Moreover, research shows that to remedy long standing muscular issues require large number of repetitions of therapy over time. In addition, studies now show considerable health and wellness benefits by regularly repeating a simple massage.

With all things being equal twenty to thirty vibration massages are a lot more beneficial than just one or two manual massages. Consequently, machine massagers have a significant advantage over manual massage. In fact, they allow the option of self-massaging at home. Which allows practically unlimited quality professional standard massages, without the cost, and inconvenience of manual massages.

Cost

However, a vibration massager has an initial investment to buy the massager and get some advice. But, after this investment, one can have a massage every day if one wants. On the other hand, each manual massage requires a payment.

Convenience

Finally, vibration massage therapy is simply convenient: just plug in the machine and use it. On the other hand, a manual massage requires making an appointment, and travelling to a specialist.

How to Take Care of Plantar Fasciitis

Plantar Fasciitis care

How to Take Care of Plantar Fasciitis

First and foremost, the fibrous tissue, known as plantar fascia, is made up of three segments in the foot, all of which arise from the calcaneus, also known as the heel bone. Next, the plantar fascia, physically located at the bottom of the feet, connects the heel bone with the toes. Moreover, the fascia is important because it provides support for the foot’s arch and absorbs shock. Meanwhile, Plantar Fasciitis is an inflammation of the plantar fascia.

What is Plantar Fasciitis?

Most noteworthy, Plantar Fasciitis is an overuse injury from repetitive strain that causes micro tears of the plantar fascia. But it can also result from trauma.

Under normal circumstances, the plantar fascia acts like a shock-absorbing bowstring, supporting the arch in the foot. However, if tension and stress on that bowstring become too great, small tears can arise in the fascia. Moreover, repetitive stretching and tearing can cause the fascia to become irritated or inflamed. However, in many cases of plantar fasciitis, the cause isn't clear.

How Common is Plantar Fasciitis?

Plantar Fasciitis is the most common cause of heel pain. It is associated with inflammation of a thick band of tissue that runs across the bottom of the feet connecting the heel bone with the toes. Furthermore, it results in nearly a million visits a year to medical professionals for treatment. Meanwhile, 83 percent of these patients are active working adults between the ages of 25 and 65 years old. Also, it is often found in runners as well as older adults.

What are the Symptoms?

Most of all, plantar fasciitis causes a stabbing pain in the bottom of the feet near the heel. Also, this pain is worst in the first few steps after waking up in the morning.  In addition, the pain is usually worse after exercise: not during it. Furthermore, 70 to 80 percent of patients see symptom reduction in 9 to 12 months. However, 5 to 10 percent require surgical treatment of the plantar fascia.

What are the Risk Factors?

Risk Factors Under Your Control

  1. 1
    First, long distance running puts a lot of stress on the heel and attached tissue. Indeed, this is especially true for those spending a lot of time running downhill or on uneven surfaces such as found in cross country running. So, if you can, replace these types of running activities by running on a treadmill.
  2. 2
    In addition, those participating in activities like ballistic jumping, aerobic dancing, and ballet also put a lot of stress on the heel and attached tissue.
  3. 3
    Next, even those who are not active are also at risk. In fact, when the foot is at rest, the plantar fascia shrinks. Moreover, not getting enough activity can cause plantar fascia to become less flexible. On the other hand, regular activity keeps the plantar fascia supple and strong.
  4. 4
    Meanwhile, others at risk include those whose jobs require them to stand long periods of time. For example, these jobs include factory workers, teachers, waiters, maids, kitchen workers, and construction workers.
  5. 5
    In addition, those who regularly carry heavy loads are also susceptible.
  6. 6
    Furthermore, those who are obese or overweight are also at risk. In fact, being overweight puts stress on the plantar fascia. Moreover, the greater the weight, the more is the stress.
  7. 7
    Finally, those wearing worn-out shoes put too much stress on the plantar fascia.

Risk Factors – Intrinsic

  1. 1
    First, plantar fasciitis is most common in people between the ages of 40 and 60 years.
  2. 2
    Also, more women experience plantar fasciitis than men.
  3. 3
    In addition, those who are flat footed.
  4. 4
    Or, who have a high arch or a low arch.
  5. 5
    Next, those with an abnormal pattern of walking can affect the way weight gets distributed and put added stress on the plantar fascia.
  6. 6
    Also, those with diabetes.
  7. 7
    In addition, those with weak plantar flexor muscles that put too much strain on the plantar fascia.
  8. 8
    Next, a tight Achille tendon limits the ankle’s range of motion. As a result, the foot is not able to fully flex, which eventually leads to tight plantar fascia. In fact, a study estimates that almost 80 percent of those with plantar fasciitis may have tight Achilles tendon.
  9. 9
    Meanwhile, those with different leg lengths are also at risk. In fact, their plantar fascia and other soft tissue, in the foot, are asymmetrically stressed and work harder to absorb shocks.
  10. 10
    Furthermore, tight calf muscles can also lead to plantar fasciitis.
  11. 11
    Finally, a condition that causes the arch of the foot to be hollow when standing.

How is Plantar Fasciitis Treated?

Without Medical Intervention

  1. 1
    First and foremost, if you are obese or overweight, lose the excess weight. And, use a weighing machine to monitor your weight loss.
  2. 2
    Also, discard worn-out shoes. Indeed, replace them with shoes having good arch support and shock absorbing capabilities.
  3. 3
    Moreover, don’t walk barefoot on hard surfaces.
  4. 4
    And, if you wear high heels, get rid of them.
  5. 5
    Next, replace any high impact activities with low impact ones like swimming and bicycling.
  6. 6
    In addition, nonsteroidal anti-inflammatory drugs help with the pain and reduces inflammation of the plantar fascia.
  7. 7
    Furthermore, exercise to stretch and strengthen the plantar fascia, Achilles tendon, and lower leg muscles.
  8. 8
    Next, a physical therapist helps with massaging, contrast baths, or ultrasonography for long term healing.
  9. 9
    Furthermore, shoe inserts provide additional support to the arch of the foot. Consequently, these are helpful for those who stand much of the day.
  10. 10
    Finally, foot massagers provide relief in 10 to 15 minutes. Incidentally, the best thing about these, is that all you need to do is sit in the comfort of your home, while the foot massager relieves the effects of plantar fasciitis.

With Medical Intervention

  1. 1
    First, steroid injections help when the pain is severe or doesn’t respond to medications. For example, injections into the most painful part of the plantar fascia eases the pain for about a month. Meanwhile, the inflammation stays low for a longer time.
  2. 2
    Next, shock-wave therapy shocks the plantar fascia with sound waves. As a result, it stimulates blood flow and helps the tissue heal. Furthermore, the shock also stuns the nerves to stop pain.
  3. 3
    In addition, the Tenex Health TX involves making a small cut. Indeed, an ultrasound is used to target and remove scar tissue. However, you can get back to your normal schedule within 10 days.
  4. 4
    Lastly, there is surgery. As a last resort, if you have severe pain, surgery takes the plantar fascia off of the heel bone. Regrettably, this last resort weakens the arch of the foot.

Are there Exercises or Massages that Help?

Rolling Stretch

Place a ball (such as a tennis ball or golf ball) under the foot and roll back and forth over the ball.

Why Percussion Therapy for Deep Tissue Massage

deep tissue massage

Why Percussion Therapy for Deep Tissue Massage

Percussion therapy is used in the treatment of soft tissue.

What is Percussion Therapy?

Percussion therapy, also known as tapotement, is a type of massage therapy, treating patients with soft tissue pain. It speeds up the growth of tissues and repairs them by providing strong, concentrated, rapid, short-duration pulses deep into the tissues of the body. It is a therapy in which rapid burst of pressure is applied in concentrated areas of the body so that the short-duration pulses penetrate deep into the tissues. Consequently, blood flow through veins and circulation in the lymphatic system increases, which helps relieve pain, improve function, and increases range of motion.

Also, percussive therapy gently stretches muscles and connective tissue. Consequently, their flexibility and range of movement improves. In addition, the therapy relaxes thickened connective tissue, which helps to break down adhesions and internal scar tissue. By the way, adhesions are bands of painful, rigid tissues in muscles, tendons, and ligaments. Moreover, these adhesions can block blood circulation, cause pain, inflammation, and limit movement.

Finally, it’s a good massage therapy for anyone to get a faster recovery from injuries and surgery.

Vibration and Percussion Therapies

First and foremost, vibration therapy devices produce a back and forth motion across the body’s skin, creating a trembling sensation. On the other hand, therapy devices produce a piston-like up and down motion on the body’s surface. This motion creates comfortable compression waves that travel to the body’s deepest connective tissues.

When to Use Percussive Therapy

Treating Delayed Onset Muscle Soreness

First and foremost, when parts of your body are subject to unfamiliar or unaccustomed exercise, they may experience pain 24 to 72 hours later. In fact, this pain is caused by tears of microscopic muscle fiber from the unfamiliar or unaccustomed exercise. Especially relevant, this pain is referred to as Delayed Onset Muscle Soreness or DOMS. Most of all, DOMS, which increases risk of injury, has these features:

  1. 1
    First, it may be accompanied by muscular pain
  2. 2
    Next, it decreases the intensity of muscle force you can generate
  3. 3
    Also, it reduces range of motion which makes it difficult to absorb the shock of physical activity
  4. 4
    Lastly, it creates discomfort

Other Reasons

Other reasons for using percussion therapy include:

  1. 1
    First, to relieve muscles injured from whiplash, falls, sports injury, tennis elbow, trauma, surgery or disease. Indeed, the contractions created by percussion therapy strengthen muscles. Therefore, it is extremely beneficial for people who can’t participate in physical therapy. Consequently, it is used on patients with partial or full paralysis to stimulate muscles, prevent non-use atrophy, and improving reflex responses in which the nerves respond to stimulation.
  2. 2
    Second, to relieve chronic aches and pains
  3. 3
    Third, treat a stiff neck
  4. 4
    Fourth, treat upper or lower back pain
  5. 5
    Fifth, treat tight leg muscles
  6. 6
    Or, treat sore shoulders
  7. 7
    Also, treat shin splints
  8. 8
    Next, treat muscle spasms and cramps
  9. 9
    In addition, treat TMJ syndrome
  10. 10
    Also, treat bursitis
  11. 11
    Or, tendonitis
  12. 12
    Next, treat herniated or bulging discs
  13. 13
    Also, repetitive strain injury, such as carpal tunnel syndrome
  14. 14
    And, sciatica, tennis elbow, or sports injuries
  15. 15
    Or, treat osteoarthritis pain. Most noteworthy, according to Consumer Reports magazine, 34,000 people ranked deep tissue massage more effective in relieving osteoarthritis pain than physical therapy, exercise, prescription medications, chiropractic, acupuncture, diet, glucosamine and over-the-counter drugs.
  16. 16
    Next, free adhesions, breaking down scar tissue, and decreasing inflammation that can sometimes follow cosmetic procedures. As a result, it accelerates the healing and recovery time of the patient.
  17. 17
    Also, treat fibromyalgia. In fact, deep tissue massage received top ranking for fibromyalgia pain. Indeed, people often notice improved range of motion immediately after a deep tissue massage.
  18. 18
    In addition, treat Piriformis syndrome
  19. 19
    Or, treat postural problems
  20. 20
    Also, treat muscle tension in the hamstrings, glutes, IT band (a multipurpose tendon running down the length of the outer thigh), legs, quadriceps, rhomboids, and upper back
  21. 21
    Finally, after a workout or bodybuilding

Benefits of Percussive Therapy

Benefits of percussive therapy include:

  1. 1
    First, the therapy relaxes thickened connective tissue
  2. 2
    Second, the therapy breaks down adhesions and internal scar tissue present after an injury or surgery
  3. 3
    Third, it increases venous and lymphatic circulation. The increased blood circulation brings more oxygen and nutrients to the muscles.
  4. 4
    Fourth, percussive therapy relieves lymphatic congestion
  5. 5
    Fifth, it elongates muscle fiber which is helpful when there are muscle spasms, stiffness or restrictions. In fact, muscles and fascia relax, thereby preventing future spams from occurring.
  6. 6
    Also, the therapy speeds up recovery
  7. 7
    Moreover, percussive therapy decreases muscle pain
  8. 8
    Also, by relieving stiff joints, the therapy improves range of motion 
  9. 9
    Next, it reduces muscle soreness
  10. 10
    Also, muscle fatigue
  11. 11
    In addition, percussive therapy improves muscle tone and balance
  12. 12
    And, relieves tight muscles
  13. 13
    In addition, the therapy relaxes tense muscles. As a result, stress and anxiety falls.
  14. 14
    Lastly, it reduces physical stress placed on bones and joints

People have also reported that deep tissue massage helps with:

  1. 1
    First, high blood pressure
  2. 2
    Also, limited mobility
  3. 3
    Lastly, with lower back pain

Steps to Take After a Deep Tissue Massage

First and foremost, there is usually some stiffness or pain after a deep tissue massage, but it should subside in a day or so. Meanwhile, applying ice to the area after the massage helps.

Also, it's important to drink a lot of plain or carbonated water after a deep tissue massage. As a result, lactic acid gets flushed out of the tissues. On the other hand, if you don't, you might be sore the next day.

However, even if you do drink water, it's still possible that you might feel some soreness the day after a deep tissue massage. Actually, this just means a lot of waste products were flushed out of the tissues. And, the soreness should go away in a day or so.

Importance of Recovery

No matter how fit you are, if you are looking to lose weight, build strength and fitness or just trying to achieve your physical potential, your body needs rest and time to recover. This recovery process is important because if short changed, the chance of temporary or even permanent injury are severely increased.

How Effective Is The Therapy?

Recent studies show that percussive therapy causes muscle contractions that are up to 30 times more powerful than normal voluntary contractions. As a result, muscle strength increases, while muscle recovery is faster.

Ankylosing Spondylitis

First, a 2017 study in Evidence-Based Complementary and Alternative Medicine looked at Ankylosing Spondylitis, or AS. Moreover, AS is a condition characterized by inflammation in the spine. Furthermore, this inflammation can eventually lead to new bone formation. Also, this bone formation is characterized by certain sections of the spine fuse in a fixed, immobile position.

In this study, the 27 men with AS were split into two groups. First, one group received therapeutic massage to ease lower back pain, improve function, and induce relaxation. By the way, a therapeutic massage is a type of massage that:

  1. 1
    First, uses a circular stroking movement made with the palm of the hand
  2. 2
    Also, kneads the body
  3. 3
    And, uses tapping, where tips of the fingers are used to gently tap the area
  4. 4
    Finally, uses friction, where, penetrating pressure is applied through fingertips

Meanwhile, the second group received deep tissue massage designed to alleviate musculoskeletal contributors to the men’s lower back pain. Also, both groups participated in a total of 10 massage sessions.

Next, after the study, the men answered six questions about their fatigue, pain, tenderness, and stiffness. Incidentally, the Bath Ankylosing Spondylitis Disease Activity Index (BASDAI) was used to evaluate the men’s conditions.

Actually, the deep tissue massage group showed a significantly greater reduction in BASDAI when compared to the therapeutic massage group. Furthermore, they also showed a greater reduction in pain.

However, this isn’t to say that deep tissue massage is better than therapeutic massage. But that different methods are more effective for some conditions than others.

Fibromyalgia

First, a 2014 PLOS One study reported individuals with fibromyalgia sometimes experience immediate beneficial effects in their pain levels. Moreover, many times, this happens within just five weeks of massage therapy. Furthermore, individuals in this study also reported lower levels of anxiety and depression.

Heart and Lungs

Next, a 2008 study on muscle spasm or strain was published in the Journal of Alternative and Complementary Medicine. Meanwhile, blood pressure and heart rate of 263 participants was measured before/after a 45 to 60-minute deep tissue massage. And, the study reported the following after a deep tissue massage:

  1. 1
    First, lower systolic and diastolic pressure
  2. 2
    Next, heart rates of around 10 beats per minute
  3. 3
    Lastly, improved lung function

Low Back Pain

Next, a 2012 study published in Studies in Health Technology looked at chronic low back pain. Moreover, the 26 chronic low back pain patients between the ages of 60 and 75 were split into two groups. First, one group of 13 patients, received 30-minute therapeutic massage sessions for a period of 10 days. While, the other group of 13 patients received deep tissue massage for the same 10 days.

Finally, the patients were assessed based on three different scales before and after the study:

  1. 1
    Modified Oswestry Low Back Pain Disability Index (ODI)
  2. 2
    Quebec Back Pain Disability Scale (QBPD)
  3. 3
    Visual Analog Scale (VAS)

And, using the ODI and VAS scales, deep tissue massage was statistically significantly better therapy than therapeutic massage.

Meanwhile, a 2014 study involving 59 participants found that deep tissue massage helped to reduce chronic low back pain. Above all, the study reported that the effects of the massage are similar to taking non-steroidal anti-inflammatory drugs like ibuprofen.

Plantar Fasciitis Pain

Next, a study in Journal of Research in Medical Sciences reports that plantar fasciitis can cause heel pain. In fact, plantar fasciitis appears as the cause in 11 to 15 percent of the cases.

Furthermore, research in April 2014 issue of Manual Therapy reported on how deep tissue massage helps reduce this pain. Indeed, deep tissue massage to posterior calf muscles combined with self-stretching exercises helped reduce plantar fasciitis pain.

This video shows use of percussion therapy to relieve plantar fasciitis.

Range of Motion

First and foremost, scar tissue forms when the body heals after an injury. For example, the most common scars are those from a visible cut.

However, sometimes scars occur deeper in the body, such as when you damage muscles, ligaments or tendons. And, it is this type of scarring that deep tissue massage can help heal. Indeed, the massage can make it easier to move and promote greater range of motion.

Meanwhile, a systematic review and meta-analysis of seven studies with 237 participants was performed in 2017. And, the results were reported in the 2017 Journal of Physical Therapy Science. In fact, analysis showed that massage therapy significantly improved the participant’s shoulders range of motion. Moreover, this was especially true for movements involving flexion and abduction.

What are the Side Effects of the Therapy?

Because deep tissue massage creates more pressure than many of the other types of massages, users may notice some side effects after the session is complete.

  1. 1
    First users may notice bruising. Meanwhile, the easiest way to avoid this is to pull back on the pressure and in the case of the massage gun, reduce the speed.
  2. 2
    Next, a study published in the Physician and Sports medicine reported an instance of a user developing venous thromboembolism. By the way, venous thromboembolism is a blood clot that forms in the arm, leg, or groin and which travels to the lungs. Incidentally, this blood clot developed after a vigorous deep tissue massage. Therefore, as with bruising, the best prevention is to pull back on the pressure and speed.
  3. 3
    Yet another study, published in the Archives of Physical Medicine and Rehabilitation, reported an instance when a user developed spinal accessory neuropathy after a deep tissue massage. As a result of the weakness in the trapezius muscle, the user developed “scapular winging and droopy shoulders”.
  4. 4
    Finally, the New England Journal of Medicine reported the case of a 39-year old woman who received a deep tissue massage. Most noteworthy, this massage included the abdomen and right upper quadrant. Meanwhile, within 24 hours she developed abdominal discomfort, nausea, and pain in her right shoulder. In fact, a large hematoma was found in her right hepactic lobe, causing the woman to feel nauseous and have a fever for the following six months. By the way, hepatic hematoma is a painful liver condition.

While these are individual and infrequent cases, it’s important to realize that deep tissue massage can potentially create these unintended consequences.

Set Realistic Expectations

It's important to be realistic about what one deep tissue massage can achieve. First example, muscle knots are small, bump-like areas of muscle that can be painful to the touch. Incidentally, the medical term for muscle knots is myofascial trigger points. Meanwhile, these knots occur when muscle fibers or the bands of connective tissue surrounding or underneath muscles, called fascia, tense and tighten.

Above all, many people may push hard to get rid of all their knots. Regrettably, this just won't happen. Moreover, chronic knots and tension may build up over a lifetime. Therefore, undoing them is best achieved by using the following techniques.

  1. 1
    First by regular exercise
  2. 2
    Second by improving posture
  3. 3
    Third, by changing ways of moving
  4. 4
    Fourth, by using relaxation techniques
  5. 5
    Finally, with a regular program of massage therapy

When Not to Use Percussion Therapy?

While percussive therapy is safe, there are cases and conditions when it should not be used. For example,

  1. 1
    First, with lumbar injuries
  2. 2
    Or, when taking blood thinning medications
  3. 3
    Also, for advanced level of diabetes
  4. 4
    Next, anyone with cardiovascular diseases
  5. 5
    Or, for anyone who is pregnant
  6. 6
    Lastly, anyone with certain types of chronic back pain or injuries

Can you Use a Mini Stepper Sitting Down?

mini stepper sitting down

Can you Use a Mini Stepper Sitting Down?

First and foremost, to know whether you can use a mini stepper sitting down you need an exercise machine like the mini stepper. Indeed, a mini stepper has two footplates that you alternately push down with your feet. Moreover, this action simulates climbing stairs. Also, many mini steppers require you to stand on the footplates.

However, there are some sit down steppers used while sitting on a couch or chair watching television. In addition, there are some used under a table or desk while at work or doing desk or table related activities.

Why Would You Want to Use a Sit Down Stepper?

In fact, a study in Australia reported that adults sitting four hours daily watching TV were 80 percent more likely to die of cardiovascular diseases that those who watched less than two hours of TV a day. In addition, body movement helps to maintain healthy levels of fat and sugar in blood. Finally, prolonged sitting results in poor posture, weak muscles, stiff joints, weight gain which you can measure, and fatigue. Meanwhile, using a sit down stepper while sitting down helps alleviate some of these problems

What's the Best Kind of Sit Down Stepper?

Indeed, the best kind of sit down stepper is the one which does not have handles used for standing. Also, the sit down stepper should have a way to adjust the vertical movement of the footplates.

How to Use this Step Machine?

First and foremost, to prevent the step machine from sliding, put the step machine on a rubber mat. Next, sit up straight and close to the edge of a chair or couch. Also, position the step machine in front of you so that the back of the step machine is directly under your knees. Furthermore, your shins should be nearly vertical as you move the footplates. In addition, make sure your posture is such that your back or knees are not straining.

Next, adjust the vertical movement of the footplates so that you are comfortable using the step machine. For example, if you are using the step machine at a table or desk, adjust the vertical movement of footplates so that your knees don’t hit the table or desk.

Next, adjust the resistance of the footplates such that the resistance is not too much or too little – just enough to exercise your legs. Incidentally, in some sit down steppers, adjusting the vertical movement of footplates also changes the resistance. For example, the smaller the vertical movement, the lower the resistance.

Meanwhile, pushing the footplates all the way down towards the floor can slow your stride and limit your fat-burning potential. Therefore, push the footplate down enough so that it falls slightly more than halfway between the highest point of the footplate and the floor. While, it takes a bit of practice, you will soon find your rhythm and the best depth for your desired exercise speed. By the way, you may be able to measure the effects on your fat composition using a body composition scale.

What is Exercised by this Step Machine?

Most noteworthy, using the sit down stepper, gives your calf and ankle muscles a workout. Also, sitting up straight, gives your abdominal muscles a workout. Finally, the workout increases blood circulation in the lower legs.

Meanwhile, biceps curls or overhead shoulder presses using dumbbells gives you an upper body workout.

26 Awesome Ways Chi Exercise Machines Make You Good Now

26 Awesome Ways Chi Exercise Machines Make You Good Now

The Chi Exercise Machine is a passive exercise machine which moves your lower legs side to side while you are lying on the floor. Moreover, this side to side movement of the ankles vibrates your body.

chi exercise maachines

What Do You Get From Chi Exercise Machines?

Chi Machine Improves Circulation

  1. 1
    First, low speeds of a chi machine improves blood flow through the lower half of the body, while higher speeds improve blood flow through the upper half
  2. 2
    Consequently, oxygen levels increase, which helps to oxygenate the spinal column and body
  3. 3
    Also, it helps decrease blood pressure
  4. 4
    In addition, the massage action on the spine stimulates the Sympathetic Nervous System. As a result, spinal “marrow” blood production increases. Therefore, one of those benefitting from this machine would be anyone suffering from anemia.
  5. 5
    Lastly, oxygen intake by the cells increases to promote cell repair

Immune System

  1. 1
    First, body’s movement stimulates globulin production which benefits the immune system
  2. 2
    Next, chi exercise machines stimulate the lymphatic system, which is responsible for clearing excess fluids from the body. By the way, the lymphatic system has no way to clear excess fluids on its own. Instead, it relies on muscle contractions through deep breathing, exercise, and manual manipulations to move its fluid in the body. Indeed, research has shown that chi swing devices are an effective at-home adjunct therapy for patients who have experienced a decline in their lymphatic system (condition referred to as lymphoedema). Furthermore, this condition can develop alongside other health problems and cause a buildup of fluids, usually in the legs and feet.
  3. 3
    Also, low swing speed increases elimination of toxins from the lower half of the body, while high swing speed eliminate them from the upper half
  4. 4
    Lastly, the improved lymphatic flow is beneficial to the immune system, thereby increasing the body's ability to fight off infection and repair damaged cells

Muscles

  1. 1
    First, a chi machine passively exercises and stretches back muscles
  2. 2
    Next, it relaxes muscles, including back muscles, by giving them a soothing massage
  3. 3
    Lastly used before a workout, it loosens muscles making it easier for you to exercise

Spine

  1. 1
    First, it realigns the spine
  2. 2
    Next, it relieves stress by relaxing the spine and nervous system
  3. 3
    Lastly, it loosens tight hips and spine

Calmness and Relaxation

  1. 1
    First, chi machines provides a feeling of calmness
  2. 2
    Next, it helps achieve a state of deep relaxation and overall revitalization
  3. 3
    Lastly, you get better, more restful sleep

Physique

  1. 1
    First, chi machines rejuvenate and increase energy levels. For example, they restores energy lost from fibromyalgia or lyme’s disease.
  2. 2
    Next, it improves overall health and physiological function
  3. 3
    Also, by increasing your metabolism it helps you lose weight, which you can monitor.
  4. 4
    In addition, it improves and maximizes athletic performance
  5. 5
    Lastly, people with disabling injuries, chronic pain, or inability to exercise can use the machine as a substitute for exercise

Other Benefits of a Chi Machine

  1. 1
    First, a chi machine stimulates the sympathetic nervous system, spinal column, and vertebrae to relieve back pain, neck and shoulder pain, muscle pain, and neuralgia
  2. 2
    Also, it reduces leg swelling and swollen ankles
  3. 3
    Lastly, the agitation helps constipation and improves the ability to digest food

What Does Research Show?

In a study, 145 yoga teachers and other health workers used the Surge of Chi Exerciser for 30 days. At the end of the study, 76 percent reported that:

  1. 1
    First, they felt a decrease in tension
  2. 2
    Also, they experienced improvements in back, neck, and shoulders
  3. 3
    Next, they felt more energized
  4. 4
    Also, they felt more relaxed
  5. 5
    In addition, they experienced an increase in general mobility and flexibility
  6. 6
    Also, they experienced less pain and discomfort
  7. 7
    Finally, their sleeping patterns improved

Next, 70 percent reported the following mental health benefits:

  1. 1
    First, an increased clarity of thought and alertness
  2. 2
    Next, an improved ability to cope with stress
  3. 3
    Also, improved ability to focus and concentrate
  4. 4
    In addition, a calmer mind
  5. 5
    And, a more positive outlook

Finally, 50 percent reported the following emotional benefits:

  1. 1
    First, an improved emotional balance and stability
  2. 2
    Next, an increased sense of well-being
  3. 3
    Finally, they felt calmer and less stressed

Chi Machine Speed

While the available speed of a chi machine ranged from 80 to 160 swings per minute, the average top speed used was 135 swings per minute. Also, most participants preferred the slower speeds when they used the machine in manual mode. In addition, most reported it’s important to start with a slower speed. Furthermore, they reported slower speeds were better to get relaxed while the higher speeds were good for getting energized.

When is the Best Time to Use Chi Machine?

Chi Machine Before Breakfast

Above all, the best time is before breakfast. In fact, you get the following benefits:

  1. 1
    First, your brain gets mentally focused
  2. 2
    Next, your body is energized, and
  3. 3
    Lastly, it jump starts your day

Lunch

Meanwhile, using the machine around lunch time re-energizes you. However, use the machine either before eating or at least one hour after eating.

Dinner or Bedtime

Finally, using the machine after dinner helps you get restful sleep. However, use the machine at least one hour after eating. And, if the machine energizes you too much, use it at least one hour before going to bed. Also, you could use it before dinner and, if necessary, go to bed at least one hour after dinner.

However, since this machine helps you sleep, it's best to use it just prior to bedtime. Consequently, while you could use the machine for 10 to 20 minutes prior to sleeping, it's best to use it for as long as you are comfortable and not energize you so much that it prevents you from falling asleep.

How to Use Chi Exercise Machines?

Most of all, the description below gives you an idea of how to use the machine.

Environment

First, use a room where you won't be disturbed. That means no phone, no watching TV, no kids, no conversations. Moreover, soft, relaxing music may help maximize the benefits.

Location

First, place the machine on a solid surface such as a hard floor with a carpet. On the other hand, if you are confined to bed, use a hard board underneath the machine. However, the board and the machine on top must stay in place and not move around. Finally, a firm mattress is also acceptable, again, so long as the machine stays in place.

Machine Setup

First, place machine on floor or other hard surface and plug in to a power outlet. Next, lay down so that your feet hang past the ankle rests just enough so they will move gently back and forth when the machine is turned on. However, if the feet hit each other, turn them slightly outwards.

Next, relax your arms loosely by your sides with palms down. Also, avoid using a pillow under your head, as this hinders the machine's motion from reaching your head. In addition, those with severe knee problems may need to place a rolled towel or small cushion under their knees.

Duration

If this is the first time using the machine, start with four to six minutes, once or twice a day. Then, gradually increase to 15 to 20 minutes, once or twice a day. Most of all, do not start at 15 to 20 minutes or you may feel nauseous, weak legged, or have minor aches and pains. In addition, never exceed 20 minutes a session, as this will detox the body too quickly for some.

On the other hand, for someone in poor health, bedridden, frail or in a lot of pain one or two minutes a day, is enough. Moreover, as they improve, they can slowly increase duration.

Furthermore, if any discomfort is experienced at any time, simply reduce duration for as long as you need to, before adding minutes again, very slowly.

Operation

Once timer is set, the ankle rest will begin moving back and forth moving your feet from side to side. Moreover, this movement will carry up through your legs and torso, and then to the upper body and head, causing your body to move. The most movement occurs in the lower body, while the upper spine, neck and head will feel a gentle, soothing motion.

Most noteworthy, the side to side movement promotes stimulation and balance of the Autonomic Nervous System. As a result, the body and mind become relaxed with reduction in stress.

And, as the body sways, close your eyes, relax and surrender as much as possible. Meanwhile, take deep, slow breaths to get the most benefit and relaxation.

Ending

Next, when the machine stops, it is important to lie still for at least three minutes. Especially relevant, this is the time is when the wave of healing CHI energy is felt circulating throughout the body. Indeed, 40 percent of the therapeutic effect occurs while the machine is moving, and 60 percent when it stops.

Therefore, continue lying down with your eyes closed, continue to relax, and enjoy the 'tingling rush' of your chi. This 'rest period' enables you to absorb and process chi energy. Finally, it allows the body to absorb the beneficial effects of the motion.

Why Passive Motorized Leg Exerciser Helps Elderly To Be Better

Motorized Leg Exerciser

Why Passive Motorized Leg Exerciser Helps Elderly To Be Better

Passive exercises are also known as passive range of motion (ROM) exercises. And ROM is how far you can move your joints in different directions. While physical therapist are the practitioners, motorized leg exerciser automates one type of passive exercises that move legs.

Who Does the Motorized Leg Exerciser Help?

Most of all, the leg machine is ideal for:

  1. 1
    Firstly, the elderly or others who sit so much that they suffer from leg problems
  2. 2
    Secondly, the elderly who don’t feel comfortable walking
  3. 3
    Next, anyone who finds walking painful, over-tiring or distressing. By the way, if walking is difficult, mobility scooters may help get you around.
  4. 4
    And, those with injuries
  5. 5
    Also, anyone with limited mobility or mobility-related afflictions. Incidentally, walkers or rollators may provide help for those with limited mobility issues.
  6. 6
    In addition, patients recovering from stroke, and
  7. 7
    Next, those with varicose veins. Moreover, varicose veins increase the risk of statis ulcers. In fact, stasis ulcer is a breakdown of the skin (ulcer) caused by fluid build-up in the skin from poor vein function (venous insufficiency). Consequently, fluid leaks from the veins into skin tissue when the blood backs up rather than returning to the heart through the veins. Moreover, in the US, each year over 600,000 adults over 65 years report statis ulcers.
  8. 8
    Finally, many older adults who have limitations in performing active exercises, especially weight-bearing exercises due to orthopedic conditions, poor musculoskeletal conditions, excess adiposity, poor balance, or simply age-associated sarcopenia

Furthermore, the leg machine helps those with the following conditions:

  1. 1
    Arthritis
  2. 2
    Back Pain - back stretchers and therapeutic pillows can also help
  3. 3
    Diabetes
  4. 4
    Edema
  5. 5
    Fibromyalgia
  6. 6
    Joint Pain
  7. 7
    Lymphedema - chi machines can also help
  8. 8
    Multiple Sclerosis
  9. 9
    Neuropathy - foot massagers can also help
  10. 10
    Poor Circulation - devices to help improve circulation in the legs can help
  11. 11
    Restless Leg Syndrome (RLS)
  12. 12
    Spinal Stenosis
  13. 13
    Stress

What are the Benefits of a Leg Machine?

First and foremost, the leg machine stimulate leg muscles and increases circulation.

Better Circulation

Indeed, your entire body benefits from an improvement and increase in circulation by the leg machine:

  1. 1
    First, by promoting increased cardiac capacity which helps pump more oxygen-rich blood to your vital organs, cells, and tissues
  2. 2
    Next, as more nutrients reach your cells
  3. 3
    Also, as an increased flow of antibodies and white blood cells throughout your body helps fight infection
  4. 4
    In addition, by preventing blood from pooling in the extremities. In fact, pooling of blood may lead to skin breakdown known as decubitus ulcers.

Muscle Stimulation

Moreover, by stimulating muscles, the leg machine helps ward of cramping and other problems associated with poor circulation.

Furthermore, motor neurons within your leg muscles are stimulated through passive movements. In addition, neurons associated with your spinal cord and the motor areas of your brain are also simulated.

Also, leg machine help prevent weak muscles caused by insufficient use.

Joints

And, it’s a simple way to keep active and maintain joint mobility. Also, a leg machine helps prevent joint stiffness caused by insufficient use. In addition, passive leg exerciser help increase joint health by keeping joints lubricated, flexible, and functioning properly. Furthermore, exercising the joints helps keep them limber, which reduces pain caused by stiffness.

In fact, individuals who cannot move on their own or do not have the strength to do so may benefit from passive leg exerciser that prevents contractures. By the way, contractures are essentially muscle or tendons that have remained too tight for too long, thus becoming shorter.

Other Benefits

Next, passive leg exerciser relieves aches and discomfort from sore legs and feet as well as keeping muscles functioning properly. In addition, they stimulate the lymph fluid, help flush out toxins, increase mobility, and energize the body.

How is the Leg Machine Used?

In fact, you just sit in your armchair with your feet on the footplates of the leg machine. Next, when you turn the machine on, these footplates glide back and forth. Consequently, your feet and lower legs move back and forth, thereby, stimulating muscles in your calves, ankles and feet.

Are There Studies Showing Effectiveness of Leg Exerciser?

In fact, a study published by the National Center for Biotechnology Information reported on effectiveness of passive exercises. And, this study of 74 to 99 years old adults showed that these exercises improved leg muscle strength, mobility, and circulation.

Meanwhile, other studies have shown that passive exercises are an excellent method to gain some benefit from physical activity. And, while not as effective as standard aerobic exercise, these exercises work for those who can’t do typical exercises.

The Many Ways Medical Peddler Helps People Get Better

medical peddler

The Many Ways Medical Peddler Helps People Get Better

Medical Peddler is used for physical therapy to help people get better. Moreover, described below, are examples of the ways a medical peddler is used.

Medical Peddler to Help Knee Replacement Surgery Patients

The first four days, after a knee replacement surgery, are spent recovering from the surgery. However, from day 5 to week 4, the medical pedal exerciser may be used to strengthen the knee. Because pedaling backward is easier on the knee start your recovery by pedaling backwards. And, pedal forward only after a comfortable cycling motion is achieved by pedaling backwards.

Also, as you become stronger (at about 4 to 6 weeks) slowly increase the tension on the medical peddler. Meanwhile, start using the medical peddler for 10 to 15 minutes twice a day. And gradually build up so that you are using the medical peddler for 20 to 30 minutes twice a day. Furthermore, use the medical peddler three or four times a week.

Meanwhile, as you get better, your health provider may let you use knee scooters to help you get around. In addition, if you need to take care of mundane household chores like keeping the floors clean, you can use a robotic vacuum cleaner. By the way, this vacuum cleaner removes dirt, dust, and hair, for example, from the floor all on its own.

Medical Peddler to Help Those with Parkinson’s

Why the Disease Develops

First and foremost, neurons, in an area of the brain called substantia nigra are responsible for producing a neurotransmitter called dopamine. Regrettably, in some people, these neurons gradually die. As a result, dopamine levels fall. And, when dopamine levels fall, motor symptoms such as tremors and bradykinesia (or slow movement) start to appear.

Treatment

Above all, the current treatment for Parkinson’s disease is Levodopa. In fact, Levodopa increases dopamine levels in the brain. Regrettably, Levodopa can’t help the damaged neurons.

Exercise Increases Dopamine Levels

However, there is some evidence that exercise increases dopamine levels. In fact, Positron Emission Tomography (PET) scans of 17 Parkinson’s patients showed that habitual exercisers had higher dopamine levels in the dorsal striatum. By the way, the dorsal striatum also receives dopamine from the substantia nigra. And higher levels of dopamine in the dorsal striatum helps control movement.

Exercise Improves Motor Symptoms

In addition, exercise also helped Parkinson’s patients perform better on functional tests assessing motor symptoms such as the Unified Parkinson’s Disease Rating Scale (UPDRS) part 3.

Exercise Increases BDNF

Moreover, exercise may be even better than levodopa. In fact, exercise also increases brain-derived-neurotrophic-factor (BDNF). And BDNF promotes survival of neurons that make dopamine, namely the neurons in the substantia nigra.

In fact, studies show that BDNF levels in Parkinson’s patients were lower than in healthy people. Furthermore, studies show that patients who exercised for 8 to 12 weeks increased serum levels of BDNF. In addition, another study showed that consistent aerobic exercise increased BDNF serum levels in healthy people. On the other hand, strength training had no effect on BDNF levels.

High-Intensity Exercises Help UPDRS Scores

Yet, another study showed that newly diagnosed patients who did high-intensity treadmill exercises for 30 minutes four times a week, maintained their UPDRS scores.

Motorized Pedals Helps Parkinson’s Patients

Meanwhile, a 2009 study at the Cleveland Clinic, showed that a motorized cycle improved aerobic capacity as well as UPDRS part 3 scores. Especially relevant, a motorized cycle was better than those who cycled using only their own strength. Indeed, the motorized cycle made the riders keep pedaling, while those who cycled on their own effort, tended to slack off, thereby not getting all the benefits they could.

Motorized Pedals Improves Thalamo-Cortical Connectivity

Also, another study showed that forced (as by a motor) pedaling rate improved thalamo-cortical connectivity. In fact, thalamo-cortical connectivity plays an important role in cognition. Consequently, improving the thalamo-cortical connectivity improves cognition. Meanwhile, the faster the pedaling rate the greater the improvements in thalamo-cortical connectivity.

Exercise Delays Parkinson’s Motor Symptoms

Most noteworthy, exercise may help delay worsening of Parkinson’s motor symptoms. In fact, a study, involving more than 12,000 Parkinson’s patients, reported that exercising 2.5 hours a week slows the decline of motor symptoms. In addition, other similar studies recommend advising newly diagnosed Parkinson’s patients about the benefits of regular exercising.

Medical Peddler to Help Those with Cystic Fibrosis

What is Cystic Fibrosis

First and foremost, cystic fibrosis is a chronic disease that results in progressive obstructive lung disease, chronic malnutrition due to pancreatic insufficiency and ultimately a shortened lifespan. Above all, cystic fibrosis is a hereditary disease that affects the lungs and digestive system. In fact, the body produces a thick and sticky mucus that can clog the lungs and obstruct the pancreas. Most noteworthy, advances in treatment means that people with cystic fibrosis often live into their 30s, 40s, and beyond.

Regrettably, currently there is no cure for cystic fibrosis. Furthermore, some 30,000 people in the United States have cystic fibrosis. In addition, 1,000 new cases of cystic fibrosis develop each year.

Why the Disease Develops

First and foremost, cystic fibrosis is a genetic disease. In fact, the defective gene responsible for cystic fibrosis leads to the creation of mucus that is thicker and stickier than usual. Moreover, the mucus is difficult to cough out of the lungs. Consequently, breathing is difficult and leads to severe lung infections. In addition, the mucus interferes with pancreatic functions by preventing enzymes from properly breaking down food. Consequently, digestive problems result, which can lead to malnutrition.

Treatment

There is currently no cure for cystic fibrosis. Meanwhile, treatment only manages the symptoms of the disease. On the other hand, researchers are looking into how physical exercise can help clear airways and improve overall lung function.

Exercise as a Treatment

Especially relevant, a study theorized that physical exercise may serve to increase sputum expectoration secondary to vibratory effects and increased levels of ventilation. In addition, the study theorized that exercise may lead to strengthening of ventilation muscles as well as possibly altering conductance of sodium channels, leading to less sodium re-absorption and increased mucus hydration.

Also, the study measured nasal potential differences during exercise and showed that there did seem to be an alteration in sodium conductance during exercise and that this may be partly responsible for the benefits noted in cystic fibrosis patients who exercise.

Meanwhile, it has been found that exercise is associated with increased pulmonary function, fitness levels, everyday functioning and survival rates. And, there were both short term as well as long term benefits from an exercise program.

Aerobic Workouts Using a Medical Peddler

Patients who participated in an intensive aerobic workout using pedal exercisers or exercise cycles or a strength training session had a short-term increase in their Forced Expired Volume in one second (FEV1).  In addition, patients who participated in exercise on a regular basis, not only had this short-term effect, but also had a long term benefit of decreased rate of decline in their Forced Vital Capacity (FVC).

Indeed, regular exercise, using pedal exercisers or exercise cycles, leads to increased aerobic capacity, activity levels, quality of life, weight gain, lung function, leg strength and a decrease in decline in lung function.  Therefore, exercise likely led to increased airway clearance and possible improved ion channel function as well.  In fact, the outcome of this study showed that if activity levels increased over time, the patient’s rate of decline in their FEV1 decreased.

Effectiveness of Aerobics on Survival Rates

Finally, a study followed cystic fibrosis patients over an 8-year period. Most of all, the study looked at their survival rates in relationship to their aerobic fitness, age, gender, BMI, FEV1, end tidal CO2. Also, the study measured their fitness in terms of oxygen consumption at peak exercise intensity (VO2 peak). And, the study found that:

  1. 1
    Those with the highest level of fitness (VO2 peak > 82%), had increased rates of survival, even when taking into consideration their other risk factors, and
  2. 2
    Those with the lowest level of fitness (VO2 peak < 58%), were 3 times more likely to die during the 8 years as those with the highest level of fitness.

What are the Best Ways to Get Relief from Back Pain

relief from back pain

What are the Best Ways to Get Relief from Back Pain

First and foremost, at some point in their lives, close to 80 percent of Americans try to get relief from back pain of some kind. Next, adult women experience more back pain than adult men. Also, 33 percent of adults say back pain effects everyday activities, including sleep. Moreover, 90 percent of acute low back pain is resolved within six weeks.

Relief from Back Pain due to Spine Problems

Ankylosing Spondylitis

This type of arthritis typically starts by making your lower back and hips stiff and sore, especially in the morning. Over time, it spreads up your spine and to other joints and organs. Vertebrae and bones in the rib cage could fuse, leaving you hunched over. Young men get it more often than women and it may be hereditary. Early treatment with exercise and medication helps slow the progress.

Cauda Equina Syndrome

The nerves that branch out from your spine in the lower back help your brain control your legs and the organs in your pelvis. A herniated disk, fracture, or other condition could put pressure on this group of nerves, called the cauda equina. Surgery is needed right away to restore any loss of feeling, movement, or control of your bladder and bowels.

Cervical Spondylosis

As you get older, the following can happen to the spine in your neck: you could get a slipped disk; or the vertebrae may sprout extra bone, called spurs; or the ligaments that connect the vertebrae can get stiff and tight. Consequently, your neck may hurt or harder to move. Or you could have permanent damage if the disks or vertebrae squeeze nerves and nerve roots a lot.

Relief from Back Pain due to Kyphosis

In this condition the spine bends forward. It usually happens when the vertebrae crack or mash down. It’s most common in older women. It can cause pain and other problems, and, in severe cases, it bends your whole body out of shape. Treatment include painkillers, exercise, or surgery.

Osteoarthritis

Most noteworthy, each of the Spine’s vertebrae has slippery tissue at both ends that helps the back flex without friction. If this cartilage gets rough or wears down, the vertebrae start to rub against each other, and it makes your back painful or stiff. Known as Osteoarthritis, this problem occurs because of:

  1. 1
    Repeated overuse from performing a specific task or
  2. 2
    Playing a favorite sport or
  3. 3
    Exercising such as jogging or running for years or
  4. 4
    From carrying around excess body weight

Eventually the repeated impact, from these activities, thins or wears away the cartilage that cushions the ends of the vertebrae. As a result, the vertebrae rub together, causing a grating sensation. Joint flexibility is reduced, bony spurs develop, and the joint swells. Usually, the first symptom of osteoarthritis is pain that worsens following exercise or immobility. Regrettably, osteoarthritis tends to get worse over time. While it can’t be reversed, painkiller, therapy, and exercise can help ease the symptoms.

Osteoporosis

In the United States, more than 53 million people either already have osteoporosis or are at high risk due to low bone mass. In fact, osteoporosis, is a condition resulting from loss of bone tissue. As a result, bones become less dense and more likely to fracture. In addition, osteoporosis can result in a loss of height, severe back pain, and change in posture. Finally, osteoporosis, can impair a person’s ability to walk and can cause prolonged or permanent disability. And, if someone does reach this condition, mobility scooters may provide a way to lead a somewhat independent lifestyle.

Most noteworthy, some of the risk factors for developing osteoporosis include:

  1. 1
    Thinness or small body frame
  2. 2
    Family history of the disease
  3. 3
    Being postmenopausal and particularly having had early menopause
  4. 4
    Abnormal absence of menstrual periods (amenorrhea)
  5. 5
    Prolonged use of certain medications, such as those used to treat lupus, asthma, thyroid deficiencies, and seizures
  6. 6
    Low calcium intake
  7. 7
    Lack of physical activity
  8. 8
    Smoking
  9. 9
    Excessive alcohol intake.

Incidentally, osteoporosis can progress undetected for many years without symptoms until a fracture occurs. Osteoporosis is diagnosed by a bone density scanner.

Relief from Back Pain due to Sciatica

The sciatica nerve causes pain to shoot down your lower back through into your leg. This happens because a herniated disk, bone spur, or some other spine problems puts pressure on the nerve. Hot packs, cold packs, stretching and painkillers can help.

Scoliosis

Scoliosis is a condition where your spine is out of shape. The most common type affects children during their growth spurt bending the spine sideways. The shoulders might be uneven or one shoulder blade might stick out more than the other. A brace may help as well as surgery.

Slipped or Herniated Disk

A cushion called a disk is located between each pair of vertebrae. As you get older, these disks start to dry out. Consequently, if you put too much stress on your back, the disk may tear or break. As a result of this herniated disk, the arms or legs might hurt or fell numb or tingly. Hopefully exercise or painkiller may help. If not, the only alternative is to have an operation.

Spinal Stenosis

The spine has a space in the middle for the spinal cord and nerves that branch out. When those space shrink, bones can press against the nerves. Any time these nerves are touched, you could feel pain, tingling, or numbness, or your muscles might seem weak.

About 90% of those with this condition develop it as part of the natural process of aging. As you age, your bones naturally go through a process of degeneration. This is called spondylosis. This process is worsened by osteoarthritis—arthritis of the bone that is felt in the joints. This leaves less space between your individual vertebrae which, along with loss of bone mass, can promote bone spurs. Your body’s facet joints begin to grow to account for the extra stress your back is put under by this process. That leaves even less space for the nerve roots that flow through your spinal cord and down your spine.

Now, in mild cases, stretching your back may provide relief. On the other hand, in severe cases, a surgeon can make more room for the nerves.

Spondylolisthesis

Vertebrae may slide sideways, so that they don’t line up with the ones above or below them. This is a main cause of lower back pain. It happens as your body ages, but it can affect young people who do sports that stress the lower back like football, gymnastics, and weightlifting. Rest helps, but surgery might be needed.

Syringomyelia

Sometimes, a little fluid-filled sac called a cyst can form in the spinal cord. It could happen when brain tissue pushes down from your skull into your spinal cord or from an injury or tumor. Syringomyelia does cause problems. However, if the cyst keeps growing, in can injure your spinal cord, in which case surgery is needed.

Tumor

Cancer growing in the lungs, breasts, prostate, and bone more likely spreads to the spine. Consequently, your back hurts with the pain spreading throughout the body. Your arms or legs may become numb or weak. Part of you body could even be paralyzed. At this point, surgery, radiation, or chemo are the most likely way to get some relief.

Relief from Back Pain due to Behavioral Causes

Backpack

Backpacks are great for carrying load as you walk or hike. However, the wrong backpack or not wearing it correctly puts a strain on your shoulders, neck, and back, as well as tiring out muscles supporting your spine. Therefore, use the following guidelines to avoid or lessen these effects.

  1. 1
    Reduce the weight in the backpack. In fact, heavy load may cause spinal discs to compress
  2. 2
    Carry only what is essential
  3. 3
    Put the heaviest items close to your back and the lighter items on the outside away from your back
  4. 4
    Use a backpack with wide padded shoulder straps. The width and the padding helps distribute the load as well as providing a cushion.
  5. 5
    Because it helps distribute the load, always use both straps to carry the backpack
  6. 6
    Better still, get a backpack with a waist belt. These take some of the load off the shoulders. Consequently, neck pain and back pain above the waist is reduced.

Relief from Back Pain From Wrong Type of Bicycle

Hunching over to grab the handlebars of a bicycle, like a professional is bad for your back. Regrettably, you get back pain if you are too stretched out or cramped up on the bicycle. Therefore, before you buy a bike, get an expert to verify if the bicycle is right for you.

Exercise

First and foremost, regular exercise helps prevent or aggravate back pain. In fact, back pain is more common in those who are unfit or overweight. Also, those who only exercise intermittently have an increased risk of back injury. Most noteworthy, those with acute back injury can recover with a mild exercise program that gradually gets intense.

Meanwhile, don’t do too much of any exercise (including yoga) because overdoing exercise causes back pain. Finally, people who are too thin are also at risk for back pain, especially those with eating disorders and osteoporosis.

Food

Above all, eating unhealthy foods means your body doesn’t get enough nutrients to stay strong and this leads to inflammation. In fact, processed foods made with refined white flour and white sugar are top culprits in causing inflammation. Most noteworthy, these processed foods include packaged white breads and rolls, baked goods and candy. Also, soda and other sugar-sweetened drinks are in the same category. 

Next, fried foods and fats -- such as margarine, shortening and lard -- also promote inflammation. So do processed red meats, like bacon, sausages, hot dogs, salami and other deli meats. Even lean red meat should be limited to once or twice a week.

Instead, replace these foods with those known to be anti-inflammatory, those high in natural antioxidants and other protective compounds. Incidentally, these include good-for-you fats such as mono- and poly-unsaturated plant-based oils, most types of nuts and seeds, and fish with omega-3 fatty acids such as salmon, tuna and sardines. Furthermore, other anti-inflammatory foods that should be on your menu are whole grains, green leafy vegetables and tomatoes. Citrus fruits, berries and cherries are also key for fighting inflammation. Next, the body needs lean proteins, whole grains, fruits, and healthy fats like those found in an avocado, to build strong bones, muscles and soft tissue in your back. Finally, eat foods containing nutrients like phosphorus, calcium and vitamin D.

For example, instead of eating packaged white breads, make your own bread using healthier ingredients. Also, instead of consuming sugar-sweetened drinks make healthier home made soda,  juices, or smoothies.

Regrettably, overeating makes you add extra pounds, which put a strain on the bones and muscles in the back. Therefore, it’s best to eat, slowly, healthy foods with fewer calories.

Relief from Back Pain due to Jogging or Running

As you get older, its best to stop running or jogging. Above all, running or jogging jars your body and the vertebrae with each step. Regrettably, as you get older, this jarring can lead to arthritis in the lumbar region of the spine. If you must, see your medical provider regularly to make sure the bones in your spine are not deteriorating. You don’t want to wait until it’s too late at which point you have no choice but to stop both running and jogging.

Lifting Weights

Next, lifting weights excessively can result in back pain. Most of all, it’s important to lift weights using correct form. So, if you are not sure what that form is, ask a trainer at the local gym or sports club to show you the correct technique.

Other

Back pain can also be caused by injuries, disk degeneration, and infections.

Sedentary

Next, being sedentary is another reason for back pain. Above all, your spine needs support from strong stomach and back muscles. And, lifting weights or climbing stairs can help. Also, low-impact exercises like walking outdoors or indoors on a treadmill, biking, or swimming can help by protecting the disks between the spine’s vertebrae.

Sitting for Long Periods of Time

Next, sitting for long periods of time stresses back muscles, neck, and spine. Also, your body doesn’t like sitting for long stretches. So, to relieve your body, it’s best to get up and move around for a few minutes every 30 minutes.

In addition, every hour, gently stretch and move your head and neck in all four directions. Also, once is a while try leaning back in the chair with your feet on the floor with a slight curve in the lower back. Finally, at every opportunity, stand for a few minutes.

Relief from Back Pain due to Sitting Position

One cause of back pain is from sitting hunched over a desk working on a computer. Another cause is from slouching in a chair.  Regrettably, if you hunch over or slouch often enough, over time, the spine’s natural curve is affected. In addition, the cushioning of the disks that lie between the spine’s vertebrae gets damaged. Consequently, arthritis starts to show up.

Moreover, sitting up too straight, in a chair, can also result in back pain. In fact, the best remedy for this is to sit straight in a chair that supports your back. Also, set the chair’s height so that your feet rest naturally on the floor.

Sit-ups

Sit-ups are hard on your back. They push your curved spine against the floor and work your hip flexors. Incidentally, hip flexors are muscles that run from the thighs to the lumbar vertebrae in the lower back. Moreover, when the hip flexors are too strong or too tight, they pull on the lower spine, which puts stress on the lower back.

Instead, do planks. They use a better balance of muscles on the front, sides, and back of the body than sit-ups which only targets a few muscles.

Sleeping Mattress

First and foremost, sleeping on a mattress that hasn’t been replaced in years can hurt your back. Indeed, the mattress needs to be firm enough to support your back, but soft enough to fit the shape of your body.

However, people differ in their response to mattress firmness. In fact, a study on mattress firmness was done in Spain. Some of the study participants slept on a medium-firm mattress. Indeed, a medium-firm mattress is one that is rated 5.6 on a 10 point hard-to-soft scale.  showed that those who slept on a medium-firm mattress (rated 5.6 on a 10 point hard-to-soft scale) had less back pain and disability than those who slept on a firm mattress (2.3 on the scale).

Therefore, at the next opportunity, try out a new mattress and find one that helps you the best.

Relief from Back Pain due to Sleeping Position

While sleeping on your back is fine for some people, for others this can cause low back pain or make the back pain that they already have even worse. If you are used to sleeping this way, one way to get relief is by putting a rolled towel or pillow under your knees. This will help keep the natural curve of you back.

On the other hand, sleeping on your belly is bad if you have a back problem. However, if you are used to sleeping on your belly, put your head on a very soft pillow or sleep without a pillow. This will help keep your neck and back in the best position.

Meanwhile, side sleeping is the best option for a back pain. In addition, putting a pillow between your legs takes the pressure off your hips and lower back.

Finally, the right pillow is also important to avoid or get relief from back pain. For example, orthopedic pillows provide proper support to your spine. Meanwhile, orthopedic pillows are also referred to as therapeutic pillows. And, these therapeutic pillows come in three varieties: cervical, lumbar, and knee.

Smoking

Smoking decreases blood flow to your spine. Consequently, the cushioning disks between your vertebrae break down quicker. Smoking can also weaken bones and give you osteoporosis. Even coughs from smoking can cause back pain. So, it’s best to stop smoking.

Remedies to Get Relief from Back Pain

  1. 1
    First, bed rest helps with an acute back strain or injury. But don’t stay in bed too long. In fact, remaining immobile in bed can make the back pain worse.
  2. 2
    Second, spinal manipulation and massage from a chiropractor can relieve many types of back pain.
  3. 3
    Next, you can give yourself a massage to relieve back pain. For example, deep tissue massagers, handheld back massagers, or massage chairs might be something to try before going to an expensive chiropractor or massage therapist.
  4. 4
    Also, passive motorized leg exercisers help relieve back pain in the elderly. 
  5. 5
    In addition, research has found that vibration platform machines, also known as, whole body vibration machines help alleviate back pain.
  6. 6
    Next, acupuncture can help with back pain that does not respond to other treatments.
  7. 7
    In addition, yoga and progressive relaxation can help
  8. 8
    Finally, cognitive behavioral therapy may help.