PAIN TRIGGERS
Often, the blame for our pain rests
on the simple choices we make every day
FLIP-FLOPS & FOAM-SOLDED SANDALS
- They provide poor arch support, leading to pain in the feet, ankles & knees
1. Wear shoes with arch support
2. When you know you'll be walking a lot, opt for sneakers
SMART PHONES
- Phones that let you text, surf the web & play games, wear out your thumbs
- Doctors have begun reporting cases of arthritis at the base of the thumb in younger people, possibly related to texting
1. When your thumbs begin to ache, give the texting a rest
2. If pain continues,contact your doctor to find out the effective treatments for arthritis
DRIVING
- Many people set their car seats at the wrong angle
- If the seat is reclined, you may slouch forward to grip the steering wheel
- This pulls your head away from the headrest and can cause neck pain
1. Put your car seat in an upright position that supports your head & lower back
2. The steering wheel should be within easy reach, so your arms are slightly flexed & relaxed
ACTIVE VIDEO GAMES
- Video games that simulate the motions of popular sports can result in real sports injuries
- Doctors say overzealous gaming can cause everything from sprains to torn ligaments &
broken bones - Do some stretching before starting an active video game
1. Make sure you have plenty of space around you, so you won't trip or crash into anything
2. Don't play for longer than you would a real sport
CHEESE
- Cheese lmay be the reason for some of your headaches
- Aged cheese, such as blue cheese, cheddar, parmesan & Swiss contain high amounts of a substance called tyramine
- This headache trigger is also found in some processed meats and beverages
1. Keep a food diary to help spot links between foods & headaches
2. This way you'll know what to avoid
TELEVISION
- Even watching tv can be a source of aches and pains
- I you lie across your couch with your head turned toward the television, you're setting yourself up for a sore neck- especially if you fall asleep in that position
1. Maintain good posture even when you're relaxing
2. Sit up straight on your couch & make sure your TV is not positioned too high
LIFTING YOUR BABY
- Just by lifting your baby out of the crib each day can lead to de Quervain's Tenosynovitis
- This is a repetitive stress injury that causes pain & swelling in the wrist & thumb
1. Learn to lift your baby without straining the wrists
2. Place your hands under the back & tush & lift with the bigger muscles of your arms
LAPTOP CASE
- If you carry your laptop around like an extra limb, you're likely to strain some part of the body
- Handheld laptop cases put stress on the forearm & can actually give you tennis elbow
- Bags that you wear over one shoulder can contribute to back & shoulder pain.
1. Try a rolling laptop case
2. Consider switching to a lighter model
PONY TAIL
- A tight ponytail may trigger or worsen a headache
- Some migraine sufferers are more sensitive to sensations that wouldn't bother others
like a tight hat, headband, bun, shetel, or braids
1. Wear your hair down
2. When you can, avoid wearing a hat
STRONG SMELLS
- Strong smells are another common migraine trigger
- This can include obnoxious odors, such as paint & smoke
- Pleasant scents, including perfume & fresh flowers, can also be a problem
1. Identify which smells spark your headaches
2. Try to avoid them
SLEEP HABITS
- If you wake up sore most mornings, take a good look at your sleep posture
- Stomach sleepers may twist their necks to the point of hyperextension
- Other people sleep on their sides with one arm overhead which can strain your shoulder
1. Better ways to sleep are on your back or on your side with your arms below shoulder level
2. Side sleepers can place a pillow between the knees to support the lower back
3. Back sleepers can put a pillow under the neck & beneath their knees
GRINDING YOUR TEETH
- A sore jaw combined with a dull headache could mean you're grinding or clenching your teeth
in your sleep - If you're a chronic grinder, pain isn't the only concern
- You could end up damaging your teeth, your jaw & even your hearing
1. See your dentist
2. Your dentist can provide a mouth guard that will protect your teeth during sleep
ALCOHOL & WINE
- Alcohol can give you a lot of pain
- Red wine, whiskey, beer & champagne are the drinks blamed most often for a throbbing head
- Limit your intake
SKIPPING MEALS
- Skipping meals causes your blood sugar to dip
- For some people, this can trigger a massive headache before you even realize you're hungry
1.Eat nutritious foods regularly throughout the day
2. Opt for snacks that combine protein & whole grains, such as peanut butter on whole-wheat
crackers.
LIFTING WITH YOUR BACK
- A large source of back pain is lifting the wrong way
- A common mistake is curving the back forward to grab an object, then straightening the back
as you lift - This forces your back muscles to take the brunt of the burden
- Twisting while you lift is another problem
1. To lift properly, bend the knees & hips until you are squatting
2. Keep your back upright
3. Grab the object & lift with your leg muscles by straightening your knees & hips
YOUR DESK
- If you spend many hours a day at your desk or workstation, give some thought to the setup
- A poorly positioned chair can cause you to slouch forward, straining the back & neck
- A monitor that's too low or too high will also strain the neck
1. Place your monitor with the top of the screen at eye level
2. Position your chair so that you are sitting straight with your feet on the floor
3. Use a cushion to support the lower back if needed
EYES
- Headaches that are centered behind the eyebrows may be due to eyestrain
- Eyestrain may occur when you have uncorrected vision problems, such as nearsightedness, farsightedness, or astigmatism
1. Schedule an eye exam to see whether you need corrective lenses
2. If you already wear glasses, it may be time for a new prescription
WEATHER
- People have long claimed that changes in the weather can trigger headaches
- When the temperature rises, some people may be more likely to get migraines & other
severe headaches
1. Since you can't control the weather, just be aware of which changes bring on your
headaches.
2. That way, you can be ready for it
EXERCISE & SPORTS
- Except for 2 days of the week, you don't do exercise or sports
- The sudden burst of activity catches the muscles unprepared, making them vulnerable to strains
1. Start with 5-10 minutes of walking or another gentle exercise
2. Stretch after your workout, when muscles are warm
3. On the other days of the week, take a few minutes to train the muscles you'll be using
those other 2 days
SHOULDER RIDES
- It's for a parent walking to give their child a shoulder ride
- However, lifting kids overhead is a common source of neck & shoulder pain
1. Instead of lifting your child from the ground, sit on a couch or bench
2. Encourage your child to climb carefully onto your shoulders
MARITAL RELATIONS
- The sex headache is no old wives tale
- Sex can increase blood pressure & muscle tension in the head and neck, causing a dull or pounding headache
- Men get them more often than women do
1. These headaches usually respond well to pain relievers
2. Check with your doctor to make sure your headaches aren't a sign of a more serious
condition
STRESS
- Stress contributes to a vast array of aches and pains
- Many people tighten the back muscles when anxious, leading to chronic back pain
- Most tension headaches stem from stress
- And stress may play a role in teeth grinding, leading to jaw pain
- Practice relaxation techniques such as meditation or yoga
YOUR WALLET
For the men in your family
- Your wallet can be a real pain in the back & the buttocks
- It can even lead to shooting pains down one leg
- Tucked in a back pocket, it may lead to compression & irritation of the sciatic nerve day after day
- A fat wallet may also put the spine slightly out of alignment, causing muscle tension
1. It will help if you remove your wallet before sitting
2. This should definitely be done when you're driving
When to See the Doctor About Pain
Seek immediate medical attention if you have:
- Chest pain
- A severe headache &/or stiff neck
- Pain related to an injury
- Pain accompanied by weakness or numbness
Any chronic pain should also be evaluated by a doctor,
especially if it interferes with work, hobbies or sleep.
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