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An elderly woman with arthritis grimacing while holding and massaging her left hand with her right hand.

8 Ways for Women to Lower Their Chances of Developing Arthritis

According to the CDC, more than 50 million Americans have chronic joint pain or arthritis. Unfortunately, this chronic pain condition is more common in women. Anatomy is a contributing factor. Because women have wider hips, there is more stress on their outer knees. Also, women have less knee cartilage than men, so wear and tear […]

Lower Back Pain Ruining Your Sleep? 10 Things You Can Do to Sleep Better

/in Back, Chronic Pain /by

It’s miserable waking up bleary-eyed after tossing and turning all night. You can’t afford to go through that again. And you don’t have to. Let’s look at some simple ways to reduce back pain so you can sleep better. 1. Sleep on your side. This position keeps your spine correctly aligned and your body balanced, […]

8 Ways for Women to Lower Their Chances of Developing Arthritis

/in Chronic Pain /by

Lower Back Pain Ruining Your Sleep? 10 Things You Can Do to Sleep Better

/in Back, Chronic Pain /by

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8 Ways for Women to Lower Their Chances of Developing Arthritis

/in Chronic Pain /by

According to the CDC, more than 50 million Americans have chronic joint pain or arthritis.

Unfortunately, this chronic pain condition is more common in women.

Anatomy is a contributing factor. Because women have wider hips, there is more stress on their outer knees.

Also, women have less knee cartilage than men, so wear and tear come faster.

But…

Many women don’t ever develop arthritis, and there are many ways to lower the risk. Here are our tips:

1. Eat healthier and eat less.

Obesity is the number one arthritis risk factor for men and women. Every extra pound of weight adds four pounds of pressure on the knees and hips.

Try to eat more nutritious foods high in soluble fiber like citrus fruits, barley, chia seeds, and legumes.

Foods with soluble fiber make you feel full for longer than processed foods that are low in fiber.

2. Reduce repetitive motion tasks.

Repetitive motion is a significant risk factor for osteoarthritis. Office work and jobs in the construction and manufacturing industries require repetitive motion tasks.

If you have to do repetitive motion tasks, take breaks and use chairs, desks, and standing mats designed to relieve the pressure on your joints.

3. Practice safe exercise and body mechanics.

Exercise, recreation, and rigorous activity, in general, can help you avoid arthritis. But you can also get injuries that increase the risk of arthritis.

Before you participate in sports and exercise, make sure to warm up.

When you do physical labor or hold your kids or do anything that involves exerting yourself, use safe body mechanics.

4. Consult with a doctor and seek treatment.

Before you start a new exercise or workout routine, make sure to consult with a doctor.

It’s also a good idea to hire a personal fitness trainer if you are unfamiliar with the exercises. And, when you do have an injury, always seek the necessary treatment and rehab.

5. Get Enough Vitamin D.

According to the National Institutes of Health, 60% of Americans don’t get enough Vitamin D, and women are at higher risk for vitamin D deficiency than men.

Vitamin D helps your bones absorb calcium and grows your muscles. In addition to sunlight, good natural sources of vitamin D include oily fish like salmon and sardines, red meat, and egg yolks.

6. Wear comfortable shoes.

Only wear heels on occasion because they are hard on your joints. For the rest of the calendar, try to wear comfortable shoes with arch support as much as possible.

7. Do low-impact sports and exercise.

Sports and activities like long-distance running, tennis, and basketball can wear out your joints in the long run.

On the other hand, you can participate in low or no-impact sports and activities like swimming, biking, and rowing your whole life.

8. Take joint supplements and aspirin.

Supplements like glucosamine and chondroitin sulfate may promote cartilage and joint repair in men and women.

Studies have found that low doses of aspirin, an anti-inflammatory medication, may reduce the risk of rheumatoid arthritis in women.

Arthritis Pain Treatment

Suffering from arthritis pain or think you may have arthritis? At Texas Pain Physicians, our team is ready to help you find relief.

Feel free to give us a call at (972) 636-5727 or schedule your appointment online today!

Lower Back Pain Ruining Your Sleep? 10 Things You Can Do to Sleep Better

/in Back, Chronic Pain /by

It’s miserable waking up bleary-eyed after tossing and turning all night. You can’t afford to go through that again.

And you don’t have to.

Let’s look at some simple ways to reduce back pain so you can sleep better.

1. Sleep on your side.

This position keeps your spine correctly aligned and your body balanced, reducing the pressure on the lower back or lumbar. You can put a pillow between your knees to add more support.

2. Use a taller body pillow.

If you are a side sleeper, try using a taller body pillow to help maintain a neutral spine as you sleep.

3. Put a pillow under your back.

If you are a back sleeper, support your lower back by putting a pillow between your legs or knees.

4. Put a rolled-up towel around your waist.

This is for back and side sleepers. Wrap a rolled-up bath towel around your waist and tie it in the front. This will help maintain the spine’s natural curve.

5. Put a large pillow under your lower back and waist and a smaller pillow under your head.

This helps if you sleep on your stomach by keeping your lower back from taking on a U-shape as you sleep.

6. Lay down and get up safely.

To lay down, sit down on your bed like you sit down in a chair. Next, ease down to your side or back, supporting yourself with your right or left arm, or both (if sleeping on your back).

To get up from your side, push yourself up with your arms and hands as you swing your legs over the side of the bed.

To get up from your back or stomach, shift onto your side, then do the above.

From both positions, always avoid bending forward at the waist and jerking yourself up unsupported.

7. Don’t eat too late.

Eating meals two hours or less before bedtime can trigger acid reflux and disturbing dreams. Spicy food and dairy are especially risky.

8. Avoid consuming caffeine and alcohol too late.

Try to avoid drinking caffeinated drinks in the afternoon and evening. Too much caffeine too late can make it hard to calm down and get to sleep.

Also, drinking too much alcohol close to bedtime can interrupt the sleep cycle, robbing you of restorative slow-wave sleep.

9. Try OTC medications and supplements.

Non-steroidal anti-inflammatory drugs, muscle relaxants, and topical treatments can reduce back pain and make sleeping easier.

10. Try some relaxation techniques.

Deep breathing and progressive muscle relaxation can help you relax and sleep better.

Visit the Pain Management Specialists

At Texas Pain Physicians, our doctors have the expertise to manage and treat lower back pain. We can help you make the best decision to handle it so that you start sleeping better.

Feel free to give us a call at (972) 636-5727 or book an appointment online today!

Our Locations

PEARLAND - HOUSTON
2243 Park Ave,
Pearland, TX 77581

(281) 616-3314
|
(972) 666-1504

IRVING
7200 N. State Highway 161, Ste. 200
Irving, TX 75039

(972) 559-3501
|
(972) 559-3529

MESQUITE
910 N Galloway Ave, Ste 302
Mesquite, TX 75149

(972) 301-8897
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(972) 997-1299

NORTH DALLAS
10 Medical Pkwy Plaza 3 Suite 106
Farmers Branch, TX 75234

(972) 636-5727
|
(972) 666-1504

PLANO
5068 W. Plano Parkway ste 170
Plano, Texas 75093.

(972) 636-5727
|
(972) 666-1504

ROCKWALL
3013 Ridge Road, Ste. 101
Rockwall, TX 75032

(972) 636-5727
|
(469) 264-5192

STONE OAK - SAN ANTONIO
1202 E Sonterra Blvd, Ste 101
San Antonio, TX 78258

(210) 546-1410
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(210) 546-1419

SOUTHLAKE
241 W. Southlake Blvd., Ste 140
Southlake, TX 76092

(972) 301-8896
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(972) 997-1298

NORTH RICHLAND HILLS
8221 Mid Cities Blvd, Ste 100
North Richland Hills, TX 76182

(214) 666-8077
|
(469) 640-6400

WAXAHACHIE
600 Ferris Ave
Waxahachie, TX 75165

(972) 497-2655
|
(214) 238-5242

Half Sized Blog Element (Single Author Style)

Half Sized Blog Element (Multi Author Style)

8 Ways for Women to Lower Their Chances of Developing Arthritis

Lower Back Pain Ruining Your Sleep? 10 Things You Can Do to Sleep Better

8 Ways for Women to Lower Their Chances of Developing Arthritis

Lower Back Pain Ruining Your Sleep? 10 Things You Can Do to Sleep Better

Full Sized Blog Element (Big Preview Pic)

8 Ways for Women to Lower Their Chances of Developing Arthritis

But…

1. Eat healthier and eat less.

2. Reduce repetitive motion tasks.

3. Practice safe exercise and body mechanics.

4. Consult with a doctor and seek treatment.

5. Get Enough Vitamin D.

6. Wear comfortable shoes.

7. Do low-impact sports and exercise.

8. Take joint supplements and aspirin.

Arthritis Pain Treatment

Lower Back Pain Ruining Your Sleep? 10 Things You Can Do to Sleep Better

1. Sleep on your side.

2. Use a taller body pillow.

3. Put a pillow under your back.

4. Put a rolled-up towel around your waist.

5. Put a large pillow under your lower back and waist and a smaller pillow under your head.

6. Lay down and get up safely.

7. Don’t eat too late.

8. Avoid consuming caffeine and alcohol too late.

9. Try OTC medications and supplements.

10. Try some relaxation techniques.

Visit the Pain Management Specialists

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