Category: Health & Fitness

6 Stress Relievers for Working Women

working women

Women between the ages 35 and 44 are 67% more likely to experience stress more than men. Working women are suffering considerably higher levels of work-related stress, anxiety, and depression than their male coworkers. The pressure to be do-it-all women is making women sick.

Women are overloaded with expectations like being the caretaker for the children, taking care of their aging parents, along with working a full-time job. Add media manipulation to the mix, it really is no surprise why stress is on the rise.

Stress releases copious amounts of cortisol, which is the body’s stress hormone. If not tended to, it could lead to anxiety, digestive issues, decreased productivity or worse; heart attacks.

The problem is, with all this stress on the rise, how do we deal with it? How do we let go of the stress without turning our lives inside out?

Read on to find out how.

Stress and the Working Woman

There are countless studies currently trying to understand the causes of stress and the working women. They have narrowed it down to a few common culprits, the main reason being that they’re just too overscheduled! Common stresses of the working woman are;

  • Being a mother
  • Being a boss
  • Being an employee
  • Being a caretaker of the family
  • Trying to have a social life
  • Societal pressures from media about image and beauty
  • Pressure to be strong, the suck-it-in and suck-it-up mentality

These are just a few of the many stresses that working woman has on their plate. The sad thing is that it isn’t going anywhere. It is time to take a time out and learn how to cope with it.

Become more Mindful

By focusing on the present moment, we can overcome the anxieties of the future and the past. Practicing conscious mindfulness can help protect you from excessive stress responses. By constantly going back to mindfulness, we can control our reactions, which for someone with induced stress; can feel a lot like anger.

Take some time away from your common triggers and stressors, and find a quiet place to sit, solo. Focus on your breathing, if anything comes up- just kindly let it go and go back to focusing on your breath.

Focus on Gratitude

Studies show that people who focus on gratitude have 23% less stress than people who do not. It doesn’t only help you feel good to count the blessings in your life, it is actually good for your health!

Gratitude can help you sleep better, improves your immune system, lower inflammation and lower blood pressure. Making a list of 10 things you are grateful for every day will help you feel a beautiful sense of gratitude.

Slow Down

If you are feeling overly busy, perhaps you committed to too many things. Take a look at all your non-essential activities in your life, if you are still doing something that doesn’t give you enjoyment, stop it. Your body and mind can only take so much stimulation, good or bad, eventually, it could make you feel sick.

This is also related to perfectionism. If you are constantly working on a project, trying to get it absolutely perfect, stop. Know and understand that you are doing the best of your abilities and just relax.

Break a Sweat

We all know that exercise is good for the body, what you may not know is that it is also amazing for your mental well being. Physical activity lowers excess cortisol levels in the body, thus reducing associated stress symptoms. A perfect balance for the working woman

There are numerous other benefits of keeping active. It can slim your waistline, build bone density, and improve your posture as well. Mentally, exercise helps reduce depression and anxiety, promotes inspiration, improves memory and much more.

The most important muscle in your body is your heart, which is also very vulnerable to stress. By working your cardiovascular system you are strengthening your heart and preventing the big bad cortisol bully to affect it.

Nourish Your Body

It may seem like a comforting idea temporarily but in long-term, junk food can create more stress in your body. Empty calories such as sugary treats and high fat, hydrogenated oils can create a toxin-like effect in the body, leading to other health issues.

Instead, focus on providing your body with micronutrients from vegetables, which will help the cells in your body feel a sense of “euphoria” and happiness. Start to appreciate how good your body feels after a green smoothie and make that your go-to comfort food choice.

If you think back to the caveman days when the cavewoman got stressed, she didn’t go make herself a giant pizza, eat ice cream and pig out on chocolate cake. She ate foods that came from the planet to keep her body (and mind) strong.

Your digestive system is already compromised by stress — do not make it worse!

Put Yourself First

You do not have the ability to truly help another person if you do not help yourself first. If someone has requested you to do them a favor, and it will negatively affect you in some way, learn to say no.

People pleasing will only add to stress and hurt your body in the long run. Learning to say no will give you your power back and help you to focus on the most important thing in your life- YOU.

Where this shows up for people the most is in romantic relationships. If your partner wants to go shopping for the big engagement ring AKA the anillos de compromiso, and you are not ready yet, this will cause your stress levels to skyrocket.

Learning to voice your feelings and opinions in any relationship, whether it be romantic, friendship or family will help lower stress and also boost confidence. Take your power back into your own hands, and start living your life for yourself.


If you would like to learn more information about coping with stress, or perhaps you want to learn more tricks to being a savvy mother, feel free to contact us.

How Much Does Alcohol Recovery Really Cost? Find Out Here

According to the National Council on Alcoholism and Drug Dependence, about one in every twelve adults has an alcohol dependency issue. But not all of those people pursue alcohol recovery.

Many people don’t even recognize they have a problem. Alcohol dependency doesn’t show up overnight. It develops based on your genetics, environment, and opportunity for addiction and many sufferers have a hard time seeing their own symptoms.

When a drink after work with your coworkers turns into five or six, you may have a problem but you still may not notice. If that becomes a pattern of behavior, then a real problem with alcohol exists.

But when you decide to seek treatment, you may be concerned about the cost. There are so many different phases of treatment, the costs could really add up. Keep reading to find out what kind of finances you need in order to get help today.


Alcohol recovery starts with intervention. While some people with alcoholism admit they have the disease, many people live in denial.

They may convince themselves that the disease isn’t serious, or that they can handle it themselves with willpower. These are the people who will need an intervention before they will agree to treatment.

It’s possible to host an informal intervention by gathering friends and family members for support. But many families choose to get help from a licensed therapist to ensure the process is healthy and productive.

If you’re paying to have an intervention, you can expect to shell out between $2,500 and $10,000.

Medical Detox

Once someone has agreed to alcohol recovery, the next step on their journey is detox. If they have an alcohol dependency, then withdrawals can be severe and even life-threatening in some cases.

Medical detox programs offer a safe space for you to go through your detox and have staff that can support you, both physically and mentally. They are a great place to begin sober living.

Families that will pay for medical detox out of pocket can expect to pay about $500-$650 per day for as long as they’re in the facility’s care.

Some patients like to travel for their detox. It can help to get away from the place you were to help get rid of the patterns of behavior you’re trying to correct. Many people have found success at Tucson addiction treatment centers.

Partial Alcohol Recovery Hospitalization Program

Many people going through alcohol recovery choose to live at home during their treatment while spending their days at a treatment center. This gives them the opportunity to have access to in-depth, comprehensive therapies that can give control back to them.

But since they’re living at home, they will have a more difficult recovery than people who choose inpatient rehab. They will have access to temptation and will need very strong willpower to stay on the right path.

Since partial hospitalization programs don’t require housing, the cost of care is not as high as residential treatment centers. Families can expect to pay about $350-$450 a day if they’re paying out of pocket.

When you’re comparing the cost of inpatient care to outpatient, it’s important that you remember outpatient programs generally last several weeks, if not a few months. While people who choose inpatient stays may make progress slightly more quickly, leading to fewer days in treatment and less money.

Outpatient Care

If you need to keep up with your everyday duties, but still want to seek treatment, you can use outpatient care for your alcohol recovery. It’s designed to make treatment accessible to people who need to work while they’re getting better.

If you chose a program like this, you would get therapy for several hours every week, but it isn’t usually an all-day program. You also probably will have to monitor yourself as you recover because you won’t have as much interaction with medical personnel.

Outpatient care is a great way to save on the fees of room and board. These programs are often seen as a bargain since families are only expected to pay around $250-$350 per day.

For patients that are in outpatient care, relapse may be more likely. It should be used as a last step if nothing else is available or you can’t miss work.

The best way to use outpatient treatment is after being released from an inpatient facility. That way you have the stability of medical staff while you’re going through your withdraws and are the most vulnerable to relapse.

Sober Living

For patients who are released from inpatient care, but don’t feel that they are ready to go home, sober living houses are a great option. They give you some of the support of inpatient treatment, while also slowly reassociating you with a daily routine.

Sober living facilities are full of people who are recovering from a variety of different drugs. For that reason, the rules are generally very strict, ensuring that the space remains clean and sober. It can be a great help on your journey to sobriety.

The average sober living home costs between $1,500 and $2,500 per month, but these costs can vary. Try not to miss any payments, as you could get expelled from the home.


Once a formal program is completed, people who have gone through alcohol recovery often need continued support. Your facility may recommend you to a mental health provider for further treatment.

The costs of aftercare vary widely based on what services you need. Be sure to shop around if you find a rate that’s too high. Aftercare is important, as you have already done so much work towards your recovery.

Thrifty Alcohol Recovery

There is no one size fits all solution to alcoholism. In order to make the best decision for yourself and your family, you need to consider what support you think you need to be successful.

Be sure that you’re honest with yourself. Shorting yourself on treatment to save money could make you a victim of relapse.

For more ways to save money and improve your health, check out some more of our articles.

5 Must-Know Tips to Get Rid of Calluses

Get Rid of Calluses

Did you know one in twenty Americans deal with calluses every year?

While calluses are just your body’s way of defending your feet against friction, they’re far from visually pleasing. Plus, if you leave them untreated, they tend to stick around a lot longer than you’d like.

Are you tired of hiding your feet? Let’s look at a few steps you can take to get rid of calluses quickly and effectively!

1. Soak Your Feet in Chamomile Tea

Chamomile is a mildly alkaline herbal tea. Therefore, a chamomile foot soak can temporarily raise the pH of your skin. It’s a soothing way to dry out the outer layer of your skin and get rid of calluses faster.

Boil 4 chamomile tea bags in a quart of water. Then pour the tea into a small tub, and let it cool off for 15 minutes or so.

Once the water is safe to the touch, place your feet in the tub for about 20 minutes. After you pull your feet out, wash them with soap to remove any staining from the tea.

2. Mix Lemon Juice and Aspirin

Aspirin contains salicylic acid, a commonly used peeling agent. As a result, the pain medication a key ingredient in many effective foot peels.

Start by crushing five aspirin tablets with the back of a spoon. Mix the aspirin with 1/4 teaspoon of water and 3/4 teaspoon of lemon juice, creating a paste.

Apply the paste to the problem area, and cover the area with cellophane. Then run warm water over a small towel, and place it on top of the plastic wrap.

After 15 minutes, remove the plastic and towel. Use a pumice stone or callus file to exfoliate your feet.

3. Try Pineapple Peels Before Bed

Bromelain, an enzyme that breaks down protein, is abundant in pineapples. By dissolving calluses, bromelain can help you maintain beautiful feet.

To take advantage of its benefits, begin by removing the skin from the pineapple. Since you’re only going to need the pineapple peel for this treatment, you can still enjoy the rest of the fruit.

Before you go to sleep, place the inside of the pineapple peel directly against your calluses. Use a cloth or tape to keep it from falling off.

4. Moisturize Daily

The skin on the bottom of your foot is prone to moisture loss. If you want soft and smooth feet, you need to start using a moisturizer.

Many of the best foot creams for calluses contain shea butter. Also, look for foot moisturizing creams that have Vitamin E and cocoa butter.

Moisturizing daily will not only treat your current calluses, but it can also help prevent more from developing.

5. Use a Sugar Scrub

Exfoliating 3-4 times per week can help you get rid of calluses. But if you need to soften up your skin, try an effective foot scrub recipe.

Pour half a cup of sugar into a small bowl or container. Add a bit of mineral oil, and mix the two ingredients together to create a paste.

Dip your fingers into the mixture. Using a circular motion, rub the paste on your calluses for 20 minutes.

Once you’re finished, wash your feet off with warm water.

Final Thoughts on How to Get Rid of Calluses

The five tips outlined above will help keep your feet smooth and healthy.

Keep in mind that ill-fitting shoes often lead to calluses. If you continue having issues, consider visiting a podiatrist for custom orthotics and inserts.

Looking for more surprising health remedies? If so, feel free to check out our health and fitness blog today!

6 Headache Relief Tips for Avoiding Expensive Medicine

headache relief

One minute you’re laughing with a friend, the next you’re squinting in pain. Popping a pill can seem like the easiest headache relief, but it’s not the only way.

Pills are limited in capacity, especially in the case of migraines. If you’re one of the 37 million people that suffer from them, you’re probably wishing for a better way.

Migraine pills can get expensive. Here at Thrifty Momma, we’re always looking for more frugal alternatives. Check out these six different ways to relieve pain naturally, without hurting your wallet.

1. Meditation

When do we ever truly relax? I’m talking no TV, no music, just sitting in peace. Even sleeping can be a challenge for some of us.

That’s why it is so important to find a moment in the day to sit in silence. Some studies have shown meditation can be even more effective than traditional pain relievers.

If you get a headache at work, take a quick break. Go sit in your car, go sit in the breakroom, just sit somewhere quiet. Clear your mind of stress and work and focus on what makes you happy.

Binaural sounds can help tune out your surroundings if you can’t find a quiet place. The melodic hum sends signals to the brain and puts you in an almost trance-like state.

Just remember to set a timer if you have somewhere to be; sometimes meditation can lead to naps.

Learn more about this online if you’re really trying to find that inner peace.

2. Drink Ginger

Ginger is a natural headache relief ingredient, containing powerful anti-inflammatory properties. Ginger relaxes the blood vessels that create tension, lowering the intensity and frequency of headaches.

Migraine sufferers can drink ginger teas to prevent episodes. Simply purchase any loose teas with dried ginger or create your own at home. You can grate ginger root and steep it with lemon and honey for instant relief.

Gingerale doesn’t have enough actual ginger in it to provide any headache relief, by the way. Not to mention, the sugar content may even make a migraine worse. Steer clear of it.

3. Stretching

Your fitness and lifestyle play a big role in how often you get headaches. Stress from sitting in one position for an extended time is a common cause. Loosen your neck muscles by doing some stretching.

Just do a few simple motions: look up, then down, left, and right. Then, tilt your head left and right, and rotate for two full circles, clockwise and counter-clockwise.

This method works best when you sense the early signs of a headache. Always be conscious of your health and fitness. Work toward improving it little by little. Regular exercise can just mean standing up and stretching every half hour.

You can build a routine around stretching and provide plenty of preventative headache relief so you don’t have to worry about carrying pills around.

4. Massages

After stretching, you can move right into your own self-massage of the neck, back of your head, and your temples. These areas are most prone to tension and cause headaches.

A professional massage also helps keeps everything loose and prevents knots from building up. Schedule one if your budget allows.

If your hands aren’t strong enough or tire quickly, you can find some great hand-held self-massage tools that won’t break the bank.

You can even download some phone apps that turn your smartphone into a mini-massage device. You might get some weird looks, but, hey, if it works, go for it!

5. Hot Water and Ice

Ice helps dull the pain of a migraine and reduce the inflammation. You can apply an ice pack on the back of the neck or head. If you’re going to use it on the forehead or top of the head, don’t leave it on too long.

Hot water also helps ease the pain away. If you dip your feet into a foot massager or a tub full of hot water, it can improve blood flow and put your body in a relaxed state.

Those who spend a lot of time on their feet (nurses, teachers, retail assistants) find that the lower body is directly connected to the head.

Soaking your feet in hot water and icing the neck work out any blockages and inflammation. You’ll not only get headache relief, but also full body pain relief.

6. Aromatherapy

Last, but not least is the power of smell. Our nose connects to our pleasure centers and can alter mood and blood pressure. That’s why savory, sweet, and floral smells connect so deeply with memories, mood, behavior, and even motor skills.

You can tap into this power of relaxation and pain relief by using oils like lavender as medicine. Simply put a few drops in a towel or tissue and inhale for a few minutes.

You can also fill your home with natural oils by using a cheap diffuser. These inexpensive devices are like mini humidifiers that spray a mist of infused water, like a Glade plug-in, only without the chemicals.

Headache Relief and Your Health

Prevention is the key to combating headaches. With these tips and a good plan, you can make consistent strides toward living a healthier, pain-free life. It isn’t easy, but you can always come here for stress-reducing information.

Always remember to practice self-care and don’t spend every hour of the day thinking about money. It’s a process. We’re all in it together here!

If you’re looking for more ways to save on medicine, healthy products, and more, always check in our hot deals section for new offers.

A frugal life is a happy life, that’s what Thrifty Momma always says!

5 Amazing Health Benefits Of CBD Hemp Oil You Didn’t Know About

cbd hemp oil

With the recent wave of marijuana debates and legalizations in the United States, pot is a hot topic. But what a lot of people don’t know is that there are different forms of the hemp plant beside the kind that gets you high.

CBD hemp oil is derived from the hemp plant; it’s high in cannabidiol (CBD), as the name suggests. It’s also low in THC, which is the compound that makes you feel high. The high concentration of CBD gives CBD oil a wide range of health benefits.

Check out these 5 amazing health benefits of CBD oil.

1. Positive Effects on the Immune System

Numerous studies have shown that CBD oil can help regulate, and strengthen, the immune system. This has applications with people who have low or defective immune systems, like people with illnesses or people with overactive immune responses.

It also has applications for those with autoimmune diseases, like arthritis, allergies, and even multiple sclerosis.

2. CBD Hemp Oil Can Help People With Sleep Disorders

People who have insomnia, anxiety, sleeplessness, restless leg syndrome, sleep terrors, and other sleep disorders often suffer from extreme fatigue and negative health effects from lack of sleep.

Research shows that CBD oil is able to reduce anxiety, improve insomnia, and better overall sleep time. It has a calmative effect, which can be excellent in promoting a full, good night’s sleep.

It can be inhaled, rubbed onto the skin, or even sprayed onto a pillow to promote restful sleep.

3. Anxiety and Stress Relief

We briefly mentioned in the last section that CBD hemp oil can reduce anxiety. This might be surprising, seeing as marijuana can sometimes give people anxiety due to the THC found in the plant.

CBD oil, however, is low or completely devoid of THC. CBD, unlike THC, has calmative, anxiety-relieving qualities that can significantly reduce stress.

Not only will it lower anxiety, but it can also positively interact with chemicals that make you feel good, like serotonin and dopamine.

4. Pain Relief

CBD oil is perhaps most well known for its pain-relieving qualities. Whether that means chronic pain from migraine headaches, cancer, surgery, or other pain issues, CBD oil can significantly reduce that pain.

It works by interacting with “feel good” chemicals like serotonin and dopamine while simultaneously blocking pain receptors from working properly. You can learn more here.

5. Improves Appetite

A decrease in appetite can be a sign of numerous health issues and be a result of various life events, including:

  • Long-term illness
  • Persistent nausea
  • Cancer
  • Surgery
  • Chemotherapy
  • Drug addiction
  • Dementia
  • COPD
  • Hormone imbalances

While a decreased appetite might be just a symptom of many things, it can result in a worsening condition because of malnutrition and weakness. CBD oil can help increase the appetite of people suffering from these ailments, which will help them gain strength and stay as healthy as possible.

Wrapping Up

CBD hemp oil has numerous health benefits that range from chronic pain relief to anxiety reduction. With all of these benefits, it can help millions of people suffering from a wide range of illnesses and ailments.

If you enjoyed this article, feel free to check out our other health and fitness articles on our blog.

The 10 Best Organic Supplements Every Woman Should Try

organic supplementsYou’ve probably heard it time and again – supplements are good for you, and you should be taking them.

However, are you a bit unsure about what they actually do, what they are, and why you need them? If so, you’re in the right place because I’ll be covering all of the above throughout this article.

We harbor 2,000 different types of bacteria in our bodies – all of which have a different healthy function and purpose. So, it’s not surprising we benefit from a helping hand when it comes to keeping these bacteria under control.

With that in mind, let’s dive into our favorite organic supplements.

1. ATP Lab Estro Control

Women in comparison to men produce significantly higher levels of estrogen. This is useful for healthy bones and good cholesterol levels.

However, estrogen is a pain in the butt when it comes to achieving an ultra-lean physique. This is because estrogen encourages the storage of fat and water.

You don’t want to get rid of estrogen entirely. Instead, you want to aim for the optimum hormonal balance.

This means you’re able to take advantage of the health benefits associated with estrogen without stifling your body goals.

ATP Lab Estro Control is fabulous when it comes to achieving this.

This should contain most of the following: Calcium-d-glucarate, dim, indole-3-carbinol, green tea extract, and resveratrol – all of which will help you strike the perfect estrogen balance.

2. Omega-3 Fatty Acids

If you’re hoping to improve your overall mood, then omega-3 fatty acids are the supplements for you.

Unfortunately, the difference in our hormonal balance can change throughout the day. This can be a problem for women who are predisposed to mood swings.

Have you ever felt yourself dip into a short period of anxiety or depression? If so, try taking an omega-3 fatty acid supplement to see if it makes a difference.

If this problem persists or worsens, we recommend consulting with your doctor.

3. Maca

Maca is a malt-flavored Peruvian root, jam-packed with calcium.

It’s perfect for your bones and your libido!

Women’s health mag reports a study that showed women on antidepressants who ate half a teaspoon of this powder for 12 weeks noticed a rise in their sex drive!

However, take this supplement with caution. Too much can increase blood pressure and toy with your liver – not cool.

4. Cocoa

Cocoa is full of flavonols which are great for your heart.

Plus, this supplement is an excellent source of fiber. One tablespoon of cocoa has more fiber and magnesium (great for boosting your mood) than half a cup of brown rice!

If you’re considering taking these organic supplements, opt for raw cocoa, but not the “Dutch process” or “alkalized” kind. These don’t have as many healthy flavanols in them.

5. Acai

If you’re looking for something that fights inflammation, acai is the supplement for you. This fabulous powder contains amino acids that are great for helping your muscles repair after an intense workout.

Plus, it contains fatty acids which help give your mood a little lift while boosting your brain power.

6. Bee Pollen

Bee pollen isn’t just super tasty; it’s full of protein, vitamin B, and leucine.

This fabulous combination is excellent for boosting your metabolism and burning fat!

However, steer clear of organic supplements related to bees if you’re allergic to pollen.

7. Baobab

For those of you who don’t know, this powder is the ground pulp of an African tree fruit and has a delicious citrusy taste.

Astonishingly, this has the highest antioxidant content of any foodstuff. In addition to this, it’s an incredible source of soluble fiber – win-win!

8. Spirulina

It may sound a tad gross, but this supplement is literally powdered freshwater algae. Stay with us because it’s really good for you!

Astonishingly, one tablespoon of spirulina has roughly ten times the amount of iron than spinach! Plus, it has an insane amount of vitamin A which is excellent for boosting your immune system.

9. Iron Supplements

Having healthy iron levels is essential for your overall well-being. Out of all of the organic supplements discussed, this is probably the most important.

Iron helps carry oxygen around your body, is brilliant for your immune system, helps regulate your temperature, is imperative for cell growth (and has loads of other benefits that we won’t bore you with) – iron is great for your body, you get the idea.

If you don’t get enough iron, you’ll struggle to produce the correct amount of red blood cells. This can result in anemia.

Anemia isn’t something you want to suffer from because you’ll be held back by the following symptoms:

  • Constant fatigue
  • Difficulty breathing while participating in everyday activities.
  • Difficulty maintaining body temperature
  • A poorer performing immune system

It’s also worth mentioning that if you suffer from heavy periods, you’re more likely to lose valuable iron. If this sounds like you, make sure you eat plenty of food that contains iron and/or take an iron supplement

10. Calcium

As you probably already know, you need calcium to keep your bones and teeth healthy.

However, did you know calcium is imperative for aiding both your muscles and blood vessels to contract and expand? This is necessary to successfully send vital messages from your brain to the rest of your body.

So calcium is pretty darn important! Especially if you’re over the age of 65. As you get older, you run a higher risk of contracting osteoporosis.

This is especially true of women because their bone density starts deteriorating from the age of 20!

If you’re looking to purchase organic supplements, be sure to check out I Am Healthy Store, as they have some fabulous stock over there!

Did You Enjoy This Blog Post on Organic Supplements?

I hope you enjoyed reading this article as much as I loved writing it! If you did, you’d probably like our other blog posts over on the health and fitness blog.

Everything from how to cure back pain, to improving your circulation, is covered. So, we’re sure you’ll find something of interest.

Alternatively, please feel free to reach out and contact me if you have any questions or comments. I’d love to hear from you. Speak soon!

Best Remedies for Morning Back Pain

morning back pain

Are you looking for a remedy to your morning back pain that will actually work?

It can be tough running around from place to place as a mom. Morning back pain on top of all this busyness can feel unmanageable, especially if taking some Aleve just isn’t working.

As a mom, your health is your top priority.

Luckily, there are a list of remedies you can work through to eliminate that pain in the morning and go about your busy day with a spring in your step.

Read on to learn more about the best remedies for back pain, morning and night.

1. Perform Morning Stretches

One of the best things you can do to target morning back pain is to do stretches in bed, before you even get up. Dedicating five or ten minutes to these stretches can go a long way toward easing your muscles and reducing inflammation.

Perform gentle spinal twists that involve lifting your knees above your hips and dropping both legs over to one side. These will lubricate your spine and release your lower back.

You can also gently bring one knee into your chest at a time and hold for thirty seconds. Gently massage your back muscles and take a few child’s poses on your carpet.

Make sure you integrate back-appropriate stretches such as gentle spinal twists throughout your day. If you spend most of the day sitting, make sure you get up and stretch every twenty minutes.

2. Exercise

This may seem counterintuitive, but keeping your body moving is an essential remedy for easing muscle and inflammatory pain. Make sure you modify your exercise routine to prevent damage to your back.

Some back-conscious workouts include rigorous walking, low-impact bicycling, and Pilates. Seek out a restorative and/or therapeutic yoga session if possible, or join a women’s health center.

If your day is too full for a workout, try to eliminate time spent sitting. Get up and walk around a room every half an hour. Do a few push-ups for one minute. Jump rope on your lunch break. You get the idea!

3. Seek Out a Chiropractor

Seeking specialist services may be a good solution if you have consistent morning back pain. A back specialist or a chiropractor can help you identify what may be causing longterm pain.

Learn more about chiropractic solutions most practitioners offer and what they can do to take charge of that morning back pain.

4. Rely on Herbal Supplements

Rely on anti-inflammatory medication or muscle relaxers if you need to, but if these aren’t working turn to herbal supplements. Sometimes back pain can come about because of Vitamin D, magnesium, potassium, or water deficiency.

Stock up on Vitamin D, eat a bunch of bananas for potassium, and take magnesium to relax your muscles and even help with sleep. The spice turmeric is also a great joint and muscle soother.

5. Try a Different Sleeping Posture

Morning back pain often has to do with how we were sleeping the night before. If you do see a specialist, ask about the ideal sleeping posture for minimizing back pain.

People who sleep on their sides or stomachs may experience back pain. Try consciously going to bed with a new posture and see if this makes a difference in your morning experience.

Also, keep your bed rest time on the lower end. You may be tempted to just crawl into bed if the pain gets overwhelming–but this could be hurting rather than helping you.

6. Change Up Your Pillow Game

Back pain can emerge from an unhappy spine, and we tend to forget that our necks are an important part of our spines. Sleeping with the wrong pillow can cause neck pain that can manifest as back pain.

Experiment with different pillow heights and densities. It may be time for a new pillow if yours is running on the lighter, looser end. Or maybe that thick Tempurpedic pillow isn’t ideal for your spine.

Change up your pillow game to address persistent morning back pain, or consult a specialist.

7. Keep Good Posture

The best way to support your spine during the day in the middle of back pain is to retain good posture. Whenever you find yourself sitting, make sure you have proper alignment.

Keep both feet on the floor if you are at a desk. Keep your crown lifted and be wary of shoulders slumping. Slouching can exacerbate back pain and lead to chronic spine issues.

Also, watch your posture when you are walking around.

8. Drink Water

It’s critical to drink at least eight glasses of water a day. A healthy water intake lubricates joints, improves skin cells, and helps with energy. It can also target vitamin inefficiencies and assist with inflammation.

Drink extra water on days with morning back pain. If you find it tough to consume a lot of water, try sparkling water or decaffeinated teas.

9. Pay Attention to Your Core

A great way to target muscle pain is to strengthen the muscles around the hurting area. To prevent future back pain, target your core in your exercises. A strong core means a strong lower back.

Basic core strengthening exercises you can do involve plank pose and its many variations, push-ups, certain variations on crunches, and ab-building poses.

10. Breathe Deeply

This may seem like a given, but deep breathing can lower blood pressure and help manage pain. Practice deep breathing from your abdomen during your morning stretches.

But you can also practice it as a form of meditation. Sit with good posture and support your back with cushions or pillows. Place a hand on your diaphragm and imagine breathing into your back pain.

This can encourage blood flow to your hurting muscles and reduce stress in your body.

Remedies for Morning Back Pain

Back pain in the morning can feel like the worst way to start your day. Luckily, you don’t have to begin every day with intense pain. There are solutions to early back pain that really do work.

Begin your day with appropriate stretches to encourage flexibility and motion. Make sure you keep your day active and supplement your diet with pain-reducing vitamins and minerals. Drink lots of water, breathe deeply, and consult a specialist for longterm solutions.

Have experience managing your back pain? Share your thoughts in the comments below!