causes of muscle pain and tips to avoid it

You may face pain in any part of the body including hands, feet, ankles, back and shoulders. Sometimes it is due to fatigue, sometimes some nutritional deficiency may be responsible for it. While statistics show that increasing obesity in women is also causing muscle pain. Let us know from an expert what is the connection between obesity and muscle pain.

Obesity is a disease that most women face in their 30s and 40s. The reason is not overeating but ignoring exercise and proper diet. There was a time when women used to sit for food after other members of the family had eaten. Sometimes the whole food was left, and sometimes she could only eat half of it. Due to this, nutritional deficiency in women starts increasing. While they may not have food shortages in the new lifestyle, nutritional deficiencies due to unhealthy choices still remain. This hurts you in two ways. Firstly, you keep on eating right or wrong, due to which the weight increases. Secondly, due to lack of proper nutrition, bones and muscles start getting weak.

How weight gain can cause pain in body parts

Diabetologist Dr. V. Mohan, President and Director of Madras Diabetes Research Foundation in Chennai, is giving information about this. He says that 20 years ago only 2 to 5 percent of women used to be obese. But now this figure has increased to 30 to 40 percent. And 20 to 30 percent of women are overweight. Due to obesity and being overweight, its entire pressure starts falling on our overall body. This causes knee pain and spine pain. After that those fats start climbing on our arms, legs and stomach. After this the problem of cervical starts increasing. Along with this, the problem of joint pain also increases.

Experts are telling what three things to keep in mind for weight reduction

1. Exercise

Dr. V. Mohan explains that exercise is the most important step for weightloss. In this we have to remember the rule of FAR. This means flexibility, aerobics and resistance training. Which proves to be very helpful in weight loss.

Belly fat can be reduced by exercise.
belly fat workout
The process of metabolism is also activated. Image: Shutter Stock


To increase the flexibility in the body, you have to lean forward, that is, touch your feet by bending towards the ground. Due to this, the stretch in the abdominal muscles starts increasing and gradually the weight starts decreasing. Along with this, one gets relief from problems like back pain. For this, practice Balasana, Uttanasana and Chakrasana.

Exercise lying down to keep the back straight. Apart from this, by taking the hands backwards, do exercises that give relief to the back. Apart from this, do Ardha Apanasana and Dhanurasana.

Neck pain also starts due to obesity. For this, tilt up and tilt down the neck. as well as
Make yogasanas related to the neck a part of your daily routine and try Ustrasana and Bhujangasana.

Keep the muscles of the legs and knees straight and do pranayama. You will feel relaxed.


Exercises done by reaching from one place to another are called aerobics. This includes walking, jogging, running and swimming. Doing this exercise increases the heart rate. Also, by breathing freely, our lungs are also healthy. In the beginning, do this for 30 minutes daily. After this, it can be done from 45 minutes to 1 hour.

resistance training

You can lift weights in this. With this you can build up biceps. Also, heavy weight exercises can be included in your routine. You must do these routine exercises with the help of a trainer.

Exercise makes you healthy
Exercise keeps your bones strong. Image: shutterstock

2. Calories

If you are consuming carbs in every meal throughout the day, then the calories will start increasing and the body will start becoming a victim of obesity. If you are exercising along with consuming calories, then negative calorie balance starts increasing in the body. Whatever fat and calories were consumed by this, they were also burnt. We are in a country where carbs are given more importance.

Be it North, Ho, South, East or West. For this, reduce carbs by 20 percent in the diet and add protein. For this, add legumes and pulses to your diet. With this, along with protein, fiber will also be available. While carbs turn into fats, protein works to build muscles.

3. Consumption of fruits and vegetables

Eat raw fruits and vegetables instead of fruit jams and fruit puddings. While talking about green vegetables, eat raw or cooked green vegetables including cabbage, spinach, broccoli and fenugreek. From this we get B complex, flavonoids, anti oxidants and vitamins and minerals.

read this also- These 3 yoga poses can give relief from cervical pain, practice with these steps everyday

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