By : Lynn Jaffee
It happened to me about three days into a week long kayaking trip in the middle of nowhere. I woke up one morning and tried to walk down the beach to wash my face, but my leg, or more accurately, my butt wouldn’t cooperate. I could walk, but just barely, because a nagging pain on the right side of my low back and butt was causing my leg to give out.
It wasn’t until a week or two later that I learned that I had something called Piriformis Syndrome that was crippling me. I managed to get through the kayaking trip—surprisingly; I was able to paddle without much pain. However, once I got out of my kayak, I was pretty well hobbled.
Piriformis Syndrome is literally a pain in the butt. Your piriformis is a core stabilizing muscle that runs deep from your sacrum (at the base of your spine) to your hip (the bone on the outside top of your thigh). Your sciatic nerve runs under, and for some people, through the piriformis muscle. When your piriformis is injured, it can compress the sciatic nerve where it passes through the pelvis. Beyond pain deep in your butt, Piriformis Syndrome usually causes pain that radiates down the back or side of your leg, and can travel through your knee and into your foot. The pain can be achy and dull, sharp, nagging, and even cause numbness and tingling.
The symptoms of Piriformis Syndrome tend to mimic those of Sciatica, but for a different reason. Sciatica, which also causes pain that radiates down your leg, occurs as the result of a lumbar disc pressing on your sciatic nerve.
Overuse is a common cause of Piriformis Syndrome, and can be a common injury that sidelines athletes. Prolonged sitting and trauma can also aggravate the piriformis muscle, causing it to swell or go into spasms, which causes the sciatic nerve to be pinched. People with a Type A personality may also be more prone to Piriformis Syndrome, as tension and stress can restrict the flow of blood to muscle and nerve tissues, triggering this painful condition.
There are a number of ways to relieve the pain, but the first order of business is to calm the muscle if it’s in spasm and reduce swelling. Stretching, massage, ice and heat are all in order to tend to this injured muscle.
Typical Western medical treatments for Piriformis Syndrome include rest, physical therapy, local anesthetics injected into the muscle, and prescription pain medications or muscle relaxants. For difficult or chronic cases, your doctor may recommend a cortisone shot into the muscle, and even surgery to relieve the impingement.
Acupuncture can be a very effective treatment for Piriformis Syndrome. This ancient healing medicine from China is based on the idea that your energy, which is produced in every cell, flows in pathways throughout your body. Any kind of congestion or blockage of a pathway can create a variety of symptoms, but most notably, pain. In most cases of Piriformis Syndrome the blockage is usually in the Gall Bladder pathway. This does not mean that your Gall Bladder is sick. The Gall Bladder pathway runs along the side of your body, through your butt and down the side of your leg—right where the pain from your piriformis travels.
An acupuncturist uses hair-thin needles inserted into various points on your body, which can help in a number of ways.
-It can calm the spasm in your muscle.
-An acupuncture treatment promotes circulation to the area of injury, which speeds the healing process.
-Research has shown that acupuncture increases pain-relieving chemicals in the brain.
-Acupuncture is extremely relaxing. Anyone who has experienced a muscle in spasm knows that stress and tension only aggravate the problem.
Your acupuncturist may enlist a number of healing tools to obtain the best results. Besides acupuncture, he or she may combine electric stimulation, heat, and a kind of bodywork similar to massage, called Tui Na to relieve your pain and help you heal.
As for my own injury, once I was out of the wilderness, I enlisted the help of an acupuncturist to help relieve my pain. I was lucky; it took a couple of weeks before I stopped limping, and a few more before I was completely pain-free. Combined with some daily stretching and strengthening exercises from a physical therapist, I haven’t had a recurrence, and I plan to keep it that way.
Showing posts with label Back Pain. Show all posts
Showing posts with label Back Pain. Show all posts
Thursday, March 19, 2009
Back Pain – The increasing problem of poor PC posture.
By : Ian Worthington
Most people who surf the net or work with computers probably get minor aches and pains from time to time.
These back, shoulder and neck pains often seem fairly minor, and most of the time get better after a little while. The actual root cause can sometimes come from other areas of life, such as sports injuries, a poor mattress, gardening, just the ageing process. But there seems little doubt that spending long hours hunched over a keyboard is at least a contributory factor to back pain.
Most of us know that back or neck pain can, if ignored, sometimes develop into much more serious issues that can cause a lot of pain and potentially threaten our ability to work. OK, so this isn’t a dramatic, life-threatening risk like working on a fishing boat, down a coal-mine or being in the army. That’s perhaps why a lot of companies don’t seem to care too much – the prevailing view seems to be “if they ain’t bleeding, it’s not a health and safety issue!”
But this is a short-sighted view. We already know that back pain and other computer-related ill-health can seriously affect some peoples’ quality of life and ability to work. What we don’t know, because it’s only been the last 10 years or so that so many of us have been working on PCs during the day and playing on them at night, is just how many people it’s going to affect.
These problems are only likely to get more common. Computer use has grown dramatically over the past decade and continues to grow, both in and out of the workplace. Surprisingly, the BBC reported a few months ago that average computer use in the UK has risen 400% since 2002 – an astounding increase from an already high level.
I like to point out the following - when I was growing up, extensive computer use (including gaming) was only for computer geeks, like myself. But with the advent of social networking sites like Facebook, MySpace, CompetitiveUrge and Bebo, even cool kids are using computers for very long periods at a time, and from much earlier ages than ever before.
In fact, I visited a number nurseries the other day on a mission to find the most suitable one for my baby son. I was amazed to find the number of computers present, and the age of the children using them. I’m not talking about kids preparing for school life, but boys and girls as young as 3 competently surfing the web (well, CBeebies!)
That kids are growing up so immersed in the opportunities provided by a connected world is great, but it also has worrying implications. Studies of schoolchildren in Scotland and Scandinavian countries in recent years have shown that they’ve started suffering musculoskeletal pain from an early age. The British Chiropractic Association recently found that 32% of 6-7 year olds suffered from back pain. Amongst 11-18 year olds the figure rose from 29% in 2002 to 45% in 2008.
Maybe obesity and lack of exercise, not to mention heavy school bags, have something to do with those figures. But surely at least some of the increase is down to spending hours social networking? Who knows what impact that’s going to have on peoples’ lives long term?
Most people who surf the net or work with computers probably get minor aches and pains from time to time.
These back, shoulder and neck pains often seem fairly minor, and most of the time get better after a little while. The actual root cause can sometimes come from other areas of life, such as sports injuries, a poor mattress, gardening, just the ageing process. But there seems little doubt that spending long hours hunched over a keyboard is at least a contributory factor to back pain.
Most of us know that back or neck pain can, if ignored, sometimes develop into much more serious issues that can cause a lot of pain and potentially threaten our ability to work. OK, so this isn’t a dramatic, life-threatening risk like working on a fishing boat, down a coal-mine or being in the army. That’s perhaps why a lot of companies don’t seem to care too much – the prevailing view seems to be “if they ain’t bleeding, it’s not a health and safety issue!”
But this is a short-sighted view. We already know that back pain and other computer-related ill-health can seriously affect some peoples’ quality of life and ability to work. What we don’t know, because it’s only been the last 10 years or so that so many of us have been working on PCs during the day and playing on them at night, is just how many people it’s going to affect.
These problems are only likely to get more common. Computer use has grown dramatically over the past decade and continues to grow, both in and out of the workplace. Surprisingly, the BBC reported a few months ago that average computer use in the UK has risen 400% since 2002 – an astounding increase from an already high level.
I like to point out the following - when I was growing up, extensive computer use (including gaming) was only for computer geeks, like myself. But with the advent of social networking sites like Facebook, MySpace, CompetitiveUrge and Bebo, even cool kids are using computers for very long periods at a time, and from much earlier ages than ever before.
In fact, I visited a number nurseries the other day on a mission to find the most suitable one for my baby son. I was amazed to find the number of computers present, and the age of the children using them. I’m not talking about kids preparing for school life, but boys and girls as young as 3 competently surfing the web (well, CBeebies!)
That kids are growing up so immersed in the opportunities provided by a connected world is great, but it also has worrying implications. Studies of schoolchildren in Scotland and Scandinavian countries in recent years have shown that they’ve started suffering musculoskeletal pain from an early age. The British Chiropractic Association recently found that 32% of 6-7 year olds suffered from back pain. Amongst 11-18 year olds the figure rose from 29% in 2002 to 45% in 2008.
Maybe obesity and lack of exercise, not to mention heavy school bags, have something to do with those figures. But surely at least some of the increase is down to spending hours social networking? Who knows what impact that’s going to have on peoples’ lives long term?
Don't Blow Out Your Back! Nine Ways to Prevent Back Pain
By : Lynn Jaffee
Dave is one of the healthiest guys I know. He eats well, runs regularly, and takes good care of himself in general. However, over the last three years, Dave has thrown out his back four or five times. Each time, he is crippled with pain that keeps him on the couch gulping pain killers like they were candy. It seems like every time he injures himself, Dave can’t remember doing anything strenuous. One time he was turning to reach for soap in the shower, and another, he was picking up a slip of paper from the floor—neither activities that would seem to trigger the kind of back pain he was experiencing. Visits to the doctor haven’t revealed anything dramatically wrong with Dave’s back; it just seems to go out from time to time.
If you’re like Dave, or if you’ve ever injured your back, you’re not alone. At one time or another 80 percent of Americans will experience some kind of back pain, and chances are that at one time or another, you will be among them. Whether your pain is a nagging ache in your low back or stabbing pain and spasms that make even the slightest movement painful, there are some things that you can do to prevent the pain from occurring in the first place. Among them:
1. Lift correctly. Lifting incorrectly or lifting while twisting can be the kiss of death for your back. Lift with your legs; keep your back straight and keep the object close to your body. Don’t bend over what you are lifting and try not to twist or turn your body. Always choose to push a heavy object rather than pulling—or even better, get someone to help you with the really heavy lifting.
2. Get moving. Whoever first said “move it or lose it”, most likely had your back in mind. Regular exercise not only helps to strengthen your back, but it also builds flexibility. Even regular walking is good for your back as it engages your core stabilizing (back and abdominal) muscles.
3. Stretch regularly. Tight back muscles are a primed for injury. Before exercise or after a long day, some simple back stretches can release tension and enhance your flexibility. Perhaps the easiest (and best) stretches for your back are called Williams exercises, also commonly called “cat and cow”. Begin on your hands and knees. Bring your head and butt downward while creating a hump with your mid back (like a cat stretching). Then reverse the position by looking upward and arching your back (like a sway backed cow).
4. Break it up. Most people who suffer from back problems find that sitting for long periods can really aggravate your pain. If you are driving long distances, stop regularly to stretch and give your back a rest. If you’re a frequent flyer, get up and move around the plane to loosen up your back.
5. How low can you go? Women—high heels are not your friend! Wear shoes with a heel that is one inch or lower. High heels change your posture and the alignment of your back and can greatly contribute to back pain.
6. Power to the people. Imbalances or lack of strength in your core muscles can contribute to back injuries. The core muscles you need to strengthen include not only your back muscles, but also your abdominals. Get some help here: a few sessions with an athletic trainer, physical therapist, or a Pilates class will get you on the right track.
7. Stand tall. If you stand a lot, rest one foot on a low stool, and alternate feet every 15 to 20 minutes. This relieves pressure on your lower back.
8. Check your posture. While we infrequently think about our posture, it can be a factor that can make or break the health of your back. Try to stand with your ears, shoulders and hips directly below one another. Keep your head up (not pulled forward) and your stomach in. If this feels unnatural to you, start by standing against a wall, line yourself up, and then step away from the wall. It takes some time to build muscle memory, so practice daily for a week or two and stick a post-it to your desk reminding you to stand up straight.
9. Sleep well. The best sleeping position for your back is on your side with a small pillow between your knees. If you’re a back sleeper, a pillow under you knees helps support the natural curvature of your back.
Dave is one of the healthiest guys I know. He eats well, runs regularly, and takes good care of himself in general. However, over the last three years, Dave has thrown out his back four or five times. Each time, he is crippled with pain that keeps him on the couch gulping pain killers like they were candy. It seems like every time he injures himself, Dave can’t remember doing anything strenuous. One time he was turning to reach for soap in the shower, and another, he was picking up a slip of paper from the floor—neither activities that would seem to trigger the kind of back pain he was experiencing. Visits to the doctor haven’t revealed anything dramatically wrong with Dave’s back; it just seems to go out from time to time.
If you’re like Dave, or if you’ve ever injured your back, you’re not alone. At one time or another 80 percent of Americans will experience some kind of back pain, and chances are that at one time or another, you will be among them. Whether your pain is a nagging ache in your low back or stabbing pain and spasms that make even the slightest movement painful, there are some things that you can do to prevent the pain from occurring in the first place. Among them:
1. Lift correctly. Lifting incorrectly or lifting while twisting can be the kiss of death for your back. Lift with your legs; keep your back straight and keep the object close to your body. Don’t bend over what you are lifting and try not to twist or turn your body. Always choose to push a heavy object rather than pulling—or even better, get someone to help you with the really heavy lifting.
2. Get moving. Whoever first said “move it or lose it”, most likely had your back in mind. Regular exercise not only helps to strengthen your back, but it also builds flexibility. Even regular walking is good for your back as it engages your core stabilizing (back and abdominal) muscles.
3. Stretch regularly. Tight back muscles are a primed for injury. Before exercise or after a long day, some simple back stretches can release tension and enhance your flexibility. Perhaps the easiest (and best) stretches for your back are called Williams exercises, also commonly called “cat and cow”. Begin on your hands and knees. Bring your head and butt downward while creating a hump with your mid back (like a cat stretching). Then reverse the position by looking upward and arching your back (like a sway backed cow).
4. Break it up. Most people who suffer from back problems find that sitting for long periods can really aggravate your pain. If you are driving long distances, stop regularly to stretch and give your back a rest. If you’re a frequent flyer, get up and move around the plane to loosen up your back.
5. How low can you go? Women—high heels are not your friend! Wear shoes with a heel that is one inch or lower. High heels change your posture and the alignment of your back and can greatly contribute to back pain.
6. Power to the people. Imbalances or lack of strength in your core muscles can contribute to back injuries. The core muscles you need to strengthen include not only your back muscles, but also your abdominals. Get some help here: a few sessions with an athletic trainer, physical therapist, or a Pilates class will get you on the right track.
7. Stand tall. If you stand a lot, rest one foot on a low stool, and alternate feet every 15 to 20 minutes. This relieves pressure on your lower back.
8. Check your posture. While we infrequently think about our posture, it can be a factor that can make or break the health of your back. Try to stand with your ears, shoulders and hips directly below one another. Keep your head up (not pulled forward) and your stomach in. If this feels unnatural to you, start by standing against a wall, line yourself up, and then step away from the wall. It takes some time to build muscle memory, so practice daily for a week or two and stick a post-it to your desk reminding you to stand up straight.
9. Sleep well. The best sleeping position for your back is on your side with a small pillow between your knees. If you’re a back sleeper, a pillow under you knees helps support the natural curvature of your back.
Getting Relief for Acute Back Pain
By : Andrew Bicknell
You know what it feels like when out of the blue your back suddenly seizes in debilitating pain and it's all you can do to keep from falling to the floor. That's what acute back pain is, a sudden sharp and severe intense pain that comes on unexpectedly and quickly. This is unlike chronic back pain which is more continuous or constant. Fortunately there are ways to find relief for acute back pain that will help the symptoms until you can get proper medical treatment.
For anyone who has suffered acute back pain you know how difficult it can make everyday tasks. This type of pain is normally caused by some sort of injury to the back but can also be caused by other chronic conditions that have been left untreated. It is the type of pain that is hard to ignore and the best advice anyone can give it to schedule an appointment with your doctor to get the right treatment.
There are several things you can do for back pain relief before you see your doctor or even while you are letting your back heal. The most important thing to do is to try and keep your spine in a neutral position at all times. This means you want to keep the natural curvature of the spine intact. You can do this by using a lumbar role when sitting and by making a conscious effort to avoid slouching. When sitting it is also a good idea to use an ergonomically designed chair that offers good support. Avoid "comfy" furniture that is soft and offers little support as this can actually cause the pain to worsen.
If you need to drive or ride in a car there are a couple of things you can do to make the ride less painful. The lumbar role that you use around the house can also be used in the car to keep you spine in a neutral position. If you are driving consider moving the seat back to make you arms straighter when holding the steering wheel. This keeps the whole body in a more upright posture relieving the stress on your back.
Making the injury worse is the last thing you want to do if you are looking for back pain relief. Lifting anything heavy, or even a light load, should be avoided to keep from further aggravating the problem. Another thing you don't want to do is sleep on a soft bed as it will not support the back and lengthen the healing process.
That is the key to any type of back pain relief from an injury or other condition, giving it a chance to heal. Of all the parts of the body the back can take an inordinate amount of time to heal. Trying to rush back into your old routine will only make the problem worse and take that much longer to get better.
You know what it feels like when out of the blue your back suddenly seizes in debilitating pain and it's all you can do to keep from falling to the floor. That's what acute back pain is, a sudden sharp and severe intense pain that comes on unexpectedly and quickly. This is unlike chronic back pain which is more continuous or constant. Fortunately there are ways to find relief for acute back pain that will help the symptoms until you can get proper medical treatment.
For anyone who has suffered acute back pain you know how difficult it can make everyday tasks. This type of pain is normally caused by some sort of injury to the back but can also be caused by other chronic conditions that have been left untreated. It is the type of pain that is hard to ignore and the best advice anyone can give it to schedule an appointment with your doctor to get the right treatment.
There are several things you can do for back pain relief before you see your doctor or even while you are letting your back heal. The most important thing to do is to try and keep your spine in a neutral position at all times. This means you want to keep the natural curvature of the spine intact. You can do this by using a lumbar role when sitting and by making a conscious effort to avoid slouching. When sitting it is also a good idea to use an ergonomically designed chair that offers good support. Avoid "comfy" furniture that is soft and offers little support as this can actually cause the pain to worsen.
If you need to drive or ride in a car there are a couple of things you can do to make the ride less painful. The lumbar role that you use around the house can also be used in the car to keep you spine in a neutral position. If you are driving consider moving the seat back to make you arms straighter when holding the steering wheel. This keeps the whole body in a more upright posture relieving the stress on your back.
Making the injury worse is the last thing you want to do if you are looking for back pain relief. Lifting anything heavy, or even a light load, should be avoided to keep from further aggravating the problem. Another thing you don't want to do is sleep on a soft bed as it will not support the back and lengthen the healing process.
That is the key to any type of back pain relief from an injury or other condition, giving it a chance to heal. Of all the parts of the body the back can take an inordinate amount of time to heal. Trying to rush back into your old routine will only make the problem worse and take that much longer to get better.
Back Pain Medications for Back Injury Relief
By : Andrew Bicknell
Anyone who has ever suffered some form of back injury has sought relief through the use of back pain medications at some point in their life. In fact back issues are one of the most common conditions that doctors see every year. If you do go to the doctor there are a number of medications he or she may prescribe to help keep the pain under control.
There is a general understanding within the medical community that pain relief is an important part of the healing process. For this reason the chances of being prescribed a drug for back pain when you visit the doctor are rather good. Part of healing from an injury of any sort involves being able to move around, even it it's to only get out of bed for a few minutes several times a day. A degree of mobility is important to the general well being of anyone with back problems.
There are several classes of back pain medications that are in use today and these include anti-inflammatory drugs (NSAID's), acetaminophen, muscle relaxants, and opioids. These can be used by themselves or in combinations depending on the severity of the pain experienced and the cause of the injury.
NSAID's are a group of anti-inflammatory drugs that include ibuprofen, aspirin, Ketoprofen, and Naproxen. These drugs have anti-inflammatory and anti swelling properties as well as being able to relieve pain and most can be gotten over the counter. Another OTC pain reliever is acetaminophen which most people know as Tylenol. Anacin-3 and Phenaphen are two other acetaminophen analgesics that can be used to reduce back pain.
Codeine and morphine are to high powered pain killers commonly known as opioids. Doctors will prescribe these for those in severe pain when the pain killer mentioned above do not work. Because opioids do present an addiction hazard they need to be used cautiously and as prescribed.
Muscle relaxants work to control muscle spasms that happen when you injure your back. The reason most people have muscle spasms when they hurt their back is because the muscles around the injured area are trying to compensate for the loss of strength at the injured spot. These spasms can be painful and by relaxing the muscles we get relief from that pain.
Reducing pain is an integral part of healing a bad back and back pain medication should be used to help achieve that goal. Pain relief comes with a caveat; just because the pain is gone does not mean the injury is healed. Far to many people further aggravate their painful back by doing to much when their pain is being controlled by their medication.
Anyone who has ever suffered some form of back injury has sought relief through the use of back pain medications at some point in their life. In fact back issues are one of the most common conditions that doctors see every year. If you do go to the doctor there are a number of medications he or she may prescribe to help keep the pain under control.
There is a general understanding within the medical community that pain relief is an important part of the healing process. For this reason the chances of being prescribed a drug for back pain when you visit the doctor are rather good. Part of healing from an injury of any sort involves being able to move around, even it it's to only get out of bed for a few minutes several times a day. A degree of mobility is important to the general well being of anyone with back problems.
There are several classes of back pain medications that are in use today and these include anti-inflammatory drugs (NSAID's), acetaminophen, muscle relaxants, and opioids. These can be used by themselves or in combinations depending on the severity of the pain experienced and the cause of the injury.
NSAID's are a group of anti-inflammatory drugs that include ibuprofen, aspirin, Ketoprofen, and Naproxen. These drugs have anti-inflammatory and anti swelling properties as well as being able to relieve pain and most can be gotten over the counter. Another OTC pain reliever is acetaminophen which most people know as Tylenol. Anacin-3 and Phenaphen are two other acetaminophen analgesics that can be used to reduce back pain.
Codeine and morphine are to high powered pain killers commonly known as opioids. Doctors will prescribe these for those in severe pain when the pain killer mentioned above do not work. Because opioids do present an addiction hazard they need to be used cautiously and as prescribed.
Muscle relaxants work to control muscle spasms that happen when you injure your back. The reason most people have muscle spasms when they hurt their back is because the muscles around the injured area are trying to compensate for the loss of strength at the injured spot. These spasms can be painful and by relaxing the muscles we get relief from that pain.
Reducing pain is an integral part of healing a bad back and back pain medication should be used to help achieve that goal. Pain relief comes with a caveat; just because the pain is gone does not mean the injury is healed. Far to many people further aggravate their painful back by doing to much when their pain is being controlled by their medication.
Back Pain Remedy – Things You Can do at Home
By : Andrew Bicknell
Back pain, that sudden shooting pain or that chronic aching that never goes away, is something most of us deal with at one time or another. It sends us running to the doctor to get pain relief in the form of little pills. But no amount of pills will cure or prevent it from coming back; pills just mask the pain for a short period of time.
But what if there was a back pain remedy that could not only relieve the pain but also make it go away for ever? For most people with back troubles there is. It is simply the idea that by better taking care of yourself and your back you can get rid of your pain, which is a constant reminder that something is wrong in the first place. Fixing the problem instead of hiding the symptoms is a much better long term solution.
Your back, along with your stomach muscles, is the central stabilizing force for the whole body. Unfortunately for most people the back is also the weak link when it comes to core strength and sooner or later it succumbs to all the strain that is constantly put on it. It only makes sense that strengthening, stabilizing, and putting less strain on your back is a good idea. With this in mind two things that can help are sleeping on a firm mattress and increasing activity levels as your back gets stronger.
By making small adjustments in the way you do things on a daily basis you can actually begin to remedy the back pain you are suffering from. Here are a few things you can start doing to help make your pain disappear.
• Increase your activity levels and get more exercise. While this may not be prudent to do until your back is healed even minimal activity can help expedite the healing process. Once your back is sufficiently healed it is important to further strengthen both your back and abdominal muscles.
• Lifting and proper posture are two areas where many people put to much strain their back. Nothing can throw out a bad back quicker then picking up something heavy using bad technique. The strongest muscles in the body are the legs and they should be used whenever picking up anything. Good posture is also important because when you slouch while sitting you also put undue strain on your back.
• Purses and book bags – Slinging a heavy load over one shoulder places an uneven weight on the back, placing more stress to one side then the other. Instead of a purse try a fanny pack that takes the weight off the back and balances it evenly on the hips. A book bag should be carried with both straps over the shoulders which evens out the weight.
• A New Mattress – If you suffer from chronic back problem you should be sleeping on a firm mattress. It will provide the necessary support your back needs while you sleep.
• De-stress – Stress raises blood pressure and tightens muscles, both of which can cause back problems. Stress can tighten the muscles all the way from the neck to the lower back. Finding ways to reduce stress are key, including drinking plenty of water which helps to remove many toxins from the body.
These are all things you can do on your own as a back pain remedy. By paying closer attention to the things you do and how they impact your back you can easily relieve and even cure your back pain for the rest of your life.
Back pain, that sudden shooting pain or that chronic aching that never goes away, is something most of us deal with at one time or another. It sends us running to the doctor to get pain relief in the form of little pills. But no amount of pills will cure or prevent it from coming back; pills just mask the pain for a short period of time.
But what if there was a back pain remedy that could not only relieve the pain but also make it go away for ever? For most people with back troubles there is. It is simply the idea that by better taking care of yourself and your back you can get rid of your pain, which is a constant reminder that something is wrong in the first place. Fixing the problem instead of hiding the symptoms is a much better long term solution.
Your back, along with your stomach muscles, is the central stabilizing force for the whole body. Unfortunately for most people the back is also the weak link when it comes to core strength and sooner or later it succumbs to all the strain that is constantly put on it. It only makes sense that strengthening, stabilizing, and putting less strain on your back is a good idea. With this in mind two things that can help are sleeping on a firm mattress and increasing activity levels as your back gets stronger.
By making small adjustments in the way you do things on a daily basis you can actually begin to remedy the back pain you are suffering from. Here are a few things you can start doing to help make your pain disappear.
• Increase your activity levels and get more exercise. While this may not be prudent to do until your back is healed even minimal activity can help expedite the healing process. Once your back is sufficiently healed it is important to further strengthen both your back and abdominal muscles.
• Lifting and proper posture are two areas where many people put to much strain their back. Nothing can throw out a bad back quicker then picking up something heavy using bad technique. The strongest muscles in the body are the legs and they should be used whenever picking up anything. Good posture is also important because when you slouch while sitting you also put undue strain on your back.
• Purses and book bags – Slinging a heavy load over one shoulder places an uneven weight on the back, placing more stress to one side then the other. Instead of a purse try a fanny pack that takes the weight off the back and balances it evenly on the hips. A book bag should be carried with both straps over the shoulders which evens out the weight.
• A New Mattress – If you suffer from chronic back problem you should be sleeping on a firm mattress. It will provide the necessary support your back needs while you sleep.
• De-stress – Stress raises blood pressure and tightens muscles, both of which can cause back problems. Stress can tighten the muscles all the way from the neck to the lower back. Finding ways to reduce stress are key, including drinking plenty of water which helps to remove many toxins from the body.
These are all things you can do on your own as a back pain remedy. By paying closer attention to the things you do and how they impact your back you can easily relieve and even cure your back pain for the rest of your life.
Options for Back Pain Treatment Success
By : Andrew Bicknell
Suffering with back pain is something many people do not need to do if they take the time to get proper treatment. There are a variety of therapeutic treatments available to people who suffer from different back injuries and choosing the correct combination of therapies is a key component of any treatment program.
Nearly everyone suffers through back pain at least once in their life but for chronic sufferers the best place to start the treatment process is by visiting a medical professional who specializes in back injuries and their treatment. Back pain can be a frustrating and debilitating condition that can literally affect your ability to lead a normal life. If this is you then there is never a better time then now to pay a visit to your doctor to start the healing process.
Once a diagnosis is made you and your doctor can start working on a proper back pain treatment plan. Therapy options will probably include pain relief in the form of pain medications or something more exotic such as acupuncture. Physical therapy and chiropractic care will also be options to consider which can both not only relieve pain but also help prevent future injuries.
Back injuries tend to be very painful so the first thing most people seek is relief from their suffering. This first step in the treatment process is pain relief. This can be accomplished with pain killers such as NSAID's like ibuprofen, which also work as an anti-inflammatory, analgesic's such as acetaminophen (Tylenol), and for severe pain opioids like morphine. Muscle relaxants may also be used to help control muscle spasms which can be very painful.
Chiropractic care or physical therapy would be the next step in the treatment process. These two therapy options can help to further relieve the pain and are also designed to help avoid future back problems. Good chiropractors and physical therapists will be able to teach back pain sufferers how to prevent back injuries with proper exercise, posture, and stretching techniques.
Being smart about taking care of your back is an important treatment regimen. By avoiding activities that aggravate back problems, learning to properly lift heavy objects, using a firm mattress to sleep on, and using correct posture back injuries and pain can become a thing of the past.
Because back pain is normally caused by a physical problem it only makes sense that if we fix that problem the pain will go away. By using the proper back pain treatment techniques for the problem causing the pain one can not only gain relief but also cure the cause of all the suffering.
Suffering with back pain is something many people do not need to do if they take the time to get proper treatment. There are a variety of therapeutic treatments available to people who suffer from different back injuries and choosing the correct combination of therapies is a key component of any treatment program.
Nearly everyone suffers through back pain at least once in their life but for chronic sufferers the best place to start the treatment process is by visiting a medical professional who specializes in back injuries and their treatment. Back pain can be a frustrating and debilitating condition that can literally affect your ability to lead a normal life. If this is you then there is never a better time then now to pay a visit to your doctor to start the healing process.
Once a diagnosis is made you and your doctor can start working on a proper back pain treatment plan. Therapy options will probably include pain relief in the form of pain medications or something more exotic such as acupuncture. Physical therapy and chiropractic care will also be options to consider which can both not only relieve pain but also help prevent future injuries.
Back injuries tend to be very painful so the first thing most people seek is relief from their suffering. This first step in the treatment process is pain relief. This can be accomplished with pain killers such as NSAID's like ibuprofen, which also work as an anti-inflammatory, analgesic's such as acetaminophen (Tylenol), and for severe pain opioids like morphine. Muscle relaxants may also be used to help control muscle spasms which can be very painful.
Chiropractic care or physical therapy would be the next step in the treatment process. These two therapy options can help to further relieve the pain and are also designed to help avoid future back problems. Good chiropractors and physical therapists will be able to teach back pain sufferers how to prevent back injuries with proper exercise, posture, and stretching techniques.
Being smart about taking care of your back is an important treatment regimen. By avoiding activities that aggravate back problems, learning to properly lift heavy objects, using a firm mattress to sleep on, and using correct posture back injuries and pain can become a thing of the past.
Because back pain is normally caused by a physical problem it only makes sense that if we fix that problem the pain will go away. By using the proper back pain treatment techniques for the problem causing the pain one can not only gain relief but also cure the cause of all the suffering.
8 Simple Things You Can Do To Help Relieve Chronic Back Pain
By : Brent ParkerSleep On A Plywood Bed. Don't worry, I don't mean a plywood mattress but placing a piece of plywood between the box spring and your mattress will keep your bed from sagging in the middle and provide better support for your back.
Back On A Waterbed. You may have had a waterbed when you were younger. You remember the type where every movement was like surfing in your own bed and you could almost feel the pull of the moon on the waves. Todays waterbeds are much nicer, with adjustable, anti-wave chambers and because of the way the bed disperses your body weight can allow for a more restful night of sleep without applying stressful pressure on your back.
Avoid Sleeping On Your Stomach. The position that is best for chronic back ache sufferers is on your back with a pillow underneath your knees. Make sure and use a good pillow that also slightly lifts your neck and head.
Curl On Up. Babies have it all figured out. The fetal position is a wonderful way to get a good nights sleep. To keep your lower body from twisting and placing stress on your spine while in this position, place a pillow between your legs at the knee level.
An Ibuprofen A Day Keeps The Inflammation Away. When back pain strikes it is normal to also experience inflammation which can cause further pain. Taking an anti-inflammation medication can help reduce the inflammation and some of the pain.
Take An Herbal Supplement. There are natural anti-inflammatory herbs on the market if you prefer to avoid over the counter medications. White Willow Bark is one such natural anti-inflammatory herb and can be found online or in your local health food store. The active ingredient in White Willow Bark is the same active ingredient that is found in aspirin. If you have trouble with heartburn or ulcers, you should avoid White Willow Bark and look for an alternative.
Gravity Inversion Works. Known as inversion traction, you use a device which will allow you to invert yourself for as little as five or ten minutes a day and can work miracles towards relieving back pain, particularly the lower back. If you are under a doctors care it is recommended you consult with them first before undertaking inversion traction therapy, especially if you have problems with your spinal discs. If you have been diagnosed with or are a candidate for glaucoma, do not use inversion traction therapy at all.
Be A Karate Kid. If you are able, join a Tai Chi class. This martial art is a combination of breathing techniques and slow movement that stretches and works your back muscles very effectively. You won't be required to travel overseas and compete in any big tournaments, you can start out as slow as your back allows and gradually build your stamina. It is centered around relaxation and muscle control and can help lead to a better overall quality of life besides being good for your back.
Problems With The Sacroiliac Joint (SIJ)
By : josie mckenlayWhen you lie on your back with your pelvis in neutral (hip bones and pubil bone on the same plane), you are resting on the sacrum and the two flat bones either side, the ilia. The sacroiliac joint is where they meet and can be identified by the two dimples below the waist, either side of the spine.
The joint, supported by very strong ligaments, has a very limited range of motion – 2mm or 3mm. The main function of the joint would seem to be as a shock absorber for the pelvis and spine. Hormones released during pregnancy allow for a little more movement to aid delivery, but otherwise, movement may become even less as we get older.
SIJ problems can be referred to as inflammation, dysfunction, strain, syndrome, but all mean more or less the same thing: pain and aching around the joints/back of pelvis and sometimes referred pain in the groin and legs, together with stiffness.
CAUSES
Apart from a trauma of some kind, the most common causes are:-
• Pregnancy: Although hormones during pregnancy soften the ligaments and allow for greater movement during delivery, the joint is being taken beyond its normal range of motion. Multiple pregnancies and hypermobility will add to the strain. The additional weight gained and the change in posture and gait can all contribute to problems later on.
• Posture and walking: See our other articles this month. The way you hold yourself and move is sometimes an issue. Different leg lengths or relying on your “good leg” in the event of an injury to the other (leg/hip/foot) will create imbalance in the pelvis, leading to inflammation.
• Osteoarthritis: The two bones – the sacrum and the ilium – are connected with a layer of cartilage which can be worn down over time causing the bones to rub together.
Once a diagnosis is made treatment consists of pain relief – orally or by injecting the joint with something like novacaine and cortisone – and with physiotherapy. Occasionally, surgery is performed, but with a little bit of effort and luck, this can be avoided.
PREVENTION
Obviously avoiding the causes would go some way to preventing SIJ problems! Improving your posture, your gait and maintaining a healthy weight is paramount keeping your joints in good health. Follow the link below for a free video featuring exercises to help mobilise the SIJ and strengthen the supporting muscles.
It is vital that you get a correct diagnosis as the wrong exercises will do more harm than good.
Hidden Dangers at the Gym for your Back and Body...
By : Steve Hefferon
If you go to the gym to get healthy and fit, look good, feel good and pamper your ego, then I urge you take a minute to think about something,
Do you remember the old adage, "People like to do what they are good at and comfortable with"? Are you living that old adage at the gym? Most people do. They have a set routine at the gym and it’s that routine coupled with the mechanics of the equipment that can lead to trouble--either very quickly or over time.
Here is the problem. Working out can lead to injury, no question. The challenge is in knowing how it can happen and how to prevent it. There are two basic categories of injuries: the sudden accident (a.k.a. trauma) and what can be described as the Process Injury (in other words, the long, slow development of a condition.) My goal is to protect you from both types of injury.
Traumatic Injury at the Gym
Let’s start with the 5 basic concepts of working out in order to show you how easy it is to injure yourself in a traumatic way.
* Intensity: How hard you work out.
* Frequency: How often you work out.
* Duration: How long you work out.
* Progressive Resistance: Using more resistance with each set you perform.
* Progressive Overload: Starting at a higher level of resistance at subsequent workouts.
Each one of these principles has the ability to cause injury. But when you couple them with having a trainer or workout partner egging you on to eek out one more rep as you get fatigued, you go into all kinds of contorted positions to get the job done.
All of a sudden, Bam-O! A hundred different injuries can happen. And they will take a long time to heal. You will have defeated the entire purpose of going to the gym in the first place.
Please understand that the body can tolerate a lot of abuse before you pay the penalty of an injury. Just know that injuries can happen in seconds and the effects can last a lifetime.
Injury as a Process
Traumatic injuries do happen. But more often it is the slow progression injuries that are far more sinister and very well may be the root cause of some traumatic injuries. So I would like to focus on what happens over the long term so that you can make a change now to prevent injuries.
I have spent the last 10 years of my life dealing specifically with what are called muscle imbalances and their effects on the back and body. In describing the concept I will use some examples and try to make you aware of what possible injuries you could be facing.
Let me begin by describing what muscle imbalances are and then give you an example. Muscle imbalance can be defined as strength and flexibility of one muscle group compared to the opposite muscle group. So if you compare the strength and flexibility of the quadriceps to the opposite muscle group, the hamstrings, in nine out of 10 people the quads will be overly strong and overly tight compared to the hamstrings. That’s the definition of having a muscle imbalance.
How Back and Body Injures Start!
The quads are always going to be stronger then the hamstrings, so you may be wondering what is wrong with that. Let me give you some possible examples of what can happen if your quads are out of balance with your hamstrings. As I give this example, understand that there are other imbalances that often happen at the same time to develop this condition. For example, the hip flexors and the glutes can be out of balance too.
When the quads are out of balance with the hamstrings, there can be uneven and excessive wear and tear on the cartilage and ligaments of the knee. The knee will not function correctly and conditions will develop to the point were running or physical activity will be impossible.
Second, balance between the quads and the hamstrings keep the pelvis in a neutral and stable position. But when you have overly strong and overly tight quads, your pelvis will be pulled in several different directions. In some cases the whole pelvis is pulled excessively forward. In other cases one side of the pelvis comes even more forward and the hip goes too high, causing the pelvis to rotate. This is very common in physically active women over 40.
When the pelvis is not in the most neutral and most stable position possible, the spine may go into abnormal curvature. It is that abnormal curvature caused by the muscle imbalance that can set you up for hip problems, SI joint problems, back problems and sciatica.
How Does This Happen?
The very equipment you are using at the gym is either directly or indirectly helping you develop your muscle imbalances and setting you up for future problems.
Let me give you some examples. You cannot help but develop raw quad strength when you use the leg extension machine. As I asked you before, do you stick to exercises that you like to do? Let’s face it, everyone hates to work the hamstrings because they are weak and it is hard to do. So most people overwork their quads and under-work their hamstrings.
Another example is the calf raise machine. Again, the calf muscle will always be stronger then the muscles in front of the shin, but when you blast your calves and do not work the muscles in the front of the shin you are setting yourself up for planter fasciitis, heel spurs, Achilles tendonitis and even knee problems.
Let me recap. Working out with gym equipment puts enormous unnatural force through the joint, restricts movements to linear motions and can very easily overdevelop muscle groups. This combined with the development to muscle imbalances—is a hidden root cause of most if not all physical injuries at the gym.
Action Steps
As with any new desire to make a change in your life, you must first have a starting point. There is no easer way to get started then to take an inventory of where you are right now. It will not help you at all to make subjective assessments about yourself and not be honest, so I have a few suggestions:
* Take photos of yourself. I would not always recommend this. But in cases were your health and wellness are at stake, why not? Here is what you can do. Put on a bathing suit and have someone take photos, front, back and both sides, making sure that you see head to toe. Then take a look--not with a judging eye but a caring eye, looking for areas that are not in balance. For example, is your head straight? Is your head over your shoulders or is it forward of your shoulders? Are your shoulders level? What about your hips, are they level? (Look at your side view and suit line as a guide.)
Those are just some of the areas that you can gauge yourself on. You can also use the photos as a reference of how you are now so you can look back at how you were then.
* Feel the pain. The best way to assess pain is by asking yourself how you feel in the morning, during the day and at night. With this one you will need to be honest with yourself, and I suggest that you write this down. You can even mark up the photos you took by writing on them at the body part or parts where you feel pain.
* Listen to your body. If you are working out and you feel a little something and you’re not quite sure what it is, rest assured it’s your body telling you it does not like what you are doing to it.
* Build your awareness. If you live with fear, worry or doubt about your weight, health or medical condition, the best way to overcome that it is to build your knowledge on the subject. Study what others already know. And remember to always stay enthusiastic about the process. That is the secret to achieving your goals.
If you do not mind I would like to end with a short story of a one of my clients. She is a 43-year-old professional with a desk job. One day she decided that she was going to lose 20 pounds by summer. So she joined the gym, where she took a spinning class, used weights and at the same time trained for a 6K run on Memorial Day. She did this for about four months. Fast-forward to race day. She starts the race and within the first mile she knows she is in trouble. But she decides to finish the race because the pain is not that bad.
I get a call that night. She tells me that she cannot walk and asks if massage would help. I go over that same night. When I get there she is on churches. She cannot walk. She has foot pain, knee pain and the effects of Piriformis irritation. I agree to work with her and only do what she can tolerate. I then urge her to see a doctor. On Monday morning, she does.
At the appointment she was diagnosed with a bone spur in her heal, a stress fracture on her tibia by the knee and wicked Piriformis Syndrome. As I write this, two months later, she still has not been able to return to any physical activity.
Listen to your body its telling you something...
If you go to the gym to get healthy and fit, look good, feel good and pamper your ego, then I urge you take a minute to think about something,
Do you remember the old adage, "People like to do what they are good at and comfortable with"? Are you living that old adage at the gym? Most people do. They have a set routine at the gym and it’s that routine coupled with the mechanics of the equipment that can lead to trouble--either very quickly or over time.
Here is the problem. Working out can lead to injury, no question. The challenge is in knowing how it can happen and how to prevent it. There are two basic categories of injuries: the sudden accident (a.k.a. trauma) and what can be described as the Process Injury (in other words, the long, slow development of a condition.) My goal is to protect you from both types of injury.
Traumatic Injury at the Gym
Let’s start with the 5 basic concepts of working out in order to show you how easy it is to injure yourself in a traumatic way.
* Intensity: How hard you work out.
* Frequency: How often you work out.
* Duration: How long you work out.
* Progressive Resistance: Using more resistance with each set you perform.
* Progressive Overload: Starting at a higher level of resistance at subsequent workouts.
Each one of these principles has the ability to cause injury. But when you couple them with having a trainer or workout partner egging you on to eek out one more rep as you get fatigued, you go into all kinds of contorted positions to get the job done.
All of a sudden, Bam-O! A hundred different injuries can happen. And they will take a long time to heal. You will have defeated the entire purpose of going to the gym in the first place.
Please understand that the body can tolerate a lot of abuse before you pay the penalty of an injury. Just know that injuries can happen in seconds and the effects can last a lifetime.
Injury as a Process
Traumatic injuries do happen. But more often it is the slow progression injuries that are far more sinister and very well may be the root cause of some traumatic injuries. So I would like to focus on what happens over the long term so that you can make a change now to prevent injuries.
I have spent the last 10 years of my life dealing specifically with what are called muscle imbalances and their effects on the back and body. In describing the concept I will use some examples and try to make you aware of what possible injuries you could be facing.
Let me begin by describing what muscle imbalances are and then give you an example. Muscle imbalance can be defined as strength and flexibility of one muscle group compared to the opposite muscle group. So if you compare the strength and flexibility of the quadriceps to the opposite muscle group, the hamstrings, in nine out of 10 people the quads will be overly strong and overly tight compared to the hamstrings. That’s the definition of having a muscle imbalance.
How Back and Body Injures Start!
The quads are always going to be stronger then the hamstrings, so you may be wondering what is wrong with that. Let me give you some possible examples of what can happen if your quads are out of balance with your hamstrings. As I give this example, understand that there are other imbalances that often happen at the same time to develop this condition. For example, the hip flexors and the glutes can be out of balance too.
When the quads are out of balance with the hamstrings, there can be uneven and excessive wear and tear on the cartilage and ligaments of the knee. The knee will not function correctly and conditions will develop to the point were running or physical activity will be impossible.
Second, balance between the quads and the hamstrings keep the pelvis in a neutral and stable position. But when you have overly strong and overly tight quads, your pelvis will be pulled in several different directions. In some cases the whole pelvis is pulled excessively forward. In other cases one side of the pelvis comes even more forward and the hip goes too high, causing the pelvis to rotate. This is very common in physically active women over 40.
When the pelvis is not in the most neutral and most stable position possible, the spine may go into abnormal curvature. It is that abnormal curvature caused by the muscle imbalance that can set you up for hip problems, SI joint problems, back problems and sciatica.
How Does This Happen?
The very equipment you are using at the gym is either directly or indirectly helping you develop your muscle imbalances and setting you up for future problems.
Let me give you some examples. You cannot help but develop raw quad strength when you use the leg extension machine. As I asked you before, do you stick to exercises that you like to do? Let’s face it, everyone hates to work the hamstrings because they are weak and it is hard to do. So most people overwork their quads and under-work their hamstrings.
Another example is the calf raise machine. Again, the calf muscle will always be stronger then the muscles in front of the shin, but when you blast your calves and do not work the muscles in the front of the shin you are setting yourself up for planter fasciitis, heel spurs, Achilles tendonitis and even knee problems.
Let me recap. Working out with gym equipment puts enormous unnatural force through the joint, restricts movements to linear motions and can very easily overdevelop muscle groups. This combined with the development to muscle imbalances—is a hidden root cause of most if not all physical injuries at the gym.
Action Steps
As with any new desire to make a change in your life, you must first have a starting point. There is no easer way to get started then to take an inventory of where you are right now. It will not help you at all to make subjective assessments about yourself and not be honest, so I have a few suggestions:
* Take photos of yourself. I would not always recommend this. But in cases were your health and wellness are at stake, why not? Here is what you can do. Put on a bathing suit and have someone take photos, front, back and both sides, making sure that you see head to toe. Then take a look--not with a judging eye but a caring eye, looking for areas that are not in balance. For example, is your head straight? Is your head over your shoulders or is it forward of your shoulders? Are your shoulders level? What about your hips, are they level? (Look at your side view and suit line as a guide.)
Those are just some of the areas that you can gauge yourself on. You can also use the photos as a reference of how you are now so you can look back at how you were then.
* Feel the pain. The best way to assess pain is by asking yourself how you feel in the morning, during the day and at night. With this one you will need to be honest with yourself, and I suggest that you write this down. You can even mark up the photos you took by writing on them at the body part or parts where you feel pain.
* Listen to your body. If you are working out and you feel a little something and you’re not quite sure what it is, rest assured it’s your body telling you it does not like what you are doing to it.
* Build your awareness. If you live with fear, worry or doubt about your weight, health or medical condition, the best way to overcome that it is to build your knowledge on the subject. Study what others already know. And remember to always stay enthusiastic about the process. That is the secret to achieving your goals.
If you do not mind I would like to end with a short story of a one of my clients. She is a 43-year-old professional with a desk job. One day she decided that she was going to lose 20 pounds by summer. So she joined the gym, where she took a spinning class, used weights and at the same time trained for a 6K run on Memorial Day. She did this for about four months. Fast-forward to race day. She starts the race and within the first mile she knows she is in trouble. But she decides to finish the race because the pain is not that bad.
I get a call that night. She tells me that she cannot walk and asks if massage would help. I go over that same night. When I get there she is on churches. She cannot walk. She has foot pain, knee pain and the effects of Piriformis irritation. I agree to work with her and only do what she can tolerate. I then urge her to see a doctor. On Monday morning, she does.
At the appointment she was diagnosed with a bone spur in her heal, a stress fracture on her tibia by the knee and wicked Piriformis Syndrome. As I write this, two months later, she still has not been able to return to any physical activity.
Listen to your body its telling you something...
The Craniosacral Placebo Effect.
By : Terry OBrien
The original model of cranial osteopathy belief is that intrinsic rhythmic movements of the human brain cause rhythmic fluctuations of cerebrospinal fluid and specific relational changes among dural membranes, cranial bones, and the sacrum. CST Practitioners believe they can palpably modify parameters of this mechanism to a patient’s health advantage.
William Garner Sutherland DO Dr. Sutherland (1873-1954) invented Cranial Osteopathy. Over the years, CST practitioners convinced themselves that gentle palpation of the cranium, guided through the understanding of Sutherland’s “Primary Respiratory Mechanism,” could improve an astounding range of conditions manifesting throughout the human body. Over the years, in both formal (e.g., classroom) and informal (e.g., clinical) settings, many more students and practitioners learned of Sutherland’s mechanism and abundant anecdotal success with patients.
Patients were healed, health careers were established, and all was good.
Then one has to ask the question?
(1) Does evidence and biological common sense entirely invalidate Sutherland’s mechanism?
From what I can research, diagnoses based on this mechanism feature not just low reliability but no reliability. There is no evidence, whatsoever, that different practitioners perceive similar phenomena or even that perceived phenomena are real.
No successful, properly controlled outcome analysis has been published. Practitioners have no scientific evidence that their therapeutic actions however grounded in biology or metaphysics have any direct effect on patient health.
Many papers and articles have been published challenging the claims made by the followers of Sutherland; significant research work has been published by Dr. James Norton and Dr S Hartman.
Hartman, SE. Norton, JM. Sci Rev Altern Med. 2. 8,2. 2004. A review of King HH and Lay EM, “Osteopathy in the Cranial Field,” in Foundations for Osteopathic Medicine; pp. 24– University of New England.
Hartman SE, Norton JM. Craniosacral therapy is not medicine. Physical Therapy. 2002;82:1146–1147. University of New England.
Many CST practitioners deflect criticism by focusing, instead, on their perceived yet scientifically almost meaningless personal clinical success. Even though there is no evidence of the efficacy of Craniosacral Therapy, Cranial osteopathy, as a belief system, powers onward.
Yet scientific inquiry has become integral to almost everything physicians do. Without science, medicine would still involve little more than applying bandages, setting bones, and administering placebos. Perhaps Cranial osteopathy/Craniosacral therapy is not a medicine for our time. Perhaps properly controlled outcome studies will show that, though biologically anomalous, these techniques nonetheless produce a direct and positive effect on patient health.
All I can say is that in my study and observations, I have concluded that cranial osteopathy is a pseudoscientific belief system, maintained by both patients and practitioners through operation of well and widely understood principles of human personal and social psychology. From that standpoint, practitioners simply have defended passionately held views to which they have long been both indoctrinated and committed.
Terry O’Brien
Back Doctor UK
The original model of cranial osteopathy belief is that intrinsic rhythmic movements of the human brain cause rhythmic fluctuations of cerebrospinal fluid and specific relational changes among dural membranes, cranial bones, and the sacrum. CST Practitioners believe they can palpably modify parameters of this mechanism to a patient’s health advantage.
William Garner Sutherland DO Dr. Sutherland (1873-1954) invented Cranial Osteopathy. Over the years, CST practitioners convinced themselves that gentle palpation of the cranium, guided through the understanding of Sutherland’s “Primary Respiratory Mechanism,” could improve an astounding range of conditions manifesting throughout the human body. Over the years, in both formal (e.g., classroom) and informal (e.g., clinical) settings, many more students and practitioners learned of Sutherland’s mechanism and abundant anecdotal success with patients.
Patients were healed, health careers were established, and all was good.
Then one has to ask the question?
(1) Does evidence and biological common sense entirely invalidate Sutherland’s mechanism?
From what I can research, diagnoses based on this mechanism feature not just low reliability but no reliability. There is no evidence, whatsoever, that different practitioners perceive similar phenomena or even that perceived phenomena are real.
No successful, properly controlled outcome analysis has been published. Practitioners have no scientific evidence that their therapeutic actions however grounded in biology or metaphysics have any direct effect on patient health.
Many papers and articles have been published challenging the claims made by the followers of Sutherland; significant research work has been published by Dr. James Norton and Dr S Hartman.
Hartman, SE. Norton, JM. Sci Rev Altern Med. 2. 8,2. 2004. A review of King HH and Lay EM, “Osteopathy in the Cranial Field,” in Foundations for Osteopathic Medicine; pp. 24– University of New England.
Hartman SE, Norton JM. Craniosacral therapy is not medicine. Physical Therapy. 2002;82:1146–1147. University of New England.
Many CST practitioners deflect criticism by focusing, instead, on their perceived yet scientifically almost meaningless personal clinical success. Even though there is no evidence of the efficacy of Craniosacral Therapy, Cranial osteopathy, as a belief system, powers onward.
Yet scientific inquiry has become integral to almost everything physicians do. Without science, medicine would still involve little more than applying bandages, setting bones, and administering placebos. Perhaps Cranial osteopathy/Craniosacral therapy is not a medicine for our time. Perhaps properly controlled outcome studies will show that, though biologically anomalous, these techniques nonetheless produce a direct and positive effect on patient health.
All I can say is that in my study and observations, I have concluded that cranial osteopathy is a pseudoscientific belief system, maintained by both patients and practitioners through operation of well and widely understood principles of human personal and social psychology. From that standpoint, practitioners simply have defended passionately held views to which they have long been both indoctrinated and committed.
Terry O’Brien
Back Doctor UK
The Cause of Back Pain
By : Kelvin Smith
I have found that most chronic back pain first occurs as either an acute episode or quite mysteriously. You wake up one day in pain or move a certain way and feel something give and end up with a pain that won't go away.
The reality is you could have done something the day before, a week, or even a month ago that overworked or injured muscles in your body in some way and started an imbalance or deterioration that weeks later led to the chronic problem you now have.
As a result of overuse, a trauma or strain, even bad posture, tension will build up in a muscle to the point where the circulation is impaired and eventually that muscle will weaken and in a certain situation fail, causing the body to compensate and eventually get out of balance.
Like someone who is hunched over when they sit at their desk or lean on one leg as they stand.
A muscle imbalance invariably leads to the pelvis moving out of position causing it to either tilt forward or back, up or down or rotate. These 5 positions it can end up in will have a flow on effect to the spine and will upset the position or spacing of the vertebrae. This can then encroach on the discs or nerves leading to back pain.
As tightness builds up in a muscle due to poor circulation, that muscle becomes weak causing other muscles to have to compensate for the weakness. These other muscles then start to overwork, fatigue and tighten and the odds become higher that one of the joints in the spine will be put under pressure which ends up causing pain and inflammation.
As the different areas of the body compensate, the muscular system gets out of balance and you slowly lose flexibility. When there is no more potential to compensate something has to give and it’s often at the weakest point which is generally the joint. This is where many treatments are incorrectly focused, leading to expensive and unnecessary X Rays, MRI’s or CT Scans which invariably show very little.
Even when they do identify a structural problem with the joint, it is not the cause of the pain anyway so treating it has little or no lasting effect. The muscle imbalances that set all this up are rarely considered by most Doctors and therapists.
These imbalances can be confined to one area such as the back or shoulders, or spread throughout the whole body causing a build up of tight muscles and pressure that eventually leads to weakness and pain. I have treated many people who have been doing regular exercise for years yet their muscles are weak and painful.
Some treatments you get for pain will exercise and stretch you until enough compensations are put in place that your pain goes away, but it doesn’t remove the imbalances, it just covers them up.
The more your body has already compensated for previous injuries or damage, the less effective these types of treatments will be. Usually the older a person gets the less they respond to stretching and exercise based treatments and people end up having to curtail their activities as a way of relieving their pain.
When we move, especially doing vigorous exercise, we exert a force which, as a result of even a minor imbalance, is distributed unevenly throughout our muscle system causing any imbalance to spread and go deeper into the body, especially if the body is unhealthy and holds onto its tension. This sets up a condition where we have a greater potential for injury if we over exert or over extend ourselves in a certain way.
I have found that most chronic back pain first occurs as either an acute episode or quite mysteriously. You wake up one day in pain or move a certain way and feel something give and end up with a pain that won't go away.
The reality is you could have done something the day before, a week, or even a month ago that overworked or injured muscles in your body in some way and started an imbalance or deterioration that weeks later led to the chronic problem you now have.
As a result of overuse, a trauma or strain, even bad posture, tension will build up in a muscle to the point where the circulation is impaired and eventually that muscle will weaken and in a certain situation fail, causing the body to compensate and eventually get out of balance.
Like someone who is hunched over when they sit at their desk or lean on one leg as they stand.
A muscle imbalance invariably leads to the pelvis moving out of position causing it to either tilt forward or back, up or down or rotate. These 5 positions it can end up in will have a flow on effect to the spine and will upset the position or spacing of the vertebrae. This can then encroach on the discs or nerves leading to back pain.
As tightness builds up in a muscle due to poor circulation, that muscle becomes weak causing other muscles to have to compensate for the weakness. These other muscles then start to overwork, fatigue and tighten and the odds become higher that one of the joints in the spine will be put under pressure which ends up causing pain and inflammation.
As the different areas of the body compensate, the muscular system gets out of balance and you slowly lose flexibility. When there is no more potential to compensate something has to give and it’s often at the weakest point which is generally the joint. This is where many treatments are incorrectly focused, leading to expensive and unnecessary X Rays, MRI’s or CT Scans which invariably show very little.
Even when they do identify a structural problem with the joint, it is not the cause of the pain anyway so treating it has little or no lasting effect. The muscle imbalances that set all this up are rarely considered by most Doctors and therapists.
These imbalances can be confined to one area such as the back or shoulders, or spread throughout the whole body causing a build up of tight muscles and pressure that eventually leads to weakness and pain. I have treated many people who have been doing regular exercise for years yet their muscles are weak and painful.
Some treatments you get for pain will exercise and stretch you until enough compensations are put in place that your pain goes away, but it doesn’t remove the imbalances, it just covers them up.
The more your body has already compensated for previous injuries or damage, the less effective these types of treatments will be. Usually the older a person gets the less they respond to stretching and exercise based treatments and people end up having to curtail their activities as a way of relieving their pain.
When we move, especially doing vigorous exercise, we exert a force which, as a result of even a minor imbalance, is distributed unevenly throughout our muscle system causing any imbalance to spread and go deeper into the body, especially if the body is unhealthy and holds onto its tension. This sets up a condition where we have a greater potential for injury if we over exert or over extend ourselves in a certain way.
You Don't have to be Perfect to be Free of Back Pain
By : Steve Hefferon
Would you have back pain if every part of your body were perfect? The answer has to be… No, it's pretty safe to say you wouldn't have any pain if your body were perfectly aligned, perfectly balanced and in a perfect state of being.
But here's the thing—you don't have to be perfect to be pain-free. In fact, you can have serious conditions like Spinal Stenosis and even a Herniated disc and still have no pain—regardless of the type of job you have or how you think the condition developed or even the unique situation that you find yourself in today.
Don't believe it? The prestigious New England Journal of Medicine just reported it.
They published a study in which researchers performed an MRI on 98 people who had no back pain. And the researchers found that nearly two thirds of them had some kind of abnormal disk condition.
The researchers conclude:
"Many people without back pain have disk bulges or protrusions... Given the high prevalence of these findings and of back pain, the discovery by MRI of bulges or protrusions in people with low back pain may frequently be coincidental."
That's right. They called having a bulging or protruded disc and having back pain a coincidence. Proof positive that you can have a condition and not have pain. Indeed, there are millions of people with existing back problems right now who do not even know that they have the condition and surly don't have any pain at all.
How do you become one of those people?
Living with the condition and living pain free.
Let me say something that may be uncomfortable for you to hear. There is a good chance your condition will never go away. That may sound scary, but it is possible. Herniated disks don't typically un-bulge themselves and then heal them self to the way they were when you were 15. Spinal Stenosis doesn't come and go.
And yet, you can still live without pain. In fact, you probably already have.
If you have gone just one minute of one day since your last flare-up without pain, you've proved you can have your condition without pain.
How can this be? If the condition didn't go away, what changes? It all has to do with the alignment of your body, the position of your pelvis, the curvature of your spine and the stability of your body as a whole as you go through your day.
Now, there are a couple of ways to try to relieve that irritation permanently. Sure, you could have surgery. That's one option to treat your pain. But most surgeries fail within 3 to 5 years. Why? Because they don't address the reason why the condition became symptomatic in the first place. In other words they don't fix what's really causing your condition to develop--they just remove the irritant that is causing the pain.
So what does? I understand you think you've tried everything—chiropractors, physical therapy, cortisone shots, acupuncture, massage, anti-Inflammatories and probably 20 others. But ask yourself one question. Answer it truthfully.
Has anyone ever looked at your body as a whole and told you specifically what your postural dysfunctions are and what specifically is causing your body to look like it does?
Furthermore has anyone spelled out for you why your pelvis is the way it is? Did they tell you specifically which muscles are tight, which muscles are weak and then give you a very specific and very targeted corrective program to achieve postural balance and stability, which is the single more important thing you can do to alleviate your pain and gain control of your life?
Stability is Everything when looking for pain relief
The only way to stop the irritation is to bring your body back to a more neutral, more balanced and more stable state. When you do that, everything works better—your back, your hips, your shoulders, your SI joint, everything. Once your body is balanced and stable you can do all the things you love to do and do them with the confidence that you are safe, strong and protected against further injury.
As the NEJM proved, you don't have to be perfect to eliminate pain. You just need to work toward creating a more balanced and neutral state for your body. When you work toward pelvic stability, you help your spine maintain a neutral position. Then you can use your body as it was intended to be used.
That's how you can have the condition and not have pain. You most likely won't need surgery. You won't wake up every morning stiff. You can return to your life and do all you want to do.
Why is Muscle Balance Therapy so different?
First, you should understand that there is no single set of exercises that can specifically help a Herniated disk or Spinal Stenosis or any condition for that matter. So I urge you not to search the Internet for back pain exercises and just do any old stretch or exercise without knowing the underlying reason you are doing it for.
You must also understand that the Corrective Exercise Program you will get form Muscle Balance Therapy is not based on your diagnosis but rather on corroborating evidence from both physical and visual assessments that are used to ensure you are doing the correct and safest program possible for you and your current condition.
Muscle Balance Therapy is based on the biomechanical principle—the more balanced and stable your body is the better your body will work and the less pain you will be in. So before we start we must first know which muscles are out of balance, meaning we need to know specifically which muscles are tight and which are weak. Once we know those, then we can create a very specific and targeted stretch and exercise program to restore balance. And again that only comes from doing the specific assessments...
Let me just review this point one more time, there is no such thing as a single exercise for and medical diagnosed form of back pain like a herniated disc or Spinal Stenosis. So when you ask me will, I just had and MRI and was just diagnosed with 4 Herniated Discs, Degenerative Disc Disease all levels, Spinal Stenosis and oh I was born with Scoliosis and 17 years ago I was in a major auto accident, will your system work for me the answer is will always be yes...
In fact, I tell everyone it great to know your specific diagnosis but now forget about it, you can not change the facts and you can not change the past. Rather, focus your energy on the things you know you can change and as you restore balance you will restore function.
That brings us to the third unique aspect of Muscle Balances Therapy and that is that we have to perform what we call the Unbalanced Workout. This means that you will not benefit from just blindly strengthening or stretching all your core muscles. That is not the way to do it.
The reason is that you could be stretching or strengthening muscle groups that do not need to be stretched or strengthened and you can make your condition worse. Here is the secret: The difference between having pain and not having pain is in millimeters of movement and the more specific the physical approach the faster and safer the results will be.
The fourth difference is not in our exercises, because there are no new exercises in the world. Rather, it's the confidence you get knowing that the exercises that you are doing are working the muscles in the best way possible for you and your situation.
The Secret
Everyone understands that one approach can not be the answer to every possible circumstance, and we know that, so here is the secret, as you work with Muscle Balance Therapy and address root cause issues like physical balance and postural stability, please understand that we encourage you to seek out those same modalities that failed you before, they all have value in the process of healing but not until you address the important stuff first.
You know the list of things that you have tried; I contend that this time Massage, Inversion, Supplements, Trigger Point Therapy, Heating Pads to name a few will all work to speed your healing and help you achieve optimal health for the rest of your life.
Is Muscle Balance Therapy perfect? It's close. Does everyone get 100% pain relief? Most do.
I can say with all honesty that there is 100% chance you will improve from your current state. We have a list of 50 ways that your body and life will benefit and 100% pain relief is by all measures a bonus. So it boils down to this: Would you be happy with 80%, 60%, even 50% reduction in pain yet able to do all the things you love to do? Would that improve your quality of life?
I have dedicated the last 15 years of my life and endured both personal and professional sacrifice to create a safe, systematic approach to addressing all forms of back pain that can be used by young and old alike. And I have never been closer then I am right now with the concept of Muscle Balance Therapy to be able to say that you have just learned one of the best lessons anyone with back pain can hear.
I'm not promising miracles, but I do promise a complete and thorough as well as safe approach to managing, treating and even eliminating your pain.
I have seen amazing results again and again for those people that put in the effort and believe in them self knowing that they are doing the right thing.
Let me leave you with this last thought and one that I believe holds the most power. The human body is intrinsically designed to heal its self, we as individuals just need to give our bodies what is needed and remove what is not needed, Muscle Balance Therapy puts that power to heal yourself back in your control.
If I could barrow a line from my good friend Bob Proctor, the cure to ignorance is knowledge and the answer to fear, worry and doubt is study, understanding and faith. Faith builds enthusiasm and enthusiasm accelerates healing. How good it that!
So if you don't believe me that you can have your condition and not have pain let me teach you what is possible. If you worry and are filled with doubt I urge you to study what is already available to you and the more you know the better off you will become.
That is true for all things and will be true till the end of time.
Source
1. Jensen, M.C., et. al. Magnetic Resonance Imaging of the Lumbar Spine in People without Back Pain. N Engl J Med 1994; 331:69-73
2. Bob Proctor, The Winners Image, ©1995 -2008
Would you have back pain if every part of your body were perfect? The answer has to be… No, it's pretty safe to say you wouldn't have any pain if your body were perfectly aligned, perfectly balanced and in a perfect state of being.
But here's the thing—you don't have to be perfect to be pain-free. In fact, you can have serious conditions like Spinal Stenosis and even a Herniated disc and still have no pain—regardless of the type of job you have or how you think the condition developed or even the unique situation that you find yourself in today.
Don't believe it? The prestigious New England Journal of Medicine just reported it.
They published a study in which researchers performed an MRI on 98 people who had no back pain. And the researchers found that nearly two thirds of them had some kind of abnormal disk condition.
The researchers conclude:
"Many people without back pain have disk bulges or protrusions... Given the high prevalence of these findings and of back pain, the discovery by MRI of bulges or protrusions in people with low back pain may frequently be coincidental."
That's right. They called having a bulging or protruded disc and having back pain a coincidence. Proof positive that you can have a condition and not have pain. Indeed, there are millions of people with existing back problems right now who do not even know that they have the condition and surly don't have any pain at all.
How do you become one of those people?
Living with the condition and living pain free.
Let me say something that may be uncomfortable for you to hear. There is a good chance your condition will never go away. That may sound scary, but it is possible. Herniated disks don't typically un-bulge themselves and then heal them self to the way they were when you were 15. Spinal Stenosis doesn't come and go.
And yet, you can still live without pain. In fact, you probably already have.
If you have gone just one minute of one day since your last flare-up without pain, you've proved you can have your condition without pain.
How can this be? If the condition didn't go away, what changes? It all has to do with the alignment of your body, the position of your pelvis, the curvature of your spine and the stability of your body as a whole as you go through your day.
Now, there are a couple of ways to try to relieve that irritation permanently. Sure, you could have surgery. That's one option to treat your pain. But most surgeries fail within 3 to 5 years. Why? Because they don't address the reason why the condition became symptomatic in the first place. In other words they don't fix what's really causing your condition to develop--they just remove the irritant that is causing the pain.
So what does? I understand you think you've tried everything—chiropractors, physical therapy, cortisone shots, acupuncture, massage, anti-Inflammatories and probably 20 others. But ask yourself one question. Answer it truthfully.
Has anyone ever looked at your body as a whole and told you specifically what your postural dysfunctions are and what specifically is causing your body to look like it does?
Furthermore has anyone spelled out for you why your pelvis is the way it is? Did they tell you specifically which muscles are tight, which muscles are weak and then give you a very specific and very targeted corrective program to achieve postural balance and stability, which is the single more important thing you can do to alleviate your pain and gain control of your life?
Stability is Everything when looking for pain relief
The only way to stop the irritation is to bring your body back to a more neutral, more balanced and more stable state. When you do that, everything works better—your back, your hips, your shoulders, your SI joint, everything. Once your body is balanced and stable you can do all the things you love to do and do them with the confidence that you are safe, strong and protected against further injury.
As the NEJM proved, you don't have to be perfect to eliminate pain. You just need to work toward creating a more balanced and neutral state for your body. When you work toward pelvic stability, you help your spine maintain a neutral position. Then you can use your body as it was intended to be used.
That's how you can have the condition and not have pain. You most likely won't need surgery. You won't wake up every morning stiff. You can return to your life and do all you want to do.
Why is Muscle Balance Therapy so different?
First, you should understand that there is no single set of exercises that can specifically help a Herniated disk or Spinal Stenosis or any condition for that matter. So I urge you not to search the Internet for back pain exercises and just do any old stretch or exercise without knowing the underlying reason you are doing it for.
You must also understand that the Corrective Exercise Program you will get form Muscle Balance Therapy is not based on your diagnosis but rather on corroborating evidence from both physical and visual assessments that are used to ensure you are doing the correct and safest program possible for you and your current condition.
Muscle Balance Therapy is based on the biomechanical principle—the more balanced and stable your body is the better your body will work and the less pain you will be in. So before we start we must first know which muscles are out of balance, meaning we need to know specifically which muscles are tight and which are weak. Once we know those, then we can create a very specific and targeted stretch and exercise program to restore balance. And again that only comes from doing the specific assessments...
Let me just review this point one more time, there is no such thing as a single exercise for and medical diagnosed form of back pain like a herniated disc or Spinal Stenosis. So when you ask me will, I just had and MRI and was just diagnosed with 4 Herniated Discs, Degenerative Disc Disease all levels, Spinal Stenosis and oh I was born with Scoliosis and 17 years ago I was in a major auto accident, will your system work for me the answer is will always be yes...
In fact, I tell everyone it great to know your specific diagnosis but now forget about it, you can not change the facts and you can not change the past. Rather, focus your energy on the things you know you can change and as you restore balance you will restore function.
That brings us to the third unique aspect of Muscle Balances Therapy and that is that we have to perform what we call the Unbalanced Workout. This means that you will not benefit from just blindly strengthening or stretching all your core muscles. That is not the way to do it.
The reason is that you could be stretching or strengthening muscle groups that do not need to be stretched or strengthened and you can make your condition worse. Here is the secret: The difference between having pain and not having pain is in millimeters of movement and the more specific the physical approach the faster and safer the results will be.
The fourth difference is not in our exercises, because there are no new exercises in the world. Rather, it's the confidence you get knowing that the exercises that you are doing are working the muscles in the best way possible for you and your situation.
The Secret
Everyone understands that one approach can not be the answer to every possible circumstance, and we know that, so here is the secret, as you work with Muscle Balance Therapy and address root cause issues like physical balance and postural stability, please understand that we encourage you to seek out those same modalities that failed you before, they all have value in the process of healing but not until you address the important stuff first.
You know the list of things that you have tried; I contend that this time Massage, Inversion, Supplements, Trigger Point Therapy, Heating Pads to name a few will all work to speed your healing and help you achieve optimal health for the rest of your life.
Is Muscle Balance Therapy perfect? It's close. Does everyone get 100% pain relief? Most do.
I can say with all honesty that there is 100% chance you will improve from your current state. We have a list of 50 ways that your body and life will benefit and 100% pain relief is by all measures a bonus. So it boils down to this: Would you be happy with 80%, 60%, even 50% reduction in pain yet able to do all the things you love to do? Would that improve your quality of life?
I have dedicated the last 15 years of my life and endured both personal and professional sacrifice to create a safe, systematic approach to addressing all forms of back pain that can be used by young and old alike. And I have never been closer then I am right now with the concept of Muscle Balance Therapy to be able to say that you have just learned one of the best lessons anyone with back pain can hear.
I'm not promising miracles, but I do promise a complete and thorough as well as safe approach to managing, treating and even eliminating your pain.
I have seen amazing results again and again for those people that put in the effort and believe in them self knowing that they are doing the right thing.
Let me leave you with this last thought and one that I believe holds the most power. The human body is intrinsically designed to heal its self, we as individuals just need to give our bodies what is needed and remove what is not needed, Muscle Balance Therapy puts that power to heal yourself back in your control.
If I could barrow a line from my good friend Bob Proctor, the cure to ignorance is knowledge and the answer to fear, worry and doubt is study, understanding and faith. Faith builds enthusiasm and enthusiasm accelerates healing. How good it that!
So if you don't believe me that you can have your condition and not have pain let me teach you what is possible. If you worry and are filled with doubt I urge you to study what is already available to you and the more you know the better off you will become.
That is true for all things and will be true till the end of time.
Source
1. Jensen, M.C., et. al. Magnetic Resonance Imaging of the Lumbar Spine in People without Back Pain. N Engl J Med 1994; 331:69-73
2. Bob Proctor, The Winners Image, ©1995 -2008
Back Pain - The Epidemic
By : Kelvin Smith
Back pain is a major problem these days for people all over the western world. It has been estimated that at any one time 20% of the population suffer from lower back pain and that doesn’t take into account all the other forms like sciatica, upper back pain, mid back pain and neck pain. It is a huge interruption in a sufferers day to day life and costs the world billions of dollars in productivity.
Back pain is caused by numerous reasons, primarily muscle imbalances from injury, diet, obesity, posture, exercise and more.
Back pain treatments vary depending on the diagnosis of your pain and can vary from a passive mobilization, to drugs all the way to surgery .
There are various back pain relief measures both natural and pharmaceutical available. Chronic and severe back pain may require temporary medication to allow the acute back pain to settle. However if you take a natural healing approach along with the medication, you should get a better longer lasting result.
Sciatica is one type of back pain affecting a large number of people these days. It is characterized by pain in the hip and buttock region and sometime includes referred pain down the leg. This can go down one or both legs into the thigh, calf, ankle and foot. Stretching is often prescribed for back pain and sciatica but rarely provides any lasting relief .
Some natural steps for back pain relief are:
Lose Weight – Try to stay slim. If you have excess weight on your upper body, it will overload on your back. Practicing yoga or tai chi are natural ways of back pain treatment that can also assist with weight loss.
Eat Healthy – Vitamins and minerals are important for your overall health. So, try to eat as much healthy food as possible to help get rid of stress in your body and get relief from back pain.
Massage – Massage a common choice for people trying to get relief from back pain. It also acts as great stress reliever. But if you have acute back pain, do consult a skilled back pain therapist before going for a massage.
There are certain other techniques like yoga, exercise, massage acupuncture and chiropractic that prove to be effective back pain treatments for some sufferers. Others prefer to take medication prescribed by their doctor to lessen the irritation of back pain but they are not good for health. Adopting the natural approach to get back pain relief is therefore considered to be the most sensible approach to take if you can find someone skilled enough to do the job.
Back pain is a major problem these days for people all over the western world. It has been estimated that at any one time 20% of the population suffer from lower back pain and that doesn’t take into account all the other forms like sciatica, upper back pain, mid back pain and neck pain. It is a huge interruption in a sufferers day to day life and costs the world billions of dollars in productivity.
Back pain is caused by numerous reasons, primarily muscle imbalances from injury, diet, obesity, posture, exercise and more.
Back pain treatments vary depending on the diagnosis of your pain and can vary from a passive mobilization, to drugs all the way to surgery .
There are various back pain relief measures both natural and pharmaceutical available. Chronic and severe back pain may require temporary medication to allow the acute back pain to settle. However if you take a natural healing approach along with the medication, you should get a better longer lasting result.
Sciatica is one type of back pain affecting a large number of people these days. It is characterized by pain in the hip and buttock region and sometime includes referred pain down the leg. This can go down one or both legs into the thigh, calf, ankle and foot. Stretching is often prescribed for back pain and sciatica but rarely provides any lasting relief .
Some natural steps for back pain relief are:
Lose Weight – Try to stay slim. If you have excess weight on your upper body, it will overload on your back. Practicing yoga or tai chi are natural ways of back pain treatment that can also assist with weight loss.
Eat Healthy – Vitamins and minerals are important for your overall health. So, try to eat as much healthy food as possible to help get rid of stress in your body and get relief from back pain.
Massage – Massage a common choice for people trying to get relief from back pain. It also acts as great stress reliever. But if you have acute back pain, do consult a skilled back pain therapist before going for a massage.
There are certain other techniques like yoga, exercise, massage acupuncture and chiropractic that prove to be effective back pain treatments for some sufferers. Others prefer to take medication prescribed by their doctor to lessen the irritation of back pain but they are not good for health. Adopting the natural approach to get back pain relief is therefore considered to be the most sensible approach to take if you can find someone skilled enough to do the job.
End Neck Pain By Improving Posture - How Proper Posture Improves Your Spine Relieving Nerve Pressure
By : Matt Bellinger
How does posture have anything to do with neck pain?--Neck pain comes from pressure on the nerves. How does this happen?--Usually pressure from a misaligned neck spine. When your spine is misaligned (some call that subluxated) it does not move like it should and in turn creates inflammation in that area. Either out-of-alignment spinal vertebrae (spinal bones) put direst pressure on nerves or the inflammation, or built up degeneration causes the pressure.
The most common misaligned postural pattern in the neck that will result in neck pain, stiffness and lack of mobility is forward head carriage. This is when the head posture is forward of the shoulders and almost always reveals loss of the normal neck alignment or curvature.
In the neck spine we should have a well defined neck C-curve of approximately 40-60 degrees. Anything less and there is unwanted pressure on the nerves. Pain is often a sign that there is pressure on the nervous system but not all of that system is designed to feel pain so you may be pain free yet still have improper alignment.
With people today, more than ever we are seeing a misaligned neck posture of the neck curve flattening or straightening and protruding out forward. One of the reasons is that more and more people these days are on computers for long hours. Many jobs now require you to be on a computer continually, and even the people without a desk job are on the computer for hours on end; nights, weekends, mornings, you name it.
Also, more people are on the road driving. When driving, the majority of people’s heads, over the time traveling, drift forward. Some people are affected worse than others. Just recently I looked to my left while at a light and the woman next to me had both hands on the wheel with what looked like a death grip, and she just looked like her muscles were extremely tense and her head was about 6 inches forward of her shoulders. These are just a couple examples, others are: Poor sleeping habits, holding a phone on your shoulder for long periods, reading or studying with your head down often, etc...
Guilty of some of these examples or often suffer from neck pain?
Here's how to improve your neck posture-
1. Postural exercises for the neck
2. Eliminating bad posture as much as possible
3. A good support neck pillow for sleeping.
These to do's all help correct and maintain the proper alignment of the spine. Our spines are ergonomically built to withstand the forces of gravity. When looking at an individual from the front or back, the spine is straight should be up and down. From the side however we have distinct curvatures that are there for a reason – so our spinal cord is relaxed with no tension and our nerve roots coming off the spinal cord have no pressure and interference. Our spine is at it’s strongest position with this alignment as well. And don’t forget, why is it important we are in optimal alignment? Not only because it is the most beneficial for strength of our spine but because it is the healthiest position as well. Putting any pressure on nerves will decrease the bodies ability to perform at it’s maximum. Any pressure on nerves decreases your body's function and therefore health.
The best postural exercise to eliminate forward head posture are Head Retractions. Pretend your head is on a sliding track and pull your head back keeping it level. For example sit fully back against a wall or chair pull your head straight back without tilting or extending your head until you touch the wall, top of chair or headrest in your car.
Eliminate forward head posture as much as possible. Notice if your head is drifting forward; usually you may feel strain in the muscles of the back of your neck. Read with books propped up against something, take periodic breaks when working on the computer or driving for long periods. Sit up staighter, and keep your head up-right.
At night, you can not only protect yourself from poor posture but also can literally improve it as well, while you sleep. If you use a good support pillow like the Cervical Linear Traction Neck Pillow you can correct neck posture while resting comfortably. Sleeping on your back or side is perfectly fine. Stomach sleeping is not good because you have to crank your head to on side or another to breathe. Individuals who commonly sleep on their stomachs will find themselves waking up often with a sore, stiff, painful neck.
Be more aware of your posture. Poor posture means a poor spine and therefore pressure on nerves that will not only just cause neck pain but can cause other problems as well. The easiest way to start improving neck pain and neck posture is to use the proper neck pillow
How does posture have anything to do with neck pain?--Neck pain comes from pressure on the nerves. How does this happen?--Usually pressure from a misaligned neck spine. When your spine is misaligned (some call that subluxated) it does not move like it should and in turn creates inflammation in that area. Either out-of-alignment spinal vertebrae (spinal bones) put direst pressure on nerves or the inflammation, or built up degeneration causes the pressure.
The most common misaligned postural pattern in the neck that will result in neck pain, stiffness and lack of mobility is forward head carriage. This is when the head posture is forward of the shoulders and almost always reveals loss of the normal neck alignment or curvature.
In the neck spine we should have a well defined neck C-curve of approximately 40-60 degrees. Anything less and there is unwanted pressure on the nerves. Pain is often a sign that there is pressure on the nervous system but not all of that system is designed to feel pain so you may be pain free yet still have improper alignment.
With people today, more than ever we are seeing a misaligned neck posture of the neck curve flattening or straightening and protruding out forward. One of the reasons is that more and more people these days are on computers for long hours. Many jobs now require you to be on a computer continually, and even the people without a desk job are on the computer for hours on end; nights, weekends, mornings, you name it.
Also, more people are on the road driving. When driving, the majority of people’s heads, over the time traveling, drift forward. Some people are affected worse than others. Just recently I looked to my left while at a light and the woman next to me had both hands on the wheel with what looked like a death grip, and she just looked like her muscles were extremely tense and her head was about 6 inches forward of her shoulders. These are just a couple examples, others are: Poor sleeping habits, holding a phone on your shoulder for long periods, reading or studying with your head down often, etc...
Guilty of some of these examples or often suffer from neck pain?
Here's how to improve your neck posture-
1. Postural exercises for the neck
2. Eliminating bad posture as much as possible
3. A good support neck pillow for sleeping.
These to do's all help correct and maintain the proper alignment of the spine. Our spines are ergonomically built to withstand the forces of gravity. When looking at an individual from the front or back, the spine is straight should be up and down. From the side however we have distinct curvatures that are there for a reason – so our spinal cord is relaxed with no tension and our nerve roots coming off the spinal cord have no pressure and interference. Our spine is at it’s strongest position with this alignment as well. And don’t forget, why is it important we are in optimal alignment? Not only because it is the most beneficial for strength of our spine but because it is the healthiest position as well. Putting any pressure on nerves will decrease the bodies ability to perform at it’s maximum. Any pressure on nerves decreases your body's function and therefore health.
The best postural exercise to eliminate forward head posture are Head Retractions. Pretend your head is on a sliding track and pull your head back keeping it level. For example sit fully back against a wall or chair pull your head straight back without tilting or extending your head until you touch the wall, top of chair or headrest in your car.
Eliminate forward head posture as much as possible. Notice if your head is drifting forward; usually you may feel strain in the muscles of the back of your neck. Read with books propped up against something, take periodic breaks when working on the computer or driving for long periods. Sit up staighter, and keep your head up-right.
At night, you can not only protect yourself from poor posture but also can literally improve it as well, while you sleep. If you use a good support pillow like the Cervical Linear Traction Neck Pillow you can correct neck posture while resting comfortably. Sleeping on your back or side is perfectly fine. Stomach sleeping is not good because you have to crank your head to on side or another to breathe. Individuals who commonly sleep on their stomachs will find themselves waking up often with a sore, stiff, painful neck.
Be more aware of your posture. Poor posture means a poor spine and therefore pressure on nerves that will not only just cause neck pain but can cause other problems as well. The easiest way to start improving neck pain and neck posture is to use the proper neck pillow
Having a Pain in your butt – It may not be Sciatica
By : Timothy Nelson
Feeling good about yourself because you finally decided to clean out the garage, but you’re so sore the next day you can’t move – particularly in your butt muscle? Many patients see us for emergency treatments this time of year because they did something out of the ordinary, such as: golfing; cleaning out the garage; raking leaves; or camping and sleeping with a rock underneath them. And now they are experiencing pain in the butt.
Many times these patients come in thinking they have sciatica. What they are actually experiencing is called piriformis syndrome. This common muscle injury can result from repetitive motion and over use of your piriformis muscle. Pain is often felt in the buttocks first, resulting in referred pain into the legs. This is commonly mistaken for sciatica.
What is Piriformis Syndrome?
The Piriformis muscle is a small muscle which originates in the base of the spine and inserts into the top of the leg bone (femur). The sciatic nerve runs through the piriformis muscle. If the muscle becomes tight, often from overuse, it can put pressure on the sciatic nerve and cause pain which may radiate down the leg. The piriformis syndrome often mimics sciatica, the difference is the origin of the pain.
Any muscle that is used repetitively needs a chance to recover. Imagine what happens to your piriformis muscle every time you swing a golf club. The repetitive and sudden swinging motion pulls the muscle, which eventually begins to spasm. When the piriformis muscle begins to spasm it will pull the hip bone causing the hip to become misaligned.
Treatment
The treatment for piriformis syndrome is to seek chiropractic treatment for the misaligned hip and a physical therapist/massage therapist for trigger point therapy and light stretching.
The self-treatment for piriformis syndrome is to use a golf or tennis ball (a cold one is best) on your butt or hip area. Sit on the floor and put your weight on the golf ball. Move the ball around until the ball is in the place where it hurts the most. If it’s sore and hurts while you’re sitting on the golf ball you’re doing a great job! Toxins tend to accumulate in tight muscles and putting pressure on this area alleviates the toxins, and also breaks up the pain – spasm – pain cycle.
Other tips: Avoid the use of heat, use ice, and take ibuprofen if you need it. Visit your local chiropractor or physical therapist to help break up the pain – spasm – pain cycle.
Prevention
Regular stretching and strengthening are the best ways to prevent piriformis syndrome. This muscle rarely gets stretched, so a simple stretching routine often works wonders.
Stretch before you do any repetitive activity such as golfing, raking leaves, playing tennis, or doing extra chores around the house such as cleaning out the garage. Warm the piriformis muscle up by running in place, stretching the muscle, and getting chiropractic adjustments.
To stretch the right piriformis:
Lay on your back, bend your knees and cross your right leg over your left so that your right ankle rests on your left knee in a figure four position. Bring your left leg towards your chest by bending at the hip. Reach through and grab your left thigh to help pull towards your chest.
Sit on the floor with both legs extended out. Put your right knee over your left leg. Place the left arm over the right leg, twisting torso and pushing the right knee away from the left leg.
Hold both stretches for 30 seconds, repeat five times on the painful side.
If stretching alone doesn't help, check with your chiropractor or physical therapist.
Feeling good about yourself because you finally decided to clean out the garage, but you’re so sore the next day you can’t move – particularly in your butt muscle? Many patients see us for emergency treatments this time of year because they did something out of the ordinary, such as: golfing; cleaning out the garage; raking leaves; or camping and sleeping with a rock underneath them. And now they are experiencing pain in the butt.
Many times these patients come in thinking they have sciatica. What they are actually experiencing is called piriformis syndrome. This common muscle injury can result from repetitive motion and over use of your piriformis muscle. Pain is often felt in the buttocks first, resulting in referred pain into the legs. This is commonly mistaken for sciatica.
What is Piriformis Syndrome?
The Piriformis muscle is a small muscle which originates in the base of the spine and inserts into the top of the leg bone (femur). The sciatic nerve runs through the piriformis muscle. If the muscle becomes tight, often from overuse, it can put pressure on the sciatic nerve and cause pain which may radiate down the leg. The piriformis syndrome often mimics sciatica, the difference is the origin of the pain.
Any muscle that is used repetitively needs a chance to recover. Imagine what happens to your piriformis muscle every time you swing a golf club. The repetitive and sudden swinging motion pulls the muscle, which eventually begins to spasm. When the piriformis muscle begins to spasm it will pull the hip bone causing the hip to become misaligned.
Treatment
The treatment for piriformis syndrome is to seek chiropractic treatment for the misaligned hip and a physical therapist/massage therapist for trigger point therapy and light stretching.
The self-treatment for piriformis syndrome is to use a golf or tennis ball (a cold one is best) on your butt or hip area. Sit on the floor and put your weight on the golf ball. Move the ball around until the ball is in the place where it hurts the most. If it’s sore and hurts while you’re sitting on the golf ball you’re doing a great job! Toxins tend to accumulate in tight muscles and putting pressure on this area alleviates the toxins, and also breaks up the pain – spasm – pain cycle.
Other tips: Avoid the use of heat, use ice, and take ibuprofen if you need it. Visit your local chiropractor or physical therapist to help break up the pain – spasm – pain cycle.
Prevention
Regular stretching and strengthening are the best ways to prevent piriformis syndrome. This muscle rarely gets stretched, so a simple stretching routine often works wonders.
Stretch before you do any repetitive activity such as golfing, raking leaves, playing tennis, or doing extra chores around the house such as cleaning out the garage. Warm the piriformis muscle up by running in place, stretching the muscle, and getting chiropractic adjustments.
To stretch the right piriformis:
Lay on your back, bend your knees and cross your right leg over your left so that your right ankle rests on your left knee in a figure four position. Bring your left leg towards your chest by bending at the hip. Reach through and grab your left thigh to help pull towards your chest.
Sit on the floor with both legs extended out. Put your right knee over your left leg. Place the left arm over the right leg, twisting torso and pushing the right knee away from the left leg.
Hold both stretches for 30 seconds, repeat five times on the painful side.
If stretching alone doesn't help, check with your chiropractor or physical therapist.
How To Create The Ideal Ergonomic Workstation
By : Sharon stage
What is Ergonomics?
Ergonomics is the scientific discipline concerned with design according to human needs. It is also the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance. Ergonomics looks at what kind of work you do, what equipment you use and your entire job environment. The goal of ergonomics is to find the best fit between you and your job conditions.
How To Create The Ideal Ergonomic Workstation
A thorough ergonomics assessment will help create the ideal ergonomic workstation by addressing the following topics:
# Computer use
# Type of computer used
# Chair used
# A good workstation ergonomic arrangement
# Posture
Setting up an ergonomic computer workstation
If an ergonomic computer workstation is going to be used by several people, you will need to create an arrangement that most closely satisfies the needs of the extremes. It will have to accommodate the smallest and tallest, thinnest and broadest.
Make sure that the computer is placed on a stable working surface with adequate room for proper arrangement.
It’s important to choose a comfortable chair for the user to sit in. If only one person is using the chair it can be at a fixed height provided that it is comfortable and has a good backrest that provides lumbar support. If more than one person will be using the computer, consider buying and a chair with several ergonomic features.
A good workstation design will allow any computer user to work in a neutral,relaxed, ideal typing posture that will minimize the risk of developing any injury.
A thorough ergonomics assessment will evaluate these and other potential risk factors for workplace injury.
What is a good workstation setup?
A good workstation setup may include:
# Ergonomic keyboards and mouse
# Wrist rests
# Support braces/glovesIf you're considering an "ergonomic product" ask yourself the following questions:
# Does it feel comfortable for a long period?
# Does the product design and the manufacturer's claims make sense?
# What research evidence can the manufacturer provide to support their claims?
# What do ergonomics experts say about the product?
Some ergonomic products may feel strange or slightly uncomfortable at first because they often produce a change in your posture that's beneficial in the long-term. Stop using the product if it continues to feel uncomfortable after a reasonable trail period of at least a week.
Other considerations are the following environmental conditions where the computer will be used:
# Lighting
# Ventilation
# Noise Take a break!
No matter how great your ergonomics workstation is, it's important to take frequent, brief rest breaks. Make sure to practice the following to help avoid strain and injury:
# Eye breaks every 15 minutes.
# Micro-breaks from the use of a particular set of muscles that's doing much of the work (e.g. the finger flexors if you're doing a lot of typing).
# Rest breaks every 30 to 60 minutes.
# Exercise breaks every 1-2 hours.
What is Ergonomics?
Ergonomics is the scientific discipline concerned with design according to human needs. It is also the profession that applies theory, principles, data and methods to design in order to optimize human well-being and overall system performance. Ergonomics looks at what kind of work you do, what equipment you use and your entire job environment. The goal of ergonomics is to find the best fit between you and your job conditions.
How To Create The Ideal Ergonomic Workstation
A thorough ergonomics assessment will help create the ideal ergonomic workstation by addressing the following topics:
# Computer use
# Type of computer used
# Chair used
# A good workstation ergonomic arrangement
# Posture
Setting up an ergonomic computer workstation
If an ergonomic computer workstation is going to be used by several people, you will need to create an arrangement that most closely satisfies the needs of the extremes. It will have to accommodate the smallest and tallest, thinnest and broadest.
Make sure that the computer is placed on a stable working surface with adequate room for proper arrangement.
It’s important to choose a comfortable chair for the user to sit in. If only one person is using the chair it can be at a fixed height provided that it is comfortable and has a good backrest that provides lumbar support. If more than one person will be using the computer, consider buying and a chair with several ergonomic features.
A good workstation design will allow any computer user to work in a neutral,relaxed, ideal typing posture that will minimize the risk of developing any injury.
A thorough ergonomics assessment will evaluate these and other potential risk factors for workplace injury.
What is a good workstation setup?
A good workstation setup may include:
# Ergonomic keyboards and mouse
# Wrist rests
# Support braces/glovesIf you're considering an "ergonomic product" ask yourself the following questions:
# Does it feel comfortable for a long period?
# Does the product design and the manufacturer's claims make sense?
# What research evidence can the manufacturer provide to support their claims?
# What do ergonomics experts say about the product?
Some ergonomic products may feel strange or slightly uncomfortable at first because they often produce a change in your posture that's beneficial in the long-term. Stop using the product if it continues to feel uncomfortable after a reasonable trail period of at least a week.
Other considerations are the following environmental conditions where the computer will be used:
# Lighting
# Ventilation
# Noise Take a break!
No matter how great your ergonomics workstation is, it's important to take frequent, brief rest breaks. Make sure to practice the following to help avoid strain and injury:
# Eye breaks every 15 minutes.
# Micro-breaks from the use of a particular set of muscles that's doing much of the work (e.g. the finger flexors if you're doing a lot of typing).
# Rest breaks every 30 to 60 minutes.
# Exercise breaks every 1-2 hours.
The Healing Power of a Great Night's Sleep
By : Steve Hefferon
What's the most time-consuming thing you do, day in and day out, every day of your life? Eating? I hope not. Sitting in traffic? Ditto. Watching TV? Nope. It's sleeping.
You spend between six and 10 hours a night in bed. That's one-third of your life. And when it comes to back pain, those are some of the most important hours in your day.
Sleep helps your body heal. It's really the only time your muscles can completely rest and recover. There are a ton of studies linking sleep with healing. They show that, among other things, human growth hormone and melatonin, both of which play a big role in tissue recovery and immunity, are produced during sleep.
So if you're not getting good sleep-whether it's due to pain, anxiety, fear or whatever-you're not giving your muscles, especially your back muscles, time to rejuvenate themselves for the next day's activities.
Believe me, I know. In my struggles with all kinds of pain over the years, I've come to understand first-hand the importance of restful sleep. In this article, I'd like to share with you what I've learned.
What's the Best Mattress
Is firm better than soft? From a physiological standpoint, a more supportive mattress is better regardless of what sleep position you prefer.
But having said that, the real answer is this: The best mattress is the one that helps you sleep well and wake up without any added pain and stiffness. It's really about personal preference and what you are used to.
In my experience, I have tried them all. I tried a memory foam mattress but it was too soft. (I gave to my parents, and they love it.) I now use a firm box spring and mattress plus a towel under the sheets to give added support to my hips and pelvis.
Special Secret Tip:
You read that right-I put a towel under my fitted sheet. A small blanket works well too. Here's what you do: Fold the towel or blanket in half (and in half again if it's thin). Place it under the fitted sheet-so it doesn't move around during the night-under the small of your back and spreading down toward your knees. This extra support helps prevent your pelvis from sagging into the mattress. It might only make a difference of a few millimeters. But that is a huge difference when it comes to preventing the added stress that comes with remaining in any sleeping position all night long.
What's the Best Position to Sleep In?
As with the mattress you chose, the position you sleep in is based on your personal preference or physical limitations based on pain or restrictions from your doctor because of surgery. In general, back sleeping is the most stable position for your spine and the least irritating to your muscles. Side sleeping is the next best. Stomach sleep is the least desirable if your back is not adequately supported.
I personally like a modified side-lying position, using full-length body pillow. I sleep "hugging" the pillow with my arms and legs, which is really comfortable and takes pressure off my lower back. You should try it. Body pillows can be found at most retail bedding stores. They are not expensive and may give you an alternative sleeping position that will make a big difference in your comfort level, thus improving the quality and duration of sleep.
Why am I Sore When I Wake Up?
Typically, those with back pain don't roll over as much as those without pain. You may even find your self with limited movement. And because the hips are the heaviest part of the body, they sag into the mattress over time. That puts undue pressure on the ligaments, joints and muscles of the lower spine. This is why I recommend the added support under the fitted sheet.
Think of it as like stretching the same muscles for six to eight hours straight. Would that feel good? Of course not. So it's no wonder you wake up sore. Find a way to support your body and you will minimize the irritation.
I hope these tips help, and I encourage you to think of your own comfort-enhancing positions and/or techniques.
A Few More Tips
* Don't drink any fluids 60 minutes before bedtime. This is so you don't have to go to the bathroom and then have trouble falling back asleep.
* No physical activity for at least 45 minutes before bed. Exercising will rev your body up, making it hard to calm yourself and fall into a restful sleep.
* Take 10 deep breaths as you tell yourself you are going to sleep. When you awake you will be feeling great and ready for the new day.
* As you lay in bed ready to go to sleep, reflect on your day. Express gratitude and give thanks for all you have. It helps you look forward to waking up with renewed enthusiasm and the belief that tomorrow will bring you one day closer to your goals.
* Dress in warm bedclothes if you are cold and cool clothes if you are hot. I have taken this to the extreme and love the results. I wear wool socks, flannel pants, a sweatshirt and a knit hat. It sounds strange, but if you can minimize the stress on the body in this case trying to keep warm your body will be more relaxed. Healing is always better when the body is relaxed.
* Do some reading. In my work on back pain, I scour the latest resources and reference guides. So let me recommend and urge you to read the best book ever written on sleep. It's called "Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance," by Dr. James B. Mass. It's available on Amazon.com for about $10. That would be money well spent.
What's the most time-consuming thing you do, day in and day out, every day of your life? Eating? I hope not. Sitting in traffic? Ditto. Watching TV? Nope. It's sleeping.
You spend between six and 10 hours a night in bed. That's one-third of your life. And when it comes to back pain, those are some of the most important hours in your day.
Sleep helps your body heal. It's really the only time your muscles can completely rest and recover. There are a ton of studies linking sleep with healing. They show that, among other things, human growth hormone and melatonin, both of which play a big role in tissue recovery and immunity, are produced during sleep.
So if you're not getting good sleep-whether it's due to pain, anxiety, fear or whatever-you're not giving your muscles, especially your back muscles, time to rejuvenate themselves for the next day's activities.
Believe me, I know. In my struggles with all kinds of pain over the years, I've come to understand first-hand the importance of restful sleep. In this article, I'd like to share with you what I've learned.
What's the Best Mattress
Is firm better than soft? From a physiological standpoint, a more supportive mattress is better regardless of what sleep position you prefer.
But having said that, the real answer is this: The best mattress is the one that helps you sleep well and wake up without any added pain and stiffness. It's really about personal preference and what you are used to.
In my experience, I have tried them all. I tried a memory foam mattress but it was too soft. (I gave to my parents, and they love it.) I now use a firm box spring and mattress plus a towel under the sheets to give added support to my hips and pelvis.
Special Secret Tip:
You read that right-I put a towel under my fitted sheet. A small blanket works well too. Here's what you do: Fold the towel or blanket in half (and in half again if it's thin). Place it under the fitted sheet-so it doesn't move around during the night-under the small of your back and spreading down toward your knees. This extra support helps prevent your pelvis from sagging into the mattress. It might only make a difference of a few millimeters. But that is a huge difference when it comes to preventing the added stress that comes with remaining in any sleeping position all night long.
What's the Best Position to Sleep In?
As with the mattress you chose, the position you sleep in is based on your personal preference or physical limitations based on pain or restrictions from your doctor because of surgery. In general, back sleeping is the most stable position for your spine and the least irritating to your muscles. Side sleeping is the next best. Stomach sleep is the least desirable if your back is not adequately supported.
I personally like a modified side-lying position, using full-length body pillow. I sleep "hugging" the pillow with my arms and legs, which is really comfortable and takes pressure off my lower back. You should try it. Body pillows can be found at most retail bedding stores. They are not expensive and may give you an alternative sleeping position that will make a big difference in your comfort level, thus improving the quality and duration of sleep.
Why am I Sore When I Wake Up?
Typically, those with back pain don't roll over as much as those without pain. You may even find your self with limited movement. And because the hips are the heaviest part of the body, they sag into the mattress over time. That puts undue pressure on the ligaments, joints and muscles of the lower spine. This is why I recommend the added support under the fitted sheet.
Think of it as like stretching the same muscles for six to eight hours straight. Would that feel good? Of course not. So it's no wonder you wake up sore. Find a way to support your body and you will minimize the irritation.
I hope these tips help, and I encourage you to think of your own comfort-enhancing positions and/or techniques.
A Few More Tips
* Don't drink any fluids 60 minutes before bedtime. This is so you don't have to go to the bathroom and then have trouble falling back asleep.
* No physical activity for at least 45 minutes before bed. Exercising will rev your body up, making it hard to calm yourself and fall into a restful sleep.
* Take 10 deep breaths as you tell yourself you are going to sleep. When you awake you will be feeling great and ready for the new day.
* As you lay in bed ready to go to sleep, reflect on your day. Express gratitude and give thanks for all you have. It helps you look forward to waking up with renewed enthusiasm and the belief that tomorrow will bring you one day closer to your goals.
* Dress in warm bedclothes if you are cold and cool clothes if you are hot. I have taken this to the extreme and love the results. I wear wool socks, flannel pants, a sweatshirt and a knit hat. It sounds strange, but if you can minimize the stress on the body in this case trying to keep warm your body will be more relaxed. Healing is always better when the body is relaxed.
* Do some reading. In my work on back pain, I scour the latest resources and reference guides. So let me recommend and urge you to read the best book ever written on sleep. It's called "Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance," by Dr. James B. Mass. It's available on Amazon.com for about $10. That would be money well spent.
Rolfing Fort Worth-Four Series
By : John R. Barton
Rolfing and Rolf Movement have become similar terms used to describe technique that can foster a shift in structural and functional potentials. Rolf Movement will be the focus of this outline describing what a Rolf Movement four series incorporates into sessions to cultivate this shift.
Four independent sessions will explore breath, appendicular, axial, and cranial orientation and awareness. Simply by bringing awareness to an area, being with it and observing its intention, an individual can transform their container and initiation of expression.
After meeting with the client and discussing their history and information on the client intake evaluation, the first movement session can begin. Few are truly associated with their own breath, its rhythm, and when they hold it. It appears that the body organizes around the breath and its rhythm, be it hypo or hyperventilating. A walking exploration of breath and movement in gravity, fast and slow, is the best way to start the relationship.
When the client communicates a new awareness, have client move out of vertical gravity to supine position on the table to explore. The exploration should be from the top of the head to the bottom of the feet. A diaphragm release and integration can be utilized while the client breathes in and out of each bodily segment. The whole session should be at least an hour for standing and table exploration.
This second movement session should focus on support and how the feet and legs relate to the pelvis. The client should be able to begin with an increased awareness of breath and body from the first meeting. With the client vertical in gravity begin a walking assessment navigating sensation and awareness from the earth to the foot, from the foot up to the knee, and from the knee to the pelvis. Rolf yoga is great way to do some seated work with each foot, foot up toes down and toes up foot down.
Lye the client supine and explore heel drags with each foot. Knee overs help the client feel the relationship and weight of femur in hip, and sets up for Kaya Kalpa exercise to bring the support session together. These movements and exercises are technique for cultivating support for the pelvis.
As we move to the third movement session, we in turn move up the body looking at the relationship between the pelvic and shoulder girdles. Contra-lateral movement is the manifesting integration of the spinal engine. When there is little or no contra-lateral movement the mid-dorsal hinge needs a wake up call. With the client supine on the table, knees bent, and feet flat have client (push) right foot into table and (reach) across their body with the contra-lateral arm parallel with the right shoulder. The movement should be subtle, from the inside out.
Have client come into gravity and repeat in a seated position. A closed chain technique called Rolling wave is a great way to complete the integration. This technique moves from the foot to the hand and provides a serratus/transversus activation integration, which brings the work to the shoulder, neck and head.
Beginning with arm drops, feeling the weight and letting it fall without inhibition can address the head, neck and the shoulder girdle. The tendency is to hold on, and this is precisely what we are witnessing. Ocular decoupling limbs of expression affords the opportunity to release inhibitions in the range of motion restricted by perception, similar to ocular decoupling limbs of support which we did not do this series.
The final technique is called ocular-vestibular-cervical reflex. Its a large group of terms that communicates that the exproprioception feedback we use for hand-eye coordination will be able to release and reset. These four sessions combined will hopefully enable the client to experience a new reality. Humans spend allot of time looking, touching, and forming beliefs. Rolfing and The Rolf Movement techniques help our species to be more integrally informed.
The Certified Rolfing Ten Series has the ability to reduce pain and release tension in the connective and myofascial tissue of the body associated with TMJ, CTS, RLS, Fibromyalgia, Sciatica, Fascitis, Bunions, Scoliosis, and Cerebral Palsy. Fascial asymmetries can cause foot, leg, knee, hip, back, shoulder, neck, arm, hand, and head pain; integration therapy is necessary. Orthopedic, Chiropractic, Physical, and Massage Therapist recognize Rolfing and Rolf Movement as premium pain management utilizing Structural, Functional, and Postural Integration. Bioceuticals are an alternative,natural and non-toxic method of effectively addressing health and wellness through the lense of Bioceutical nutrition.
Rolfing and Rolf Movement have become similar terms used to describe technique that can foster a shift in structural and functional potentials. Rolf Movement will be the focus of this outline describing what a Rolf Movement four series incorporates into sessions to cultivate this shift.
Four independent sessions will explore breath, appendicular, axial, and cranial orientation and awareness. Simply by bringing awareness to an area, being with it and observing its intention, an individual can transform their container and initiation of expression.
After meeting with the client and discussing their history and information on the client intake evaluation, the first movement session can begin. Few are truly associated with their own breath, its rhythm, and when they hold it. It appears that the body organizes around the breath and its rhythm, be it hypo or hyperventilating. A walking exploration of breath and movement in gravity, fast and slow, is the best way to start the relationship.
When the client communicates a new awareness, have client move out of vertical gravity to supine position on the table to explore. The exploration should be from the top of the head to the bottom of the feet. A diaphragm release and integration can be utilized while the client breathes in and out of each bodily segment. The whole session should be at least an hour for standing and table exploration.
This second movement session should focus on support and how the feet and legs relate to the pelvis. The client should be able to begin with an increased awareness of breath and body from the first meeting. With the client vertical in gravity begin a walking assessment navigating sensation and awareness from the earth to the foot, from the foot up to the knee, and from the knee to the pelvis. Rolf yoga is great way to do some seated work with each foot, foot up toes down and toes up foot down.
Lye the client supine and explore heel drags with each foot. Knee overs help the client feel the relationship and weight of femur in hip, and sets up for Kaya Kalpa exercise to bring the support session together. These movements and exercises are technique for cultivating support for the pelvis.
As we move to the third movement session, we in turn move up the body looking at the relationship between the pelvic and shoulder girdles. Contra-lateral movement is the manifesting integration of the spinal engine. When there is little or no contra-lateral movement the mid-dorsal hinge needs a wake up call. With the client supine on the table, knees bent, and feet flat have client (push) right foot into table and (reach) across their body with the contra-lateral arm parallel with the right shoulder. The movement should be subtle, from the inside out.
Have client come into gravity and repeat in a seated position. A closed chain technique called Rolling wave is a great way to complete the integration. This technique moves from the foot to the hand and provides a serratus/transversus activation integration, which brings the work to the shoulder, neck and head.
Beginning with arm drops, feeling the weight and letting it fall without inhibition can address the head, neck and the shoulder girdle. The tendency is to hold on, and this is precisely what we are witnessing. Ocular decoupling limbs of expression affords the opportunity to release inhibitions in the range of motion restricted by perception, similar to ocular decoupling limbs of support which we did not do this series.
The final technique is called ocular-vestibular-cervical reflex. Its a large group of terms that communicates that the exproprioception feedback we use for hand-eye coordination will be able to release and reset. These four sessions combined will hopefully enable the client to experience a new reality. Humans spend allot of time looking, touching, and forming beliefs. Rolfing and The Rolf Movement techniques help our species to be more integrally informed.
The Certified Rolfing Ten Series has the ability to reduce pain and release tension in the connective and myofascial tissue of the body associated with TMJ, CTS, RLS, Fibromyalgia, Sciatica, Fascitis, Bunions, Scoliosis, and Cerebral Palsy. Fascial asymmetries can cause foot, leg, knee, hip, back, shoulder, neck, arm, hand, and head pain; integration therapy is necessary. Orthopedic, Chiropractic, Physical, and Massage Therapist recognize Rolfing and Rolf Movement as premium pain management utilizing Structural, Functional, and Postural Integration. Bioceuticals are an alternative,natural and non-toxic method of effectively addressing health and wellness through the lense of Bioceutical nutrition.
Benefits of Rolfing
By : John R. Barton
ccasionally you hear someone speak about Rolfing. It's quite possible that you or someone you know has experienced it. What is Rolfing-Structural Integration? It is an inquiry into the optimal functioning of the human being, to be nothing short of the whole truth. It is a system of body re-education and manipulation originally known as structural integration and the product of 50 years of study and practice by creator, Dr. Ida P. Rolf. Originally an organic chemist with the Rockefeller Institute, Dr. Rolf perfected the technique of Rolfing Structural Integration over many years before establishing a training program and a professional organization of around 1300 practitioners worldwide.
What separates Rolfing from other somatic practices is the Rolfers' premise about a person's relationship to themselves and to their environment: (1) most human beings are out of alignment with gravity (2) We function better when we are lined up with the gravitational field (3) The human body is so plastic that its alignment can be brought into harmony at anytime in a person's life. Research has shown that there is a more powerful sense of self, grace, ease, efficiency of movement and often the relief of stress caused by gravity resistant movement patterns.
The body is inherently a continuous matrix of connective and myofascial tissue called fascia that surrounds, supports, and permeates every muscle, bone, nerve and organ of the body. Rolfing manipulates and re-educates set holding patterns in the tissue and nervous system to release, realign, and balance the whole body, thus resolving discomfort, reducing compensations, and enabling a more authentic expression.
Fascia is the white body stocking under the skin that envelops every part of the body giving you the shape or form of your body. The problem begins when injury, out-of-balance movement and asymmetries are adopted by the body manifesting as inhibition, pain and dysfunction. The body will actually change shape to reflect how it is being used, thus structure and function are two sides of the same coin.
Research on Rolfing has begun to provide qualitative and quantitative data about its results. Dr. Valerie Hunt, Director of the Movement Behavior Laboratory at UCLA and DR. Julian Silverman, Research specialist of the California Department of Mental Hygiene, conducted experiments at Agnews State Hospital where subjects were tested before and after Rolfing for changes in neurological control of the muscles, for variations in results from stimuli and for biochemical changes. The results indicated that after Rolfing there is more efficient use of muscles, conserved energy, increased refinement of response, and a tendency for motor control to shift toward the more reflexive spinal centers.
In other words, Rolfing reveals resource and health that was always available, more potential. other research is ongoing within & without The Rolf Institute. Dr. Rolf's theory of body geometry led to the discovery that when an elbow, knee, or any other joint is properly balanced, the individual experiences an internal sense of rightness. The body senses that when its natural alignment in a single plane is no longer compromised there is a self-organizing order that is inherent in the nervous system and in gravity. So in a new geometry, there is a new orientation in space, which feels much more secure than a body off it's centerline of gravity. Each persons ideal geometry depends on navigating a set of contributing factors like a person's history, injuries, and asymmetries, to formulate a sequence of sessions customized for each client.
Dr. Rolf was famous for offering free clinics for children, whom can receive benefits as well. Sessions are around an hour and twenty minutes, and there are usually at least 10-20 sessions with each as a continuation of the previous one and a platform for the next, with more work at later times if needed. Sessions can cost from $120.00 per session and can be received weekly, bi-weekly, or monthly. Remember that your body is the most valuable possession ever so maintenance is priceless. The proper nutrition, exercise, and bodywork are extremely important.
Rolfing is considered the premier bodywork offered by somatic therapists. It is not massage therapy and it cannot accurately be described as therapy. It is a process of re-education in which a Rolfer seeks to help a client discover the most efficient way of using the body and disseminating impressions given the dis-ease, asymmetries, and virtue of that body.
There is a certain order of events and a client intake evaluation that a Rolfer considers in each program of sessions that will be discussed in subsequent articles. We will also discuss Rolf Movement, which has been defined as evoking an open and responsive body given all of the tenants of the Tonic Function model in which change in structure can be affected by change in perception, expression, and coordination. The premise of the Tonic Function model is that all pre-movement is unconscious movement and anyone of the four elements(structure-coordination-expression-impression) can be effected by any one of the others.
Therefore Structural manipulation works on the hardware and Rolf Movement fittingly should be equated to working on the software. The potential for more balanced movement and breath while standing, sitting, or moving is invaluable. So who is Rolfing for? Athletes, yogi's, martial artist, Grandmas, sisters, friends, neighbors, weight lifters, boxers, runners, artist, cyclist, poets, sedentary people and you.
The Certified Rolfing Ten Series has the ability to reduce pain and release tension in the connective and myofascial tissue of the body associated with TMJ, CTS, RLS, Fibromyalgia, Sciatica, Fascitis, Bunions, Scoliosis, and Cerebral Palsy. Fascial asymmetries can cause foot, leg, knee, hip, back, shoulder, neck, arm, hand, and head pain; integration therapy is necessary. Orthopedic, Chiropractic, Physical, and Massage Therapist recognize Rolfing and Rolf Movement as premium pain management utilizing Structural, Functional, and Postural Integration. Bioceuticals are an alternative,natural and non-toxic method of effectively addressing health and wellness through the lense of Bioceutical nutrition.
ccasionally you hear someone speak about Rolfing. It's quite possible that you or someone you know has experienced it. What is Rolfing-Structural Integration? It is an inquiry into the optimal functioning of the human being, to be nothing short of the whole truth. It is a system of body re-education and manipulation originally known as structural integration and the product of 50 years of study and practice by creator, Dr. Ida P. Rolf. Originally an organic chemist with the Rockefeller Institute, Dr. Rolf perfected the technique of Rolfing Structural Integration over many years before establishing a training program and a professional organization of around 1300 practitioners worldwide.
What separates Rolfing from other somatic practices is the Rolfers' premise about a person's relationship to themselves and to their environment: (1) most human beings are out of alignment with gravity (2) We function better when we are lined up with the gravitational field (3) The human body is so plastic that its alignment can be brought into harmony at anytime in a person's life. Research has shown that there is a more powerful sense of self, grace, ease, efficiency of movement and often the relief of stress caused by gravity resistant movement patterns.
The body is inherently a continuous matrix of connective and myofascial tissue called fascia that surrounds, supports, and permeates every muscle, bone, nerve and organ of the body. Rolfing manipulates and re-educates set holding patterns in the tissue and nervous system to release, realign, and balance the whole body, thus resolving discomfort, reducing compensations, and enabling a more authentic expression.
Fascia is the white body stocking under the skin that envelops every part of the body giving you the shape or form of your body. The problem begins when injury, out-of-balance movement and asymmetries are adopted by the body manifesting as inhibition, pain and dysfunction. The body will actually change shape to reflect how it is being used, thus structure and function are two sides of the same coin.
Research on Rolfing has begun to provide qualitative and quantitative data about its results. Dr. Valerie Hunt, Director of the Movement Behavior Laboratory at UCLA and DR. Julian Silverman, Research specialist of the California Department of Mental Hygiene, conducted experiments at Agnews State Hospital where subjects were tested before and after Rolfing for changes in neurological control of the muscles, for variations in results from stimuli and for biochemical changes. The results indicated that after Rolfing there is more efficient use of muscles, conserved energy, increased refinement of response, and a tendency for motor control to shift toward the more reflexive spinal centers.
In other words, Rolfing reveals resource and health that was always available, more potential. other research is ongoing within & without The Rolf Institute. Dr. Rolf's theory of body geometry led to the discovery that when an elbow, knee, or any other joint is properly balanced, the individual experiences an internal sense of rightness. The body senses that when its natural alignment in a single plane is no longer compromised there is a self-organizing order that is inherent in the nervous system and in gravity. So in a new geometry, there is a new orientation in space, which feels much more secure than a body off it's centerline of gravity. Each persons ideal geometry depends on navigating a set of contributing factors like a person's history, injuries, and asymmetries, to formulate a sequence of sessions customized for each client.
Dr. Rolf was famous for offering free clinics for children, whom can receive benefits as well. Sessions are around an hour and twenty minutes, and there are usually at least 10-20 sessions with each as a continuation of the previous one and a platform for the next, with more work at later times if needed. Sessions can cost from $120.00 per session and can be received weekly, bi-weekly, or monthly. Remember that your body is the most valuable possession ever so maintenance is priceless. The proper nutrition, exercise, and bodywork are extremely important.
Rolfing is considered the premier bodywork offered by somatic therapists. It is not massage therapy and it cannot accurately be described as therapy. It is a process of re-education in which a Rolfer seeks to help a client discover the most efficient way of using the body and disseminating impressions given the dis-ease, asymmetries, and virtue of that body.
There is a certain order of events and a client intake evaluation that a Rolfer considers in each program of sessions that will be discussed in subsequent articles. We will also discuss Rolf Movement, which has been defined as evoking an open and responsive body given all of the tenants of the Tonic Function model in which change in structure can be affected by change in perception, expression, and coordination. The premise of the Tonic Function model is that all pre-movement is unconscious movement and anyone of the four elements(structure-coordination-expression-impression) can be effected by any one of the others.
Therefore Structural manipulation works on the hardware and Rolf Movement fittingly should be equated to working on the software. The potential for more balanced movement and breath while standing, sitting, or moving is invaluable. So who is Rolfing for? Athletes, yogi's, martial artist, Grandmas, sisters, friends, neighbors, weight lifters, boxers, runners, artist, cyclist, poets, sedentary people and you.
The Certified Rolfing Ten Series has the ability to reduce pain and release tension in the connective and myofascial tissue of the body associated with TMJ, CTS, RLS, Fibromyalgia, Sciatica, Fascitis, Bunions, Scoliosis, and Cerebral Palsy. Fascial asymmetries can cause foot, leg, knee, hip, back, shoulder, neck, arm, hand, and head pain; integration therapy is necessary. Orthopedic, Chiropractic, Physical, and Massage Therapist recognize Rolfing and Rolf Movement as premium pain management utilizing Structural, Functional, and Postural Integration. Bioceuticals are an alternative,natural and non-toxic method of effectively addressing health and wellness through the lense of Bioceutical nutrition.
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