Here is something for the new year.
"Want to keep your New Year's fitness resolution? Join the (health) club
BY HEATHER NEWMAN • FREE PRESS STAFF WRITER • December 30, 2008
The snow has fallen, the holiday meals have piled up, and your exercise regimen has ground to a halt.
New Year's resolution season is right around the corner, and it's time to find a gym. You won't be alone in that quest.
January is a huge month for health clubs, with about a million people joining nationwide -- 50% more than during any other month of the year, according to the International Health, Racquet & Sportclub Association. And it notes that nearly 14% of all Michigan residents are health club members.
That membership boom means most clubs offer some of their best specials and promotions this time of year, so it's a great time to join. There are more clubs in Michigan than ever before; the association counted 950 last January, and the total had climbed by 25-30 clubs every year.
But what should you look for? A small club catering just to men, just to women or just to people who want 20-minute workouts? A gigantic Lifetime or LA Fitness all-inclusive club?
We asked fitness experts around the metro area to give their advice about what to look for when you're sizing up a club to join. Here's what they said:
Set goals. "The person needs to sit down and think about what their goals are and what their health history is," then pick a gym that fits that description, said Cliff Ewald, personal training coordinator at the Botsford Wellness Complex in Novi. Not all clubs are set up to handle people who have lower back pain, heart problems or diabetes, he points out. "That will help guide the way."
Pick something close to you. "It makes it a lot easier to go to the gym when it's only five minutes away," said Dr. Joseph Guettler, an orthopedic surgeon and sports medicine specialist at William Beaumont Hospital in Royal Oak.
Make sure the hours work. "You want a gym you can go to before and after work," Guettler said. The time of day you work out can affect what kinds of people are at the gym, so you'll want to check that out.
"Go to the gym at the time you plan to be there, to see what the crowd is like," suggests Jeff Watters, personal trainer and owner of Motor City Bootcamp and Watters Performance Enhancement.
Try it out. "Every reputable gym should offer you a free, one-day pass to check everything out, with no strings attached," Watters said. While you're there, check out how many employees are watching the floor -- are most people there personal trainers working with their clients, or are general staff members available if you have a question or run into trouble?
Ask about child care, if you need it. There might be times you'll be able to work out, but will have your child or children with you. That shouldn't be an excuse not to go. Many large clubs have baby-sitting areas or supervised kids areas you can use for an extra charge.
Is the club clean and in good repair? Check pads for cracks, machines for rust and dust and aerobic areas for cleaning stations that are stocked with disinfectants and sanitizers.
"Locker rooms are obvious, but check around the weight machines," Watters said. "If there are dust bunnies around them, they don't keep it that clean."
"It doesn't have to be brand-new," said John Vickers, assistant sports performance director at Velocity Sports Performance in Plymouth. "But if it looks new, it's being taken care of."
Check employee attitudes. "A lot of people look for good customer service," Vickers said. "When they walk into the gym, the workers have a smile on their faces and they know people by name."
Do you fit in? You'll stick with your workouts longer if you feel comfortable in the crowd at your new gym. When you walk in, look at who is working out: Are they like you in terms of age, fitness, dress? You'll probably feel at home if there is a wide variety of people or if most folks are like you.
Look for different equipment. "You want a gym with a variety of free weights as well as equipment," Guettler said. Most people will start with machines for strength training because they're easier to learn and safer to use, then they'll graduate to free weights. The same goes for aerobic machines such as bikes, treadmills, elliptical trainers and steppers.
"Gyms that have a variety of machines are a plus in my book," Guettler said. "Anything that can offer a person a variety of options."
It gives you a better workout and guarantees you won't burn out on a single exercise, he said.
Lots of classes equal lots of opportunities. Guettler suggested that a variety of classes are not only good for you, they're a good way to stay excited about your workout.
Some clubs offer team training, too, Vickers said -- a good way to stay motivated as you work out.
Watch for certifications. Certifications don't guarantee that fitness club employees are good trainers, but at least they indicate the trainers have sought extra knowledge about their field and acquired some solid training in the fundamentals. Names to look for, Ewald said: the American College of Sports Medicine, National Academy of Sports Medicine, National Strength and Conditioning Association and American Council on Exercise. Often their certifications will go by just their acronyms.
Are classes included? Ask the staff what services are in your basic membership and what's going to cost you extra -- and how much.
What other services do members get? Many clubs offer free fitness evaluations, screenings, orientations and even some customized fitness programs to new clients. You might not hear about them unless you ask.
Avoid contracts. Our experts agreed that long-term gym contracts are becoming less common, a change they liked. Look for a club that will do short-term contracts or no contracts at all. Now many clubs allow you to pay with an ongoing monthly subscription and let you cancel your membership any time, with a certain amount of notice.
Ask for a better deal. Ewald says that at one point when he was trying to cut costs, he negotiated a better deal with his gym in which he was paying less and coming in on certain days. Many clubs offer discount programs if you work out only at particular times or on a set number of days -- and with the economy the way it is, "We're all going to be looking for those kinds of options," he said."
For more on back pain, plese go to www.backpainloss.com
Happy New Year
Paul
Wednesday 31 December 2008
Tuesday 30 December 2008
Sunday 28 December 2008
Back to work!
Hello everyone.
I hope the holiday was good for you and Santa came down your chimeny with all you expected. If your beliefs meant you didnt celebrate at this time, I hope you are well and fit. For those of us who are now looking forward to work, and the new year, be the best and excell at everything you do.
Make a resoloution to live free of pain, stress and be fit and healthy.
Backpainloss will help with the first of those three. I am not sure if I should tackle stress or fitness next.
The obvious choice as a partner to www.backpainloss.com is fitness, after all the food and TV, it seems logical. A lot of folks are, however, suffering from stress and might need a helping hand.
Any thoughts anyone?
I can hear my wife with our Grandaughter, there is some stress and she goes back to work in the centre of London tomorrow. My wife that is, not our Grandaughter.
May I wish everyone a happy, healthy and back pain free new year.
All my love
Paul
I hope the holiday was good for you and Santa came down your chimeny with all you expected. If your beliefs meant you didnt celebrate at this time, I hope you are well and fit. For those of us who are now looking forward to work, and the new year, be the best and excell at everything you do.
Make a resoloution to live free of pain, stress and be fit and healthy.
Backpainloss will help with the first of those three. I am not sure if I should tackle stress or fitness next.
The obvious choice as a partner to www.backpainloss.com is fitness, after all the food and TV, it seems logical. A lot of folks are, however, suffering from stress and might need a helping hand.
Any thoughts anyone?
I can hear my wife with our Grandaughter, there is some stress and she goes back to work in the centre of London tomorrow. My wife that is, not our Grandaughter.
May I wish everyone a happy, healthy and back pain free new year.
All my love
Paul
Saturday 27 December 2008
Meadow Free press and Yoga
I hope everyone had a great Christmas, or whatever.
Here is an article on Yoga, hope you like it.
Yoga The Best Way To Relieve Back Pain
The back portion of our body is a structure made up of bone, muscles,soft tissues and nerves. You tend to rely on your back to be the workhorse of the body. The back can be particularly vulnerable to injury and pain. In fact, back pain is the most common reasons why people seek help from chiropractors, doctors and frequented the Spas for their massages as a form of a natural pain relief. Injuries due to overexertion and poor posture are among the most common why we developed back pain. Yoga is said to be a natural pain relief.
But before tying yoga, it's best to get your doctor's “go” signal because there are back pains which is often a result of a bio-mechanical imbalance in spinal structures, Once you thoroughly discussed it with your doctor; then that was the time to find a good yoga teacher. That yoga first press release can advise you on how far you can go with the yoga exercises and can decide which is safe for your particular type of condition. But if yoga is done without proper instruction, back pain relief may become your next mantra.
The Kinds of Yoga Exercises For a More Meaningful Back Pain Relief
Pelvic Tilts – is a classic therapeutic exercise used to stabilized body posture by strengthening the core musculature.
Supported Bridge Pose - this pose elevates the pelvis.
Recline Big Toe Pose - this pose addresses postural problem with a gentle stretch to the hamstring muscle
Supine Spinal Twist – it gently twists your spine while you are laying on the floor
IT'S A BALANCING ACT
Doing yoga to as a natural back pain relief cultivates a balance between strength and flexibility of the muscles of the body. Yoga releases the tension in the muscles, therefore, improving back pain. A particular yoga style called the “hatha” is highly recommended and so does rest press release format restoration classes. The hatha yoga is main emphasis is on alignment and it also incorporates breathing techniques which serves as a stress relief.
Your Yoga teacher can help you out with the manual adjustments. After all, the very nature why most people are leaning towards yoga is because it is really good for those who have back problems. But don't forget that there is limits on what you can do while practicing yoga to as a back pain relief. Also press backgrounder balancing yoga with the age-old practice of meditation which has been scientifically proven to maintain overall health and boost body resistance to some diseases.
Thus, yoga is one way to heal your back pains, it increases blood circulation, maintain a natural curvature of the spine which is crucial in avoiding lower back pain and an excellent therapy for sore back muscles, it helps reduces the risk of disability brought pr newswire press release pain. However, if doing yoga increases your back pain that is the only time you should stopped until absolute back pain relief is achieved.
Hope this wa sof help.
For more info on Back Pain, please go to www.backpainloss.com
Paul
Here is an article on Yoga, hope you like it.
Yoga The Best Way To Relieve Back Pain
The back portion of our body is a structure made up of bone, muscles,soft tissues and nerves. You tend to rely on your back to be the workhorse of the body. The back can be particularly vulnerable to injury and pain. In fact, back pain is the most common reasons why people seek help from chiropractors, doctors and frequented the Spas for their massages as a form of a natural pain relief. Injuries due to overexertion and poor posture are among the most common why we developed back pain. Yoga is said to be a natural pain relief.
But before tying yoga, it's best to get your doctor's “go” signal because there are back pains which is often a result of a bio-mechanical imbalance in spinal structures, Once you thoroughly discussed it with your doctor; then that was the time to find a good yoga teacher. That yoga first press release can advise you on how far you can go with the yoga exercises and can decide which is safe for your particular type of condition. But if yoga is done without proper instruction, back pain relief may become your next mantra.
The Kinds of Yoga Exercises For a More Meaningful Back Pain Relief
Pelvic Tilts – is a classic therapeutic exercise used to stabilized body posture by strengthening the core musculature.
Supported Bridge Pose - this pose elevates the pelvis.
Recline Big Toe Pose - this pose addresses postural problem with a gentle stretch to the hamstring muscle
Supine Spinal Twist – it gently twists your spine while you are laying on the floor
IT'S A BALANCING ACT
Doing yoga to as a natural back pain relief cultivates a balance between strength and flexibility of the muscles of the body. Yoga releases the tension in the muscles, therefore, improving back pain. A particular yoga style called the “hatha” is highly recommended and so does rest press release format restoration classes. The hatha yoga is main emphasis is on alignment and it also incorporates breathing techniques which serves as a stress relief.
Your Yoga teacher can help you out with the manual adjustments. After all, the very nature why most people are leaning towards yoga is because it is really good for those who have back problems. But don't forget that there is limits on what you can do while practicing yoga to as a back pain relief. Also press backgrounder balancing yoga with the age-old practice of meditation which has been scientifically proven to maintain overall health and boost body resistance to some diseases.
Thus, yoga is one way to heal your back pains, it increases blood circulation, maintain a natural curvature of the spine which is crucial in avoiding lower back pain and an excellent therapy for sore back muscles, it helps reduces the risk of disability brought pr newswire press release pain. However, if doing yoga increases your back pain that is the only time you should stopped until absolute back pain relief is achieved.
Hope this wa sof help.
For more info on Back Pain, please go to www.backpainloss.com
Paul
Tuesday 23 December 2008
Why I opened this Blogg
From the New Straits Times, a lot of Americans, and the rest of us, suffer from Back Pain.
The bane of BACK PAIN
Rajen M.
Email to friend Print article
While back pain is a complex subject, its causes can be identified and, in many cases, relief can be attained.
ONE-HALF of all working Americans admit having back pain symptoms each year. Back pain is one of the most common reasons for staying away from work. In fact, back pain is the second most common reason for visiting the doctor, outnumbered only by upper-respiratory infections.
Most cases of back pain are mechanical or non-organic -- meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
When the body is not seen as a whole, simple things are missed. That is why current technologies have done little to ease the pain of lower back ache sufferers. While back pain is a complex subject, its causes can be identified and, in many cases, relief can be attained.
The cause of lower back pain can be broken down into five primary problems. These five causes are interconnected. This breakdown is adapted from the St John Neuromuscular Therapy training -- a method of postural analysis and clinical massage therapy.
Except for pain caused by trauma or by cancer or rheumatoid arthritis, almost all lower back pain can be traced to one or a combination of these causes.
-Ischemia
In everyday language, this means "lack of blood flow". Tissues such as muscles cannot function properly. Without adequate blood to provide food and oxygen, soft tissues such as muscles, tendons and ligaments can build up lactic and other breakdown products of metabolism. This can become painful over time. Ischemia occurs when muscles are chronically contracted over a period of time.
- Trigger points
A "trigger point" is an area of the soft tissue which, after chronic contraction and reduced blood flow, becomes an area of high nerve activity.
For example, certain fibres in an ischemic muscle (a muscle with low blood) can become an unduly active trigger point in response to biochemical changes in the tissue.
Active trigger points cause referred sensation to other parts of the body. That sensation can be pain, tingling, numbness, thermal sensations (hot or cold), weakness, a general ache quality, or the feeling that "it just doesn't feel right".
For example, you might have a trigger point in a muscle of your lower back which refers sensation down into your buttocks, or even down the leg.
- Nerve compression and entrapment
This is pressure put on a nerve by a bone or an inter-vertebral disc. Nerve compression occurs when the spine becomes misaligned and one of the discs between the vertebrae gets squeezed on one side, causing it to bulge out on the other side. This "bulge" can put pressure on a spinal nerve causing pain.
Nerve entrapment is when a nerve is caught or pinched by the soft tissues. For example, the sciatic nerve (the largest nerve in the body) runs down through the buttocks and can become entrapped by the piriformis muscle when that muscle is very tight. This can result in pain flowing down the back of the leg.
- Structural imbalance
In a sense, this issue is the most significant of all. Structural imbalance is often the root problem responsible for ischemia, trigger points, and nerve compression or entrapment.
If the body is distorted off its centre line of gravity, compensating muscular patterns can result.
- Dysfunctional biomechanics
This is often a secondary result of structural imbalance and is caused by faulty movement patterns. Someone having a nagging lower back pain might hold her body in a restricted way and walk differently, showing a limited range of movement.
It is logical to do that. It is not recommended to fight against your body's self-imposed limitations. It is trying to protect you from pain.
However, "restrictions" are imposed on your body to prevent further damage to the injured areas. The structural imbalance needs to be addressed to relieve pain.
However, repetitive movements while you were injured can become patterned such that, even after the problem has been settled, you still move in a limited, protective way. That is why even a minimum regime of daily stretches can be vital to full recovery.
As you can see, there is quite a bit that you can do naturally in terms of stretching and exercise. There is also quite a bit that an occupational therapist can do as well. Similarly, chiropractors and osteopaths can do a lot in terms of treatment of trigger points and ischemia.
Datuk Dr Rajen M. is a pharmacist with a doctorate in holistic medicine. Email him at health@po.jaring.my
If you would like further information about back pain, please go to http://.www.backpainloss.com
Have a happy Christmass, and may all your wishes come true in the new year.
Paul
The bane of BACK PAIN
Rajen M.
Email to friend Print article
While back pain is a complex subject, its causes can be identified and, in many cases, relief can be attained.
ONE-HALF of all working Americans admit having back pain symptoms each year. Back pain is one of the most common reasons for staying away from work. In fact, back pain is the second most common reason for visiting the doctor, outnumbered only by upper-respiratory infections.
Most cases of back pain are mechanical or non-organic -- meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
When the body is not seen as a whole, simple things are missed. That is why current technologies have done little to ease the pain of lower back ache sufferers. While back pain is a complex subject, its causes can be identified and, in many cases, relief can be attained.
The cause of lower back pain can be broken down into five primary problems. These five causes are interconnected. This breakdown is adapted from the St John Neuromuscular Therapy training -- a method of postural analysis and clinical massage therapy.
Except for pain caused by trauma or by cancer or rheumatoid arthritis, almost all lower back pain can be traced to one or a combination of these causes.
-Ischemia
In everyday language, this means "lack of blood flow". Tissues such as muscles cannot function properly. Without adequate blood to provide food and oxygen, soft tissues such as muscles, tendons and ligaments can build up lactic and other breakdown products of metabolism. This can become painful over time. Ischemia occurs when muscles are chronically contracted over a period of time.
- Trigger points
A "trigger point" is an area of the soft tissue which, after chronic contraction and reduced blood flow, becomes an area of high nerve activity.
For example, certain fibres in an ischemic muscle (a muscle with low blood) can become an unduly active trigger point in response to biochemical changes in the tissue.
Active trigger points cause referred sensation to other parts of the body. That sensation can be pain, tingling, numbness, thermal sensations (hot or cold), weakness, a general ache quality, or the feeling that "it just doesn't feel right".
For example, you might have a trigger point in a muscle of your lower back which refers sensation down into your buttocks, or even down the leg.
- Nerve compression and entrapment
This is pressure put on a nerve by a bone or an inter-vertebral disc. Nerve compression occurs when the spine becomes misaligned and one of the discs between the vertebrae gets squeezed on one side, causing it to bulge out on the other side. This "bulge" can put pressure on a spinal nerve causing pain.
Nerve entrapment is when a nerve is caught or pinched by the soft tissues. For example, the sciatic nerve (the largest nerve in the body) runs down through the buttocks and can become entrapped by the piriformis muscle when that muscle is very tight. This can result in pain flowing down the back of the leg.
- Structural imbalance
In a sense, this issue is the most significant of all. Structural imbalance is often the root problem responsible for ischemia, trigger points, and nerve compression or entrapment.
If the body is distorted off its centre line of gravity, compensating muscular patterns can result.
- Dysfunctional biomechanics
This is often a secondary result of structural imbalance and is caused by faulty movement patterns. Someone having a nagging lower back pain might hold her body in a restricted way and walk differently, showing a limited range of movement.
It is logical to do that. It is not recommended to fight against your body's self-imposed limitations. It is trying to protect you from pain.
However, "restrictions" are imposed on your body to prevent further damage to the injured areas. The structural imbalance needs to be addressed to relieve pain.
However, repetitive movements while you were injured can become patterned such that, even after the problem has been settled, you still move in a limited, protective way. That is why even a minimum regime of daily stretches can be vital to full recovery.
As you can see, there is quite a bit that you can do naturally in terms of stretching and exercise. There is also quite a bit that an occupational therapist can do as well. Similarly, chiropractors and osteopaths can do a lot in terms of treatment of trigger points and ischemia.
Datuk Dr Rajen M. is a pharmacist with a doctorate in holistic medicine. Email him at health@po.jaring.my
If you would like further information about back pain, please go to http://.www.backpainloss.com
Have a happy Christmass, and may all your wishes come true in the new year.
Paul
From the Times Online
Something I read" Is your personal Trainer damaging your Health"
Have a read, I would love some comments
Nicole Thornley was never seriously out of shape. A former international swimmer who represented England and Great Britain in Commonwealth and European championships, she had long considered super-fitness her priority. Years of training meant that her 5ft 10in frame was just under 9 stones of toned muscle. On retiring from competitive swimming in 2005, however, she found herself facing the reality of less athletic mortals.
“I’ve never been fat, but I needed to tone up,” says the 31-year-old. “I joined a gym, but didn’t know which equipment to use as all I’d ever done was swim.” Needing direction, Thornley put her faith in a personal trainer she hired at her gym. It was a decision that she thought would re-ignite her passion for exercise; instead it left her barely able to walk.
Like the 80,000 people expected to join the gym rush in January — a figure that is 65 per cent higher than in any other month of the year — Thornley felt that the tailored fitness regimen offered by a personal trainer would benefit her far more than group classes. But her experience should serve as a warning to those who plan to take a similar route.
In recent years, attempts have been made to regulate the personal training business and weed out unscrupulous practitioners with the launch of the Register of Exercise Professionals (REPS). This government-backed programme provides a guarantee that those on its books meet required standards.
Jean-Ann Marnoch, chief registrar of REPS, says that there are 27,000 personal trainers on the books of REPS and adds “to be safe, no one should hire a trainer before checking that they are on the national register”.
The last thing Thornley expected was to end up seriously injured following advice she was given. “I had full confidence in my trainer as he seemed to know what he was doing. He took various assessments and then designed a programme specifically for me,” she says. “I signed up for six sessions and he introduced me to several new exercises and pieces of equipment in the gym.” One of those was the popular Smith machine, used to perform squat exercises with added resistance and consisting of a rack with a suspended barbell that moves up and down on steel runners.
“I had never used the Smith machine before,” Thornley says. “But by my fourth personal training session I was asked to squat with 145lb — much more than my total body weight.”
Finishing her session that Friday evening, Thornley sensed something wasn’t right. Later that evening she felt excruciating pain in her back. “I lost consciousness and by the following morning I could barely lift my head off the pillow,” she says. “I rang the hospital and was told to take painkillers and anti-inflammatories and to go to my doctors first thing on Monday morning.” It was the beginning of what Thornley describes as a spiral of despair. Over the next four months the pain persisted and she twice lost consciousness.
In February 2006 she was admitted to accident and emergency, where she was injected with morphine. “Since then I’ve had time off work, been unable to drive and have been dependent on painkillers,” Thornley says. “I had physiotherapy, chiropractic sessions, acupuncture, tranquil- isers and an epidural.” An MRI scan revealed that two intervertebral discs had been ruptured, including one prolapse disc and a segment of disc material lodged on the sciatic nerve. In the end, surgery was the only option.
“When I was just 29, I had an operation on my back,” Thornley says. “But I was recently told by my surgeon that the symptoms I've got now, including back and leg pain, are likely to be permanent.” With legal proceedings under way, the gym company denies all liability and responsibility for Thornley’s injury, although she and her medical team are convinced that her injuries resulted directly from her personal training session three years ago. Her experience is far from isolated. Physiotherapists increasingly find that their workload consists of clients who were injured during personal training sessions.
In one case, a woman practising a wide-legged stretch was pushed so forcefully by her personal trainer that she broke her pelvic bone. “So many people now hire a trainer to get them fit,” says Sammy Margo of the Chartered Society of Physiotherapy. “And so many patients are coming in for treatment for injuries that have taken place when a trainer has pushed the person too far or advised bad technique.”
In the UK, anyone can legally set themselves up as a personal trainer, regardless of knowledge and experience. Fitness qualifications vary enormously from weekend packages or correspondence courses to the rigorous YMCAFit courses for per- sonal trainers and exercise-related degrees that incorporate the study of anatomy, physiology, nutrition and stress management as well as exercise prescription.
However, loopholes exist that mean cowboy trainers can still legitimately offer their services. “Although it is a good benchmark, being on the REPS is voluntary,” says Robin Gargrave, director of the YMCA’s fitness industry training department. “A good personal trainer will have all the skills to tailor a programme for someone’s needs,” Gargrave says. “But what too often happens is that ordinary gym staff pull on a personal trainer’s shirt to earn some extra money, even though they are not qualified to do anything other than take classes or supervise workouts. It is frightening.” It seems that we are heading the way of America, where lawsuits against personal trainers are increasingly common.
In the latest, in October, a Northern Virginia jury awarded $300,000 to a former US Navy sailor who sued a gym for a workout that left him permanently disabled. Makimba Mimms, 29, says that the high-intensity CrossFit circuit training session that he attended in December 2005 was led by an under-qualified trainer who did not supervise him properly. Medical documents produced at the trial revealed that he had suffered a severe case of rhabdomyolysis, a potentially fatal condition caused by the rapid breakdown of muscle fibres. As the muscle fibres are leaked into the bloodstream, their toxicity raises the risk of kidney damage or failure. He urinated blood and his legs swelled immediately after the session. Three years later, Mimms cannot stand for long periods and still experiences much pain.
Thornley’s warning to those who are eager to get fit is to proceed with caution and cynicism. “I was someone who had always been fit and was used to exercising, yet I have spent the past few years depressed, on painkilling drugs and in physiotherapy,” she says.
“You put your trust in a personal trainer but it can be exploited. If it can happen to me, it can happen to anyone.”
Choosing a personal trainer: essential tips
-Trainers’ fees range from £20 to £70 per hour. On average, you will need 2-3 sessions a week to get results. Britain’s leading personal trainer, Matt Roberts, says that a good trainer should ask detailed questions about your health, lifestyle and fitness history and carry out physiological assessments including heart rate, blood pressure and body fat tests.
- Make sure that there is no personality clash.
- Check out at least three trainers and contact them either via e-mail or by phone. Discuss your needs. If you don’t like the way they propose to train you, strike them off your list.
- Once you have decided on someone, always meet in a public place and ask to see his or her qualification certificates and insurance documents. He or she should also be trained in first aid.
- Check that the trainer is on the Register of Exercise Professionals (exerciseregister.org)
A lot of us will think about exercise in the new year, I am roughing out the outline of a fitness program at home myself.
Think about what you want to do, enjoy the holiday.
Paul
Have a read, I would love some comments
Nicole Thornley was never seriously out of shape. A former international swimmer who represented England and Great Britain in Commonwealth and European championships, she had long considered super-fitness her priority. Years of training meant that her 5ft 10in frame was just under 9 stones of toned muscle. On retiring from competitive swimming in 2005, however, she found herself facing the reality of less athletic mortals.
“I’ve never been fat, but I needed to tone up,” says the 31-year-old. “I joined a gym, but didn’t know which equipment to use as all I’d ever done was swim.” Needing direction, Thornley put her faith in a personal trainer she hired at her gym. It was a decision that she thought would re-ignite her passion for exercise; instead it left her barely able to walk.
Like the 80,000 people expected to join the gym rush in January — a figure that is 65 per cent higher than in any other month of the year — Thornley felt that the tailored fitness regimen offered by a personal trainer would benefit her far more than group classes. But her experience should serve as a warning to those who plan to take a similar route.
In recent years, attempts have been made to regulate the personal training business and weed out unscrupulous practitioners with the launch of the Register of Exercise Professionals (REPS). This government-backed programme provides a guarantee that those on its books meet required standards.
Jean-Ann Marnoch, chief registrar of REPS, says that there are 27,000 personal trainers on the books of REPS and adds “to be safe, no one should hire a trainer before checking that they are on the national register”.
The last thing Thornley expected was to end up seriously injured following advice she was given. “I had full confidence in my trainer as he seemed to know what he was doing. He took various assessments and then designed a programme specifically for me,” she says. “I signed up for six sessions and he introduced me to several new exercises and pieces of equipment in the gym.” One of those was the popular Smith machine, used to perform squat exercises with added resistance and consisting of a rack with a suspended barbell that moves up and down on steel runners.
“I had never used the Smith machine before,” Thornley says. “But by my fourth personal training session I was asked to squat with 145lb — much more than my total body weight.”
Finishing her session that Friday evening, Thornley sensed something wasn’t right. Later that evening she felt excruciating pain in her back. “I lost consciousness and by the following morning I could barely lift my head off the pillow,” she says. “I rang the hospital and was told to take painkillers and anti-inflammatories and to go to my doctors first thing on Monday morning.” It was the beginning of what Thornley describes as a spiral of despair. Over the next four months the pain persisted and she twice lost consciousness.
In February 2006 she was admitted to accident and emergency, where she was injected with morphine. “Since then I’ve had time off work, been unable to drive and have been dependent on painkillers,” Thornley says. “I had physiotherapy, chiropractic sessions, acupuncture, tranquil- isers and an epidural.” An MRI scan revealed that two intervertebral discs had been ruptured, including one prolapse disc and a segment of disc material lodged on the sciatic nerve. In the end, surgery was the only option.
“When I was just 29, I had an operation on my back,” Thornley says. “But I was recently told by my surgeon that the symptoms I've got now, including back and leg pain, are likely to be permanent.” With legal proceedings under way, the gym company denies all liability and responsibility for Thornley’s injury, although she and her medical team are convinced that her injuries resulted directly from her personal training session three years ago. Her experience is far from isolated. Physiotherapists increasingly find that their workload consists of clients who were injured during personal training sessions.
In one case, a woman practising a wide-legged stretch was pushed so forcefully by her personal trainer that she broke her pelvic bone. “So many people now hire a trainer to get them fit,” says Sammy Margo of the Chartered Society of Physiotherapy. “And so many patients are coming in for treatment for injuries that have taken place when a trainer has pushed the person too far or advised bad technique.”
In the UK, anyone can legally set themselves up as a personal trainer, regardless of knowledge and experience. Fitness qualifications vary enormously from weekend packages or correspondence courses to the rigorous YMCAFit courses for per- sonal trainers and exercise-related degrees that incorporate the study of anatomy, physiology, nutrition and stress management as well as exercise prescription.
However, loopholes exist that mean cowboy trainers can still legitimately offer their services. “Although it is a good benchmark, being on the REPS is voluntary,” says Robin Gargrave, director of the YMCA’s fitness industry training department. “A good personal trainer will have all the skills to tailor a programme for someone’s needs,” Gargrave says. “But what too often happens is that ordinary gym staff pull on a personal trainer’s shirt to earn some extra money, even though they are not qualified to do anything other than take classes or supervise workouts. It is frightening.” It seems that we are heading the way of America, where lawsuits against personal trainers are increasingly common.
In the latest, in October, a Northern Virginia jury awarded $300,000 to a former US Navy sailor who sued a gym for a workout that left him permanently disabled. Makimba Mimms, 29, says that the high-intensity CrossFit circuit training session that he attended in December 2005 was led by an under-qualified trainer who did not supervise him properly. Medical documents produced at the trial revealed that he had suffered a severe case of rhabdomyolysis, a potentially fatal condition caused by the rapid breakdown of muscle fibres. As the muscle fibres are leaked into the bloodstream, their toxicity raises the risk of kidney damage or failure. He urinated blood and his legs swelled immediately after the session. Three years later, Mimms cannot stand for long periods and still experiences much pain.
Thornley’s warning to those who are eager to get fit is to proceed with caution and cynicism. “I was someone who had always been fit and was used to exercising, yet I have spent the past few years depressed, on painkilling drugs and in physiotherapy,” she says.
“You put your trust in a personal trainer but it can be exploited. If it can happen to me, it can happen to anyone.”
Choosing a personal trainer: essential tips
-Trainers’ fees range from £20 to £70 per hour. On average, you will need 2-3 sessions a week to get results. Britain’s leading personal trainer, Matt Roberts, says that a good trainer should ask detailed questions about your health, lifestyle and fitness history and carry out physiological assessments including heart rate, blood pressure and body fat tests.
- Make sure that there is no personality clash.
- Check out at least three trainers and contact them either via e-mail or by phone. Discuss your needs. If you don’t like the way they propose to train you, strike them off your list.
- Once you have decided on someone, always meet in a public place and ask to see his or her qualification certificates and insurance documents. He or she should also be trained in first aid.
- Check that the trainer is on the Register of Exercise Professionals (exerciseregister.org)
A lot of us will think about exercise in the new year, I am roughing out the outline of a fitness program at home myself.
Think about what you want to do, enjoy the holiday.
Paul
Tuesday 16 December 2008
Back pain loss, and headache
Something from Houston, this time
"Houston Chronicle members
So many ways to treat so many types of headache
Treatments can vary
So many ways to treat so many types of headache
Treatments can vary widely, from medication to surgery or herbs
By CINDY GEORGE Copyright 2008 Houston Chronicle
Dec. 14, 2008, 9:09AM
Share Print Email Del.icio.usDiggTechnoratiYahoo! BuzzConstant shooting, stinging, throbbing and other painful head-pounding could ruin — or rule — your life.
Up to 35 million Americans suffer migraine and other forms of headache, according to the American Academy of Neurology.
• FOUR TYPES: The main types of headaches are tension, migraine, cluster and hormone.
Tension headaches, the most common, cause a band-like sensation or other pressure around the head. Most migraine headaches occur on one side of the head. Described as the most intense, cluster headaches attack in groups. Hormone headaches are associated with women's menstrual cycles.
• OTHER TYPES: You might also experience over-medication rebound headaches, sinus headaches and those caused by brain abnormalities, including tumors.
• TRIGGERS: Stress, certain foods and sleeping patterns can trigger headaches.
"Eating meals regularly, staying well-hydrated and trying to minimize stress in life, sleeping well and getting exercise really do make a difference," said Dr. Pamela Blake, a Houston neurologist at Memorial Hermann Northwest.
Changing weather that causes barometric pressure to spike or dip could be the culprit.
"When the fronts are coming in, primarily in the spring and fall, that will trigger headaches in the front of the head or face,"said Dr. Howard S. Derman, a neurologist at The Methodist Hospital. "People sometimes think those are sinus headaches because of spring flowers, but they're really not."
The same concept applies to people plagued with head pain while flying, hiking or mountain-climbing.
• FOOD AND DRINKS TO AVOID: "Red wine is at the top of the list," Derman said.
Tyramine, found in chocolate, aged cheeses, vinegar, sour cream, soy sauce and yogurt can trigger headaches. So can nitrites, the preservatives found in smoked fish and many processed meats, and MSG — a flavor enhancer found in a wide variety of processed foods. Also watch your caffeine; too little or too much can bring on a headache.
• SLEEP: Evaluating your shut-eye might help, especially for migraines.
"If we can get them to sleep, their headaches generally do better," said Derman, also director of the Headache Clinic at the Methodist Neurological Institute.
• STAY HYDRATED AND FED: Dehydration and long periods without eating are often-overlooked headache triggers.
• EYE STRAIN: The strain from reading in dim light, extended reading or driving sessions as well as an outdated prescription for contacts or glasses can hurt your head.
• IT MAY NOT BE A HEADACHE: If the pain in back of your head has been constant for five years, "that's not a migraine, that's a nerve problem" said Blake, director of the Headache Center of Northwest.
So, what to do about it?
New headache and migraine treatments, including a two-in-one pill, surgery and an implant, could take the pain away.
Medication:
• WHAT'S NEW: This spring, the U.S. Food and Drug Administration approved a new migraine pill called Treximet, which combines the active ingredient in the migraine medicine Imitrex with a painkiller.
"The drugs work together to treat the headache and if there is a recurrence, there's a little medicine on board that may kick in later," Derman said.
• PREVENTIVES: Several anti-seizure drugs and anti-depressants are bringing headache and migraine patients' relief, including Topamax and Cymbalta.
Procedures
• NERVE BLOCK: The occipital nerve block, called ONB, is a 10-minute outpatient steroid injection around pinched nerves that stretch from the upper neck to the back of the eyes.
"That will help relieve chronic daily headaches and migraines," Derman said.
The medication doesn't go into the bloodstream and there are no side effects from the steroids, he said.
After 140 procedures in the last 18 months, Derman reports a 65 percent success rate.
• NERVE DECOMPRESSSION SURGERY: Involves an incision at the back of the head to remove thick tissue that squeezes occipital nerves.
"The decompression is very effective in relieving headaches that have been going on for years," Blake said. She evaluates patients and determines which nerves need the operation.
A surgeon performs the decompression. Ideal candidates have had daily, constant headaches for more than 6 months and do not respond well to medications. About half of patients with insurance are covered for the procedure.
• NERVE STIMULATION IMPLANT: A device connected to a battery pack, similar to a pacemaker, is placed under the skin to stimulate occipital nerves and drown out pain.
"The theory is that your brain can only listen to one type of stimulation at a time," Blake said. "If we can drive out painful stimulus with painless stimulus, the brain will listen to that."
This is an option for people who did not respond to decompression surgery or whose insurance will not cover the surgery.
Alternative methods
Magnesium, CoQ10, the medicinal herb Feverfew and other over-the counter supplements may help. Some people find relief with acupuncture and biofeedback. "I'm supportive of all treatment regimens, if they work for you," Derman said.
cindy.george@chron.com!
Hope this is of interest.
For more of interest concerning back pain loss, then why not look at www.backpainloss.com
Bye
Paul
"Houston Chronicle members
So many ways to treat so many types of headache
Treatments can vary
So many ways to treat so many types of headache
Treatments can vary widely, from medication to surgery or herbs
By CINDY GEORGE Copyright 2008 Houston Chronicle
Dec. 14, 2008, 9:09AM
Share Print Email Del.icio.usDiggTechnoratiYahoo! BuzzConstant shooting, stinging, throbbing and other painful head-pounding could ruin — or rule — your life.
Up to 35 million Americans suffer migraine and other forms of headache, according to the American Academy of Neurology.
• FOUR TYPES: The main types of headaches are tension, migraine, cluster and hormone.
Tension headaches, the most common, cause a band-like sensation or other pressure around the head. Most migraine headaches occur on one side of the head. Described as the most intense, cluster headaches attack in groups. Hormone headaches are associated with women's menstrual cycles.
• OTHER TYPES: You might also experience over-medication rebound headaches, sinus headaches and those caused by brain abnormalities, including tumors.
• TRIGGERS: Stress, certain foods and sleeping patterns can trigger headaches.
"Eating meals regularly, staying well-hydrated and trying to minimize stress in life, sleeping well and getting exercise really do make a difference," said Dr. Pamela Blake, a Houston neurologist at Memorial Hermann Northwest.
Changing weather that causes barometric pressure to spike or dip could be the culprit.
"When the fronts are coming in, primarily in the spring and fall, that will trigger headaches in the front of the head or face,"said Dr. Howard S. Derman, a neurologist at The Methodist Hospital. "People sometimes think those are sinus headaches because of spring flowers, but they're really not."
The same concept applies to people plagued with head pain while flying, hiking or mountain-climbing.
• FOOD AND DRINKS TO AVOID: "Red wine is at the top of the list," Derman said.
Tyramine, found in chocolate, aged cheeses, vinegar, sour cream, soy sauce and yogurt can trigger headaches. So can nitrites, the preservatives found in smoked fish and many processed meats, and MSG — a flavor enhancer found in a wide variety of processed foods. Also watch your caffeine; too little or too much can bring on a headache.
• SLEEP: Evaluating your shut-eye might help, especially for migraines.
"If we can get them to sleep, their headaches generally do better," said Derman, also director of the Headache Clinic at the Methodist Neurological Institute.
• STAY HYDRATED AND FED: Dehydration and long periods without eating are often-overlooked headache triggers.
• EYE STRAIN: The strain from reading in dim light, extended reading or driving sessions as well as an outdated prescription for contacts or glasses can hurt your head.
• IT MAY NOT BE A HEADACHE: If the pain in back of your head has been constant for five years, "that's not a migraine, that's a nerve problem" said Blake, director of the Headache Center of Northwest.
So, what to do about it?
New headache and migraine treatments, including a two-in-one pill, surgery and an implant, could take the pain away.
Medication:
• WHAT'S NEW: This spring, the U.S. Food and Drug Administration approved a new migraine pill called Treximet, which combines the active ingredient in the migraine medicine Imitrex with a painkiller.
"The drugs work together to treat the headache and if there is a recurrence, there's a little medicine on board that may kick in later," Derman said.
• PREVENTIVES: Several anti-seizure drugs and anti-depressants are bringing headache and migraine patients' relief, including Topamax and Cymbalta.
Procedures
• NERVE BLOCK: The occipital nerve block, called ONB, is a 10-minute outpatient steroid injection around pinched nerves that stretch from the upper neck to the back of the eyes.
"That will help relieve chronic daily headaches and migraines," Derman said.
The medication doesn't go into the bloodstream and there are no side effects from the steroids, he said.
After 140 procedures in the last 18 months, Derman reports a 65 percent success rate.
• NERVE DECOMPRESSSION SURGERY: Involves an incision at the back of the head to remove thick tissue that squeezes occipital nerves.
"The decompression is very effective in relieving headaches that have been going on for years," Blake said. She evaluates patients and determines which nerves need the operation.
A surgeon performs the decompression. Ideal candidates have had daily, constant headaches for more than 6 months and do not respond well to medications. About half of patients with insurance are covered for the procedure.
• NERVE STIMULATION IMPLANT: A device connected to a battery pack, similar to a pacemaker, is placed under the skin to stimulate occipital nerves and drown out pain.
"The theory is that your brain can only listen to one type of stimulation at a time," Blake said. "If we can drive out painful stimulus with painless stimulus, the brain will listen to that."
This is an option for people who did not respond to decompression surgery or whose insurance will not cover the surgery.
Alternative methods
Magnesium, CoQ10, the medicinal herb Feverfew and other over-the counter supplements may help. Some people find relief with acupuncture and biofeedback. "I'm supportive of all treatment regimens, if they work for you," Derman said.
cindy.george@chron.com!
Hope this is of interest.
For more of interest concerning back pain loss, then why not look at www.backpainloss.com
Bye
Paul
Back Pain down under
Science alert, Australia and New Zealand had this to say
"Back pain hurts 5 million Aussies
Tuesday, 16 December 2008
George Institute for International Health
Clinicians tend to treat back pain well, but need to
focus on preventing it from returning, the
researchers suggest.
A new study by researchers at The George Institute for International Health has found that back pain is a reoccurring problem for five million Australians.
According to lead author, Professor Chris Maher, Director of Musculoskeletal Research at The George Institute, “After an episode of back pain resolves, one in four people will experience a recurrence within one year. This explains why around 25 per cent of the Australian population suffers from back pain at any one time.”
Low back pain is the most prevalent and costly musculoskeletal condition in Australia, estimated to cost up to $1 billion per annum with indirect costs exceeding $8 billion. It is also the most common health condition causing older Australians to be absent from the labour force.
According to Professor Maher, patients and clinicians need to shift their focus to prevention. “We tend to treat the pain when it’s there, but when you recover, patients rarely take steps to prevent the problem from returning. People understand the message about lifting correctly but heavy lifting is only one of the risk factors for developing back pain. What many people do not understand is that some of the risk factors for back pain are also the risk factors for other chronic diseases like heart disease. My advice is that people should take a similar approach to back health, as they do for heart health – eating right, exercise and a healthy lifestyle is definitely good for your heart, and also your spine,” he added.
“Good, previous research has shown participation in an exercise program after the original episode of low back pain is highly effective in preventing recurrence. Those in the exercise group had half the rate of recurrence of the control group. Other studies have indicated that strengthening muscles and developing fitness show some benefit in avoiding recurring back pain. Mental stress also increases the risk of back pain so including stress management in a health promotion approach would be a sensible way to reduce your chances of back pain. Just paying attention to lifting correctly is probably not enough, a holistic approach is really best.”
Researchers reviewed patients who had recovered from their initial back pain within six weeks. Patients saw a range of treatments from general practitioners, physiotherapists and chiropractors in Australia. 353 patients were followed over one year and contacted at six weeks, three months and 12 months."
Thought provoking
For more thoughts on back pain go to www.backpainloss.com
"Back pain hurts 5 million Aussies
Tuesday, 16 December 2008
George Institute for International Health
Clinicians tend to treat back pain well, but need to
focus on preventing it from returning, the
researchers suggest.
A new study by researchers at The George Institute for International Health has found that back pain is a reoccurring problem for five million Australians.
According to lead author, Professor Chris Maher, Director of Musculoskeletal Research at The George Institute, “After an episode of back pain resolves, one in four people will experience a recurrence within one year. This explains why around 25 per cent of the Australian population suffers from back pain at any one time.”
Low back pain is the most prevalent and costly musculoskeletal condition in Australia, estimated to cost up to $1 billion per annum with indirect costs exceeding $8 billion. It is also the most common health condition causing older Australians to be absent from the labour force.
According to Professor Maher, patients and clinicians need to shift their focus to prevention. “We tend to treat the pain when it’s there, but when you recover, patients rarely take steps to prevent the problem from returning. People understand the message about lifting correctly but heavy lifting is only one of the risk factors for developing back pain. What many people do not understand is that some of the risk factors for back pain are also the risk factors for other chronic diseases like heart disease. My advice is that people should take a similar approach to back health, as they do for heart health – eating right, exercise and a healthy lifestyle is definitely good for your heart, and also your spine,” he added.
“Good, previous research has shown participation in an exercise program after the original episode of low back pain is highly effective in preventing recurrence. Those in the exercise group had half the rate of recurrence of the control group. Other studies have indicated that strengthening muscles and developing fitness show some benefit in avoiding recurring back pain. Mental stress also increases the risk of back pain so including stress management in a health promotion approach would be a sensible way to reduce your chances of back pain. Just paying attention to lifting correctly is probably not enough, a holistic approach is really best.”
Researchers reviewed patients who had recovered from their initial back pain within six weeks. Patients saw a range of treatments from general practitioners, physiotherapists and chiropractors in Australia. 353 patients were followed over one year and contacted at six weeks, three months and 12 months."
Thought provoking
For more thoughts on back pain go to www.backpainloss.com
Saturday 13 December 2008
Cant get enough exercise for Back Pain Loss
From the Health News Digest
"(HealthNewsDigest.com) - ALEXANDRIA, VA, — The American Physical Therapy Association (APTA) is urging patients with musculoskeletal pain to consider treatment by a physical therapist, in light of a new federal survey showing that more than one-third of American adults and nearly 12 percent of children use alternative medicine – with back and neck pain being the top reasons for treatment. Results of the 2007 survey of more than 32,000 Americans were released Dec. 11 by the National Institutes of Health’s National Center for Complementary and Alternative Medicine.
According to APTA, physical therapy offers an evidence-based, time-tested solution to these common conditions in comparison to alternative treatments.
For neck pain, for example, a recent study published in the medical journal Spine found that when patients received up to six treatments of manual physical therapy and exercise, they not only experienced pain relief, but were also less likely to seek additional medical care up to one year following treatment.
“This study, demonstrating the efficacy of physical therapy for a condition as widespread as neck pain, is particularly relevant in today’s challenging economic environment,” according to the study’s lead researcher and APTA spokesman Michael Walker, PT, DSc, OCS, CSCS, FAAOMPT. “The Kaiser Foundation, for instance, recently found that more than half of all Americans are not taking prescribed medication and postponing needed medical care in an effort to save money. It is important for consumers to know that there are effective, conservative solutions such as physical therapy available.[1]”
Walker’s study compared the effectiveness of a three-week program of manual physical therapy and exercise to a minimal intervention treatment approach for patients with neck pain.
Study participants consisted of 94 patients with a primary complaint of neck pain, 58 (62%) of whom also had radiating arm pain. Patients randomized to the manual
physical therapy and exercise group received joint and soft-tissue mobilizations and manipulations to restore motion and decrease pain, followed by a standard home exercise program of chin tucks, neck strengthening, and range-of-motion exercises. Patients in the minimal intervention group received treatment consistent with the current guidelines of advice, range-of-motion exercise, and any medication use prescribed by their general practitioner. Patients did not have to complete all six visits if their symptoms were fully resolved.
Sample exercises to relieve neck pain can be found on the APTA Web site, www.apta.org/consumer.
Results show that manual physical therapy and exercise was significantly more effective in reducing mechanical neck pain and disability and increasing patient-perceived improvements during short- and long-term follow-ups. These results are comparable with previous studies that found manual physical therapy and exercise provided greater treatment effectiveness (Hoving et al, 2002)[2] and cost effectiveness (Kothals-de Bos et al, 2003)[3] than general practitioner care.
“Physical therapist intervention can be an effective, high-value, conservative solution for treatment of musculoskeletal pain,” said Walker. “Physical therapists can help individuals improve mobility and quality of life without expensive surgery or the side effects of pain medication. We give patients the tools they need, such as the home program we used in the study, to help them prevent or manage a condition in order to achieve long-term health benefits.”
1 http://www.kff.org/kaiserpolls/h08_posr102108pkg.cfm
2 Hoving JL, Koes BW, de Vet HC, van der Windt DA, et al. Manual Therapy, Physical Therapy, Or Continued Care by a General Practitioner for Patients with Neck Pain. Ann Intern Med 2002;136 (10):713-722
3 Korthals-de Bos IB, Hoving JL, van Tulder MW, et al. Cost effectiveness of physiotherapy, manual therapy, and general practitioner care for neck pain: economic evaluation alongside a randomised controlled trial. BMJ 2003;326 (7395):911
Learn more about conditions physical therapists can treat at www.apta.org/consumer, and find a physical therapist in your area at www.findapt.us.
www.HealthNewsDigest.com "
For more on back pain go to: http:www.backpainloss.com
Paul
"(HealthNewsDigest.com) - ALEXANDRIA, VA, — The American Physical Therapy Association (APTA) is urging patients with musculoskeletal pain to consider treatment by a physical therapist, in light of a new federal survey showing that more than one-third of American adults and nearly 12 percent of children use alternative medicine – with back and neck pain being the top reasons for treatment. Results of the 2007 survey of more than 32,000 Americans were released Dec. 11 by the National Institutes of Health’s National Center for Complementary and Alternative Medicine.
According to APTA, physical therapy offers an evidence-based, time-tested solution to these common conditions in comparison to alternative treatments.
For neck pain, for example, a recent study published in the medical journal Spine found that when patients received up to six treatments of manual physical therapy and exercise, they not only experienced pain relief, but were also less likely to seek additional medical care up to one year following treatment.
“This study, demonstrating the efficacy of physical therapy for a condition as widespread as neck pain, is particularly relevant in today’s challenging economic environment,” according to the study’s lead researcher and APTA spokesman Michael Walker, PT, DSc, OCS, CSCS, FAAOMPT. “The Kaiser Foundation, for instance, recently found that more than half of all Americans are not taking prescribed medication and postponing needed medical care in an effort to save money. It is important for consumers to know that there are effective, conservative solutions such as physical therapy available.[1]”
Walker’s study compared the effectiveness of a three-week program of manual physical therapy and exercise to a minimal intervention treatment approach for patients with neck pain.
Study participants consisted of 94 patients with a primary complaint of neck pain, 58 (62%) of whom also had radiating arm pain. Patients randomized to the manual
physical therapy and exercise group received joint and soft-tissue mobilizations and manipulations to restore motion and decrease pain, followed by a standard home exercise program of chin tucks, neck strengthening, and range-of-motion exercises. Patients in the minimal intervention group received treatment consistent with the current guidelines of advice, range-of-motion exercise, and any medication use prescribed by their general practitioner. Patients did not have to complete all six visits if their symptoms were fully resolved.
Sample exercises to relieve neck pain can be found on the APTA Web site, www.apta.org/consumer.
Results show that manual physical therapy and exercise was significantly more effective in reducing mechanical neck pain and disability and increasing patient-perceived improvements during short- and long-term follow-ups. These results are comparable with previous studies that found manual physical therapy and exercise provided greater treatment effectiveness (Hoving et al, 2002)[2] and cost effectiveness (Kothals-de Bos et al, 2003)[3] than general practitioner care.
“Physical therapist intervention can be an effective, high-value, conservative solution for treatment of musculoskeletal pain,” said Walker. “Physical therapists can help individuals improve mobility and quality of life without expensive surgery or the side effects of pain medication. We give patients the tools they need, such as the home program we used in the study, to help them prevent or manage a condition in order to achieve long-term health benefits.”
1 http://www.kff.org/kaiserpolls/h08_posr102108pkg.cfm
2 Hoving JL, Koes BW, de Vet HC, van der Windt DA, et al. Manual Therapy, Physical Therapy, Or Continued Care by a General Practitioner for Patients with Neck Pain. Ann Intern Med 2002;136 (10):713-722
3 Korthals-de Bos IB, Hoving JL, van Tulder MW, et al. Cost effectiveness of physiotherapy, manual therapy, and general practitioner care for neck pain: economic evaluation alongside a randomised controlled trial. BMJ 2003;326 (7395):911
Learn more about conditions physical therapists can treat at www.apta.org/consumer, and find a physical therapist in your area at www.findapt.us.
www.HealthNewsDigest.com "
For more on back pain go to: http:www.backpainloss.com
Paul
Thursday 11 December 2008
more about exercise
From the Soth Florida Sun
Something for the ladies
Five exercises women should avoid
Personal trainer lists substitutions for five exercises that women should avoid.
By Julie Deardorff | Chicago Tribune
December 10, 2008
If you hate sit-ups, you're in luck. They're one of the top-five exercises women should completely avoid, according to personal trainer Kristal Richardson.
While women can tackle the same workouts as men, their joints are generally looser than a man's and "poor form and too much weight can lead to stiff joints or even damage." Here are five exercises that Richardson says women should avoid.
Don't do straight leg push-ups. Push-ups often are the culprit of neck, lower back, elbow and shoulder pain.
Instead try: Push-ups on your knees. Focus on where you place your hands to make sure you're working the chest. You can also try the dumbbell bench press instead for toning the chest and shoulders. Lie flat on your back and, with arms straight up and dumbbells in hand, slowly lower the arms to just past a 90-degree angle or until you feel a slight stretch in your chest. Repeat three sets of 10 reps.
Don't do sit-ups. If you lock your hands behind your head, it can cause a torque in the spine, which ultimately leads to neck pain, she says. Remember sit-ups are different from "crunches." When you do a sit-up, you bring your torso up 90 degrees, so your back is off the floor. A crunch has a limited range of motion; you raise your torso about 45 degrees and your lower back will still be on the floor.
Instead try: Bicycle crunches, which are considered one of the most effective abdominal workouts. Lie on your back, place your hands next to your ears and start a pedaling motion with your legs, lifting the left shoulder to the right knee and vice versa. Try three sets of 10.
Don't do weighted squats. Squats with a weight bar on your back build serious bulk in the rear end and upper thighs, places women are most likely looking to trim down, said Richardson.
Instead try: Lunges, which "don't place nearly as much stress on the lower back and distribute the workout throughout the entire leg," she said. Take a long, even stride forward with one leg. Be sure to keep your knee at a 90-degree angle with your foot for support. If you have bad knees, try doing a reverse lunge by stepping backward.
Don't do behind-the-neck shoulder presses. This exercise strains the shoulders, both on the way down and up. The little muscles on the top of your shoulders work too hard and become inflamed, causing "weight lifter's shoulder," she said.
Instead try: Seated shoulder presses. "Hold a pair of dumbbells overhead with your arms straight and palms facing each other," she said. "Then, bend your right elbow and lower your right arm, moving your elbow out to the side until your upper arm is parallel with the floor." Press back up and repeat with your right arm for three sets of 12 reps with each arm.
Don't do standing dead lifts. Since women are typically more flexible than men and can bend down farther, it puts even greater stress on their legs and lower back. It also results in bulky back, leg and rear-end muscles.
Instead try: Leg kick-backs. Facing a wall, stabilize yourself with your arms and kick your right leg back as far as you can. Repeat 10 times, then do the same with your left leg. Try two sets."
Looks quite interesting.
For more on exercise and back pain: www.backpainloss.com
Paul
Something for the ladies
Five exercises women should avoid
Personal trainer lists substitutions for five exercises that women should avoid.
By Julie Deardorff | Chicago Tribune
December 10, 2008
If you hate sit-ups, you're in luck. They're one of the top-five exercises women should completely avoid, according to personal trainer Kristal Richardson.
While women can tackle the same workouts as men, their joints are generally looser than a man's and "poor form and too much weight can lead to stiff joints or even damage." Here are five exercises that Richardson says women should avoid.
Don't do straight leg push-ups. Push-ups often are the culprit of neck, lower back, elbow and shoulder pain.
Instead try: Push-ups on your knees. Focus on where you place your hands to make sure you're working the chest. You can also try the dumbbell bench press instead for toning the chest and shoulders. Lie flat on your back and, with arms straight up and dumbbells in hand, slowly lower the arms to just past a 90-degree angle or until you feel a slight stretch in your chest. Repeat three sets of 10 reps.
Don't do sit-ups. If you lock your hands behind your head, it can cause a torque in the spine, which ultimately leads to neck pain, she says. Remember sit-ups are different from "crunches." When you do a sit-up, you bring your torso up 90 degrees, so your back is off the floor. A crunch has a limited range of motion; you raise your torso about 45 degrees and your lower back will still be on the floor.
Instead try: Bicycle crunches, which are considered one of the most effective abdominal workouts. Lie on your back, place your hands next to your ears and start a pedaling motion with your legs, lifting the left shoulder to the right knee and vice versa. Try three sets of 10.
Don't do weighted squats. Squats with a weight bar on your back build serious bulk in the rear end and upper thighs, places women are most likely looking to trim down, said Richardson.
Instead try: Lunges, which "don't place nearly as much stress on the lower back and distribute the workout throughout the entire leg," she said. Take a long, even stride forward with one leg. Be sure to keep your knee at a 90-degree angle with your foot for support. If you have bad knees, try doing a reverse lunge by stepping backward.
Don't do behind-the-neck shoulder presses. This exercise strains the shoulders, both on the way down and up. The little muscles on the top of your shoulders work too hard and become inflamed, causing "weight lifter's shoulder," she said.
Instead try: Seated shoulder presses. "Hold a pair of dumbbells overhead with your arms straight and palms facing each other," she said. "Then, bend your right elbow and lower your right arm, moving your elbow out to the side until your upper arm is parallel with the floor." Press back up and repeat with your right arm for three sets of 12 reps with each arm.
Don't do standing dead lifts. Since women are typically more flexible than men and can bend down farther, it puts even greater stress on their legs and lower back. It also results in bulky back, leg and rear-end muscles.
Instead try: Leg kick-backs. Facing a wall, stabilize yourself with your arms and kick your right leg back as far as you can. Repeat 10 times, then do the same with your left leg. Try two sets."
Looks quite interesting.
For more on exercise and back pain: www.backpainloss.com
Paul
Tuesday 9 December 2008
Nothing about back pain this time
From the Chicago Tribune, something differant
"Health and fitness gift ideas
In Sunday's Chicago Tribune, we ran a list of my 10 favorite health and fitness gifts under $25.
But if you can spend a little more, here are a few more ideas:
(I'll be updating this periodically over the next several weeks. Send your ideas to jdeardorff@tribune.com or add them to the comments below.)
Nike+ iPod Sport Kit ($29)
If you know someone who’s already navigating the lakefront with an iPod Nano, Nike+ is a possible gift option. Developed in partnership with Apple, Nike+ works with the nano to tell runners everything they need to know, like how far, how fast, calories burned and more. When runners get home, they can connect to nikeplus.com to see their stats, set goals, download music, challenge friends and compete in virtual races around the world. Available at Nike.com, Niketown (669 N Michigan) and select retailers.
Gift membership to the Active Transportation Alliance ($30)
Formerly known as the Chicagoland Bicycle Federation, the one-year membership includes a handy Chicagoland Bicycle Map, 10 issues of the ModeShift newsletter, discounts at more than 100 local businesses, and up-to-date information on biking, walking and transit in Chicagoland. activetrans.org or call 312-427-3325.
"YOU: BEING BEAUTIFUL" by Michael Roizen and Mehmet Oz. ($26.95) The latest best-seller from the YOU guys who have entertained us about dieting, aging and how the body works. This time, they explain the biology behind looking, feeling and being our best. The book covers everything from the biggest manicure mistakes to how to beat back pain and improve your posture. Added bonus: Buy the book and quickly read through it for other gift ideas, including fresh walnuts, green tea, garlic, turmeric, chia seeds, pedicure tools, chin-up bar, exercise videos or an acupressure bracelet.
Art Dealer, $24.95. A favorite among the clever people behind "Marbles The Brain Store," Art Dealer is a CD created by a cognitive psychologist that uses scientifically-tested memory training principles to improve visual perception, memory and attention skills. In the game, you play an art lover who is given a once in a lifetime opportunity: To attend a series of private sales where you have a chance to buy over 1,000 masterpieces by 20 of the world's most influential artists. You can try and corner the market while managing your money and spotting forgeries. Works with all PCs (no MAC version yet) and adapts to a player's level of expertise. Marblesthebrainstore.com, 312-494-7769.
The Resistance Toning Kit $29.99. Designed to "strengthen and tone the entire body," the kit from the Chicago-based company Natural Fitness comes with a burst-resistant exercise ball, adjustable resistance tubes and ankle cuffs and workout DVD starring local fitness expert and certified trainer Andrea Metcalf. The products are non-toxic and phthalate-free and the resistant tubes are eco-friendly.Find Natural Fitness products at Relax the Back, 773-348-2225, Whole Foods, Chicago Home Fitness, 773-770-0162. For more dealer locations or to order direct, go to Naturalfitnessinc.com; 312-376-0206.
Healthgifts.com. ($24.95 and up). It's cheaper to make your own. But this eco-friendly gift basket company started by nutritionist Randi Luckman uses products from vendors with a commitment to the environment. They even use biodegradable packaging. Unlike most gift basket companies, HealthGifts is health-based rather than holiday-based and will customize a basket. "The ''Take Heart' basket "provides nutrients for the heart, as well as primers for stress reduction and cardiovascular exercise," said Luckman. "'Flash in the Pan' [for menopausal women] contains tools for combating cholesterol, cellulite, sleeplessness, and loss of bone density. Even 'Raising the Bar' ($24.95)— the chocolate-lovers basket — spotlights fairly-traded, organic cacao grown through sustainable resources." Call 1-866-574-9517 or go to the Web site.
Manduka's PROlite yoga mat ($68). An eco-friendly yoga mat with a lifetime guarantee. Has non-slip fabric and good cushioning. Here's where you can find it in Illinois.
PortaPocket, ($11 to $24). Have you ever pulled a tampon out of your purse thinking it was a pen? If so, try this strap-on carrying case with a detchable pocket that can be worn directly ON your person...over or under your clothes on your calf, thigh, ankle, arm, or waist. It's also good for IDs, money, credit cards, keys, make-up, etc. Kendra Kroll came up with the idea after dropping a tampon while in the free weight room at her gym. But it's not just for feminie hygiene. Sizes are available for passports, cell phones, music players--and even for medical devices like insulin pumps and inhalers. A size for an EpiPen is in the works as well. Visit or order at portapocket or undercoversolutions.com."
Bye for now
Paul
"Health and fitness gift ideas
In Sunday's Chicago Tribune, we ran a list of my 10 favorite health and fitness gifts under $25.
But if you can spend a little more, here are a few more ideas:
(I'll be updating this periodically over the next several weeks. Send your ideas to jdeardorff@tribune.com or add them to the comments below.)
Nike+ iPod Sport Kit ($29)
If you know someone who’s already navigating the lakefront with an iPod Nano, Nike+ is a possible gift option. Developed in partnership with Apple, Nike+ works with the nano to tell runners everything they need to know, like how far, how fast, calories burned and more. When runners get home, they can connect to nikeplus.com to see their stats, set goals, download music, challenge friends and compete in virtual races around the world. Available at Nike.com, Niketown (669 N Michigan) and select retailers.
Gift membership to the Active Transportation Alliance ($30)
Formerly known as the Chicagoland Bicycle Federation, the one-year membership includes a handy Chicagoland Bicycle Map, 10 issues of the ModeShift newsletter, discounts at more than 100 local businesses, and up-to-date information on biking, walking and transit in Chicagoland. activetrans.org or call 312-427-3325.
"YOU: BEING BEAUTIFUL" by Michael Roizen and Mehmet Oz. ($26.95) The latest best-seller from the YOU guys who have entertained us about dieting, aging and how the body works. This time, they explain the biology behind looking, feeling and being our best. The book covers everything from the biggest manicure mistakes to how to beat back pain and improve your posture. Added bonus: Buy the book and quickly read through it for other gift ideas, including fresh walnuts, green tea, garlic, turmeric, chia seeds, pedicure tools, chin-up bar, exercise videos or an acupressure bracelet.
Art Dealer, $24.95. A favorite among the clever people behind "Marbles The Brain Store," Art Dealer is a CD created by a cognitive psychologist that uses scientifically-tested memory training principles to improve visual perception, memory and attention skills. In the game, you play an art lover who is given a once in a lifetime opportunity: To attend a series of private sales where you have a chance to buy over 1,000 masterpieces by 20 of the world's most influential artists. You can try and corner the market while managing your money and spotting forgeries. Works with all PCs (no MAC version yet) and adapts to a player's level of expertise. Marblesthebrainstore.com, 312-494-7769.
The Resistance Toning Kit $29.99. Designed to "strengthen and tone the entire body," the kit from the Chicago-based company Natural Fitness comes with a burst-resistant exercise ball, adjustable resistance tubes and ankle cuffs and workout DVD starring local fitness expert and certified trainer Andrea Metcalf. The products are non-toxic and phthalate-free and the resistant tubes are eco-friendly.Find Natural Fitness products at Relax the Back, 773-348-2225, Whole Foods, Chicago Home Fitness, 773-770-0162. For more dealer locations or to order direct, go to Naturalfitnessinc.com; 312-376-0206.
Healthgifts.com. ($24.95 and up). It's cheaper to make your own. But this eco-friendly gift basket company started by nutritionist Randi Luckman uses products from vendors with a commitment to the environment. They even use biodegradable packaging. Unlike most gift basket companies, HealthGifts is health-based rather than holiday-based and will customize a basket. "The ''Take Heart' basket "provides nutrients for the heart, as well as primers for stress reduction and cardiovascular exercise," said Luckman. "'Flash in the Pan' [for menopausal women] contains tools for combating cholesterol, cellulite, sleeplessness, and loss of bone density. Even 'Raising the Bar' ($24.95)— the chocolate-lovers basket — spotlights fairly-traded, organic cacao grown through sustainable resources." Call 1-866-574-9517 or go to the Web site.
Manduka's PROlite yoga mat ($68). An eco-friendly yoga mat with a lifetime guarantee. Has non-slip fabric and good cushioning. Here's where you can find it in Illinois.
PortaPocket, ($11 to $24). Have you ever pulled a tampon out of your purse thinking it was a pen? If so, try this strap-on carrying case with a detchable pocket that can be worn directly ON your person...over or under your clothes on your calf, thigh, ankle, arm, or waist. It's also good for IDs, money, credit cards, keys, make-up, etc. Kendra Kroll came up with the idea after dropping a tampon while in the free weight room at her gym. But it's not just for feminie hygiene. Sizes are available for passports, cell phones, music players--and even for medical devices like insulin pumps and inhalers. A size for an EpiPen is in the works as well. Visit or order at portapocket or undercoversolutions.com."
Bye for now
Paul
Causes of Low Back Pain
From "back Pain", on the web comes the following
"Causes Of Low Back Pain
December 7, 2008 · Filed Under Back Pain Relief, Low Back Pain During Pregnancy, low back pain
Low Back Pain
Low back pain is the most common problem of men and women who are active in the work place.
So great tips on how to prevent it is a welcome piece of information.
It is one of the most common problem of active men and women.
Low back pain has several causes. It can be caused by a strain or sprain of your low back muscles and ligaments.
It can be caused by a postural situation like a sway back problem know as exaggerated lumbar lordosis, the convexity of the curve is towards the front part of the lumbar spine.
Developmental causes known as scoliosis can cause low back pain For people that are heavy lifters, low back pain can be caused by strain/sprain of the muscles and ligaments of the low back or it can be due to a herniated disc or discs.
For people above forty years old, degenerative changes of the spine (osteoarthritis) are common causes of back pain. Inflammatory diseases like rheumatoid arthritis which can affect all ages, can also cause low-back pain., associated with pain in multiple joints of the body.
Tumors , benign or malignant or metatastatic neoplasm that affect the vertebral bodies can also cause low back pain.There are more causes of low back pain which are beyond the scope of this article.
My discussion about the seven great tips on how to prevent low back pain is directed to
The non-structural causes of low back pain which are common in an active person’s life
Some structural causes of low back pain that I mentioned above can be prevented, but those that that has already produced structural changes in the vertebra and vertebral discs or muscles along the spinal column cannot usually be prevented.
Herniated Discs or ruptured discs can sometimes be prevented by proper lifting habits, unless these are cdaused by accidents. An accident is defined as a situation that cannot be foresee, and if foreseen, it cannot be prevented.
So I will confine my discussion to the prevention of low back pain due to common non-structural causes like, sprains, strains, sway-back and I will touch on prevention of herniated discs.
Here are the 7 great tips on how to prevent common causes of low back pain..
1.Correct your sway back (lordosis) situation. You can do this by pelvic tilts exercises and strengthening the abdominal muscles. Lie down on the firm bed with hips and knees bent, both feet on bed. Tilt your pelvis forwards so that your low back is flat on bed, hold this for 5 seconds then relax for 5 seconds and repeat 25 times. Then tilt your pelvis, then try to touch the top of your knees with both hands, hold for 5 seconds, relax, rest for r5 seconds and repeat for 25 times. Do these twice a day.
2. Correct weak abdominal muscles by exercises. Women who just gave birth to babies have weak abdominals, so they need the abdominal strengthening exercises. Shortly after delivery.
3. Avoid or correct overweight problems that promote protruding abdomen and weak abdominal muscles.
4.Proper Lifting Habits. Be sure that when you lift something heavy from the floor, you have to tilt your pelvis, tighten the abdominal muscles, keep the low back straight, bend your knees before lifting the weight. This practice of proper lifting habits can save you from herniated or ruptured discs.
5.Be sure to tilt your pelvis, tighten the abdominal muscles when you are standing or bending like in brushing your teeth.
6. Before pulling or pushing heavy stuff, you have to tilt your pelvis, tighten your abdominal muscles before you push or pull This can also save you from herniating or rupturing your discs in your low back.. .
7. General body conditioning and physical fitness and avoidance or correction of overweight problem are important in the prevention of common causes of low back pain."
Hope you enjoyed this.
For more on back pain go to http://www.backpainloss.com
Paul
"Causes Of Low Back Pain
December 7, 2008 · Filed Under Back Pain Relief, Low Back Pain During Pregnancy, low back pain
Low Back Pain
Low back pain is the most common problem of men and women who are active in the work place.
So great tips on how to prevent it is a welcome piece of information.
It is one of the most common problem of active men and women.
Low back pain has several causes. It can be caused by a strain or sprain of your low back muscles and ligaments.
It can be caused by a postural situation like a sway back problem know as exaggerated lumbar lordosis, the convexity of the curve is towards the front part of the lumbar spine.
Developmental causes known as scoliosis can cause low back pain For people that are heavy lifters, low back pain can be caused by strain/sprain of the muscles and ligaments of the low back or it can be due to a herniated disc or discs.
For people above forty years old, degenerative changes of the spine (osteoarthritis) are common causes of back pain. Inflammatory diseases like rheumatoid arthritis which can affect all ages, can also cause low-back pain., associated with pain in multiple joints of the body.
Tumors , benign or malignant or metatastatic neoplasm that affect the vertebral bodies can also cause low back pain.There are more causes of low back pain which are beyond the scope of this article.
My discussion about the seven great tips on how to prevent low back pain is directed to
The non-structural causes of low back pain which are common in an active person’s life
Some structural causes of low back pain that I mentioned above can be prevented, but those that that has already produced structural changes in the vertebra and vertebral discs or muscles along the spinal column cannot usually be prevented.
Herniated Discs or ruptured discs can sometimes be prevented by proper lifting habits, unless these are cdaused by accidents. An accident is defined as a situation that cannot be foresee, and if foreseen, it cannot be prevented.
So I will confine my discussion to the prevention of low back pain due to common non-structural causes like, sprains, strains, sway-back and I will touch on prevention of herniated discs.
Here are the 7 great tips on how to prevent common causes of low back pain..
1.Correct your sway back (lordosis) situation. You can do this by pelvic tilts exercises and strengthening the abdominal muscles. Lie down on the firm bed with hips and knees bent, both feet on bed. Tilt your pelvis forwards so that your low back is flat on bed, hold this for 5 seconds then relax for 5 seconds and repeat 25 times. Then tilt your pelvis, then try to touch the top of your knees with both hands, hold for 5 seconds, relax, rest for r5 seconds and repeat for 25 times. Do these twice a day.
2. Correct weak abdominal muscles by exercises. Women who just gave birth to babies have weak abdominals, so they need the abdominal strengthening exercises. Shortly after delivery.
3. Avoid or correct overweight problems that promote protruding abdomen and weak abdominal muscles.
4.Proper Lifting Habits. Be sure that when you lift something heavy from the floor, you have to tilt your pelvis, tighten the abdominal muscles, keep the low back straight, bend your knees before lifting the weight. This practice of proper lifting habits can save you from herniated or ruptured discs.
5.Be sure to tilt your pelvis, tighten the abdominal muscles when you are standing or bending like in brushing your teeth.
6. Before pulling or pushing heavy stuff, you have to tilt your pelvis, tighten your abdominal muscles before you push or pull This can also save you from herniating or rupturing your discs in your low back.. .
7. General body conditioning and physical fitness and avoidance or correction of overweight problem are important in the prevention of common causes of low back pain."
Hope you enjoyed this.
For more on back pain go to http://www.backpainloss.com
Paul
Sunday 7 December 2008
More about exercise.
Here is an article from a paper, The Press, York England
"It’s such a pain in the... back
8:27am Saturday 6th December 2008
By Sara Hawthorn »
IN THE mad rush to the shops, now those vital few VAT pennies have been shaved off, try and remember to lift all those jampacked shopping bags correctly or Christmas may be far from merry.
In the UK, it is estimated that five million working days are lost every year as a result of back pain, which costs the NHS more than £1 billion a year to treat. Anyone who has suffered from this affliction has my sympathy.
Pain in this core area of the body can be debilitating, frustrating and depressing. And it is one of the worst for conflicting advice on the best course of action to take.
I’ve had back problems for years and have seen doctors, physiotherapists, osteopaths, acupuncturists and massage therapists to try and get rid of the constant pain.
I’ve had painkillers so strong you could have told me the world was ending in five minutes and I’d have smiled serenely and blown a raspberry, acupuncture needles in bizarre places, and my neck twisted in such a violent way I could have sworn my head was going to come clean off.
Each treatment gave me relief in one way or another, and I was so grateful just to be able to move without cranking myself upright like an old clockwork doll or get a decent night’s sleep.
In fact, I had so many people prodding and poking me I began to get fascinated by the mechanics of the body and ended up taking myself off to college.
We really are remarkable, at least in the way our bodies work, and yet in these days of office jobs and games console exercising, it is easy to see why our bodies are packing in on us.
The human body, and backs in particular, is not designed for being hunched over desks or slumped in front of the television.
Hints and tips about good posture and benefits of exercise are easily available, but if you are hobbling around bent double, then trying to sit with your shoulders back and spine in a natural ‘s’ curve is laughable.
One thing that professionals seem to agree on is that resting and doing nothing is not the thing to do. Yet I’ve also found that what works for one person, won’t necessarily work for another. It makes sense; causes are different and therefore treatments can differ too.
However, I often think that problems such as back pain can be brushed under the carpet (providing that the afflicted can bend down that far) and not taken seriously or can turn into more of a psychological condition.
Now that’s not saying people are faking, rather that the presence of pain has been adopted into the mindset and it’s hard to get out of the habit of always expecting it.
Plus there is a tendency to pop a few drugs (remember the above mentioned horse tranquilisers?) and get on with it. Which is great for a slot of four to six hours, but doesn’t really do anything to tackle the underlying problem.
Many statistics estimate that between 80 to 85 per cent of people will suffer with back pain at some point in their lives. That’s a lot of people chucking ibuprofen down their necks.
Campaigns tackling back pain are becoming more prolific, but it’s a bit like the five portions of fruit and veg a day debacle – everyone knows what they should do, but few of us manage it.
For the record, I heard that we are actually meant to eat eight portions a day, but the powers that be decided our heads would probably explode if we had to force that much down and decided to go with five.
I’m as guilty as the next person; even more so as I’ve trained to help other people with such problems.
It’s always the small changes that can have the biggest impact over long periods of time but, as I’ve mentioned, breaking the bad habits is continuously the hardest part.
So if you’ve been hunched over reading this column and feel that nagging twinge in your neck, middle, or lower back, get up and do some stretching and make those muscles work. (No, playing the Wii doesn’t count!) "
That last comment is a blow! I have been "playing" at exercising on the Wii, I still get tired.
Note for anyone, on the new year I will produce a book on exercise at home, the aim is to show how you can start a fitness campaing, at home. No gym fees, or Gym visits, unless you want to.
I hope to produce a simple introduction to fitness, and then go on to produce a bigger, all bells and whistles product later in the year.
If anyone has any comments about this or anything, let me know.
Love as always
Paul
PS More about exercise and back pain, try http://www.backpainloss.com
"It’s such a pain in the... back
8:27am Saturday 6th December 2008
By Sara Hawthorn »
IN THE mad rush to the shops, now those vital few VAT pennies have been shaved off, try and remember to lift all those jampacked shopping bags correctly or Christmas may be far from merry.
In the UK, it is estimated that five million working days are lost every year as a result of back pain, which costs the NHS more than £1 billion a year to treat. Anyone who has suffered from this affliction has my sympathy.
Pain in this core area of the body can be debilitating, frustrating and depressing. And it is one of the worst for conflicting advice on the best course of action to take.
I’ve had back problems for years and have seen doctors, physiotherapists, osteopaths, acupuncturists and massage therapists to try and get rid of the constant pain.
I’ve had painkillers so strong you could have told me the world was ending in five minutes and I’d have smiled serenely and blown a raspberry, acupuncture needles in bizarre places, and my neck twisted in such a violent way I could have sworn my head was going to come clean off.
Each treatment gave me relief in one way or another, and I was so grateful just to be able to move without cranking myself upright like an old clockwork doll or get a decent night’s sleep.
In fact, I had so many people prodding and poking me I began to get fascinated by the mechanics of the body and ended up taking myself off to college.
We really are remarkable, at least in the way our bodies work, and yet in these days of office jobs and games console exercising, it is easy to see why our bodies are packing in on us.
The human body, and backs in particular, is not designed for being hunched over desks or slumped in front of the television.
Hints and tips about good posture and benefits of exercise are easily available, but if you are hobbling around bent double, then trying to sit with your shoulders back and spine in a natural ‘s’ curve is laughable.
One thing that professionals seem to agree on is that resting and doing nothing is not the thing to do. Yet I’ve also found that what works for one person, won’t necessarily work for another. It makes sense; causes are different and therefore treatments can differ too.
However, I often think that problems such as back pain can be brushed under the carpet (providing that the afflicted can bend down that far) and not taken seriously or can turn into more of a psychological condition.
Now that’s not saying people are faking, rather that the presence of pain has been adopted into the mindset and it’s hard to get out of the habit of always expecting it.
Plus there is a tendency to pop a few drugs (remember the above mentioned horse tranquilisers?) and get on with it. Which is great for a slot of four to six hours, but doesn’t really do anything to tackle the underlying problem.
Many statistics estimate that between 80 to 85 per cent of people will suffer with back pain at some point in their lives. That’s a lot of people chucking ibuprofen down their necks.
Campaigns tackling back pain are becoming more prolific, but it’s a bit like the five portions of fruit and veg a day debacle – everyone knows what they should do, but few of us manage it.
For the record, I heard that we are actually meant to eat eight portions a day, but the powers that be decided our heads would probably explode if we had to force that much down and decided to go with five.
I’m as guilty as the next person; even more so as I’ve trained to help other people with such problems.
It’s always the small changes that can have the biggest impact over long periods of time but, as I’ve mentioned, breaking the bad habits is continuously the hardest part.
So if you’ve been hunched over reading this column and feel that nagging twinge in your neck, middle, or lower back, get up and do some stretching and make those muscles work. (No, playing the Wii doesn’t count!) "
That last comment is a blow! I have been "playing" at exercising on the Wii, I still get tired.
Note for anyone, on the new year I will produce a book on exercise at home, the aim is to show how you can start a fitness campaing, at home. No gym fees, or Gym visits, unless you want to.
I hope to produce a simple introduction to fitness, and then go on to produce a bigger, all bells and whistles product later in the year.
If anyone has any comments about this or anything, let me know.
Love as always
Paul
PS More about exercise and back pain, try http://www.backpainloss.com
Friday 5 December 2008
Speaking, Stress and Back Ache
Hi Everyone
Have you ever had to stand up and give a speech, to colleagues, at a function be it work related, friends or family?
I remember my wedding standing up and talking and being very afraid. I have given some work related presentations, some good, some not so good. So I thought I would go on a short course.
There is a book to go with the course, very good and for inf go to http://www.youcanspeakwithconfidence.com/course/
I didn't come at all prepaired, in fact not prepared at all. There were 3 presentations in all, per person. My first was hurried and poor, about inter net marketing, SEO (search engine optimisation) and making the most of Google adds.
Quite a boring choice. The second presentation was supposed to be a refinement of the first, which everyone else did. I threw my first speech away and talked about backs, how to care for them and nutrition and exercise. A much more interseting, from the students point of view, presentation.
The final speech was a suprise, stand up and talk about a buisness. I managed to make a funeral buisness sound funny.
Two of us were chosen to stand up and talk about any subject, using a mind map as notes. I chose my version of the history of Martial Arts, with special referance to Yoshinkan Aikido.
I noticed after tge first speech that I was nervous, tense and had shoulder and back pains. After the second, slightly more pain, but no more for the rest of the day.
I got home and used EFT to tap away the pain and give a general boost.
I feel if I had been prepared, had reherarsed the speeches then I would, probably, had a pain free day.
Still I learned some valuable lessons, the speaking book has given me more tips and I can now speak with confidence and avoid stress and back pains.
Best Wishes.
Paul
For more information on back pains, as usual please refer to http:www.backpainloss.com
Have you ever had to stand up and give a speech, to colleagues, at a function be it work related, friends or family?
I remember my wedding standing up and talking and being very afraid. I have given some work related presentations, some good, some not so good. So I thought I would go on a short course.
There is a book to go with the course, very good and for inf go to http://www.youcanspeakwithconfidence.com/course/
I didn't come at all prepaired, in fact not prepared at all. There were 3 presentations in all, per person. My first was hurried and poor, about inter net marketing, SEO (search engine optimisation) and making the most of Google adds.
Quite a boring choice. The second presentation was supposed to be a refinement of the first, which everyone else did. I threw my first speech away and talked about backs, how to care for them and nutrition and exercise. A much more interseting, from the students point of view, presentation.
The final speech was a suprise, stand up and talk about a buisness. I managed to make a funeral buisness sound funny.
Two of us were chosen to stand up and talk about any subject, using a mind map as notes. I chose my version of the history of Martial Arts, with special referance to Yoshinkan Aikido.
I noticed after tge first speech that I was nervous, tense and had shoulder and back pains. After the second, slightly more pain, but no more for the rest of the day.
I got home and used EFT to tap away the pain and give a general boost.
I feel if I had been prepared, had reherarsed the speeches then I would, probably, had a pain free day.
Still I learned some valuable lessons, the speaking book has given me more tips and I can now speak with confidence and avoid stress and back pains.
Best Wishes.
Paul
For more information on back pains, as usual please refer to http:www.backpainloss.com
Thursday 4 December 2008
Reflux pains
Hi there.
Not my useual subject today,something from Canada.com. quite an intersting subject, take a look
"The Facts on Gastroesophageal Reflux Disease
GERD stands for gastroesophageal reflux disease, which is the backflow of stomach contents (including stomach acid) upward into the esophagus, which is the swallowing tube that extends from the mouth to the stomach. The lining of the stomach protects the stomach from the effects of its own acids. Because the esophagus lacks a similar protective lining, stomach acid that flows backward (refluxes) into it causes heartburn (also called dyspepsia).
Many people experience heartburn occasionally; however, people who get severe heartburn several times a week are considered to have GERD. The condition affects 29% of people in Canada.
Causes of Gastroesophageal Reflux Disease
GERD occurs when the sphincter, a valve (called the lower esophageal sphincter or "LES") that normally keeps acid in the stomach, isn't functioning properly. Acid that moves from the stomach into the esophagus damages its protective lining and causes inflammation and pain. Risk factors are characteristics that may increase your chance for developing a condition. Risk factors for GERD include:
age (over 50 years old)
being overweight or obese
eating and drinking certain types of foods and drinks (see below)
having excess abdominal mass
pregnancy
smoking
taking certain medications (e.g., NSAIDs, ASA, corticosteroids)
The following foods can cause symptoms of GERD, but may not necessarily cause GERD itself:
alcoholic drinks
chocolate
coffee, tea, cola
foods with high acid content (e.g., tomatoes, orange juice)
fried or fatty foods
garlic
onions
peppermint
spicy foods
Some researchers believe that GERD is associated with a condition called hiatus hernia in which a portion of the stomach lining pushes up through the diaphragm into the chest cavity. People with severe GERD almost always have a hiatus hernia.
Symptoms and Complications of Gastroesophageal Reflux Disease
The main symptom of GERD is heartburn, a burning pain behind the breastbone that can travel to the back of the throat. The pain can last up to two hours and is often worsened by eating, lying down, or bending over.
Because heartburn and a heart attack have similar symptoms, it is important to note their differences. For someone having a heart attack, burning pain travels progressively down the left arm or both arms. For someone with GERD, the burning pain is localized to the upper chest. In addition, exercise may worsen the chest pain for someone having a heart attack (or someone with heart disease), while rest and certain medications may help to relieve it. On the other hand, the burning pain associated with GERD is usually not affected by physical activity. In any case, even people with characteristic features of GERD may require tests to ensure the symptoms are not being caused by a heart attack.
Other symptoms of GERD include a sour or bitter taste in the throat or back of the mouth, belching, and upset stomach or vomiting. Symptoms of GERD are generally worse after meals.
If GERD is not well managed, other complications can arise over time. These include:
esophageal strictures (scarring of the lining of the esophagus) that reduce the diameter of the esophagus, making swallowing difficult
pharyngitis (inflammation of the throat), which affects the vocal chords and can alter a person's voice and speech
dental problems such as an increased risk of cavities or teeth damage, due to the acid reflux
asthma, especially in adults
Barrett's hyperplasia or Barrett's esophagus, which occurs when abnormal healing takes place after an ulcer has destroyed an area of the esophageal lining. The usual lining is replaced with tissue like that found in the stomach or intestine. People with this condition may be at a higher risk of developing cancer of the esophagus over time.
In this factsheet: The Facts on Gastroesophageal Reflux Disease
Causes of Gastroesophageal Reflux Disease
Symptoms and Complications of Gastroesophageal Reflux Disease
Diagnosing Gastroesophageal Reflux Disease
Treating and Preventing Gastroesophageal Reflux Disease
Diagnosing Gastroesophageal Reflux Disease
Only people with severe chronic heartburn are likely to be tested for GERD. Doctors will often take a series of X-rays of the stomach to look for other possible problems, such as peptic ulcers. There are also tests to measure the pH (acidity) of the esophagus and the internal pressure of the lower esophageal sphincter (LES). The most important diagnostic tool is the endoscope, a fibre-optic tube passed down the throat that permits the doctor to see the inside of the esophagus.
People who have had regular or daily heartburn for five years or more should be tested for Barrett's esophagus. Many doctors check their patients who have this condition every year or two, looking for changes that may eventually develop into cancerous growths.
Treating and Preventing Gastroesophageal Reflux Disease
Most symptoms of GERD can be managed with a combination of medications and lifestyle changes. Surgery is reserved for people with severe complications but is needed only rarely.
Medications that can be used to reduce stomach acid include antacids and H2-antagonists (e.g., cimetidine, ranitidine, famotidine).* For people with more severe conditions or ulcers, or for people whose symptoms do not improve with these medications, another group of medications called proton pump inhibitors may be used (e.g., omeprazole, lansoprazole, pantoprazole, esomeprazole, rabeprazole).
For some people, a group of medications called prokinetic agents are used to help move the stomach content through the bowels and prevent any backward flow (e.g., metoclopramide, domperidone).
In addition to medications, symptoms of GERD can be improved further by making one or more lifestyle changes, such as:
eat meals earlier, especially dinner
eat smaller meals more frequently, instead of two or three large meals
avoid lying down within two or three hours after meals
reduce alcohol and caffeine intake
stop smoking
lose excess weight
exercise regularly
place the head of your bed six inches higher than the foot of the bed
Talk to your doctor and pharmacist about these treatment options.
If you have GERD, the medication your doctor recommends will depend on the severity of your symptoms and condition. Talk to your doctor and pharmacist about which medication or combination of medications is appropriate for you.
--------------------------------------------------------------------------------
*All medications have both common (generic) and brand names. The brand name is what a specific manufacturer calls the product (e.g., Tylenol®). The common name is the medical name for the medication (e.g., acetaminophen). A medication may have many brand names, but only one common name. This article lists medications by their common names. For more information on brand names, speak with your doctor or pharmacist."
Although this is not a normal back pain related subject, I hope it is of interest and value. General health can and does have an impact on back pain.
For more information on back pain pleas goto: www.backpainloss.com and have fun
Be well
Paul
Not my useual subject today,something from Canada.com. quite an intersting subject, take a look
"The Facts on Gastroesophageal Reflux Disease
GERD stands for gastroesophageal reflux disease, which is the backflow of stomach contents (including stomach acid) upward into the esophagus, which is the swallowing tube that extends from the mouth to the stomach. The lining of the stomach protects the stomach from the effects of its own acids. Because the esophagus lacks a similar protective lining, stomach acid that flows backward (refluxes) into it causes heartburn (also called dyspepsia).
Many people experience heartburn occasionally; however, people who get severe heartburn several times a week are considered to have GERD. The condition affects 29% of people in Canada.
Causes of Gastroesophageal Reflux Disease
GERD occurs when the sphincter, a valve (called the lower esophageal sphincter or "LES") that normally keeps acid in the stomach, isn't functioning properly. Acid that moves from the stomach into the esophagus damages its protective lining and causes inflammation and pain. Risk factors are characteristics that may increase your chance for developing a condition. Risk factors for GERD include:
age (over 50 years old)
being overweight or obese
eating and drinking certain types of foods and drinks (see below)
having excess abdominal mass
pregnancy
smoking
taking certain medications (e.g., NSAIDs, ASA, corticosteroids)
The following foods can cause symptoms of GERD, but may not necessarily cause GERD itself:
alcoholic drinks
chocolate
coffee, tea, cola
foods with high acid content (e.g., tomatoes, orange juice)
fried or fatty foods
garlic
onions
peppermint
spicy foods
Some researchers believe that GERD is associated with a condition called hiatus hernia in which a portion of the stomach lining pushes up through the diaphragm into the chest cavity. People with severe GERD almost always have a hiatus hernia.
Symptoms and Complications of Gastroesophageal Reflux Disease
The main symptom of GERD is heartburn, a burning pain behind the breastbone that can travel to the back of the throat. The pain can last up to two hours and is often worsened by eating, lying down, or bending over.
Because heartburn and a heart attack have similar symptoms, it is important to note their differences. For someone having a heart attack, burning pain travels progressively down the left arm or both arms. For someone with GERD, the burning pain is localized to the upper chest. In addition, exercise may worsen the chest pain for someone having a heart attack (or someone with heart disease), while rest and certain medications may help to relieve it. On the other hand, the burning pain associated with GERD is usually not affected by physical activity. In any case, even people with characteristic features of GERD may require tests to ensure the symptoms are not being caused by a heart attack.
Other symptoms of GERD include a sour or bitter taste in the throat or back of the mouth, belching, and upset stomach or vomiting. Symptoms of GERD are generally worse after meals.
If GERD is not well managed, other complications can arise over time. These include:
esophageal strictures (scarring of the lining of the esophagus) that reduce the diameter of the esophagus, making swallowing difficult
pharyngitis (inflammation of the throat), which affects the vocal chords and can alter a person's voice and speech
dental problems such as an increased risk of cavities or teeth damage, due to the acid reflux
asthma, especially in adults
Barrett's hyperplasia or Barrett's esophagus, which occurs when abnormal healing takes place after an ulcer has destroyed an area of the esophageal lining. The usual lining is replaced with tissue like that found in the stomach or intestine. People with this condition may be at a higher risk of developing cancer of the esophagus over time.
In this factsheet: The Facts on Gastroesophageal Reflux Disease
Causes of Gastroesophageal Reflux Disease
Symptoms and Complications of Gastroesophageal Reflux Disease
Diagnosing Gastroesophageal Reflux Disease
Treating and Preventing Gastroesophageal Reflux Disease
Diagnosing Gastroesophageal Reflux Disease
Only people with severe chronic heartburn are likely to be tested for GERD. Doctors will often take a series of X-rays of the stomach to look for other possible problems, such as peptic ulcers. There are also tests to measure the pH (acidity) of the esophagus and the internal pressure of the lower esophageal sphincter (LES). The most important diagnostic tool is the endoscope, a fibre-optic tube passed down the throat that permits the doctor to see the inside of the esophagus.
People who have had regular or daily heartburn for five years or more should be tested for Barrett's esophagus. Many doctors check their patients who have this condition every year or two, looking for changes that may eventually develop into cancerous growths.
Treating and Preventing Gastroesophageal Reflux Disease
Most symptoms of GERD can be managed with a combination of medications and lifestyle changes. Surgery is reserved for people with severe complications but is needed only rarely.
Medications that can be used to reduce stomach acid include antacids and H2-antagonists (e.g., cimetidine, ranitidine, famotidine).* For people with more severe conditions or ulcers, or for people whose symptoms do not improve with these medications, another group of medications called proton pump inhibitors may be used (e.g., omeprazole, lansoprazole, pantoprazole, esomeprazole, rabeprazole).
For some people, a group of medications called prokinetic agents are used to help move the stomach content through the bowels and prevent any backward flow (e.g., metoclopramide, domperidone).
In addition to medications, symptoms of GERD can be improved further by making one or more lifestyle changes, such as:
eat meals earlier, especially dinner
eat smaller meals more frequently, instead of two or three large meals
avoid lying down within two or three hours after meals
reduce alcohol and caffeine intake
stop smoking
lose excess weight
exercise regularly
place the head of your bed six inches higher than the foot of the bed
Talk to your doctor and pharmacist about these treatment options.
If you have GERD, the medication your doctor recommends will depend on the severity of your symptoms and condition. Talk to your doctor and pharmacist about which medication or combination of medications is appropriate for you.
--------------------------------------------------------------------------------
*All medications have both common (generic) and brand names. The brand name is what a specific manufacturer calls the product (e.g., Tylenol®). The common name is the medical name for the medication (e.g., acetaminophen). A medication may have many brand names, but only one common name. This article lists medications by their common names. For more information on brand names, speak with your doctor or pharmacist."
Although this is not a normal back pain related subject, I hope it is of interest and value. General health can and does have an impact on back pain.
For more information on back pain pleas goto: www.backpainloss.com and have fun
Be well
Paul
Wednesday 3 December 2008
Marine Omega 3 oils and back pain
This is not meant as an advert, just information, from Natural News.
"NaturalNews) I'm very particular about the products I recommend on NaturalNews, and I'm even more discerning about ones I personally stake my reputation on. When I first announced the launch of Moxxor in October, I was unable to bring you the full story on the pain relieving properties of Moxxor because the product was so new, and few people had tried it.
But now, the word is out: Moxxor offers revolutionary nutritional support for many people suffering from the pain resulting from inflammation. And in this article, I'm going to let users of Moxxor speak for themselves!
What you're about to read here are true -- yet astonishing -- testimonials from people using Moxxor right now to greatly improve the quality of their lives. Since taking Moxxor daily, many people have been able to take up exercise again for the first time in years. They've seen pain vanish that they thought would never go away. They've greatly improved mobility, and they've experienced significant improvements in cognitive function and neurological health.
Notably, many people have been able to get off pain medications that were previously threatening their health. Both prescription and non-prescription painkillers can be quite deadly, as 16,500 Americans are killed each year just from over-the-counter NSAID pain medication, and many tens of thousands more are likely killed from prescription painkillers (which can increase the risk of heart attacks and strokes). You can read more about the statistics on deadly painkillers here: http://www.naturalnews.com/moxxor_healt...
Exercising again and loving life!
What's so amazing about Moxxor is its ability to create such a noticeable reduction in pain levels that it actually motivates people to get off the drugs and get onto more regular exercise. And these two things can literally transform a person's health from a cycle of disease and degeneration to a cycle of health and healing. More exercise means more sunlight, and that means a lower overall risk of cancer due to vitamin D synthesis from sensible sunlight exposure (http://www.naturalnews.com/rr-sunlight.html).
I first shared Moxxor with NaturalNews readers because I had experienced many of these benefits myself, and I knew first hand that Moxxor was something truly exceptional; something that could help a human being re-experience the joy of living. While a lot of nutritional supplements offer phenomenal nutritional support for the human body, few of them produce such noticeable and immediate improvements in quality of life. Moxxor is truly a revolutionary natural product that's demonstrating itself to be uniquely effective at reducing pain in a safe, natural, nourishing way. I've literally never found anything quite like it.
I have one thing to request of you: If you suffer from any sort of joint pain, chronic pain or systemic inflammation that's reducing the quality of your life, you owe it to yourself to give Moxxor a try right now.
I can't guarantee it will work for you the way it has worked for others. Human biology is complex, and each person is different, but I know Moxxor will help the vast majority of those who try it. (And it's not just inflammation pain, either: Women are reporting amazing results in the easing of menstruation pain, too.)
Forget about the multi-tier affiliate compensation plan for a moment. You don't have to join Moxxor to benefit from the product. You can just buy it online as a customer, just like you'd buy any other product.
Read the testimonials that follow. Listen what others have to say, in their own words, and then decide if Moxxor might be worth trying for yourself.
Below, at the end of the testimonials, I include links where you can buy Moxxor online right now. No membership required.
Legally-required disclaimer: None of the statements in this article have been approved by the FDA. Moxxor is not intended to treat, diagnose, prevent or cure any disease or health condition.
Testimonials about Moxxor's pain relieving potential
Here are the true testimonials about Moxxor from the very people using it right now. All of these are verifiably authentic, from real people who are NaturalNews readers.
"I am pain free!"
"I have been struggling with hip bursitis for over two years. The pain was so bad that it would even wake me up in the night. Since the ibuprofen did not seem to help, my doctor said the next step would be steroid injections. After taking Moxxor for three weeks I am pain free! I have also noticed an immense improvement with my concentration and overall skin health. The product is amazing beyond words!" - Eric, UPS driver, Michigan
"The pain is completely gone!
"For the past two years I've had pain in both my elbows and left rotator cuff. (Due to old injuries) The pain in my shoulder was severe. I've tried many different health formulas that were guaranteed to work, nothing helped. I was skeptical when I read about Moxxor on NaturalNews.com, but I know Mike Adams does a thorough investigation before the product is introduced to his readers so I decided to give it a try. I've been using Moxxor for almost a month the pain in my elbows is completely gone and my shoulder is at least 90% improved. Moxxor truly is a remarkable product." - Darla Tatman, Founder of Go-Organic-Now.com, Indiana
"Decreased pain and increased energy"
"The first day I took Moxxor, I noticed less pain and more energy. In less than two weeks, I was able to walk my dog for over an hour, when before I could barely make it 15 minutes. One evening, I twisted my wrist. I planned to go the next morning to get a wrist brace. After taking my Moxxor the next morning, I noticed that the pain had disappeared, so I didn't need a brace. I have continued to have decreasing pain and increased energy while taking Moxxor." - Pam Dibbern in Houston, Texas
"Can finally play racquetball!"
"Less than a month ago I was introduced to Moxxor. I started taking it daily in place of my favorite brand of fish oil containing primrose for women. Immediately I experienced an energetic alertness on just one capsule. I was so excited that I wanted to see what two capsules would do. Amazingly, after a few exercise regimens there was no longer any burning pain lingering in my shoulder that was badly injured 19 years ago. Taking Moxxor has not only eased my shoulder joint movement but has also enabled me to endure more rigorous and extended exercises. Now I'm really anxious to finally learn how to play racquetball!" - Tina Gunther
"Added over 20 yards to my golf drive!"
"My husband of almost 50 years, Jerry, also a Moxxor distributor, is amazed at the changes Moxxor has made. He was a plumber all his working life and it paid a huge toll on his body. He's also had diabetes for 60 years. He's been on Moxxor for less than 2 months but noticed these changes with 2 weeks. He's standing straighter, walking better (no more electric carts at Wal-Mart) and has more energy overall. But, the best thing, according to Jerry, he's added over 20 yards to his golf drive. This is after a summer of deciding to quit golf for good. He's back in the game and we're both loving it. As for myself, my golf drives are much better because my shoulders don't hurt. Moxxor is an amazing product. Thank you Mike for making this possible for both of us." - Gail Rollo
"Sleep has improved greatly!"
"After taking Moxxor for three days I notice a big difference, I'm real clear headed, I just full so much lighter and my overall wellbeing has improved greatly. I'm able to absorb the data from books and other reading materials. At work it's easier to resolve solutions to different problems, come up with better ideas. I feel my over all brain function has improved greatly. My sleep has improved greatly; I sleep much sounder and I'm able to wake up more refreshed. My, hair and skin is much healthier and seems to glow. My wife has had pain in her side and after a week of taking Moxxor, the pain is completely gone. We are all so very lucky that John and Noel Turner have come up with this great product. I have always been the type of person to try something for myself. When I tried Moxxor and it worked, it seemed amazing and that's why I decided to become a distributor; not only for the financial opportunity but also the opportunity to help others achieve greater health. I'm very pleased to be associated with such an ethical group of people, from John and Noel Turner as well as the entire Moxxor team. I also want to personally thank Mike Adams and the entire Moxxor NaturalNews team for all the great support and inspiration. I want to thank you all from the bottom of my heart. To your health." - John, Cambridge Maryland
"No longer sore from hours of digging!"
"In my spare time I dig and mine gemstones, crystals and minerals in the mountains of Maine. One way that I find crystals is by driving an hour and a half into the mountains, hiking for two hours up a mountain with a bunch of digging tools, dig like a machine for hours on end, hike back down the mountain with a backpack full of Amethyst, and my tools, then drive home for another hour and a half. Needless to say, by the end of the day I have incurred some serious inflammation. Doing this before taking Moxor would leave me sore for at least 2-3 days. Now that I take this product, I do not even get sore and can in fact go multiple days in a row with nothing but positive side effects! Seriously! What is this stuff!!?? This product is the most exciting nutritional I have ever used in my entire life! And believe me, I have always taken only the best supplements that the world has to offer! Just a side note, when I engage in the strenuous physical activities that I have described above, I take at least 10-12 pills a day. When I am not that active I usually take 4-5." - Seth Leaf, CEO and Owner of Living Nutz Living Organic Foods
"Pain in my back was gone!"
"I have had ongoing back pain for the last 6 or more years due to sitting many hours at work. The last year or so the pain has gotten really unbearable. My sciatic nerve was affected and I could not sit at the computer or the desk to do my work, so I had to stand all day. Within about 4 days after starting on Moxxor I noticed the pain in my back was gone. I quit taking the Moxxor to see if the pain would return, which it did, so I started taking Moxxor again and the pain subsided totally. I took Moxxor for about a month and then quit to see if the pain in my back would return. It did not return!! Since that time I take Moxxor 3 times a day and I have been completely pain free and feel great! I cannot believe that this product is so awesome. Thank you so much for finding and introducing Moxxor to me. I trust in you and the information you provide. It is such a great feeling to know that there is someone else out there that really cares about the health and wellbeing of others the way I do." - Deb Batty
"No soreness after pitching softball!"
"My name is Mark Blair and I am a 57 year old fast-pitch softball player that loves Moxxor! Back in October I was invited to a fall practice at our local Junior College to pitch a simulation game. I hadn't thrown a ball underhand for over a month and knew that I'd be extremely sore the next day. I threw almost 200 pitches and was only slightly sore the next day and on my second day (which is usually the worst for soreness) I was only slightly sore. Incredible! Two Moxxor in the morning and two in the afternoon. Moxxor rocks!" - Mark Blair, Tucson, Arizona
Keeps up with the kids' marching band!
"I have been using Moxxor for about 3 weeks. I have good results, if not superior results, to report in pain and swelling abatement. I'm a 62 year old music teacher. I am required to teach general and instrumental music, lead the 4-8th grade band and march with them in the annual Christmas parade. Some days have been an absolute nightmare, trying to keep up with my K-3 music kids and my band and my private students. My job, my ability as a musician and my self respect all hinge on being physically functional. Recently, the parents started seeing a difference in me. Lately, the parents are calling me to find out what I am on, that has enabled me to be so active with the children. They have noticed, and they are calling me to tell me all their complaints, wondering if what I am on will help them. How exciting is that?" - Jo Ellard
Pain free after cancer treatment
"Hi Mike, I wanted to give you this report regarding the administration of Moxxor in larger than average amounts. I am currently working with a 78 year old woman with metastasized stage 4 cancer of the bone. It all started with a diagnosis of cancer of the bladder two years ago. After two rounds of chemo, she suffered a major heart attack and severe nausea. This was then followed by radiation, which made her so sick that she could not continue. Thereafter, they removed her bladder and all of her female organs leaving her completely enervated and without hope. I began working with her this past April using all of the natural protocols with which I am familiar. Her progress has been very good but she has been suffering a lot of pain in spite of everything that we've tried. I placed her on 10 (that's right...ten) MOXXOR capsules per day divided into two doses with meals. For the first time in almost 18 months, she is now COMPLETELY pain-free!
We went for a walk today. She's crying for joy. So am I. Thanks. And please thank the guys at Moxxor for us both." - Jim (requested name anonymity due to medical practice)
How to try Moxxor for yourself
As you can see from these testimonials, real people are getting real results from Moxxor. For a population suffering from far too much inflammation, Moxxor is nothing less than a godsend of a supplement. If I wasn't already a member of the company, I'd be giving it an Editor's Choice award.
You can buy Moxxor online right now. It's a fraction of the price of prescription pain medications, and it's made from real, natural omega-3 oils sustainably harvested from the pristine waters of New Zealand.
I encourage you to get Moxxor from one of these existing NaturalNews team members, because they can help support you via email or phone (if you wish) and help answer questions you might have. Just go straight to this page: http://www.naturalnews.com/moxxor-infor...
Then click on your city, state or country (or whatever is nearest) and you'll see a list of people you can purchase through. The NaturalNews team member you click on will earn a small commission on your purchase.
If you purchase Moxxor on autoship, you'll save $10 per bottle. Just select autoship in the shopping cart.
To get it at an even better price, you can choose to become a Moxxor distributor yourself. Just call or email one of the existing distributors to enroll. But remember: You don't have to join Moxxor to purchase it.
I personally feel so strongly about Moxxor that I urge you to try it even if you don't buy through the NaturalNews team. If someone else introduced you to Moxxor already, talk to them! Get a sample and try it for yourself. I think you'll be absolutely astonished at the results you will experience. And if I'm wrong, if the product doesn't work for you, the only thing you've risked is the price of one bottle and the positive side effects of high-quality omega-3 nutrition.
Other things you may wish to know:
• Moxxor is already offering an eco-friendly purchase option that eliminates the cardboard box packaging, saving nature's resources.
• Moxxor is already investigating a transition to veggie caps to replace the gel caps.
• Moxxor has just passed the 2,500 distributor mark and looks set to achieve 10,000 or more distributors before the end of 2009.
• NaturalNews has already donated $5,000 in commissions received from Moxxor towards a nutrition grant program for schools. We'll be announcing the winners of those grants later this week.
• The raw foods community is really getting turned on by Moxxor. These marine omega-3 oils seem to fill a nutritional void in the 100% plant-based diet. It's very difficult to get high-potency omega-3 oils and DHA from plants alone, and although I personally eat a nearly 100% plant-based diet, I've found Moxxor to be a crucial supplement in my own nutrition.
Try Moxxor for yourself at: http://www.naturalnews.com/moxxor-infor...
Buzz up!4 votes
on HealthRanker.com
About the author: Mike Adams is a natural health researcher and author with a mission to teach personal and planetary health to the public He is a prolific writer and has published thousands of articles, interviews, reports and consumer guides, impacting the lives of millions of readers around the world who are experiencing phenomenal health benefits from reading his articles. Adams is an honest, independent journalist and accepts no money or commissions on the third-party products he writes about or the companies he promotes. In 2007, Adams launched EcoLEDs, a manufacturer of mercury-free, energy-efficient LED lighting products that save electricity and help prevent global warming. He's also a successful software entrepreneur, having founded a well known email marketing software company whose technology currently powers the NaturalNews email newsletters. Adams volunteers his time to serve as the executive director of the Consumer Wellness Center, a 501(c)3 non-profit organization, and pursues hobbies such as Pilates, Capoeira, nature macrophotography and organic gardening. Known on the 'net as 'the Health Ranger,' Adams shares his ethics, mission statements and personal health statistics at www.HealthRanger.org"
For information on Pain and Nutrition, please goto: www.backpainloss.com and read more
"NaturalNews) I'm very particular about the products I recommend on NaturalNews, and I'm even more discerning about ones I personally stake my reputation on. When I first announced the launch of Moxxor in October, I was unable to bring you the full story on the pain relieving properties of Moxxor because the product was so new, and few people had tried it.
But now, the word is out: Moxxor offers revolutionary nutritional support for many people suffering from the pain resulting from inflammation. And in this article, I'm going to let users of Moxxor speak for themselves!
What you're about to read here are true -- yet astonishing -- testimonials from people using Moxxor right now to greatly improve the quality of their lives. Since taking Moxxor daily, many people have been able to take up exercise again for the first time in years. They've seen pain vanish that they thought would never go away. They've greatly improved mobility, and they've experienced significant improvements in cognitive function and neurological health.
Notably, many people have been able to get off pain medications that were previously threatening their health. Both prescription and non-prescription painkillers can be quite deadly, as 16,500 Americans are killed each year just from over-the-counter NSAID pain medication, and many tens of thousands more are likely killed from prescription painkillers (which can increase the risk of heart attacks and strokes). You can read more about the statistics on deadly painkillers here: http://www.naturalnews.com/moxxor_healt...
Exercising again and loving life!
What's so amazing about Moxxor is its ability to create such a noticeable reduction in pain levels that it actually motivates people to get off the drugs and get onto more regular exercise. And these two things can literally transform a person's health from a cycle of disease and degeneration to a cycle of health and healing. More exercise means more sunlight, and that means a lower overall risk of cancer due to vitamin D synthesis from sensible sunlight exposure (http://www.naturalnews.com/rr-sunlight.html).
I first shared Moxxor with NaturalNews readers because I had experienced many of these benefits myself, and I knew first hand that Moxxor was something truly exceptional; something that could help a human being re-experience the joy of living. While a lot of nutritional supplements offer phenomenal nutritional support for the human body, few of them produce such noticeable and immediate improvements in quality of life. Moxxor is truly a revolutionary natural product that's demonstrating itself to be uniquely effective at reducing pain in a safe, natural, nourishing way. I've literally never found anything quite like it.
I have one thing to request of you: If you suffer from any sort of joint pain, chronic pain or systemic inflammation that's reducing the quality of your life, you owe it to yourself to give Moxxor a try right now.
I can't guarantee it will work for you the way it has worked for others. Human biology is complex, and each person is different, but I know Moxxor will help the vast majority of those who try it. (And it's not just inflammation pain, either: Women are reporting amazing results in the easing of menstruation pain, too.)
Forget about the multi-tier affiliate compensation plan for a moment. You don't have to join Moxxor to benefit from the product. You can just buy it online as a customer, just like you'd buy any other product.
Read the testimonials that follow. Listen what others have to say, in their own words, and then decide if Moxxor might be worth trying for yourself.
Below, at the end of the testimonials, I include links where you can buy Moxxor online right now. No membership required.
Legally-required disclaimer: None of the statements in this article have been approved by the FDA. Moxxor is not intended to treat, diagnose, prevent or cure any disease or health condition.
Testimonials about Moxxor's pain relieving potential
Here are the true testimonials about Moxxor from the very people using it right now. All of these are verifiably authentic, from real people who are NaturalNews readers.
"I am pain free!"
"I have been struggling with hip bursitis for over two years. The pain was so bad that it would even wake me up in the night. Since the ibuprofen did not seem to help, my doctor said the next step would be steroid injections. After taking Moxxor for three weeks I am pain free! I have also noticed an immense improvement with my concentration and overall skin health. The product is amazing beyond words!" - Eric, UPS driver, Michigan
"The pain is completely gone!
"For the past two years I've had pain in both my elbows and left rotator cuff. (Due to old injuries) The pain in my shoulder was severe. I've tried many different health formulas that were guaranteed to work, nothing helped. I was skeptical when I read about Moxxor on NaturalNews.com, but I know Mike Adams does a thorough investigation before the product is introduced to his readers so I decided to give it a try. I've been using Moxxor for almost a month the pain in my elbows is completely gone and my shoulder is at least 90% improved. Moxxor truly is a remarkable product." - Darla Tatman, Founder of Go-Organic-Now.com, Indiana
"Decreased pain and increased energy"
"The first day I took Moxxor, I noticed less pain and more energy. In less than two weeks, I was able to walk my dog for over an hour, when before I could barely make it 15 minutes. One evening, I twisted my wrist. I planned to go the next morning to get a wrist brace. After taking my Moxxor the next morning, I noticed that the pain had disappeared, so I didn't need a brace. I have continued to have decreasing pain and increased energy while taking Moxxor." - Pam Dibbern in Houston, Texas
"Can finally play racquetball!"
"Less than a month ago I was introduced to Moxxor. I started taking it daily in place of my favorite brand of fish oil containing primrose for women. Immediately I experienced an energetic alertness on just one capsule. I was so excited that I wanted to see what two capsules would do. Amazingly, after a few exercise regimens there was no longer any burning pain lingering in my shoulder that was badly injured 19 years ago. Taking Moxxor has not only eased my shoulder joint movement but has also enabled me to endure more rigorous and extended exercises. Now I'm really anxious to finally learn how to play racquetball!" - Tina Gunther
"Added over 20 yards to my golf drive!"
"My husband of almost 50 years, Jerry, also a Moxxor distributor, is amazed at the changes Moxxor has made. He was a plumber all his working life and it paid a huge toll on his body. He's also had diabetes for 60 years. He's been on Moxxor for less than 2 months but noticed these changes with 2 weeks. He's standing straighter, walking better (no more electric carts at Wal-Mart) and has more energy overall. But, the best thing, according to Jerry, he's added over 20 yards to his golf drive. This is after a summer of deciding to quit golf for good. He's back in the game and we're both loving it. As for myself, my golf drives are much better because my shoulders don't hurt. Moxxor is an amazing product. Thank you Mike for making this possible for both of us." - Gail Rollo
"Sleep has improved greatly!"
"After taking Moxxor for three days I notice a big difference, I'm real clear headed, I just full so much lighter and my overall wellbeing has improved greatly. I'm able to absorb the data from books and other reading materials. At work it's easier to resolve solutions to different problems, come up with better ideas. I feel my over all brain function has improved greatly. My sleep has improved greatly; I sleep much sounder and I'm able to wake up more refreshed. My, hair and skin is much healthier and seems to glow. My wife has had pain in her side and after a week of taking Moxxor, the pain is completely gone. We are all so very lucky that John and Noel Turner have come up with this great product. I have always been the type of person to try something for myself. When I tried Moxxor and it worked, it seemed amazing and that's why I decided to become a distributor; not only for the financial opportunity but also the opportunity to help others achieve greater health. I'm very pleased to be associated with such an ethical group of people, from John and Noel Turner as well as the entire Moxxor team. I also want to personally thank Mike Adams and the entire Moxxor NaturalNews team for all the great support and inspiration. I want to thank you all from the bottom of my heart. To your health." - John, Cambridge Maryland
"No longer sore from hours of digging!"
"In my spare time I dig and mine gemstones, crystals and minerals in the mountains of Maine. One way that I find crystals is by driving an hour and a half into the mountains, hiking for two hours up a mountain with a bunch of digging tools, dig like a machine for hours on end, hike back down the mountain with a backpack full of Amethyst, and my tools, then drive home for another hour and a half. Needless to say, by the end of the day I have incurred some serious inflammation. Doing this before taking Moxor would leave me sore for at least 2-3 days. Now that I take this product, I do not even get sore and can in fact go multiple days in a row with nothing but positive side effects! Seriously! What is this stuff!!?? This product is the most exciting nutritional I have ever used in my entire life! And believe me, I have always taken only the best supplements that the world has to offer! Just a side note, when I engage in the strenuous physical activities that I have described above, I take at least 10-12 pills a day. When I am not that active I usually take 4-5." - Seth Leaf, CEO and Owner of Living Nutz Living Organic Foods
"Pain in my back was gone!"
"I have had ongoing back pain for the last 6 or more years due to sitting many hours at work. The last year or so the pain has gotten really unbearable. My sciatic nerve was affected and I could not sit at the computer or the desk to do my work, so I had to stand all day. Within about 4 days after starting on Moxxor I noticed the pain in my back was gone. I quit taking the Moxxor to see if the pain would return, which it did, so I started taking Moxxor again and the pain subsided totally. I took Moxxor for about a month and then quit to see if the pain in my back would return. It did not return!! Since that time I take Moxxor 3 times a day and I have been completely pain free and feel great! I cannot believe that this product is so awesome. Thank you so much for finding and introducing Moxxor to me. I trust in you and the information you provide. It is such a great feeling to know that there is someone else out there that really cares about the health and wellbeing of others the way I do." - Deb Batty
"No soreness after pitching softball!"
"My name is Mark Blair and I am a 57 year old fast-pitch softball player that loves Moxxor! Back in October I was invited to a fall practice at our local Junior College to pitch a simulation game. I hadn't thrown a ball underhand for over a month and knew that I'd be extremely sore the next day. I threw almost 200 pitches and was only slightly sore the next day and on my second day (which is usually the worst for soreness) I was only slightly sore. Incredible! Two Moxxor in the morning and two in the afternoon. Moxxor rocks!" - Mark Blair, Tucson, Arizona
Keeps up with the kids' marching band!
"I have been using Moxxor for about 3 weeks. I have good results, if not superior results, to report in pain and swelling abatement. I'm a 62 year old music teacher. I am required to teach general and instrumental music, lead the 4-8th grade band and march with them in the annual Christmas parade. Some days have been an absolute nightmare, trying to keep up with my K-3 music kids and my band and my private students. My job, my ability as a musician and my self respect all hinge on being physically functional. Recently, the parents started seeing a difference in me. Lately, the parents are calling me to find out what I am on, that has enabled me to be so active with the children. They have noticed, and they are calling me to tell me all their complaints, wondering if what I am on will help them. How exciting is that?" - Jo Ellard
Pain free after cancer treatment
"Hi Mike, I wanted to give you this report regarding the administration of Moxxor in larger than average amounts. I am currently working with a 78 year old woman with metastasized stage 4 cancer of the bone. It all started with a diagnosis of cancer of the bladder two years ago. After two rounds of chemo, she suffered a major heart attack and severe nausea. This was then followed by radiation, which made her so sick that she could not continue. Thereafter, they removed her bladder and all of her female organs leaving her completely enervated and without hope. I began working with her this past April using all of the natural protocols with which I am familiar. Her progress has been very good but she has been suffering a lot of pain in spite of everything that we've tried. I placed her on 10 (that's right...ten) MOXXOR capsules per day divided into two doses with meals. For the first time in almost 18 months, she is now COMPLETELY pain-free!
We went for a walk today. She's crying for joy. So am I. Thanks. And please thank the guys at Moxxor for us both." - Jim (requested name anonymity due to medical practice)
How to try Moxxor for yourself
As you can see from these testimonials, real people are getting real results from Moxxor. For a population suffering from far too much inflammation, Moxxor is nothing less than a godsend of a supplement. If I wasn't already a member of the company, I'd be giving it an Editor's Choice award.
You can buy Moxxor online right now. It's a fraction of the price of prescription pain medications, and it's made from real, natural omega-3 oils sustainably harvested from the pristine waters of New Zealand.
I encourage you to get Moxxor from one of these existing NaturalNews team members, because they can help support you via email or phone (if you wish) and help answer questions you might have. Just go straight to this page: http://www.naturalnews.com/moxxor-infor...
Then click on your city, state or country (or whatever is nearest) and you'll see a list of people you can purchase through. The NaturalNews team member you click on will earn a small commission on your purchase.
If you purchase Moxxor on autoship, you'll save $10 per bottle. Just select autoship in the shopping cart.
To get it at an even better price, you can choose to become a Moxxor distributor yourself. Just call or email one of the existing distributors to enroll. But remember: You don't have to join Moxxor to purchase it.
I personally feel so strongly about Moxxor that I urge you to try it even if you don't buy through the NaturalNews team. If someone else introduced you to Moxxor already, talk to them! Get a sample and try it for yourself. I think you'll be absolutely astonished at the results you will experience. And if I'm wrong, if the product doesn't work for you, the only thing you've risked is the price of one bottle and the positive side effects of high-quality omega-3 nutrition.
Other things you may wish to know:
• Moxxor is already offering an eco-friendly purchase option that eliminates the cardboard box packaging, saving nature's resources.
• Moxxor is already investigating a transition to veggie caps to replace the gel caps.
• Moxxor has just passed the 2,500 distributor mark and looks set to achieve 10,000 or more distributors before the end of 2009.
• NaturalNews has already donated $5,000 in commissions received from Moxxor towards a nutrition grant program for schools. We'll be announcing the winners of those grants later this week.
• The raw foods community is really getting turned on by Moxxor. These marine omega-3 oils seem to fill a nutritional void in the 100% plant-based diet. It's very difficult to get high-potency omega-3 oils and DHA from plants alone, and although I personally eat a nearly 100% plant-based diet, I've found Moxxor to be a crucial supplement in my own nutrition.
Try Moxxor for yourself at: http://www.naturalnews.com/moxxor-infor...
Buzz up!4 votes
on HealthRanker.com
About the author: Mike Adams is a natural health researcher and author with a mission to teach personal and planetary health to the public He is a prolific writer and has published thousands of articles, interviews, reports and consumer guides, impacting the lives of millions of readers around the world who are experiencing phenomenal health benefits from reading his articles. Adams is an honest, independent journalist and accepts no money or commissions on the third-party products he writes about or the companies he promotes. In 2007, Adams launched EcoLEDs, a manufacturer of mercury-free, energy-efficient LED lighting products that save electricity and help prevent global warming. He's also a successful software entrepreneur, having founded a well known email marketing software company whose technology currently powers the NaturalNews email newsletters. Adams volunteers his time to serve as the executive director of the Consumer Wellness Center, a 501(c)3 non-profit organization, and pursues hobbies such as Pilates, Capoeira, nature macrophotography and organic gardening. Known on the 'net as 'the Health Ranger,' Adams shares his ethics, mission statements and personal health statistics at www.HealthRanger.org"
For information on Pain and Nutrition, please goto: www.backpainloss.com and read more
Back to Basics
Hello
An article from the National Post seems of interest. Have a read through it was called, "back to basics"
"After 25 years of treating sore, aching bodies, the team at Concordia Sports Medicine know a thing or two about back pain. So does Stuart McGill, a researcher and expert in spine bio mechanics from the University of Waterloo.
In what seems to be the perfect marriage between science and practice, here is the latest lowdown about what to do when back pain hits.
Find out why it hurts
"Identify what causes your back pain and solve it," McGill said.
Sounds easy enough, but chances are you need some expert guidance on pinpointing and solving the problem. That's where someone like osteopath and athletic therapist Paul Evans from Concordia Sports Medicine can help. His evaluation isn't limited to the spine, but includes a look at how well your hips, shoulders and other core muscles and movements function. It's that kind of whole body approach that can make the difference between finding relief and not.
As for trying to isolate your problem to one particular event like bending over to tie your shoe, don't even try.
"Back pain is usually caused by the things you've done and not done," Evans said. "Unless your back pain is related to a specific injury, chances are your back health has been deteriorating slowly and steadily over time. And, since damage to your back accumulates, you're adding to the problem every day you don't do something to solve it.
McGill says that most people between the ages of 20 and 55 sit too much, which puts them at risk for disc problems. Evans agrees. He has patients who sit all day at a desk and then sit all night gaming on their computer. It's no surprise, then, when they show up at his office complaining of a sore back.
But sitting isn't the only culprit. Poor posture, overuse and poor movement patterns all contribute to back pain, yet most of these potential problems are ignored until the back starts to protest.
Treating the pain
Gone are the days when bed rest and a batch of anti-inflammatory drugs were the only option for a sore back. For many, the combination of manual therapy and exercise works best to relieve pain.
A word of caution here, however: Not all back pain is the result of the same set of circumstances, and not all back pain warrants the same treatment. In fact, tailoring treatment to your specific problem can mean the difference between success and failure. McGill suggested that finding out what postures hurt and don't hurt, what movements cause pain and what movements don't and how much load the spine can and can't bear are all key elements in designing a treatment plan.
Until you can get a back care specialist to look at your back, ice it and don't do anything that makes the pain worse. If that means laying low a couple of days, do it. But you can't get away with more than a couple of days of taking it easy. Activity, albeit light activity, not rest, is what your back needs.
The role of exercise
While it's true that exercise is an instrumental part of the treatment plan, don't think that you can download a series of back exercises off the Internet and consider yourself good to go. There's nothing generic about back pain, so it's rare that a one-size-fits-all exercise program will work for you. Nor will a couple of well-chosen exercises do it all.
McGill prescribes a series of individually targeted corrective exercises that improve movement patterns before moving onto traditional exercises like the plank or the bird dog. The idea is get the body moving in a back-friendly way before prescribing exercises, which, combined with improved everyday movement, contribute to improving back health.
And that brings about the next point. Exercising your back should become a daily event. We're not talking anything fancy here. A simple walk is a good place to start. And if you can walk only for 100 feet until the pain kicks in, stop just short of the pain mark and try it again tomorrow or later that same day. Take that walk every day until you find yourself travelling with ease.
When getting your back in shape, it's best to keep it light. Lots of repetitions of exercises that aren't too taxing on your back is the best way to start. As the health and endurance of your back improves, so should the intensity of the exercises. Adequate back health means being able to move pain-free, not just in everyday life but in an athletic setting as well. Don't consider your back healthy until you can move it pain-free with some measure of speed and mobility.
As to how long it takes to get relief, Evans said that most of his patients begin to see a return on their investment in five or six visits. If you don't, discuss your treatment plan with your back specialist and consider making some changes. Getting rid of back pain is not only possible, with the right approach, it can happen sooner than you think.
jbarker@videotron.ca "
I do hope this was of value.
If anyone reading this has ideas or needs information, please let me know. Till then, bye for now.
Paul
For information on exercise and back pain goto: www.backpainloss.com now
An article from the National Post seems of interest. Have a read through it was called, "back to basics"
"After 25 years of treating sore, aching bodies, the team at Concordia Sports Medicine know a thing or two about back pain. So does Stuart McGill, a researcher and expert in spine bio mechanics from the University of Waterloo.
In what seems to be the perfect marriage between science and practice, here is the latest lowdown about what to do when back pain hits.
Find out why it hurts
"Identify what causes your back pain and solve it," McGill said.
Sounds easy enough, but chances are you need some expert guidance on pinpointing and solving the problem. That's where someone like osteopath and athletic therapist Paul Evans from Concordia Sports Medicine can help. His evaluation isn't limited to the spine, but includes a look at how well your hips, shoulders and other core muscles and movements function. It's that kind of whole body approach that can make the difference between finding relief and not.
As for trying to isolate your problem to one particular event like bending over to tie your shoe, don't even try.
"Back pain is usually caused by the things you've done and not done," Evans said. "Unless your back pain is related to a specific injury, chances are your back health has been deteriorating slowly and steadily over time. And, since damage to your back accumulates, you're adding to the problem every day you don't do something to solve it.
McGill says that most people between the ages of 20 and 55 sit too much, which puts them at risk for disc problems. Evans agrees. He has patients who sit all day at a desk and then sit all night gaming on their computer. It's no surprise, then, when they show up at his office complaining of a sore back.
But sitting isn't the only culprit. Poor posture, overuse and poor movement patterns all contribute to back pain, yet most of these potential problems are ignored until the back starts to protest.
Treating the pain
Gone are the days when bed rest and a batch of anti-inflammatory drugs were the only option for a sore back. For many, the combination of manual therapy and exercise works best to relieve pain.
A word of caution here, however: Not all back pain is the result of the same set of circumstances, and not all back pain warrants the same treatment. In fact, tailoring treatment to your specific problem can mean the difference between success and failure. McGill suggested that finding out what postures hurt and don't hurt, what movements cause pain and what movements don't and how much load the spine can and can't bear are all key elements in designing a treatment plan.
Until you can get a back care specialist to look at your back, ice it and don't do anything that makes the pain worse. If that means laying low a couple of days, do it. But you can't get away with more than a couple of days of taking it easy. Activity, albeit light activity, not rest, is what your back needs.
The role of exercise
While it's true that exercise is an instrumental part of the treatment plan, don't think that you can download a series of back exercises off the Internet and consider yourself good to go. There's nothing generic about back pain, so it's rare that a one-size-fits-all exercise program will work for you. Nor will a couple of well-chosen exercises do it all.
McGill prescribes a series of individually targeted corrective exercises that improve movement patterns before moving onto traditional exercises like the plank or the bird dog. The idea is get the body moving in a back-friendly way before prescribing exercises, which, combined with improved everyday movement, contribute to improving back health.
And that brings about the next point. Exercising your back should become a daily event. We're not talking anything fancy here. A simple walk is a good place to start. And if you can walk only for 100 feet until the pain kicks in, stop just short of the pain mark and try it again tomorrow or later that same day. Take that walk every day until you find yourself travelling with ease.
When getting your back in shape, it's best to keep it light. Lots of repetitions of exercises that aren't too taxing on your back is the best way to start. As the health and endurance of your back improves, so should the intensity of the exercises. Adequate back health means being able to move pain-free, not just in everyday life but in an athletic setting as well. Don't consider your back healthy until you can move it pain-free with some measure of speed and mobility.
As to how long it takes to get relief, Evans said that most of his patients begin to see a return on their investment in five or six visits. If you don't, discuss your treatment plan with your back specialist and consider making some changes. Getting rid of back pain is not only possible, with the right approach, it can happen sooner than you think.
jbarker@videotron.ca "
I do hope this was of value.
If anyone reading this has ideas or needs information, please let me know. Till then, bye for now.
Paul
For information on exercise and back pain goto: www.backpainloss.com now
Sunday 30 November 2008
More about Exercise and Back Pain
Here is a piece from the Military Family Network, all good stuff
10 Steps to Combat Low Back Pain especially during the Holiday Months
News Release by National Athletic Trainers' Association
2008-11-28
Sign Up for our monthly Newsletter to receive more Military Family News.
View our archived newsletters to see examples.
The National Athletic Trainers’ Association has prepared a 10-step guide that people of all ages can use to reduce body stress, prevent back pain and thereby improve quality of life – especially with holiday plans and travel just around the corner. Along with the season comes the lifting of heavy suitcases and holiday gifts that can put additional pressure on the back.
“The human body is an incredible machine that adapts to the stresses we give it every day,” said certified athletic trainer Darrell Barnes, LAT, ATC, CSCS, performance medical coordinator, St. Vincent Sports Performance Center in Indianapolis, Ind. “Stresses such as poor posture, unusual movement or activities or even a sedentary lifestyle can lead to poor mechanics and pain. Disability from back pain is second only to the common cold as a cause of lost work time.”
According to the Arthritis Foundation, back pain affects 80 percent of the adult population at some point in their lives. In fact, back pain, limited mobility and stiffness end up costing American consumers $24 billion in treatment costs annually.
Following are recommendations to prevent and reduce back pain now and year-round:
1. Identify negative stresses that may be exacerbated by the holidays – Everybody has physical limitations that can lead to body imbalances, so it’s important to identify problematic areas and correct these imbalances. Look at your sitting/standing posture. Do you complain that your muscles “feel tight” or weak? Do you use poor mechanics when lifting heavy items? Are you putting unusual stress on the back with certain activities and lifting during the holiday season? Learning correct lifting techniques and strengthening your back can help to alleviate pain. Use a luggage cart or lighten your load when lifting heavy packages or luggage.
2. Make yourself mobile – Poor posture and muscle stiffness decrease the body’s ability to move freely, which can lead to injury or pain. There are many ways to increase mobility including daily stretches or activities that increase flexibility and get the body moving in different directions. Try yoga, tai chi, swimming or pilates to keep you limber.
3. Increase strength – It’s important to get strong to improve overall balance and flexibility to reduce stress on the back. Exercises should involve the whole body, especially the core muscles of the stomach, back, hips and pelvis. At the same time, strengthening of the legs and shoulders can help you more easily squat, lift and carry even heavy items without overworking or injuring your back.
4. Add aerobic exercise – Physical activities like walking, swimming and running for at least 20 minutes three times a week increase muscular endurance and cardiovascular fitness. Aerobic activities also improve blood flow to the spine and help decrease daily stress.
5. Pay attention to posture – Try not to sit or drive for long periods of time. Get up every 15 to 30 minutes and move around or stretch to increase your mobility. When seated always remember to keep your hips and knees at right angles to one another and find chair with adequate lumbar (lower back) support.
6. Stand up straight – When engaged in activities while standing, be sure to stand with your head up, shoulders straight, chest forward and stomach tight. Avoid standing in the same position for too long, though, and use your legs – rather than your back – when pushing or pulling heavy doors and other items.
7. Use proper lifting mechanics – When lifting objects from a position below your waist,stand with a wide stance and a slight bend at your hips and knees. Tighten your stomachs you lift and keep your back as flat as possible – do not arch or bend. When carrying heavy objects, keep them as close to your body as you can. Avoid carrying objects on only one side of your body.
8. Get a good night’s sleep – Select a firm mattress and box spring that does not sag. Try to sleep in a position that allows you to maintain the natural curve in your back.
9. Warm-up before physical activity – Engage in a low impact activity prior to playing sports or exercising. Increasing muscle temperature and mobility will decrease the chance of injury.
10. Improve your healthy lifestyle – Obesity and smoking have been found to increase the incidence of back pain. Taking steps to improve your health will decrease the chance of back pain and improve your overall quality of life.
Barnes also urges people to always listen to their bodies: “If you are participating in any fitness routines or general activity and feel any twinges of back pain, you should stop immediately and consult your physician. Identifying the cause of the pain and treating it safely and appropriately will help you gain back mobility and range of motion and feel your physical best.”
About the Author: National Athletic Trainers’ Association (NATA) – Health Care for Life & Sport: Athletic trainers are unique health care professionals who specialize in the prevention and rehabilitation of injuries and illnesses. The National Athletic Trainers' Association represents and supports 30,000 members of the athletic training profession. NATA advocates for equal access to athltrainers for patients and clients of all ages and supports H.R. 1846. Only 42 percent of high schools have access to athletic trainers. NATA members adhere to a code of ethics. www.nata.org.
I do hope this was of interest. For more on back pain, exercise and the whole subject, why not take a look at http:/www.backpainloss.com
Paul
10 Steps to Combat Low Back Pain especially during the Holiday Months
News Release by National Athletic Trainers' Association
2008-11-28
Sign Up for our monthly Newsletter to receive more Military Family News.
View our archived newsletters to see examples.
The National Athletic Trainers’ Association has prepared a 10-step guide that people of all ages can use to reduce body stress, prevent back pain and thereby improve quality of life – especially with holiday plans and travel just around the corner. Along with the season comes the lifting of heavy suitcases and holiday gifts that can put additional pressure on the back.
“The human body is an incredible machine that adapts to the stresses we give it every day,” said certified athletic trainer Darrell Barnes, LAT, ATC, CSCS, performance medical coordinator, St. Vincent Sports Performance Center in Indianapolis, Ind. “Stresses such as poor posture, unusual movement or activities or even a sedentary lifestyle can lead to poor mechanics and pain. Disability from back pain is second only to the common cold as a cause of lost work time.”
According to the Arthritis Foundation, back pain affects 80 percent of the adult population at some point in their lives. In fact, back pain, limited mobility and stiffness end up costing American consumers $24 billion in treatment costs annually.
Following are recommendations to prevent and reduce back pain now and year-round:
1. Identify negative stresses that may be exacerbated by the holidays – Everybody has physical limitations that can lead to body imbalances, so it’s important to identify problematic areas and correct these imbalances. Look at your sitting/standing posture. Do you complain that your muscles “feel tight” or weak? Do you use poor mechanics when lifting heavy items? Are you putting unusual stress on the back with certain activities and lifting during the holiday season? Learning correct lifting techniques and strengthening your back can help to alleviate pain. Use a luggage cart or lighten your load when lifting heavy packages or luggage.
2. Make yourself mobile – Poor posture and muscle stiffness decrease the body’s ability to move freely, which can lead to injury or pain. There are many ways to increase mobility including daily stretches or activities that increase flexibility and get the body moving in different directions. Try yoga, tai chi, swimming or pilates to keep you limber.
3. Increase strength – It’s important to get strong to improve overall balance and flexibility to reduce stress on the back. Exercises should involve the whole body, especially the core muscles of the stomach, back, hips and pelvis. At the same time, strengthening of the legs and shoulders can help you more easily squat, lift and carry even heavy items without overworking or injuring your back.
4. Add aerobic exercise – Physical activities like walking, swimming and running for at least 20 minutes three times a week increase muscular endurance and cardiovascular fitness. Aerobic activities also improve blood flow to the spine and help decrease daily stress.
5. Pay attention to posture – Try not to sit or drive for long periods of time. Get up every 15 to 30 minutes and move around or stretch to increase your mobility. When seated always remember to keep your hips and knees at right angles to one another and find chair with adequate lumbar (lower back) support.
6. Stand up straight – When engaged in activities while standing, be sure to stand with your head up, shoulders straight, chest forward and stomach tight. Avoid standing in the same position for too long, though, and use your legs – rather than your back – when pushing or pulling heavy doors and other items.
7. Use proper lifting mechanics – When lifting objects from a position below your waist,stand with a wide stance and a slight bend at your hips and knees. Tighten your stomachs you lift and keep your back as flat as possible – do not arch or bend. When carrying heavy objects, keep them as close to your body as you can. Avoid carrying objects on only one side of your body.
8. Get a good night’s sleep – Select a firm mattress and box spring that does not sag. Try to sleep in a position that allows you to maintain the natural curve in your back.
9. Warm-up before physical activity – Engage in a low impact activity prior to playing sports or exercising. Increasing muscle temperature and mobility will decrease the chance of injury.
10. Improve your healthy lifestyle – Obesity and smoking have been found to increase the incidence of back pain. Taking steps to improve your health will decrease the chance of back pain and improve your overall quality of life.
Barnes also urges people to always listen to their bodies: “If you are participating in any fitness routines or general activity and feel any twinges of back pain, you should stop immediately and consult your physician. Identifying the cause of the pain and treating it safely and appropriately will help you gain back mobility and range of motion and feel your physical best.”
About the Author: National Athletic Trainers’ Association (NATA) – Health Care for Life & Sport: Athletic trainers are unique health care professionals who specialize in the prevention and rehabilitation of injuries and illnesses. The National Athletic Trainers' Association represents and supports 30,000 members of the athletic training profession. NATA advocates for equal access to athltrainers for patients and clients of all ages and supports H.R. 1846. Only 42 percent of high schools have access to athletic trainers. NATA members adhere to a code of ethics. www.nata.org.
I do hope this was of interest. For more on back pain, exercise and the whole subject, why not take a look at http:/www.backpainloss.com
Paul
Saturday 29 November 2008
Diagnosing your lowew back pain
From a site called "back pain treatment" Some useful information, I thought.
Did you know that many doctors miss areas of concern that could lead to cures? Did you know that back pain is common, yet many doctors fail to see the cause? The answer is simple. The reason is most medical doctors have little experience in the system of healing so to speak. Rather many doctors focus on prescribing medicines and searching for answers, which many times rest in front of them.
Don’t get me wrong, good doctors reach everywhere, yet these people lack educational knowledge of the spinal column, central nervous system and so on. As well, these people fail to see that many causes of back pain rests in misaligned bones, or spine. Of course, diseases may cause back pain as well. Sitting too long, lack of stretch exercises, etc, all cause lower back pain.
If the back pain is, serious it will often show up in MRI or CT scans. X-rays will show back conditions, however since doctors review all areas, except the alignment of the bones and spine, thus most times the x-rays only reveal what the doctor wants to see. This happens to many people, including myself. A pro in analyzing the spine and bones is the man you want to see if you have chronic back conditions.
The types of back pain include sciatica. The back problem may be listed as slip disk in some instances, yet the pain often challenges doctors diagnose since a sharp, electrical shock-like and distressing ache starts at the back and then travels to the legs. Sometimes the pain is intermittent, while other times the pain may be chronic. The particular problem often requires surgery to correct. Sciatica according to few experts is one of the worst backaches endured, since even when the pain has mild pain it is difficult to bend forward and over to tie a shoe. The problem rests in the spine, joints, and connective elements of the spinal column that links to the entire body.
The spinal column makes up muscles, bones, central nerves, etc. What holds the spine together is disks, connective tissues, tendons, ligaments, etc? When a person stands erect, the spine’s elements will join to apply tension. You can visualize the tension by considering how a string will respond when you pull it down. The changes assist the body in mobility; as well, it determines how the body responds to movement.
The lower back is made up of large-scale structures, including the backbone and the hip joints. The hip joints connect to the pelvis and each element joins with the spinal column at the triangle bone in the lower back and at the baseline of the spine that joins the hipbones on either side and forms part of the pelvis.
The large bones attach to the legs, which provide us strength and support to the vertical spinal column. We have thick bones that start at the opposite side of the thick cord of nerve tissues (Spinal Cord) that is near the neck. Along this area, the joints are thick and the bones start to thin and shrink. The spinal cord is a “thick whitish” nerve cord surrounded by tissues and extends from the base of the brain and continues to the spinal column, giving mount to a pair of spinal nerves that contribute the body.
Combined these elements give us the ability to move and provides flexibility. In addition, the organs are directed by these elements.
The spine is held up by the larger group of bones at the lower region, smaller base, and the top architectures. Stress occurs at the area, since below this region larger muscles work by directing and sparking movement. This is how the legs are able to move, which brute stress is applied to the vertebrae. At the back, we also have a lumbar spinal disk. The disk is affected by the brute stress, since each time we bend and sit, we are applying more than 500 pounds to this area, yet it stretches to a “square inch” around the disks and per count along the area
Again, I hope this is useful.
Paul
Did you know that many doctors miss areas of concern that could lead to cures? Did you know that back pain is common, yet many doctors fail to see the cause? The answer is simple. The reason is most medical doctors have little experience in the system of healing so to speak. Rather many doctors focus on prescribing medicines and searching for answers, which many times rest in front of them.
Don’t get me wrong, good doctors reach everywhere, yet these people lack educational knowledge of the spinal column, central nervous system and so on. As well, these people fail to see that many causes of back pain rests in misaligned bones, or spine. Of course, diseases may cause back pain as well. Sitting too long, lack of stretch exercises, etc, all cause lower back pain.
If the back pain is, serious it will often show up in MRI or CT scans. X-rays will show back conditions, however since doctors review all areas, except the alignment of the bones and spine, thus most times the x-rays only reveal what the doctor wants to see. This happens to many people, including myself. A pro in analyzing the spine and bones is the man you want to see if you have chronic back conditions.
The types of back pain include sciatica. The back problem may be listed as slip disk in some instances, yet the pain often challenges doctors diagnose since a sharp, electrical shock-like and distressing ache starts at the back and then travels to the legs. Sometimes the pain is intermittent, while other times the pain may be chronic. The particular problem often requires surgery to correct. Sciatica according to few experts is one of the worst backaches endured, since even when the pain has mild pain it is difficult to bend forward and over to tie a shoe. The problem rests in the spine, joints, and connective elements of the spinal column that links to the entire body.
The spinal column makes up muscles, bones, central nerves, etc. What holds the spine together is disks, connective tissues, tendons, ligaments, etc? When a person stands erect, the spine’s elements will join to apply tension. You can visualize the tension by considering how a string will respond when you pull it down. The changes assist the body in mobility; as well, it determines how the body responds to movement.
The lower back is made up of large-scale structures, including the backbone and the hip joints. The hip joints connect to the pelvis and each element joins with the spinal column at the triangle bone in the lower back and at the baseline of the spine that joins the hipbones on either side and forms part of the pelvis.
The large bones attach to the legs, which provide us strength and support to the vertical spinal column. We have thick bones that start at the opposite side of the thick cord of nerve tissues (Spinal Cord) that is near the neck. Along this area, the joints are thick and the bones start to thin and shrink. The spinal cord is a “thick whitish” nerve cord surrounded by tissues and extends from the base of the brain and continues to the spinal column, giving mount to a pair of spinal nerves that contribute the body.
Combined these elements give us the ability to move and provides flexibility. In addition, the organs are directed by these elements.
The spine is held up by the larger group of bones at the lower region, smaller base, and the top architectures. Stress occurs at the area, since below this region larger muscles work by directing and sparking movement. This is how the legs are able to move, which brute stress is applied to the vertebrae. At the back, we also have a lumbar spinal disk. The disk is affected by the brute stress, since each time we bend and sit, we are applying more than 500 pounds to this area, yet it stretches to a “square inch” around the disks and per count along the area
Again, I hope this is useful.
Paul
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