Back Pain Loss

Yoga and back pain loss

2009-12-12T08:42:00.000-08:00

From My Local Health, Yoga and how it helps back pain

Yoga: A great way to stay fit and keep stress at bay
by: Kandy Williams

Yoga is a discipline of the body and mind that dates back more than 5,000 years. The word yoga means “to join” or “to yoke,” and it brings the mind and body together. Yoga has three components: exercise, breathing, and meditation.

There are over one hundred different schools of yoga, but Hatha yoga, which combines physical movements and postures with breathing techniques, is what most people associate with practicing yoga. According to MedicineNet, Hatha yoga is the most widely practiced yoga in the U.S. With its slow and smooth movements, it is excellent for beginners. It is also a great introduction to yoga as it incorporates many different poses (asanas), as well as breathing techniques and chanting.

Some of the most popular schools of yoga in the U.S., and the ones that you are most likely to find in yoga and fitness centers, according to MedicineNet, are: Hatha, Iyengar, Astanga (or Ashtanga), Bikram, and Kundalini.

According to the American Yoga Association, there are eight steps of Classical yoga: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. Classes generally focus on asana, physical exercises; pranayama, breathing techniques; and pratyahara, preparation for meditation.

According to WebMD, close to 11 million Americans are practicing yoga and enjoying its numerous health benefits. Yoga poses safely stretch your muscles and increase the range of motion in joints. Yoga also provides strength and endurance benefits. Different poses help you build strength in certain areas. For example, Upward Dog strengthens the lower back and increases upper-body strength. Because of increased flexibility and strength, you also naturally have better posture. The mindful breathing involved with yoga often improves lung capacity as well.

In addition to the physical benefits, there are numerous mental benefits of practicing yoga. By learning how to deepen and lengthen your breath, your relaxation response is stimulated, leaving you feeling more relaxed. Some schools of yoga also teach meditation techniques. Recently, researchers have begun studying the effects of yoga on depression. Because yoga boosts oxygen levels to the brain, it may benefit your mood.

According to AARP Bulletin Today, Dean Ornish, MD, founder of the Preventive Medicine Research Institute in California, has been studying how lifestyle alterations can halt or even reverse the effects of serious conditions such as heart disease and cancer for decades. Since the 1980s, he has incorporated stress management through yoga and meditation with other lifestyle modifications like eating a diet low in fat and getting regular exercise. He has found in his studies that the more yoga and meditation the participants did, the more they improved their health. But it was the consistency of doing it every day that mattered more than duration.

A study published by the National Academy of Sciences and another published in the Lancet in 2008 used an identical group of 30 men with low-risk prostrate cancer. Both studies found that lifestyle changes, such as getting regular exercise, eating a low fat diet, attending support groups, and practicing yoga and meditation, turn on good or disease-preventing genes and turn off bad genes which can cause conditions such as heart disease and cancer.

Medical researchers are now studying the benefits of therapeutic yoga or integrative yoga therapy (IYT). It’s used as an aid in treating medical conditions such as clinical depression and heart disease. Yoga also helps to relieve the symptoms of asthma, back pain, and arthritis, according to WebMD.

The research evidence is mounting that yoga is good for both your body and your mind. If you want to get started on the road to a healthier you, visit www.yogafinder.com. This online directory will help you find classes, events, and retreats near you.

Sources: AARP Bulletin Today (bulletin.aarp.org), American Yoga Association (http://www.americanyogaassociation.org), Mayo Clinic (http://www.mayoclinic.com), WebMD (http://www.webmd.com)

Different types of yoga

Hatha yoga: Good for beginners, it focuses on holding poses and integrating your breath into the movements. You will learn many different poses, as well as breathing techniques and chanting. It will be beneficial for stretching and working your muscles.

Iyengar yoga: Good for beginners, it uses poses that are similar to those in Hatha. It differs because it focuses more on balance and body alignment. You will also hold poses longer and use props such as straps and blocks.

Kundalini yoga: More advanced type of yoga, it emphasizes rapid movement through the poses while breathing, chanting, and meditating. It focuses on the energy balance in your body.

Bikram yoga: This yoga is designed to make you sweat as it is practiced in a room heated to around 105 degrees Fahrenheit. Its objective is to loosen muscles and to cleanse the body, removing symptoms of disease and chronic pain.

Astanga (Ashtanga) Yoga: Also known as power yoga, you move quickly from one pose to another in order to build strength and endurance. There is not an emphasis on meditation, so this is more like a strength training workout than any other type of yoga.

Yoga must be a favorite for dealing with back pain, and feeling good generally.
Stay well
Paul

Pregnancy and Back Pain

2009-12-12T08:37:00.000-08:00

Pre- and postnatal yoga yields physical, mental benefits
Dorene Internicola, Reuters
Published: Tuesday, December 08, 2009

More On This Story

From the National Post, more about Pregnancy and Back Pain,Laying the foundation for a healthy pregnancy
Nutrition: Before and after conception
Planning is essential for a healthy pregnancy
Related Topics

Culture and Lifestyle
Exercise and Fitness
Family
Elena Brower
Jacques Moritz

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Alexander Drozdov / AFP / Getty Images Practicing yoga during pregnancy — and after birth — is gaining in popularity, due in part to its demonstrated physical and mental effects
Modern mothers-to-be are turning to the 4,000-year-old practice of yoga to put mind over pregnancy matters as they strengthen their bodies for the road ahead.

"There's a level of comport and presence women cultivate when they're practicing regularly through their pregnancies, so the changes that come are not going to shake them," Elena Brower, a New York City-based yoga instructor said in an interview.

The founder of the Virayoga studio in Manhattan, Brower has worked with celebrities Gwyneth Paltrow and Christie Turlington Burns during their pregnancies. She also has developed the DVD Element: Prenatal & Postnatal Yoga.

"It's about teaching women how to safely strengthen their abdominals," said Brower, herself the mother of a toddler. "And strengthening is complemented by learning how to stretch, so that you can be as limber as possible when that baby comes."

Yoga can also help women to get to know themselves a little better.

"You have a level of presence that allows you to ride the wave of the contraction/pain into another place. You don't think intellectually about it. You breathe."

A study of 335 pregnant women in Bangalore, India, found that those who practiced yoga experienced shorter labor, less pregnancy-induced hypertension, and higher birth-weight babies than the control group.

More than 11 million Americans are estimated to do some form of yoga. The name derives from the Sanskrit meaning yoke or union, and the practice strives to unite movement and breath.

Brower cautions that some of the pretzel-like contortions that characterize the practice are not suitable for expectant mothers, even if they are experienced yogis.

"Don't lie on your belly, don't twist. You want to keep the house as big as possible for the baby," she advises. "Do inversions if it feels right."

Dr. Jacques Moritz, Director of Gynecology at St. Luke's-Roosevelt Hospital in New York City, says yoga is a fine idea for pregnant women, as long as they inform their instructors of their condition.

"Yoga is a great relaxing exercise. It's good for flexibility, it limbers people up," he said. "Part of the process of having a baby is opening up your pelvis. Yoga is one of the good ways to do that. It strengthens your core muscles and pelvic diaphragm."

Moritz, who is featured in the 2008 documentary film The Business of Being Born, said it also helps the back pain that nearly all women get during pregnancy.

Post-natal yoga can help new mothers re-tone and strengthen the pelvic floor but Moritz warned they should wait six to eight weeks after the birth before resuming yoga.

"You can't do something if you're still fatigued," he explained. "Most women are still breast-feeding on demand every three hours. So the last thing on their mind is exercise."

Then there's the challenge of losing that postpartum weight. The average woman puts on about 30 pounds of it during pregnancy.

Moritz is familiar with those celebrity supermoms who seem to drop their baby weight in the time it takes the rest of us to complete a sun salutation.

"For celebrity clients it's all about getting back in shape immediately," he said. "Most of them are doing yoga and Pilates."

I have second hand experience of this problem, my wife has given birth to 2 children, my daughter to 1. It seems unfair, however there are ways to ease back pain, some of them shown at www.backpainloss.com.

Stay well
Paul

Overweight and Back Pain

2009-12-12T08:29:00.000-08:00

From News Trends Today.
Certainly a hot topic of conversation, not only for Back Pain Loss but also for general health on a national scale.
REASONS TO LOSE WEIGHT FAST
Wed, Dec 9, 2009News Trends Today

An alarming number of people are overweight today, especially in the United States. Despite that fact that we know that obesity puts us at risk for heart problems, diabetes and even some types of cancer, the temptation to pile on the pounds appears to be more than the concept of living a healthy lifestyle.
Weight loss is not something that you should seek just to look good. You should lose weight as a way to maintain your health. Many people today are experiencing health problems due to the fact that they are overweight. This includes problems walking, joint pain, back pain, diabetes, heart disease and breathing difficulties. Many of these conditions and problems can be avoided if people simply lose weight.
Because obesity has become such an epidemic, especially in the United States, there is a lot of attention focused on the problem. Solutions for obesity range from lap band surgery that actually shrinks the stomach and prevents someone from eating to excess to simply dieting and exercising. There are literally hundreds of diet programs, thousands of diet centers and tens of thousands of books on the market to tell people how to lose weight.
In addition to that, there are hundreds of thousands of gyms, health clubs and exercise groups that are designed to help people with weight loss. The resources for weight loss are certainly there, but the epidemic remains.

As the article says, a lot of tools available for weight loss. My favorite two are NLP and Hypnosos, of the two a good course of Hypnosis combining suggestions for healthy eating with a gradually increasing exercise regime.

Stay well
Paul

Reflexology and Back Pain

2009-12-12T08:23:00.000-08:00

Fro Natural News.
(NaturalNews) Reflexology is the exerting of pressure on targeted areas of the feet (or hands) using the acupressure points found on a reflexology foot chart. The art is said to have originated in the lands of China, Egypt and India and has its basis in the belief that reflex points on the soles of the feet correspond to the various organs and parts of the body. For example, the inner edge of the foot has points relating to the spine and back, while the eyes, ears and sinuses are represented on the pads of the toes. Reflexologists believe that it is possible to restore health to the body by massaging these points.

Reflexology and Back Pain

Many people complain of back pain that ranges from niggling discomfort to chronic conditions. Mostly, this is not the result of injury or trauma. Less exercise, hard physical work and a generally sedentary lifestyle for many have contributed to the segments of the population who are virtually crippled with back problems. According to the World Health Organization, lower back pain is a leading cause of disability in the world.

The first step in addressing back problems through reflexology is to find a qualified reflexologist who will use specific techniques to exert deep pressure on the foot area corresponding with the specific back problem. This may be painful and several sessions may be required before the condition improves. Sore points are often the most important ones to work on, since they represent places where energy is blocked. A gentle spa type massage is probably not going to help much, pleasant as it may be.

Reflexology and Stress

Stress is sometimes referred to as a "silent killer". Stress is virtually considered as a normal condition in today's society. Road rage, family violence and outbursts can often be put down to stress at work or because of the fast pace of life these days. Reflexologists believe that a balance of mind-body-spirit is fundamental to well-being. Modern lifestyles tend to be more insular; the support once offered by a large, extended family is no longer available to many. The positive effect of therapeutic touch is recognized as being fundamental to a feeling of well-being.

A session with a reflexologist to alleviate stress is a drug-free, non-invasive way of reducing tension. To help the patient to relax, a practitioner may use some kind of aromatherapy massage oil or essential oil as part of the treatment. It is believed to encourage the release of endorphins, the body's natural feel-good hormones, well documented in their ability to relieve stress.

What to Expect from a Foot Reflexology Session

Reflexology is not a cure-all and may not help when there are serious underlying medical conditions. But it can reduce symptoms and aid in healing by improving lymphatic drainage and circulation, stimulation to the nerve pathways and muscle relaxation. Exercise, such as swimming or walking regularly, can aid in reducing back problems by strengthening back muscles and can also help to alleviate or reduce stress.

One of my first Therapies learnt, it is still a fascinating system to treat most ailments.
Stay well
Paul

Chiropractor and Back Pain Loss

2009-12-12T08:15:00.000-08:00

This one from Dynamic ChiropractorHealth Care Is Being Dissected Under a National Microscope - But Where Is Chiropractic?

By Guy Riekeman, DC

As the debate over health care reform rages on in Washington, D.C., and in contentious town meetings across the country, there is perhaps one thing we can all agree on: The chiropractic profession is not so much as a tiny voice in the back row.

A panel of medical experts is advising the Obama administration on everything from single-payer systems to obesity management and end-of-life care. But no one from our profession has been invited in to explain chiropractic's vitalistic approach to health and human performance, even though it perhaps best reflects the president's ideal of a health care system with greater emphasis on wellness, prevention and personal empowerment that won't break the national bank.
Maybe we shouldn't be surprised. We have so successfully carved out a niche as back pain experts, it's no wonder our national leaders aren't asking what we think is the best approach to helping people realize more of their inborn potential for health.

How will chiropractic ever get its chance to influence the direction of health care in our nation? Only through the exercise of powerful thought leadership that clearly captures and articulates chiropractic's unique understanding of and contribution to health and human performance.

Finding Chiropractic's Voice: Becoming Thought Leaders

Anyone who has been involved with chiropractic for more than five minutes knows our advancement has been hampered by a muddy identity and professional infighting that have made it difficult for the public to know who we are and what we do. What we may not have realized, perhaps even until now, is just how much our "internal" problems are actually affecting the health of our neighbors, communities and nation.

On a scale never before experienced in our country, our nation's leaders are talking about health. They actually want to know how to get the population healthier, how to better care for those who are sick, and how to pay for the best care without sending us deeper into debt. What if, when they thought of chiropractic, they said, "Oh, those are the professionals who help people's bodies work better so its natural powers of health, adaptation and healing can be more fully realized"? Now that's a group that's getting a first-class invitation to the White House for a roundtable on health care reform.

Understanding Thought Leadership

The term thought leader was first coined in 1994 by Joel Kurtzman, author of Global Edge, senior fellow and publisher of The Milken Institute Review, and former editor of the Harvard Business Review and business editor of The New York Times. He used it to describe people who were contributing new knowledge to their fields. Today, it's widely understood to refer to people who understand emerging trends in their discipline and have the expertise and independent research to back up their point of view in meaningful and actionable ways.

Thought leadership is about competence. First and foremost, it stems from having a depth of understanding of your field that is nearly unrivaled and that is highly substantiated with facts. It also evolves around and inspires trust. People (patients, students, national leaders) want to be involved with organizations they believe in.

What Thought Leaders Do

Stake out a clear position. Thought leaders do not try to be all things to all people. They have unique expertise that is well-tested and are comfortable saying clearly what they know to be so without apology. One marketing leader refers to this concept as "concentrated fame" or being "king of the mole hill." It's far more effective to have the greatest depth of knowledge and expertise within your field than to dabble in many.

Add new knowledge. Thought leaders tell us something we don't already know. They are constantly learning and developing and testing new theories and approaches in their field. They don't shoot from the hip and hope they're right.

Become masters. Thought leaders specialize. They know who they are and what unique role they fill, and work tirelessly to fulfill it at the absolute highest levels of competency and professionalism. They have a passion for their field that goes beyond financial reward and can't be faked.

Speak clearly with one voice. The first thing a communications expert will tell you in a crisis is to get one clear message and have the same person deliver it again and again. The same approach works for communication over the long haul. You help people understand your message when you make it clear and consistent and deliver it repeatedly over time.

Ask lots of questions. Thought leaders are not afraid that asking someone else's opinion or considering another viewpoint will weaken their position. On the contrary; they understand that the more they test their knowledge, the stronger it will be. They pour many diverse viewpoints into their funnel and tease them out to see what makes sense and what doesn't. They also ask a lot of questions through formal research that applies the most rigorous standards to the concepts they hold near and dear. They don't want unquestioned confidence in themselves and their ideas; they want to be accurate.

Where Is Chiropractic?

Do those traits broadly describe the chiropractic profession to you? I think your answer is probably no, and I agree with you. We have excelled at halfheartedly delivering a confusing and changing message that we defend with a near-religious zeal, but are largely unwilling to expose to scientific discovery and research.

We are trying hard to change that approach at Life University. Six months ago we brought together some of the world's most renowned philosophers, clinicians and scholars inside and outside of chiropractic for the inaugural event of the Lifesource Octagon, a Center for Infinite Thinking. A key result of the conference was published proceedings that document how members of varied professions are gathering around the concept of vitalism. But we have to continue to expand the conversation and, most importantly, hold these concepts up to external and objective evaluation. We must embrace objective critique if our vitalistic approach to health and peak performance is to capture the respect of key decision-makers.

Likewise, we have recently commissioned an independent research study of millenials (those born in the late '70s to mid '90s) so we can develop a much clearer understanding of how this generation approaches health and health-oriented decisions. Armed with this objective data, we'll be far better positioned to communicate the unique role of chiropractic in helping them reach optimum performance.

That's where chiropractic can have its greatest impact. We are not low back pain gurus. We are not sciatica experts. We are vitalistic health care practitioners who have a unique understanding and set of credentials that can help people develop a far more mature and nuanced understanding of their bodies and then better manage their journey toward peak performance.

Thought leadership is not for everyone. It requires an unwavering commitment to excellence, honesty, and objective scrutiny and measurement. I think our profession has matured to the point that we are ready for that. If we can focus our communication and our dollars as a profession on researching the impact of chiropractic care on human health and performance, and sharing our vitalistic philosophy unapologetically and clearly, we can indeed help steer the national dialogue in a much healthier direction.

An interesting thought, more at www.backpainloss.com

How Naturopathy is used for back pain

2009-11-15T08:07:00.000-08:00

From Family.Gather.ComHow Naturopathy Treatment Is Used For Back Pain
More good stuff, I think.
For many individuals living with daily back pain, naturopathy treatment has become a viable alternative to conventional measures in providing relief. The base concept of naturopathy is to utilize the body's ability to heal itself by promoting common-sense curative practices designed to heal from within. It is also quite common for practitioners of naturopathy to incorporate conventional measures into a wellness plan, using the best of both disciplines with a patient's best interest at heart. While extensive studies of the benefits of naturopathy are lacking in large numbers, patients who have been helped by it's use swear by the positive features of it's practice.

Naturopathy as used for back pain can use one singular method of treatment or a combination of many, including some non-invasive conventional measures. Acupuncture, relaxation therapy exercises, massage, reflexology, diet advice and lifestyle counseling all fall within the general parameters of naturopathy, with each serving a designated purpose in addressing back pain. A Doctor of Naturopathy may recommend manipulation, herbal treatments or simple exercise in enabling an individual to become their own greatest benefactor in the healing process. In naturopathy, treatment for back pain tends to address causes for the presentation of pain rather than the treatment of symptoms. In this manner naturopathy can prevent future incidents simply through the removal of the root cause of the patient's back pain.

A Doctor of Naturopathy utilizes many of the same diagnostic tools used in conventional medicine such as x-rays and MRI's, however the approach used in treatment is quite different. In naturopathy, back pain may be treated by something as simple as massage and changes in diet and lifestyle, while it may be recommended to the same patient by a a doctor of conventional medicine that surgery is required. While each doctor may present a valid case for their recommendations, the final treatment option lies with the patient suffering back pain. In it's truest sense, naturopathy always stays away from extreme or invasive measures such as surgery, radiation or strong medications that present possible difficulties with side-effects. In their place, naturopathy looks at a combination of often minor adjustments to overall lifestyle that can have a large cumulative impact of stopping back pain by enabling the body to correct itself.

Unfortunately, the practice of naturopathy to treat back pain is limited to a certain extent to those who are open-minded enough personally to attempt something different from the norm. This is also apparent in the fact that many if not most major health insurance carriers do not recognize or pay for naturopathic treatments.

Alternative medicene is becomong mainstream.

2009-11-15T07:36:00.000-08:00

From the Los Angekes Times

I have always thpught in terms of complementary, rather than alternative, still, have a read.

Alternative medicine is becoming mainstream
Many Americans are choosing to treat themselves using nontraditional methods, but to what end?

Leon Wittman tweaked his shoulder in 1994 while attempting to keep his basement from flooding during a thunderstorm by scooping water out of a window well with a bucket.

His left arm began to ache. He realized about a year later that he rarely used it anymore and could no longer comfortably sleep on that side. A physician said the only cure was surgery.

Wittman and his wife Charlene have always shied away from physicians, preferring to "maintain a good attitude, drink lots of water and figure things out on our own," as he puts it. And so he opted instead to try a pain relief supplement that included acetaminophen, alfalfa, cramp bark and valerian root -- which, he says, improved his shoulder within a month. The Shawnee, Kan., man now takes a glucosamine, chondroitin and MSM supplement.

Many Americans like Wittman choose to treat themselves with complementary and alternative medicine in lieu of surgery, pharmaceuticals or other traditional care. Their numbers have been steadily climbing over the last decade. According to a July study from the National Center for Complementary and Alternative Medicine, based on interviews with more than 23,300 adults during the 2007 National Health Interview Survey, almost 40% of adults use some form of complementary and alternative medicine to treat a variety of conditions.

They spent about $33.9 billion on these practices in 2007, accounting for about 11.2% of the public's total out-of-pocket health expenditures. In 1997, the last time such a survey was taken, the figure was $27 billion.

"Whatever this amount of the population is doing is no longer fringe," says Dr. Tracy Gaudet, executive director of Duke Integrative Medicine, part of the Duke University Health System. "We have to figure out what they are looking for that they can't find in conventional medicine."

Medicine outside the mainstream goes by many names -- naturopathy, complementary, alternative and integrative medicine -- partly because its umbrella covers almost any practice or product that is not generally taught in medical school or offered by traditional medical doctors. It encompasses a broad array of practices: crystal gazing, drinking green smoothies, taking fish oil, practicing yoga.

Alternative therapies are used most commonly to treat conditions such as back, joint and arthritis pain, colds and depression. The new study found the most popular therapies to be natural products, deep breathing, meditation, chiropractic and massage.

Self-care, at $22 billion, accounted for the majority of spending, mostly on nonvitamin, nonmineral, natural products. The most popular supplements are fish oil, glucosamine, echinacea and flaxseed. Americans spent $4 billion on yoga, tai chi and qigong classes, and $2.9 billion on homeopathic medicine.

The survey found that visits to practitioners overall have decreased by about 50% since 1997, with the biggest drop seen by providers of energy healing and relaxation techniques. An exception was acupuncture, whose providers saw a threefold increase from 1997 to 2007.

For years, there has been a false assumption that users are anti-establishment and alternative types who choose it over conventional treatments -- but the data suggests otherwise, complementary medicine experts say. Dr. Mimi Guarneri, medical director of Scripps Center for Integrative Medicine in La Jolla, says that these are regular people who want more help staying well.

"The good news about Western medicine is that it responds well in an acute setting -- if they have a heart attack, stroke or are hit by a car," she says. "When you look at other healing traditions, prevention is the first step, treatment is the last step."

But the trend worries many medical experts, although they acknowledge that some alternative therapies seem useful -- acupuncture for treating back pain, for example, and exercise and dietary changes for better regulation of blood sugar.

A 2008 study in the Mayo Clinic Proceedings found, for example, that patients who exercised, ate a low-fat diet and took fish oil and red yeast rice supplements over a three-month period reduced their bad, or LDL, cholesterol by 42%. A group taking the cholesterol medication Zocor saw a 39% LDL reduction.

But many more of the therapies are unproven or untested. Echinacea, ginko biloba and shark cartilage all came up ineffective in recent studies. A June Associated Press article highlighted the fact that after 10 years and $2.5 billion in research, the National Center for Complementary and Alternative Medicine has not found any alternative medicine that works, save patients taking ginger for chemotherapy-induced nausea and limited uses for acupuncture, yoga, massage and relaxation techniques such as meditation.

Almost $3 billion is spent annually on homeopathic medicine, for example, but there is no hard evidence to show that it is effective. The treatment, which is based on the theory that "like cures like," offers patients highly diluted solutions of natural substances that create similar symptoms. (An insomniac, for example, would be given a solution with a small amount of caffeine.) A number of homeopathy's key concepts "are not consistent with the current understanding of science, particularly chemistry and physics," the complementary medicine center notes on its website.

"I think people using alternative medicines are wasting their money and are being fooled into thinking they are getting something that is beneficial for them," says Dr. Jerome Kassirer, distinguished professor at Tufts University School of Medicine and former editor in chief of the New England Journal of Medicine.

Then there's the issue of safety. Herbs and supplements used by alternative health practitioners are not approved by the Food and Drug Administration because they are considered food, not pharmaceuticals. Thus, their purity is not guaranteed. The FDA has identified concerns with some dietary supplements that have been adulterated with drugs, mislabeled or may contain harmful substances including kava, ephedra and comfrey. A listing of alerts is on its website at http://www.fda.gov/Food/DietarySupplements/Alerts/default.htm.

Some supplements -- such as St. John's Wort and ginko biloba -- also are known to interfere with conventional drugs, but many supplement users do not discuss the supplements they take with their doctors.

Gaudet says that medical students at Duke -- who are required as part of training to spend some time "loitering" in health food stores -- find that most consumers get information on how to use supplements from the health food store clerks. And a 2007 study by the complementary center and AARP looking at medical practices of people aged 50 and older found that 63% have used some form of alternative medicine but less than one-third told their doctor.

"There are some of these alternative medicine potions that can be harmful," Kassirer says. "And I think people treat themselves when they should be seeing a doctor, and that can result in a delay in necessary treatment."

Alternative medicine practitioners counter that most of the therapies, even if not effective, are not likely to harm. "I think many herbal remedies are quite gentle compared to strong drugs. . . . They aren't necessarily all safe, but by and large they have gentle effects," Briggs says.

Nor are all the issues unique to complementary medicine, Gaudet says, offering as an example: In many areas of traditional medicine, such as surgery, rigorous trials are rarely completed.

It's also unreasonable to argue that alternative therapies must be studied as thoroughly as a lot of mainstream medical practices, Guarneri says. The research should be as strong as a therapy's potential for risks.

Certainly, a new chemotherapy treatment should be rigorously tested, she says. But "I don't need a 2-million-person double-blind, randomized trial to tell someone to eat blueberries because they are low in sugar and high in antioxidants."

health@latimes.com
Copyright © 2009, The Los Angeles Times

Good news for those of us who believe there is a place for both the men in White Coats, and those of us who just use our hands.
Bye for now

Paul

Tomatoes and weight loss.

2009-11-15T07:30:00.000-08:00

From Redif.com

If you carry extra weight this may cause back pain, if you worry about excess weight, this may also contribute to stress, leading to back pain. Here is a short and sweet answer, possibly, to weight loss.

Move over starving diets and strict exercise regimes -- the key to weight loss could simply be eating lots of tomatoes, experts believe.

According to researchers, the fruit leaves the eater feeling satisfied, and thus suppresses the urge to snack, which is one of a slimmer's main pitfalls, reports The Daily Express.

It is thought that tomatoes are rich in compounds, which alter levels of appetite hormones, making them an easy way to keep off hunger pangs.

To reach the conclusion, researchers at Reading University in London fed 17 women sandwiches made with white bread, bread enriched with carrots or with tomatoes.

The tomato bread proved the most filling, the researchers found.

Project leader Dr Julie Lovegrove said: "We can't yet say what the crucial ingredient is, but the results were statistically significant

I do hope this is informative and helpfull
Best Regards

Paul

Yoga and back Pain loss

2009-11-15T07:22:00.000-08:00

Hello Again
An article from Science Daily, Yoga and its benefits with back pain loss
Researchers Find Yoga May Be Effective For Chronic Low Back Pain In Minority Populations
ScienceDaily (Nov. 4, 2009) — Researchers from Boston University School of Medicine (BUSM) and Boston Medical Center found that yoga may be more effective than standard treatment for reducing chronic low back pain in minority populations. This study appears in the November issue of Alternative Therapies in Health and Medicine.

back pain is common in the United States, resulting in substantial disability and cost to society. Individuals from low-income, minority backgrounds with chronic low back pain (CLBP) may be more affected due to disparities in access to treatment. Although many CLBP patients seek relief from complementary therapies such as yoga, use of these approaches are less common among minorities and individuals with lower incomes or less education.

BUSM researchers recruited adults with CLBP from two community health centers that serve racially diverse, low-income neighborhoods of Boston. They were randomly assigned to either a standardized 12-week series of hatha yoga classes or standard treatment including doctor's visits and medications.

As part of the trial, the researchers asked participants to report their average pain intensity for the previous week, how their function is limited due to back pain, and how much pain medication they are taking. The yoga group participated in 12 weekly 75-minute classes that included postures, breathing techniques, and meditation. Classes were taught by a team of registered yoga teachers and were limited to eight participants. Home practice for 30 minutes daily was strongly encouraged. Participants were provided with an audio CD of the class, a handbook describing and depicting the exercises, a yoga mat, strap, and block.

Pain scores for the yoga participants decreased by one-third compared to the control group, which decreased by only 5 percent. Whereas pain medication use in the control group did not change, yoga participants' use of pain medicines decreased by 80 percent. Improvement in function was also greater for yoga participants but was not statistically significant.

"Few studies of complementary therapies have targeted minority populations with low back pain" explained lead author Robert B. Saper, MD, MPH, an assistant professor of family medicine at BUSM and director of integrative medicine at Boston Medical Center. "Our pilot study showed that yoga is well-received in these communities and may be effective for reducing pain and pain medication use," said Saper.

This study was funded by the National Center for Complementary and Alternative Medicine and the National Institutes of Health.

More on Yoga as a therapy at www.backpainloss.com

Paul

No more back pain

2009-11-15T07:16:00.000-08:00

Hello
Here is an interesting article from the Montral Gazette
Fitness with Jill Barker
Photograph by: Gazette, GazetteIf you haven’t already, it’s time to remove sit-ups from your exercise routine. A stalwart of the 1960s, ’70s and ’80s, sit-ups were originally touted as the exercise of choice for whittling excess inches off the waistline. Yet even after spot-reducing was revealed as a myth, sit-ups maintained their popularity as a core strengthener.

Now even that claim has come under scrutiny. The sit-up targets one muscle (the rectus abdominus), which is responsible for bending the spine forward. Yet the body’s midsection, often referred to as the core, is made up of several muscles that not only generate movement in numerous directions but also stabilize the spinal column.

The final myth – the one that claims sit-ups improve back health – has now also been exposed. In fact, some spine experts suggest that sit-ups actually put the spine at risk, making it not only an exercise that has little benefit, but one that may actually do more harm than good.

Leading the pack of experts who think sit-ups don’t live up to their billing is Stuart McGill, a professor of spine mechanics at the University of Waterloo. According to McGill, all that bending of the spine isn’t good for back health.

“Given that the sit-up imposes such a large compression load on the spine, the issue is not which type of sit-up should be recommended,” McGill says in his book Low Back Disorders (Human Kinetics, $59). “Rather, sit-ups should not be performed at all by most people.”

McGill says the goal of a core exercise is to challenge the muscles in a way that spares the spine. He also maintains that when it comes to the back, the idea is to improve muscular endurance before trying to improve strength.

David Campbell is an athletic therapist and osteopath. The co-owner of Concordia Sports Medicine and Physiotherapy and osteopath for the Montreal Canadiens, Campbell has seen his share of back problems. And while he admits that the old school approach to better back health included prescribing sit-ups, that’s no longer the case.

“Sit-ups won’t make your back any better,” he said.

Campbell agrees with McGill that when it comes to the back, endurance is more important, at least initially, than strength. He also suggests that most back-pain sufferers lack good back mobility, which isn’t helped by a steady diet of sit-ups.

David Snively is one of Montreal’s top personal trainers. He prefers working the abs in a standing position, because it is more reflective of how we use our core muscles in everyday life.

Mimicking such movement patterns is referred to as functional training, which gets a big thumbs up from McGill, Snively and Campbell.

What about those who want to target the rectus abdominus? Is there an exercise that can take the place of a sit-up?

McGill suggests modifying the traditional sit-up so that it reduces the stress on the spine. His version of the sit-up starts by lying on your back, one leg straight and the other bent (the straight leg helps maintain the curve in the lower back and the bent leg reduces stress on the sciatica or piriformis). Place both hands under the small of the back. Lift the shoulder blades off the floor, hold for a couple of seconds and return to the starting position.

“Pretend the head and shoulders are propped on a scale,” said McGill describing the action when the shoulders are lifted off the floor.

“Just make sure that the weight on the scale weighs zero.”

McGill says there is no one-size-fits-all ab exercise. Such variables as an individual’s current back health, fitness level and training goals all come into play when choosing the right abdominal and core exercises. Also worth noting is that it takes more than one core exercise to achieve optimum spine health. The same can be said for those who are looking to improve athletic performance.

Quality core workouts consist of a variety of exercises, including those that build muscular endurance (stability exercises), teach proper movement patterns and, for the active individual, build strength.

Another goal to keep in mind is the importance of equalizing the muscular endurance and strength of all your supporting muscles so that no one muscle group overpowers another. Imbalance in the core muscles tends to pull the spine out of alignment, thereby increasing the risk of back pain and injury.

McGill also suggests that whatever exercise you are doing, the natural curve of the lower back should be maintained. That means avoid flattening the back or performing a pelvic tilt (tucking the hips under the belly button), which increases the stress on the spine.

Of course, for some of you, giving up the sit-up will be like kicking a habit. But faced with the mounting evidence that sweating through a set of sit-ups has little value beyond making you very good at sweating through a set of sit-ups, not to mention the stress it places on the spine, maybe you’re finally ready to bid adieu to this old-school exercise.

jbarker@videotron.ca

© Copyright (c) The Montreal Gazette

Hope you enjoyed this
Paul

Steps You can take to ease back pain

2009-10-28T04:14:00.000-07:00

Hello again.
Here is an article related to back pain loss from KOMONEWS.com Please have a look
Bad backs are big business. Americans spend $86 billion a year on back treatments.

Chances are either you or someone you know has pulled their back, seen a doctor or spent some time in rehab. Eight out of 10 people have back pain at some point in their lives.

Your injury may be severe enough to warrant surgery, but there are many steps you can take along the way before you get to that point.

We've all experienced back pain at one time or another.

"I bent over to pick up the little girl, and my back just went out on me," said Audrey O'Gorman. "It was horrible. I had to call my neighbor from across the street to come over and take the children to her house."

Fortunately, most common back pain eases, no matter what you do. But Good Housekeeping says some treatments are more beneficial than others. Over-the-counter anti-inflammatory medication like naproxen and ibuprofen may help even with chronic pain.

Exercise can stretch and strengthen back muscles, which can bring relief from tightening and spasms.

"Yoga is one of the best exercises for back pain suffers because it emphasizes stretching and muscle conditioning, especially of the core," said Jennifer Cook, executive editor of Good Housekeeping.

Another possible option is spinal manipulation. Some people swear by chiropractic treatments.

"By going in and restoring the normal alignment of the spine, it takes that pressure off of the nerve and relieves back pain," said Dr. Nicholas Baiata, a chiropractor.

If your doctor suggests surgery, get a second opinion before taking the plunge. Experts say 95 percent of those with back pain don't need surgery. The problem will cure itself in about 6 months with proper treatment.

I like to offer a range of views. Something came back to me recently, I remember a client with back pain and I suggested they look at their posture. Just standing and sitting straight was a great help. If you feel this may contribute to back pain loss, give it a go.
Paul

Back Pain Loss, Prevention better than cure

2009-10-27T10:54:00.000-07:00

From PR-USA.NET the cost of back pain is always rising. Is this an answer?
PREVENTION KEY AS NEW EU STUDY HIGHLIGHTS €240 BILLION ANNUAL COST OF BACK PAIN
A new EU-wide study by The Work Foundation (www.theworkfoundation.org) has found that musculoskeletal disorders (MSDs) such as back pain, neck pain and RSI-type conditions, account for nearly half (49%) of all absences from work and 60% of permanent work incapacity in the European Union.

The estimated cost to society in Europe is up to €240 billion every year, with 100 million European citizens suffering the misery of serious MSDs. Of course, these figures do not take into account the pain, misery and costs associated with the much larger number of people who suffer back pain and other ill-health without seeking treatment.

The research suggests that prevention and early intervention in MSDs ultimately reduces the burden on governments’ health and disability budgets, improves the lives of citizens, and improves employees’ performance. It suggests that governments consider more than simply the up-front costs of medical expenditure and incorporates wider socio-economic considerations - such as work productivity - into the financial and medical evaluations for preventing and treating MSDs.

Office back pain expert Dr Philip Worthington, inventor of PostureMinder, an award-winning posture correction and well-being software application, agrees: "This pan-European study reinforces previous national surveys that have highlighted the scale and cost of MSDs. It's a real wake-up call, and the message is clear: prevention and early intervention are key."

"It's simply not feasible to treat 100 million people for back pain and other MSDs every year. We have to start trying to get these numbers down by addressing the causes, before people reach the stage where it starts to affect their work or they need to seek expensive treatment."

In response to the study's findings the EU is launching a pan-European Fit For Work campaign which calls for coordinated action from policymakers, healthcare professionals, patients and employers.

Background-

PostureMinder:
PostureMinder is award-winning software developed to promote good posture and healthy working habits amongst computer users, both at home and work. Its key innovation is to use any low-cost webcam, such as those built in to most modern laptops or purchased for video conferencing, to automatically detect the user's posture. Whenever the computer user sits in a damaging posture for a prolonged period, a friendly on-screen reminder appears to encourage them to correct it. This helps directly reduce time spent in damaging postures, and gradually helps the user break their poor posture habits.

PostureMinder also includes comprehensive ergonomic training materials, reminders to take short breaks - or switch to non-computer-based tasks - at recommended intervals, plus video-guided stretch exercises and a hydration tool to encourage good hydration throughout the working day. PostureMinder is available for home, work or educational use, and won a 2007 British Safety Industry Federation Innovation Award. It can be used preventatively, or as a part of a rehabilitation programme for existing sufferers of back or neck pain, RSI and other computer-related health conditions.

Back pain and MSD statistics:
As more and more people move from manufacturing jobs to working in an office, many commentators expected the prevalence of MSDs to go down, but that's not been seen to be the case.

Long hours spent at a computer keyboard, both at work and home, combined with the more general problems of lack of exercise and obesity, have had the opposite effect.

Recent surveys by the British Chiropractic Association have shown an alarming increase in back pain amongst children, with 45% of 11-18 year olds reported to suffer back pain in the 2008 survey, a 55% increase in just 6 years on the 29% figure found in an identical survey in 2002. The most significant change during that period has been the growth in social networking websites, which has led to a large increase in computer use by children in recent years.
Previous studies have shown that 80% of Americans will seek treatment for back pain in their lifetimes.

The main preventative measure for office workers in the UK has been requirement to train computer-based staff under the Health and Safety (Display Screen Equipment) Regulations 1992. However, the Health and Safety Executive's 2007 report into the effectiveness of these regulations found that half of UK companies do not provide the required training, and that in any event such training had not significantly reduced the incidence of MSDs amongst UK office st

Hope this helps

Paul

Causes and fixes for lower back pain

2009-10-27T10:37:00.000-07:00

Again, something different, this time from an online source, VCSTAR.com. Please take sometime and read,
I am frequently asked to assist patients who suffer from chronic neck and low-back pain. Regardless of whether you have had successful treatment in the past or are currently managing your symptoms with medications, understanding the problem is the first step in managing your chronic pain.

In my experience, the second step is to integrate an active-care model of rehabilitation and self-care for sustainable, long-term management of your chronic pain.

For the most part, chronic neck and low-back problems arise from three factors: injuries and trauma; a combination of excess body weight and advanced arthritis; and a lack of postural awareness and poor body mechanics.

There is commonly a component of all these factors throughout a person’s lifetime that contribute to the pain.

The first factor is simple to understand. Trauma to the body, such as a car accident or a sports injury, is a large force over a short period of time that causes the tissues of the body to become damaged.

According to studies published by the Journal of Occupational and Environmental Medicine and the Journal of Manipulative & Physiological Therapeutics, in the event of an injury, the most important step one can take is to get evaluated right away and receive the best physical rehabilitation as soon as possible, even if you perceive the trauma to be relatively minimal.

Doing so will minimize the effect of the injury and prevent instability that can significantly increase the probability of chronic problems in the future.

The second factor is excess body weight and advanced arthritis.

Excess body weight simply adds more load to your skeletal system, accelerating the normal rate of degeneration and arthritis associated with aging.

If you are overweight, you are not alone and it is very important that you start looking for weight-loss solutions.

An effective place to start concerns your diet. Minimize all junk food, including anything with high-fructose corn syrup and hydrogenated oils (trans fats). Next, follow up with a doctor who specializes in weight loss and/or enlist the help of a nutritionist or a registered dietitian.

The third factor that can significantly increase the probability of chronic neck and low-back pain is lack of postural awareness and poor body mechanics, or body movement. The most common examples that lead to neck and back problems are sitting in prolonged slumped postures and bending at the lower back with daily activities and occupational tasks.

When combined with excess body weight, this small factor compounded over time can become a moderate force, contributing to chronic pain.

The active-care rehabilitation model, developed from sports rehab, encourages the client to learn and apply daily self-care techniques and restorative strength and flexibility exercises.

I’m biased, but I suggest working with a doctor of chiropractic or a physical therapist who specializes in sports rehab.

In my experience, active care is the key component to a beneficial treatment program and the most cost-effective solution to the management of chronic neck and low-back pain.

With consistent dedication and professional guidance, a person who suffers chronic pain can effectively manage his or her symptoms through active care. The key is to take action now.

— Sevak Khodabakhshian is a doctor of chiropractic with Thousand Oaks-based Omega Rehab & Sport, where a team of physical therapists, chiropractors and athletic trainers applies an active-care approach to healthcare. He can be reached for comments, questions or suggestions by e-mail, at Sevakk@omega-rehab.com.

I do hope this was of interest, if so, please look at www.backpainloss.com

Paul

Medical Procedures for back pain loss

2009-10-27T10:13:00.000-07:00

From the Jakarta Post, this is very interesting
Procedures to give you fast and effective relief from back pain

Dr. Bernard Lee | Wed, 09/30/2009 1:17 PM | Body & Soul

Persistent aches and pains in the lower back are among the most common sources of pain and disability and affect two-thirds of adults at some point in their lives.

In most cases the pain can be managed with simple treatments and over-the-counter medications. But for some patients, unfortunately, the pain persists due to a slipped disc.

The prospect of costly open-back surgery coupled with the possibility of paralysis should the operation fail would only make matters worse. But thanks to medical advancements, now there are two procedures available to remedy the problem - quickly and cheaply.

In recent years the popular trend in spinal surgery has been toward reduction and minimalization. Minimally invasive procedures are preferred by surgeons because they eliminate the destructive effect on bony structures and reduce scar formation.

Dr Bernard Lee, founder and director of Singapore Paincare Center, is one of the few pioneering pain specialists in Singapore who offers both procedures: nucleoplasty and epidural adhesiolysis.

"Both minimally invasive techniques can be completed in just one or two hours," says Dr. Lee.

"They are comparatively safe and there is very little down time. In fact, the patient could do the procedure today and be well enough to go dancing tomorrow!"

Nucleoplasty (which literally means removing the nucleus) is a minimally invasive therapeutic option that has been used for spinal procedures since July 2000. It is designed to decompress slipped discs. The procedure is done under fluoroscopic guidance.

Using a thin catheter to gain access to the bulging disc, a tiny radio transmitter is inserted into the disc nucleus through the catheter. This transmitter emits radio waves that break up the material in the nucleus, decreasing the amount of nucleus material putting pressure on the bulging disc wall.

"The patient will be sedated. A wand-like device is inserted into the center of the disc to relieve the pressure exerted by the disc on the nearby nerve root. When the pressure lifts, the pain will be reduced," explains Dr. Lee, who received his training in Sydney, Australia. Dr Lee is also a medical acupuncturist.

Compared with open back surgery, which can cost anywhere between S$10,000 and S$15,000, nucleoplasty is a safe and cheap option. With the cost between S$4,000 and S$6,000, patients are paying just half as much for a highly effective procedure.

The operation is extremely precise and average pain reduction is significant - about 55 to 60 percent. Patients' satisfaction is also high - around 90 percent - for several reasons: the simplicity of the procedure, the lack of trauma or painful downtime and the lack of the possible risks of failure of open surgery.

To boost the success of nucleoplasty, a diagnostic discography is normally performed to identify the exact disc or discs involved and the correct level of disc-generated pain. A test solution needs to be first injected into each suspected disc while the patient is conscious, to elicit a response when the troubled disc is breached.

"To put it simply, I need the patient to say *Ouch!' when I correctly identify the problem disc. The discomfort won't last too long and it's important we treat the right spot the first time around," says Dr Lee.

Despite its effectiveness and success rate, it is important to note that nucleoplasty is not for everyone.

"Where slipped discs are concerned, size really matters," Dr. Lee says. "How far they have slipped makes a difference in determining the type of procedure to use. For nucleoplasty, the disc must not have slipped more than 25 percent into the spinal canal."

For a more severe slipped disc condition - between 25 percent and 50 percent - nucleoplasty is not recommended. A second procedure called epidural adhesiolysis may be more useful.

"When a disc slips significantly, it will cause severe inflammation to the surrounding nerves. This in turn may lead to scarring of the nerves, which will harden and stick together. Such a scenario is especially likely if the slipped disc goes ignored for a month or two," says Dr Lee.

"The process is much like in angioplasty, where you balloon the blocked heart vessels. Here, we try to free the scarred nerves that are stuck down by opening up some space."

The epidural adhesiolysis procedure is done using a special catheter introduced through a needle in the patient's buttock. Patients suffering from chronic low back pain and who are unable to undergo open-back surgery can benefit from this procedure.

Like nucleoplasty, epidural adhesiolysis is a simple procedure; patients will be lightly sedated and able to perform daily routines within hours after the procedure. Nevertheless, Dr Lee cautions that neither procedure may be a lifetime solution.

"Patients need to do their part in recovery," he says. "The procedure acts to free up the stuck nerves, but the nerves, once freed, must stay free. To ensure this, the nerves must be regularly stretched and the patient will have to take up some form of exercise."

Exercise is an important tool for building a strong body. Muscular back pain can be prevented, or reduced, using a comprehensive program of specific back exercises.

"A lot of people these days are far too sedentary. They push paper around at work, lounge about at home, and rarely exercise. Then they go on holiday and suddenly carry a backpack or try to lift heavy luggage. Their backs are not conditioned to take the sudden stress and the result is either a pulled back muscle or a slipped disc," Dr. Lee says.

A slipped disc is the result of accidents and improper habits of lifting, bending, twisting and turning, causing direct or indirect pressure on the spinal cords.

It might come to a surprise to many but simple everyday activities such as carrying a flowerpot or lifting a heavy load off the floor could cause a slip and could be costly - both physically and financially.

"Studies have shown that eight out of every 10 people will experience back pain at least once in their lives. A lot of time at work is lost to back pain every day because people simply cannot function when even sitting down or standing up causes pain," says Dr Lee.

"Your body is designed to be flexible, but you have to constantly move the parts. Stretching daily and simple exercises will help keep back pain away."

cFlyFreeForHealth2009.

For more information, please goto www.backpainloss.com
Paul

A Walking Cure and Back Pain Loss

2009-10-26T07:19:00.000-07:00

From the Times Online

From The Times
September 26, 2009
Back pain: the walking cure
Almost half the British population suffers back pain. A new treatment promises to ease their suffering. Will it?
Simon Crompton
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RECOMMEND? (8)
My walk has never been subject to so much scrutiny. Frankly, it’s embarrassing. “Mmm, definitely hyperlaxic,” one physiotherapist mutters to another as they watch me march up and down the room, my steps measured by 14,000 pressure sensors on a beige carpet running down the centre of the gym. I pick up worrying words: “Bracing right side ... pronation ... arm not swinging,” but they urge me to ignore them. Everyone’s gait has peculiarities. Yeah, right.

It turns out to be a couple of the most revelatory hours I’ve spent — at least as far as my bones and joints are concerned. I’m trying out a new “breakthrough” analysis and treatment technique for lower back and knee pain being launched in the UK by Bupa. If it really works, and becomes widely available, it could revolutionise the treatment of these conditions — Bupa claims that there is evidence that it can eliminate the need for prescription pain relief in seven people out of ten suffering from back pain. Research by Bupa suggests that 45 per cent of British adults suffered back pain in the past year, and that 25 per cent suffered knee pain.

The system is called APOS — All Phases of Step Cycle — and combines a computerised assessment of the way you walk with a treatment consisting of wearing a specially tailored pair of shoes. The shoes treat you as you walk, realigning the body and making you slightly unstable so that your muscles find new ways of stabilising joints.

The principle is this. For many of us — whether because of injury or abnormality — the body gets into the habit of working asymmetrically, with some muscles braced and overworked, others underdeveloped. As a result, strains, aches and pains become established. That’s why a pain in the foot can result eventually in a pain in the back — it sets up a domino effect of pain-inducing imbalances as your body tries to compensate.

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Amit Mor, the doctor from Israel who jointly invented the APOS system with Dr Avi Elbaz, says that such imbalances underlie many chronic knee, back and hip conditions, including osteoarthritis.

“Conditions such as arthritis are a glimpse of a much bigger problem with neuromuscular control,” he says. APOS is about getting your body to relearn a more efficient way of moving, to prevent damage and pain setting in. Mor joins the physiotherapists to study my evidently intriguing walk. The computer read-outs, measuring my step length, walking speed, in/out-toeing, and time spent on each foot, confirm what Mor says he could tell from my posture as soon as he saw me: I have a problem with hyperlaxity.

It sounds like an accusation of laziness, but it means that, like 10 per cent of the population, I have loose joints with an unusually large range of motion. Because they move too freely, they don’t produce the forces that would normally result in muscle-building around them and so become more easily damaged. This probably accounts for the intermittent exercise-related pains I get in the ankles, hips and lower back, and my strange tendency to brace the right side of my body while walking.

It’s a fascinating insight for me, because it explains so much about the pains in hips and back I’ve been having for 25 years that doctors never adequately got to grips with.

Mor says that his analysis technique has similarly managed to put the finger on the problem of thousands of back and knee-pain sufferers in his clinic in Israel, and since January in the UK. He shows me some extremely impressive “before and after” videos of people first hobbling with long-term knee pain, and then walking freely after a few months’ treatment with specially tailored APOS Walkright shoes.

He explains that what his treatment is doing is getting the body back in alignment by inducing a sense of instability. This gives a jolt to the body’s biofeedback system (which tells us where we are in space) and demands that subconsciously we reassess old ways of standing and walking. The instability is administered through the Walkright shoes, which have two large rubber domes on the soles, specially balanced to the individual to change weight distribution too. Worn for periods of increasing duration for a three-month period, they provide therapy over thousands of repetitions during daily activities.

Mor admits that the Walkrights are not unlike MBTs and Fit-Flops, sold as “healthy shoes”, which also induce “natural instability”. The difference, he says, is that his shoes are tailored after a detailed assessment, and are worn in a controlled and supervised programme (APOS patients are invited back for regular reassessments).

So does it work? That’s a bit important since the full treatment costs an eye-watering £2,925 (£3,250 if spread over six months). APOS is available free to those with some types of Bupa health cover — but only if the source of their problem is the knee, not the back. If it’s your back, Bupa members pay for at least some of the cost.

The fact is that Bupa is showing a surprising act of faith in offering the treatment and publicising its benefits, particularly for back pain. APOS was first offered in 2005, in the Assaf Harofeh Medical Centre, Tel Aviv. Since then it has been immensely popular in Israel, with 12,000 people receiving treatment (mainly for knee problems), and four medical insurance companies covering it, but inevitably there has been little time for comprehensive, independent trials.

A small study conducted by Mor and published in the journal Spine in July showed that 19 patients with chronic low-back pain increased their step length, walked faster and became less asymmetrical after 12 weeks of using the tailored shoes. Another as yet unpublished study by Mor showed that of 57 people with knee osteoarthritis 69 per cent showed improved function after eight weeks of treatment, and 70 per cent experienced less pain.

Bupa admits that the research base behind the treatment is still developing, but says that it is part of its mission to offer innovative treatments to members. After its horizon-scanning group heard about APOS, a fact- finding team was sent to Israel.

“They’re getting exciting results,” said Peter Mace, the deputy medical director of Bupa. “Normally we would look with considerable care at the published research before offering a treatment, and it’s true that with this treatment we’ve looked more at anecdotal findings and the information provided by the APOS team in Israel, who have a lot of very impressive data on the efficacy of the treatment.” There was, he added, more evidence for the effectiveness of APOS in treating knees rather than backs. There were also indications that APOS could prevent the need for knee surgery in patients — which made its provision to this group more of a priority.

Did it work for this patient? It’s too early to say. I’m a month into wearing my wobbly Walkrights around the house — at the moment for an hour a day, but by the end of six weeks it’ll be 90 minutes, some of the time outside. Then I go back for a re-assessment to adjust my shoes and exercise prescription as necessary. It’s no great inconvenience wearing the shoes, although it’s no great fashion statement either, and you do get used to them.

Got to timesonline.co.uk/health to see how the APOS treatment worked out for me

For more on Back Pain goto backpainloss.com

From The News of the World

2009-09-07T08:36:00.000-07:00

while there's no doubt that being fit is good for your heart, your mood and your shape, growing evidence reveals that there can be downsides to working out...

Fitness fallout: A saggy face
Caused by: Running
Pounding the pavement has loads of health positives, but it can't half play havoc with your face. "Running can cause a loss of volume in the cheeks, especially if done for long periods and after the age of 35, when the skin begins to lose elasticity and collagen breaks down," says Dr Nick Lowe, a dermatologist at London's Cranley Clinic. "Running can accelerate this process because those who do it tend to have low fat levels and this leads to a drawn, hollow look and sagging facial tissue."
What to do: Dr Christine Lydon's 10 Years Thinner offers a great alternative workout. Running helps shift fat from your hips and thighs, and her regime - which includes intense killer squats, lunges, press-ups and light weightlifting in short bursts - gives the same results, minus all that pavement plodding.

Fitness fallout: Infertility
Caused by: Being too fit
If you're aiming for a superwoman-style body to get baby-ready, beware. "Women who are extremely fit will have little fat tissue - and fat is the building block of reproductive hormones like oestrogen," says Dr Gillian Lockwood, Medical Director of Midland Fertility Services. According to fertility expert Zita West, for a fertility-friendly body, your body mass index (BMI) should be between 19 and 25. "A BMI of 18 or less is too low if you are trying to conceive," she says.
What to do: Keep exercise moderate. "Any stressful situation can prevent you conceiving, and that includes over-exercising," says fitness consultant Jane Wake. "Work out at a light to moderate level. The ideal is 30-45 minutes of brisk walking or swimming five times a week."

Fitness fallout: Back damage
Caused by: Core stability exercises
Sit-ups are the answer to abs of steel only if done properly. "The popularity of techniques to tone the muscles around the abdomen have become a dangerous fad," says Dr Morc Coulson, author of The Fitness Instructor's Handbook. "In the hands of the wrong instructor - or no supervision - core exercises can not only exacerbate back pain by confusing the muscles in the tummy and back, they could cause it too."
What to do: If you have back pain, see a physiotherapist who can prescribe safe spinal exercises (see Csp.org.uk). Avoid Swiss balls without the help of a qualified trainer, and make sure you find a qualified instructor if doing Pilates. Visit Pilatesfoundation.com.

Fitness fallout: Acne
Caused by: Your kit
Is your post-workout complexion more lumpy than luminous? Pimples on your forehead, thighs, bottom or back could be down to what you're wearing. "When headbands and tight tops rub against the skin and stop it from breathing, you can get blockage of the oil ducts in the skin's surface," says Dr Nick Lowe. "This leads to what doctors call acne mechanica, because its cause is outside the body."
What to do: Remove make-up before your workout. Dr Lowe recommends using a foaming facial cleanser and putting some spot gel on susceptible areas just before the workout. Try Origins Spot Remover, £10, or Dr Lowe's Spot Gel, £8.76. Exercise-wise, try something less sweaty but with the same impact, for example swimming.

Fitness fallout: Frequent colds and flu
Caused by: Yo-yo exercise
Suddenly decided to get fit? Don't overdo it straight away! "If you're inactive for long periods, then suddenly put your body under extreme stress by

exercising without building up slowly and taking time to recover, your immune system becomes challenged," explains Professor Greg Whyte, author of Get Fit Not Fat. Your immune system is working so hard to fight the constant stress from over-exercise without recovery, it becomes worn out, making you more susceptible to viruses.
What to do: "Keep exercise regular and build it up over time," says Professor Whyte.
"If you're training for a specific run, don't stop exercising after the run is completed, but switch to walking or a lighter workout." If you find yourself getting bored, update your iPod! Studies at Brunel University show that tunes of 120-180 beats per minute (BPM) are the most motivational. Pump It Up by Ministry of Sound, £6.32, shows the BPM next to each song.

EXERCISE: HOW MUCH IS ENOUGH? "Thirty minutes, five times a week of any exercise you enjoy will get you fit and should be the minimum you do," says Dr Morc Coulson. "The maximum to aim for is an hour of cardio and/or strength exercise a day - including dynamic yoga classes. Never exercise for more than two hours, as you'll risk putting the body under strain. It's also crucial to vary your workouts, so you're not constantly stressing the same muscles, and to take a rest day."

Take a look at www.backpainloss.com for more advice.
Regards
Paul

Something for the Ladies

2009-09-07T08:26:00.000-07:00

September is time for new routines
September 4, 1:09 PMCleveland Women's Health Examiner.

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Establish a new exercise routine for the FALL season!September means back-to-school, fall colors, sweatshirts, fading tans and new routines.

While women establish their new fall routines, there is one common denominator that unifies us all. September is Gynecologist Cancer Awareness month. This is a good time with the whirlwind of summer drawing to a close, that women now take a time out for themselves and take away the “I-don’t-have-time for this now" attitude. Fortunately, much research has helped women who note early symptoms and can beat this deadly disease.

Gynecologic cancer is a group of cancers that affect tissues and organs of the female reproductive system. Each type of cancer is named after the organ it originates.
These types of Gynecological Cancer are:
Cervical Cancer affects the cervix, which is the opening into the uterus. It used to be one of the most deadly cancers, however now that more women are getting Pap smears on a regular basis, the prognosis is much better.
Vulva Cancer is a rare kind of cancer in women, is a disease in which cancer (malignant) cells are found in the vulva. The vulva is the outer part of a woman’s vagina. The vagina is the passage between the uterus (the hollow, pear-shaped organ where a baby grows) and the outside of the body. It is also called the birth canal. It accounts for only 4% of cancers in the female reproductive organs.
Vaginal Cancer is a rare kind of cancer in women. It is a disease in which cancer (malignant) cells are found in the tissues of the vagina. The vagina is the passageway through which fluid passes out of the body during menstrual periods and through which a woman has babies. It is also called the "birth canal." The vagina connects the cervix (the opening of the womb or uterus) and the vulva (the folds of skin around the opening to the vagina).
Uterine Cancer is a disease of the uterus, or womb. There are two types of uterine cancer, the most common being endometrial cancer. Uterine cancer is the most common type of gynecologic cancer.
Ovarian Cancer affects the ovaries in the female reproductive system. It is often difficult to diagnose in the early stages and is considered the deadliest gynecologic cancer.

Women especially need to be aware of any signs and symptoms their bodies may be exhibiting. If symptoms are caught early enough – most cancers can be successfully treated. When the symptoms are ignored, the delay in treatment can prove to be fatal. Ladies, listen to your bodies! If you are experiencing something abnormal for you, see your doctor. Chances are the symptoms aren't cancer related, but it's better to have peace of mind.
What are notable symptoms?
1. Pelvic Pain – pressure below the navel. Is it persistent and not related to premenstrual cramps?

2. Abdominal Swelling and Bloating - Abdominal swelling and bloating is one of the more common symptoms of ovarian cancer. It is also a symptom that is most ignored. The bloating may be so bad that one can't button their pants or even have to go up a size.
3. Persistent Lower Back Pain – lower back pain occurs in the lower back and often feels like a dull ache. Some women describe it as feeling like labor pains. Lower back pain is a symptom of ovarian cancer.
4. Abnormal Vaginal Bleeding – abnormal vaginal bleeding is the most common symptom experienced by women when they have a gynecologic cancer. Heavy periods, bleeding between periods, and bleeding during and after sex are all considered abnormal vaginal bleeding and are symptoms of gynecologic cancer.
5. Persistent Fever- a fever that does not go away or lasts for more than 7 days on and off should be reported to your doctor. A stubborn fever is often a symptom of cancer. Keep in mind that a fever is also a symptom of many other benign conditions.
6. Persistent Stomach Upset or Bowel Changes – if you experience constipation, diarrhea, blood in the stools, gas, thinner stools, or just a general overall change in bowel habits, see your doctor.
7. Unintentional Weight Loss - losing 10 or more pounds without trying may be a nice surprise, but isn't quite normal. Although a woman's weight may fluctuate throughout the month, anything 10 pounds or more should be reported to your doctor.
8. Vulva or Vaginal Abnormalities - with vulvar or vaginal abnormalities, you should be aware of any sores, blister changes in skin color, and discharge. Women should exam their vulva and vagina regularly to look for these abnormalities.
9. Changes in the Breast – during monthly breast exams, women should look for lumps, note soreness, nipple discharge, dimpling, redness, or swelling. Report any changes to your doctor as soon as possible.
10. Fatigue is one of the most commonly experienced cancer symptoms. It is usually more common when the cancer has advanced, but still occurs in the early stages. Any type of fatigue that prevents you from doing normal daily activities is a sign that needs to be evaluated by a doctor.

Another common denominator that we can all share is understanding the need to exercise and eat right. If you are overweight, your risk of cancer cells continue to multiply, thus, increasing your chances for all kinds of health problems. You think you may be okay today - but it should be the 'tomorrows' that you are concerned with. There are more studies even in the last 3 years that support how exercise can be a part of preventive medicine. Eating right gives the body good fuel to burn.

With the cool crisp nights and pleasant sunny tolerable fall days, establish a new routine with your exercise program. If you aren't on a consistent program, this is a great time to start! Use September's monthly Gynecologist awareness to bring you to a new awareness!

I hope you enjoyed this, more info at www.backpainloss.com

Paul

Something that intersts me.

2009-08-19T13:14:00.000-07:00

Hello again.
Nothing about back pain today, but you might find it interesting.
Stop Begging! Start Manifesting
by Paul Truscott
Do you remember that first spark of hope you felt when you watched The Secret? I remember the excitement, the desire , knowing that here was the answer I had searched for, it seemed so obvious – Yes, I can make my dreams come true – FINALLY!

But how many of us soon saw that hope dwindle into frustration? How many tried (and be honest now) started muttering things like:

- “It seems to work for other people, but I just can’t get it right.”

- “I’m frustrated that sometimes I can get it to work, but sometimes I can’t. What’s the trick?”

- “Why am I having so much trouble?”

- “I think the universe is against me, perhaps its not for me.”

- “I’m trying very, VERY hard but still nothing is happening!”

Don’t worry, you’re not alone. Nearly 97% of people also couldn't’t make the Law of Attraction work for them the first time. Think about it, just like anything else, you have to practice a few times before you see success. A child does not learn to walk without falling over a couple of times, so it with anything new.

But in practice, everything is easier said than done. When you’re frustrated, it’s hard to stay positive. It is especially harder to stay positive when the evidence all around you is screams negativity like the unstable economy or senseless acts of violence such as those recently seen in Mumbai.

And do you know what happens when you fail to stay positive? That’s right – you start attracting negative things in to your life.

So how can you make the Law of Attraction work for you – without getting frustrated? How do those who successfully implement the Law of Attraction do it with such confidence and finesse?

Well, here’s three quick tips so you will never feel frustrated or tired of begging from the universe, because you know how to start manifesting like a pro.

1. Allow Yourself To Receive

Just like a lost child who approaches a police officer and asks, “Excuse me Sir, can you tell me how to go to the post office? Can you? Can you? Can you? Can you? Can you?” Well, if the child goes on and on asking, the police officer can’t even give an answer, right?

Well, it’s the same thing with your mind. If the only thing your mind is doing is transmit, transmit, transmit, the universe — which is trying to respond — can’t give you a single thing because you’re not allowing yourself to receive!

So, have the confidence in yourself and stop exhausting yourself by running around person to person begging for riches, and then wondering why nobody is dropping a penny in your cup (Hint: It’s because you’re running away too fast for them before they can even reach for their wallets).

Just think of your desires and leave it out there, go away, and trust that your cup will be filled with gold coins (or whatever it is you asked for) when the time is right.

2. Be Patient With Yourself

Receiving takes time.

Sadly, many people give up just a couple of steps before the finish line because they have decided that if it’s not working by now, it’s never going to work at all. Worse still are those who throw in more and more energy because they think that with more resources, the results will come faster.

In simple terms: Everything in this world has a natural development time, and this fact will not change no matter what resources you throw at it, so allow nature to take its course.

Just relax and be patient. Remember that you too, as part of the universe, are also governed by the laws of the universe, and you cannot change the natural development time.

If you remember this, you will be less likely to work yourself up into frustration, or worse, push yourself into a downward spiral of negativity.

3. Support and Educate Yourself

Like the child who is learning how to walk, you need support. You also need to guidance on how to do it, and also the role models to look up to.

Many people give up because they think that “The Secret” is the “be all and end all” solution. Well, it’s NOT. “The Secret” is just a small portion. It was never intended, and has never been, the whole answer, it should be the start of a new and exciting journey.

Coming to the conclusion that the Law of Attraction dos'nt work when all you ever did to educate yourself was watch “The Secret” 19 times (without looking at changing the habits of other areas of your life) is like coming to the conclusion that exercising is not an effective way to lose weight because all you did is run on the treadmill for 2 hours a day (but you’re still stuffing yourself with fried foods and cheesecakes).

So seek and be hungry for new knowledge. Also, make an effort to be amongst people or communities where you can support each other, learn from each other and also share new knowledge that you have found, do not let people who have negative views affect you.

While the Law of Attraction is not an overnight delivery service, it will indeed deliver, if you do your part too!

Check out the site here – go to http://www.the11forgottenlaws.com/?p=372

Tags: law of attraction, bob proctor, the secret

I do hope you find this of interest
Paul

Exercise and arhtritis

2009-08-17T11:55:00.000-07:00

Hello again
Here is an article from The Chicago Tribune
Exercise Program helps ease arthritis pain

The exercise adage "no pain, no gain" has a different meaning for Clara Oleksy.

Having already lost a knee to osteoarthritis, the 70-year-old Park Ridge grandmother has found a new fitness program designed to bring relief to her aching joints.

Combining weight training, flexibility exercises, aerobics and education, the Fit and Strong program is helping senior arthritis patients regain mobility and, for some like Oleksy, wean themselves from their dependence on medications.

"I've cut down on the pain pills," Oleksy said. "It has helped the pain because with arthritis, you've got to keep moving."

Developed by Susan Hughes, director of the Center for Research on Health and Aging at the University of Illinois at Chicago, the eight-week program concentrates on the lower extremities -- a sore spot for many arthritis patients -- using ankle weights, exercise bands and treadmills.

Funded by a grant from the U.S. Centers for Disease Control and Prevention, it is being rolled out at a few suburban locations including the Morton Grove Park District, the Levy Senior Center in Evanston, the Wheeling Park District and the Advocate Lutheran General Fitness Center in Park Ridge, where Oleksy works out.

"The strength training using the ankle weights is a unique feature of our program," said Pankaja Desai, project manager of Fit and Strong. "We've found that the weights actually strengthen the muscles in the lower extremities, which help release the pressure on the joints. People rely less on the joints and more on the muscles."

Osteoarthritis is more prevalent among women than men, and nearly 27 million Americans have it, according to the Arthritis Foundation. It typically affects the hips, knees, hands and other joints, and symptoms -- primarily stiffness and pain -- usually begin after 40 and progress slowly. Treatment options include medications, dietary supplements, steroid injections and joint replacement surgery.

Though weight loss and exercise can help slow the progression and improve flexibility, getting arthritic seniors back into the workout mind-set can be a challenge, Desai said.

"We want the program to be an introduction to physical activity -- getting people back on the wagon," she said. "It gives people the confidence to continue to exercise, even after the program ends."

Oleksy, who was diagnosed with osteoarthritis 10 years ago, started working out at the fitness center after a left knee replacement in 2007. She participated in a previous arthritis exercise program at the facility and said she needed the structure and support to stick with it.

"These are probably some things I could very easily do at home, but I won't do it at home," she said. "I know I have to do it when I go to class."

The 90-minute classes are held three times a week at Advocate Lutheran General Fitness Center.

Copyright © 2009, Chicago Tribune

I hope this is of interest. As usual, take a look at www.backpainloss.com
Paul

Lower Back Pain exercises

2009-08-11T10:45:00.000-07:00

Hello again, here is some more on lower back pain exercises, more can be found at http://www.freeuniquearticles.com/health/exercises/low-back-pain-exercises/

Though you may come across a wide range of exercises, promising to help you reduce your low back pain much faster, you should adhere only to such regimen which is the most effective exercise in lowering back back pain and keeping all the individuals physically fit as well at the same time.

Lets look consider the important exercises to reduce our low back pain efficiently.Though heat application and ice packs are considered to be one of the most effective exercises, reducing lower back pain to a great extent, they actually are needed to be utilized only as coexisting therapies to lower back pain. Heat application warms up all the muscles, experiencing a excruciating pain over their lower back, while the ice pack is put over the pain-affected part of lower back only to sooth the lower back pain, thus making the sufferer feel more relief.

Low back pain exercises enhance the sustain-ability of body which is supported by posterior spine. Low back pain exercises protect individual’s bony spine by making all the supporting muscles too strong, which to a great extent, prevents low back pain from emerging over the body again.

Though there are several medical treatments available for the people to choose from in order to get rid of their low back pain too fast, low back pain exercises are exceptionally too effective and the lasting exercises to deal with back pain . The low back exercises not only reduce the severity of lower back pain, but prevents it from emerging as well over the same area.

Causes Of Low Back Pain

Without any reason the low back pain never occurs in the body. There may be several reasons of back pain among the individuals. Some of them are being mentioned over here.

Before and after back surgery.
Fracture.
Tumor.
Heavy physical labour.
Stretching Or Warm Up exercise

Stretching the low back muscles is just akin to undergoing a massage therapy, that has got to help you do exact low back pain exercise efficiently.

Stand in a straight position with both your feet apart.
Raise both of your arms upwards.
Now tilt your torso to the left side with both of your arms stretched above your head. Come to previous position and tilt your torso to the right side to repeat the same exercise.
Do reps of this exercise twenty times.
It will warm up you body and reduce low back pain to a great extent.
Low Pain Back

Buttock Exercise-
-Lie just on your front with the left leg bent and raised behind you.
-Keep your left leg raised behind you for ten seconds at least.
-Now place your left leg back on the ground, remaining lied on ground by your front.
-Lift now right leg behind your body, remaining as it is lied on your front.
-Do the reps of this exercise twenty times. By such exercises, meant specially for the low back pain, you will manage to get rid of your unwanted low back pain efficiently.
Stabilization Exercises- Balls and balancing machines also help the people accomplish low back pain exercises, helping them get rid of their low back pain to a great extent.
Physical Exercises– Some conventional exercises, contemplating specially at belly fat reduction, also can prove to be the best low back pain exercises. Such exercises include sit-ups, crunches and leg raises by remaining lied on ground.
Hyper-extensions- This exercise also can be performed at home by you very easily. Meant for reducing the low back pain, such exercises can be done by lying on your front and lifting your chest off the ground again and again(ten times at least). Such exercise has got to cause a great impact on your lower back, and reduce low back pain effectively.

I hope this was informative, there is more on exercise at www.backpainloss.com

Paul

Deal with back pain through exercise.

2009-08-05T09:01:00.000-07:00

From Cleveland.com, exercise and back pain
More exercise better than rest to help alleviate lower back pain, study finds
by Los Angeles Times
Tuesday August 04, 2009, 2:00 PM
More is better when it comes to alleviating lower back pain — more exercise, that is.

Although many people who suffer from back pain don't exercise, fearing it will exacerbate the problem, a recent study found that exercising four days a week gave people greater relief from back pain than working out fewer times a week or not at all.

In the study, 120 people were randomly assigned to one of four groups for 12 weeks: One did a strength-training program two days a week, one did it three days a week, and one did it four days a week. A control group did no exercise but participated in a two-week exercise familiarization program. Exercises in the program included bench presses and leg presses.

Those in the four-day-a-week program had the most reduction in pain -- 28 percent -- compared with 14 percent for those who exercised two days a week. The four-day group also reported having a better quality of life and less disability than those who exercised less. In addition, it showed the greatest strength gains. The control group showed insignificant change in all areas.

The study was presented recently at the annual meeting of the American College of Sports Medicine in Seattle.
More on exercise for back pain at www.backpainloss.com

Paul

A bit about Pregnancy

2009-08-05T08:36:00.000-07:00

From The American Statesman, something interesting about Pregnany

AMERICAN-STATESMAN STAFF

Monday, August 03, 2009

It's been four months, and they have the drill down: Line up, hop on the scale, get the belly measured. These women are not weight-watching, though — they're pregnant.

At People's Community Clinic and locations across the country, more low-income women are taking part in a new concept of prenatal care: group pregnancy checkups. It's a trend medical experts say is breeding happier expectant moms and healthier babies.

Research published in 2007 by the American College of Obstetrics and Gynecology says group visits by young, mostly African American women resulted in significantly fewer premature births. That study, led by Yale University, showed that of 1,047 women randomly assigned to either group prenatal visits or standard care, 9.8 percent of those in group visits had premature births compared with 13.8 percent of those who received standard care. The study is a key reason that the March of Dimes, in its battle against prematurity — a risk for disabilities and even death — has put more than $1.3 million into funding such programs nationwide.

Nurse practitioner Peggy Wall at People's, which provides health care to uninsured people in the Austin area, is a believer. People's began its group pregnancy program last fall, and with a $15,000 grant from the March of Dimes it has so far enrolled 60 women, or 8 percent of the pregnant women its practitioners have seen since the program started. She says women gain more in a two-hour visit as a group than they would in a few minutes alone with a nurse or doctor.

The women voluntarily sign up for the program, which includes first-time moms and those who have had children. They check themselves in and record their weight and blood pressure as Rosa Hernandez, who is Wall's medical assistant and was instrumental in getting the program started, assists.

Wall saw 11 patients in a group visit on a Wednesday night last month and spent a few minutes examining each woman and then meeting with them as a group.

"You've added a centimeter," Wall said in Spanish to patient Alejandra Martinez, 37, who was approaching her seventh month of pregnancy.

Wall then pulled out a wand-like device that uses sound waves to listen to the fetus's heartbeat. "Está bien," (It's fine), Wall told Martinez, who lay on a chaise lounge behind a sheer white curtain, affording nurse and patient a measure of modesty tinged with elegance in a clinic meeting room.

Researchers are just beginning to study why group visits might reduce premature births, said Deborah Walker, an associate professor of nursing at Wayne State University in Detroit. A theory is that social support leads women to eat better, stop smoking and "do the health-promoting things you need to do," she said.

Besides People's, CommUnityCare — the public clinic system that serves low-income and underinsured people in Travis County — offers the CenteringPregnancy program, said Zakiya Larry, spokeswoman for the March of Dimes' Austin Division.

CommUnityCare spokeswoman Debbie Cobalis said the lone public clinic with a program, Rosewood Zaragosa, received $17,400 from the March of Dimes and launched it in November 2007. Officials hope to expand it to more clinics, she said.

The all-woman philanthropy Impact Austin provided a $102,000 grant to help People's plan for a program in October for joint pediatric visits, so women can bring their same-age babies to appointments together, said People's CEO Regina Rogoff. The clinic will open on Saturdays for those visits, she said.

The women in Wall's Wednesday group, who meet twice a month at 6 p.m. and range in age from 18 to 39, sounded interested in the pediatric program. They easily chatted together in a circle of chairs during the check-in period. They brought covered dishes to share during the video and discussion period. The women, all of them Hispanic, chat easily together, mostly in Spanish, although many are bilingual and slip quickly into English.

"We like this," Nadyeli Medina, 27, said, as the women beside her nodded. "I would tell my friends to do this."

She said she has learned the importance of healthy eating. "Instead of hamburgers," Medina said, "I like salads more than I did."

Some of the women in the six groups at the clinic are immigrants and are isolated during the day; their working husbands have the car and cell phone, said Sharon Lynch, clinical operations manager and a nurse at People's.

"The women are away from their families," Lynch said. "They exchange numbers and hold parties for each other. They hold relationships that develop into lifelong friendships."

Maria Ricario, 31, said a previous session taught her about massage for easing back pain. She taught her husband, and "he does it every night now," said Ricario.

Hello again
On the theme of Pregnancy, here is something a little differant, I do hope you all like it. From the Statesman .com
Wall started the discussion by asking what names women had chosen for their babies — she always tries to start on a positive note. Then she moved to a topic they asked for more information about — post-pregnancy birth control — and then moved to a video about the stages of childbirth. It featured real women going through labor and elicited grimaces, even from the women who have had babies.

Medina grabbed Hernandez when the baby in the video was born. Afterward, one woman asked whether an epidural can cause back pain months or years later. Wall said no, that was a common misconception.

The night ended with a relaxation exercise. Wall suggested the women massage one another's hands with lotion she provided. Each woman turned to the person beside her and gently slathered a hand. Flowery smells and giggles filled the room. The clock ticked past 8 p.m. No one got up.

More of the usual stuff at www.backpainloss.com

Regards

Paul

People are spending more on "Alternative Medicine"

2009-08-05T08:32:00.000-07:00

Hello, sorry the delay
From The Washington Post, a very interesting comment.

Alternative Medicine Spending Soars
The amount of money that Americans are shelling out for herbal supplements, meditation, acupuncture and other forms of "alternative" medical care is continuing to skyrocket, according to a new government data out today.

Americans spent $33.9 billion out-of-pocket on "complementary and alternative" or CAM therapies in 2007, according to the nationally representative survey of nearly 24,000 adults conducted by the National Center for Health Statistics.

About $22 billion of that was for products, including classes, materials and non-vitamin, non-mineral natural products such as fish oil, glucosamine and Echinacea. Most of that -- $14.8 billion -- was for the supplements, according to the results, which were released by the National Institutes of Health's National Center for Complementary and Alternative Medicine. The rest, about $11.9 billion, was for an estimated 354.2 million visits to acupuncturists, chiropractors, massage therapists and other CAM practitioners.

To put the numbers in context, the $14.8 billion is equivalent to about one-third of out-of-pocket spending for regular prescription drugs, and the $11.9 billion is equivalent to about one-quarter of out-of-pocket spending for regular doctors visits.

All together, alternative medical care accounts for about 1.5 percent of the nation's total health care bill of $2.2 trillion and 11.2 percnet of out-of-pocket expenses.

The last time someone calculated how much Americans spent on alternative medicinent was in 1997, when the total was estimated to be about $27 billion.

An estimated 38 percent of adults use some form of CAM to treat a variety of disease and conditions. Officials say the popularity of the therapies make it important for carefully conducted studies to evaluate their effectiveness.

Critics say that despite the increasing popularity of these treatments, very little good research has been done to validate their usefulness and the studies that have been done have largely found them to be ineffective. Some dietary supplement products have been found to be dangerous. The Food and Drug Administration, for example, issued a warning earlier this week not to use some dietary supplements sold as body-building products because they might cause liver and kidney problems.

What do you think? Are you a believer and user of alternative medicine? Or a skeptic?

Well you know my views I am very much for what I call complementary medicine and you can read more at www.backpainloss.com

Bye for now

Paul

Plank Exercise

2009-08-01T01:32:00.000-07:00

Hello and here is an unusual post from Tri Cities.com
By Linda Stollings
Special to the Herald Courier
Published: July 29, 2009

It is Sunday afternoon, and I just left the YMCA.
I was a little late getting there so I really did not get to finish my resistance training routine. What a shame!
Most people would let it go and be glad that they got out a little early. But not me: I finished my routine when I got home.
I only had a few core exercises left to do, and because it is such an important part of the whole program, I just could not leave it out. My last few articles have described the importance of working your core, so how in the world could I in good conscience leave it out?
As you can see, you keep me accountable and that is a good thing. I never want to be like the plumber who has a leaking sink, so I definitely try and practice what I preach.
As I have mentioned, the core muscles include the abdominal muscles, hip muscles (front and back) and spinal muscles (lower and upper back muscles.) These muscles groups are responsible for maintaining the stability of the spine and pelvis.
A strong core allows a person to perform activities of daily living with greater ease, improve sports performance through a more effective energy transfer from large to small body parts and decrease the incidence of low back pain.
If you suffer from low back pain, consider strengthening your core to alleviate the discomfort.
Two of my favorite core exercises are called planks and side planks. Always check with your physician before beginning an exercise program. Below, I describe these core exercises. Remember, if you have limitations, you must modify your routine.
The plank: Lie face-down propped with elbows under chest and palms down. Lift up on toes and tighten back and abdominals, keeping body straight, and head and spine neutral (in a straight line). Hold 10-60 seconds, rest and repeat.
If a straight back position is too difficult, begin with hips hiked up or hold the contractions a shorter amount of time. Do not let the hips sag.
Side planks: Lie on side with body weight balanced between forearm, palm and feet. Contract back and abdominals to hold body straight. Do not push hips out behind the body. Hold 10-30 seconds, rest and repeat on the other side.
If a full-body position is too difficult, begin with the half-plank, balancing weight between knees and forearm. For an advanced version, try lifting the top foot in the air for 10 seconds. Do not try this exercise if you have any limitations with your lower back.
I have just touched the surface on a very few exercises that work your core. Stay healthy and see you in the gym.

LINDA STOLLINGS is a personal fitness trainer in Bristol, Tenn. E-mail her at info@fitprescriptions.comor visit http://www.fitprescriptions.com
If you liked this, go to www.backpainloss.com
Paul

2009-08-01T01:20:00.000-07:00

Hello, sorry for the delay.
Saw this from Chron and I think it applies outside the US, have a read, any comments appreciated.
Congress is hard at work this summer drafting legislation to reform the U.S. health care system. However, policymakers are fixated on an effort to expand health insurance coverage at the expense of significant long-term problems plaguing the system. The leading proposals will expand health insurance coverage by reducing eligibility requirements for Medicaid, subsidizing the purchase of health insurance policies for those with limited incomes and perhaps even introducing a public health insurance plan to compete with private insurers. The Congressional Budget Office estimates the cost of these reforms to exceed $1 trillion over the next 10 years.

Expanding health insurance coverage is a worthy cause. Previous research documents that a lack of health insurance results in worse health status, loss of life and lower productivity. Yet Congress' proposals do nothing to stem the rapid rise in health care costs, which is the root cause of individuals' inability to purchase health insurance. Health care costs have risen at almost double the rate of workers' earnings over the past decade. These costs are passed on to consumers in terms of higher insurance premiums. These premiums have become unaffordable to many lower- and middle-income families, leading them to drop coverage.

Americans have been watching the proposed reforms closely and have become more skeptical of the policymakers' actions. A Zogby International UT Health Science Center poll indicates that by a 50-42 margin, Americans oppose the House of Representatives' bill introduced July 14. Americans have a right to be wary of the proposals on the table in D.C. A growing body of medical research indicates that our health care providers are wasting tremendous resources on treatments that provide little or no value to patients. Yet proposals to limit this waste are missing from current legislation.

For example, research indicates that the U.S. spent an added $85.9 billion on treatments for lower-back pain between 1997 and 2005. Yet there was no evidence that this medical treatment improved the well-being of patients with lower-back pain. In fact, the mental health, physical functioning and work/school limitations of patients with lower-back pain actually worsened over this same time period. Another example: Medical guidelines recommend that patients with stable coronary artery disease undergo an exercise stress test to confirm a restriction in blood supply before undergoing angioplasty for the heart. Yet an analysis of Medicare claims data revealed that fewer than half of Medicare patients who undergo angioplasty receive this stress test. Medicare reimburses providers for hundreds of thousands of angioplasties per year at a cost of $10,000 to $15,000 per patient. Again, taxpayers are spending billions of dollars on expensive procedures that provide no benefit to patients.

To stem the rising costs of health care, policymakers must take the politically unpopular action of telling the public that patients can no longer have access to each and every medical treatment prescribed by their doctor. This move would be highly unpopular with the public, given that polls indicate that 90 percent of patients want access to every treatment prescribed by their physician. Moreover, individual health care providers would object to any attempt to interfere with their practices, particularly if their income is being threatened.

Yet the evidence I have cited, in addition to research performed by physicians, indicates that as much as 30 percent of health care dollars spent in the U.S. goes toward treatments that provide little or no health benefit to the patient. The current debate on expanding health insurance is throwing more dollars at a health care system that is fundamentally broken. Without efforts to reduce wasteful medical spending, any proposals for increased insurance coverage will become unsustainable within a matter of years.

We may think that policymakers are aiming to provide increased access to a health care system that provides the equivalent of the quality that a Toyota Camry or even a Mercedes Benz represent for car drivers. But current proposals will produce a Camry or Mercedes with authentic gold trim, three stereo systems and subzero air conditioning. It is incorrect to assume we can solve the U.S. health care crisis merely by spending more dollars on health care. Instead, policymakers must pay careful attention to objective medical research to create a health care system that provides affordable proven high-quality treatments to all patients in the long run.

Ho is the chair in health economics at Rice University's Baker Institute for Public Policy and associate professor of medicine at Baylor College of Medicine.

What did you think?

Take a look at www.backpainloss.com and give me your views.

Be well Paul

7 Simple Ways to Cure Back Pain

2009-07-19T10:26:00.000-07:00

From Submit Your Article .com
I think this may be of interest.

7 Simple Ways to Cure Back Pain

Do you work in an office? Do you drive for a living? Do you have a sedentary lifestyle?

No matter how much you workout in a gym or attend classes do you still have those niggling back pains that keep you from achieving your goals and frequently visiting your therapist?

Approximately 75% of the population suffer with chronic back problems or have had back pain in their lifetime!

Below are 7 simple ways to tackle back pain and rid yourself of those constant niggles forever!

1. Assess your ankle mobility - by putting your toe against the wall and without lifting your heel of the ground push your knee against the wall. If you feel a stretch in the back of your lower leg (calf muscle) then work on flexibility in that muscle. If you feel it's trapped in front of the ankle then you have a mobility issue. You can increase mobility using this simple wall exercise and with improvement you should be able to take your foot further away from the wall and still get your knee to touch without lifting the heel.

2. Hip Alignment - this happens because of improper or asymmetrical movement. If you have a flat back (often due to high heels) it could mean, in basic terms, that you have tight hamstrings pulling your hips downward causing your back to flatten too much, in this case work on flexibility of the hamstrings.

3. Tight Hip Flexors - from sitting for too many hours you could have tight hip flexors on the front of your hip which could pull your hips down at the front causing excessive curvature of the lower spine (hyperlordosis) again work on stretching of the hip flexors and quads and strengthen the muscles at the back of leg (hamstrings).

4. Activate those Glutes - don't worry about having a bum (butt), strong glutes form the basis of good hip movement and help the spine do the job it's meant to do. Work on exercises like bridging, squats, lunges and deadlifts etc!

5. Postural Awareness - especially those who have office jobs or drive long distances. Subtle prompts can help to stop slouching like off setting the inside mirror of the car which encourages you to sit up straight to view the rear properly. Setting up ergonomics at your office workstation to use both sides equally and view your monitor without slouching.

6. Stabilize the Spine - Practice core strength exercises that focus on stabilizing the spine e.g keeping the spine still whilst moving your extremities, like the deadbug exercise and the plank, you could challenge yourself by setting the clock to see how long you can do the plank for and work on improving your time!

7. Stay well Hydrated - water along side a good nutritional plan can surprisingly help. Being dehydrated takes water away from the spine to use in other areas of the body. Aim for around 2 litres per day.

--------------------------------------------------------------------------------
Greg is a health and fitness professional for GB Personal Training based in Camden, North London. He achieves fantastic results for his clients by using his in-depth knowledge and the most up to date techniques. http://www.gbpersonaltraining.com/Suffer-from-Back_Pain.htm

For more interesting facta about Back Pain take a look at www.tay well
Paul

Complementary medicene and back pain

2009-07-12T09:02:00.000-07:00

Hello again after a short break.

There are a few more complementary options to talk about in my mini series, but first why am I so passionate about the "natural" ways compared to modern western medicine?

It is really quite simple and personal and emotional. The last two, personal and emotional make my viewpoint that much more passionate. It has little to do with back pain, although there is probably an element of lower back pain in there.

My daughter, Elizabeth, was, and is a healthy outgoing person. She excelled at sports and even practiced Aikido with me. When adolescence hit she put on a growing spurt and started to experience pains in her left foot and they became severe. She also had some lower back pain. My wife took her to see a very good Amatsu practitioner who worked on Elizabeth for over a year. He was most upset that he could not rectify the problem and eventually came to the conclusion there was a serious underlying problem. At his insistence we asked for an X ray of the foot. We asked and asked and eventually had the Xray and were allowed to show the practitioner the film.

He immediately saw the problem, a spur of bone just below the ankle. The interesting point is now, at this stage he did not try and cover up, or say he could help, his immediate res pose was "Elizabeth needs surgery". Flip this to an MD's point of view, few of them refer to an alternative practitioner, despite results.

We contacted our doctor, he agreed with Steve, our practitioner, and surgery was scheduled. In total Elizabeth suffered 3 operations to remove the spur, it just regrew.

Finally she was offered the option of the "specialist" fuzzing her ankle. This would ease the pain, for a number of years, then they fuse the knee, and some years later the hip. This young woman would be limping around with a stick, or worse.

Elizabeth chose the pain and mobility. Most of the time she is fine, she suffers with pains in her foot and lower back but usually copes. When it gets to bad, and if she is in the country, she comes and sees me. It makes a strange sight, Elizabeth in a chair, me on the floor holding her foot. I "ask" the foot where it wants to go and follow it, twisting the whole foot, then just holding. Finally there is movement as muscles that have held the foot in an unnatural shape start to relax and move. Sometimes we get a result, often the pain gets to much for Libby, as she likes to be known, and we stop, with a partial easing.

The whole point is, we are able to Elizabeth mobile and healthy, despite the growth, and she lives a full and happy life, contrast this with the conventional option, and understand my passion. Also remember, as an "complementary" practitioner, I accept that mainstream medic en has an important and valid place in health care.

Any comments?

For more on back pain care take a look at www.back pain loss.com

Stay well

Paul

Want flat Abs

2009-07-06T12:50:00.000-07:00

Ethiopian ReviewEthiopian News Forum

Sit-Ups don't help you get flat, tight stomach
Posted by ethiopianreview.com | July 5th, 2009 at 1:03 pm |

By Kate Dailey | Newsweek

Everyone knows that the road to flat, tight abs is paved with crunches. Lots and lots and lots of excruciating crunches. Or is it?

As it turns out, the exercises synonymous with strong, attractive abs may not be the best way to train your core—and may be doing damage to your back.

“We stopped teaching people to do crunches a long, long time ago,” says Dr. Richard Guyer, president of the Texas Back Institute. That’s because the “full flex” movement—the actual “crunch” part of crunches – puts an unhealthy strain on your back at its weakest point. The section with the most nerves (and most potential for nerve damage) is in the back of the spine, which is the very part that bends and strains during a sit-up.

“There are only so many bends or a ‘fatigue life’,” in your spinal disks,” says Stuart M. McGill, a professor of spine biomechanics at the University of Waterloo. Inside each disk is a mucus-like nucleus, he says, and “if you keep flexing your spine and bending the disk over and over again, that nucleus slowly breaches the layers and causes a disk bulge, or a disk herniation.” A herniated disk won’t show through your swimsuit, but it’s no fun, and can cause persistent back and leg pain, weakness, and tingling.

Think of the oft-repeated advice for movers: bend at the hips and lift with your legs, not your back. And what is a sit-up but a back bend done in a lying position? “When people are doing curl up over gym balls and sit-ups, and this kind of thing, they are replicating a very potent injury mechanism on their back,” says McGill. “Every time they bend it they are one repetition closer to damaging the disk.”

And of course, when people do crunches, they rarely stop at one or two: in the quest for flat abs, they’ll churn out dozens at a time, bringing them ever closer to “flex intolerance”—so much pain and stiffness that it’s difficult to tie one’s shoes or bend down to pick a penny off the ground.

But who cares about back health as bathing suit season approaches? Turns out, crunches might not be the best solution for a flat stomach, either. That’s because doing too many sit-ups at the expense of other, more comprehensive movements can lead to the dreaded “aerobic abs.” That’s the term celebrity trainer Steve Maresca coined to describe the distended stomachs of those who focus only on the rectus abdominus muscles targeted by sit-ups and crunches. “They look great from the front, but when they turn to the side, their stomachs are extended,” he says. To get the long, lean look, one needs to work transverse abdominius, a large muscle that holds in those rectus abs, and is mainly unchallenged by traditional ab work (aka, the sit-up and crunches).

Doing a sit-up doesn’t train your ab muscles to do the job for which they were designed – keeping your spine straight and secure and providing power for your movements. In everyday life, “the abdominals are braces,” says McGill, author of "Ultimate Back Fitness and Performance" (Stuart McGill, 2004). When doing any athletic movement—even opening a door—“the spine is in a neutral posture, not flexed, and the abdominal muscles are contracted to brace the spine.”

The best way—for both your back and your beach body—to work your midsection is to do movements that challenge the muscles to perform the way they're designed and expected to work in real life, and not to train muscles in isolation. “It’s important to have strong abs, but strong abdominals are not the only thing,” says Dr. Guyer. “You have your back extenders, your flexors, which are belly muscles, you have your oblique muscles.” Working all of these muscle groups—the anatomical association known as “the core”—is essential to both back health and general athleticism.

As a result, only training for good-looking abs won’t add to your athleticism or overall strength. On the other hand, moves not traditionally designed for good-looking abs can in fact help strengthen and tone those muscles.

Consider the pushup. Not usually thought of as a great ab move, the pushup forces you to work several muscles at once: it forces your core muscles to stabilize your trunk as your arms and back work to move the body up and down. “Do you see how a pushup is a full body challenge?” says McGill. “It challenges abdominals, front of your legs, your arms and your back. That is how you use those muscles in real life.”

Like the pushup, the best exercises for back health and a firmer stomach are ones that work your abs while holding your spine straight, like planks or leg drops (done when you lie flat on your back, with your hands at the base of your spine for added support. Raise your legs up at a 90 degree angle, then slowly lower until they’re only inches from the ground. Repeat until your stomach burns and you want to throw up). And because your core is the center of power for most other exercises, a long workout full of dynamic movements targeting legs, arms and back also translates to a good core workout. (For more examples of effective ab exercises, visit McGill’s site, backfitpro.com.)

Of course, it won’t matter how muscular your torso is if your body fat is too high. The best way to build strong, visible abs isn’t through repeated sit-ups, but by engaging in circuit training that has you working your entire core while you’re burning calories – and to keep yourself disciplined during meals. “If you want to burn your fat mass, make sure you have a combination of weight training and cardiovascular, but 90 percent of good abs is your nutrition,” says Maresca. However, he does offer a quick tip for those of us with a weakness for caloric food: standing up straight and pulling back your shoulders will instantly tighten your transverse abdominal muscle, making you look a little leaner. It’s not quite as impressive as showcasing a well-developed core via 10 percent body fat, but it does leave a lot more time and flexibility for hitting up happy hour

If you liked this, you will love www.backpainloss,com

Stay well and fit
Paul

Tai Chi and back pain

2009-07-05T08:43:00.000-07:00

I am a great fan on exercise as way to health, so from Health News, another natural way to approach pain management. What do you think? Exercise good, or not so good?

With July being Juvenile Arthritis Awareness Month, it is a great time to celebrate the ways science is trying to help arthritis sufferers by thinking outside the Western medicine box…or bottle. It seems that the pain from this autoimmune disease can be helped by the ease of movement and concentration that a patient can receive from none other than the art of Tai Chi. Although the name may sound a lot like “Chai tea,” don’t be confused, I assure you these two items only share the common bond of a long and healthy tradition: Tai Chi in China and Chai tea in India. Tai Chi is the culmination of mind and body working together as an alternative cure, helping the body heal itself.

In recent years, exercise has started to dominate the chat rooms, forums, and medical office brochures offering to ease the pain of arthritis through different forms of exerting your body physically. Although some call it “moving meditation,” the National Center for Complementary and Alternative Medicine (NCCAM) says that the movements attributed to Tai Chi are slow and gentle, showing great awareness of the space and body as well as paying attention to the depth of your breaths.

By showing restraint while exerting force and power with your body, your mind can help calm you as well as building a closer connection to the physical being in order to help heal. Not that long ago, Health News ran an article about the benefits of Tai Chi among the elderly, citing that among the positive effects of Tai Chi on the older generations were: better concentration, more energy, greater quality of sleep, better balance and posture, muscle strength, and less stress among others that may occur like a boost in the immune system.

A new study has emerged with evidence pointing to Tai Chi being beneficial for more than just senior citizens, this time the target group is arthritis sufferers, which can start at anytime, even as a child. Recently published in Arthritis & Rheumatism, the study was done by the George Institute for International Health in Australia. The researchers found that Tai Chi is beneficial for musculoskeletal pain, by improving frequency of pain and offering a better range of movement for the afflicted person.

With millions of Americans living with arthritis and hundreds of thousands of children also suffering, it is promising that Tai Chi has developed a following in North America. Used as a common exercise routine for general health in China, the practice Tai Chi is quickly being spread across the world. Already classified as a trend in Complementary and Alternative Medicine (CAM) here in the U.S., the slow practice of movement linked with meditation is now more helpful than many may have realized.

As a low-impact form of movement, Tai Chi can be done in solitude or in a group healing environment and is recommended for all ages because of its slow and gentle approach to the positions. Tai Chi is also an inexpensive way to let off steam, meet new people if you like, or just have fun while also staying fit. Author, Dr. Chris Maher of the George Institute says that these positive results will hopefully yield more positive results by transferring to chronic lower back pain; a study they hope to be working on next. A colleague at The George Institute Ms. Amanda Hall, says that their research should encourage those living with arthritis pain, “This research should reassure people with musculoskeletal conditions such as arthritis to seek exercise to relieve the pain. The fact that Tai Chi is inexpensive, convenient, enjoyable and conveys other psychological and social benefits supports the use this type of intervention for pain conditions.”

Even if you don’t have arthritis or the fear of getting it later in life, you may want to try a Tai Chi class just to spice up your workout routine and as an added bonus afterwards, spice up your taste buds with a nice soothing cup of Chai tea.

For more information on exercise and back pain, take a look at www.backpainloss.com
Look, it c\nnot be seen - it is beyond foem
Listen, it cannot be heard - it is beyond sound
Grasp, it cannot be held - it is intangible
Tao-T-Ching
Stay well and healthy

Best wishes Paul

Is it all in your mind?

2009-07-04T12:11:00.000-07:00

Today I thought I would have a little wander.

During the week I went to a market res arch meeting I had been invited because I am, in the organisers view, old, I am unwell, and on the way out.

The focus group was sponsored by the National Health service and they wanted some views. There were 3 of us ranging in age, from 50 to 60. One person liked to smoke, did not really worry about diet and did not exercise. Another liked to drink, had a reasonable diet, did some exercise and then there was me. I have not exercised to a reasonable level for nearly a year. I never smoked, stopped drinking 10 years ago and have, I believe, a balanced, vegetarian diet.

We were asked a number of questions and I soon realised I was the odd one out. The subject of aches and pains and getting old came up. If the group were a democracy, you get old, your body starts to fall apart and you do your best to grab some pleasure, in your vices cos its downhill all the way and you have no con troll.

So what was the minority report? First, what you put into your body has a direct relationship to your health. Your lifestyle choices decide your quality of life. Do you have to get drunk, smoke or ingest chemicals to have fun? In my view you do not need stimulants, your brain makes natural ones. You are as healthy as you want to be and you can, for instance, regain a level of fitness. Aches and pains may be addressed and you can have lots of fun, even with your clothes on.

I said most of this, I also said "government" could help us old people by making Gym membership more affordable. I said this because one of the other oldies kept saying how expensive it was, what I did not say was how much as your smokes? and why not go for a run, its free.

So my question to you is two fold, 1 do you beleive, in your minf, that you can be better it just a matter of choice 2 have you been to http//:www.backpainloss,com I go there all the time.

Stay well and let me know your thoughts

Paul

Nip pain in the bud

2009-07-03T12:03:00.000-07:00

From ROC now
Click here!

Nip pain in the bud
Mary Lou Aguirre – The Fresno Bee
Living – July 1, 2009 - 3:00am

iStockphoto.com
Being aware of your posture and taking breaks can help you avoid gardening aches.
Tackling those gardening chores without developing some aches and pains isn’t always easy.

Experts say the key is to take it slow, which is sometimes challenging for avid gardeners like Sue Kendall of Fresno, Calif., who was 58 when she took up gardening and now, seven years later, is known for her expertise for growing roses.

Kendall had surgery for a rotator cuff injury and has eased back into her routine by doing a series of frequent breaks and stretches as she gardens.

Slowing down isn’t easy for Kendall, nor for other gardening enthusiasts. But it’s exactly what is needed, according to Jeffrey Restuccio, author of the book Get Fit Through Gardening (Hatherleigh Press Ltd., $15.95). Restuccio views gardening as exercise and a well-tended garden the benefit of a good workout.

“Gardening by itself is not good for you; it’s only when you garden using proper form and technique that you reap its benefits,” he says.

Here’s Restuccio’s advice on giving your body a break. You can also view his recommended gardening positions at his Web site, www.getfitthroughgardening.com.

Stretch before and after you weed, dig or hoe in the garden. Warm up for five minutes before stretching and stretch again before you cool down.
Change your garden activity every three to five minutes.
Protect your back. Bend from the knees. Keep your back straight as you squat down from the knees and rise straight up using your legs.
Keep your gardening ambitions in line with your time and ability. A smaller garden will be less work.
Choose tools that do the work for you. In other words, you push or pull, and it slices the earth. Also make sure your tools are of adequate length to avoid stooping.
Limit gardening to two hours.
Mike Noble, also of Fresno, turned a plain backyard into a beautiful backdrop of zinnias, mums and birds of paradise. He recalls planting a flower bed last year with a little too much zeal.

“The next day, my back was a little stiff and I couldn’t get out of bed,” says the 59-year-old. “I had been too lazy to stretch.”

He recommends spending an hour or so during the week so the weekend chores don’t take such a toll.

Carrie Lou Butchert, 72, lives in Fresno and says gardening “energizes” her.

Butchert and her husband, Jerald, spent nine hours fertilizing their 190-plus roses one Sunday this spring. In the past, the couple has been so engrossed with a gardening project that they found themselves “working in the dark.” “The fertilizing is something we do once a year,” she says. “It’s worth it. Our roses are our pride and joy. Believe me, it’s a labor of love.”

But they also plan easy maintenance gardens and use tools that don’t require them to be on their hands and knees.

Fresnan Susan Stiltz has a landscape design and consulting business. She recommends using a gardening bucket with a cushion on top for sitting while gardening. Stiltz, 59, also uses knee pads.

“Sitting on something is better than bending at the waist,” she says. “I’ll do 10- to 15-minute sessions of stretching.”

Her favorite gardening chore is pruning. But it has its drawbacks.

“There’s a lot of stress at the arms, neck and shoulder while pruning,” Stiltz says. “Heat or ice packs are good for sore muscles.”

Kendall knows too much gardening will affect her body. “You’re enjoying it so much that you’re sore when you get up,” she says.

But she has her routine planned out so she doesn’t re-injure her shoulder.

“I’m more careful and take breaks more frequently,” Kendall says. “I have chairs and benches throughout my garden for this purpose. If at any point, I feel my shoulders tiring, I stop for a water break and walk around talking to my plants.”

For more on gardening and back pain, and natural ways to help back pain, goto www.backpainloss.com

As ever

Paul

Why back surgery usually fails

2009-07-03T11:58:00.000-07:00

From Healthy, Wealthy n Wisw

Why Back Surgery Usually Fails

By: Steve Hefferon, CMT

In traditional medicine, back pain is often treated by surgery. And it often doesn't work. So often, in fact, that back pain surgery is the only category of surgery that actually has a clinical term for failure: Failed Back Surgery Syndrome.

If you ask me, any treatment that actually expects failure is not a treatment at all.

I don't care what type of surgery you're considering. With any treatment that only addresses the symptoms - in this case, pain - the question is not what symptoms you have but what caused them.

3 Reasons Surgery Doesn't Work

I'm not going to tell you that you should not have surgery. I can assure you, however, that once you have surgery, everything changes. You will never be the same, even if the surgery is a success.

There are maybe a dozen or so types of surgical procedures for back pain, and all of them attempt to do one of two things: remove the pressure on the nerve or stabilize the spine. Let's take a herniated disc, for example. You have pain because the disc is pressing on the nerve. Your doctor says that the only thing he can do is remove the part of the disc that's touching the nerve.

Your first thought probably is: Good-bye pain!

Not so fast.

1. Once the operation is completed, your body will go through a recovery process that includes a lot of pain and awkward movement just to get you through each day. This is going to be your first potential source of trouble. Because your body now has to contort itself, you'll be putting unnatural wear and tear on other areas of your body. As a result, you may begin to have problems above or below the surgery site or in other joints such as the hips or sacroiliac.

2. All surgeries produce scar tissue. But because back pain surgery occurs so close to nerves, the scar tissue often builds up and makes contact with a nerve. This can cause as much pain as if the disc itself were still putting pressure on the nerve.

3. The rehab you're likely to get soon after the operation is only going to address your postoperative pain. It will help you improve your functional skills to perform what are called "activities of daily living," which include bathing, dressing, going to the bathroom, and the like. This is fine and necessary so you can go home and be safe. But it doesn't address the long-term cause of the pain.

The Causes of Back Pain

Most back pain conditions have to do with something called "postural dysfunctions." Postural dysfunctions are similar to a car's tire being out of proper alignment. In the body, improper alignment is seen as abnormal curvature of the spine and abnormal positioning of the pelvis.

The great news is that we know what cause these postural dysfunctions and how to correct them.

To get our bodies back into balance so they can function normally again, we need to get our muscles back into alignment.

5 Important Questions to Ask

If you are considering surgery, I'd recommend finding a qualified therapist first. Give yourself 60 days to work on stretching and strengthening before you decide whether or not to go under the knife.

If you still opt for surgery, tell both your therapist and your surgeon that you want your postoperative rehab to address both short-term and long-term goals. It must not only work on decreasing your pain so you can safely go home. It also must answer the following five questions related to the root cause or causes of your pain.

Which postural dysfunction did you identify? Ask the surgeon and therapist to examine you for dysfunction, including the following two potential abnormalities.
How would you describe the curvature of my spine from top to bottom?
How would you describe the position of my pelvis (level or tipping)?
What are my muscle imbalances? The therapist must explain how your muscles are out of balance - which muscles are strong, weak, flexible or tight in relation to one another.
Which muscles do I need to stretch and which ones do I need to strengthen? (Be sure the therapist explains what each muscle group does so you know how to do the exercises correctly.)

Have both your surgeon and your therapist write everything down as part of your long-term goal and ask for a copy.

The Path to Success

If you eventually do decide to have surgery, understand that the number one reason why back pain sufferers fail to get long-term relief -- and by that I mean more than five years -- is that this very simple principle of muscle imbalance was not addressed seriously.

Once you do address it, though, then you really are on the path to a pain-free life.

About the Author:

Steve Hefferon is certified massage therapist and co-founder of The Healthy Back Institute. Find out which treatments work and which ones don't here: http://www.losethebackpain.com/treatments/

I like to look at www.backpainloss.com

Be well

Paul

Acupuncture Aids more than Back Pain

2009-07-03T11:49:00.000-07:00

From the Personal Liberty Digest

Studies are beginning to reveal that the practice of acupuncture eases some forms of back pain and new testing indicates that it may also help women suffering from polycystic ovarian syndrome (PCOS).

A research team at the University of Gothenburg, Sweden, applied electro-acupuncture treatments to a group of women with PCOS and compared the results to another cluster of patients who were told to simply exercise.

Women who have PCOS generally experience higher levels of androgens like testosterone in their blood, ovarian cysts and irregular menstrual cycles.

Those who were treated with acupuncture on three pressure points that are believed to affect the ovaries had decreased testosterone levels, more normal menstrual cycles and smaller waist circumference.

Meanwhile, the group that completed regular exercise experienced weight loss and lower body mass index.

From these results, Dr. Elisabet Stener-Victorin concluded that "low-frequency electro-acupuncture and exercise decrease sympathetic nerve activity in women with PCOS." She further explained that this "indicates a possible alternative non-pharmacologic approach to reduce cardiovascular risk in these patients."

According to the study, a new effective treatment for PCOS could be a combination of both exercise and electro-acupuncture therapies.

If you would like more detailed informatiom Complementary Therapies and back pain, please look at www.backpainloss.com

Back Pain can be a real pain

2009-06-30T11:29:00.000-07:00

Hello and welcome.

We are experiancing hot weather in the UK right now. I get home, get changed, cook a meal just in time to watch the sun go down.

Acouple of friends and I went for a walk yesterday in the noon day sun, it was a nice day, the sun was shinning and the company pleasant. I managed to get dehdrated and arrived home, cooked a meal and started to feel unwell. A short time later I began to feel unwell and spent the evening in bed. I I became because I allowed myself to become overheatede and did not take the simple precautions that, in hindsight were obvious and simple.

The same applies to back pain. I have a pain in my shoulder, on the right side, caused by excessive data entry, a repetiitive strain injury, aggrivated by bad postueg and stresss. The event happened months ago, but the pain returns if I sit in a certain position, hold the mouse and look at the screen, I dont have to grip the mouse or type. I have "learned" this pain.

My cure away from home is to mobilise the shoulder and "walk" along the csapula with my fingers, finding the the little lumps of lymph that I can only find if I rub against bone. At home we use Aloe Vera heat rub. It works for everything from sore and tired muscles, to headaches ro blocked sinuses.

There is a lot more information at www.backpainloss.com

Regards

Paul

Back Pain can ruin your day

2009-06-28T07:45:00.000-07:00

From the Gaston Gazette

Lower back pain can ruin anyone's day. If I suffered with lower back pain I would see a health care professional to pin point the cause before I embarked on the exercises recommended to strengthen my back.

Our backs are probably the most abused part of our body. We pick up heavy things incorrectly or things only a crane should lift.

We pick up children from a bent over position and plunk them on our hip, stretching the spine completely out of alignment in an unnatural position, walking around half the day is this position.

Another cause of back pain is that we carry too much extra weight in the front of our bodies and we compensate by walking with our back arched, allowing the abdominal muscles to get a free ride out of their normal workload.

And mattresses can cause backaches. Too soft, too hard or too old and we start each day with a hurting back. Not a good thing for a positive attitude to start your day.

There is a catch 22 about this - you are darned if you do and darned if you don't.

When we start the day with a backache the last thing we want to think about is exercise - that is the catch. But after defining the issues that caused the back pain, exercise is the option that most health care providers recommend.

The American College of Sports Medicine found that exercising four days a week gave people greater relief from back pain than working out fewer times a week or not at all. In the study, 120 people were randomly assigned to one of four groups for 12 weeks, with the groups doing strength training two, three, four days per week. The fourth group did no exercise. Those in the four-day-a-week program had 28 percent reduction in pain compared with 14 percent for those who exercised two days a week. The four-day group reported better quality of life and less disability.

That is good news.

If you have had an injury or other condition that has affected your back and you suffer lower back pain, your orthopaedic surgeon and physical therapist may recommend that you exercise during your early recovery.

A dear friend has been depressed with back pain, until she learned from her doctor that no surgery was needed, and back specific exercise therapy was prescribed. We rejoiced together. It was good to hear her laugh again, and this column is dedicated to her. You go girl!

An interesting article. More on back pain at thr usual www.backpainloss.com

Yoga as a medicene

2009-06-27T09:26:00.000-07:00

From the National Examiner this time, Yoga is a great aid to dealing with back pain

Yoga increasingly viewed as a progressive medical treatment

Yoga as medicine is an ancient concept given modern day credence by "credible, clinical trials that increasingly support what people have known forever," said Little Rock's John Kepner, executive director of the International Association of Yoga Therapists, "that yoga can provide real medical benefits such as relief for chronic lower back pain, depression, anxiety, heart disease and a host of other issues."

People have long accepted that yoga can soothe the stresses of daily demands. Little Rock internet entrepreneur, Aristotle CEO, Marla Johnson Norris, relies on yoga to stay focused and connected to the better part of herself, "It's hard to explain how important yoga is to me," said Norris, "the combination of movement and breath and mental focus is such a powerfully healing force."

Recent clinical trials suggest yoga offers benefits for a host of issues from asthma to aging, hypertension to happier pregnancies.

Heart disease reversed through yogic principles

What we are finding is that "a lifestyle that involves yogic principles can actually reverse heart disease," said Kepner, "moderate exercise and stress reduction, which yoga offers, along with a low fat diet, for many people is better than having their chest cracked open in surgery." A string of published studies found on the National Institutes of Health and PubMed websites point to the whole body benefits of yoga including:

- Reduction of hypertension (blood pressure) through slow, deliberate yogic breathing (Journal of Alternative and Complementary Medicine, June17, 2009)

- Greater insulin sensitivity and reduced autonomic response in young males practicing yoga over a year; in short, that’s good news for the heart muscle

- Improved breathing with short-term yoga training for patients with chronic obstructive pulmonary disease (COPD), a precursor to cardiac failure

Chronic lower back pain relief through yoga

The bane of so many people's existence is back pain. According to Kepner, "A clinical trial about four years ago showed that a carefully crafted sequence of yoga exercises for back care provided better back related function and less pain than conventional treatments, with conventional being either education about back care or a conventional exercise class for back care."

Depression and anxiety reduced or alleviated through yoga

This summer, the Harvard Mental Health Letter published an article showing yoga for anxiety and depression modulates the stress response. See https://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/April/Yoga-for-anxiety-and-depression for more details.

Yoga: the original behavior medicine

When asked about anxiety and depression, Kepner compared yoga to the field of behavior medicine, also known as health psychology. "We have whole buildings dedicated to behavioral medicine," said Kepner, "yoga is the 'original' behavioral medicine. It's all about reducing suffering.

Of course, that's not unique to Yoga. Many traditions have the idea of saying 'let's just slow down, take a deep breath, think about what you are and want you want to do, and then act accordingly,' but it's just that yoga has lots of techniques for doing that, physical techniques, breathing techniques. If you say take a deep breath in yoga, well there are a lot breathing techniques, but what yoga does is put a whole lot of things together into a system that works.”

Yoga offers hope for a better night's sleep

Yet another study found significant mental and physical differences, including better sleep quality and a reduction in cortisol (stress hormone) levels in long-term yoga subjects.

Seniors discovering yoga to improve quality of life

Seniors given six months of gentle 'silver age' yoga exercises experienced better sleep quality, alertness and blood pressure with decreased depression. The overall health status of the older adults improved with ongoing participation. Perhaps, it's not surprising that studies hoping to aid Alzheimer's patients with yoga are happening even as this article is being written.

Is yoga a miracle?

It can feel like a miracle, "if a practical one," said Kepner, "for the person who is trying to cope with dying from cancer and needs to find a physical or spiritual outlet to cope with treatment; or for the woman who six years ago couldn't get up off the floor without a chair or stair to climb up on; who now rises up from the floor from a seated position without touching anything at all; to that person, now in her 70's, it is a kind of miracle."

Kepner cautioned, “Let’s be careful and not oversell the benefits of yoga. Much more research still needs to be done in accordance with modern research methods in order to better document health benefits. Also, there is a shortage of well-trained Yoga therapists. Yoga teachers need to be specially trained to work with students toward therapeutic goals.”

Yoga for a clear, focused mind and greater understanding of self

"Classical yoga, to paraphrase," said Kepner, "is about cultivating a clear, focused mind to help you understand yourself better. From that base you can act wiser and prevent or minimize future suffering. In addition, yoga provides breathing, stretching and strengthening exercises that could extend life but more certainly will improve the overall quality of life. Yoga allows you to begin getting better however and wherever you are at the moment you choose to begin."

"If I am tired, yoga can energize me,” said Norris, “If I am anxious, yoga can calm me. If I am sick, yoga can activate all my self-healing power and make me well. It keeps me young, relieving stress and connecting me to all that is good in the world."

J Altern Complement Med. 2009 Jun 17. [Epub ahead of print]

I do mention Yoga at www.backpainloss.com I am trying to get into Ashtanga Yoga, hard work, but fun.

Yours

Paul

Tips to relieve back pain

2009-06-27T09:05:00.000-07:00

From the Irish Independent this time, tips to relieve back pain

Tips to relieve Back Pain?
It could be a condition called Fibromyalgia. Read on to find out..

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www.backpain.com.au/forum/index.php
By Eilish O'Regan

Monday June 22 2009

BACK pain leaves people in misery, so here are some tips on how to reduce risks and improve your quality of life.

Exercise your back regularly. Walking, swimming (especially back stroke) and using exercise bikes are all great ways to strengthen your back muscles.
Bend at your knees and your hips, not your back.
Never twist and bend at the same time.
Always lift and carry objects close to your body.
Try to carry loads in a rucksack and avoid sling bags.
Maintain good posture. Avoid slumping in your chair.
Use a chair with a backrest. Sit with your feet flat on the floor or on a footrest. Change how you sit every few minutes.
Quit smoking. It is thought that smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs.
Lose any excess weight. Ask your doctor or pharmacist to measure your body-mass index to find out if you are a healthy weight for your height.
Choose a mattress suited to your height, weight, age and sleeping position.

- Eilish O'Regan

Dont forget, for more on back pain go and look at www.backpainloss.com

Best

Paul

How to beat Back Pain

2009-06-27T09:01:00.000-07:00

How to beat Back Pain from the Independent. I love it when British newspapers talk about back pain, and how to treat it, non surgically for a change. Please dive in and read.
How to beat back pain

Don't go rushing to your doctor, don't take to your bed for days – and do get to know your sacro-iliac joints. Dr David Delvin exposes the myths about lumbar pain and explains what really works
Beating back pain: You should take care of your sacro-iliacs

Every day of the year, the number of Britons who are off work with back pain would fill London's new Olympic stadium. Yes, Britain's got backache – and in a very big way. Yet rather surprisingly, a lot of people have no idea about what causes back pain, or of how to avoid it, or how to treat it. Many of them think, "Oh, it won't happen to me". But it probably will. So here are 10 things not a lot of people know about back pain. Reading it might just save you from a lot of discomfort in the future.

Back pain is often preventable

Back pain doesn't just happen out of the blue. Very frequently, it's caused by doing something that is distinctly unwise. Common examples include: leaning forward to pick something up, without bending your knees – this puts a big strain on your lumbar region; lifting something that's far too heavy for you; carrying something weighty, but holding it away from your body – a load that is held tight against the body will put much less stress on the back; twisting round suddenly – for instance, to get something off the back seat of the car; continuing with what you were doing when the back pain started – if you suddenly feel pain while gardening, golfing, working out in the gym, carrying a toddler or sitting in an uncomfortable chair, then stop. Alas, the British have an endearing tendency to carry on, in the hope that it will all be OK. It probably won't.

You should take care of your sacro-iliacs

Most British people have never heard of the sacro-iliac joints. This is in sharp contrast to Americans, who are forever staggering into their doctors' offices muttering, "I guess it's my S-I joints again, Doc." The sacro-iliacs are a fairly common source of low back pain. There are two of them, and they are located just under the pair of dimples many people have at the top of their buttocks.

They are easily thrown out of kilter by sudden or awkward bending forward. Thus, the last time I had trouble with mine was on the day I tried to trim the lawn using a cheap, nasty, unwieldy strimmer that was much too short for my height.

Bending forward to vacuum the floor is another common cause of S-I joint pain. Typically, this is a dull ache that gets worse whenever you try to stand up from a chair. Happily, it gets better with rest. Manipulation often helps.

In most cases, your doctor can't diagnose exactly what's wrong with your back

At least 80 per cent of the time, it's impossible to make a really precise diagnosis of the cause of back pain. This is mainly because the back is such a complex structure, with so many different joints, muscles and ligaments in it. However, all experts agree that most attacks of backache are due to minor "mechanical" causes, which will generally get better within 10 days or so.

Just a minority of cases are due to a protruding disc (a "slipped disc"). Only a tiny percentage are due to very serious causes, like cancer.

When you get a sudden back ache, there's not much point in rushing straight off to your doctor

Since most backaches get better quite rapidly, why bother to join the hurly-burly of patients who are trying to get an appointment with their GP? Even if you do manage to see your doctor, what is she going to do for you? Most probably, she won't be able to make an exact diagnosis. And it's very unlikely that she will know how to manipulate your back. Yes, she can prescribe you some pills – but you might just as well take the kind that you can buy over the counter from a chemist.

Pills cannot cure back pain

A lot of people have a rather touching faith in the idea that tablets can, by some mysterious process, make back disorders better. But how could they? Years ago there was a wildly successful tablet called "Lobak". Because of its cleverly chosen name, thousands of people – including some doctors – believed that it was a specific treatment for low back pain. In fact, it was just a simple analgesic.

There is certainly a place for analgesics when you have a bad backache, because it's a relief to have the pain eased. However, NICE (the Government's official therapeutics advisory body) has just issued guidelines that say that the initial treatment should be regularly taken paracetamol.

If you get back pain, there's a lot you can do to help yourself

When back pain strikes, that's a sign for you to take action. Stop whatever you're doing and get yourself into a comfortable position. Keep warm. Try putting a wrapped-up hot water bottle on the area. If that doesn't work, try a "cold pack" from the pharmacy. An alternative is to wrap a packet of frozen peas (or whatever) in a towel and apply it to your skin.

Take those paracetamol. If they haven't worked after 24 hours, then consider moving on to a mild anti-inflammatory analgesic, like ibuprofen. But read the contra-indications on the leaflet first. And don't take anti-inflammatories if you have a history of ulcers. At all costs, do not become immobile. That's likely to make your back worse.

If things haven't improved after a few days, consider manipulation

In the UK, the experts in dealing with back pain are the osteopaths and chiropractors – not the doctors. After all, they deal with little else but backache, all day long. They are skilled at spinal manipulation or, as chiropractors prefer to call it, "adjustment". They certainly aren't miracle-workers, as some people imagine. But they usually do help.After long experience of being treated by both osteopaths and chiropractors, I'd say that I have rarely come out of a manipulator's consulting room without feeling quite a lot better.

Most importantly, make sure you choose a qualified practitioner. Trained osteopaths have the letters "DO" after their names. Trained chiropractors have the letters "DC".

If you have a local 'Dial-a-Physio' service, use it

The other group of people who know a lot about backache are the physiotherapists (or "physical therapists"). Until recently, getting to see an NHS physio about back pain took forever. But a far better scheme has been introduced in Scotland, and is slowly spreading into the rest of the UK. It works like this: most general practices have a physical therapist linked to them. If you get a bad back, you can ring the physio and ask her advice. She is trained to ask you certain "Red Flag" questions, in order to make sure that your backache isn't caused by anything really serious, such as malignancy or ankylosing spondylitis.

If she thinks that physical therapy will help you, she will give you an appointment to visit her department as soon as possible.

Exercise is good for your back

In the last 15 years, all authorities, including physiotherapists, osteopaths, chiropractors and doctors, have come to the conclusion that the worst possible thing for a bad back is to lie around or sit around, doing nothing. This is in sharp contrast to the medical attitudes which prevailed in much of the 20th century, when patients were often urged to lie flat on a board, or on the floor, for week after week.

Research has now shown that people get better more quickly if they take gentle exercise. Your GP can advise you about exactly what form of activity to undertake, but good ones include walking, gentle jogging, supervised gym work-outs and swimming – but avoid the breast-stroke, which puts a strain on the neck.

Acupuncture is well worth trying

For generations, western doctors have resisted the exotic allure of acupuncture. But there is no doubt that it does relieve pain, probably by encouraging the release of endorphins (the body's natural painkillers) into the bloodstream.

Whether it can actually do anything to heal a back problem is quite another matter. But in spring 2009, the NICE committee announced that in cases of "non-specific" low back pain (in other words, the usual common-or-garden backache in which no specific diagnosis can be made), then doctors should "consider offering a course of up to 10 sessions of acupuncture needling over a period of up to 12 weeks".

The reality is that in most parts of the country, you would have to get your acupuncture done privately. But if it relieves your pain, the outlay of cash could certainly be worthwhile.

Dr David Delvin is the author of 'Backache – What You Need To Know' (Sheldon Press, £7.99)

There is more on back pain, nutriton, complementary health, loads of stuff at www.backpainloss.com take a look, I think its great.

Stay well

Paul

Something completly differant.

2009-06-24T04:32:00.000-07:00

Hello everyone.
A bit of a change today. I have received some feedback, yes someone writes to me, and more variety was asked for.

So as the theme of this blog is back pain, and the intent is to help, today I will do something unusual.

So whats your most embarrassing back pain situation, and why. I, having asked, have to kick off the discussion.

What is my most embarrassing back pain incident, and why? This is difficult for me, I have injured my back in those long off Martial Arts days, I have caused injury, working on a computer, excess exercise and work, but never in an embarrassing way.

That is, unless you count the time I had an epileptic fit. I came home,Friday afternoon, and the lady who cared for our children gave a cup of tea, I was drowsy and vague. I just let the tea pour into my lap and soak into my clothes. I then fitted, several times. Eventually a doctor was called, I was sent to Hospital. My wife found me sitting in a wheelchair several hours later, and nobody knew why. So i got home, spent a weekend with the family. Monday came and with a strange aroma, off to the doctors, there was mild panic, I had severe burns all around my pelvis and back, the wound had formed a boil, it had burst. The doctor, who had seen me the previous Friday, was shocked to find I had not been told of the injury and returned daily for treatment.
A month followed, 4 weeks, of daily visit to the doctor, followed by a mile long walk home, money was scarce. I arrived at the surgery feeling great, the scabs got picked and cleaned, I felt ill and walked home.
Eventually I got to go back to work, still burnt, and sat on a childs inflatable ring to ease the pain. Great fun for my collegues. I still have the scars, and the memories.
Any comments?
Best

Amatsu and Back Pain.

2009-06-23T11:28:00.000-07:00

Hello everyone.
Its time for another look at therapies and back pain.

Today a little known, yet highly effective therapy I studied and found highly effective, Amatsu.
The origins of Amatsu, if I remember correctly, lie in Nin Jitsu, or the Art of the Ninja. All to few Martial Arts today teach how to heal, alongside how to hurt, the Ninjas art does. Its not very widely known, although thanks to a few hardy souls at the ATA it is growing in England.
The Philosophy behind Amatsu is that your body has the inbuilt ability to heal itself, to regain the healthy natural pattern which is the aim of Amatsu, to re pattern the body, to help the whole body heal. This system does not work on symptoms. Using a number of techniques including massage, mobilisation, re-patterning and cranial balancing, in various combinations, the Amatsu practitioner works to help the clients body find its own natural shape.
This may be a vigorous, or gentle time. You the client, through your body should set your limits. Amatsu is safe and effective whatever the vigour used.
Amatsu works on many levels at once, the physical-bones, muscles, nerves, electrical- nerve impulses and energy systems, chemical- hormones and blood, Mental-thoughts and the envoironment- the place you exist. All this has an influence on you ant the treatment.
Amatsu is particularly effective for back pain as it helps the skull, neck, shuoder and arm, spine, pelvis, the whole body.
Indeed it was whilst studying Amatsu that I realised that everything pyhsical is connected, and that everything in existance is energy. So by working on a finger, i will affect a toe, a disck, anything.
Amn amatsu balance may include a massage or a less tradditional, equally effective treatment, if you can get a tratment, it will be a treat. Two websites to look at:www.amatsu.info and www.amatsu.co.uk

Hope you enjoyed this, I will be back soon with more energy relatede therapies. Untill then if Back Pain is your thing,thats bad, goto www.backpainloss.com
Paul

Is your workout hurting your back?

2009-06-20T10:39:00.000-07:00

From the New York Times. Does a workout cause back pain> Interesting article, take a look.

June 17, 2009, 11:00 am
Is Your Ab Workout Hurting Your Back?
By Gretchen Reynolds

The genesis of much of the ab work we do these days probably lies in the work done in an Australian physiotherapy lab during the mid-1990s. Researchers there, hoping to elucidate the underlying cause of back pain, attached electrodes to people’s midsections and directed them to rapidly raise and lower their arms, like the alarmist robot in “Lost in Space.”

In those with healthy backs, the scientists found, a deep abdominal muscle tensed several milliseconds before the arms rose. The brain apparently alerted the muscle, the transversus abdominis, to brace the spine in advance of movement. In those with back pain, however, the transversus abdominis didn’t fire early. The spine wasn’t ready for the flailing. It wobbled and ached. Perhaps, the researchers theorized, increasing abdominal strength could ease back pain. The lab worked with patients in pain to isolate and strengthen that particular deep muscle, in part by sucking in their guts during exercises. The results, though mixed, showed some promise against sore backs.

From that highly technical foray into rehabilitative medicine, a booming industry of fitness classes was born. “The idea leaked” into gyms and Pilates classes that core health was “all about the transversus abdominis,” Thomas Nesser, an associate professor of physical education at Indiana State University who has studied core fitness, told me recently. Personal trainers began directing clients to pull in their belly buttons during crunches on Swiss balls or to press their backs against the floor during sit-ups, deeply hollowing their stomachs, then curl up one spinal segment at a time. “People are now spending hours trying to strengthen” their deep ab muscles, Nesser said.

But there’s growing dissent among sports scientists about whether all of this attention to the deep abdominal muscles actually gives you a more powerful core and a stronger back and whether it’s even safe. A provocative article published in the The British Journal of Sports Medicine last year asserted that some of the key findings from the first Australian study of back pain might be wrong. Moreover, even if they were true for some people in pain, the results might not apply to the generally healthy and fit, whose trunk muscles weren’t misfiring in the first place.

“There’s so much mythology out there about the core,” maintains Stuart McGill, a highly regarded professor of spine biomechanics at the University of Waterloo in Canada and a back-pain clinician who has been crusading against ab exercises that require hollowing your belly. “The idea has reached trainers and through them the public that the core means only the abs. There’s no science behind that idea.” (McGill’s website is backfitpro.com.)

Related
More from Gretchen Reynolds
Faster, Higher, Stronger
Fitness and Nutrition News

The “core” remains a somewhat nebulous concept; but most researchers consider it the corset of muscles and connective tissue that encircle and hold the spine in place. If your core is stable, your spine remains upright while your body swivels around it. But, McGill says, the muscles forming the core must be balanced to allow the spine to bear large loads. If you concentrate on strengthening only one set of muscles within the core, you can destabilize your spine by pulling it out of alignment. Think of the spine as a fishing rod supported by muscular guy wires. If all of the wires are tensed equally, the rod stays straight. “If you pull the wires closer to the spine,” McGill says, as you do when you pull in your stomach while trying to isolate the transversus abdominis, “what happens?” The rod buckles. So, too, he said, can your spine if you overly focus on the deep abdominal muscles. “In research at our lab,” he went on to say, “the amount of load that the spine can bear without injury was greatly reduced when subjects pulled in their belly buttons” during crunches and other exercises.

Instead, he suggests, a core exercise program should emphasize all of the major muscles that girdle the spine, including but not concentrating on the abs. Side plank (lie on your side and raise your upper body) and the “bird dog” (in which, from all fours, you raise an alternate arm and leg) exercise the important muscles embedded along the back and sides of the core. As for the abdominals, no sit-ups, McGill said; they place devastating loads on the disks. An approved crunch begins with you lying down, one knee bent, and hands positioned beneath your lower back for support. “Do not hollow your stomach or press your back against the floor,” McGill says. Gently lift your head and shoulders, hold briefly and relax back down. These three exercises, done regularly, McGill said, can provide well-rounded, thorough core stability. And they avoid the pitfalls of the all-abs core routine. “I see too many people,” McGill told me with a sigh, “who have six-pack abs and a ruined back.”

The Phys Ed column will appear here in Well every Wednesday and also in print once a month, in the Sunday magazine. In it, Gretchen Reynolds, who is working on a book about the frontiers of fitness, will write about what the latest science can tell us about how to make ourselves stronger, more flexible, less prone to pain and generally fitter and healthier. We want to hear what you think, so stay tuned and offer your comments and questions.

As always, exercise with care, more advice om www.backpainloss.com

Regards
Paul

Shoes and back pain

2009-06-20T10:31:00.000-07:00

From the examiner.com
Let’s face it ladies, every single one of us is likely guilty of owning AT LEAST one pair of heels that give us the firm shapely calves, juicy butt and lofty height we crave while screaming “come and get me boys”. And each and every one of us rues the day a man decided to put a woman in heels as we hobble torn, blistered, swollen and tender for the next day (or three). Common sense should kick in at some point here and cause us to forego the whole lot. We never do, likely never will and really, what harm could there be?

A lot.

The most common issues include blisters, corns, calluses, and bunions and nearly every woman who wears heels for any length of time has at least one.

For those who wear them more regularly problems progress to include ankle sprains, stretched ligaments, chronic pain in the ball of the foot (metatarsalgia), achilles tendonitis and lower back pain due to incorrect posture.

Progress further to women who are never caught dead in flats and ailments include neuromas (benign nerve tumors), loss of arch integrity and “pump bump”. Women who wear heels even on a semi regular basis also run a greatly increased risk of developing osteoarthritis of the knee, contributing a huge number of the 300,000 patients submitted for knee replacement every year. Some of these conditions take as little as one wear to occur. The more sever may take months, years or decades to appear.

How high is too high?

Most experts agree that heels greater than 2 inches in height as well as heels with a width of less than ¾ inch are to be avoided to the greatest extent possible, especially in situations where they will be worn for more than a couple of hours. Podiatrists also recommend the following:

- Wearing flat shoes for walking distances and changing into heels once arriving at your destination.

- Take smaller steps and try to place your heel first, in a gliding step.

- Buy short, chunky heels for all day wear.

- Avoid open backed shoes.

- Avoid pointed toe shoes to allow toes to maintain a natural shape and placement.

- Practice stretching, joint mobility exercises and soak or massage feet to ease the discomfort.

- Lastly, if suffering from pain more than twice a week, seek medical advices, as foot problems get progressively harder to treat as then become chronic.

Also of great concern is the growing number of girls and young women who are being treated for high heel related foot conditions. Girls are young as 10 years old are being treated for compression injuries, ligament and tendon conditions, back and knee pain and can suffer for years to come as a result of these injuries. Sustaining injuries to growing bones and joints can cause developmental restrictions and permanent damage. Growth plates of the knees, feet and hips are typically fused around age 16, so wearing heels, especially very high or narrow heels, can cause serious problems in the future.

Heels are not the only culprits

Flat shoes can be just as harmful as heels. Flat shoes with no support structure, such as slippers, ballet shoes and flip flops, cause different but equally harmful changes in gait and posture. Unstructured flats cause the foot to roll forward and stretch ligaments in the foot which causes incorrect toe alignment and can lead to bunions as well. Flip flops and slings create shuffling rather than walking gaits and (aside from being incredibly obnoxious to listen to) cause poor posture and weakening of core muscles. Shoes with arch support, natural foot shape, heel containment and one half to one inch of sole are recommended for flat footwear.

Options to ease the suffering

Buy shoes that fit. Most women suffer unnecessary pain as a result of wearing shoes up to a size too small. Get fitted at a reputable shoe store and be conscious of the width of your foot, arch height and the swelling that occurs naturally as the day wears on.

Shop in the afternoon or evening after a typical day of activity so that your foot is in the condition in which the most comfort is desired.

Purchase inserts. Dr. Scholl’s makes clear gel inserts and heel guards to prevent every day soreness and rubbing.

Custom orthotics can be costly, but will also greatly improve posture, correct gait and support the arch.

Do not wear shoes you can’t walk in. It doesn’t matter how cute it is, if you wobble for more than a step or two, the heel is too high and/or narrow and begs for injury. And trying to walk but looking like a toddler all over again this way takes away from the feminine grace that is the point of the exercise.

Compromise on heels around two inches in height and ensure a chunky rather than slender heel.

If you simply have to have more height, try a platform or wedge. While this will not alleviate the stress injuries, it will reduce much of the wobbling which can cause traumatic injury. Just get used to the difference in walking in rigid shoes before venturing out into the world.

Author: Angela Bowen
Angela Bowen is an Examiner from Phoenix. You can see Angela's articles on Angela's Home Page
This is a vital subject, to me. So many people are causing harm to themselves through the use of poor footwear. There is more on shoes and back pain at www.ackpainloss.com
Paul

Back Pain and hot water

2009-06-20T10:24:00.000-07:00

From the Morning Sentinal
Back Pain and hot water? sounds interesting

For people in pain, comfort is often a matter of degrees: The warmer the better.

Cheryl Carr of Winslow understands this every time she dips her body into the therapy pool at Alfond Youth Center. The water is warm and welcoming, a soothing 91 degrees.

Carr relies on that water to help her with her ongoing rehabilitation from a terrible car accident in 2002.

Pain pills became a way of life for Carr after that accident. She suffered damage to her neck and spine, injuries that ultimately led to a broken back in 2005. She rolled over in bed and felt a terrible pop.

A surgeon reconstructed Carr's back with titanium plates and screws. But it's the therapy pool that has given her the ability to exercise again to help her battered body regain its strength.

"All the pressure was off my back," Carr said during a recent session in the pool. "All the pain just disappeared."

And the water's warmth means Carr's body doesn't stiffen but stays loose and fluid, physical therapist Susanne M. Bouchard said. Bouchard is the founder of Bouchard Physical Therapy Services, a practice with offices in Waterville and Augusta.

In her native Germany, the therapeutic value of warm water has long been understood, and spending time in pools and bath houses is part of the culture.

Not so in this country.

Bouchard said when she moved to the United States in 1977, the Yellow Pages in Maine didn't even have an entry for physical therapy -- never mind water therapy.

When she decided to settle in the area in 1984, Bouchard said she worked with a Waterville orthopedic surgeon -- the now retired Robert Hottentot -- on offering pool therapy as part of her rehabilitation services.

The first sessions started in 1985.

Exercise hot spot

Bouchard said one of the challenges with water therapy is finding a pool with the right temperature. One set at 89 degrees does not qualify, she said.

"When the water gets colder than 90 degrees," she said, "people right away know it."

They know it, she said, because their bodies start to chill unless they are moving constantly and fairly rigorously. That is not the case with many of the patients receiving water therapy through Bouchard's practice.

"Most of the patients we see are either post-surgical or have such a debilitating issue that they not able to exercise on land," physical therapist Marnie Allen said.

Allen and physical therapy assistant Beth Froman lead the water therapy group at Alfond Youth Center.

For many patients, Allen said, the warm water of the therapy pool is the only place they can exercise.

"For some of them," she said, "this is the longest time they are upright."

Bouchard said finding a pool with a water temperature of at least 90 degrees is a challenge. The YMCA recently established standard temperatures nationally for their large and small pools, the warmest being 88 degrees.

In Waterville, Bouchard said, Alfond Youth Center is the only facility with a pool warm enough for water therapy.

Augusta has none.

That's why Bouchard has raised and spent $500,000 to build her own pool in a building attached to her Augusta office. The pool is part of a nonprofit offshoot of her physical therapy practice.

The pool has been completed, as well as a hot tub and a cold tub, but Bouchard said she still has to install a dehumidification system before the pool can be filled and used.

"We are waiting for the money," she said. "We have applied for grants. We did as much as we could. Now we are waiting or help."

Bouchard is determined to complete the project. Her clients in Augusta, she said, need the pool close to home. Bouchard said many of them can't tolerate a 20-minute drive to the Alfond pool in Waterville.

"This will provide the (Augusta-area) community access to a better lifestyle," she said.

"The body does not have to fight for its balance (in the pool)," Bouchard said, "so your needs are met in that regard in so far as your body is able to balance itself."

Froman, the physical therapist at the Alfond pool, said water is an ideal element to work in, whatever your physical state.

Those with more profound injuries or conditions can go slowly and benefit from an environment that allows virtually non-impact exercise.

At the same time, water can greatly aid in strengthening the body. The faster a person moves in a pool, the greater the resistance that person encounters, and that resistance is what builds muscles, Froman explained.

Bouchard has seen great progress in her own health, she said, since beginning pool therapy last December.

"I have days when I can actually put my shoes on," she said. "I'm having more good days since I started this."

Colin Hickey -- 861-9205

chickey@centralmaine.com

Hope you found this interesting.
Paul Truscott www.backpainloss.com

Exercise balls and abck pain

2009-06-20T10:02:00.000-07:00

From Fitness and weight loss, exercise balls ans back pain
Exercise Balls

Exercise balls are one of the most innovative ways to exercise. These little balls will catch every one’s fancy due to their shape and very attractive colors. The real benefit of these balls, which were introduced by a group of Swiss medical therapists, is a substitute of support during exercise.

Working out with the exercise balls will strengthen and tone all of the major muscles of the body. The soft texture of the balls make it an ideal choice for Yoga positions, using dumbbells for muscle toning, or working on heavy duty weight training equipment.

The advantage of exercise balls is that they are durable and maintain shape well under pressure. The documentation with the balls will provide test load figures for how much weight the exercise balls will hold. The advantage here is the fact that the balls provide soft yet firm support that doesn’t harm your body.

You can find exercise balls in several different colors and finishes. You can even get a ball that matches the texture of your room. They are simple to store and you can even roll them under your bed or a table if you prefer. When you aren’t using them, you can let kids play with them. These balls are very fun for kids, as they are very soft and won’t cause them any harm.

Medical equipment
Originally developed for use in medical therapy, the exercise ball is used to support the body during exercise. These balls will provide support to the body when you do a specific exercise in a specific position and still need to maintain the balance. Most exercise balls are made of burst proof latex or other material that is very safe to use.

There are many postures with yoga and muscle toning exercise that can only be done with the help of support. For these postures, exercise balls are quite useful. The exercise balls will introduce an element of stability to the exercise that you wouldn’t normally get with the floor exercise.

Your body responds automatically to the instability to keep balanced on the exercise ball. This will help in strengthening the muscles that aren’t actively participating in exercise.

An exercise is also very useful for physiotherapy treatment. Exercise balls will help to get rid of backache and spinal disorders. The small range of movement and adjustment of balance of the spine that is induced by exercising with the exercise ball will help reduce back pain.

The Swiss ball exercise is for people with back pain to provide them with a simple way to restore movements after an episode of back pain. It also results in improved muscle strength, greater flexibility, and a wide range of motion of the spine during treatment.
Remeber, if you have any back pain, always start an exercise program gently. If you rush a back pain may be aggravated, build up slowly and exercise will help your back pain, works for me.
For more on ecercise and back pain, www.backpainloss.com.
All the best
Paul

More exercise and back pain

2009-06-20T09:49:00.000-07:00

From The Los Angeles Times. Some interesting comments on Back Pain and exercise

Lower back pain? Don't just sit there -- exercise
2:45 PM, June 3, 2009
More is better when it comes to alleviating lower back pain -- more exercise, that is.

Although many who suffer back pain don't exercise, fearing it will exacerbate the problem, a recent study found that exercising four days a week gave people greater relief from back pain than those who worked out fewer times per week, or not at all.

In the study, 120 people were randomly assigned to one of four groups for 12 weeks: one did a strength training program two days a week, one did it three days a week, and one four days a week. A control group did no exercise, but participated in a two-week exercise familiarization program. Exercises in the workout program included bench presses, lat pull downs and leg presses.

Those in the four-day-a-week program had the most reduction in pain -- 28% -- compared with 14% for those who exercised two days a week. The four-day group also reported having a better quality of life and less disability than those who exercised less. In addition, it showed the greatest strength gains. The control group showed insignificant change in all areas.

Robert Kell, an assistant professor in the department of social sciences at the University of Alberta, Augustana Campus, was the lead author of the study presented recently at the annual meeting of the American College of Sports Medicine in Seattle.

-- Jeannine Stein

I do hope this is of interest. For more on back pain and exercise, please goto www.backpainloss.com

Regards

Paul

Massage and Back Pain.

2009-06-16T04:03:00.000-07:00

Hello again.
One of my favourite way of dealing with lower back pain, be it muscular pain or strains and sprains is through massage. A client may choose a localised and limited massage, or a full body massage. The last is my treatment of choice.
As I have been attuned to the Reki energy, I always like to think a client is getting a "double whammy" the massage itself, and a reki treatment at the same time.
It is my personal belief that a full massage is ideal when dealing with back pain. Over a long period of treating and talking to back pain sufferers I have come to the conclusion that a back pain may have many causes.
The obvious strains and excesses of daily life are a primary cause. Bad posture and lack of respect for your body also may lead to back pain. Also a bang on the elbow or the knee even a stubbed toe may lead to back pain.
So a full body massage, a relaxing and invigorating treatment will ease pains and tension throughout the body. As the song goes "The foot bone is connected the ankle bone, and so on" the whole body is linked through bones, muscles, sinews and tendons. By relaxing one part of the body, another part is affected. If the whole body is relaxed, then many and different causes of back pain are relieved.
As well as this relaxation, the Lymph glands are encouraged to work and poisons are drained from your body.
On top of this a massage is fun and enjoyable, although there are rules to any massage technique carried out by professionals. What you do at home is, however, another thing.
As a means of dealing with back pain, massage is great. If however you have a treatment, and the problem comes back, then go for another treatment. If your problems returns again, then what are you doing? There is a phrase in Marketing that applies to life generally and it goes, roughly "If you keep doing what you have always done, then you will keep getting, what you always got"
So if you have bad posture, sit at your workstation incorrectly, keep wearing high heels, this may lead to back pain. Start to help your body out.
For more information on massage and back pain, goto www.backpainloss.com
All the best
Paul

Rejuvanessence and Back Pain.

2009-06-05T09:09:00.000-07:00

Hello and welcome to my third blog dealing with how complementary therapies may assist in the management of back pain and its associated issues.
First of all, what is Rejuvanessence? Not the best known therapy, perhaps because it is considered a luxury treatment most often found in high end Beauty Salons, though some of "us" offer it from home, or visit. I learnt this beauty system, the tag line for the whole process being "a face lift without surgery" and it certainly works.
This whole system was not designed as a pain relief system, but I found clients gaining a two fold benefit from my visits. The first was the undoubted improvement in their general facial appearance, both men and women. Secondly a great relaxation, spreading from the head to the toes. This relaxation allowed a healing process to take place in tight, twisted and strained muscles and ligaments, encouraged the flow of blood and the release of toxins. There was always a flow of energy going on.
What does Rejuvanessence consist of, and how often need a treatment occur?
There are 6 basic treatments and top up visits are recommended on a monthly basis.
The first session consists of a gentle skull massage that works on the subcutaneous fat and results in an amazing release with the whole face becoming more mobile.
The following 5 sessions work from the scalp down to the chest in separate treatments e.g. the third would work around the areas of the eyes, but going much deeper, covering a smaller area but acheiving very pleasant result, bringing blood to the face and starting to reverse the effects of lines and wrinkles.
With each treatment comes relaxation and a feeling of calm. I would come out of the hotel in central London after the course, and feel the dirt in the air and hate to get into a tube, it all felt dirty and chipped away at my peace.
So this system which helps ladies hold the effects of age at bay naturally without the knife or chemical, also relaxes and invigourates. So Rejuvanessence helps you look and feel great.
More on complementary therapies and how they are a natural answer to back pain management at www.backpainloss.com
Best wishes
Paul

Pilates and Back Pain

2009-06-05T09:02:00.000-07:00

An interesting article on Pilates and back pain

Laura Coale

Pilates helped Laura Coale recover from back surgery over 10 years ago. She believes in the benefits of pilates so much that she became a pilates instructor and owner of Colorado Pilates. Contact her at info@coloradopilates.com.

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Next ArticleDenver Pilates Examiner Pilates shouldn't be a pain in the neck
June 2, 6:57 PM · Add a Comment
Add a CommentShareThisFeed What should you do if you feel neck tension or pain in your neck during some of the abdominal exercises? Modify the exercise or choose different types of exercises.

Neck tension and pain can be caused by a number of different things, but working through the pain is certainly NOT going to help alleviate it.

In many of the exercises where you are lying flat on your back, you can keep your head on the floor and not curl up (i.e. during the hundreds) until the deep muscles in your neck gain strength to support the weight of the head. Also, as your abdominal muscles increase in strength, you’ll be able to curl up higher off the mat so that your head will be more supported on top of the shoulders.

Weak abdominals may be the cause of the neck tension so working on strengthening the abdominal muscles is always good. Choosing exercises that start seated on the sits bones and roll back from there are more “neck-friendly” than others. In addition, exercises in the all-fours position can really help you connect with your deepest abdominal muscle, the transversus abdominis, and this will help your abdominal muscle endurance as well.

There are many modifications to Pilates exercises so please ask your instructor what you can do to avoid neck tension or pain. After all, Pilates is supposed to make you feel better not worse!

While performing the Pilates "hundreds" exercise you can simply place one hand behind your head or place your head on the mat to relieve any neck tension you may feel.
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Morenformation on complementary therapies and back pain at www.backpainloss.com
Besr wishes
Paul

Shoes and Back Pain

2009-06-05T06:48:00.000-07:00

From the Daily Mail, less the photos, sorry
The shoes that heal: They claim to ease back pain, burn calories and tone your bottom. But do they live up to their promise? By Peta Bee
Last updated at 2:50 PM on 02nd June 2009
Comments (14) Add to My Stories
They're the latest thing in health and fitness - shoes that are 'functional'. These promise a whole range of benefits from improving your posture and soothing arthritic feet to toning your bottom muscles. But does such footwear live up to the hype? We asked Emma Supple and Lorraine Jones of the Society of Chiropodists and Podiatrists to review some of the newest products on the market.

VIVO BAREFOOT CANDY, £55
Vivo Barefoot Candy
Terraplana.com; 01458 449081

BENEFIT: Improved posture.
CLAIM: 'Naturally flexes and strengthens the muscles in the feet and realigns your posture.' The soles are thin enough so you can feel stones and changes in the surface underfoot - this is to mimic the benefits of walking barefoot, which promotes good posture and muscle strength in the feet and ankles. The shoes' cushioning means you land more gently on your heels.
EXPERT VERDICT: 'They're great for that barefoot-walking feeling - allowing your feet to move freely and in a natural fashion - without the risk of something splintering the sole,' says Lorraine Jones.
'It could be that they also help strengthen the foot as walking barefoot has been shown to do. But although described as shoes that can be worn anywhere, restrict them to soft surfaces such as grass, sand and carpet - avoid using on harder or stonier surfaces because you might hurt the skin and soles of the feet.'

RATING: 7/10

REEBOK EASYTONE, £65
Reebok Easytone
reebok.com; 0800 305 0500

BENEFIT: Toned bottom muscles.
CLAIM: Independent tests have proved that, wearing EasyTone, a woman can generate up to 28per cent more muscle activation in her bottom. Launched in the UK on July 1, they promise to tone more effectively than any other shoe on the market. A balance pod in the sole creates instability with each stride, making the abdominal, bottom and leg muscles work harder to stay balanced.
EXPERT VERDICT: 'These seem to have had some rigorous testing, so they might help some people get in shape, especially those who don't exercise much,' says Lorraine Jones. 'With the balance pod in the sole and the shoe designed for exercise, there is a chance you will do more of a workout in these, which will further any toning effect.
'A good lace-up trainer like this supports the foot well. It is breathable and provides arch support. The cushioning reduces the impact on the foot when you run.'
RATING: 9/10

More...Ask the doctor: What can I do to ease my stiff shoulders?
Patients plagued by crippling migraine are being cured by operations on the HEART

EARTH EXERFIT, £36
Earth Exerfit

lovethoseshoes.com; 0161 975 5380

BENEFIT: Calorie burning.
CLAIM: Will help you use up to four times more calories with every step than with normal shoes. The lightweight sandals are made with 'negative heel technology'; the back of your foot sits 3.7 degrees lower than your toes, so it is like walking on a treadmill. The slope of the shoe means your hips shift forward and you walk with better posture, which may possibly relieve back pain.
EXPERT VERDICT: 'Negative-heeled shoes are not recommended for most people,' says Lorraine Jones. 'They're suitable only if you have very well developed Achilles tendons and leg muscles - something you'd get only from going to the gym regularly.
'If you're used to wearing any sort of heel - even half an inch in a man's shoe - these are likely to cause problems. High heels shorten the Achilles tendon and these types of shoe lengthen it. Switching between the two will probably cause pain.'
RATING: 1/10

MBT HABARI SANDAL, £150

swissmasai.co.uk; 020 7684 4633; John Lewis, Sweaty Betty nationwide

BENEFIT: Better posture, arthritic pain relief.
CLAIM: Masai Barefoot Technology (MBT) was inspired by the Masai tribe 'whose natural upright gait and posture, and minimal back or joint problems, reflect the advantages of walking barefoot on natural uneven surfaces'. The curved sole mimics natural instability when you walk.
Regular wear will activate neglected muscles, improve posture and gait, tone and shape the body and help with joint, muscle and tendon injuries. Until now MBT shoes have looked clumpy; this new version has a slimmed-down sole for a sleeker look.
EXPERT VERDICT: 'These are better than totally flat shoes or very high heels because they offer some cushioning and support,' says Lorraine Jones. 'But I doubt they'll strengthen or tone your body; there's nothing about the way they're made that's been proven to do this. You'd be better off getting some trainers and going for a walk.
'Yet they are wonderful if you have arthritic feet, helping you walk without putting pressure on your toes and causing pain.'
RATING: 7/10

NGR Trainer, £93
NGR Trainer
nogymrequired.com (available only online)
BENEFIT: Muscle strengthening.
RATING: 5/10
CLAIM: Walk in these and burn 30 to 50per cent more calories. NGR stands for No Gym Required: these shoes replicate the benefits of going to the gym. You can add weights to the sole to make exercise harder.
EXPERT VERDICT: Many women, especially those used to wearing ballet pumps or lightweight trainers, would find these very heavy and clumpy, says Lorraine Jones.
'Although the weights you can add would help tone the lower and upper legs, they could also change your walking style by forcing you to adopt a different gait and apply pressure on the joints, leading to injury if you wore them for too long.
'Yet they are a substantial shoe with good support; if you started wearing them for just five to ten minutes a day, you might get used to them.'

RATING: 5/10
FITFLOP FREEWAY, £49.99

Fitflop Freeway
fitflop.com; 08456 039802
BENEFIT: Toned leg muscles.
CLAIM: Creates a slightly unstable platform for the foot - the instability forces the muscles in the legs to switch on for longer to deliver a workout while you walk. The shoes have a highly cushioned heel area designed to absorb shock during activity and help those with vulnerable knee and hip joints.
EXPERT VERDICT: 'Because they have a slight heel, they're kinder to your feet than regular flat sandals,' says Emma Supple. 'They prevent straining of the Achilles tendon - many people don't realise that regular flip-flops can be damaging for this reason. Independent trials have shown they help tone, so they're worth a try.'
RATING: 7/10

TONEWALKER, £49.99

Tonewalker
lovethoseshoes.com; 0161 975 5380
BENEFIT: Improved muscle flexibility and balance.
CLAIM: Provide up to five times more of a workout for your muscles when walking or even standing compared with normal shoes. Calories are burned faster and the appearance of cellulite is reduced because of increased activity. Has a bizarre-looking V-shaped platform sole that forces your back, stomach and leg muscles to work hard just to stay balanced.
EXPERT VERDICT: 'These shoes might create a little too much imbalance to be of any benefit,' says Lorraine Jones. 'They could make the foot wobble too much, putting strain on the legs. I also doubt they are very comfortable for most people because of the bizarre shaped sole.'
RATING: 2/10

BEECH SANDALS, £29

Beech Sandals
beechsandals.co.uk;0161 975 5380

BENEFIT: Improved posture.
CLAIM: These sandals will improve balance and encourage correct body alignment. They have four toe-separators that stretch and properly align feet that have been stuffed into ill-fitting shoes. It's thought equal toe separation helps to balance the body so that posture is improved. A favourite among yoga enthusiasts.
EXPERT VERDICT: 'It's been shown that separating the toes relieves pressure on the foot, whereas many normal shoes increase pressure by constricting the toes,' says Emma Supple.
'I like them as they hold your foot in the most natural way, and they are excellent for undoing the damage caused by high heels. Worn regularly, they could help you walk more efficiently and with better style, which will improve your posture.'
RATING: 10/10

Miracle cures? Functional shoes claim to help a multitude of health woes

For more on shoes and Back Pain, go to www.backpainloss,com

Paul

How will Reiki help back pain loss.

2009-06-02T01:32:00.000-07:00

Hello again.
Welcome to no.2 in my series of complementary therapies and their effect, always good, on back pain.
There are many people with their own view, their "take" on Reiki. So heres one more.
I have felt for a long time that everything is energy, be it electricity going down wires, or a road train heading down the freeway. We are all composed of energy and at the sub atomic level science agrees. When you get below the smallest particle imaginable, when you break that particle up, what do you get? Lots of energy, not all of it good depending on the way it is released and the intention behind the release.
So, we are all energy and extreme back pain might be considered an energy blockage. Reflexologistd talk about energy pathways, Reiki practioners consider themselves channels, conduits for the flow of Universal energy. This energy, known as Chi ti the Chinese and Ki to the Japanese may be directed to help or hurt. In Reiki or Acupuncture the energy paths are utilised to heal the human body. The same energy is used in a Martial Art to hurt that same body.
But how it is used is irrelavant to a degree. A Reki practioner allows the energy to flow to where it is needed, a true "laying on of hands" to help someone in distress. It is a very spiritual system of healing, which some people, some men particularly are not comfortable with. If it helps your back pain, at least try it.
This is a non-intrusive system, the hands do not have to touch your skin and the process may be used as a distant healing technique.
Best of all I know it will help back pain. There are 2 types of client who dont lie and "tell" it how it is, children and animals. I have treated children and received a variety of positive comments, most along the lines of "thats nice" I did, however treat the dog of a family member. On a visit once I held the dogs paw and felt the heat going from me to her. I dont see lights, hear music, I ony feel the Ki going out, a reminder to me of my Martial Art days. The report I got back a few days later was that this elderly dog was running about as if she had lost a lot of years and was now young. The effect wore off after a week or so and she was the same old dog with artritis, till my next visit. Then the same behaviour was seen again. This lasted a few months till she succombed to the cancer I had not been told about.
So if you want to feel good, or trat a specific issue, like back pain, the visit your local Reiki practioner, you will feel relaxed and invigourated.
For more information go to www.backpainloss.com
Be well, Paul

Waiting for back pain loss

2009-05-29T12:29:00.000-07:00

From the Daily Mail in the UK

Back pain? Prepare to wait six weeks or longer for treatment
By Jenny Hope
Last updated at 12:52 AM on 27th May 2009

Comments (0) Add to My Stories
New guidelines state back-pain sufferers can expect to wait six weeks before receiving treatment

Back-pain sufferers will have to wait six weeks before treatment, according to the latest guidelines.

And they may have to wait longer in many areas due to limited services, it is claimed.

The guidance, from the National Institute for Health and Clinical Excellence (Nice), has backed widespread use of 'alternative' therapies for the first time.

Once they are referred, back sufferers in England and Wales will be able to opt for a three-month course of acupuncture, spinal manipulation or exercise - and try an alternative treatment if the first fails to work.

Treatment can be provided by physiotherapists, chiropractors, osteopaths or other qualified specialists.

Experts say they will not add to the £1.6billion NHS care bill because ineffective therapies will be dropped.

Prof Martin Underwood, a GP who was chairman of the committee overseeing the guidance, said it was a 'sea change' in the way back pain was treated on the NHS.

But he warned it was 'not going to happen tomorrow' because the availability of treatments was patchy.

He added: 'In some areas, people will get quite good access to these facilities but in other areas they won't be available.'

Prof Underwood said many patients were already advised to wait six weeks before specialist help because most get better in that time.

Prof Peter Littlejohns, of Nice, backed the use of acupuncture, saying: 'How it works is not completely clear but I think the evidence still shows that on balance patients do better'.

But Prof Edzard Ernst, a specialist in complementary medicine, was cautious about other treatments.

He said: 'The panel included three pro-manipulation experts.

'As a result, they over-estimated the benefits and under-estimated the risks of chiropractic spinal manipulation, in my view.'

For more help now goto www.backpainloss.com

Reflexology and Back Pain

2009-05-29T12:04:00.000-07:00

Hello everyone

For a change I thought I would write a few words about back pain and how it may be relieved through the use of various complementary therapies I have studied and found to be of use with such problems as back pain and how they fit into the general idea of Back Pain Loss.

Reflexology was one of the first therapies I studied and as a student proved its use when dealing with back pain. particularly sciatic nerve pain. As many of you probably know reflexology is a system of applied pressure to various points on the foot and hand. These points or reflex points, correspond to organs, bones, muscles even the eyes, ears and teeth. So by applying pressure across the whole foot and ankle you may give a vitalising treatment to the whole body, or just choose a specific area. We were warned about the sexual reflex areas and the consequences of working to hard there, for instance.

The reflex points for the spine was the inside of the foot, on each foot and by working from the base of the big toe to the heel of the foot I was able to help people with back pain, as explained at www.backpainloss.com. As a general treatment Reflexology is relaxing and invigorating and I have made some discoveries that were later born out by medical diagnosis.

As an aid in back pain relief I have found Reflexology to be effective with the added advantage of being non instrusive and a client only has to take off their shoes and socks.

So if you have a Reflexologist near you, give them a try.

For more on therapies and back pain go to www.backpainloss.com

Be well

Paul

www.backpainloss.com

2009-05-28T13:11:00.000-07:00

Back Pain and Incontinence

2009-05-22T10:15:00.000-07:00

Incontinence, back pain can be alleviated
By Carrie A. Moore

From The Deseret News

When people with urinary incontinence or low-back pain avoid seeking treatment, either because of a busy schedule or embarrassment, they are choosing to live with conditions that can often be alleviated or cured without surgery or pills.

That's the message physical therapists plan to share with callers on Saturday during the monthly Deseret News/Intermountain Healthcare Hotline, which runs from 10 a.m. to noon. For questions about either condition, call toll free at 1-800-925-8177.

Questions also may be e-mailed to hotline@desnews.com from 10 a.m. to 5 p.m. on Saturday. Answers to e-mails will be posted on the newspaper's Web site next Friday.

Jake Magel, director of the Intermountain Orthopedic and Spine Therapy Clinic at Intermountain Medical Center, and fellow physical therapist Susan McLaughlin will be available to answer questions about both topics.

McLaughlin said from 10 percent to 40 percent of people will deal with incontinence — an involuntary leakage of urine — at some point, with those in midlife more at risk. Stress incontinence is due to lack of muscle support and usually occurs when patients cough, sneeze, laugh or jump. Urge incontinence occurs when patients have a strong, constant urge to urinate and the leakage is triggered as they get close to a bathroom or hear water running. She said it's common for many people to have both types.

Though physical therapy is often effective in dealing with the condition, most people head straight to the urologist when they finally decide to deal with the problem. Many postpone addressing the issue out of embarrassment or the hope that it will subside on its own, she said.

And relatively few people understand that it can be treated without pills or surgery.

"All the studies around physical therapy and getting individualized treatment show muscle strengthening should be first line of defense. We would like to see more urologists referring people to us first," she said.

While both medication and surgery are effective in treating the condition, at least for a time, physical therapy is often less invasive and just as effective, though it takes dedication to daily exercises, she said.

In treating patients, McLaughlin helps them understand how to perform pelvic floor exercises that strengthen the muscles that control leakage from the bladder. "These are the muscles you use when you're in a public place and need to pass gas and you draw in and lift." The muscles are also used to stop urination in midflow, she said.

Some patients tell her a doctor has recommended pelvic floor or "Kegel" exercises. "They tell me they've been doing them for years but they're not helping." The problem in that case, she said, is that patients are doing them wrong, which actually makes the problem worse rather than correcting it.

To determine how strong the muscles are, McLaughlin uses a one-finger exam to assess the strength of pelvic floor muscle contraction and to see how long patients can maintain the contraction. She then teaches them how to build muscle endurance, working two different parts of the muscle system.

She also uses a bio-feedback system, which senses the activity of the muscles so patients can see on a screen how well they are contracting and can make adjustments accordingly. "It's a good tool to help re-educate them about how to use their muscles correctly."

Patients build muscle strength and endurance at home as they do daily exercises, usually from 60 to 80 repetitions per day.

Generally patients see the therapist once a week for twoor three weeks, then the visits are spaced further apart. McLaughlin said most people require a total of six visits but must maintain their exercise schedule for several weeks or months to see real improvement, just as with any other muscle group, she said.

"It's easier to take a pill because this takes commitment, and people will only improve if they are doing the exercises." Young mothers with children sometimes opt for surgery even if they know about physical therapy, she said, because they can't find time to do the exercises.

Yet surgery "doesn't permanently repair" the problem. "The muscles and connective tissue become weak again over time, and going through menopause thins out the tissue."

McLaughlin is hopeful that patients thinking about medication or surgery will learn they have another option.

"People come in all the time and say 'I didn't know you could do physical therapy for this.' The whole pelvic area has been kind of a no-no to talk about," despite the fact that physical therapists have been treating incontinence since the 1980s, she said. "We need to do a better job of educating people."

Read more abot back pain at www.backpainloss.com

Back Pain and Gardening

2009-05-22T10:08:00.000-07:00

An interesting article from The Cape Cod Times, as the summer keeps attempting to appear and the garden beckons.
By STEPHANIE FOSTER
CONTRIBUTING WRITER
May 07, 2009
Gardeners' minds are active most months of the year, but what about their bodies? As soon as the soil is warm, many gardeners will be digging, bending, lifting, stretching and exerting themselves in ways they haven't since fall. Even walking on a regular basis isn't enough to stay fit for gardening, according to Carol Penfield, a nurse practitioner, personal trainer and owner of the Chatham Health & Swim Club.

"People go from sloth to being highly active. Specific body positions put them at risk. When people are active in the summertime, an injury can keep them from something they enjoy. I want them to be able to enjoy their activity longer," she says, sitting in her office at the facility on Crowell Road in Chatham.

Grow your gardening fitness
Basic tips from Carol Penfield, R.N., on getting in gardening shape. If your club or group is interested in getting in shape for spring, call Penfield at 508-945-7761.

Don't set yourself for stiffness: Change your body position frequently. For example, when bent forward gardening, before rising to a standing position, place your hands on your thighs and tuck under and release the pelvis five to 10 times.

Take a break every 10 to 15 minutes. Set your watch alarm or, if listening to an iPod, rest at the end of each song.

Shrug off achy necks and shoulders: Place your hands on your hips; pull your elbows back and squeeze your shoulder blades together. Hold for 10 seconds and repeat every 10 to 15 minutes.

For shoulder pain, slowly backstroke the arms using a range of motion that is comfortable.

Grease the elbow: Maintaining a grip on a trowel, pruners or shovel can lead to elbow pain. Periodic stretching of the forearm can help relieve discomfort. Extend the arm out straight, making a fist, and push the fist down toward your torso and hold for 10 seconds.Step back from back pain: Do daily posture and back exercises. Do your work on a table or use raised beds. Lunge when raking. Stretch afterward and during the day.Keep knees happy: Keep your joints properly aligned, change positions frequently and use a kneepad or chair. Avoid doing too much, too fast for too long. Pay attention! Overuse of the body can lead to tendonitis, bursitis or back pain.For more information on gardening fitness, visit:

www.chathamhealthclub.com and click on health tips;

www.gardenfitness.com/garden_fitness_plan.htm;

www.flower-and-garden-tips.com/exercise.html; and www.allegromedical.com/blog/gardening-stretches-and-exercises-for-pain- free-gardening-787.html .
Each spring, Penfield, a vegetable gardener herself, offers free classes and advice to area garden clubs to help their members get in shape for their favorite hobby. She lectures about body mechanics and anatomy and shows gardeners ways to improve flexibility, strength and endurance. She says it's also about being mindful of the body and avoiding physical stress.

Penfield says spring can be a dangerous season for many people who are active but not athletic. Suddenly there is a surge of activity that puts bodies on overload.

Annie Maquire, a personal trainer at Gold's Gym in Mashpee, agrees. "A lot of older people haven't been exercising all winter. They'll be spending hours and hours bent over. It's tough on the lower back and legs. Pulling weeds goes straight to the back. They're at it for four or five hours. They need

to strengthen the lower back and legs..

Penfield says gardening tends to be repetitive activity, putting people at risk for tendonitis. "Gardeners get lost in a project and hold a specific position for a long time. It causes stiffness, achiness or pain. They tend to lose themselves in time," she says.

Flexibility of the knees is one problem gardeners encounter. "Getting down and up involves leg strength and knee flexibility," says Penfield. "They can walk all year round, but kneeling is different. When they walk, there is only a slight bend to the knees. When they garden, the bend is beyond a 90-degree angle. It's the same concept for the back."

Vicky Burke-Marjewski, owner of Mid-Cape Racquet and Health Club in South Yarmouth, touts the benefits of getting in shape for the gardening season and the dire consequences if gardeners don't. She notes that gardening is a double whammy involving bending and twisting, which creates additional stress. "When you add the motions together, you can run into trouble from a strained back, muscle injuries to disk issues. Most of the process is bending over. It's hard on the knees," she says.

Flexibility is important along with core strength when gardeners assume odd positions, which they tend to do when concentrating on a project.

Penfield recommends developing a healthy style of working. "There are different ways to bend forward that will not aggravate the back. You can use the support of a low stool, box or crate. The torso can rest on it while you garden. Or use your own body. Brace yourself by putting your free hand on your thigh. Also, bend with your knees, keep the weight of items close to the body. There is a danger in heavy lifting coupled with twisting. It's improper body mechanics. The biggest risk is bending and then twisting. It puts people at higher risk. Always face your project, bending from the waist."

Penfield recommends starting with 10 to 15 minutes of exercise, five days a week. "Then add 10 to 20 percent more time until the garden season arrives. That's a minimum. You have to be realistic. No one is going to spend an hour on it. We're all in training for whatever activities we want to do, gardening or whatever else. There has to be some conditioning."

"It's about consistency," Penfield adds. "You don't have to be fancy. It can be basic. It's about enjoying a hobby for a long time to come. Exercise now and it will make gardening more enjoyable later."

Take a look at www.backpainloss.com for more on this subject

I should know better.

2009-05-03T08:19:00.000-07:00

Hello eveyone.
The English summer keeps on appearing, then vanishing. This weekend is a Bank Holiday, plus my wife has had a cold which I finally came down with on Friday, so I stayed in bed, slept and by Satarday head pains, coughing and all the rest were gone. A sure sign of a sensible person taking their own advice, You might think that.
So why come Satardy was I cleaning our collapsable pool which I made the mistake of leaving up? On my hands a knees srubbing the plastic to get rid of dirt, leaves, dead insects. All this after spending an hour cleaning any rain water that was left in from the previous weeks rain. Great way to insure Back Pain Loss you would think. I finally cleaned the pool bottom and found some damage to the plastic. This meant I had to buy a repair kit, repair the bottom and leave for 24 hours.
How did this affect my back. Well, suprise to say, my back pain was severe for a while, some stretching and massage seems to have cleared it. I slept well, woke up and went shopping, I have yet to clean and polish the cars, but at least the sun is still shining and I can sit down comfortably.
But there is still bank Holiday Monday, will I keep doing things to encourage Back Pain, will the rest of Britain be out digging, cutting the hedge, mowing the grass, or will they take it easy, just as I will.
If you want to learn about Back Pain, have a look at www.backpainloss.com.
Bue for now

Paul

Golfers who want Back Pain Loss, read.

2009-05-03T08:10:00.000-07:00

Here is an article from Burlington Sports Therapyhttp://www.burlingtonsportstherapy.com/blog/how-golfers-with-back-pain-use-their-muscles-differently/ if you want more info. This talks about Back Pain and Golfers
How Golfers With Back Pain Use Their Muscles Differently…
Neuromuscular control (the way that our brain and nervous system coordinate the timing and activity of our muscles) has been an area of considerable research in recent years, particularly when investigating lower back pain. Interestingly, some of this research has found that golfers with lower back pain activate their external oblique muscles in a different pattern than those players without pain. Among the various affects this will have on the player in pain, research has found that it will place an increased demand on the external obliques over the course of a round of golf.

Chiropractic treatment consisting of active release technique and adjustments can be helpful in this situation to re-establish normal biomechanics of the lumbar spine and allow the appropriate muscles to help out with the workload. Consulting with a suitable teaching professional can also be helpful in identifying altered movement patterns and correcting the problem. In the meantime, it may be advisable to improve the endurance in your external obliques to help cope with the added demand placed upon them. Below are a few exercises that are helpful in strengthening the external obliques. Keep in mind that they are dynamic exercises which are not suitable for everyone as they require movement in the spinal joints. If you have a history of lower back pain we strongly recommend that you consult with a knowledgeable doctor who can assist you in choosing a suitable strategy for your condition.

References

Cole MH, Grimshaw PN. Trunk muscle onset and cessation in golfers with and without lower back pain. Journal of Biomechanics 2008: 41; 2829-2833.

Horton JF, Lindsay DM, Macintosh BR. Abdominal muscle activation of elite male golfers with chronic low back pain. Medicine and Science in Sports and Exercise. 2001; 33: 1647-1654.

Lindsay DM, Horton JF. Trunk rotation strength and endurance in healthy normals and elite male golfers with and without lower back pain. North American Journal of Sports Physical Therapy 2006: 1; 80-89.

Disclaimer
The purpose of this blog is to educate our patients and those interested in improving their health and wellbeing. We recommend that you always consult with a qualified health care professional before applying any of the topics or suggestions mentioned on this website. This information is not intended to diagnose or treat your condition. Burlington Sports Therapy, Dr. McIntyre or Dr. McDowall accept no responsibility for any complications arising from the use of any suggestions, exercises or topics of discussion on this site.

Posted in by Kevin

Hope you liked it. More info on exercise and back pain loss at www.backpainloss.com

Have fun

Paul.

Lumbar Joint Mobilisation.

2009-04-26T06:57:00.000-07:00

Hello.
Back pain loss is a goal many of us strive toward, sometimes on a daily basis.

The Glouster Daily Times has an interesting article dealing woth lower back pain anf disks, please take your time and read the whole article.

Lumbar joint mobilization can get your back on track

On the Mend
Joe Divincenzo

Have you been diagnosed with a bulging disc in your lower back? Have you ever had pain that radiates into your leg? Does it take an hour or more for you to 'straighten up' in the morning when first getting out of bed? If you answered yes to any of these questions, it might be time for a Physical Therapy (PT) evaluation to see if you're a candidate for lumbar joint mobilization.

Signs and symptoms of a disc bulge are fairly easy to recognize. Classically, patients with a disc bulge often cannot extend their lumbar spine (bend backwards). If you have pain that is typically on one side more than another, you will often have trouble running your arm down the side of your leg on that particular side. Also, forward bending and twisting your trunk away from the side of pain will also elicit a pain response in someone with a disc bulge.

Many patients with bulging lumbar discs suffer from intense amounts of pain. Even the wide array of medical interventions such as cortisone injections, radiofrequency ablation, surgery and medication management frequently fail to adequately manage a patient's pain.

Physical therapy is often the most effective form of treatment for patients with low back pain stemming from a disc bulge. Fortunately, it doesn't seem to matter if that pain is of a chronic nature, or if it is acute. PT can usually remedy issues such as stiffness, strength and pain with a series of complex mobilizations.

Joint mobilization is a treatment technique used frequently by physical therapists. It involves moving the surface of one joint on the surface of another joint. Often, joint mobilization is used to achieve a specific purpose. Examples of this include loosening of a stiff shoulder or knee, or alleviating a neck lock after sleeping the wrong way.

Mobilization of the lumbar spine serves many purposes in a patient with a bulging disc. A bulging disc is characterized as a 'space-occupying lesion' (something that takes up space where it shouldn't). Space occupying lesions cause impairments in a person's ability to move, often resulting in pain and stiffness — the cardinal signs of a disc bulge.

By mobilizing the vertebrae and disc that surround the sensitive nerve endings in the back, PT is able to alleviate pain associated with a disc bulge. These mobilizations are directed not only at the vertebrae, but also the muscles, tendons and ligaments which play a role in pain generation.

Your initial evaluation in a physical therapy clinic will consist of a number of highly specialized mobility tests. Some of these tests both cause and relieve pain, so do not be surprised if one intervention is painful and the next makes you feel better. Gathering this baseline information is vital to establishing a full, comprehensive mobilization program that will get you back to normal function.

The most common form of joint mobilization is to find the painful vertebrae and mobilize it to your tolerance. Within the treatment, the vertebrae should transition from painful to feeling normal, and in nearly all cases, feeling loose. To reap the benefits of skilled joint mobilization, a physical therapist may need to spend a substantial amount of time executing specific techniques. The average treatment lasts anywhere from ten to thirty minutes. Treatments may initially be uncomfortable, but should improve by the end of the visit.

For patients that have failed other means of conservative or surgical management, lumbar joint mobilization may be the treatment option for you. Nearly all mobilizations can be transformed into exercises to do at home, so you should leave the clinic able to keep pain at bay on your own. If your back pain persists, lumbar joint mobilization may get your back on track.

More information on back pain loss and exercise appeaes in www.backpainloss.com
Have a look
Paul

Interesting take on exercise and coffe

2009-04-20T12:25:00.000-07:00

Hello
This one does really deal with Back Pain Loss. but it does seem interesting.
Coffee takes pain out of exercise
Date:14/04/2009
Written By:
While excessive amounts of coffee are not good for you, new research indicates that if you drink a cup of coffee right before going to the gym or getting on a bicycle, the tasty beverage might aid your practice by reducing some of the pain associated with intense physical exertion. The paper also says that this works even if the people drinking the coffee are not in the habit of doing so regularly. The theory states that caffeine works in parts of the spinal cord and the brain that involve processing painful stimuli and has the ability to reduce activity in these regions.

The adenosine neuromodulatory system extends from the spinal cord to the brain, and Robert Motl, a community health and kinesiology professor at the University of Illinois, says that the way in which it processes pain can be influenced by a variety of substances, ranging from illegal narcotics to steroids and even coffee. Basically, what caffeine does is inhibit the action of adenosine, a bioreceptor that plays an important part in energy transfer throughout the body, especially when exercising.

For the actual experiment, Motl divided 25 fit males into two groups, with the criteria being the amount of coffee each of them regularly consumed. Following a workout that was aimed at finding out each of the participants' maximal oxygen consumption (the point in which the muscles burn oxygen and produce energy at an optimal level), the test subjects were asked to return after some time. Before the actual investigation, all of the “patients” were required not to consume caffeine in any form. The experts then gave each of them a pill. While some got a placebo, others received a pill that was laden with caffeine. An hour later, they were asked to perform a strenuous 30-minute-long exercise on the bicycle, and their perception of muscular pain was assessed at regular intervals. “What we saw is something we didn't expect. Caffeine-naïve individuals and habitual users have the same amount of reduction in pain during exercise after caffeine,” Motl shares.

“Clearly, if you regularly consume caffeine, you have to have more to have that bigger, mental-energy effect. But the tolerance effect is not ubiquitous across all stimuli. Even brain metabolism doesn't show this tolerance-type effect. That is, with individuals who are habitual users versus non-habitual users, if you give them caffeine and do brain imaging, the activation is identical. It's really interesting why some processes show tolerance and others don't,” the former cyclist turned professor concludes.
No information on coffe at: www.backpainloss.com. Lots of other good stuff, though.

Stay well,
Paul

An article from Natural Law

2009-04-20T12:18:00.000-07:00

A lot of people I know suffer head aches, but do not like pills, Here ia an alternative
Articles Related to This Article:
• Aspartame consumption strongly associated with migraines and seizures

• Seven Techniques for Overcoming Migraine Headaches

• Migraine with "aura" linked with heart disease risk

(NaturalNews) If you suffer from frequent headaches or migraines, chances are you shy away from exercise for fear of inducing a headache. You may be surprised to hear you can find relief through exercise. A recent Swedish study published in Headache: The Journal of Head and Face Pain showed that exercise does not seem to increase migraines. In fact, regular activity can reduce the number of migraines, the intensity of migraines and the need for pain medication.

The exercise program in the study was specific: for twelve weeks, 26 participants exercised for a total of 40 minutes. This included a 15-minute warm-up, followed by 20 minutes of more vigorous activity, and then ending with a 5-minute cool-down period. Researchers kept track of each participant's maximum use of oxygen (VO2MAX) to measure their fitness level.

Study participants logged their migraines during the entire study. They made note of the days in which the migraines occurred, how painful they were and how much pain medication was used during each occurrence.

By the end of the study, participants were logging fewer migraines; they occurred less often and with less intensity. Participants were also able to use less pain medication to treat their migraines. Maximum oxygen uptake was also noticeably increased.

Emma Varkey, of the Cephalea Headache Centre in Gothenburg, Sweden and co-author of the study says, "While the optimal amount of exercise for patients with migraine remains unknown, our evaluated program can now be tested further and compared to pharmacological and non-pharmacological treatments to see if exercise can prevent migraine."

Two large surveys in Norway produced conclusions similar to those of the Swedish study. The surveys questioned more than 68,000 adults about their exercise habits and their headache symptoms. Findings show that people who don't exercise are 14 percent more likely to experience headaches. It also points out that those who already deal with head pain may be less inclined to exercise.

Exercise is linked to many health benefits, including the prevention of health problems like diabetes and heart disease. It's important not to shun exercise, even if you suffer from frequent headaches or migraines. Instead, try to find a form of exercise that agrees with you. Including a warm-up period and monitoring the intensity of your work-out may help. Activities like yoga or outdoor walks may also help bring exercise back into your life. And with a benefit of reduced headaches, it's bound to be worth a try.

Sources:

http://latimesblogs.latimes.com/boo...

http://sciencemode.com/2009/03/30/s...

http://www.foxnews.com/story/0,2933...

About the author
Elizabeth Walling is a freelance writer, specializing in articles about health and family nutrition. She is a strong believer in natural living as a way to improve health and prevent common illnesses.
There is more on exercise at:www.backpainloss.com

All the best,
Paul

From the River Journal

2009-04-20T12:11:00.000-07:00

Think you might like this
A Holistic Approach to Sciatica
Font size: Sandpoint Wellness Counci 12 April, 2009 04:52:00
There are many ways to address chronic back pain

I think everyone I know at some time has experienced a form of low back pain, mostly centered around the sacrum and hip bones, the sacro-iliac joints, with pain radiating downward through the backside and into the thighs and calves. This radiating pain is often suddenly sharp and can be so severe it puts us down and out for days waiting for recovery.

The cause of such a horrible pain arises from pressure or compression on the sciatic nerve, the longest nerve in the body, which runs from the lower spine through the pelvis and gluteus muscles and angles down to the back sides of the lower legs. With this intermittent or chronic pain, there may also be numbness and tingling in the legs, feet, and toes as nerve transmission becomes reduced.

Many causes of compression on the sciatic nerve have been identified. One cause could originate from muscle tension, especially the piriformis muscle that originates on the side of the sacrum, crosses over the sciatic nerve as it angles across the pelvis, and attaches on the hip bone. Heavy lifting, twisting, perhaps long hours driving or prolonged positions before our computers without frequent stretching, or general overwork of the pelvic and hip muscles can generate a spasm of the piriformis and compression on the sciatic nerve.

As the sciatic nerve exits from the spinal column, any damage, wear and tear, tumors, protrusions or bulges to the discs, our shock absorbers, can reduce spinal flexibility that can lead to an irritation or pressure on the sciatic nerve root. Spinal misalignment and stenosis, the fusing of the vertebral bones, can become an accessory to sciatic pain.

When these familiar pains remain unaddressed, the body often develops adaptive behaviors and positions to compensate for the pain and reduction of flexibility. Over time this can lead to permanent damage to the discs, the vertebrae, and the affected nerves. Some methods of treatments have been administering pain killing and anti-inflammatory drugs. However, these may also have serious side affects with long term usage. The use of heat and cold therapies may be suggested along with stretching and strengthening exercises to release spasms and ease pain symptoms. Another therapy has been the use of anti-inflammatory steroid injections to the site, again with the potential of side effects. In serious cases where diagnosis and testing has revealed bone or disc damage, surgery may be the recommended solution.

As complementary practitioners, the members of The Sandpoint Wellness Council often address chronic back pain in its many manifestations. After all, humans are active and creative beings who oftentimes use their bodies rather than machines to accomplish all sorts of heavy tasks. Following is information from several of the SWC members and their strategies and techniques for addressing “sciatica.”

Ilani Kopiecki, BA, CMT, A Cranio-Sacral Approach

CranioSacral therapy provides a specialized approach to releasing and rebalancing the energy of the spine, as this is where our nerves exit outward to deliver our myriad nerve impulses powering our body. This therapy gently and effectively decompresses the lumbar vertebrae, sacrum, and pelvic area enabling any affected associated muscles and tissues to release and relax and allowing for the ache, pain, and tightness to subside, sometimes right away, and sometimes within a short period of time. Many times with only a few sessions the pain disappears for good. With Cranio-Sacral therapy, the client remains fully clothed. Please visit www.upledgerinstitute.com for more information about craniosacral therapy, its applications and benefits, or call Ilani at 610-2005.

Owen Marcus, MA, A Rolfer’s Approach

Sciatica is a common problem. Studies estimate that 13 percent to 40 percent of adults suffer from it, and 1 percent to 5 percent suffer annual recurrences. For more than 30 years now, sciatic pain has been a common reason why clients come to me for Rolfing.

Over the years, I’ve learned some things about sciatic pain: whether the pain is caused by low back strain, a herniated disc, or hip muscle strain (e.g., piriformis muscle), inevitably the true source is soft tissue strain. The body’s muscles and connective tissue (fascia, tendons and ligaments) contract, pull on the skeleton, yank it out of alignment, and cause pain. This strain compresses the discs of the back, which is the major cause of sciatica. The strain can also force the muscles of the hip to contract (the sciatic nerve travels through those muscles) creating “pseudo-sciatica”.

Think of your soft tissue as leather; if it shrinks (tightens up due to injury, stress, or pain), your entire body shortens. The low back is the most vulnerable to shortening because of the large muscles and connective tissue of the deep abdomen and the back muscles.

“No matter what I do for my ‘core,’ I can’t seem to strengthen my lower back or flatten my low abdomen,” one of my clients told me. Even when she wasn’t having sciatic pain, her low back often just felt tired. No amount of stretching helped, because it wasn’t just her muscles that had shortened up; all her fascia was too tight also. After getting Rolfed, she told me: “It’s like my low back muscles woke up.” She hasn’t had any pain, and she can finally exercise some of those core muscles she had only heard about before. Her stomach is flatter and her back is stronger.

With this shortening, your organs and back are susceptible to impairment, and so are the nerves that run out of the spine. Your discs are like jelly donuts filling in the space between the vertebrae of the back, allowing the back to bend. After years of strain, these discs flatten into pancakes and the low back shortens. (This is where we lose most of our height.) Then the compressed discs can bulge, pushing against a nerve. In the hip, the deep hip muscles can contract around the nerve.

The compounded strain over the years distorts your entire structure, forcing your bones to try to compensate, essentially mal-forming your skeleton. If your body’s entire leather suit shrinks, your skeleton does the best job it can to adjust to the decreasing space. But your nerves are very sensitive to irritation from this chronic imbalance. We can fix one part of this puzzle, but if the systemic strain remains, you will have recurring pain.

Fortunately, the whole process is reversible. Think of it like straightening out a twisted hose–you can’t just straighten out one section, you need to unwind the torque from the entire hose so it will lie flat. To stretch out your soft tissue, so your skeleton can go back to its natural state, you have to “unwind” all the soft tissue, releasing the chronic stress and allowing your body to regain its natural state.

All your soft tissue needs releasing—right where the pain is, and throughout your entire body—for significant lasting change. There are many ways to get a release; Rolfing is just one of them.

Owen Marcus, MA Certified Advance Rolfer, website. 265.8440.

Possible resources for more information: www.curezone.com/dis/1.asp?C0=299; www.spineuniverse.com/displayarticle.php/sciatica-treatment-3126.html; www.mothernature.com/Library/Bookshelf/Books/41/101.cfm; www.sciatica.org; www.mindbodysoul.tv/episodes/episode-five/sciatica.

Krystle Shapiro, BA, LMT, CDT, A Massage Therapy Approach

As a medical massage therapist, I have many clients who request a massage to relieve their back pains. My approach is to determine the recent activities and movements a client has undertaken to understand exactly which muscles have “cramped up” from what action. Most often it is the piriformis muscle, but sometimes other low back, abdominal, or leg muscles are the source. The pelvis is our core where upper and lower body structures attach or originate, and as we move, it receives a tremendous amount of action every day.

I utilize two basic therapeutic approaches to address sciatic pain: muscle energy technique and positional release therapy. Cramping or spasms become involuntary. By applying MET, I perform with the client a contract/relax activity with the affected muscle three or four times. This pattern informs the brain and muscle receptors that a new action is requested, that of relaxing. It always amazes me how effective this technique is when a therapist understands kinesiology and can identify the right muscle precipitating the spasm.

PRT is similar in that it causes a renegotiation between the muscle receptors and the brain. When we injure ourselves, the muscle receptors send the brain a signal that says “Ouch!!” The brain then sends a chemical, surprisingly called Chemical P, that causes a pain sensation. This in turn causes us to protect an area that hurts. With PRT, I find a “tender hot spot” and then move the affected limb into a position where the pain “turns off.” With the appropriate wait time held in that special position, the muscle receptors say “Ahhh,” the brain stops sending Chemical P, and the spasm is released. Usually any residual ache subsides within a couple of hours as the immune system carries the residue of Chemical P away from the site. These two therapies are very effective and have enabled many of my clients to not take medications that create unwanted side effects.

Krystle Shapiro, Touchstone Massage Therapies, 208/290-6760

Mary Boyd, A Physical Therapist Approach

Leg pain may be misunderstood as there are two different causes. In the first situation, the piriformis muscle that lies deep within the buttocks may be inflamed as a result of low back dysfunction. This little muscle, about the size of your pinkie, lies over the sciatic nerve and often mimics true sciatica by pushing on the nerve and in turn causing pain, numbness, and tingling in the posterior leg.

In the second situation, true sciatica occurs when the nerve itself is pinched or pushed upon by one of the spinal segments in the low back, also bringing pain, numbness or tingling into the leg and foot. It is important to understand the root cause so the treatment will be effective. Personally, I use joint or soft tissue mobilization to treat these symptoms, working directly on the joints of L 3, 4, and 5 in patients with true sciatica or directly on the buttocks for those that have piriformis irritation. It is also important to understand that pain that extends below the knee is considered to be more serious and more difficult to treat.

More information at:www.backpainloss.com
Paul

More on Pregnancy and Lower Back Pain

2009-04-09T12:02:00.000-07:00

Hello. Here is an article on Pregnancy and lower bsck pain. From Families.com
Exercise for Back Pain
by Pattie Hughes | More from this Blogger

05 Apr 2009 06:39 PM

Back pain is one of the more common symptoms experienced during pregnancy. The vast majority of pregnant women will have back pain at some point in their pregnancies. For most, the back pain is not related to an injury or problem, but from the changes in the body as a result of the pregnancy.

Back pain during pregnancy is the result of a few changes. One is the weight gained during pregnancy. The weight gain is centered around the middle of the body, which changes the center of gravity. This change in the center of gravity causes strain on the body, which contributes to back pain. The last contributing factor is changes in hormone levels.

When women experience back pain, they often avoid exercise, believing it will make the pain worse. Actually, exercise can help back pain and regular exercise can help prevent future pain. Before trying any exercise program to relieve back pain, check with your doctor. You want to make sure the pain is not related to anything more serious than typical pregnancy related back pain.

There are several forms of exercise that can benefit back pain. Stretching exercises or flexibility training is great for back pain. A prenatal yoga class offers stretching and strengthening poses that can help relieve pain and strengthen the back to prevent future pain.

Stretching the muscles is important, but its only part of the picture. It is also important to tone and strengthen the muscles. Strong and well toned muscles will help prevent back pain and will prepare your body for labor.

Movement exercises are helpful for back pain because they stretch and work the muscles. Resting too much tightens the muscles of the back even more, which results in more pain. Walking and swimming are two good exercises for back pain. Be sure to go slowly and use gentle motions and don't over do it.

Related Articles:

Your Back & Pregnancy

Back Pain in Pregnancy

Share and Enjoy:

Learn more about Pattie Hughes
Pattie Hughes is a freelance writer and mother of four young children. She and her husband have been married since 1992. Pattie holds a degree in Elementary Education from Florida Atlantic University.
If you liked this, try wwwbackpainloss.com.

This article from CarrieSpry.com

2009-04-05T04:30:00.000-07:00

Hello again
I love Yoga,at the moment I am very interested in Meditation, have a read.

Yoga and Back Pain
by Andrew Mitchell
Back problems can often be very uncomfortable, making it difficult to bend down, lift objects, sit on a soft sofa ” common things that many people take for granted. GPs advise you to go on diets, take medications, and follow special treatments to deal with the more painful symptoms, but in recent years there has been an upsurge of interest in non-western solutions to psychical problems. And apparently, they work. One eastern alternative has been particularly helpful for dealing with back pain: yoga.

How does it work?

Yoga has many varieties ” gentle exercises that relax the mind and body, to more challenging types that are psychically demanding and a great workout. Through a combination of poses and breathing techniques, yoga allows you to gain a greater awareness of your body, helping it become more aligned and improving your overall posture.

Osteopaths and yoga experts recommend a style that is known as hatha yoga for people who are suffering from back problems, as it is one of the gentlest forms that involves careful stretches, easy breathing exercises, and practices of the basic yoga poses. They discourage yoga variations such as Bikram and Ashtanga, as they can be hard on the back. Hatha yoga can make it easier to recover quickly from back problems such as Sciatica, Osteoarthritis and Fibromyalgia, and can also prevent them from occurring in the first place.

What you can do

Here are some yoga exercises you can do to strengthen your back, alleviate pain, and make your muscles more flexible:

1) Begin with some stretches before moving on to the more complicated poses. Get into the Mountain Pose: stand up straight with your feet touching, balancing the weight of your body over the feet evenly. Keep your arms at your sides, slightly pressed into the body. Tighten your buttocks and stomach muscles but maintain a firm posture. Whole holding the pose, breathe in through your nose, out through your mouth.

2) Crescent Moon Pose: this pose strengthens your back, legs, and shoulders, helping you build extra stamina. Complete it in two steps:

Keep your back straight and kneel to your knees. Step forward with your right foot so that your foot is a little past your right knee, and keep your leg parallel to the floor.

Stretch both arms above your head, hooking the thumbs together. Keeping your balance, slowly lift your left knee off the floor, stretch out the leg, and make sure your weight is spread evenly over both the front and leg. Pay attention to keeping your chest low, otherwise you create a hollow in your back.

3) The Child Pose: this pose helps you stretch your spine, hips, and thighs, and should help alleviate the psychical and emotional stresses in your body. Carry it out in three steps:

Kneel down separating your knees, and sit on your feet with your feet pointing outwards.

Gently place your forehead on the floor and swing your arms forward, so that your shoulders brush your ears.

With your head still touching the floor, bring your arms around to your sides, palms facing upwards.

These traditional ways of healing the body can therefore be a great supplement or alternative to western back treatments. As long as each pose is exercised with caution, hatha yoga can ensure that your mind and body feel better and refreshed.

About the Author:
Andrew Mitchell, clinical director of the Osteopath Network, writes papers about musculo-skeletal conditions and Southampton Osteopath. The Osteopath Network has more than 550 clinics located throughout the UK and offers treatment at weekends and after hours.

There should be more about Yoga near you. Everything from Hatha Yoga, Ashtanga, I thinh thats right, a bit more like hard work. If you are really adventurous, try Tantric, I have not gone that far.
Whatever you do, don't forget www.backpainloss.com

Bye for now
Paul

From the Chicgo Tribune.com, more on back pain

2009-04-05T03:55:00.000-07:00

Here is an interesting article from Chicgo

SEATED EXERCISES PROPER FORM

Give your chair a rest
6 strategies
Julie Deardorff |
April 5, 2009
Where are you right now? Lounging on an overstuffed couch with the newspaper and a cup of coffee? Sitting on a kitchen chair taking in the news online? Well, I hope you're sitting down for this bit of news. (Or maybe you should stand.) Your chair is slowly killing you.

Chair disease, as we like to call it, is an increasingly common malady in the U.S. that is almost always caused by spending too much time parked on your rear end.

It's not really the chair's fault, though. The problem is that most of us sit wrong—slouched forward with our earlobes in front of our shoulders—and for hours without moving. The result? Avoidable chair-related ailments, including flabby butts, an increased risk of blood clots, and back pain, the leading cause of disability in Americans under age 45. And if you haven't had back pain yet, just wait; it affects 8 out of 10 people at some point during their life, according to the National Institutes of Health.

"Sitting all day is the worst thing in the world you can do for your back, " said Dr. Joel Press, the medical director of the Spine & Sports Institute at the Rehabilitation Institute of Chicago.

Julie Deardorff Bio | E-mail | Recent columns

Related links
Give your chair a rest Photos Sitting puts nearly twice the stress on the spine as standing; slouching while you sit increases the pressure even more.

That's because hunching forward pushes the back into a convex or C shape. Try it. Now pull your shoulders back and together and put your hand on your lower back. That natural concave curve is what you want; slouching fatigues and overstretches the ligaments, causing back pain.

To make matters worse, we stay in this bad C position for hours, barely moving, even when nature calls. "I'll be crashing on a project and three hours go by," said Kara Carmichael, a 23-year-old Chicago publicist with back pain who sits behind her computer for 10 hours a day.

Movement is key because the disks in our vertebrae are important shock absorbers. When we're locked in one position, we're starving the disks of nutrients.

"There's no vascular or nerve supply to the disks; they get their nutrition through movement," said Press. "If we're not moving, everything stagnates."

Sitting also tightens and shortens the psoas—the strong hip flexor—which can affect how the pelvis rotates and increase the load on the low back. If you've ever run on a treadmill at lunch and then returned to your desk, you know hamstrings also tighten when we sit. The gluteal muscles, meanwhile, stretch out, but they're not being used so they turn off and get weaker (flabbier!) from sitting.

A significant portion of low back pain can be remedied by avoiding what Chicago physical therapist Vincent Gutierrez calls the two most common sitting mistakes: leaning forward and having the chair too low. But to really stand up to chair disease, try the following techniques:

Change your position. It's the single best thing you can do, said Press. Stand up every 15 to 30 minutes and clasp your hands behind your back. Take a phone call standing instead of sitting or simply straighten up, contract your abs and lean back. Carmichael sets an Outlook reminder to tell her to move.

Get a treadmill desk. Lisa Solomon operates her law practice from her New York home while walking on a treadmill at 2.2 miles per hour. She has lost 8 pounds. For more information: officewalkers.ning.com.

Squat. It's more comfortable than sitting because most of the weight of the abdomen is supported on the thighs, said Dr. William Meller, author of "Evolution Rx" (Perigee, $24.95). "Also squatting with the head and shoulders held up and back keeps the low back in its natural position," he told me.

Use a lumbar roll. About 6 inches in diameter, lumbar rolls help maintain the natural curve of the back. You can use them in a car or the office. Order one—along with Angela Kneale's useful handbook "Desk Pilates"—at optp.com.

Practice Robin McKenzie's "slouch-overcorrect" exercise. If you have to sit for a long time, move from slouched position to upright 10 to 15 times, three times a day, said Gutierrez. (If you know yoga, it's similar to moving between a seated cat and cow pose.) For more info: mckenziemdt.org.

Try the Alexander Technique. Studies have shown that the postural educational system is an effective treatment for back pain when used in conjunction with exercise. alexandertechnique.com

jdeardorff@tribune.com

I think this is very interesting. Why not go to www.backpainloss.com for more info on backpain

A wander down memory lane.

2009-04-05T03:25:00.000-07:00

Hello to all my faithful readers.

I never meant to be a complementary practitioner, energy worker even healer. Many years ago my mother and my wife read about Rejuvanessence. This is a system of gentle facial massage, a facelift without surgery. They said I should learn it, so I could practice on them, free of charge.
I had already studied Swedish Massage which is great for lower back pain and enjoyed giving treatments to friends and family, at no cost to them. Do you see a pattern here? Well I went to London and attended the course, a lot of firsts for me. First time in a class of only women, first time with a lot of energy changes in a room, first time I saw an emotional release as a result of a pyhsical treatment. The first time a women told me how good I was with hands, make of that what you will, it was in a room full of other ladies.
I subsequently learned Reflexology, another great tool for back pain loss I told a patient there was a "hole" in the reflex for her colon, a few years later she was diagnosed with cancer of the colon, had a large piece removed, and so on. She is fine today, by the way.
I learned Reiki, up to Master level. The lady with the colon had me treat her dog. The dog was tired and sad I treated her once, each time I visited, the dog dragged herself to me and put her paw in my lap. I held the paw, visualised the energy flowing till she took the paw away. I was told the dog became full of life, woul run the fields for a day or so till she became tired, after the next visit the same again. She died some months later of cancer.
I learned Amatsu, a Japenese system of body balancing, very useful and effective again for back pain loss and almost gentle. Followed by NLP and Hypnosis ,now I am learning EFT.

The pont of all this is that no one else in the family does this, not my wife or kids. Suddenly my 6 year old Granddaughter has started to massage and hold people with pain to make the pain go away. This is all her own idea so its rather nice.

Perhaps I could attune her to the Reiki energy, who knows?

Lots more info at www.backpainloss.com

Emotion and Back Pain Loss

2009-03-28T11:25:00.000-07:00

Hi to all my many readers.
I thought I would touch on the part I feel emotional "baggage" plays in back pain, or any pain for that matter.
This came about as a result of one om my regular clients presenting with her usual problem. The client is my Daughter, the treatments, always free of cost. She should read back pain loss, but is always too busy.
Her particular problem is an ankle bone containing a small spur of bone tissue. Three operations and a lot of discomfort and she is no better off than when we first investigated her pains in the foot. The only change is she knows traditional medicene cant help. The best offer was to fuze the bones of the anklf. This would have lead, eventually to a need to fuze the knee and finally the hips. As I may have said in this Blog, she chose pain.
Where does emotion come in? Elizabeth is temperamental, some say she has a firey personality. She has a habitof collecting emotional baggage like some Women collect hanbags. Though she would deny this, her emotions affect her health and she suffers.
I offer, and the offer is accepted, physical mobilisation and some energy work, we have not done any real emotional work. Till we do, the problem will remain a physical one needing physical intervention.
I have noticed on several occasions when dealing with a client, sometimes a shoulder wont go back, "because its' been like that for years" another time someone would not respond to Hypnosis and loose weight, because it turned out "my partner like me this shape".
Unless a person is prepared to find the underlying cause to a problem, then we are only scratching the surface, fixing a sympton, not the cause.
Hope this makes some sense to someone. Enjoy the weekend
Paul

Back Pain and commuting

2009-03-28T11:21:00.000-07:00

This should be popular with everyone interested in back pain loss
Learn how to reduce back pain caused by commuting by car
25 Mar 2009

Ask long distance commuters, salespeople or delivery people who spend more than three hours a day in their car how they feel about freeway driving. The probable answer for many: "it's a pain in the back."

Studies have found that workers who spend at least half their time in an automobile are three times more likely than average workers to have back pain. It's freeway back misery when you add traffic, tension, adjusting a Bluetooth headset, shuffling CDs, or changing the dial on your iPod as you manage the wheel.

Do you give up your job and home commute? "Ideally yes, but this is not a practical solution. Better yet, educate yourself to a back care preventive program that will allow you to cope with life in the fast lane," stresses Dr Kam Raiszadeh, a spine surgeon and director at Alvarado Hospital.

Dr Raiszadeh offers these easy "good back" tips for road-weary commuters:

Stretch out slowly in the morning. Avoid vigorous exercise because it is at this time that discs are most filled with fluid and especially prone to injury.
If you are headed out the door for your commute, put your wallet in your breast pocket. The bulk of a wallet can press on the sciatic nerve when you sit and drive.
If you use your mobile phone in the car, remember to use your Bluetooth headset, don't cradle the phone on your neck while you drive as it can increase your build-up of back and neck strain. Also, if your seat is too soft it could be adding more stress to your back.
While you are driving, learn to recognise tension. Put on relaxing music. Try reducing muscle tension by stretching one leg and arm at a time. But be careful not to fall asleep at the wheel.
Park your car the farthest possible from where you work. The walk will do you and your back good, and it may be the only exercise you'll grab before you begin the commute home again.
(Source: Alvarado Hospital: March 2009)
More information at www.backpainloss.com
Paul

Back Pain

2009-03-28T11:17:00.000-07:00

From the Brooklyn Daily Eagle

A Memoir of Surviving Pain
by Brooklyn Eagle (edit@brooklyneagle.net), published online 03-24-2009

Q&A With Author Greenberg
BROOKLYN HEIGHTS — Lynne Greenberg was lucky in life. Happily married, she and husband Eric were raising their young son and daughter on idyllic Garden Place. She taught literature, with passionate interest in the material, at Hunter College. Her injuries from a horrific car crash at age 19 had “miraculously” healed.

Twenty-two years after the accident, an onset of chronic pain revealed that the vertebra — precariously close to the brain stem and spinal cord — had never healed. Unable to walk her kids the five blocks to school, always at a “three or higher on a pain scale of one to five,” Greenberg began an exhaustive search for the doctor who could help her reclaim her life.

This is a facinating article that can be read at
http://www.brooklyneagle.com/categories/category.php?category_id=27&id=27158
You can also read more abot back pain at www.backpainloss.com
Paul

More about Exercise and Back Pain loss

2009-03-28T11:07:00.000-07:00

From Abs Fat Burning Tips, no accredeted aurthur

Simple Exercises To Relive Pain From Back Pain With This Great Plan

People live a very busy life these days. As a result of this they don’t get a lot of time for exercising and relaxing. Due to this specific people get into different problems. One of these problems is getting a back pain. Due to sitting for long hours in a single position many people get pain in there lower back. This can be very annoying as you won’t be able to work effectively, you won’t be able to sleep well and all the time you will be uncomfortable.

How to Get your body in shape faster by using the new P90x Workout and the new Chalean Extreme to do it with. If you feel that you need a little more then you can always go with the 10 Minute Trainer today and start your work out faster and spend less time doing it. If you need more you can always go to Xtreme Body Fitness to get more Xtreme and better results.

What you need in this situation is some kind of therapy that can help you get rid of this problem. You can go to a doctor or you can look for cheaper option like starting an exercise session specifically for back pain. Here are some effective exercises that you can try at your home. These will help you get rid of back pain.

1.Traditional treatment: the main purpose of lower back exercises is to provide more flexibility to your back muscles. This helps in strengthening them and to provide more support. Traditionally people think of doing crunches and sit ups for this purpose. They are effective but you need more exercises if you want to get rid of the pain.

2.Bridge: this is a simple exercise for which you will need a small bench. Place your feet on the bench and lift your pelvis upwards. This exercise helps to release any stress from your lower muscles and helps in strengthening your hamstring.

3.Hip Flexor: stand erect and lift one of you leg. Fold you knee, this will have your foot pointing upwards. Hold it there for a couple of second before switching to the other leg. This exercise helps you to relax your lower back muscles located above and near the hip. You should feel a stretch on the front and back of your thigh. This means that your body is felling the stretch; make sure that your breath heavily while you are doing this exercise.

4.Crunches: you can also try basic crunches if you want to get rid of back pain. All you need to do is lie down on the floor facing upward. Bend your knees making a small pyramid. Place both your arms under you head before beginning the crunch. Bend upwards and try to touch you head with your knees. Try to use you body weight to lift, this will make the crunch more effective.

Interesting article. There is more information about back pain and exercise at www.backpainloss.com

Regards
Paul

Warm answer to Back Pain

2009-03-21T07:08:00.000-07:00

This from the Macon County news
Avoiding back/neck pain with warm weather activities
Thursday, 19 March 2009
As the weather gets warmer, many people abandon their winter hibernation and begin to participate in outdoor activities such as gardening, golf, and yard work. Unfortunately, jumping into activities that you are not physically prepared for can often exacerbate an underlying, and sometimes unknown, back or neck problem. What many people don’t understand is that neck and back pain are rarely the result of one incident or injury. Factors such as physical conditioning, poor posture/body mechanics, deceased flexibility, and stressful living and working habits (not enough sleep, poor nutrition, smoking) all contribute to neck and back disorders.

In many cases, a spinal problem begins to develop long before the first episode of pain is experienced, and the underlying problem actually continues after the initial episode of pain subsides. Participating in activities one is unprepared for often causes a painful episode of muscle spasm and inflammation. This often causes a person to become protective and inactive. Unfortunately, limited movement then causes stiffness and weakness which makes the original problem worse. Thus a vicious cycle is established.

The most current research suggests that bed rest and other forms of passive treatment are at best, of limited value, and at worst, can actually be harmful. Careful activity and the right kind of exercise are very important in the treatment of neck and back pain. It is important to start exercise early, usually within a day or two after the pain is experienced, to break the cycle of pain, stiffness, and weakness. In rehabilitation, the focus of treatment is preventing the next painful episode while dealing with the present problem.

A regular exercise program is important for preventing back and neck problems. A good program should incorporate aerobic exercise (such as 20 minutes or more of walking) and exercises for both strengthening and flexibility. A physical therapist specializing in the treatment of orthopedic problems can help design a plan that will meet individual exercise needs.

There are many steps you can take to lessen your risk of back and neck injury as you become more active this spring. These include proper aerobic conditioning, using good posture and body mechanics, maintaining a reasonable level of flexibility and strength, and controlling stress. When problems do occur, careful activity and the right kind of exercise are essential to both rehabilitate the current injury and prevent future flare-ups.

This information provided by the professional staff of HealthWorks Physical Therapy Specialists. HealthWorks is a private, Outpatient Physical Therapy Center.

I like this, does it mean I can tell my wife we should move to southern Spain?
Failing that go to www.backpainloss.com
Regards
Paul

Exerxise for the back

2009-03-21T06:55:00.000-07:00

Hello.
Here is an inter sting article from the Columbus Times, enjoy.
exercise
Strengthening back stabilizes core
Monday, March 16, 2009 3:03 AM
By Jeannine Stein

LOS ANGELES TIMES

Christina House | Los Angeles Times
The move known as the Superman: Lift the arms and legs for at least 10 seconds.
LOS ANGELES -- The back often gets short shrift in pursuit of strength and conditioning because people tend to focus on muscles more prone to easy definition: arms, abs and chest.

But neglecting the back can lead to aches, stiffness and chronic pain.

A healthy back is flexible, allowing you to bend, turn and reach without a twinge. A strong back stabilizes the rest of the body.

"Having a strong back is huge," said Torri Shack, a trainer at Sky Sport & Spa in Beverly Hills, Calif. "The stronger your back, the more weight-bearing exercise you can do. . . . The stronger your back, the stronger your stomach."

To help restore backs to their proper shape, we asked trainers to suggest exercises. Always get a doctor's OK before beginning an exercise program.

"I tell my clients to do the front plank (the name of an exercise) in the morning and before they go to bed," Shack said.

Here are some of the trainers' recommendations:

• The front plank: Face the floor, support your body on your lower arms and your toes and hold it for a minute; progress to a minute and 15 seconds, a minute and a half, etc. To create more instability, raise the right leg, then the left leg, holding for 10 seconds. That strengthens the overall core. The front plank helps people begin to increase the weight they lift because they will have a stronger back.

• The Superman: Lie on your stomach, with hands and legs outstretched. Lift the arms and legs at the same time, hold for 10 seconds, relax, then do it again. Work up to a minute of 10-second intervals.

• Dumbbell pullovers on a stability ball: Rest the upper shoulders and head on the ball and place feet on the floor. Hold one dumbbell with both hands, arms extended overhead over the chest. Squeeze the lats (wide triangular muscles on each side of the spine) and keep the elbows straight, lower the weight over the head, then bring the weight back up.

Rob Sham of Bally Total Fitness in Culver City, Calif., said most people sit hunched, and when the shoulders slump forward, that stretches the muscles in the upper back. Sitting that way for a prolonged period shortens the muscles in front. To offset that habit, he suggests:

• The upper-trapezius stretch: Sit in a chair facing forward while maintaining good posture. Hold onto the chair with the left arm, gently pull the head toward the right shoulder with the right hand. You should feel a mild stretch, but it shouldn't hurt. Repeat on the other side.

For more on exercise for the back, please look at www.backpainloss.com
Paul

Back pain and Tiredness

2009-03-21T06:32:00.000-07:00

Here is an article from the Sunday Times,Sunday March 15 2009 hope you like it.

Mediscene

--------------------------------------------------------------------------------

Pain and tiredness? It could be Fibromyalgia

By Dr. Kaleel Cassim
The word fibromyalgia means pain ('algia') coming from the muscles ('my') and fibrous tissues ('fibro') such as tendons and ligaments. Most people with fibromyalgia also have other symptoms in addition to the pains - see below. Therefore, fibromyalgia is sometimes called fibromyalgia syndrome, or FMS. It is a chronic (persistent) condition.

Fibromyalgia does not affect the joints, and is not arthritis.

What are the symptoms?

The main symptoms are pains, tender areas and tiredness. Some people also develop other symptoms. The severity of symptoms varies from person to person. The severity can also vary from day to day in the same person.

Pain

The pain can occur in the muscles and fibrous tissues of any area of the body. However, most commonly the pain is in the neck and back. Many areas can be affected, and some people feel the pain 'all over'.

The pain can vary from day to day, and may be made worse by stress, cold or activity. After a night's sleep, you may also feel quite 'stiff' for a few hours.

Tender areas

There are usually several small areas which are quite tender ('tender spots'). If someone presses on one of these it is likely to make you wince. The common sites for these are shown in the diagram. However, most of the body is not tender, and it is not known why some small areas become so tender.

Tiredness

Tiredness (fatigue) is common, and is sometimes severe. In some cases it is more distressing than the pain. It is also common to have a poor sleep pattern. You may wake feeling exhausted. Many people feel worst first thing in the morning, but improve in the afternoon. Even a small amount of activity may make you tired. The tiredness may cause you to have poor concentration, and so you may appear to be forgetful.

Other symptoms that may also develop include:

Headaches.
Irritable bladder - you may need to go to the toilet more frequently than usual.
Symptoms similar to 'irritable bowel syndrome' - with abdominal pains, sometimes with diarrhoea, constipation or bloating.
About 1 in 5 people with fibromyalgia also have restless legs syndrome.
Painful periods.
Pins and needles in fingers and/or toes.
Feeling as if your hands or feet are swollen (although they are not actually swollen).
Depression, weepiness or anxiety. It is not clear whether these symptoms are part of 'fibromyalgia syndrome', or develop as a result of having this condition.
What causes fibromyalgia?

The cause is not known. There are various theories. An abnormal sleep pattern may be a factor. People with fibromyalgia often have an altered pattern of one of the stages of sleep. One theory is that there may be an abnormal amount of certain nerve chemicals (neurotransmitters). These are involved in transmitting messages between nerves and in the brain. This may explain both the abnormal sleep patterns and pain associated with fibromyalgia. Another theory is that the symptoms may be a reaction to an unknown virus infection. There may not be any one cause, and it may be that several factors interact to cause fibromyalgia.

Who gets it?

About 1 in 100 people develop fibromyalgia at some stage. About 9 in 10 cases are in women. In most cases it first develops between the ages of 40 and 60. It is less common in younger adults, and is rare in children.

How is fibromyalgia diagnosed?

Fibromyalgia is diagnosed by the typical symptoms. A doctor's examination will usually be normal, apart from finding tender areas described above. There is no 'test' that confirms the condition. However, tests are advised in some cases to rule out other diseases that can cause similar symptoms. For example, your doctor may do some blood tests to rule out an underactive thyroid, early arthritis, etc. In fibromyalgia, tests such as blood tests, x-rays, scans, etc, are normal.

Note: it is common to have fibromyalgia in addition to other diseases. For example, you may have osteoarthritis in a hip or knee which causes pain. You may then also develop pains in many areas of the body. At first you may think this is due to arthritis affecting many joints. However, it is often due to fibromyalgia with the osteoarthritis remaining confined to one or two joints.

Is fibromyalgia serious?

Fibromyalgia is not arthritis, it is not due to cancer, and does not damage any joint or tissue. It does not shorten your expected lifespan. In some cases, symptoms ease or go after a few months. However, in many cases it is a chronic (persistent) condition which tends to wax and wane in severity. Your quality of life can become affected by the persistent symptoms.

What is the treatment?

There is no simple 'cure'. Treatments aim to reduce symptoms as much as possible.

Exercise

If you are able, consider gradually building up to more and more exercise. The aim of the exercise is to improve sleep patterns, and improve fitness. Aerobic exercises such as walking, cycling and swimming are thought to be the best forms of exercise to improve symptoms. 'Stretching' exercises such as yoga may help, but are not thought to be as effective as 'aerobic' exercises at easing symptoms.

Exercise does not always help, but studies have shown that it improves symptoms in a number of cases. The goal is to exercise safely and without increased pain. The target is to exercise 4-5 times a week for at least 20 to 30 minutes, but it may take months to build up to this level.

Note: Pain and stiffness can get worse for a short while when you first start on an exercise programme.

Antidepressants

An antidepressant drug is a common treatment for fibromyalgia. Although they are called antidepressants, these drugs are used to treat various conditions apart from depression. Low dose antidepressants have an action to ease pain, and help with disturbed sleep. A trial of 4-6 weeks is often advised, and continued if found to be helpful.

Sleeping tablets are not used as they do not help with fibromyalgia, and can be addictive.

Other painkillers

Painkillers such as paracetamol or anti-inflammatory painkillers may help to ease pain. However, they often do not work very well in fibromyalgia.

Injections

An injection of a local anaesthetic into a particularly tender spot may ease pain and allow you to exercise more freely.

Coping strategies

Some people are helped by counselling, relaxation exercises, or 'talking treatments' such as cognitive behavioural therapy (CBT). These aim to help you to take control of the extent to which pain, tiredness, or other symptoms interfere with your life.

Treatment for depression or anxiety

Sometimes depression or anxiety which develops as a reaction to having fibromyalgia, or caused by other problems, can make symptoms worse. If they do develop, treatment (such as full dose antidepressants or anxiety management) may be advised.

Alternative/complementary treatments

Some people try acupuncture, aromatherapy, massage, etc. There is little evidence that such treatments relieve the underlying cause of fibromyalgia. However, some people find that certain treatments help them to relax, feel less stressed, and feel better in themselves which helps them to cope better with their condition.

(The writer is Consultant Rheumatologist, Sri Jayewardenepura General Hospital)
For more back pain information, please goto www.backpainloss.com

Implants and back pain.

2009-03-21T06:19:00.000-07:00

Hi, sorry I have been lazy with these blogs, last few days I could not access Google, some new Google Map feature.
Here is an article from Cincinati News, looks interesting.
Implant brings relief of back, leg pain
By Peggy O'Farrell • pofarrell@enquirer.com • March 8, 2009

• • Print • ShareThis • Type: A A • Click-2-Listen

An electronic implant about the size of an Oreo cookie is bringing big relief to chronic back and leg pain sufferers.

The Eon Mini, manufactured by St. Jude Medical Inc., is the latest spinal cord stimulator available for patients who haven't gotten relief after surgeries, medications and other treatments for pain from degenerative disk disease and other back and nerve problems. Previous versions of the technology have been implanted in about 45,000 people worldwide, said Denise Landry, a spokeswoman for St. Paul, Minn.-based St. Jude Medical.

The device, billed as the world's smallest, is similar to a cardiac pacemaker, but the electrical impulses it sends out along the spinal cord block the pain signals transmitted by the nerves.

"Instead of the pain, patients feel a pins-and-needles sensation, or a vibration," said Larry Zeff, an interventional pain medicine specialist with Freiberg Orthopaedics and Sports Medicine, which has offices in Kenwood, Westwood and Mount Airy.

Patients can program the implant to match their particular pain patterns, Zeff said, and can use a handheld control to turn the device on and off, and to turn the level of pain control up or down.

Cost of the device ranges from $15,000 to $24,000. It's covered by most health insurance plans.

Along with less pain, patients who use the implant also get the benefit of using fewer painkillers, he said.

Melissa York, 46, of Villa Hills received the implant in September after two surgeries failed to correct the pain of degenerative disk disease.

"It's enabled me to get back to a halfway normal life," York said.

She's been battling chronic back pain for about three years.

"It just started hurting, and as the years progressed, it kept getting worse and worse," she said.

Before the implant, York relied on the painkiller Vicodin, a prescription narcotic, for relief.

"Now there are days when I don't take but maybe one and a half Vicodin the whole day," she said. "Before, I would have to take at least three to get through the day."

York uses four programs to control her pain, which starts at her hips and runs down both legs to her feet.

She uses the implant several hours a day, and takes pain medicine in between.

Tim Sigafoose, 51, of Colerain Township got the implant in December for chronic low-back pain.

"I should have done this years ago," he said. "I can do anything now. I can cut grass. Walk."

He's been able to cut back from six pain pills a day to "maybe two."

York recently bought an exercise bicycle and is starting to use it regularly.She's also looking forward to getting back to a regular walking routine.

The device is battery operated, but the battery lasts for 10 to 15 years, Zeff said.

The device is also useful for patients with interstitial cystitis, diabetic neuropathy and other chronic pain conditions, he said.
Interesting article.
If you want more information on back pain releif, go to www.backpainloss.com
Paul

My son finally gives in to Back Pain

2009-03-15T08:35:00.000-07:00

A strange title you may think.
On my profile I have said that the only member of my family not to have a treatment from me is mt son. Well today he was due to take a driving lesson. So like most young men, I suppose, he had a shower and changed into " good" clothes.
Unfortunately he got out the shower, reached for some clothes and experienced severe Back Pain.
He did nothing unusual, no heavy lifting, just a slight twist. His mother, who has read Back Pain Loss diagnosed a trapped nerve, just from listening to him!
I was volunteered to put him right, cook the dinner, two different sorts of pie, meat eater and veggie, and am muse my Granddaughter, burn some paperwork outside. A typical Sunday.
I first carried out a very quick and superficial balance to align his spine as the fist step to relieve his back pain, followed by work on the reflex for Sciatic nerve issues and finished with a Reiki treatment. He still had some back pain, so downstairs for an EFT treatment and some NLP visialization.
It would have cost a small fortune, he had about 4 - 5 treatments from 2 therapists, but is worth it, his pain was reduced, he had his lesson on time. Not only that, he enjoyed it and is now back to his normal spirits.
He still has not been to weww.backpainloss.com for the exercises he could use.
Till next time
Paul

Muscle Pain

2009-03-08T07:30:00.000-07:00

Article from AG news

March 06, 2009
Writer(s): Kay Ledbetter, 806-677-5600,SKledbetter@ag.tamu.edu
Contact(s): Andrew Crocker, 806-677-5600, abcrocker@ag.tamu.edu

AMARILLO – An estimated five million Americans age 18 or older are affected by fibromyalgia – a chronic condition causing pain in muscles, ligaments and tendons, as well as fatigue and multiple tender points, said a Texas AgriLife Extension Service specialist.

Although fibromyalgia is often considered an arthritis-related condition, it is not truly a form of arthritis because it does not cause inflammation or damage to joints or muscles, said Andrew Crocker, AgriLife Extension gerontology specialist.

The tender points are places on the body where people with fibromyalgia feel pain from even the slightest pressure, Crocker said. These places include the neck, shoulders, back and hips.

Between 80 percent and 90 percent of those diagnosed with fibromyalgia are women, he said, and most are diagnosed during middle age.

Signs and symptoms can vary, depending on the weather, stress, physical activity or even the time of day, Crocker said. The pain associated with fibromyalgia is described as a constant dull ache, typically arising from muscles.

Scientists do not know what causes fibromyalgia, he said. It is not progressive and does not lead to other conditions or diseases. It can, however, lead to pain, depression and lack of sleep.

“These problems can then interfere with your ability to function at home or at work as well as maintain close family or personal relationships,” Crocker said. “Because many of the signs and symptoms of fibromyalgia are similar to other disorders, you may see several health providers before receiving a diagnosis.”

The American College of Rheumatology has established two criteria for diagnosis: widespread pain lasting at least three months and at least 11 of 18 tender points positive for pain..

People at risk of developing fibromyalgia include those who have leg muscle spasms at night, restless legs syndrome or sleep apnea; those with a relative with fibromyalgia; and those with rheumatoid arthritis, lupus or other similar disorders.

The Food and Drug Administration has approved a medication to treat fibromyalgia, and it may help reduce the pain and improve sleep, Crocker said.

“Your health provider may also treat you with other forms of medications, such as pain relievers,” he said. “Exercise may help restore muscle balance and may reduce pain. Stretching techniques and the application of hot or cold also may help. Ask your health provider about his or her recommendation for physical therapy to help with your fibromyalgia.”

Several alternative treatments may help relieve stress and reduce pain; however, these treatments are somewhat unproven because they have not been studied thoroughly, Crocker said. Consult a health provider about the risks and benefits of treatments such as acupuncture, chiropractic therapy and massage therapy.

“Behavioral therapy also may help strengthen your belief in your abilities and teach methods for dealing with stressful situations,” he said. “Self-care is critical in the management of fibromyalgia.”

Some key factors in self-care may include:

-- Stress reduction. Take time each day to relax. Try stress management techniques, such as deep-breathing exercises or meditation.

-- Sleep. In addition to getting enough sleep, try going to bed and getting up at the same time each day and limit napping.

-- Exercise. Consult a health provider or physical therapist about an exercise program. Exercises may include walking, biking and water aerobics.

-- Take time. Keep activity on an even level. Don’t do too much, however; those that drop all activity tend to do worse than those who remain active. -- Healthy lifestyle. Eat a diet varied with lean meats, fish, fruits and vegetables. Also, limit caffeine intake as it may cause sleep problems.

“In addition to having to deal with pain and fatigue, you may have to deal with the frustration of having a condition that is often misunderstood,” Crocker said. “Educate yourself, your family, friends and co-workers about your condition.”

Several groups, including The Arthritis Foundation and the American Chronic Pain Association, provide educational classes and support groups.

“Support groups may provide help and advice that you might not find anywhere else,” he said. “They may also be able to put you in touch with others who have had similar experiences and understand what you are experiencing.”

For more information, go to Web site of the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a division of the National Institutes of Health: http://www.niams.nih.gov .
Hope this is of interest. More about back pain at www.backpainloss.com

Paul

Exercise and weight loss

2009-03-08T07:21:00.000-07:00

Use Exercise to Manage Back Pain
by Andrew Mitchell
Exercise is an easy way to treat back pain. For many patients, the last thing they want to do risk increasing the amount of pain they feel. Strenuous work-outs are not the best idea for patients suffering from back pain. Mild work-out routines, however, can prove to be quite beneficial. Remember to consult a physician before beginning any type of exercise program. It is also important to understand your individual injury and your personal limits.

The majority of patients fear that exercise will only increase the level of pain they experience. This is a valid concern. Upon beginning a fitness regimen, pain levels may increase. When muscles are first put to use, they are forced to stretch and adapt to being put to use. These minor aches will prove to be worthwhile in the long term. As long as you stay within your limits and heed your physicians advice, there is little to worry about.

Simple exercise routines help to tone and maintain the core muscles located around the spine. These muscles support the spine and reduce nerve pain. A strong core strengthens the spine and provides additional flexibility. Core exercises reduce pain and help to prevent discomfort in the future. A strong core and spine may also help to prevent common injuries that can prove to be fatal for older patients.

Exercise also teaches patients to manage their own pain. If you suffer from extreme pain, you may be skeptical but it has been proven to be true. Exercise can teach you to manage and even, overcome pain. This is not to say that all pain will disappear, but it will become manageable. Exercise is a form of pain management, not complete pain removal.

In addition to improving your physical well being, exercise can provide a number of psychological benefits. For many patients going out to exercise makes them feel better about themselves. Just getting up and getting active can greatly improve ones self-esteem. Noticeable weight loss or a drop in clothing size can further boost self-esteem. These positive changes often help patients keep up with their exercise routine.

Exercising can be a great way to meet other people who share your interest in personal fitness. You can meet people at the neighbourhood gym or on a walk down the street. Meeting others can make exercise more interesting. Many people choose to work-out with a friend. Having a work-out partner helps remove the monotony from exercise. Friends will also help to keep you on track and committed to your fitness routine.

Oftentimes, patients just do not know how to get started. Walking can be a great way to get active. It is free and can be done virtually anywhere. A bit of sun and fresh air can do a world of good. Walking can also help you to gain confidence and motivate you to increase the intensity of your workout over time. Remember not to move too quickly. Learning to manage your back pain is a slow process that requires plenty of patience and time.

About the Author:
Andrew Mitchell, clinical editor at the Osteopaths Network, writes papers about musculo-skeletal conditions, drug-free treatment, pain management and how to find a Leeds osteopath. He is interested in the treatment of back pain, neck pain and injury and pain management.

For more information on exercise, go to www.backpainloss.com

Stay well
Paul

Getting Back In the Saddle

2009-03-08T07:00:00.000-07:00

Print this article - Email this article Getting Back In The Saddle
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Posted by Mary-ann Cerruti on Mar 8, 2009 - 3:53:17 AM

Getting Back In The Saddle: Fitness After Injury Or Illness…

It’s that time of year when lots of bugs are flying around the air such as cold, flu and all sorts of other horrid air-borne entities that make their way into our bodies and can leave us feeling low and run down. Equally, injury is common in the winter months; daylight is shorter, so the body tires earlier in the day than in the summertime, so as a result when we exercise or do any physical activity, our muscles can take longer to warm up, leaving us more prone to injury.

So how do you get back to fighting-fit after such a low?

The key is to build up your fitness and strength gradually.

Focus on improving your diet, get plenty of fresh air, steady exercise and sunshine wherever possible, and, most importantly, listen to your body. An injury or illness brings high levels of stress both mentally and physically and in the recovery period the body is at its most vulnerable. The blood stream is full of toxins that the body will be trying to get rid of, so keep water levels up to make sure fluids can flow freely around the blood vessels. Drinking plenty of water also ensures that all the vital minerals and nutrients can reach the necessary body parts; thus, allowing healthy function of the various organs and muscle groups.

The immune system will need to be brought back up to its former strength, so drink lots of fresh orange juice, cranberry juice and vegetable based juices to pack the body with vitamin C, D, E and the B vitamins. Vitamin B6 is of particular importance for the maintenance and development of a healthy immune system to fight against not only infection but also prevent cancer. It is heavily involved in the metabolism of protein along with the function of enzymes thus aiding heavily in the building and repair of muscle fibers. A diet rich in oily fish will provide this along with many other nutrients to bring the body back to health.

Sunshine is a natural source of the essential vitamin D, so taking steady walks or light jogs outdoors is a great way to increase fitness levels gradually whilst exposing the lungs to fresh clean air. Where possible avoid running on roads or hard surfaces that can cause jarring and further injury, particularly to the knees and joints. Beaches are a fantastic surface and give a great all-over workout, but be careful not to over strain when running in deeper sand. Gentle low impact exercise is best, such as cycling, while yoga is also a particularly good way of bringing back suppleness and flexibility to the joints and for relaxing the body and mind.

If you have undergone a particularly bad injury such as a strain or tear to the ligaments or tendons, then it is important you consult a good physiotherapist and/or sports massage therapist who will help you back on the road to recovery. Deep tissue and remedial massage will loosen the joints and relax the muscles, allowing the blood to move freely around the body whilst soothing any pain or discomfort. Injuries can take many months and often years to repair, so be prepared to put the hard work into your recovery plan at an early stage and avoid any short cuts—this will help to lessen the chances of any related problems reoccurring in the future. Consult your doctor before undertaking any strenuous exercise or diet plans and remember: build up gradually.

Slow is the way to go to ensure you will be back in the saddle and fighting-fit in no time!
For more info on exercise on back pain, please go to www.backpainloss.com

Best to you all
Paul

Pain is a real pain

2009-03-08T06:23:00.000-07:00

Hi there
Bit of a strange title? My daughter, who with her own daughter is now living with us, attracts pain. Her last issue is a broken toe. How do you break your big toe?
Well in her case, walking around a cluttered room without footwear. All it takes is a quick tap on the leg of a bed. Add to that refusing to see an expert when the pain had continued for a week just compounded the problem.
After looking at her foot, I thought she had brused her toe, a visit to Hospital and an X- ray proved the real problem. As the foot continued to cause pain, the leg and back began to suffer.My daughter has gone off to Blackpool, a town on the NW coast of England. There she will forget her pain whilst attending an induction course, prior to a contract in Spain.
How does this help her foot? Well unless she tidies her room, wears slippers and stays alert, it wont. When her foot heals, she will walk properly and her spine will reajust and her back pain will ease. Till then she will moan and complain untill she is on the plane to Spain, then a miracle will occur and her mind will be on the sun and sea.
If you want to avoid back pain, go to www.backpainloss.com
Be well
Paul

Rxercise and Back Pain

2009-03-06T11:27:00.000-08:00

An article from Enid New.com

The truth about stretching

By Judy Rupp, Columnist

When she’s home for holidays, Amy enjoys running with her father. But they always squabble about stretching.

Amy, 28, has read studies that found little or nothing to be gained from stretching. Her dad, 69, has been stretching religiously before and after runs for 30 years.

Stretching, according to traditional wisdom, improves flexibility and range of motion, makes muscles less vulnerable to injury and prevents the muscle soreness that occurs the day after a workout.

Amy showed her father an Australian study published in the British Medical Journal (Aug. 31, 2002). After reviewing five studies of moderate quality involving 77 healthy young adults, the authors concluded stretching produced only small effects on muscle soreness 24 hours later — “too small,” the authors concluded to recommend stretching for this reason.

Other studies have found only a small reduction in injuries for athletes who stretched, and some concluded static stretching may even have a negative effect on performance in some activities.

Amy’s father countered with a study published in the American College of Sports Medicine (Oct. 2007) concluding 40 minutes of stretching three days a week may actually make muscles stronger and enhance performance.

There are other studies supporting both sides of the stretching argument, but if you go to nearly any professional or university sporting event, you’ll see athletes doing their stretching routines before being sent into action. Their trainers would probably say the issue is not whether to stretch but how and when.

BEFORE VERSUS AFTER: In two of the five studies analyzed in the British Medical Journal review, athletes stretched before exercise. For both injury prevention and delayed muscle soreness, most authorities today agree stretching is less important than warming up before exercise. Only after the muscles are truly warmed up, should you begin some slow, relaxed stretching.

But it’s important not to be too vigorous. Too much of the wrong kind of stretching before exercise, in fact, can fatigue muscles, hinder performance and even increase the risk of injury.

It’s the stretching after exercise most authorities recommend for preventing delayed muscle soreness and injury.

HOW AND WHY TO STRETCH: When a muscle is strengthened through exercise or just daily activity, it tends to contract. Stretching elongates it again.

The goal is to stretch every muscle group in order to maintain a proper balance — such as between hamstrings and quadriceps, calves and shins. The stretch should be just strong enough to increase tension but not enough to cause pain. There should be no bouncing or forcing motions.

How long each stretch is maintained is a matter of disagreement. One study found subjects who stretched for 30 seconds per muscle has greater range of motion than those who stretched for 15 seconds. But a 60-second stretch did not increase the benefit.

Most trainers recommend stretching your back, side and buttocks first; then your hamstrings, quads, calves, shins arms and chest. If your back and buttocks are still tight, you’ll never be able to stretch your hamstrings properly.

Flexibility and strength training go hand-in-hand. Weight lifters, perhaps more than any other athletes, benefit from stretching just as dancers and gymnasts benefit from strength training.

While there are many ways to stretch a muscle, some are considered risky and should be avoided. The time-worn practice of touching the toes with the legs puts excessive pressure on the lower back and the knee. The traditional hurdler’s stretch tends to stretch the ligaments of the knee and crushes the meniscus (cartilage). Torso twists, especially with weights, can also put strain on the knee.

Amy and her father both understand that, at his age, his muscles are less supple and take longer to loosen up. He also admits it’s a ritual for him that gets him mentally prepared for running.

When you see a young Olympic sprinter stretching before an event, injury prevention is probably not in her mind as such as the need to relax, concentrate and focus on the event at hand.

While athletes tend to stretch mainly in the context of an event, physical therapists think of stretching as something to do daily, regardless of exercise. In fact, sedentary persons probably benefit more than anyone else from increased flexibility.

Rupp is information and assistance case manager with the Northern Oklahoma Development Authority Area Agency on Aging.

For more information please goto www.backpainloss.com

Persistant Pain

2009-03-06T11:23:00.000-08:00

Here is an article from Pennlive.com

Persistent pain? Find help in traditional and nontraditional treatments
by SANDY ECKERT for Body & Mind
Wednesday March 04, 2009, 8:00 AM
Cynthia is always in pain.

She can be so stoic that many people don't know she suffers from chronic pain. It's obvious only on the infrequent days she uses her stylish cane. But close friends can tell when Cynthia's pain worsens. It's the way she moves or the slight grimace she tries hard to wipe off her face or when she says, "I need a little rest."

She is stoic because she doesn't want anyone to exclude her from an activity thinking that she can't do it. And people who say, "How are you?" don't really want to hear about her pain, Cynthia said. "They just can't relate to it."

Cynthia is one of about 61 million Americans who suffer from chronic pain, which can result from hundreds of disorders, including arthritis, back pain, cancer, headaches of any type, burns, muscle spasms, shingles, phantom pain from a missing limb and fibromyalgia.

"Pain that persists like this is a disease," said Ted Kosenske M.D., a pain specialist at Cumberland Valley Pain Management in Carlisle. "I think the nervous system gets rewired, and I think fibromyalgia is a type of chronic pain involving a brain disorder. With treatment the average chronic pain patient gets about a 22 percent improvement."

Nora Porter, M.D., uses guided imagery for pain in her Chambersburg practice. To relax a patient Porter asks her or him to focus on a well-liked place, say the beach. Once a patient is comfortable, Porter has him or her visualize an image of the pain. "If you can get an image -- can say it's like a wire with sparks coming out -- we can ask what can stop sparks. Maybe an insulator or duct tape," Porter said. In demanding intense focus, guided imagery is similar to meditation, hypnosis and biofeedback, Ostrov said.

Hypnotism puts people in a trance that "allows access to parts of the mind that aren't available consciously, and that allows for healing that doesn't happen without a trance," said George Hunter, a York psychologist and hypnotist. Hypnosis helps people move their focus from the pain.

Acupuncture, hypnosis and other complementary treatments, like chiropractic, electric nerve stimulation and hydrotherapy work for some people, just as certain drugs work for some people, Ostrov said.

Harrisburg acupuncturist Becky Thoroughgood said, "Western medicine is familiar with acupuncture as a pain treatment. It is a holistic method based on the premise that people have meridians that carry vital energy, called qi [chi], which can be blocked for physical or emotional reasons. Acupuncture gets to the underlying cause, so it would work after the needles are out."

Cynthia was diagnosed with fibromyalgia and osteoarthritis 10 years ago, after experiencing chronic pain and fatigue. The persistent pain in her low back, knees and right hip sometimes spikes and can keep her in bed for as much as a week. "There was no precipitating event to cause the pain," Cynthia said. "So my family doctor hospitalized me at Mechanicsburg rehabilitation hospital HealthSouth Rehabilitation of Mechanicsburg, where I received prednisone treatments and a good education on how to work around my limitations."

The front-loading washer and dryer in her basement are set on risers to make them high enough for Cynthia, and she must put the laundry basket on a chair because she can't bend to the floor to get clothes from the basket. She folds laundry on a table that adjusts to counter height.

Barbara Ostrov, a rheumatologist at Pennsylvania State University Hershey Medical Center, now manages Cynthia's pain. "Most common is back and musculoskeletal pain, and most of that is due to osteoarthritis, a wearing down of cartilage and the growth of bone spurs that try to heal the cartilage loss. About 50 percent of those between 50 and 60 years old have it, and the number goes up with age. "The American College of Rheumatology's standardized treatment is
weight loss and being active with muscles and joints," Ostrov said.

After taking glucosamine for three or four months Cynthia's knee started clicking, and she quit. Her current osteoarthritis medicines include a prescription non-steroidal anti-inflammatory medicine called Rheumatol, and Tramadol, pain medicine. Over-the counter nonsteroidals include Aleve and aspirin, Kosenske said. For Cynthia's fibromyalgia, she takes Flexeril, a muscle relaxant, and the sleep medicine nortriptyline because the lack of sleep and pain are related. Another aid is a lidocaine pain patch, but Cynthia doesn't use them continually because a three-month supply costs $1,600.

In keeping with Ostrov's recommendations, Cynthia has lost weight and is active. She did yoga now and then for a couple years, but a month ago "it put me in a pain that I never had before, except after surgery," she said. "Now, I do gentle stress exercises." Tai chi has given way to more knee pain, but she takes short walks -- and remembers when she couldn't walk from one end of the Harrisburg Mall to the middle. Reflexology, acupuncture, biofeedback, meditation, guided imagery, hypnotherapy, hydrotherapy are among several complementary, or alternative, treatments for chronic pain.

Cynthia finds that a monthly reflexology treatment helps control her arthritis inflammation. "And when I do it regularly, meditation helps," she said. "I believe in a strong mind-body connection. If I get my mind in a good space, my body does pretty well."

Tips for receiving alternative, or complementary, care:

• Find a complementary-care doctor by talking with your family physician about the treatment you'd like to try and asking for a recommendation.

• Make a list of practitioners and their credentials, certifications and licenses.

• Find out the treatment's cost and see if your health insurance covers it.

• Make a list of questions to ask the first time you see the complementary care doctor. (Do the treatment benefits outweigh the risks?)

• Give the doctor your health history, including any prescriptions and supplements you take.

• After the first visit, decide if you want to go ahead with treatment and with the practitioner.

Source: National Center for Complementary and Alternative Medicine, Mayo Clinic Guide to Alternative Medicine

Hope you liked this, fore more Back Pain information, tru www.bsckpainloss.com

Young People and Back Pain

2009-03-06T11:15:00.000-08:00

Sorry for the absence of posts. Here we go with an article from the Gulf Times

Number of younger people suffering back pain on rise
By Chitra Datta
YOUNGER people are suffering in increasing numbers with an affliction more commonly associated with old age – back pain.
According to a doctor, nearly 60% of the patients he sees have orthopaedic complaints.
Dr Nanda Kumar P, of Al Rafa Polyclinic, said: “Over the years, the number of patients coming to me has definitely soared. Various reasons contribute to that. The upsurge in the population in Qatar also has a role to play.”
According to the doctor, back sufferers range in age from 20 years old to 50.
He said: “Faulty posture, long hours of standing, slouching while sitting, carrying heavy weights, bending and sitting for long hours in front of the computer. All of these account for the majority of back problems in Qatar.
“Pregnancy in women causes backache and so does a pot belly in men. Traumatic causes of backaches arise from injury, falls, accidents, abscesses and inflammatory causes. Slip discs mainly happen due to the lifting of heavy weights or due to some injury.”
Chronic pain in the lower back is also a continuous source of irritation for some suffers.
Dr Kumar said: “Smoking, psychological morbidity, cardio pulmonary diseases and poor work conditions seem to be staging such chronic back pains. The low income groups including the labour class and domestic help are also quite vulnerable to this problem.”
Another common problem is osteoarthritis, which mainly afflicts patients over the age of 45 due to cartilage wear and tear – a problem often exacerbated by a sedentary lifestyle coupled with bad eating habits and obesity.
Dr Kumar explained: “Obesity is a crucial factor here. While standing the body weight is distributed equally on both legs. While in locomotion the weight-bearing joints take six times the weight of the whole body weight. So if the person is obese the hip, knees and ankles crumble under the pressure of excess weight. These people tend to develop osteoarthritis at an early age.
However, there is help available for back pain sufferers – and in some cases it is not too late to fix the damage.
Browny Mathew, a physiotherapist at Al Rafa Polyclinic, explained: “You can delay the degeneration process by physiotherapy and proper guidance. Wear and tear of joints is mitigated to a certain extent if correct postures, proper exercises, weight reduction and diet control are followed.”
Of course, the best way to prevent back pain is to live a healthy lifestyle.
Dr Siddiqui, a doctor from the UK, said: “Obesity leads to various medical problems. In a sedentary lifestyle there is not much movement of joints. If they stiffen up they will buy problems later on in life. Ankles, knees and hips are worst affected by excess weight. A lifestyle change is a must.”
Interesting article. For more information, please go to www.backpainloss.com

Back Pain at Work

2009-02-13T07:39:00.000-08:00

Here is some support for the ideas put forward in www.backpainloss.com
4 ways you can prevent back pain at work
By Shari Rudavsky
Posted: February 12, 2009Post a CommentRecommend E-mail Print Share Del.icio.us Digg Reddit Yahoo Google A A At some point in their lives, eight out of 10 Americans experience back pain. This includes people whose jobs entail lifting heavy loads as well as those who do nothing more strenuous at work than carry a cup of coffee to their desk.

So it might seem like there's not much one can do to prevent the inevitable.

Think again, says Amy Rice, a physical therapist and administrator at the Center for Pain Management. Most complaints result from cumulative insults rather than a sudden injury, even if the onset of pain is immediate.

"Most back pain is really the result of years of wear and tear to the spine," she says.

Here are a few tips to help you overcome bad work habits that could be leading to back pain:

1. Make sure you're in a good seated position: Much of that has to do with the height of your work surfaces, Rice says. Elevate your chair so your elbows are at the level of your work.

Your feet should be flat on the floor. If your feet can't reach, get a foot rest that will fully support them, Rice says.

"Your feet shouldn't be dangling," she says.

2. Check for back support on your chair: "Not every chair fits every person," Rice says.

Your chair should have an adjustable back, so you can position it in a way that provides you good support.

3. Pay attention to where your work is: Position your monitor about eye level, so you're not craning your neck to see.

"A lot of people sit where the keyboard is in front of them but their monitor is off in a corner of their desk. That's really not good," she says.

Place the work you are doing right in front of you.

4. Make healthy choices: Smoking may seem to have no connection, but smokers are twice as likely to develop back pain as those who don't smoke, Rice says. Staying hydrated, exercise and getting enough sleep can also help ward off back pain.
Hope you enjoyed.
Paul

Pregnancy and Exercise

2009-02-13T07:26:00.000-08:00

Here is an article from the Food Magazine

Pregnant women have to face several health related problems and discomforts during their pregnancy time. The most common and maybe the most annoying of all is the backache. Most of pregnant women suffer from backaches, which can range from being severe to being mild, but still nagging.

The causes

When a woman gets pregnant and as she advances ahead in her pregnancy term, the baby inside her is developing and growing bigger in size as well as weight. Carrying this constant load everyday and all through the day and night can make the back muscles weak. This results in back pain.

Other factors, like changing body posture and poor mechanism of the body, also cause back pain in pregnant women.

The exercise solution

While there are other factors that can also cause pain in the back of a pregnant woman, weakening of the back muscles is the most common cause for this pain. Hence, the solution lies in strengthening these weakened back muscles.

You can go for exercises like walking, swimming or bicycling to make your back strong. You can ease back pain a little bit by maintaining the right posture.

There are some exercises that you can do to help you make your back strong and help you endure the weight of the baby.

Keep a straight back while sitting and keep your arms on the arm rests relaxed. Bend forward gradually while your arms fall freely. Hold it for some time before you are back to your initial position. Do not bend your back through the exercise. Repeat it about 5 times.

The back press will help you make your upper back stronger and your body posture will also improve. Stand with your back against a wall. Allow your feet to be 10-12 inches from it. Use your lower back to press against that wall. Hold it for some time and relax. Do it 8-10 times.

Distribute your weight between your knees, hands and back by going on all fours. Now, do a rocking motion back and forth. Do this while you count to five. Bring yourself back to initial position. Now, try to bend your back, bend it as far as possible. Repeat it 5-10 times.

This is quite interesting and contains some good points.
Please take a look at www.backpainloss.com for some more information.
Paul

2009-02-07T06:09:00.000-08:00

Hi again
From the Los Angeles Times, bet they don't have snow problems.
Exercises for a strong back
Don't overlook this important body part or pain and stiffness might crop up. Three Los Angeles-area trainers offer their favorite moves.
By Jeannine Stein
February 2, 2009
The back often gets short shrift when it comes to strength and conditioning because people tend to focus on muscles more prone to easy definition, such as those in the arms, abs and chest. But neglecting this body part can lead to trouble: aches, stiffness, chronic pain.

A healthy back is flexible, allowing you to bend, turn and reach without even a twinge. It should also be strong, since it helps stabilize the rest of the body. But because many of us sit all day with shoulders rounded forward, our backs have become weak and stiff.

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"Having a strong back is huge," says Torri Shack, a trainer at Sky Sport & Spa in Beverly Hills. "The stronger your back, the more weight-bearing exercise you can do. People think your abdominals are just your abdominals, but the stronger your back, the stronger your stomach is going to be. A strong back also allows you to do more and different types of ab exercises without feeling pain."

To help restore backs to their proper shape, we asked three trainers for their favorite back exercises. Repetitions and set numbers are given only as a suggestion, so adjust numbers up or down according to your fitness level.

Torri Shack

Trainer, Sky Sport & Spa, Beverly Hills

For the back, I like doing a combination of body resistance and weight-bearing exercises.

* My favorite overall back exercise is the front plank. I tell my clients to do it in the morning and before they go to bed. It's really simple, and you can do it anywhere. Facing the floor, support your body up on your lower arms and your toes, and try to hold it for a minute, eventually progressing to a minute 15 seconds, a minute and a half, etc. To create more instability, raise the right leg, then the left leg, holding for 10 seconds. That move strengthens the overall core. The plank helps people begin to increase the weight they lift because they have a stronger back.

* The other exercise I like is the Superman, where you lie on your stomach, with hands and legs outstretched. Lift the arms and legs at the same time, hold for 10 seconds, come back down and do it again. Work up to doing sets of those 10-second intervals for a minute. To add more resistance, do this while holding water bottles or cans of soup. This especially targets the lower back.

* A more advanced exercise is dumbbell pullovers on a stability ball. Rest the upper shoulders and head on the ball and place feet on the floor. Hold one dumbbell with both hands, arms extended overhead, directly over the chest. Squeezing the lats and keeping elbows straight, lower the weight over the head, then bring the weight back up.

* Another favorite is the reverse fly, which is great for people who have shoulders that roll forward. Sitting on a bench, bend over so your chest is between your knees. Start with dumbbells down by your feet, and then raise them up to the side, giving the back muscles a little squeeze. Keep arms parallel to the ground, or just a little bit higher. For weight-bearing exercises, do one to three sets of 12 to 16 repetitions, using light weights.

Rob Sham

Fitness manager at Bally Total Fitness in Culver City

The back is part of the posterior chain, which is all the muscles that make up the backside of the body, including the upper and lower back, the glutes, hamstrings and calves. Also included are your rear deltoids, or shoulder muscles. The whole shoulder girdle stabilization is key, since it's one of the major areas that gets injured.

Most people sit hunched over, and when the shoulders slump forward, that stretches out the muscles in the upper back. Sitting in that position for a prolonged period of time shortens the muscles in front. Also, people often complain of upper back and neck tension, which can be addressed with flexibility training. They often scrunch their shoulders up.

* For an upper trapezius stretch, sit in a chair facing forward while maintaining good posture. Holding onto the chair with the left arm, gently pull the head toward the right shoulder with the right hand. You should feel a mild stretch, but it shouldn't hurt. Repeat on the other side.

* If your shoulders are rounded forward, you need to strengthen those muscles that will pull your shoulders back again. One good exercise is the T-bar row, or a high row. On a machine meant for this exercise (where the weight is on a fulcrum), grab the weight and start pulling it toward your chest with your elbows out to the side.

* Dead lifts target the hamstrings and glutes and incorporate the lower back. It may sound intimidating, but it's a very functional movement. Start with legs bent, making sure the spine is in alignment. The only movement is bending forward at the waist to raise and lower the weight from the ground. If you don't have full range of motion, you don't have to lower the weight all the way to the ground. Always start with light weights, and do about 12 to 15 repetitions.

Gregg Miele

Beverly Hills-based trainer and owner of Selfdiscipline.com

Some good information, stay well and forget: www.backpainloss.com

Back to back pain

2009-02-07T05:58:00.000-08:00

Hi,
The weather has been on my mind, so I did a trawl round the net and will show some of the good stuff before I get back to my own thoughts. Some thing from Med page today
enjoy
Medical News: Back Pain

Exercise Is Neglected Therapy for Chronic Low Back and Neck Pain
By Michael Smith, North American Correspondent, MedPage Today
Published: January 30, 2009
Reviewed by Robert Jasmer, MD; Associate Clinical Professor of Medicine, University of California, San Francisco Earn CME/CE credit
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CHAPEL HILL, N.C., Jan. 30 -- Less than half of patients with chronic low back or neck pain are prescribed exercise, one of the few moderately effective interventions, researchers here said. Action Points
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Explain to interested patients that exercise has been shown to be moderately beneficial for chronic low back pain, but less is known about how often such an intervention is used.

Note that this study found that less than half of the patients who could benefit from exercise are getting a prescription for it.
In a survey of nearly 700 patients with chronic low back or neck pain, only 14.4% were prescribed exercise by their physicians, Janet Freburger, Ph.D., of the University of North Carolina at Chapel Hill, and colleagues reported in the February issue of Arthritis Care & Research.

Physical therapists, on the other hand, were more likely to prescribe exercise to such patients as were chiropractors.

Although studies over the past 10 years have shown that exercise is beneficial for chronic low back and neck pain, Dr. Freburger and colleagues said, "less is known about exercise prescription in routine clinical practice. Who is prescribing it? Who is getting it? What is being prescribed?"

So they conducted a telephone survey, part of a larger study of the prevalence of chronic back and neck pain in North Carolina, the researchers said.

For this analysis, the researchers studied patients with chronic back or neck pain who completed the exercise section of the survey and who in the previous year had consulted a physician, chiropractor, or physical therapist.

All told, the sample included 684 patients, including 574 with chronic back pain and 110 with neck pain.

But only 48% of the patients were prescribed exercise, the researchers found, and -- although most saw a physician -- only about one in every seven said the physician suggested exercise.

In contrast, 63.8% of those who saw a physical therapist and 33.1% of those who saw a chiropractor were prescribed exercise.

In a multivariable analysis, physical therapists and chiropractors were significantly more likely than physicians (P<0.001 for both comparisons) to prescribe exercise.

Other significant predictors of an exercise prescription, the researchers found, were female sex, having greater than a high school education, and being on workers' compensation, at P=0.004, P=0.007, and P=0.01, respectively.

To be sure, many physicians who did not prescribe exercise referred the patients to physical therapists who did. Of those respondents who saw a physician and did not receive exercise instruction, 26.3% saw a therapist and 9.7% saw a chiropractor who did prescribe exercise, the researchers found.

Among the subset of patients who were prescribed exercise, the researchers found, physicians played a larger role. The investigators said 28.6% of respondents reported they got the suggestion from their physician, compared with 46% from a physical therapist and 20.9% from a chiropractor. Another 4.6% said they got the suggestion from more than one provider or did not specify a source.

Among the study limitations, the researchers said, is that they relied on patient self-report of exercise prescription, type, frequency, and duration.

The study was supported by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, the Agency for Healthcare Research and Quality, and the National Institute of Nursing Research. The authors did not report any conflicts.

Hope this is of interset. More to follow soon
Paul.
Dont forget, always got stuff at www.backpainloss.com

Only in England

2009-02-04T10:21:00.000-08:00

Hello people
Nothing about backs today. I feel like a whinge today.
Last Sunday we had a bit of snow, 20 centimeters some places. I had a twenty mile drive in what, for us, are Arctic conditions, the snow was, after all from Russia. At least that's what the radio said.
It also said, as I was driving at speeds from 20 to 40 mph, that unless your journey was urgent, stay at home. Then the guy said London was closed. All buses cancelled the underground closed and the overground shut mostly as well. Except for East Anglia, where they get the worst weather in the south of England.
My destination normally has a workforce of 2000, it peaked on Monday at 400. By lunchtime people were drifting off home.
The national news was all about finger pointing, and laying blame. This weather had been predicted for 3 days, so why, so to speak, were caught with our pants down again? There is a prediction of snow again tonight, worse than before, and I have a journey up a Motorway again. No special tyres, no shovel in the car, just drive slow and hope there is some traffic on the roads to clear it.
The other choice will be stay home and make a snowman.
I also started a diet and exercise plan Monday, looking to get thin and lithe again.
Take care
Paul

So now for something completley differant.

2009-01-31T09:40:00.000-08:00

Hi Everyone.
I've been lazy and not put up a blog lately.
I have been doing something and one was reading Bob Proctor, of The Secret, latest offering and its great.

Stop Begging! Start Manifesting
by Me
Those of you who have read The Secret, or seen the DVD, remember that first spark of hope you felt when you watched The Secret? I clearly remember the desire that filled my heart, I thought, Yes, I can make my dreams come true – FINALLY!

But how many of you soon saw that hope dwindle into frustration? what were you supposed to do? Did you (truth time now) start to mutter things like:

- “It seems to work for other people, but I just can’t get it right.”

- “I’m frustrated sometimes it seems to work, but sometimes not. What’s the secret ( little s)?”

- “Why am I having so much trouble?”

- "Is the universe is against me.”

- “I’m trying very, VERY hard but still nothing is happening!”

Well, surprise, surprise, you’re not alone. About 97% of people also couldn't’t make the Law of Attraction work for them the first time round. I suppose if you about it, just like anything else, you have to practice many times before you see success. A child doesn't learn to walk without falling over a couple of times, well I certainly didn't?

But in practice, everything is easier said and done. When things don't go your way, it’s hard to stay positive. And it’s especially harder to stay positive when the evidence all around you screams negativity . Take the economy, while we still have one, or senseless acts of violence such as those recently seen in Mumbai.

And do you know what happens when you fail to stay positive? That’s right – you start attracting negative things in to your life.

So how can you make the Law of Attraction work for you – without getting frustrated? How do those who successfully implement the Law of Attraction do it with such confidence and finesse?

Well, here’s three quick tips so you will never feel frustrated or tired of begging from the universe, because you know how to start manifesting like a pro.

1. Allow Yourself To Receive

Just like a lost child who approaches a police officer and asks, “Excuse me Sir, can you tell me how to go to the post office? Can you? Can you? Can you? Can you? Can you?” Well, if the child goes on and on asking, the police officer can’t even give an answer, right?

Well, it’s the same thing with your mind. If the only thing your mind is doing is transmit, transmit, transmit, the universe — which is trying to respond — can’t give you a single thing because you’re not allowing yourself to receive!

So, have the confidence in yourself and stop exhausting yourself by running around person to person begging for riches, and then wondering why nobody is dropping a penny in your cup (Hint: It’s because you’re running away too fast for them before they can even reach for their wallets).

Just think of your desires and leave it out there, go away, and trust that your cup will be filled with gold coins (or whatever it is you asked for) when the time is right.

2. Be Patient With Yourself

Receiving takes time.

Sadly, many people give up just short of the finish line because they’ve decided that if it’s not working by now, it’s never going to work at all. Worse still are those who throw in more and more energy because they think that with more resources, the results will come faster.

This is like expecting 9 mothers to conceive and deliver a baby in 1 month. You also can’t bake cookies in half the time by doubling the temperature. You’ll end up with burnt toast that is inedible.
In simple terms: Everything in this world has a natural development time, and this fact will not change no matter what resources you throw at it.

So relax and be patient. Remember that you too, as part of the universe, are also governed by the laws of the universe, and you cannot change the natural development time.

If you remember this, you will less likely work yourself up into frustration, or worse, push yourself into a downward spiral of negativity.

3. Support and Educate Yourself

Like the child who is learning how to walk, you need support. You are starting on a great journey, at least get a map, better still an experienced guide. You need guidance on how to do it, and also the role models to look up to.

Many people give up because they think that “The Secret” is the “be all and end all” solution. Well, it’s NOT. “The Secret” is just a small portion. It was never intended, and has never been, the whole answer.

Coming to the conclusion that the Law of Attraction doesn’t work when all you ever did to educate yourself was watch “The Secret” 19 times (without looking at changing the habits of other areas of your life) is like coming to the conclusion that exercising is not an effective way to lose weight because all you did is run on the treadmill for 2 hours a day (but you’re still stuffing yourself with fried foods and cheesecakes).

So seek and be hungry for new knowledge. Also, make an effort to be amongst people or communities where you can support each other, learn from each other and also share new knowledge that you have found.

While the Law of Attraction is not an overnight delivery service, it will indeed deliver, if you do your part too!

Check out the site here – go to http://www.the11forgottenlaws.com/?p=372

Tags: law of attraction, bob proctor, the secret

So not my usual offering, but helping people is my passion. First their health, why not aspects of life, and this program will enable and empower.
Be fantastic.
Love
Paul

Family Fun

2009-01-14T11:02:00.000-08:00

Hello
My daughter, Elizabeth has a problem with her foot.
For years she had severe pains in her legs, pelvis hips. After visiting an Amatsu trainer, who was also a good therapist, the problem was identified as being in foot. I have mentioned this before because it illustrates cause and effect.
The foot was the cause of a lot of pain and it effected her whole body. At the moment I am mobilising her foot, releasing the muscles of her leg and trying, bad word that, to minimise the pain.
My wife has problems with a knee, and we worked out that this was due to stubbing her toe, causing an incorrect walking posture and pulling muscles all over the place. I released a very tight toe and massaged her calf and thigh and she is walking better, doesnt help that a **** (fill in your own words) at Westminster council stitched her up and she now has no job! But I cant release, mobilise or treat that.
My Mum had a bad back that would not be treated, but I used Emotional Freedom Technique and all is now well.
My Gran daughter gets little scrapes and bumps and asks for a massage, Reiki us ally works.
But who works on me?
If you have a bad back, Sciatica, or any number of health issues, you may find a look at www.backpainloss.com of interest.
Regards
Paul

Stiff as a board

2009-01-12T10:32:00.000-08:00

Here is a short areicle from live journal.
"After a day of shoveling and housework yesterday I managed to wrench my back pretty bad but after some meds and a heating pad I was felling pretty good until I went to bed. I awoke this morning barely able to move, my back had tensed up over night and made me as stiff as a board. Every move I make brings tears to my eyes, the pain is excruitating and made 10 times worse by kids who want to climb all over me and not listen to a word I say. I have taken countless medications today from tylenol and ibporfen all the way to a muscle relaxor. I have used ice packs and heating pads. I have even used topical pain relieveing gels like Biofreeze and still can barely move. And then the news so kindly informs me that we are under a winter weather watch until Tuesday morning which means more snow and more shoveling. The even thought of more snow makes me want to cry, I do not know if my body can take another another round of shoveling so soon. It hurts to move and I know I have to go to work tomorrow as I have things that need to get done."
Dont overexert yourself and expect to be fine next day
As usual if you want more related info, goto www.backpainloss.com
Be well
Paul

Work and Back Pain

2009-01-11T08:26:00.000-08:00

From personal trainerreport

"How to Prevent Office Back Pain
An office job can cause a lot of back pain. Here is how to avoid back pain with tips that you can do at work.

First, adjust your chair so that your elbows are even with your work surface. This will keep you from leaning over your work and causing back pain in the upper back area. Also, make sure that your computer monitor is positioned so that you can see it without staining your neck. Neck stain can lead to pain in the upper back, as well.

Next, try adjusting the lumbar controls on your office chair. If your chair doesn’t have a lumbar support option you can use a lumbar pillow to support your lower back. This keeps the back in a much more natural position and helps create better posture, which is always good for the back.

Frequent breaks are important to keeping back muscles loose and relaxed. During your breaks, take time to do simple stretches such as touching your toes and twisting at the torso. This will keep the muscles limber.

A good exercise that helps prevent back pain is the wall press. This move is a lot like a standing push-up and does wonders for your back. Stand a few feet away from a wall that has very little on it such as pictures and decorations. Place your palms on the wall at about shoulder height and a shoulder width apart. Slowly bend your elbows until your nose is touching the wall between your hands. Make sure that your feet are still firmly planted on the floor. Then, raise yourself back up. Repeat this movement five to ten times. You may feel your back pop as the stress is relieved in your back.

Last, try to do your work standing up. Standing puts the least amount of pressure on your back. Try pacing as you talk on the phone or get a keyboard stand that can be raised.

These tips can keep your back healthy while you work without interfering with your workflow. That will make you and your boss happy.

For more tips on getting healthy try reading ebooks, such as Turbulence training review

The author, Aaron Patterson, went from couch potato to kickboxer in less than a year! His favorite passion is helping people get off their butts and start leading healthier, more active lives through his Website, http://www.eliminatetheweight.com"

Now the holidays are well and truly over, back to the office and the habits of your workstation.
Go to www.backpainloss.com and get some advice.
Paul

More Golf and Back Pain

2009-01-08T12:43:00.000-08:00

From Super Article.com the article directory

"What Causes Golf Back Pain?

Why it that golf back pain is such a common complaint in golf and amongst golf players on any course?

Does golf back pain have something to do with the game or do most players bring back pains acquired elsewhere into the game?

While it is true that there are golfers who started having back pains and related problems long before they set foot on the course, there is clear evidence that golf does cause back pain, especially to those who do not exercise and condition their bodies for the game.

One reason is that many of the golf back pains are aggravated by playing the game for long periods.

So why do many golfers continue to suffer in silence and yet simple golf specific exercises can permanently cure a golf back pain for good? The following effective, but simple exercise has helped many golfers gain more endurance to play golf the whole day without experiencing the usual nagging lower back problems that are extremely common on the course.

This golf back pain exercise also does an excellent job in adding endurance and strength to the muscles and usually makes such a tremendous difference in your strength that you have to try it to believe and experience the impact for yourself.

This exercise that cures golf back pain is done by lying flat on the floor on your stomach with your hands at your sides. You then raise your chest and upper body as well as arms and legs as high as you can. You do this so that your stomach supports the weight of your entire body. Hold the position and go for a count of 10. Doing this simple exercise for 2 sets daily will completely eliminate your low back pain for good.

Keeping yourself golf fit by getting involved in a good golf specific exercise program will keep any golfer free from golf back pain."

I do hope there are some golfers who will gain some useful information here.

For more, as usual, go to www.backpainloss.com

Paul

Things arn;t what they seem

2009-01-08T11:25:00.000-08:00

Good evening.
Its 7:30 and Croxley Green is dark, and quiet, except for the emergency vehicle that just dashed up the road, sirens blaring My wife and son have just got back from a days work in London. Which brings me to my subject today, my wife and her left knee. Sounds the title of a bad film.
For some time my wife, Theresa, has sufferd with her knee, I have massaged it, given Reiki treatments, but it still hurt her. So last night I sat down with her and had a little play.
I have probably said before that if someone has a problem in their body, the cause need not be in the surrounding area. My daughter suffered an overbite that was not sorted till her ankle was put right, well rightish. But thats another story.
So I looked at Theresa knee, her calf, ankle and finally arrived at her big toe after she complained of a pain there. I probably should have gone there first.
The toe was rock solid, there was no movement in any plane. It would not rotate, go back or forward, twist or compress or extend.
When a human walks, the action is basically, heel strike, foot laid down, then spring off the big toe and transition to the next step.With a solid toe, Theresa was walking badly, putting stress on her ankle, calf, thigh and lower back.
I mobilised the toe, worked on the ankle, calf and thighs.
By working on the calf I was able to help her Sciatic problems as the calf, from behind the ankle to the belly of the muscle forms a major part of the Reflexolgy massage point for sciatic pain.
There has been an effect, if not a complete cure, as the knee problem appears to have changed somewhat.
I will continue to monitor the situation.
If you want information on back pain, as this is the core subject of the blog, please go to www.backpainloss.com
Bye for now
Paul

My Grandaughter

2009-01-06T10:58:00.000-08:00

Hello Everyone.
No, Amelia does not suffer from back pain, she is a healthy, happy six year old who started back at school today. She did, however, manage to get sick today.
I had just finished a 20 mile drive down the M1 from Luton, to Watford, dropped off a couple of friends and made my way home.
The weather has improved on the route I take. Monday we had snow and the temperature has been down to -10C. Not a lot for some people I know, but before Christmas I was enjoying almost balmy weather.
Then we had the Nativity and Amelia was an Angel, type casting there, the new year saw a slight drop. But now we have Arctic winds and stuff.
So I got home. my daughter had fed Amelia pasta, but not for long. After clearing up the mess I sat and talked with Amelia, she had bumped her head at school, six hours earlier and we thought concussion. We did the tests, I gave a Reiki treatment and she slept.
The pont of this?If someome is ill. ask for information, Amelia could have been hurt, she told nobody at school. My first reaction was a bug, till we talked more.
It is always important to obtain all the information you need.
So remember, if you want information on back pain, then look at www.backpainloss.com
Bye for now
Paul