All of us experience stress and anxiety in our lives. We are all familiar with the sources of stress and anxiety. They include financial concerns, work deadlines, providing for our children, countless tasks to do and errands to run, heavy traffic, relationships with co-workers, family relationships, and the list goes on. The irony is that the responses of our physical bodies that are designed to protect us can turn against us when stress and anxiety is without relief or prolonged. Under stress, our heart rate and blood pressure increase to provide our brains with more blood flow for oxygen and nutrients. Our blood sugar increases to provide us with more energy as we would need in a crisis. Our blood is routed away from our intestines in order to provide energy for the large muscles in our arms and legs for fight or flight. If the source of our stress and anxiety subsides after a brief period of time, our bodies return these functions to their normal process. If the source of our stress and anxiety remains constant then our physical responses become harmful to our health. We begin to experience insomnia, joint and muscle inflammation and pain, fatigue, hypertension, perhaps heart constriction, indigestion, higher cholesterol levels, impotence, either lack of or excess appetite resulting in weight loss or weight gain, weakened immune system making us vulnerable to colds and flu, and so on. Emotionally we experience feelings of irritability, impatience, lack of sexual interest, lack of concentration, depression, restlessness, excessive alertness and reaction to normal external stimuli, or feelings of being constantly overwhelmed and helpless.
Our bodies need time to recover from being in crisis mode due to stress and anxiety in order to restore normal physical balance and functioning. We need a break from and relief from the stress and anxiety in order to maintain our health. Some of us have had experience with prescription, synthetic drugs to ease anxiety and stress, but have suffered the potentially harmful and discomforting side effects which, ironically added to our feelings of stress and anxiety. Fortunately, many of us have discovered substances provide by nature that our bodies readily absorb and utilize to deal with stress and anxiety without the possible harmful side effects of prescription, synthetic drugs.
When dealing with stress and anxiety, our bodies need a proper balance of vitamins and minerals that can be obtained in multivitamin formulas some of which are specially created to provide extra stress protection with calcium, potassium, magnesium, a full spectrum of B vitamins and pantothenic acid.
Essential fatty acids provide us with Omega 3 and Omega 6 which help balance blood sugar levels, blood pressure, and provide our neurotransmitters in our brain to function quickly and efficiently. Essential fatty acids help reduce joint and muscle inflammation and fatigue, and enhances the functions of our respiratory and intestinal digestive system providing our muscles organs, and brains with the oxygen and nutrients needed to deal with stress and anxiety. Flaxseed oil with lignans and fish oils which have been filtered to remove heavy metals can provide us with the essential fatty acids that we need for dealing with stress and anxiety.
GABA i.e. Gamma-aminobutyric Acid, which is an amino acid, effects the neuro-receptors in our brain. This helps us deal with stress and anxiety by lowering over-reaction to potentially stress causing stimuli and enables us to be detached in an emotionally healthy way providing us with the calmness and poise we need to deal efficiently and effectively with what we are presented.
Herbs e.g. skull cap and passion flower can help us relax and receive the rest and sleep that we need. L-tyrosine is an essential amino acid often used to treat insomnia, depression and anxiety as well as helping to control appetite and elevate our mood. Melatonin and herbal formulas are available to us to provide the restful, restoring sleep we need in order to deal with anxiety and stress.
Aromatherapy which is the use of aromas from plant essential oils can be added to our baths, used in massage oils, or released into our living space with aromatherapy candles.
The aromatherapy essential oils that are most effective in easing stress and anxiety are bergamot, cypress, geranium, jasmine neroli, rose, sandalwood and ylang-ylang. Lavender is the most popular essential oil used to provide us with a feeling of calm and well being.
These are just a few of the all natural substances and formulas available to us to help keep our bodies healthy as we experience the stress and anxiety that accompanies our too often hectic and prolonged stressful life experiences. Other all natural formulas that increase the functioning of our brains in the areas of attention, concentration and performance are also available to us. Our bodies need extra help in dealing with stress and anxiety. Cognitively and emotionally we need breaks and periods of rest and release from stress and anxiety. The safest, non-addictive way to obtain the help we need for dealing with stress and anxiety is with all natural health care products that do not present the possibility of harmful side effects that actually increase stress and anxiety.
A common misconception about sleep disorders is that an insomnia symptom is simply not being able to sleep. Actually, it is a lot more complicated than that. Insomnia is a complex problem that affects the nervous system and which can also be closely related to breathing problems or other chemical disorders. The problem of not being able to sleep is really only one small symptom amongst many others. All the symptoms need to be examined if you want to avoid what could be a very serious disorder and one that can progress and even become fatal if you are not careful.
Once you detect the early signs of insomnia like not being able to sleep, you need to look further and take extra precautionary measures to avoid the worsening of the problem. You can completely complicate your system by neglecting it and, although insomnia may start with very simple symptoms, it may progress into a deadly situation very quickly.
Lets not get ahead of ourselves, however. There are still some very simple and minor symptoms of insomnia which can definitely be treated fast without taking any drug medications. Oftentimes we find there is nothing to worry about. Still, this is something that must be determined according to the other possible symptoms that would indicate a more serious problem.
Heres how to determine if your problem with not being able to sleep is actually more serious than you thought. Have somebody watch you at night when you are sleeping. Have them examine your breathing patterns and look to see if you seem to be struggling at night to get a good, full breath. Are you snoring at night or having any strange sounds coming from your nose? This could indicate a problem with your breathing which is the cause of a more serious disorder known as sleep apnea. Similarly, are you having a prolonged period of days or even weeks where you generally seem sluggish and in a bad mood? Are you without energy almost all the time? Prolonged periods that stretch beyond two or three weeks can also indicate a more serious disorder that should be examined by a professional.
Some sleep problems are just due to certain changes in the body, including hormonal changes that affect the pattern of an individuals sleep. Oftentimes medications can complicate these problems and compromise the sleep activity of a person. The daily routine and the food that a person eats are also things that can contribute to more mild cases of insomnia but these conditions should also be watched because, in combination with a personal tragedy or other psychological problem, they can lead to more serious cases of stress or depression that bring about a more serious case of insomnia.
Once the simpler symptoms begin to occur on a regular basis or begin to build up and overtake the person, it is time to see a doctor. These symptoms may build up so that you experience total difficulty in falling asleep almost everyday and early morning awakenings with a constant desire to sleep during the day. It may also take you a couple of hours to get back to sleep and you may be feeling a bit irritated and full of anxiety most of the time. These compounding symptoms deserve a little bit of extra attention and may indicate a more serious case of insomnia.
Although it is very normal for individuals to have any one or two of these symptoms, experiencing all of them constantly may indicate a more serious disorder.
When you are experiencing even some little signs, take some quality time to think whether you are having a normal case of sleeplessness or not. You might be suffering from insomnia and need to go discuss it with your doctor. Its better to be safe than sorry and then you can rest assured that everything is going to be just fine.
Detach Yourself From Your Weigh-loss Ambitions For Dieting Success
By: Justine Richards
Here is a self-help technique that really helps you focus on and achieve your weight-loss goals. Gurus have espoused the art of detachment as a way of turning your dreams into reality. Usually they associate this technique with lofty goals such as perfecting human relationships or achieving spiritual harmony. I have news for you it works for your weight-loss ambitions too. You should not make the mistake of believing that detachment is easy. In fact it is the hardest step to manifesting what you want. The harsh reality is that most people fail in their endeavors due to an inability to let go of their presumptions and believe utterly that what they want will come true. Call it faith if you like. But if you can detach from your fear of a negative outcome you will achieve fantastic results.
Have you noticed that sometimes you have an idle and relaxed thought about something or someone and the next thing that person or thing pops up in your life? Say for instance you wonder what happened to an old school friend. You arent worried about it, just inquisitive. You give it some thought and then carry on with your life. Often, very often, the friend pops up out of nowhere, saying they were thinking about you and decided to track you down so you can get together and reminisce about old times. Or maybe you wonder casually where you can find an oak tree to plant in your garden. And then you drive past a plant nursery and there is a big sign saying. Special on Garden Oaks, Hundreds in Stock. This happens to us daily and we think of it as coincidence. Actually this is the art of manifesting in action.
Essentially detachment means applying this kind of idle and unworried approach to everything we do, including losing weight. You simply have to lose the worry, the anxiety, and the fear. All you will be doing is cutting yourself off from the illusion of what tomorrow may bring. If you can do that you are on the way to manifesting your trim new body. Right now everything you are feeling is creating your reality. So how do you detach from your hearts desire so that it can manifest? The key to it is to let go of the notion that what you want is absolutely necessary in your life. In fact nothing is necessary if you really want it. It sounds paradoxical and it is. It also happens to be the truth.
Lets face it. You want to lose weight but there are thousands of other paths you could have taken. Your weight-loss ambition is a fairly arbitrary choice. The universe does not depend on it. Not even you or your family depends on it. So center yourself, find out where you are right now, find the beauty of the moment, and understand your weight-loss ambitions for what they are. They are subsidiary to the issue of being alive in the now. Here are a couple of steps to assist you in looking at your life, and your weight-loss ambitions, in a completely new light. Write down your thoughts in a notebook. It concentrates the mind wonderfully and brings previously suppressed thoughts to the surface of your consciousness.
1. Find the beauty in everything, even the unpleasant and difficult parts of your world.
2. Contemplate all the good things that have resulted from hard and unpleasant situations in your life.
Analyze your current experience to find qualities that will enhance what you intend to manifest. Visualize the positive outcome.
4. Once you have identified the beauty and abundance of your current situation, only then will you be able to change the situation and manifest. Concentrate on this.
5. Face up to your experiences. Do not suppress the things that have happened or are happening. This is what gets you stuck in a rut and this is poison to manifestation.
6. Every cloud has a silver lining. It is darkest before dawn. These clichés are based in a timeless truth. The greatest good comes out of the most trying of circumstances. That is why you should revel in hardship and difficulty.
7. Realize that you are rooted in your circumstances as they are today. They are molding you for tomorrows reality. So bless all parts of your life and you will be astonished to see what happens to the dreams you are trying to manifest.
How To Feel Comfortable With Your First Hot Stone Massage Session
By: Chris Turley
Hot stone therapy is a relatively new form of massage. While there are those who jump at the opportunity to try something new, there are some who are wary about engaging in something unfamiliar to them.
This is why having a hot stone massage therapy for the first time may be a little uncomfortable for some people. Not knowing what to expect or not knowing what this will bring about are some of the factors that cause a person to be anxious.
Fortunately, there are ways you can do to feel comfortable and to ease your concerns. Here are some tips you will find useful:
1. Knowing all about hot stone therapy is one of the keys to feeling comfortable for your first hot stone massage session. You may learn and study about it by reading books or researching online so you will have sufficient knowledge about it such as what to expect during the session, what the benefits of this therapy are and how to prepare yourself for it.
Some of the important things you need to know about this style of massage are:
The therapist will use basalt stones which are rich in Iron and are able to absorb and retain heat well. He or she will sanitize these stones and heat them in 120 and 150 degree water in preparation.
Traditional strokes of Swedish massage will be used while heated stones are being placed on key energy points of your body.
Stones of various shapes and sizes as well as massage oils will be utilized during the entire session.
The heat from the stones enables the muscles to release tension and to relax.
Some of the benefits you will get from this therapy include improvement of blood circulation and relief from pain and stress.
2. Communicating with your therapist is also another important aspect in having a comfortable massage session. Before undergoing a session, discuss with your therapist the following:
The therapists educational background and experience. It is essential that you have confidence in your therapists skills otherwise you will feel worried and uncomfortable during the session.
Preferences on things such as temperature, lighting and type of music.
Dont hesitate to speak up if youre not comfortable with the amount of pressure or the intensity of the stones heat.
Talk to your therapist if you are not comfortable about doing the massage in the nude.
3. Prepare for your therapy. If youre not properly prepared, it is very difficult to feel comfortable especially during a first time session so be sure to
Relax your mind and body by meditating or taking a hot bath before the therapy.
The truth is: theres nothing to be wary about your first hot stone massage therapy. After you experience how blissful, soothing, and comforting the whole therapy is, you will find it crazy that you ever felt uncomfortable.
Understanding The Kinetic Chain - A Personal Trainers Guide To Movement Dysfunction Part 1
By: Dax Moy
In this current era of ‘functional’ training, core stability and balance-oriented training it’s easy to get carried away with learning what I call the ‘HOW’s’ of exercise.
HOW to balance on a swiss ball, HOW to integrate movement patterns and HOW to devise exercise programmes that have a high transfer into ‘real life’ situations.
After all, these are FUN elements that demonstrate a greater application of knowledge, skills and abilities to our clients. Or do they?
Interestingly, when asked, many of my students (all qualified personal trainers and therapists) had little real foundational knowledge of what makes their exercises ‘functional’ beyond “they have a carryover into real life”.
I call this a ‘lack of WHY?!’
This ‘lack of WHY’ is a ‘disease’ of almost epidemic proportions within our industry and one which, in my opinion, will keep us from ever reaching professional status if left unchecked.
Simply put, too many fitness instructors are prescribing exercise based upon the latest trends, personal preferences and outright exercise mythology.
This is like visiting your doctor and being prescribed medicine based upon ‘it works for me so let’s give it a go’. I’m sure that you wouldn’t be too impressed if this happened to you, but what about your clients?
What kind of ‘professional’ service are they receiving?
The aim of this series is to provide you with the WHY’s necessary to make your exercise prescription much more than a ‘hit and miss’ process and plant your feet firmly on the road to professionalism.
We start our journey with posture, the foundation from which our function, and ultimately all personal training is built.
What Is Posture?
According to the American academy of Orthopaedic Surgeons posture committee as far back as 1947, posture is:
‘That state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity, irrespective of the attitude in which these structures are working or resting. Under such conditions the muscles will function most efficiently…’
The key to the above statement is Balance, for it is balance or it’s antagonist imbalance that appears to be one of the major influences in creating structural deformation resulting in pain.
Indeed there is much evidence to suggest that chronic imbalance can result in Postural Distortion Patterns that can perpetuate the cumulative injury cycle. This appears to make sense, especially if the kinetic chain concept is applied to the equation.
The kinetic chain is best described as a movement system consisting of myofascial (muscular), Articular (joints) and neural (motor) components with each being dependent on the others for optimum performance, both statically and dynamically. This movement system requires precision of movement based on the alignment and mechanics of each joint as well as how these joints are recruited to create a movement pattern.
In simple terms, the movement produced at any joint in the kinetic chain directly affects the joints above and below it. Dysfunction in any one of these systems may have direct and detrimental effect on the function of its neighbours.
Clearly then, there is much to concern ourselves with when prescribing exercise and stretching programmes to our clients, as every programming decision we make will affect the systems of the kinetic chain. This is obvious of course, but have you ever stopped to think of it in this way before?
Now ‘understanding the WHY’ becomes much more important doesn’t it?
Why Do These Imbalances Occur?
Firstly, we are ALL imbalanced to some degree, even if our posture is considered optimal (we’ll talk about this later). This is because there is actually an inbuilt ideal imbalance between the muscles crossing any joint e.g. Knee extensors/flexors, plantar flexors/dorsiflexors. This is simply a reflection of the functional roles of these muscles and beyond the scope of this article.
The muscle imbalances that we must concern ourselves are those that create alignment distortions that affect structural function. These can be caused by but not limited to:
Postural Stress
Living, as we do, under the force of gravity has created a structure, which seems to have placed the ideal imbalance in favour of our extensors; after all, structure determines function.
Unfortunately, modern living creates a ’synthetic’ environment where sitting dominates our function and as a result affects our structure.
For simplicity, it is useful to think in terms of postural stress as ‘training for posture’.
Imagine ‘training’ 16 hours/day 7 days/wk for a specific event. You’re probably going to get very good at it aren’t you? Well, most people get very good at ‘bad’ posture!
Many posture experts tend to use VladimirJanda’s ’short and tight’ vs. ‘long and weak’ classification system (8) as a way of simplifying the processes that create and result from postural distortion and often classify muscles as ‘tonic’ and ‘phasic’.
This oversimplification tends to ignore individual differences in terms of ‘normal’ posture as well as making assumptions based purely on static posture.
When a muscle becomes facilitated (not necessarily ‘just’ short and tight) it increases in ‘tone’ and may decrease the neural drive to its antagonist. This is known as reciprocal inhibition and is a normal quality of the kinetic chain.
However,it becomes a problem when muscles that are supposed to be ‘turned off’ during a movement sequence remain ’switched on’. This has the effect of creating a situation known as synergistic dominance, where synergists are forced to take on the role of a prime mover due to inhibition.
Pattern overload
Using our ‘training for posture’ analogy above, it becomes clear that any movement pattern repeated often enough has the potential to create strain upon the tissues creating that movement.
This may create stress patterns in the joint structure, leading to arthrokinetic inhibition where the joint itself causes inhibition of the surrounding tissues or lead to synergistic dominance as an avoidance pattern.
It is important that the stresses applied to our joints be changed regularly through changes in exercise, loads, planes and ranges as well as changes to postural alignment, if pattern overload is to be avoided.
These receptors are capable of creating arthrokinetic inhibition in order to protect the joint from further damage.
Lack of core stability
This has been indicated as a possible cause postural distortion and pain. We all train for mobility but how many of us train for stability?
Just how much spinal flexion strength do we need in this vertically loaded body of ours?
Probably not that much! Simply stabilising the platform that our spines work off seems to improve the function most of the clients that I work with (myself included).
Other problems occur here when the tone/strength of Rectus Abdominis is greater than that of the Erector Spinae. Again, reciprocal inhibition and synergistic dominance have the opportunity to ‘take root’.
In Conclusion
Our postures are often the only clear indicators of the forces acting upon our bodies. More importantly, they illustrate our ability to cope with those forces.
A clear understanding of WHY muscular imbalance and postural distortion occur is fundamental to every exercise that you will ever prescribe.
With this knowledge of WHY, it becomes easier to see HOW, WHEN and WHERE to apply exercises and stretches to your clients in order to bring about functional and aesthetic improvement.
When, and only when, you can do this you will truly be applying personal to your training.
Three out of four people experience lower back pain. A majority of these pain symptoms normally subside on their own unless they stem from serious back injuries. Keeping fit and maintaining an active lifestyle can keep lower back pain at bay. Painkillers can also alleviate pain symptoms. However, chronic back pain can develop in some people, which may make additional treatment necessary.
The Anatomy of the Lower Back
The lower back is mainly composed of muscles which envelope and connect to the spine. The spine is a column made up of generally circular bones known as the vertebrae. Between each vertebra are tough elastic discs which allow the spine adequate flexibility. Fibrous ligaments connected to each nearby vertebra also work to support and strengthen the spine. The muscles that surround the spine help it accomplish a wide range of motion.
Enclosed within the spine is the spinal cord which houses the nerves connecting to the brain. These nerves which intertwine within the vertebrae are responsible for sending and receiving messages from all the different body parts to the brain, and vice versa.
Types of lower back pain
1.) Simple lower back pain
The most prevalent type of lower back pain is the simple lower back pain, also known as non-specific lower back pain. This means that pain symptoms are not caused by any other disease. A sprain, or an overstretched ligament or muscle can be a cause for pain.
So can minimal disc or facet joint problems that occur between vertebrae. Even for a physician performing several tests, it is impossible to determine the cause of pain and where the pain originates from. Because of this, nearly 19 in 20 cases of acute lower back pain have been diagnosed as simpler lower back pain.
A sudden onset of pain may follow the lifting of a heavy object, or after making an uncomfortable twisting motion. Some people wake up to lower back pain.
Simple lower back pain can range from minimal to severe. The pain may be concentrated on a localized region on the lower back and may spread to the buttocks and thighs. Lying prone on a flat surface can sometimes ease symptoms, but any movement of the back, like a cough or a sneeze can exacerbate the pain. Simple lower back pain is mechanical in nature as it can vary depending on posture or movement.
Simple lower back pain can ease by itself within a short period of time, in a week or two. In 3 out of 4 sufferers, pain symptoms disappear entirely or are significantly reduced in a months time.
Nine out of ten cases report the absence or considerable reduction of pain within six weeks. Although the pain symptoms do improve, they may reoccur periodically afterwards. Minimal twinges of pain may be felt in one instance or another after the first big bout of back pain. Other sufferers experience a persistence of these minor pains for more than a month or two, giving rise to what is known as chronic back pain.
2.) Nerve root pain
Nerve root pain is caused by a trapped nerve from the spinal cord that is subject to compression or constriction. Arising in less than one in twenty cases, the pain is felt along the course of the nerve and may travel down the leg, calf or foot. Often symptoms are more severe in the leg or foot than it is at the nerve origin. An example of nerve root pain is Sciatica, a condition where pressure is placed on the sciatic nerve, irritating it and causing pain.
Pain can range from mild to severe. Similar to simple back pain, symptoms can be alleviated by lying flat on a surface, or aggravated by back movement, coughing or sneezing. Other symptoms include tingling, numbness, and a feeling of weakness along the regions of the buttocks, leg or foot.
One of the causes of nerve irritation or pressure can stem from the inflamed conditions of a sprained ligament or muscle. Another is slipped disc, where the disc does not literally slip, but is manifested when its soft interior portion prolapses or protrudes out of a breach in the harder outer disc perimeter. This protrusion can put pressure on a nearby nerve and cause pain (refer to the separate leaflet on Prolapsed Disc). Other lesser known conditions may also cause nerve root pain.
Other Causes of Lower Back Pain
1.) Arthritis this condition is caused by inflammation of the joints. When it occurs within the spine, it can cause back pain.
2.) Osteoarthritis the most common form arthritis in older people.
3.) Ankylosing spondylitis may be manifested in young adults, causing lower back pain and stiffness.
4.) Rheumatoid arthritis can affect the spine as well as other joints in the body (refer to separate leaflet on the different types of arthritis).
5.) In less than one in a hundred cases, lower back pain can be caused by rare bone disorders, tumors, infectious diseases, and constrictions caused by other bone structures close to the spine.
Determining the Type of Back Pain
In the normal course of events, lower back pain may suddenly occur (acute onset), caused by simple low back pain. In most cases, sufferers bear with the symptoms and undertake self medication, with varying degrees of success. In case of doubt as to the cause of the pain symptoms, it is also advisable to consult with a physician for proper diagnosis.
Some symptoms may arise as a result of an underlying problem related to the pain. It is best to schedule an appointment with a doctor when the following signs are manifested:
1.) Patient is under the age of 20 or over the age of 55.
2.) Pain symptoms are constant, and are not alleviated by either lying down or resting.
3.) Pain runs through to the chest, and originates from the upper back, just behind the chest.
4.) Pain began gradually, and progressed to severe symptoms through the course of days or weeks, differentiated from simple lower back pain which can occur all of a sudden.
5.) Other symptoms may include:
Weak leg or foot muscles.
Numbness experienced within the region of the buttocks, around the anal area, or in a leg or foot.
Bladder or bowel disorders, like inability to urinate or incontinence.
Fever, loss of weight, and general feeling of poor health.
Recent occurrence of violent injury or trauma to the back.
An existing cancer diagnosis.
Steroid use for more than a month.
A generally compromised immune system (e.g., usually brought about by chemotherapy or HIV/AIDS).
Doubt about any of the symptoms manifested.
The Rare but Critical Cauda Equina syndrome
Cauda equine syndrome is a very serious type of nerve root problem that is classified as an emergency case. Although uncommon, this syndrome leads to lower back pain, inability to urinate, numbness within the anal area, and a feeling of weakness in one or both legs.
If left unattended, Cauda equine syndrome can permanently destroy the nerves connecting to the bladder and bowels. As soon as symptoms of this ailment put in an appearance, it is advised to consult a doctor as soon as possible.
When Tests are Needed
When a physician has made an accurate diagnosis based on physical examination and evaluation of the pain symptoms, tests are usually unnecessary. Nerve root pain that occurs suddenly and subsides after a few weeks will require no tests. X-rays or back scans will show nothing out of the ordinary for symptoms of simple lower back pain. However, when nerve root pain remains constant or severe, or if there may be a suspected underlying cause for the pain, the doctor may recommend that an x-ray or scan be taken.
Treating Simple Lower Back Pain
1.) Regular Exercise
It is important to maintain regular everyday activities despite the discomfort. Although this may initially prove difficult because of the pain, increasing ones range of motion incrementally can be bearable if not overdone. Goal setting can be a good idea to track progress and provide encouragement.
Medical advice in the past included recommendations of rest until the pain subsided. This has now been proven inconclusive as prolonged immobility increases the risk of developing chronic back pain. By continuing to move, faster recovery from pain is likely to occur. Likewise, past advice on sleeping positions - flat on ones back on a firm mattress - has also been unproven in relieving pain symptoms. Current recommendations involve advising patients to sleep in a position and on a mattress they feel most comfortable in.
2.) Pain Medication
When pain medication is necessary, it would be better to take them on a regular basis rather than intermittently as needed. Regular doses work better to ease pain symptoms and enable increased activity in the sufferer. Some examples of pain killing medication include:
1.) Paracetamol this analgesic works efficiently if full strength doses are taken regularly. Adult dosage amounts to 1000 mg, or two 500 mg tablets, taken four times in a day.
2.) Anti-inflammatory painkillers some pain sufferers have discovered that these provide more effective pain relief compared to paracetamol. Over-the-counter painkillers like ibuprogen, or prescription medication like diclofenac are widely available in pharmacies. However, anti-inflammatory drugs are dangerous for people suffering from asthma, high blood pressure, kidney ailments or heart disease.
3.) Industrial strength painkillers like codeine may be taken together with paracetamol. One side-effect of this drug is constipation, and straining during hard bowel movement can worsen back pain symptoms. Constipation can be avoided by consuming fibrous food and increasing fluid intake.
4.) Muscle relaxants work well if the back muscles are constantly tense. The muscle relaxant diazepam may be prescribed for a minimum of a few days to loosen tight back muscles that worsen back pain.
Physical treatments for Lower Back Pain
Physical remedies that include sessions with a physical therapist, chiropractor or osteopath can aid in providing short-term relief from back pain. Although not backed by scientific evidence, there have been cases where physical treatments have resulted in faster recovery from lower back pain.
Other Treatments
There are a lot of treatments for lower back pain, and programs for such should be monitored by a physician to determine whether they make symptoms worse, if pain continues for more than 4 to 6 weeks, or if the symptoms start to change. Trying different kinds of treatments for chronic back pain may be necessary until one finds a treatment that works.
Treatments for Other Types of Back Pain
Nerve root pain
The treatment for nerve root pain is similar to that of simpler lower back pain. Symptoms of this type of disorder usually disappear over a period of one or two weeks. Physical treatments may also provide temporary relief from pain. However, chronic back pain stemming from a slipped disc may require surgery for immediate relief of the pressured or irritated nerve.
Other Causes of Back Pain
Treatment for other types of back pain would have to depend on the main cause of pain symptoms. For instance, pain caused by arthritis can be remedied by different kinds of arthritis medications.
Preventing Reoccurrence of Back Pain
There has been a glut of evidence that point toward leading an active lifestyle and regular exercise as the best possible solutions to preventing back pain. Aerobic activities like walking, running or swimming can help keep the body in a general state of fitness. Although there is no supporting evidence that performing back strengthening exercises can prevent reoccurrence of back pain, it is advisable to be well-informed about proper lifting techniques to avoid injury, particularly when lifting objects while in an awkward or twisted position.
A Summary of Back Pain Tips
Acute lower back pain, even if severe, is normally not considered critical.
Recovery from lower back pain is a speedy process taking as little as a week.
Although nerve root pain and prolapsed (slipped) discs are an uncommon occurrence, they usually heal by themselves without requiring surgery.
Keeping active as much as possible and continuing with routine everyday activities such as going to work, will hasten recovery from lower back pain. Limiting movement and doing little exercise will only increase the risk of developing chronic symptoms.
Should the pain be severe, initial rest may be necessary, but incremental movement is encouraged for a speedier recovery something that constant bed rest will not provide. Warming up the muscles through motion is preferable to having them stiffen up from long periods of immobilization.
Bearing some measure of pain and discomfort may be necessary while returning to everyday activities. Simple lower back pain will not be aggravated by movement. In fact, constant activity will help prevent the development of chronic long-term symptoms.
Regular use of painkillers can alleviate the pain during the recovery period.
If pain worsens or continues for more than 4 to 6 weeks, or if other uncommon symptoms develop, it is advisable to consult a doctor immediately.
Why The Magic of Manganese Isn\’t Just In The Name
By: Steve Smith
Manganese is one of those elements commonly referred to as “trace” minerals within the human body, because they’re found and required only in relatively tiny quantities. But that description should not be taken as reducing the importance of manganese in any way. Indeed the very name is derived from the Ancient Greek word for magic; evidencing the special powers which they attributed to it. Modern science is probably too cautious to go as far as that, but there’s no doubt that manganese has a number of vital functions within the body.
Manganese is an essential element in the production of a number of vital enzymes. Perhaps particularly important amongst these is superoxide dismutase, an anti-oxidant enzyme which has a crucial role in protecting the mitochondria of every cell in the body from the oxidative free radical damage which can lead to DNA damage, premature ageing and even, eventually, degenerative disease. Manganese dependent enzymes are also essential for the effective metabolism of protein and carbohydrates from the diet, as well as cholesterol.
In addition to helping maintain normal cholesterol levels, it has also been noted that cardiac patients tend to have depleted levels of manganese in the heart muscle, and there is research evidence to suggest that manganese may also help protect against arterial damage.
Manganese is also regarded as important for bone and joint health. Some commercial preparations containing glucosamine, a popular supplement marketed as an aid to joint flexibility and for reducing the pain of osteo-arthritis, also contain significant quantities of a manganese compound, and there’s evidence that manganese, like glucosamine, has a significant effect in helping the repair of joint cartilage. Low blood levels and deficiencies of manganese have also been associated with an increased incidence of osteoporosis, ie brittle bones; and wound healing depends on prolidase, another manganese activated enzyme.
Although orthodox medicine remains reluctant to accept the link, there is evidence that low levels of manganese are associated with the glucose intolerance characteristic of diabetes, and, coincidentally or not, it has also been noted that many so-called “natural” nutritional therapies for the disease are often based on manganese rich herbs. No one is claiming that manganese supplements may act as an alternative treatment for diabetes, but many practitioners maintain that when taken together with a manganese rich diet, they may well assist sufferers to manage their blood sugar levels. Finally, a number of research reports have confirmed an associative, but not necessarily causal, relationship between low manganese levels and brain (epileptic) seizures in both humans and other animals. Whilst it is generally recognised that more research is required, it seems reasonable to suggest that ensuring good levels of manganese in the body may have some protective effect. The US Food and Nutrition Board has recommended an upper safe limit for manganese intake of 11 mg a day for adults, and there are potential concerns about manganese toxicity. These appear to arise, however, from the direct inhalation of manganese dust and the consumption of manganese contaminated water or heavily polluted air, rather than from diet or supplements.
These external pollutants apart, there is much more likely to be a deficiency of manganese than an excess. Whole grains, leafy green vegetables, certain fruits and green or black tea are reasonably good sources, but many modern Western diets may still struggle to provide even the minute amounts required. As usual, the stripping of nutrients from the soil along with our increased dietary reliance on heavily refined grains are the main culprits. But in the case of manganese this problem is compounded by its negative interaction with other essential minerals needed by the body in larger quantities. It appears, for example, that the absorption of manganese from food decreases in proportion with the amount of iron contained in that food, and the amount of iron stored in the body.
Blood levels of both manganese and the important anti-oxidant, superoxide dismutase have been found to be reduced in individuals following a program of iron supplementation, and similar results have been found in people supplementing with magnesium, as is very commonly recommended in the interests of cardiac and cardiovascular health.
Relatively high doses of calcium supplements have also been found to reduce the absorption of manganese and perhaps also increase its rate of excretion from the body. But none of the above effects should be taken as reasons not to supplement with these other minerals should such a program be regarded as potentially beneficial. They are, however, yet more evidence of the holistic operation of the body’s systems and the mutual interdependence of all the many nutrients on which these rely.
It is to ensure that no supplements of minerals, or for that matter vitamins, are ever taken in isolation, but only in the form of comprehensive multi-vitamin and multi-mineral supplements. And of course, these should always be regarded as being in addition to a nutritionally well balanced diet rather than a replacement for it. Such a multi-mineral supplement should provide more than sufficient manganese but it is also worth noting that good intakes of both vitamin C and zinc, in particular, appear significantly to improve manganese absorption.
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