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pain relief

A Nutritional Approach to Eliminate Back Pain

If you’ve got back or neck pain, and you’re doing everything right with your physical therapist, acupuncturist and/or chiropractor, and are STILL having problems, you might want to consider how your nutritional status may be a contributing factor.

Did you know that how you eat and what you put into your body can cause inflammation and aggravate your existing neck and back pain (and other illnesses like arthritis, chronic fatigue syndrome, Alzheimer’s, Parkinson’s, ulcerative colitis, diabetes and coronary artery disease)?

Inflammation can result when the food that you eat goes undigested. These particles become circulating immune complexes (CICs) that are attacked by the immune system of your body. If your body is consistently being bombarded by these foreign invaders, they will eventually end up in the joint tissues and be attacked by antibodies, which leaves the joint tissues painful and inflamed. Other symptoms include fatigue, poor concentration, headache, muscle pain and depression.

You can help your body feel better and less inflamed by using some straightforward and easy strategies. Not only will you reduce the pain and help your body heal, you’ll also help decrease the stress on your immune system.

Here are a few quick and easy tips:

1. Thoroughly chew your food. Make sure you chew your food until it’s liquefied. The mouth is where 30% to 40% of carbohydrate digestion occurs due to food mixing with saliva, so you can see why it’s important to chew your food 30 times. Additionally, chewing your food makes it easier for your digestive system to utilize the nutrients in the food and prevents parasites and bacteria from entering your body and starting a war with your immune system.

2. Stop eating foods that cause inflammation. The primary offenders are sugar (yes, even fruits) and dairy. Other foods that can cause problems include grains, nightshade plants (eggplants, peppers, potatoes, tomatoes); coffee; chocolate; artificial sweeteners; food colorings; additives; saturated fats; corn and safflower oil; and trans-fats in margarine and baked goods. Avoid fast foods and highly processed foods because they contain chemicals that are not recognized by the body; these foods cause the immune system to work overtime.

3. Start making smart food choices. Certain foods can cause an anti-inflammatory effect on the body. Eat these anti-inflammatory foods: fish (salmon, trout); legumes; nuts (almonds, walnuts); spices (garlic, ginger, rosemary, turmeric); veggies (cruciferous and dark leafy greens); grape skin; and citrus fruits. Also, try to eat some raw food at every meal. Raw food is not cooked and therefore contains enzymes that help foster digestion (cooking food at 104 degrees destroys enzymes). Make sure that you soak your nuts and dried fruits in water to allow the food to soften and allow for easier digestion. Most importantly, buy organic food whenever possible. Not will you get twice as many nutrients, you do not expose your body to dangerous chemicals that will poison your body.

4. Take a digestive enzyme to help your body fully digest your meal and eliminate circulating immune complexes (CICs).
As you get older, your body does not possess as many enzymes as it used to have. And, there are some people who do not possess sufficient amounts of specific enzymes to digest carbohydrates, proteins and fats. So even though you may be eating a healthy diet, your body will not be obtaining the nutrients it needs; CICs will form and the immune system will begin its attack.

5. Consider taking a systemic enzyme, like protease, to reduce inflammation in your body.
An inflamed area produces swelling, which is a fluid that contains antibodies, white cells and proteins called fibrin. Fibrin is a scar tissue that is part of the natural healing process. However, when there is an excess of fibrin, it restricts the amount of blood flow to the injured area and prevents nutrients from coming in. Excessive fibrin also causes a loss of joint mobility and flexibility.

Protease is a systemic enzyme which circulates throughout the body and processes proteins. Protease is effective for breaking down fibrin, which effectively reduces inflammation, improves blood flow and nutrients to the injured area; and speeds up the body’s natural healing process without the dangerous side effects of prescription drugs.

Note: People with gastritis and/or ulcers should not take protease.

Interested in enzyme therapy? Discover how you can help your back and neck pain by using this natural approach. Learn which enzymes are best for your specific situation by consulting with a BioSET practitioner: http://www.thecoreperformancecenter.com/TCPC/BioSET.html.

Categories
pain relief physical therapy for neck and back pilates postural correction

These are a Few of My Favorite Posture Correctors

Here’s a list of my favorite posture correctors:

1. Awareness: Of course, this is by far the best solution.
2. For the low back: McKenzie rolls. It’s a cylindrical pillow with an elastic strap to hold it in place. The McKenzie roll is placed right above your waistline to help maintain your natural lumbar curve. It works great in the car, which never seem to have lumbar supports that are big enough. There are also inflatable lumbar supports for travel, too.
3. iPosture: This little gadget can attach to your skin or bra strap. It keeps you upright and vibrates if you are slouching.
4. Posture brace: This gizmo slips around your shoulders and criss-crosses in the back to get you into the habit of pulling your shoulders back.
5. Taping (shoulder and low by physical therapist to keep your back straight and pull your shoulders back. This is a short-term solution to bad posture. The tape acts as aid to remind your muscles to keep you upright.
6. Soft tissue and joint mobilization by physical therapist, addressing the important areas: Thoracic spine, pecs, paraspinals, hip flexors, psoas and hamstring muscles.
7. Foam rolling exercises: Bar none if you don’t have access to a massage therapist! This little piece of 3 foot foam/6-inch diameter will be the best $30 investment you could ever make for yourself. One of my clients says that she doens’t understand why everyone doesn’t have one because the exercises are so easy and they’ve helped eliminate her neck and shoulder pain.
8. Yoga and Pilates: Gets your core strong and tight areas flexible. Undoes the damage caused by prolonged sitting.

I’d love to hear what your favorite posture correctors are!

Categories
injury prevention pain relief physical therapy for neck and back

Back and Neck Pain: It’s the Little Things That Matter

The other day, I saw a client who was experiencing major back and buttock pain. This person had trouble walking, severe difficulty sitting, could barely get in and out of the car, getting into bed was excruciating…just about every movement and position was severely painful.

After I got my client feeling much better (one treatment), it turns out that the back was still stiff and the joints were “stuck.” This person most likely had been operating like this for a long, long time.

After querying my client, I discovered that it was the subtle, little things that creeped up and caused the major back pain. Things like driving without a lumbar support; not being aware of proper alignment for simple yoga moves; performing much more sitting than normal—stuff like that. After thinking about it, my client realized that before the pain started there were signs of slight discomfort and stiffness, but they were not significant enough to do anything about.

In general, back and neck pain are rarely a traumatic event. The pain generally creeps up on you, so if you’re aware of the warning signs, you’re much more likely to do something before it becomes an issue.

If you don’t have great health insurance, you’re going to want to read this so you can stay out of the doctor’s office!

Here are some ways to spot the warning signs that neck and/or back pain are coming to visit:
1. You will wake up with morning stiffness. With the proper sleeping position, pillow and mattress support, you should feel refreshed. If you don’t, you might have to investigate why you’re not feeling great.
2. You will have a little, teeny-tiny ache at the base of your neck or lower back. Pain is an indicator like the light in your car that something is wrong. Pay attention to it.
3. You will notice some type of movement deficit. This can manifest as a loss of range of motion when you look up to the ceiling, turning your head, or raising your arm. This is nearly the first warning sign you must heed!
4. You’re less flexible overall. For example, you won’t be able to bring your knees to your chest in yoga class, or it will take a while to get yourself to your “normal” flexibility.

So there you are. I’ve given you subtle secrets to eliminating neck and back pain. If you’re aware and paying attention to how you move and feel, you’re on your way to living a more pain-free life.

If you have any comments to share, feel free to add them!

If you’ve found this article helpful, please email this on to your friends, family and colleagues; click the Facebook “like” button and “tweet” this out to twitter!

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Back & Neck Pain injury prevention pain relief

Good Body Mechanics: 5 Easy Ways to Ease Back Strain

Today I’m going to discuss how to perform everyday activities while using good body mechanics. The movements will ease the load on your neck and back, and help prevent pain in the future.

1. Getting in and out of bed
Most people curl out of bed, but the safest way is to logroll. Here’s how to do it:
a. Roll onto your side.
b. Bend your knees and allow your legs dangle off the bed.
c. Simultaneously push yourself up into a sitting position, while keeping your spine straight.
d. Reverse the procedure when you transition from sitting to lying down.

2. Getting out of a chair
Most people round their back and stand up. Not only are they straining their backs, they’re missing out on using the powerful gluteal muscles. Here’s how to do it right:
a. Scoot your buttocks t the end of the chair.
b. Place your feet underneath you.
c. Lean forward from your hips and shift the weight into your feet.
d. Straighten your knees and stand up straight.

3. Getting out of the car
Most people swing one leg out of the car while they torque their pelvis and back. Here’s how to do it right:
a. If you’re the driver, move your legs as a unit off to the left. If you’re a passenger, move your legs to the right.
b. Scoot forward on the seat.
c. Get your feet onto the floor and underneath your knees.
d. Lean forward from your hips and stand up, using your arms for assistance.

4. Brushing your teeth (this also applies to washing your face)
Most people bend over at the waist to rinse their mouth. Here’s how to do it right:
a. Bend at your knees and hips, and place your hand on the countertop for support.
b. Hinge forward at your hips and rinse your mouth.
c. Keep your back straight as you stand up straight.

5. Reaching: Do’s and Don’ts
a. Never reach back into the car seat to get your briefcase or handbag. You can strain your neck and shoulder. Instead, place the object in your trunk, as a lose object can be a deadly projectile if you are involved in a car crash.
b. Avoid reaching overhead to lift/place a heavy object. Instead, try to get onto a step stool, and carry the object close to your body before you place it on the shelf.
c. Never reach down and across your body. This is the primary mechanism in which most people hurt their backs.

Next up: Body mechanics for lifting, carrying and standing… Stay tuned!

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ergonomics injury prevention pain relief physical therapy for neck and back postural correction

Ergonomics for Your Work Space…5 Tips For a Pain-Free Neck and Back

If you’ve been following my blog posts, you know I’ve been doing a series that discusses why proper posture is important to eliminate neck and back pain; how to sit in a chair and how to choose the proper chair while you work. Today I’m going to share five tips for creating a body-friendly work space.

1. Get an Adjustable and Supportive Chair: I discussed all the important points here. The chair should have proper adjustments for the legs, back and seat pan. Your feet should be planted flat on the floor. The knees and hips are positioned at 90 degrees. Elbows should rest at 90 degree angles. Make sure you have adequate lumbar support. Make sure the seat pan does not cut into the backs of your legs.

2. The Desk: In most cases, your desk will not be adjustable. This can be tricky, so you’re going to have to get creative and use common sense. You will have to work everything else (chair, monitor, accessories) around this element. Make sure your legs have enough room under the desk. You don’t want to bump your knees into the keyboard tray or desk drawers.

3. Position the Computer Monitor Correctly: This is HUGE. Many times, a badly placed monitor is the culprit of headaches and eye strain. Make sure you’re looking straight ahead at the monitor, and not turning your head to the side. If you need to, prop the monitor up on a few books.

4. The Phone: If you’re on the phone a lot, get a headset! It is too tempting to place that phone in the crook of your neck to take messages, or to do other things while you’re talking. I once worked with a telephone operator who used the phone in this manner, and her pain radiated from her neck, through her mid back, down to the low back and into her leg. She was definitely not a happy camper! If you must answer the phone the old-fashioned way, make sure you bring the phone receiver up to your head.

5. Arrange Your Accessories So They’re Easy to Reach: Repetitive reaching can cause excessive neck and and shoulder strain, as well as carpal tunnel injury, elbow tenditinis and shoulder strain. Place your most-used items, like your supply caddy, within easy reach. Make sure your mouse pad is close by, as well as placing your keyboard tray right above your lap. Place your phone close to the computer if you need to pick up the receiver.

Like these tips? I’d like to hear from you if you have any others! Simply enter your name and email, and I’ll get back to you!

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Uncategorized

The Muscle Evo Manifesto

The Muscle Evo ManifestoSource: Muscle Evo.

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Back & Neck Pain injury prevention physical therapy for neck and back postural correction

Check Out My New Toy: The Core X!

I attended a spine seminar in Los Angeles several weeks ago. Alex McKechnie, the Sports Performance Coach for the Los Angeles Lakers, gave a lecture on how he performs core stabilization using a device he invented, the Core X.

The Core X is a ingenious device made from two bungee cords attached to four velcro bands. These bands attach to your wrists and thighs, and the tension from the bands automatically causes your core area to fire and stabilize. In order to perform the exercises correctly, the body must resist torsion, load and shear forces.

Exercises can be performed in the functional position of standing, as well as on all fours, on your back and against a wall. Make sure to stay tuned, as I will be sharing exercises on how to use the system.

For more information regarding the Core X System, check out http://bit.ly/kuucFk and if you decide to purchase a product, tell them I sent you!

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Uncategorized

Got Chronic Neck or Back Pain? If Your Current Regimen Doesn’t Work, Try This Instead

In this video, I interview guest Jon Boyd Barrett. He shares a powerful, effective and quick technique to eliminate neck and lower back pain. Make sure to watch the entire video because there’s a special offer at the end!

Categories
pain relief physical therapy for neck and back pilates postural correction

3 Simple Mat Pilates Exercises to Strengthen Your Spine & Improve Your Posture

http://www.youtube.com/watch?v=bLzn4Y_U44w
If you need a challenge in your workout while improving your posture and strengthening your back muscles, you’ll want to throw these advanced Pilates mat exercises into the mix. These three exercises can be performed anywhere, and provide big benefits and efficiency that target a bunch of muscles all at once: core, back and neck extensors, scapular stabilizers, arms, shoulders, glutes, hamstrings and calves!

Here are the BIG 3:

1. Swimmer
Target Muscles: Postural muscles of the neck, upper and lower back, deltoids, hamstrings, glutes, calves
How To Do It: Lie on your stomach, with your arms and legs extended. Make sure your palms face in and your pull your shoulders away from your ears. Lift your right arm and left leg, then switch. Continue alternating arm and leg lifts for 30 seconds, twice, or 60 seconds once through.
2. Leg Pull Front
Target Muscles: Core, lats, triceps, glutes, hamstrings, calves, quadriceps
How To Do It: Get into plank position, making sure that your shoulders are over your wrists and navel is drawn in. Inhale and lift your right leg up. Exhale and shift your shoulders back and point your right foot. Inhale and shift your shoulders forward. Exhale and lower your right foot down. That’s one rep. Repeat on the left and do 5 reps on each side.
3. Leg Pull Bicycle
Target Muscles: All postural muscles, triceps, shoulders, core, glutes, hamstrings, calves
How To Do It: Get into a reverse plank position, making sure shoulders are over wrists. Lift your buttocks high in the air so that your body is in one straight line. Bend your right knee to your chest, extend the foot up to the ceiling, and then down. That’s 1 rep. Do 5, and repeat on the left side. Rest for 10 seconds and reverse the bicycle: Lift your leg to the ceiling, bend your knee to your chest and extend your foot out for 5 reps. Repeat on the other side.
Once you start doing these exercises consistently, in addition to getting strong, you’ll notice that your posture will improve and that you’ll starte getting compliments on your toned body! Have fun and if you need modifications, make sure to ask me. If you want to learn these exercises in person, or need help with designing a program that addresses your posture, make sure to send me an email here, or call me at (310) 463-4363!
Categories
Back & Neck Pain pain relief physical therapy for neck and back

Is Holiday Stress Causing Your Neck or Back Pain to Flare Up? Discover 3 Powerful, Fast and Effective Ways to Get Rid of It

Have you ever noticed that when you’re stressed out you start to experience neck or back pain? Or if you already have neck or back pain, the symptoms seem to intensify to intense and even intolerable levels?

One particular theory by Dr. John Sarno, author of “Healing Back Pain: The Mind-Body Connection,” proposes that what’s going on in your head can cause pain via increased tension in the nervous system. When nerves cause blood vessels to constrict, blood flow is decreased to the muscles, tendons, ligaments and nerves. The tension causes a buildup of metabolic wastes. The end result? More pain, spasm and tension. Hence, our already weak and injured areas often get the brunt of these effects when we get stressed out.

The great news is that there are effective solutions to get rid of this stress, and as a result, calm down your neck and/or back pain.

So I know you’re chomping on the bit to figure out what these are, so without further ado, here they are:

1. BREATHE. There is tons of research that show that deep breathing has the following benefits: relaxation, stress reduction, lowering of blood pressure, clarity of thinking, etc.

How to do it: Sit comfortably in a chair with your feet flat and your hands in your lap. Close your eyes and start to breathe deeply. Inhale for a count of six; pause for 2 seconds; and then exhale to a count of six; pause for 2 seconds. Do this for one minute. Check in to see if your pain has decreased. Keep going if this is effective.

2. FOAM ROLLING. This is a way of giving yourself a massage using a large rolling pin-like foam that’s 6 inches in diameter and 3 feet long. My clients all love it and marvel how amazingly effective it is for improving their posture, alignment

and eliminating pain.

How to do it: Lie length-wise on top of the foam roll so that your head and buttocks are fully supported. Open your arms out to the side to 90 degrees, allowing gravity to open up your chest and shoulders. Close your eyes and stay in this position for 60 seconds. This is instant nirvana and don’t be surprised if you fall asleep in this position (make sure to set a timer!).

3. ACUPRESSURE FOR THE EMOTIONS: This approach is also known as “Emotional Freedom Technique (EFT,)” or the “tapping” technique. EFT is surprisingly effective and works quickly. It entails saying positive affirmations whilst tapping on acupuncture meridians to clear the pathways from emotional blockages that may be causing back and/or neck pain.

Not only does this approach work for pain, but it can help you lose weight (imagine how the stress on your back will lessen), reduce food cravings (another way to lose weight), remove negative emotions and help you accomplish your goals.

You can get extensive and specific instructions here: http://bit.ly/d3VBh5 , but here’s a condensed version for you to implement now. If you’re in the Los Angeles area, you can contact Jonathan Boyd Barrett here:  http://bit.ly/eIhFTK . He is an excellent practitioner of this method and I highly recommend him if you would like assistance with the technique. I will be doing an in-depth interview with him, so stay tuned!

How to do it: There are nine points you will be tapping, or stimulating the acupuncture meridians to clear the flow of energy. The first thing to know is the location of the tapping points.
1. Karate chop point: Side of hand.
2. Top of head.
3. Inner eyebrow.
4. Side of eye.
5. Under the eye.
6. Under the nose.
7. Chin.
8. Collarbone.
9. Under arm.

Now that you know where to tap, here’s how to implement the affirmations. The first step is to tap the karate chop point as you say three times, “Although I have back pain, I deeply and completely accept myself.”

Next, you will use one or two fingers to tap the other areas five to seven times while you say “back pain” once. You don’t have to be exact with the number of times you tap in each place, nor do you have to be super-precise with the acupressure point.

There you have it. Let me know how these worked for you. They seem very simple and basic, but they are extremely effective! Give it a go and I’d love to hear how you’re doing.