Exercise & Fitness

Yoga as a Treatment for Back Pain and Neck Pain

cmaynard — Thu, 17 Sep 2009 07:36:48 -0700

September 17, 2009
by: Sylvia Marten

A study in the September issue of Spine indicates the benefits of [url:162,type=|term|,content=|yoga|] as a treatment for back pain and confirms the importance of staying active when rehabilitating the spine and seeking pain relief, a point that may initially seem counterintuitive to patients but should not be lost.

In the study, 90 back pain sufferers (aged 23 to 66) were split into two groups, with one group performing 90-minutes of Iyengar yoga twice a week for six months and the other maintaining their regular treatment over that time period.

At both the third and six months, the yoga participants noted significant improvements in both pain and functioning, and were also less likely to be depressed. Pain levels were measured via questionnaires assessing the amount of pain medications being taken, difficulties performing certain tasks, and other metrics.

Previous studies have already noted how extensive yoga programs have resulted in improvements in strength, flexibility and endurance for patients with [url:145,type=|term|,content=|back pain|] and [url:149,type=|term|,content=|neck pain|], and now this latest research seemingly adds more credence to the effectiveness of yoga and its emphasis on relaxation, flexibility and core strengthening as a treatment for these symptoms.

Sources: HealthDay News; Spine

Types of Yoga for Chronic Pain

A combination of physical exercises, breathing exercises and meditation, yoga may appeal to people as a means to stay fit and relax, but it also has practical applications for treating chronic back pain and neck pain from a herniated disc, arthritis and other conditions.

Several [url:1348,type=|node|,content=|types of yoga|] exist, with their applications often beneficial to certain types of patients. The following are just some examples of the different types of yoga:

Iyengar yoga. Used in the aforementioned study, Iyengar yoga stresses proper alignment and precise movements yet incorporates modifications that often benefit back pain and neck pain patients whose mobility may be limited as a result of their symptoms.
Ashtanga yoga. Emphasizing powerful flowing movements like push-ups and lunges, Ashtanga yoga is appropriately described as “power yoga” and often appeals to patients who have previously rehabilitated from a back injury.
Bikram yoga. Performed in a hot room with the goal of stretching the tissues and increasing flexibility, Bikram yoga (also known as “hot yoga”) should not be performed by patients with cardiovascular disease.
Viniyoga. Linking breathing and movement through flowing exercises, Viniyoga is easily adaptable for each person, making it a good option for many types of back pain and neck pain patients.

While the principles of yoga may still be foreign to many people, patients should keep an open mind when exploring treatment options. While exercise may prompt initial worries of exacerbating pain, such activities can often have wonderful therapeutic effects, not only physically but spiritually (as emphasized in yoga).

Exercise Treatments for Back Pain and Neck Pain

Even if a patient does not do yoga, they may participate in a program of neck or [url:1183,type=|node|,content=|back exercises|] that incorporates stretching, strengthening and low-impact aerobic exercises.

For more information, check out the following resources:

[url:1349,type=|node|,content=|Yoga for Back Problems|]
[url:1345,type=|node|,content=|Tai Chi for Posture and Back Pain|]
[url:1334,type=|node|,content=|Pilates Exercise System to Promote Back Health|]
[url:1723,type=|node|,content=|Physical Therapy Benefits for Back Pain|]
[url:1704,type=|node|,content=|Core Body Strength Exercises|]
[url:1730,type=|node|,content=|Rehabilitation and Exercise for a Healthy Back|].

Weight Training Effectively Relieves Back Pain, According to Study

cmaynard — Mon, 20 Jul 2009 07:35:12 -0700

July 21, 2009
by: Sylvia Marten

More specifically, a University of Alberta study promotes the progressive building of strength in not only the back but the chest, arms and legs to make it easier for patients to complete everyday activities and to build the body's resistance to future instances of [url:896,type=|node|,content=|lower back pain|].

During the course of the 16-week study, back pain patients started out slowly, working with low levels of weights and fewer repetitions. As the patients built up strength during the first three weeks, the amount of repetitions and weight increased, eventually reaching 75 percent to 83 percent of the maximum amount of weight.

Researchers noted that back pain and disability decreased as patient strength increased while doing bench presses for the chest, lateral pull-downs for the back, and leg presses.

Specifically, back pain decreased by:

28 percent in patients who exercised four days a week
18 percent in patients who exercised three times a week
14 percent in patients who exercised two times a week.

In relation, quality of life – defined in the study as the person’s physical and mental well-being—respectively rose by 28, 22 and 16 percent.

According to the study, these developments support strengthening exercises that loosen the joints as effective treatments for back pain and promote the importance of having strong chest, back and leg muscles when dealing with back pain.

Of course, it should be advised that any person experiencing back pain should not just dive into a series of [url:1183,type=|node|,content=|back exercises|] and other strengthening exercises.

Rather, it is important that patients speak with a trusted medical professional who can observe their symptoms, evaluate different courses of treatment, and then develop an exercise program for back pain.

Still, with that said, the University of Alberta study further validates the benefits that exercise may have on back pain, a notion that may still seem counterproductive or dangerous to patients worried that such activities will only exacerbate their back pain.

Source: University of Alberta; Courier-Journal

More on This Topic:

[url:2518,type=|term|,content=|Back Exercises for Back Pain|]
[url:1185,type=|node|,content=|Back Strengthening Exercises|]
[url:1130,type=|node|,content=|Back Exercises and Abdominal Exercise Recommendations|]
[url:1723,type=|node|,content=|Physical Therapy Benefits for Back Pain|]
[url:1187,type=|node|,content=|Exercise and Fitness to Help Your Back|]
[url:1246,type=|node|,content=|Sciatica Exercises for Sciatica Pain Relief|]

9 Quick Back Pain Tips for Airplane Rides

cmaynard — Fri, 26 Jun 2009 08:22:42 -0700

June 26, 2009
by: Sylvia Marten

Looking forward to that much-awaited summer vacation but worried about dealing with chronic lower back pain, especially on a long flight?

If so, follow these lower back pain management tips -- courtesy of Spine-health’s continuing series on dealing with [url:145,type=|term|,content=|back pain|] on summer vacation -- to make your trip as painless, comfortable and stress-free as possible.

Let’s get started with some things you can do prior to your flight.

Utilize Your Doctor

As Haglandc of the Spine-health forum wonderfully points out, your doctor is one of your best advocates when preparing for a vacation. Here’s why.

A doctor may be able to provide a letter about your [url:896,type=|node|,content=|lower back pain|] to the airline and flight crew, which may then make accommodations for your needs. In the case of one forum member, that meant getting upgraded to business class, allowed to lay on the floor and rest during long flights, provided with a bunch of blankets for cushions, and afforded the opportunity to get up and walk around when others remained in their seats.
A doctor may provide you with prescription drugs like narcotics or muscle relaxants to help make the plane ride easier on your lower back pain. If this is the case, be sure to keep all of your prescription drugs in their original bottles (for airport security reasons) and bring a doctor’s note with you that specifies the medications you are on and the medical necessity.

Contact the Airline

Generally speaking, it usually cannot hurt to contact the airline a couple of weeks prior to the flight and let them know of your back pain. In the case of one forum member, speaking with the airline prior to flight made boarding much easier.

With a letter provided by a physical therapist, this passenger was allowed to bring on his [url:1940,type=|node|,content=|Transcutaneous Electrical Nerve Stimulation|] (TENS) unit, a portable, pocket-sized device that blocks pain signals by sending electrical impulses to certain parts of the body, and go through security without have to take it off.

You may be surprised that the airline may be able to make accommodations for your back pain, especially when you give them a decent notice of your condition. As just a couple of examples, the airline may be able to:

Provide you with medical attention (if necessary) via wheelchair assistance and early boarding
Have airline personnel carry your luggage for you and/or lift it into the overhead bin for you
Accommodate you with special shuttles and elevator platforms for boarding
Allow non-medical assistants to accompany you through security and boarding.

Put More Thought into Scheduling Your Flight

Take into account how you can make your flight less stressful on your back rather than rushing to book tickets by:

Exploring the possibility of taking a flight when there will be less people on board and more room for you to lie down across seats.
Contacting the airline prior to scheduling a flight and let them know of your back pain. They may be able to provide you with more insight on when flights tend to be very crowded and much lighter.
Trying to limit the down time between in-flight connections or layovers, if applicable.

Now that you’ve done some work prior to your flight, here’s what you can do to curtail back pain during it.

Bring Over-the-Counter Pain Medication

Utilize over-the-counter pain medication like acetaminophen (e.g. Tylenol) or [url:1917,type=|node|,content=|NSAIDS|] ibuprofen (Advil, Motrin and Nuprin) or naproxen (Aleve), to provide back pain relief on your flight.

Take your pain medication one hour before your flight to give it time to get into your system.
Carry your pain medications together in a clear plastic bag and have them on you at all times, in case you need to resort to them during the flight.
Inform flight attendants that you are on medication. This way they can monitor you if necessary.

Provide Support to Your Back While in the Air

For lower back pain, providing support behind your lower back, often with a back roll or even a couple of pillows (which a flight attendant may be more than willing to give you), is a good way to prevent slouching that may lead to back pain and to keep your spine straight.

One forum member talked about how he brings a neck pillow on board to help with his [url:912,type=|node|,content=|neck pain|].
Back braces, tube-shaped pillows with microfibers inside and other materials providing support are common companions of passengers with back pain and can be purchased inexpensively at many stores.

Watch How You Are Sitting

Airplane rides can be a bit tight and uncomfortable at times, especially if you’re not in a luxury class.

If your legs are not positioned at a right angle when you sit in an airplane seat, ask for something (pillows, blankets) to prop up your feet and keep your knees at a right angle. Doing so keeps stress off the lower back.
If you have long legs, request an exit row or bulkhead seat, which generally has more leg room.

Get Up, Move & Stretch as much as possible

Staying stationary for prolonged periods of time stresses the spine and can make back pain much worse.

See if there is room at the back of plane to do some quick stretching, which can provide more flexibility to the back and ease stiffness. Just be sure not to get up and move when there are jerking movements.

Alternate between Heat and Ice

Stock up on inexpensive heating options like ThermaCare heat wraps or warm gel packs and apply them while in the air.
Bring an empty hot water bottle and ask the flight attendant to fill it up during your flight.
Carry a small gel pack on the plane and have the flight attendant store it in the fridge when you are not using it.
Have a Ziploc bag on hand and ask the attendant to fill it up with ice that you can apply to your back.

Of course, do not apply heat or ice directly to the skin and be sure to check in with the airline to see what items are acceptable to carry on.

Relax and Try to Get Some Rest

A long flight provides plenty of time to [url:1080,type=|node|,content=|relax|], with just some suggestions including:

Getting comfortable via a back or neck support, sitting properly or reclining your seat, and maybe even taking some pain medication prior to your flight
Breathing slowly (inhale deeply, count to five, exhale slowly and repeat 10 times) to relax your muscles and nerves
Listening to some soothing music on an iPod
Bringing a novel or some other reading materials that can stimulate your mind and divert your attention away from your back pain
Staring out at the clouds and scenery (if you have a window seat) and letting your mind drift
Thinking about your vacation destination and how long you’ve waited for this day.

Hopefully these tips will help and even spark some more ideas as you prepare to deal with your back pain on a vacation plane ride.

Thanks again to those forum members who provided ideas with how they’ve dealt with back pain on airplane rides in the past.

Feel free to provide us with any other tips that you feel may be helpful to others, and be sure to check in at the Spine-health blog for future tips on dealing with back pain during summer vacation.

Happy travels to you.

More On This Topic:

[url:6713,type=|node|,content=|5 Tips for Flying Back Pain Free|]
[url:22230,type=|node|,content=|Effective Tips for Curtailing Back Pain on Plane Rides|]
[url:22226,type=|node|,content=|Top 7 Back Pain Treatments for Summer Vacation Car Rides|]

Top 7 Back Pain Treatments for Summer Vacation Car Rides

cmaynard — Wed, 17 Jun 2009 08:06:30 -0700

June 17, 2009
by: Sylvia Marten

Well, it’s that wonderful time of year when school is letting out, the weather is getting beautiful and the days are much longer and brighter. For most people, the summer is an ideal time to get away from the grind of the 9-to-5 and take a vacation with family.

With money tighter and the economy what it is, more families vacationing this summer may decide to travel by car, which may not present the most ideal situation for people dealing with a history of lower back pain.

Still, [url:896,type=|node|,content=|lower back pain|] doesn’t have to throw a wrench in your summer travels. In fact, if you keep the following tips in mind, you may very well make your trip a comfortable one.

In the first installment of Spine-health’s summer series of tips for limiting back pain on vacation, we examine how you can “have the back” of your back during that long car ride to the destination of your dreams.

1. Cover Your Bases by Getting Comfortable Immediately.

Whether you’re going to be driving or sitting in a car on your vacation trip, chances are you’ll be in the vehicle for extended periods, likely hours at a time. While this may sound extremely basic, make sure you’re comfortable from the get go.

Unfortunately, not all cars include built-in lumbar support or other ergonomic features. With that said, here are some tips for making your car more ergonomically-friendly for your back.

If your car seat provides little back support, roll up a towel, pillow or back support and place it between your lower back and seat for some more support. There are many different types of cushions and pillows (including but not limited to ones for sciatica, the [url:149,type=|term|,content=|neck|], lumbar spine, bottom and full body) that you can also purchase to alleviate your back pain.
Don’t sit on your wallet, cell phone or anything else that may throw your spine out of whack.
Reduce reaching (which places more stress on the lumbar spine, neck, shoulder and wrists) by sitting as close to the steering wheel as possible without compromising your safety.
Sit up straight with your knees slightly higher than your hips, and keep your chin pulled in.
Since staying still is bad for your back, don’t just pick a position and stay in it. Rather, adjust your seat and make slight adjustments to your position every 15-20 minutes.
Perhaps you’ll be renting a car for your vacation. If so, seek a car that provides lumbar support, is high enough for you to see past other vehicles without having to cringe your back and neck, and allows an easy way to get in and out without having to do much bending.

2. Bring a Small Cooler & Stack an Ice Pack.

Chances are you’ll already be bringing a small cooler with little snacks and beverages for yourself or the kids as you begin your vacation trek in the family car, so you might as well store a small ice pack in there as well.

[url:1664,type=|node|,content=|Applying ice|] to where you’re experiencing back pain – most often for no more than 20 minutes – is typically a good way to curtail any pain.

As most back pain is accompanied by inflammation, ice therapy can slow back swelling, numb sore tissues, slow the nerve impulses in the affected area, and decrease tissue damage.

Just remember that you should never apply ice directly to the back, but should rather keep it in a towel or another protective barrier to avoid ice burn.

3. Alternate Ice with Heat Therapy via These Inexpensive Means.

Alternating ice and heat is often an effective way to combat back pain, so be sure to bring something that can provide some warmth to your back.

Since lower back pain typically develops from strains and over-exertions that place tension in the muscles and soft tissues around the lower spine, hence leading to a lack of proper circulation and the transmission of pain signals to the brain, [url:1662,type=|node|,content=|heat therapy|] may reduce such signal calling and decrease stiffness by stretching the soft tissues around the spine.

Here are just a few options for how you can “light a fire” under your back during your summer vacation car ride.

Right before you leave, fill up a hot water bottle that you can place on your back. Be sure to refill your water bottle when you make bathroom breaks at rest stops.
While you’re preparing for your vacation by buying new clothes and snacks, be on the lookout for a heating pad with a car adapter that can simply plug into your vehicle’s cigarette lighter.
If you have leather seats with heating power, turn this function on for a few minutes at a time.
Gear up with other less expensive heating options, like warm gel packs and heat wraps. As an example, something like a ThermaCare heat wrap can be used to deliver low level heat to your back for several hours.

As you can see, there are plenty of affordable ways to provide heat therapy to your lower back pain. Just remember, that like ice packs, you should never apply heat directly to your skin.

4. Make Rest Stops So Much More – Utilize the Open Space for Back Exercises.

While this may seem counterintuitive, exercise is often a good treatment for lower back pain. Specifically, active [url:1183,type=|node|,content=|back exercises|] keep discs, muscles, ligaments and joints healthy by distributing nutrients into the disc space and soft tissues in the back.

Now if you have been to one rest stop, you’ve likely been to them all. In addition to providing lovely facilities to use the rest room and being stocked full of vending machines where you can get some of the oldest coffee in the world, rest areas are typically known for having plenty of flowing, green space.

After taking care of business at the rest stop, be sure to utilize its open space by making it a point to do some back exercises, including stretching and working on your hamstrings (FYI: you should stretch your hamstrings twice a day when dealing with low back pain).

Even walking around a bit is a good way to stretch out the muscles.

Here are just some [url:1246,type=|node|,content=|lower back pain exercises|] that may work for you (with that said, a physical therapist or spine professional can provide you with more back exercises).

If you have done back exercises in the past to curtail lower back pain, you’ll want to keep your routine, even when going on vacation, which is all about breaking routines.

Make it a point to spend a couple of minutes doing back exercises at a rest stop before getting back on the road with the Joads, and be sure to get to a stop every couple of hours.

5. Make Good Use of the Back Seat (if available).

If your back pain is proving unbearable and the back seat is available, use it to lie down and rest.

Simply lie down in the back seat (obviously when the car is parked and not moving) with your knees slightly bent. Put a blanket on the seat and rest a pillow under your head.

In simple terms, try to get as comfortable as possible and adjust your positioning when necessary.

6. Substitute Your Pain Medications with Tylenol, Ibuprofen or Naproxen.

Taking your pain medications is not advisable when driving. With that in mind, you can always alternate with over-the-counter pain relievers like Tylenol, ibuprofen (Advil, Motrin and Nuprin) or naproxen (Aleve).

These [url:1917,type=|node|, content=|NSAIDs or non-steroidal anti-inflammatory drugs|] are often effective in limiting inflammation associated with back pain and typically don't produce the gastrointestinal side effects of aspirin.

7. Sit Back, Relax and Rest.

There’s a reason why passenger seats recline. And there’s usually no better time to catch up on some sleep than during a long car ride.

If your lower back pain is nagging, taking a nap may be an effective way to limit the pain.

While sleeping in a car may be difficult for some people, most people are able to adapt and find a good way to nap and get some much needed refreshment and back pain relief.

Here are some general tips for doing so.

Recline the passenger seat in a position that is most comfortable to you.
Depending on how you feel and what you prefer, you may want to use a comfortable pillow to rest your head on and a back brace to support your back.
Throw on a pair of headphones, simply stare out the window at the wonderful scenery passing by, and drift off into your own place of contentment.

Well, hopefully you find these tips helpful as you treat back pain during your summer vacation car ride.

If you have any tips that you would like to add, feel free to let us know in the “Comments” section.

With that said, be on the lookout for next week’s tip on dealing with back pain on plane rides to your summer vacation hot spot.

Exercise Ball Exercises: Exercise Balls Relieve Back Pain

mlepore — Mon, 20 Apr 2009 13:22:33 -0700

April 22, 2009
by: Stephanie

Exercise ball exercises are extremely effective for individuals looking to strengthen their [url:1704,type=|node|,content=|core muscles|] and have steadily become one of the most popular and effective exercise routines for accomplishing this. People have even brought these fitness balls into the office to help promote good posture and get a workout while sitting at their desks. This alternative to standard [url:1093,type=|node|,content=|office chairs|] is becoming more and more commonplace and the people who are using them report having less back pain and a stronger core.

On Thursday, April 16, one of the industries largest [url:1706,type=|node|,content=|exercise ball|] manufacturers, EB Brands, has voluntarily recalled over 3 million exercise balls that were made in China.

Initial reports claim that EB Brands received several complaints of these exercise balls popping under pressure, although the products specifically say they are burst-resistant on the packaging.

Bally Total Fitness, Everlast, Valeo and Body Fit Fitness Balls, all made by EB Brands, are involved in the recall. I say recall tentatively because EB Brands is not removing these exercise balls from stores nor will they be taking the balls back unless they burst. Regardless, numerous people have gotten substantially injured when such bursts have taken place including women that are pregnant and children to name a few. Injuries have ranged from minor bruises and cuts to serious concussions and even fractures. What's more is people who previously lived and died by their fitness balls are now questioning whether they want to chance getting hurt themselves.

"I can just imagine being in Pilates class and having the ball explode on you," said Nancy Cowles, who has a fitness ball at home.

That truly is a scary notion and definitely something that shouldn't be taken lightly, especially when these fitness balls are big, bright, and colorful - very tempting for children to jump and play on.

Although millions of exercise balls have been recalled, this does not mean that exercise balls are ineffective in treating lower back pain and in strengthening the core. In fact, many people will argue that there is not a better core workout available than the fitness ball. If you are thinking about trying out a fitness ball to alleviate back pain I recommend you still give it a shot - just make sure you follow the instructions that come with the exercise ball.

Bursting Exercise Balls: Tips for Staying Safe

If you use an exercise ball involved in the recall, read the instructions carefully and contact the company before further use.

For more information, call the EB Brands hotline at (800) 624-5671 or visit their Web site at www.ebbrands.com.

Good luck with your decision and your recovery!

Posted by: Stephanie

More resources:

[url:8318,type=|node|,content=|Strengthening Exercises to Build Muscle Support|]
[url:1730,type=|node|,content=|Rehabilitation and Exercise for a Healthy Back|]
[url:1714,type=|node|,content=|Manual Physical Therapy for Pain Relief|]
[url:1200,type=|node|,content=|How to Start an Exercise Ball Program|]
[url:1183,type=|node|,content=|Exercise and Back Pain|]
[url:1144,type=|node|,content=|Choosing the Right Exercise Ball|]
[url:1145,type=|node|,content=|Easy Exercise Program for Low Back Pain Relief|]

Visit ABC News for the full article.

3 Empowering Health Resolutions for 2008

Fri, 04 Jan 2008 03:23:55 -0800

January 4, 2008
by: Sylvia Marten

Like most of us, you probably start out each new year with the best of intentions: full of hope that THIS is the year you'll finally do "X" (fill in the blank with your #1 item). If you're like me, I dutifully make my list of New Year's Resolutions (usually at least 10 items long), only to get discouraged by late January and in pretty much full abandonment by March.

So, if we have to pick and choose a focus for our resolutions this year, I pick HEALTH. Why? As one of the most personal and potentially all-encompassing factors in our lives, there's little that is more important than our own good health. Above all else - money, careers, a home or a car, even sex - health is the one thing we can't live without and arguably the most influential factor of our quality of life. For people with chronic health conditions, such as chronic back pain, I can't think of a better focus than health and healthy living for 2008.

My top 3 picks for 2008 Health Resolutions:

Exercising. I don't mean just starting to exercise or saying you'll finally try yoga, I mean committing to making exercise part of your normal weekly routine for the rest of your life. The necessity of exercise in the combat of just about every kind of health issue and pain condition is well known. The tougher part is to accept that exercise won't be very helpful if done in fits and starts, and that just thinking about exercising doesn't count.

The most popular excuse for not exercising? "I'm too busy," which translates to "I won't." Keep in mind that even the President of the United States finds time to keep himself fit. The key, according to a 1/1/08 Chicago Tribune article, is "...make exercise a habit that you do every day at the same time. Pick the time that's best for you and just do it." So, if you're not a morning person, don't plan to do a 6am aerobics class. Whatever time and type of exercise you choose, remember the incredible benefits of exercise you will reap: looking and feeling better, reducing stress, reducing pain, and slowing or preventing certain diseases (e.g., osteoporosis, hypertension).
Quit Smoking. No brainer, right? You would think so, given the known linkages of smoking to cancer, heart disease, lung disorders, etc. Well, if you smoke and have a chronic back pain problem, you need to know two things: one is that smoking can significantly worsen your back pain, and two is that most back surgeons will refuse to operate on your back if you smoke because it inhibits the body's ability to heal after surgery. The key with smoking cessation is to surround yourself with the kind of support network you need to quit and stay smoke free. Talk to your doctor about which of the various stop smoking aids available (gums, patches, oral medications, support groups, etc.) are right for you and keep trying until you find something that works. Like exercising, the state of being called "I don't smoke" is one you need to be in for the rest of your life. Period.
Getting organized. Most people simply have accumulated too much stuff over the course of their lives and now have the dreaded "c" word: clutter. One of the worst impacts of clutter? Stress. Clutter stress at home can cause feelings of being overwhelmed and out of control, leading to overeating and feeling like there's no time to do other things such as exercise (see #1 above). Stress is also a known cause of back pain and can exacerbate many chronic health conditions. Eliminating household clutter can be liberating and euphoric, freeing up time (less clutter is easier to clean and organize) and space (making room for that new elliptical trainer or yoga mat). The key to de-cluttering: pick the clutter that is most bothersome and tackle it one project at a time, and then commit to keeping it that way.

One of the commonalities among all three resolutions is commitment. They will all take incredible self discipline and will power to achieve, not only initially but over the long haul too. The good news is that there is outside help available, if you need it, for each and every one of these. Best of all, I'm willing to bet that the physical, mental, and emotional health benefits will become the only motivator you need to stay the course. Best wishes for a healthy 2008!

Additional resources to help get you started:

[url:157,type=|term|,content=|Spine-health.com Exercise Health Center|]
Smoke Free 2008 (American Lung Association) - http://www.smokefree08.org/site/c.jeJSIZOsEjH/b.3761509/
[url:1758,type=|node|,content=|Obtaining a Solid Spine Fusion|]
National Association of Professional Organizers - http://www.napo.net/public/

Back Pain and Holiday Blues: 18 Tips to Reduce Your Holiday Stress

spine-health — Fri, 07 Dec 2007 13:00:24 -0800

December 7, 2007
by: Sylvia Marten

Ah yes, the holidays are upon us once again, and with them the holiday blues. Not everyone is in festive spirits, especially those of us with chronic pain. Often, chronic back pain leads to [url:138,type=|term|,content=|depression|], and alternately depression can worsen physical pain. The added anxiety and stress of all the holiday planning and expectations can intensify feelings of sadness. Travel blues may factor into the equation too - vacation blues catch us off guard as we're taken away from our normal routines and pain management support like special [url:158,type=|term|,content=|ergonomic chairs|] and [url:161,type=|term|,content=|mattresses|]. Even if it's just a temporary bout of the holiday blues, that doesn't mean you have to simply accept it. Here are some things you can do to reduce your holiday stress.

Talk with friends on the phone, or over coffee.
Talk with other people who suffer from back pain or chronic pain on the Spine-Health.com forums:

See your family doctor or psychiatrist - you may have a physiological disorder that requires antidepressants.
Improve your diet and exercise regularly, at least on non-party days. Don't stress about weight gain at the big family gathering or work holiday party. Having food you enjoy and chatting with friends releases endorphines. Live a little! On other days, make sure that you eat in moderation and get at least a half hour of cardiovascular exercise, even if that means nothing more than taking a walk. If you have difficulty with certain types of exercises due to back or neck pain, try these [url:1183,type=|node|,content=|exercise tips for people with back pain|].
Seek sunshine - the real thing is best, but if it's dark and dreary outside, spend a few extra dollars and get yourself some full spectrum lighting.
Set realistic goals and don't be the ultimate people-pleaser. Decide what's important and don't overextend yourself.
Plan a small gathering of friends or neighbors such as a dinner or wine party.
Read these Spine-Health.com articles:

[url:1079,type=|node|]
[url:6615,type=|node|]
[url:1081,type=|node|]

Make sure your plans move you toward your goal, and celebrate even minor achievements.
Cook, buy yourself some new music and/or new books to have on hand. (no depressing music!)
Go to a museum or concert.
Plan a short trip to a place you enjoy, either by yourself or with a good friend, and don't forget to take along these [url:1107,type=|node|,content=|pain-free travel tips|].
Rent movies from your local movie store or an online DVD rental company.
Hug somebody! This is no joke, hugging has positive and real physical benefits. The BBC even published the results of a study stating that hugs increase oxytocin and reduce blood pressure in women.
Meditate. According to researchers at James Cook University in North Queensland, Australia, meditation offers similar mood benefits to running or other physical exercise. If your pain restricts you from strenuous exercise, consider meditation. Don't know how? You can learn to meditate.
Go ergonomic. If you're at home, it makes sense to have [url:158,type=|term|,content=|ergonomic seating|] available. If you're going to sit and watch TV, eat dinner or pay bills, do everything you can to reduce your pain by giving your back the proper support. [url:170,type=|term|,content=|Pain management|] is a key component in managing depression during the holidays as well as throughout the year.
[url:1927,type=|node|,content=|Get enough sleep|]. Yes, you have to get to the store, wrap those gifts, bake that cake, etc...but sleep deprivation is a big contributor to depression. Be disciplined - go to bed and get 6 to 8 hours of sleep! If you have difficulty sleeping due to chronic pain, you might want to check out our articles on the [url:1315,type=|node|,content=|best mattresses for back pain|].
Clean up the house and get organized. A clean space can make you feel better about any other holiday projects you have going on.

BONUS "BEAT THE HOLIDAY BLUES" TIP:

Honor your own feelings. While nobody wants to feel depressed, recognizing your sadness can mean that something isn't working in your life the way that you would like it to. If it's something you want to change, hey, it's almost time for those New Year's resolutions, right? Pay attention to what your body is telling you, and if necessary, seek the help you need.

14 Natural Pain Relievers

Thu, 09 Aug 2007 14:41:12 -0700

August 9, 2007
by: Stephanie

Many who live with chronic back pain would really love to be less dependent on painkillers to manage their pain. But how? Natural pain relievers may be the answer. Here’s a list that might help – each of these won’t be for everyone, but any number of these natural pain relievers might help you be able to rely less on pain medications and feel more in control of your life.

Release your inner endorphins. These natural chemicals block pain signals from reaching your brain. Endorphins are the body's natural pain relievers, and they can be as strong as many of the strongest pain relievers. Endorphins also help alleviate anxiety, stress and depression -- conditions that often accompany and exacerbate chronic pain. The body produces endorphins during aerobic exercise. A “runner’s high” is not just for those running long distances -- any activity that gets your blood pumping for a sustained period will release pain relieving endorphins into your system.
Find good company. Those who have regular contact with others dealing with similar forms of chronic pain find that their pain becomes more manageable. An online group that is both active and supportive is best. Members of the Spine-health.com Back Pain and Chronic Pain discussion forums say that it is quite simply “free therapy”.
Eat cookies. Research shows that eating sweet foods like cookies, chocolate or ice cream, helps reduce the sensation of pain.
Or just bake the cookies. Enjoying a smell that is both sweet and pleasant has been shown to reduce the [url:6637,type=|node|,content=|perception of pain|].
Feel the heat. Applying some form of heat -- a hot water bottle, gel-filled pad heated in the microwave, electric heating pad, or hot bath -- can go a long way in easing your pain. [url:1662,type=|node|,content=|Benefits of heat|] are twofold: it increases the flow of healing oxygen and nutrients to the damaged area, and it suppresses pain signals being sent to your brain. Some find that wearing a heat wrap, such as Thermacare heat wrap, is best because it releases a low level heat for several hours and can be worn under clothes so you remain mobile.
Cool it with ice. Ahh, how this cools down inflamed and sore tissues. Back pain almost always comes with some level of inflammation, and ice is the best natural way to reduce it. [url:1664,type=|node|,content=|Ice|] also helps by acting as a local anesthetic, and by slowing the nerve impulses, which in turn interrupts the pain-spasm reactions between the nerves in the affected area.
Loosen up. Almost everyone can benefit from [url:1186,type=|node|,content=|stretching the soft tissues|] - the muscles, ligaments and tendons - in and around the spine. Your back is designed for movement, and if your motion is limited it can make your back pain worse. If you suffer from chronic back pain, you may find it takes weeks or months of stretching to loosen up your spine and soft tissues, but you will find that meaningful and sustained pain relief will follow the increase in motion.
Enjoy the outdoors. People who got the recommended daily 400 to 800 IU of vitamin D experienced less pain than those who didn’t, according to a Boston University study of 221 men and women with [url:969,type=|term|,content=|knee osteoarthritis|]. Researchers surmised that Vitamin D helps relieve pain by aiding in the absorption of calcium, which is needed for bone growth and repair. Other research shows vitamin D may directly help soothe pain. 93% of 150 people with unexplained sources of pain were recently found to be deficient in Vitamin D levels, according to recent research at the University of Minnesota. About 15 minutes of sun exposure on your face and hands a day is enough to get your daily dose of D, or a 200-IU supplement of Vitamin D and as much calcium as is found in two glasses of milk.
Imagine yourself to a better place. Guided imagery allows you to hear and internalize therapeutic suggestions that help you feel better. In one study of 28 women with osteoarthritis pain, half of the women listened to a 10- to 15-minute recorded script twice daily that guided them through muscle relaxation techniques. On average, women in the guided imagery group reported that their pain eased by 18% and that their mobility improved by 13%; vs. those in the control group who experienced a 16% worsening of pain and a 2% decrease in mobility. Guided imagery can be learned with a practitioner or on your own using audiotapes or CDs.
Change your inner thinking. Hypnosis involves influencing the subconscious mind in order to change your inner thinking, thereby enabling you to change the way you view pain and assisting in the your body’s healing process. The human body has an infinite capacity for healing, and this is just one technique that many find helpful.
Meditate twice daily. Easy to learn and immediate results make this one of my favorite paths to natural pain relief. Meditation comes in a huge variety of forms --some complex, some simple. My personal favorite is just to find a sound that is pleasing to you but has no particular meaning (my sound is “som”), close your eyes, sit (or lie) still and comfortably, and repeat the sound in your mind. When your thoughts wander, notice that they have wandered and return to your sound. If you feel your pain, notice the pain and return to your sound. Start with a few minutes, and gradually lengthen to thirty minutes. You will find yourself refreshed and reinvigorated, with less pain overall. Meditation can also help reduce the depression, anxiety, stress and sleeping problems that often accompany chronic pain.
Realign your energy flow.The mechanism of action for the ancient Chinese healing technique of acupucture is still not completely understood, but it has been proven in medical trials to reduce certain types of chronic pain, including [url:1358,type=|node|,content=|back pain|]. The American Association of Oriental Medicine has a list of trained acupuncturists. P.S. the needles are super-thin and not painful.
Get enough restorative sleep. Getting enough sleep is critical to managing the pain and healing, so it’s important to employ a variety of [url:1927,type=|node|,content=|sleep aids|] to help you get a healthy amount of sleep. Regular exercise that physically exhausts the body is the best way to promote deep sleep. Visualization, meditation, and other psychological techniques can also help you get to sleep and stay asleep. And don’t forget the power of naps.
Enjoy a massage. In my book, nothing beats a good [url:1287,type=|node|,content=|therapeutic massage|]. It gets the blood flowing, which helps nourish and heal the body, and releases endorphins, which release powerful pain relieving substances in the body (see first point on the list).

Any more thoughts on natural pain relievers? Please share what has worked for you!

Posted by: Stephanie

Sources:

Also see: [url:830,type=|node|]

31 Back Pain Tips Your Doctor Didn't Mention

Thu, 12 Jul 2007 19:25:11 -0700

July 12, 2007
by: Stephanie

Office Chair Ergonomics Video

Well, maybe you have a spectacular doctor who has all the time in the world to tell you how to care for your back. But just in case, we thought we’d compile a list of the most helpful tips that we’ve heard over the years – from doctors, physical therapists, nurses, and back pain patients. Some of these may seem contradictory – like using heat and ice – but the truth is that managing back pain is often a process of trial and error and most people have to try several options to see what works best for them.

Back Pain Remedies

Numb it. After activity-related discomfort, [url:1664,type=|node|,content=|ice|] acts as a local anesthetic by numbing the tissue, and reduces inflammation, which usually is a factor in low back pain. Make your own ice pack by freezing dishsoap in a plastic bag, or freeze water in a paper cup and get an ice massage.
Warm it up. [url:1662,type=|node|,content=|Heat|] helps blood circulate in the affected area of the low back, and blood brings healing nutrients. Some prefer moist heat - a hot bath or other form of moist heat.
Keep it warm. Some people feel more pain relief with continuous, low level heat, which is available with commercial [url:1668,type=|node|,content=|heat wraps|] (e.g. ThermaCare, and ACE).
Combine acetaminophen and ibuprofen. These have different mechanisms of action, and when combined, are more effective than either one alone. I like to stagger the doses (take ibuprofen, then 2 – 3 hours later acetaminophen).
Take the max dose. If you’re taking over the counter medications like Tylenol or ibuprofen, take the maximum dose to keep a therapeutic level of the medication in your bloodstream.
Use your brain. Employ powerful [url:1080,type=|node|,content=|relaxation and distraction techniques|] in order to make your brain ignore at least some of the pain signals it receives and help you feel more in control of your situation.
Get a massage. Nothing helps like a good [url:1287,type=|node|,content=|back massage|] to loosen up the muscles and get the blood flowing.

General Health

Get continuous sleep. Lack of deep, restorative sleep makes the pain worse, and pain makes it hard to sleep. If you need it, get professional help for sleep aids.
Treat your emotions. [url:819,type=|node|,content=|Depression and chronic back pain|] go hand in hand and each makes the other worse. Get professional help for the depression too.
Stop smoking. It causes back pain.
Avoid alcohol. It is a depressant and interrupts sleep cycles.
Avoid being tall. Tall people are at higher risk for developing back pain, so take extra care of your back if you are tall.
Check your gene pool. A lot of back pain runs in families, so if back pain runs in your family take extra care of your back.
Connect with others. Pain is lonely. Most people feel better when they can connect and share with others who are experiencing similar challenges.

Exercise

Stretch your hammies. Tight hamstring muscles put stress on the lower back. Stretch them every morning and evening.
Stay active. Don’t rest for more than a day or two when back pain is at its worst. Prolonged inactivity makes the pain worse.
Walk as much as possible. Carry a pedometer to know you’re walking 10,000 steps a day. A treadmill has less impact on the spine than walking on a sidewalk
Try an elliptical trainer. The tracks never touch the ground, so there is almost no impact on the spine.
Biking is good too. For people who feel better leaning forward, try an upright exercise bike. For those who feel better reclining, try a recumbent bike (with a lumbar back support)
Water therapy is gentle. The water provides buoyancy and mild resistance, but no impact or stress on the back.
Strengthen your core. Abdominal and back muscles need to be specifically targeted with strengthening exercise in order to support the spine.
Try a strengthening program. McKenzie therapy, Dynamic lumbar stabilization exercises, and most forms of exercise ball programs, tai chi, pilates, and yoga all focus on strengthening the core trunk muscles.

Posture and ergonomics

Look at your chair. If you’re reading this, chances are you spend a reasonable amount of time at your computer. Make sure the back of the [url:1092,type=|node|,content=|chair|] supports the inward curve of your lower back, your chest is open, arms on armrests, upper back is straight and your feet are flat on the floor.
Use a lumbar support (or rolled towel) for your [url:1106,type=|node|,content=|office chair|] and car.
Don’t slouch. Ever. It stresses the back.
Replace your office chair with an exercise ball. Sitting on the ball introduces an element of instability, and over time the muscles used to balance on the ball become stronger.
Pivot with your feet. Don’t twist while lifting. Instead, pivet with your feet to keep your low back from twisting.
Use pillows. Support your spine while sleeping by using [url:1329,type=|node|,content=|pillows|] to reduce stress. One very supportive position is to lie on your side in the fetal position with a pillow between your knees.
Avoid standing. At least for long periods of time. If you have to, make sure one leg is resting on a step or something a few inches off the ground, and switch feet every few minutes.
Push. If you have to move a heavy object, always push – don’t pull.
Get household help. Have someone else vacuum, load and unload the dishwasher, lift grocery bags and other household chores that require bending and place stress the low back. You can chip in with the chores that don’t stress your back.

I’m sure we missed some – anyone care to add to this list? Thanks!Obligatory disclaimer: always consult with a physician for your back and any health conditions.

Posted by: Stephanie

More reading:

[url:140,type=|term|]

New Study on Physical Therapy for Low Back Pain

Mon, 11 Jun 2007 14:39:44 -0700

June 11, 2007
by: Stephanie

John at MyPHysicalTherapySpace points out an interesting new study on the effects of physical therapy on low back pain.

This study evaluated the effectiveness of [url:171,type=|term|,content=|physical therapy|] exercise sessions and advice vs. sham exercises and advice over a 12 month period for individuals with subacute low back pain (lasting longer than 6 weeks but less than 12 weeks).

Surprising results: "Exercise and advice were each slightly more effective than placebo at 6 weeks but not at 12 months".

Posted by: Stephanie

The Ultimate in Multi-Tasking - Lose Weight While Working at Your Desk

spine-health — Tue, 29 May 2007 18:48:49 -0700

May 29, 2007
by: Stephanie

If it works, this could be the best weight loss invention yet - the ability to easily burn almost 120 extra calories per hour while working at your computer.

The origin of this thinking comes from Dr. James Levine, an endocrinologist at the Mayo Clinic, who found that any incremental movement, even fidgeting, burns extra calories. From this, he extrapolated that even very light aerobic activity would cause the body to greatly increase the rate at which it burns calories, a process called non-exercise activity thermogenesis.

To study his hypothesis, he invented a computer workstation that can be used while walking slowly - very slowly - on a treadmill, and recently released the results of a small research study that evaluated how many calories this would burn.

The recent study included 15 obese individuals - 14 women and one man - in their forties who did no regular exercise. Their average Body Mass Index (BMI) was 32 and percent body fat was 52%. Using the treadmill at 1mph burned 119 more calories per hour during the study than sitting while working, which would indicate that walk-working for 2 to 3 hours per day could lead to a weight loss of about 45 pounds in a year according to Dr Levine.

The author acknowledged that the study was limited by several factors, including its short duration, which did not extend throughout an entire workday, the small number of subjects, and the concentration of women.

My personal sense is that while this is attractive in theory, I would rather separate work and exercise. I much prefer the mood enhancing qualities from the endorphins produced by a good aerobic workout over low level activity.

Primary source: The energy expenditure of using a "walk-and-work" desk for office-workers with obesity. BritishJournal of Sports Medicine online.

Posted by: Stephanie Burke