YOGA POSES AND BOOKS TO HELP RELIEVE BACK PAIN AND FIBROMYALGIA…

Yoga is very effective for relieving back pain, and thousands of people have used it to strengthen their muscles and alleviate the pain in their backs. It’s great for stress relief, improves your posture, increases your flexibility and makes you aware of the limitations of your own body.

It’s VERY important that you speak to your doctor first before doing any form of yoga. In most cases of acute back pain, yoga will be a wonderful way to relieve the pain. However, if you’re suffering from osteoporosis related back pain, scoliosis, etc. which are more serious conditions, you must get your doctor’s approval FIRST. I know I keep stressing this but it is essential that you should never try any type of Yoga or other exercise without the all clear from your GP as you may do more harm than good, and that’s the last thing you want to do.

Many people may not wish to join a yoga class because it can be intimidating, or even embarrassing if your back hurts and you can’t execute the moves without moaning and groaning. This is perfectly understandable.

The good news is that you can do yoga in the privacy of your own home. All you need is a yoga mat, suitable clothing, and the right poses. In this article, I have given a few common poses in yoga that will really help to soothe the pain in your back while strengthening your muscles, according to lots of websites.

Cat/cow
This is a very easy move that will stretch your torso and back while giving your spine a gentle massage. All you need to do is get on your hands and knees like you’re about to crawl. Then arch your back upwards like a cat would, hold it for a secondor two… then lower the back down till it’s concave. Do this about 5 to 6 times.

Downward facing dog
No yoga routine would be complete without this move. It’ll strengthen your lower back, hamstrings and core. Once again, get in a crawl position with a table top back. Now lift your knees off the ground, and raise your hips up so that your body forms an upside-down V. Hold this position for about 5 breaths, and return to starting position.

Child’s pose
An excellent move to de-stress your lower back. Again, start from crawl position and slowly sit backwards so that your buttocks are on your heels. Keep your upper body straight. Now lean forward till your forehead is almost touching the floor, and stretch out both arms as far forward as you can. Hold the position for about 7 to 10 breaths.

Seated spinal twist
Another excellent pose for really stretching out the tight muscles in your back. This move is highly effective, and in many cases will bring immediate relief to a tight back.
Start in a seated position. Bring your left foot and place it on the outside of your right knee. Now bend your right arm and place your elbow on the outside of your left knee. The right elbow acts as a stabilizer to keep your body from shifting. Now, turn the trunk of your body to the left and try to look over your left shoulder. This will stretch the side of your back. Hold for about 3 to 4 breaths, then switch legs and repeat the move on the other side.

These 4 yoga poses are easy to do, don’t require much space and you can do them safely in the comfort of your own home. Most importantly, they are highly effective. There are many other yoga poses that can help relieve your back pain.
Do your research and compile a list… and you can do them often. Once you start, you’ll never look back. Three great books on Yoga which are all under £5 or free on Kindle are –

The Yoga Bible for Beginners – it has 30 essential illustrated yoga poses for better health, stress relief and weight loss by Charice Kiernan.

We live in a fast-paced world in which our senses are constantly stimulated. Yet, this progress comes at a cost. We are constantly tempted to keep up with Joneses, and many people have lost the connection between their mind and body.

Yoga can help restore this balance. For example, one study showed that yoga – even when practised for the very first time! – can normalize levels of the stress hormone cortisol.

In this book, you will be taken by the hand so you can develop your own yoga practice and take back control of your health and happiness. £2.99 on Amazon Kindle

Ten Minutes Yoga for Stress Release Focus & Renewal – this is by Lisa Shea and us the short version of her full hour-long routine. It can be used when you travel, when your busy, and pretty much any other time that you need to keep your time quick. Free on Amazon Kindle

Study after study finds that yoga helps with lower back pain, depression, energy levels, balance, post-traumatic stress, focus, sleep, and much more. Whether you need to reset after a busy day or wish to have more joy in your daily life, they say yoga can help. It nurtures your body and embraces your soul

It has been written to help those who are in need of support find a step toward a more contented life. This book helps you understand the personal sequence of poses, to create an atmosphere of stress relief and forgiveness.

Finally, the third book is Yoga: 40 Exerecises for Beginners by Sophie Godard. Flexibility, balance, relaxation … These exercises for beginners enable you to practice this multifaceted discipline at home. They will help to relieve stress, strengthen your muscles and your mind so that you can focus on yourself and free yourself from tension. £3.40 on Amazon Kindle

The NHS say this about yogaDozens of scientific trials of varying quality have been published on yoga. 

While there’s scope for more rigorous studies on its health benefits, most studies suggest yoga is a safe and effective way to increase physical activity, especially strength, flexibility and balance. 

There’s some evidence that regular yoga practice is beneficial for people with high blood pressure, heart disease, aches and pains – including lower back pain – depression and stress.

But they suggest a class first – It’s better to start with a class to learn the poses and breathing techniques correctly. With a DVD, there will be nobody to correct your mistakes, which may lead to injury over time. 

With some experience of being in a class, a DVD can then be helpful for keeping up practice.

They have the following links to Yoga sites –

The main UK yoga associations are:

These associations all list teachers and classes near you on their websites. You can also search for a local class or teacher using our Fitness directory.

DIFFERENT TYPES OF TESTS FOR BACK PAIN PROBLEMS…

The first thing that most doctors will do when you see them about a persistent case of back pain will be to ask you a series of questions. They’ll want to know when the pain started and for how long you’ve been having it. You may be asked if your family has a history of back pain.

All these questions serve a purpose. The doctor is trying to ascertain if you have chronic pain, acute pain or if there’s some other underlying cause. In most cases, back pain tends to diminish and disappear after about a month or six weeks.

However, if the pain persists, there are a few diagnostic tests that your doctor may resort to. These tests have several purposes. They’ll be able to detect if the back pain is due to a tumor, cancer or some other problem.

If the patient has lost bladder control, it could be a serious problem where the spinal cord is under pressure. These tests will be able to detect why the problem is occurring. There are many possible causes from spinal infections to osteoporosis. These are best detected using advanced diagnostic tests.

X-ray

Of course, this is the most popular and common one that doctors resort to in the first stage. The high frequency radiation, will detect bone problems, tumors, infections, etc. It’s a painless process and this test will reveal several issues that aren’t outwardly visible.

Computed tomography scan

Also known as the ‘CT scan’, this diagnostic test is similar to an X-ray and often done together with a myelogram. A CT scan can detect nerve issues in the back, affected discs, spinal stenosis and much more.

Unlike an X-ray which can be done standing up, a CT scan will require you to lie on a table while your body is scanned.

Magnetic resonance imaging scan (MRI)

Like the CT scan, you’ll need to lie down while the scan is being done. Unlike an X-ray machine, MRI scans use radio and magnetic waves to produce the images that you see on the screen. These scans can detect dehydrated discs, facet joint issues and many other possible causes of back pain.

In many cases, the point of pain may not necessarily be where the pain originates. For example, shooting pains down your leg is an indicator of sciatica. The issue is not with your leg, but your lower back.

Bone scans

This is the type of scan you’d expect to see in a movie. It is very useful for detecting the specific part of the spine where the problem is occurring. The test is done by injecting the patient with a chemical that goes directly into their bloodstream.

The chemical will adhere to parts of the bone that are affected. A special camera is then used to detect the chemical in the body. The parts of the bone that are darker are the parts that are affected. This is an excellent way to detect bone density problems, tumors, infections, etc.

Blood tests

These can help determine whether you have an infection or other condition that might be causing your pain like inflammatory arthritis.

Nerve conduction tests

Electromyography (EMG) measures the electrical impulses produced by the nerves and the responses of your muscles. This test can confirm nerve compression caused by herniated disks or narrowing of your spinal canal (spinal stenosis).

I have personally had all of the above except the bone scans and I have found in the past that the MRI and nerve conduction tests have shown up my problems the best but everyone is different. The 4 scans above are the most commonly used ones. You can also find out lots more on the NHS website.

Your doctor will be the best person to advise you on the different tests and which ones will yield the best results when used to diagnose your condition.

ALL ABOUT INVISALIGN DENTIST IN MELBOURNE ADVISES HOW TO MAINTAIN THE APPLIANCE…

Wherever you look now you see so many people with beautiful smiles. Back in my day it was those awful braces but so much has changed since then, I thought you might like to read this article all about the type of appliance used today and how to maintain it.

A beautiful smile is an imperative of the modern people. Today, it has placed beauty in a high place in the value system and human communication, even ahead of much more important things such as manners and upbringing. That’s why a beautiful smile is the best first impression we can make on someone.

Straight and healthy teeth are what patients want. Because of these requirements, numerous methods and apparatus have been developed. Their purpose is to correct the position and spacing between teeth in the jaw. Still, the goal of dentistry dealing with these issues (the name of the science is orthodontics) is not just aesthetics and straight teeth.

Properly positioned teeth and the distance between them are essential for the health of the entire organism, especially jaw muscles and surrounding dental tissue. They allow a smooth transfer of the force of chewing, which preserves the supporting tissues and decaying of teeth.

Other reasons why teeth health and proper position in the mouth are of great importance for us, find on this link: https://livenaturallymagazine.com/healthy-teeth-gums-matter

FORGET ABOUT METAL BRACES

The methods used by orthodontics have broken the prejudice that only kids and teenagers have a chance to straighten the teeth by the end of puberty. Today, there is no age limit for undergoing these treatments or for wearing an orthodontic appliance. However, they avoid it because metal braces are too prominent and, to be honest, quite unattractive. 

Having metal brackets is a bit degrading for adults. When you are a kid, it is somehow more logical to wear these funny dentures because the results will be obtained quickly. But you can freely forget about the ugly and visible wire dentures. Today, these are modern and almost invisible corrective devices that deliver maximum results.

Invisalign is a corrective device adapted for older patients, almost invisible to the teeth. Every patient gets a device made according to the shape of their jaws. As each of us has a unique teeth print, Invisaligns are not uncomfortable to wear. You can remove it whenever you want, such as while eating or sleeping. This way, you avoid pieces of food to get stuck inside the orthodontic appliance. It makes maintenance and cleaning much more comfortable than with old-fashioned metal dentures. 

MAINTAIN REGULAR DENTAL HYGIENE

 The Invisalign orthodontic appliance is one of the latest-generation dental advances, requiring minimal maintenance. You need almost no additional accessories or special cleaners if you take good care of basic dental hygiene regularly. So for starters, you need nothing more than a toothbrush, mouthwash, and floss. To find out why sometimes flossing is more important to us than brushing teeth, click here.

We all understand the reasons why it is necessary to keep a clear eye on our teeth hygiene every day. In addition to health and aesthetics, there is a practical side to it, especially when using an Invisalign aligner. As its name implies, the braces is almost invisible, and almost no one will notice it on your teeth. But it can reveal the real condition of your teeth.

Another thing is that when you put an aligner on unwashed teeth, you push all the bacteria on them deeper into your oral cavity. That will further cause their reproduction and then tooth decay, bad breath, and various inflammatory processes inside your mouth.

BRUSH INVISALIGN FROM TIME TO TIME

Although these aligners change in the short term, approximately every two to three weeks, it does not mean you shouldn’t clean them at all. As seen on  https://thedentalroom.com.au/ stains or discoloration can appear on Invisalign due to chewing, food residue, tobacco smoke, and even condensation that occur when you breathe.

Every two to three days, the Invisalign aligner should be refreshed. It will take you only a few minutes. You’ll do the cleaning like you do tooth brushing, but the movements must be gentler. You can even use a regular toothbrush (although there are specialized, soft brushes in better-supplied pharmacies). 

Sometimes it is only possible to remove the stains with lukewarm water, and sometimes it is necessary to use a specialized cleaning solution. Standard toothpaste usually contains bleachers and baking soda, which erode the material of aligner and can further damage and weaken Invisalign.

BE CAREFUL WHAT YOU EAT

 During the period of wearing Invisalign, patients should pay attention to the foods they eat every day. Some ingredients may cause staining or changing the color of Invisalign. Acidic substances can damage the aligner at the microscopic level, making it useless.

It is advisable to reduce the intake of foods that have intense pigmentation, such as beetroot, red wine, berries, but also foods that contain simple sugars – sweets, snacks, and alcohol in general. If you still can’t give up these things, remove the dentures while you eat them and make sure you brush your teeth as soon as possible before returning the aligner.

STORE INVISALIGN ALIGNER PROPERLY

Since this orthodontic appliance should be worn for most of the day, it is an excellent place for bacteria and fungi to develop and multiply. That will happen because of inadequate hygiene, maintenance, and improper storing of Invisalign.

When you leave this aligner in the air somewhere in a humid place, you have just created the ideal habitat for the development of harmful microorganisms, the causative agent of many diseases. Also, it is not desirable to completely enclose it in the box and to put it in a dark and cold place. These are also ideal conditions for bacteria and germs.

When you think of disposing of dentures, the first thing that comes to your mind is the glass of water on your night table, with your teeth inside it. That can be classified as a god way to store Invisalign, but only for a couple of hours. If you are removing the appliance more often for extended periods, a better solution is a retainer container.

 Dentures and aligners are great ways to get your teeth in order. Although charm is in imperfections, there is nothing attractive in crooked teeth. The use of modern methods of correction is a wise investment since a beautiful smile is one of beauty standards.

SIXTEEN THINGS THAT CAN TRIGGER BACK PAIN…

Believe it or not, there are some very strange things that can trigger your back pain, as well as the usual things that you should avoid.

1.Your wallet in your back pocket can cause sciatica due to you pressing on it while sitting down.

2. Your mobile phone can cause you neck pain due to the way you hold your neck if you use it a lot, it can also cause arthritis of the thumb.

3. Flip flops can cause pain in your back due to the poor arch support.

4. Long-distance driving can cause back pain due to the position you sit in for a long period.

5. Being a couch potato can also cause back pain from not moving around enough.

6. Laptop cases over one shoulder can cause back and neck pain due to the weight on one side of your neck.

7. Large handbags can cause back pain due to the same reason as laptops.

8. Lifting can cause back pain if you do not bend properly. Lift an object by bending your hips and knees and then squatting to pick up the object. Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting.

9. Your workstation can cause you neck and back pain if your chair is not the correct height.

10. Your laptop can cause you neck and back pain if you do not have it at the correct height.

11. Brushing can cause back pain for a short while due to muscles being used which have not been used for a while, the same applies to using a lawnmower.

12. Push rather than pull when you must move heavy objects.

13. Don’t carry excess weight as this can cause back pain.

14. Stress can also create muscle tension, causing a loss in flexibility that can lead to back pain. To reduce stress.

15. If you smoke, stop. It puts you at increased risk for back problems since your blood has trouble delivering oxygen to working tissues, making your back weaker.

16. Don’t overload your trolley as this can cause back or neck pain.