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.

Swine Flu Vaccination – what awful side effects

Hi all,

I’m sorry I haven’t been here for a few weeks but I’ve had a trying time over the last couple of weeks helping my daughter get over some surgery she had to have but I felt quite proud of myself on Tuesday when I left to come home. At the end of the day I’m a middle aged lady and left my daughter early evening to get on a bus on my own to the tube to get the tube on my own to St. Pancras International to get on the train on my own home !!! Did I do well or what? The most important thing of course was that my daughter got better soon and nothing would have kept me away from helping her when she needed me most.

When I got home I had an appointment with the nurse at my doctors for a swine flu vaccination which my Doctor felt I needed, so, off I popped for the jab in the arm which of course was nothing but I was in no way prepared for the side effects of the injection after having had numerous other flu vaccinations without any problems.

The first thing that started to bother me was my arm which went as stiff as a board so bad that I couldn’t even lift it up and then I was woken in the night with what felt like every muscle in my body aching and in pain. I’d had my usual concoction of drugs before I went to bed and so when the pain woke me up all I could take was Paracetamol which didn’t touch it. I made every effort to get up and get ready to take my dog for her morning walk but I found the wind outside too painful so came back and went straight back to bed.

The pain go no easier but got so bad that my husband started to get a bit worried and told me to try and find out if it was normal to suffer so badly from the injection.

I decided the best thing to do was to go on the Internet to find out what the side effects of the vaccination were and everything I was suffering from were listed so our feeling of anxiety soon left us and I realized it would soon be over.

After another restless night I felt tons better this morning although far from 100% yet but after suffering what I can only presume was a taste of the real flu, I am just so pleased I had the vaccination done.

I’ve got my epidural a week on Tuesday and just feel grateful for another few days to get over this before having another needle stuck in me !!

Well I hope your all well and nearly ready for the Christmas fun. I’ll be back before then though, take care all.

Epidural in my lumber spine before Christmas – yipeeee!!

I am soooooooo chuffed today as my pain consultants secretary rang me last night to say they can fit me in for a lumber epidural on the 22nd December – how perfect is that for Christmas. I thought they had forgotten me it is so long since the pain clinic had phoned but it was mainly because there is only one consultant who will do my epidural.

My Doc also sent me a letter to tell me to come for the Tami Flu injection which I am having next week as for the past three years I’ve had terrible chest infections and cough and twice sent my disc out in my thoracic spine through coughing, so I feel everyone is looking out for me at the moment.

I’m hoping it will mean the first Christmas in years that I have not been down with flu or in agony with back pain. Yipeeeee, Yipeeee, Yipeee :crazy:

You have no idea, unless your in constant pain like me how such a couple of Hospital visits for these can make you so happy, especially when you know it helps so much. The only unfortunate thing with my epidural is it is lasting less and less as time goes by but will definitely be great for me over Christmas and New Year.

Just had to let you know as I’m on cloud nine at the moment :wave:

I have completely overdone it yesterday and today!

I have completely overdone things today and yesterday – just by way of a change. I’d noticed the Debenhams 25% sale and I’m not one to miss a bargain so my other half and I trotted of to town yesterday to get some bargains and some Christmas presents. Well you know what us women are like once we get into a department store with lots of goodies to buy …………
the rest is history. But, instead of being very sensible and going straight to bed when I got home I was on such a roll with my endorphines well and truly kicked in, that I decided to finish making my Christmas cards.

Big mistake ! – my neck went into such spasm that I just couldn’t look in any direction and it felt like someone was sticking a knife in my neck. My other half was a bit cross with me but got me lay down with a heat pad on my neck and took my laptop from me and anything else I could reach and made me rest. It eventually went as it always does but it did do me in a bit and I needed the pain to go away for today as I had a coffee morning planned at my house for the ladies group with some stall holders selling Christmas goodies ( yes, more – I’m nearly done now).

Anyway, I woke up feeling the usual (rough) but once the medications kicked in I was ready for the mad house which it certainly was. The last person left at 2ish and by the time I’d tidied up it was three and I nearly ran upstairs to bed and slept until my husband (who I’d sent out to look for my xmas prezzy) brought me a cuppa up to bed at 5ish.

I know I’ve said it before but it is just such a bind that bells ring when its too late and to have a brain and mind that want to do everything at full throttle. As my husband always says to me “you just NEVER learn, do you”? I think I just have a mental block of how bad the pain can be – either that or I’ve lost the plot lol ! I think its that really.

I’m now watching the fantastic Children in Need concert at the Royal Albert Hall on the box, which is enough to put a smile on anyone’s face – I think it’s absolutely brilliant and have always supported such a worthy charity.

Until next time friends, I will try and not be toooooooooooooo naughty tomorrow (but I can’t promise you) lol.

Spinal Surgery, Haemorrhoids Surgery – is it the answer?

Nearly every week in the Mail Health Pages there is another article on a spinal operation to cure all back pain but everyone that I read seems to be only suitable for people with new spinal injury’s and not for people like myself who have had surgery after surgery and back pain for the last 20 + years.

The one in the Mail today was about how a prosthetic neck joint called Prestige ( a surgical wedge) was placed in the spine to replace the bulging disc which in this case was in the patients neck ( same as mine) and although the surgery was still quite big in that they have to cut under your chin to move the windpipe to one side. The devise has undergone rigorous testing in America ( just by way of a change) and it has shown that people are in far less pain after this type of surgery. The surgeon was a Professor Steven Gill at Bristol’s Frenchay Hospital.

I’m not frightened of having surgery, I just won’t go through with it until I find the right one for me and I know that could take years but its amazing how fast things are advancing in that type of surgery. Deciding which area of my spine to tackle first will be the biggest problem for me as my bulges are in my cervical, thoracic and lumber and some eighteen years ago a top spinal specialist said that he thought the only option would be fusion from top to bottom but my movement would be very limited !!

Of course, the trouble with leaving these sort of decisions can mean that you have other problems to deal with, for instance haemorrhoids, which I’m sure I will not be alone in suffering from this because of the side effect of the pain and other medications you take.

I’ve already had surgery once for this problem but it was so painful that I said I would never go through that again. But again in the health section of the Mail an article was written a couple of weeks ago on the latest surgery for this type of problem which leaves you with NO pain after surgery – amazing or what.

So, I guess I just have to be a bit more patient and see if they come up with a spinal surgery that is pretty painless as well. You never know miracles do happen.:**: