HOW TO AVOID BACK PAIN…

Spine

So many things can cause you back pain, in fact far to many to list but I found found a few tips on how to avoid the most common causes of back pain.

Standing incorrectly I suppose is an obvious one but they say that if you can avoid leaning while standing (against a wall or similar) and do not stand on one leg as this can create muscle imbalances.

For women they say your bra is very important, which is something I have written a little bit about before. Apparently London’s Royal Free Hospital says that 100% of women who want a breast reduction is because they are suffering from back pain and most of them were found to be wearing the wrong sized bra. I think its easier now as most department stores have fully trained staff to measure you properly.

Sitting at your computer is a very important one. They say its because you have to lean forward or stretch out with your arms, both of which can cause back ache. To stop this happening they recommend that you set your keyboard so you rest your arms on the desk to use it, and your screen so that your head is straight when you look at it. Well, I now only work from a laptop as I cannot sit in a computer chair comfortably because of my back but I do put my laptop onto a cushion and support both my arms with cushions as well. However, as far as my head being straight when I look at my screen, well I think that would be impossible for me.

Another point which I must remember next time mine goes into spasm is to use ice rather than heat as this helps reduce any inflammation.

They also say sitting too much can cause back ache as apparently when you sit down, the load going through your discs is increased threefold so they recommend that you move regularly, ideally every 20 minutes. Well I’m afraid I do sit most of the time but my legs are always horizontal ( not sure if that helps) but as I do get uncomfortable often I do have to move around quite a bit so hopefully at least I am doing that right.

Low vitamin D levels was quite a shock for me as I haven’t once been told to take any form of supplement for my back. They say it is because deficiencies in the sunshine vitamin D are now strongly linked to back ache which they say is because insufficient vitamin D makes surfaces on your spine soft and spongy, which then irritates the nerves. Their top tip is to take a supplement of vitamin D. Hmm this one will be an easy one to try out anyway.

Finally, only for the girls again though its back to high heels causing back ache due to the way they tilt your pelvis forward and like my previous article on heels, they suggest alternate heel heights so no need to throw all those beautiful heels away, just wear them occasionally.

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HOME MASSAGE TECHNIQUE FOR SLEEPLESSNESS…

massage

SLEEPLESSNESS/INSOMNIA

Massage with your thumbs the dips below and slightly in front of the inner ankle while using your index fingers to massage the same spot on the outer ankle bone for a minute or so, this should calm you down.

YOUR LOWER BACK PAIN COULD JUST BE A SIMPLE LUMBAR STRAIN…

Spine

Lower back pain doesn’t mean you have a serious problem with you back, it could be a simple lumber strain. Having week core abdominal muscles and lifting heavy objects incorrectly or even exercising with weights means your back is often left taking the strain instead.

To treat it yourself try using a balm and apply directly to the pain area before taking medication as this can allow you to carry on with the harmful movements.

You could also try the Cobra which is a classic yoga posture. Lie on your tummy and push your torso upwards, arching your back and keeping your neck long then hold for 10 seconds. Repeat three times.

Fortunately they do say that 90% of lower back pain may heal itself, but its best to take a break from the activities that may have caused it. Of course if its no better within a week or you have any pins and needles or shooting pains, or lose control of your bowel or bladder, then see your GP or go to A&E as soon as possible.

AROMATHERAPY FOR PAIN RELIEF…

massage

According to Mary Margaret Chappell in a recent article in ‘Arthritis Today’, recent studies corroborate the use of aromatherapy for pain relief.

Apparently “Aromatherapy is effective because it works directly on the amygdala, the brain’s emotional center,” says Mehmet Oz, MD, professor of surgery at Columbia University Medical Center in New York City. “This has important consequences because the thinking part of the brain can’t inhibit the effects of the scent, meaning you feel them instantaneously.

Dr. Oz, a cardiovascular surgeon, studied aromatherapy to find alternative methods to expedite recovery time and reduce anxiety in heart patients. Dr. Oz and his collaborator, clinical aromatherapist Jane Buckle, PhD, recommend using 15 drops of an essential oil, such as lavender, chamomile or eucalyptus, diluted with 1 oz. (2 Tbsp.) of a “carrier” or neutral oil, such as almond, avocado or jojoba, dabbed directly on the skin. This means you literally have scented relief on you when you need it, says Dr. Oz.”

Alan Hirsch, MD, neurologist at the Smell and Taste Treatment and Research Foundation in Chicago, believes you don’t have to limit yourself to essential oils. Limiting the length of your exposure to certain scents, however, will ensure they remain effective. “Short-term exposure is key because people stop responding to scents after a few minutes.

LOCAL SUPPORT GROUP’S ANNIVERSARY ME OPEN DAY…

Fibro ring

A support group for ME/CFS/FM IN Derbyshire (not far from me) is celebrating its 5th Anniversary by holding an Open House on ME Awareness Day.

At present there is little public awareness of these devastating and life-changing illnesses. The aim of the Open House is to improve understanding and help people who have, or know someone, with ME/CFS/FM – also importantly, for their families, friends and carers, or anyone wishing to find out more.

Members of the group will be present, some with their partners, also a representative from Action for ME and Sue Brennan from Notts ME Clinic.

The Open House is on May 12th, 10.30am – 1.30pm at 4 Low Street, Collingham, near Newark, NG23 7LW.
For more information please contact Sophy on 07772 232083 or sophy.wynne@hotmail.co.uk
Some refreshments available.