HAND REFLEXOLOGY POINTS FOR PAIN…

Reflexologists believe that the hands are considered to have electrical properties.

The right hand palm being positive and the left hand palm negative.The right hand also has a reinforcing, stimulating effect while the left has a calming, sedative effect.

The back of each hand is opposite to the palm, so the right is negative and the left positive.This is important when using reflexology as if the object is to revitalise the body and restore energy flow, then the right hand will have the best effect. The left hand, with its calming effect is best used for pain.

Since hand reflexology is performed by applying pressure from fingers and thumbs on reflex points on the hands, the practice can provide an easy, cost-effective and safe way to treat ailments.While reflexology hand mapping feels best (and may be more effective) when done by someone else, it is possible to work on oneself.

HEALTHLINE shows that if you press the hand valley point can be found in the firm skin between the thumb and index finger. Reflexologists claim that applying firm touch to this pressure point may help reduce stress, as well as alleviate migraines, toothaches, shoulder tension, and neck pain

Try having a go on yourself by pinching the finger tips and thumb of your right hand. The pressure applied to each finger should be firm, but make sure it is not painful. A few seconds for each single finger tip will be sufficient. Now do the same with the other hand. Check with your GP first if you are on medication.

WEGO HEALTH AWARDS – BACK PAIN BLOG HAS A NOMINATION…

 

Wego Health Awards...

WEGO Health is a mission-driven company connecting healthcare with the experience, skills, and insights of Patient Leaders.

They are the world’s largest network of over 100k Patient Leaders, working across virtually all health conditions and topics. Their network collaborates with pharmaceutical and life sciences companies, agencies, consultancies, startups, and all types of organizations across healthcare.

WEGO Health offers enterprise and on-demand solutions that allow organizations to leverage the patient experience and expertise in the design, development and promotion of their products and services.

Nominate the exceptional patient advocates, influencers, and experts who make a difference in the lives of patients and caregivers. They say it is an honour just to be nominated, but they think the honour is all in the nominating itself!

After being nominated, connect with others in their Patient Leader Network:

  • Nominate another Patient Leader
  • Share your nomination with your network and urge them to nominate
  • During the endorsements period, endorse the Patient Leaders you’d like to see recognized

Join them and help celebrate the inspiring and impactful nominees. Feel good while honoring these Patient Leaders and then join in on the festivities.

I feel honoured to be nominated for Best in Blog Show.

If you know someone who deserves any of the awards at WEGO Health then pop down to their website and nominate someone and make their day. If you think I am worthy of this award I would be delighted if you could endorse me. Just click on this Wego Health link and click on the thumbs-up sign. Thanks very much

 

4 OF THE BEST EXERCISES TO DO FOR A BAD BACK…

The best way to prevent lower back pain is to exercise regularly and engage in strength training so that your core and back muscles are strong. A regular stretching program to keep you limber will help too.
However, if you already have back pain, contrary to popular belief, you still can and should start exercising to strengthen your body. You just need to take it slower and easier… but you need to exercise.


In most cases, it’s the lower back that will hurt. So, the muscles that you want to strengthen will be your glutes, hip adductors, core, abs and back muscles. The goal here will be to challenge them gradually so that they get stronger over time. You can’t just bang out a set of deadlifts with heavy poundage and expect to get away with it.


You’ll need to take it slow so that you don’t aggravate your condition. In this article, you’ll be given a few exercises that are very beneficial for back pain sufferers. Most are low impact and will not aggravate your condition.


It’s also essential to get approval from your doctor before engaging in any exercise routine when you’re suffering from a bad back.

  1. Planks
    There are many different types of planks such as forearm planks, side planks, knee planks, reverse planks and many more. Have a variety of them in your training so that you target different muscles. These planks will strengthen your core… and a strong core is the first step to preventing back pain, or reducing it.
  2. Bridging
    This is one of the best back exercises out there, and yet it’s often neglected. Lie on your back and bend your knees so that your feet form a right angle. Now push off your heels and raise your hips off the ground. Your knees, hips and shoulders should be aligned and form a straight line. Lower your hips and repeat again. Do this for 10 to 12 reps.
  3. Deadlifts
    This is one of the cornerstones of weight lifting. It requires good technique and proper form. You can learn how to do it from a trainer at the gym or by watching videos online. Always remember not to use too much weight, and not to jerk. Slow, controlled reps is what you’re aiming for. The weight you use should allow you to do about 10 to 12 reps. If all you can lift is a bar with no weights, then that will do.
    You’re not trying to build mass or become a bodybuilder. The goal is just to strengthen your back so that you’re not in pain. You can progress over time.
  4. Bird dog
    Similar to the plank, and challenging too. There is minimal impact. Get into a kneeling position with your palm on the floor. Now, straighten your right leg outwards and above the ground, while you straighten your left arm outwards too.
    Now you’ll just be balancing on your left knee and right arm. Hold the position for about 5 to 10 seconds… or longer if possible. Now repeat on the other side.
    If you do these four exercises regularly, you’ll strengthen your back and core, which in turn will make you less susceptible to back pain. Do note that you should have a day or two of rest after training. Approach your training with a slow and steady mindset, and you’ll be stronger in a month or two.

There are lots of websites and YouTube videos on all of the above exercises if you find it easier to watch how to do them. Little steps is the perfect way to start these and only after you have spoken to your GP.

ITS SLEEP SUNDAY – LET’S TALK ABOUT THE EFFECTS OF SLEEP DEPRIVATION…

According to Wikipedia Sleep deprivation is the condition of not having enough sleep; it can be either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness, and weight loss or weight gain. It adversely affects the brain and cognitive function.

According to an article on WEB MD Charles Bea, MD says that ‘there is a link between pain and sleep problems, exactly how the two conditions are connected varies from person to person. “You have to determine what is the chicken and what is the egg,” he says. “Is pain a manifestation of, or made worse by, a sleep disorder or is pain causing the poor quality of sleep?

Charles Bae, MD, a neurologist in the Sleep Disorders Center at the Cleveland Clinic in Ohio, puts it this way: “Pain can be the main reason that someone wakes up multiple times a night, and this results in a decrease in sleep quantity and quality, and on the flip side, sleep deprivation can lower your pain threshold and pain tolerance and make existing pain feel worse”.

So what’s the answer – Spine Health say that “Psychological techniques. Meditation, cognitive behavior therapy, and deep breathing exercises are some of the more common practices. Sleep medications. Specifically designed to help with sleep, these medications may be considered by themselves or along with other strategies in certain circumstances”, may help with your sleep pattern.

Arthritis Health says that “Positive bedtime habits and environment changes include:

  • Using a high-quality mattress with comfortable sheets and blankets
  • Eliminating light and noise from the bedroom, including glare and sounds from electronics; a sound machine that generates white noise may help mask outside noises (people will often use a fan for this purpose)
  • Lowering the temperature in the bedroom to 68 degrees or lower
  • Using deep breathing or progressive muscle relaxation techniques (tensing and then relaxing muscle groups in sequence)
  • Using a biofeedback device to help individuals recognize signs of tension and actively work to relax muscles, slow breathing, and calm down
  • Going to bed at the same time every day
  • Getting up and doing something calming if sleeplessness sets in, returning to bed only once feeling tired

If you have any unique suggestions on how to get back to sleep after being woken up with pain then please let us know so we can all try it.

Other factors of course are that sleep changes with Age. You can see from the graphic below how it changes a great deal as we age. I probably only get about 6 hours of sleep maximum.

Many Fibromyalgia sufferers have sleep problems even if they have a rest during the day. But having a few ‘good’ hours sleep can make all the difference. I’m sure I am not alone in also suffering most days with an overwhelming feeling of fatigue. I can honestly say that sometimes I have felt so tired, that I thought I would fall asleep standing up. But even an afternoon nap is not the same as having a ‘proper’ night’s sleep.

Healthline explains 11 effects of sleep deprivation on your body with this great graphic and just shows how it really can affect your way of life big time.

 

 

 

ACTIVE POSTURE TOPS EXPLAINED BY DR HILARY ON GMB…

As many of my readers will know I wrote a review on the Active Posture tops a short while ago. If you missed my review click here to see what I wrote. Recently there has been more information about it due to everyone working from home. Dr Hilary on GMB talks abut the posture shirt and how it may help you with this video here. Posture Shirt is also offering a Posture Shirt TM 2.0 with a discount of 25% using the discount code of VE25.

Since my previous reviews, they have grown in strength and been on television programs and in the press. One such article was written by The Lady magazine who wrote this article on the tops.

According to the NHS eight in every ten people are affected by back pain.

It can be debilitating, depressing and downright miserable. Yet so many of us think very little about our posture through our home life or working day.

It’s so easy to spend one’s 9 to 5 day gradually slipping further beneath the desk, only to drag oneself up into the chair again every half an hour.

We naturally fall into whatever physical state is the least effort, but this isn’t necessarily the position that is the most helpful or healthy for our bodies.

It’s a job to remind ourselves how to sit when we are frantically trying to finish a deadline or rushing around after our children. Many of us ignore that niggling pain until it becomes a much bigger pain that defeats us for weeks or even months.

Traditional compression clothing works against the body by ‘overtaking’ or doing the muscles job for it, thus rendering no muscle memory performance.

One brand, ActivePosture, has come up with an innovative and clever solution to this ongoing problem.

By creating a shirt that encourages muscle memory rather than overtaking it, the patented technology behind this invention works by helping the body teach itself to properly support itself.

‘Unlike traditional compression tops, ActivePosture clothing do not overtake muscle functionality or brace the user. Instead, they make the user aware of his or her posture. This process leads to the activation of the back muscles making these stronger. As it is the muscles doing the work, not the shirt/bra, over time the user will gain muscle memory and still feel the effect when the shirt/bra are not worn. This ensures that after around 6 months, the user will no longer be dependent on ActivePosture clothing, but will be able to feel and correct the posture without wearing them.’

 

TOP TIPS FOR BETTER POSTURE:

  • When sitting at a desk for any length of time, get up and stretch from time to time (every 40 mins at least)
  • Do not sit with legs crossed and try to keep your back straight with shoulders back
  • Invest in a support cushion if you are suffering from lower back pain
  • Cast your mind over your body to ‘check in’ and see that you are not leaning or putting pressure on one are or another
  • Avoid lifting heavy objects and always bend your legs with a straight back if you do lift things

‘The Posture Shirt® and InterActive Bra has helped over 500,000 people worldwide. We are proud to introduce these superior and innovative products to the UK customers. It offers an affordable and lasting solution to those struggling with poor posture and all discomfort that comes with it’, says Daniel Shilemay, the CEO of ActivePosture.

https://activeposture.co.uk

The company are going from strength to strength, and I suddenly realised that both my own children could do with one to help with their pain.  My daughter has recently had a baby and by week three of feeding her baby was already starting to get a lot of neck and shoulder pain so I suggested one of these tops. My son is in front of a computer to many hours to mention but is also a keen tennis player and recently has had back and neck pain. Initially, we thought it was something he had done in the gym but soon began to realise it definitely had something to do with his posture.

Watch this space for a review on the top for these type of postural pains in a few weeks time.

 

The Lady