SLEEP SUNDAY LET’S TALK ABOUT SLEEP USING 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.

The Spirit Gate – 1 Feel for the small, hollow space in this area and apply gentle pressure in a circular or up-and-down movement.

2 Continue for two to three minutes.

3 Hold the left side of the point with gentle pressure for a few seconds, and then hold the right side.

4 Repeat on the same area of your other wrist.

Stimulating this pressure point is associated with quieting your mind, which can help you fall asleep.

Massage your neck – In the sitting position, using the fingers of both hands, massage the back of your neck along the line of your skull, starting from the middle out towards the back of your ears. Breath with every stroke and feel the tension released. Do this with purpose, focusing on each breath.

ANXIETY

With your thumb or right index and middle fingers, firmly press the outer side of each forearm at the place where your hand and wrist join, below your little finger. Press firmly on your left wrist and hold it for about one minute, then change hands and repeat. 

FATIGUE

Using your thumbs or index finger steadily press onto the outer sides of the calves about one finger width from the shin and about four finger widths below the knee. Press these points for a minute or so, beginning gently and gradually harder and repeat as needed.

 

IMPROVE MEMORY

Press your index and middle fingers to the points located on both temples and hold for a minute or so to facilitate recall. Activate on a daily basis to improve memory and increase mental clarity in general.

IMPROVE CONCENTRATION

Press your index finger to the point located in the indention between the upper lip and the base of the nose and hold for at least a minute.

WHEN YOUR HEAD THINKS YOUR IN PAIN…

Pain is a sensation. However, when the unpleasant perception lingers and doesn’t seem to leave you, there could be many explanations as to what is happening to your body. Some pains do linger longer than others, which is why some people can experience lasting complaints. But when it comes to pinpointing why chronic pain exists and where it comes from, doctors are at a loss. More and more neurologists have discussed the possibility of the memory of pain. Indeed, lasting pain triggers a memory reaction in your body and brain. At a physical level, your muscles might tense because they remember the pain that once was. It sends the message to your brain, which matches the tension with the sensation of pain. Sometimes, your mind is starting the process on its own. The fact is that whether your body is in pain or whether your brain thinks you are, it doesn’t change the result for you. But what if you could alleviate the sensation by helping your brain to relax?

When your fear of pain leads to anxiety

When the brain activates the perception of pain, it is typically under a lot of stress, which can cause signals to backfire or reactions to be activated without a physical trigger. The quickest and safest way to recalibrate signals in your brain is to bring new stimuli to the central nervous system. Not having enough serotonin – the happy hormone – can increase your stress and anxiety levels and lead to nervous backfires. You can manage your serotonin levels through prescription drugs, such as Prozac, but you can also use CBD oil to alter serotonin signals. If you’re looking for a cost-effective alternative in the UK, Vsavi has a range of different products available for vaping, vaporising and as drops. More importantly, if you’re worried about getting high, CBD oil is free from THC, the compound that is responsible for psychoactive effects. 

 

Learning new soothing patterns

You can introduce calming and relaxing routines into your lifestyle as a stress relief. Yoga, for instance, offers a healthy mixture of meditative exercises to help you regain control of your thoughts and soothing poses to physically relax tensions. After a yoga seance, you are likely to feel more connected to your body, which encourages your brain to recalibrates signals. Additionally, learning breathing patterns can also alleviate stress before it affects your perception dramatically. High-stress levels are likely to make your brain feel pain where there might not be anything. 

 

Creating positive experiences

Last but not least, a positive mindset can relax the mind. Ultimately, a negative approach to life tends to lower your production of serotonin and endorphin – the feel-good hormones. But something as simple as laughing can address the balance and decrease stress hormones. While it might sound silly, you should try listening to your favourite comedian next time you are experiencing pain. When the brain misfiring triggers the pain, it might completely eliminate the sensation. But it is also useful for physical pain. 

Can you train your brain to reject the perception of pain? Some yogi masters claim it is an option, but it’s fair to say that most of us will never have that level of control on the mind. However, we can disrupt the stress and pain signals and regain control of our lives. 

A GIDE TO INFRARED THERAPY FOR PAIN…

Infrared therapy for pain is a natural, non-invasive treatment for pain relief for all sorts of problems. Knees, in particular, seem to suffer from inflammation of the joints. Other areas include neck pain from a strain or just fatigue from bad posture. Shoulders are another common site for pain and the infrared light therapy can soon improve the circulation around the shoulder to alleviate the pain.

There are many benefits of Infrared therapy for pain which include that it’s been scientifically proven for over 40 years.

You don’t need to visit a hospital or clinic to relish infrared light therapy.

It’s been demonstrated that infrared boosts your blood flow which helps with circulation.

It’s cost-effective and will save you time and money.

This is excellent for the well-being of your heart and has been proven to decrease the accumulation of plaque and fat in your arteries.

Obviously, it is essential that before using any type of light therapy,  you visit your GP to find the reason for your pain and treat which may also be treated with medication.

There are a number of causes that can demonstrate pain including arthritis, osteoarthritis, rheumatoid arthritis, bursitis, carpal tunnel syndrome and many more. But, Infrared light therapy is a tested treatment for any condition characterized by pain and inflammation. It improves cellular energy creation, improves blood flow and decreases inflammation.

The point is that the red light dilates the blood vessels and so foster the blood flow. The quantity of infrared rays emitted is based on the size of the particles.

LED technologies for treating arthritis at home, are not merely effective, they’re also very affordable. Saunas are a huge investment, but as soon as they are assembled in your house, they may be used each and every day. There is lots of information about the healing capabilities of Light therapy online and you should research it properly before buying any.

Cordless models offer you more options in regard to use since you don’t have to be near a socket. Another important element is that it must not boost the sensitivity of your skin. The device should have an automated shutdown to avoid an accident but the majority have this anyway.

There isn’t any question that sunlight is essential for health. Infrared light therapy has been shown effective by hundreds of studies all around the planet, it is 100% natural and does not have any known adverse side effects.

 

BACK PAIN DURING PREGNANCY…

Millions of women around the world experience back pain during pregnancy. Usually, it’s one of two types of back pain. The first type is known as PGP, which is an acronym for pelvic girdle pain. This is pain that arises when the pelvic joints are affected.

The second type of pain is more common and arises because of the extra weight the mother is carrying. When there is a child in the tummy, the extra weight in the front, puts pressure on the spine. It makes the back muscles tight, and posture may be compromised too. The ligaments are strained and the back hurts.

The good news is that after pregnancy, the pain will diminish and disappear. However, there are measures that you can take to reduce pregnancy-related back pain.

As they often say, prevention is better than cure. So, it’s best for women to exercise regularly and focus on back and core exercises such as planks, crunches, deadlifts, squats, etc. This will strengthen their body, so that it can withstand the extra weight in the front during a pregnancy.

Of course, this is prior to pregnancy. If you’re already pregnant, and in pain, just follow the tips below.

Always watch your posture

Bad posture is one of the root causes of back pain. The extra weight in front changes your center of gravity. To compensate for this, you should do pelvic tilts often, so that you ease the pressure on your lower back.

Use the right footwear

Forget the high heels and vanity footwear. Get a pair of shoes that provide good support and cushioning.

Sleep correctly

It may be strange to say, ‘sleep correctly’… but it is true. Place a pillow between your legs when you’re sleeping on your side. This will ease pressure on your back. Another tip you should follow is to place a pillow under your belly. When you’re on your side, your swollen tummy will be weighing you down. A support pillow under the tummy will keep things level and balanced without placing tension on your back muscles.

 Do yoga

Certain yoga moves like the cat/cow pose, tabletop, sumo squat, and wide-legged forward bend will help to stretch your back muscles and ease the tension. Another benefit of yoga is that it will improve your blood circulation, and the breathing techniques will oxygenate your blood better. So, you’ll have nutrient-rich blood circulating better around your sore back, and this will alleviate the pain.

Avoid standing for too long

The longer you stand, the more stress your weight places on your back. It’s good to not be in any one position for too long. You must understand that the belly is straining muscles in your back. So, to prevent any one muscle from being strained, it’s best to not be still in one position for too long.

Learn to bend correctly

Ideally, you should learn how to bend and pick up items correctly when you’re pregnant. Going for maternity classes or doing your own research will help you understand how to work with your body so that you don’t end up in pain.

These 6 tips will help most pregnant women reduce the pain in their backs. Besides the methods above, heat and cold treatments will work too. You could give acupressure or acupuncture a try.

Speak to your doctor first before trying anything new. Once you get the ‘go ahead’, you can do what you need to in order to ease your back pain.

6 SIMPLE TREATMENTS TO HELP WITH BACK PAIN…

Back pain can be a nightmare. People suffering from chronic back pain are usually

willing to try anything just to make the pain go away. They may try acupuncture, and

if that doesn’t work, they may try hydrotherapy, and if that fails too, it’ll be the next

method or another.

In most cases, it’s not just one method that helps. A combination of methods to treat

the problem on different fronts may be the only option. Acute back pain is usually

treated initially with a few holistic measures which could include –

REST

This is the best short-term solution, but I stress the short-term solution. If you have a

bad back, rest is essential for the healing process. You’ll need to lie down, but you

shouldn’t lie down for too long because it increases pressure on the spinal discs.

Intermittent rest Is what you’re aiming for. If the pain is bad, lie down for about 15

minutes and get up soon as you can and move around slowly.

A HARD BED

You want to use a firm mattress that provides sufficient support. Do not lie on the

floor because this can exacerbate your condition. Place a pillow under your knees

when lying flat. This will ‘flatten’ your spine and ease the pressure. If you’re lying on

your side, place a pillow between your legs to reduce pressure.

MEDICATION

If the pain is bad due to inflamed spine tissues, you’ll need to use non-steroidal anti-

inflammatory medication (NSAIDs) to help relieve your pain. Some of these

medications are strong and may have side effects such as gastric pain. So always check

with your doctor before taking any.

GLUCOSAMINE

This is a natural remedy and while it will not work overnight, in the long run it can be

very helpful for protecting your cartilage. You can get a bottle of glucosamine at most

supermarkets, Boots or health shop.

LIGHT EXERCISE

This may seem to be the last thing on most people’s minds, but light exercise can

work wonders. Choose low impact activities like Pilates and yoga. The goal will be to

strengthen your core and back muscles. Thousands of people have watched their back

pain diminish and disappear once they started doing Pilates and yoga. These exercises

will make your body more limber and stronger at the same time.

Any imbalances in your body will also be corrected. For example, if your abs are weak

and your midsection is protruding and placing stress on your back muscles, Pilates

will strengthen your core. With a strong core, you’ll be able to hold your belly in

without your back propping you up. You’ll also lose weight because of the exercise,

and this too will ease your back pain.

STRONGER MEDICATION

Depending on the severity of the pain, the doctor may either give you medication to

to take orally, or you’ll be given an injection in the affected area. These are temporary

measures to relieve the pain, but can last a few weeks to a few months. However it’s a

post code lottery if you can have the injections so try not to become to reliant on them

like I did. You’ll still need to find other methods to help improve the situation.

These are some of the common remedies for acute back pain. Of course, there are

other methods such as nerve pills, muscle relaxant pills, multivitamins, etc. However,

these merely treat the symptoms. A good physiotherapist/ chiropractor/ osteopath or

pain clinic are a great place to start your treatment.