RELAXATION THERAPY FOR CHRONIC PAIN AND FIBROMYALGIA…

Many people think that relaxation means sitting in front of the television, or going on holiday, but in actual fact, it can be taken by doing your favourite sport. You can relax when you are swimming, cycling, walking, doing yoga, aerobics, playing golf, and so on. The best way to look after your body is to find ways to help you relax.

A relaxation technique is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of pain, anxiety, stress or anger. Wikipedia

Normal stress is a challenge which strengthens the body’s own defences. However, abnormal stress and too much of it can overtax us physically as well as mentally.

The NHS site says “Having a massage is no better at beating stress than home relaxation techniques, like breathing deeply and listening to soothing music,” reports The Daily Telegraph. This news is based on a trial on the effectiveness of therapeutic massage in treating generalised anxiety disorder (GAD), compared to thermotherapy (a heat-based treatment) or relaxation room therapy.After 12 weeks, anxiety scores improved in all three groups.

If you are getting a sudden searing pain in your back, then try ‘The Jacobson Technique’, also called Progressive Muscle Relaxation, which has been around for 100 years. The Jacobson technique is commonly used for pain management for all kinds of conditions. Jacobson’s relaxation technique was developed by Dr. Edmund Jacobson over half a century ago. Jacobson formulated over 200 exercises and techniques which, taken together, relax the entire body by releasing muscular tension that accumulates as a person experiences a stressful situation.

Jacobson, and those who have followed in his footsteps claim that this technique will cure not only tight muscles and cramps, but also reduces the intensity of pain, and will relieve stress and anxiety. Today, the 200 exercises developed by Jacobson have been reduced to between 15 and 20. In order to receive maximum benefit, it is recommended to practice this technique every day for at least 20 minutes, at the same time every day, in a quiet, comfortable place.

Jacobson founded the International Stress Management Association, which continues his work to this day. The International Stress Management Association (ISMA) produces publications and offers training in Jacobson’s relaxation therapy.

According to the NHS Guy’s and St. Thomas Hospital where the definition of the Jacobson Technique is,  a technique that uses muscle contraction and relaxation to make you feel calmer.

 

 

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MY BACK PAIN TIPS, WHAT ARE YOURS?…

With so many people offering you advice on how to deal with back pain it’s difficult sometimes to know which advice to take. The internet is full to the brim of different types of exercise regime to help with, in particular, lower back pain but my advice would be to see your gp or physiotherapist before you start trying something you have seen on the internet.

There are however some useful tips if you are in extreme pain. Firstly, try lying on your back, on the floor, with your feet and lower legs over a chair. Support your head under a pillow. Try to relax as much as possible.

Consider doing some simple stretches to improve your overall flexibility and help relax those over tight muscles.

Try standing with your back against a closed door. Align your shoulders against the door and touch the door with the back of your head, your buttocks and your heels at the same time. If you can manage this then your body is in the correct alignment. Try to hold this posture when walking.

Start walking. Walking is one of the best exercises you can do to help to relieve back pain. A recent study found that a group of low back pain patients who did 3 hours brisk walking per week had considerably less pain and distress than a group who were given specific low back exercises. Walking helps exercise many of the muscles in the musco skeletal system, which in turn help provide support to the spine. I can honestly say that my endorphin’s always kick in if I manage to get out for a walk.

Always ensure you keep your back straight when lifting – no matter how light the object may be, and bent when bending down. Try to get someone else to sort out the bed quilt for you as double’s are quite difficult to sort out with a straight back and my back once went out when I was busy changing the cover after it had been washed.

If you drive pay attention to how you get in and out of the car. Sit down facing the door and swing both legs into the car together. Getting out is the reverse. It may look cumbersome but many a bad back is triggered by getting in or out of the car the wrong way. Ensure if you are driving any distance that you take regular breaks and have a walk around.

 

Finally for me I find heat, heat and more heat but I know there is an argument for both heat and ice especially during a hot spell like we have experienced over the last few weeks. Have you got any back pain tips to share with my readers?

 

MY FIVE MUST HAVE’S FOR PAIN RELIEF – WHAT ARE YOURS?…

  1. My electric heat pad, which is a Beurer  which is available on Amazon and other website, heat is something I use for pain relief on a daily basis. 
  2. My horseshoe neck cushion from Pain Relief Cushions which I am ‘always’ popping into the microwave.
  3. My N:rem Sleep System which has an offer this month for my readers. If you wish to purchase a mattress you can have the first months installment for FREE – just quote BACKPAINBLOG for the offer. 
  4. My Kindle Fire – I have the right music, the right books and the right audiobooks to help me relax and use it every single day. I think probably the best place to buy one without doubt Amazon. 
  5. My coccyx cushions – I have them in my car and my husband’s car and use them whenever or however I travel. There are lots of site’s that sell these and I am going to review a new sciatica relief cushion soon which is being launched at the Back Pain Show. 

TOP SIX GET HEALTHY AND GET PAID/GIVE TO CHARITY AND GET MOTIVATED HEALTH APPS…

There should be no excuse nowadays that you need help to motivate yourself to get fitter and healthier as there are a vast amount of apps available to help you along the way. You can even get paid, help a charity, wake up to Yoga and be motivated on a daily basis.

My top six are all FREE to download.

  1. Pact App – Pact uses cash stakes to help you achieve your health goals, week after week.  FREE untitled
  2. Charity Miles – Walk your dog, go for a run, or cycle around the neighbourhood which will all help to raise money for charity and make you feel good at the same time. FREE charity-app
  3. The Johnson and Johnson Official 7 Minute Workout – the fast simple based app to workout anywhere, any time in just 7 minutes. All you need is a chair. FREE watch_image
  4. My Fitness Pal – A mobile app and website that gives you a ton of tools for tracking what you eat, how many calories you burn through activity and lots more. Some brilliant recipes on this site. FREE api_clients_356_2_10_0_99067-png
  5. Couch to 5k – This free 8 week program gives users 3 workouts per week and is suitable for novice runners. FREE top
  6. Yoga Wake Up – Start your day with a quick morning yoga session. This app delivers 10 minute sessions, each one slightly different. It’s FREE but does have optional in-app purchases. It can also be used in place of an alarm clock with the Yoga session waking you up. screen696x696

TRAIN YOUR MIND WITH FEEL STRESS FREE…

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Train your mind with feel stress free’is a new app which uses clinically proven techniques (CBT and also mindfulness techniques) in order to build resilience, prevent and manage stress/anxiety. Along with this it has recently been proven to accelerate depression recovery time.

Sometimes we can all feel like things are getting on top of us. That’s why the psychiatrists and psychologists at Thrive have created this app that will help you relax in just 5 minutes. By practicing the techniques in the app, you will learn to build resilience to the pressures and anxieties life throws your way.

With proven CBT tools in the app, you can seek to support yourself 24/7. If you have any technical issues? Email help@thrive.uk.com

At the moment Thrive have a free offer for their Train your mind with feel stress free’app, by simply downloading it from this link.  With Christmas just around the corner and pressure on us all this app could be the best download you have made for a while.