1
Back Pain: Exercises to Help Healing
When it comes to back pain, your first thoughts may be to take over-the-counter pain medication and rest whenever possible. Two bad options. First, medication is only going to temporarily relieve the pain, if at all, and may be accompanied by various unpleasant side effects attributable to drugs. Second, rest may actually hurt more than help. While you're seeing your chiropractor, there are a few things you can do at home to help the healing process. Believe it or not, it's based on the simple principle of movement.
When you stop moving, everything tightens up, circulation slows down, and pain chemicals accumulate in your muscles and joints. It's like waking up after sleeping in a cold room on a lousy mattress with a draft. You need to move. Here are two simple exercises to get you started (discuss these with your doctor first):
Exercise #1: Backward Bending (extension of the lumbar spine). An exercise called the McKenzie extension is the first thing you should try if you have sciatica (pain running down your leg). If these exercises work, your pain will diminish and may centralize, which is a good thing. Centralize means your pain goes less far down your leg, and you may feel it closer to the spine. Bending backward may not feel good at first, but you should feel better immediately afterward. If you feel worse afterward or the pain goes farther down your leg, stop, as this is not the exercise for you.
How to Do It: Lie face-down on the floor, arms bent at your sides (sort of like a starting push-up posture). Straighten your arms up slowly, lifting your upper body off the floor as you do so. Your legs and feet should stay on the ground. Hold for 3-5 seconds, then slowly lower your upper body back down. Repeat 10 times, as often as once per hour
Exercise #2: Flexion Exercises (bringing the leg toward the chest). People with lower back pain can also feel better with various types of leg flexion, bringing the bent leg toward the chest, or doing contract-relax and then bringing the bent leg toward the chest. These people usually have sacroiliac joint problems. (The SI joints are located on either side of the spine in the lower back.)
How to Do It: Lie on your back with one leg bent and then other flat on the floor. Bring the bent leg up toward the chest. Wrap your arms around the leg and then try to lower it toward the floor for 3-5 seconds, resisting with your arms. Relax, and then pull the bent leg up farther toward the chest. Repeat the entire process three times.
To reduce your risk of injury, consult with your doctor before doing these exercises for the first time, particularly if your pain is new and/or you would like further explanation of how to perform the exercises correctly.
Read More
Break Free of the Disease Diet
The SAD fact is that cultures that eat the reverse of the "Standard American Diet" - low fat, high in complex carbohydrates, fruits, vegetables and fiber, etc. - have a lower incidence of obesity, cancer and coronary artery disease. What's even more SAD is that countries whose populations can afford to eat the healthiest disease-preventing foods don't. America spends more money on weight loss than any country in the world, yet the American diet contributes to the very conditions we spend so much money to prevent.
Research conducted at the University of San Francisco Department of Medicine by Drs. Lynda Frassetto and Anthony Sebastian, and subsequently published in the prestigious Journal of Gerontology, clearly demonstrates that as we get older our bodies accumulate acid wastes. They attribute the accumulation of acid and the reduction of the alkaline state as we age to eating the Standard American Diet (SAD), and conclude that the role of age-related metabolic acidosis in the cause of adult degenerative disease warrants consideration.
So, it's obvious that we must consume more "alkaline" fruits, vegetables and plant foods to fight off disease as we age. Our SAD choices in food must change. Education and the new advances in food technologies are the keys. It's as simple as replacing the Standard American Diet, which is:
 |
High in animal fats including dairy products |
|
High in unhealthy fats: saturated, hydrogenated |
|
Low in fiber |
|
High in processed foods |
|
Low in complex carbohydrates |
|
Low in fruits, vegetables and other plant-based foods |
with a healthier diet that focuses on alkaline fruits, vegetables and plant foods, including the following:
|
Tomatoes |
|
Carrots |
|
Spinach |
|
Broccoli |
|
Blueberries |
|
Raspberries |
Talk to your doctor for more information on how you can break free of the SAD cycle of weight gain and disease and achieve your health goals.
Read More
Avoid Common Exercise Mistakes
The most important goal when undertaking any exercise program is not to build muscle, burn fat, increase cardiovascular capacity, or anything else. Those are important, but the number-one priority is to keep from being injured. That's the only way you'll have a real chance of reaching your fitness goals. Here are four movements to avoid when exercising, along with a few exercises that are often performed incorrectly:
| 1. | Don't use jerking motions, especially when lifting. Speed is fine when done appropriately, but you should always have fluid motion and proper form when performing any and all exercises; otherwise you could strain or even tear something. |
| 2. | Don't use body parts not required for the exercise. Have you ever seen people doing biceps curls and rounding their shoulders or arching their backs? Those are just two of the big no-no's that can lead to injury. |
| 3. | Don't lock out your knees or elbows. Never lock your joints when working out; keep them slightly bent so the weight will not be transferred to the joints. |
| 4. | Don't arch your back. Picture someone on the barbell bench press, lifting a weight that is actually too heavy for them. Chances are that eventually, they will start arching their back. Sooner than later, that back is going to give out and they won't be able to exercise for days, weeks or even longer. |
Push-ups. The wrong way: You should never have a dip or arch in your back or lock your arms. The right way: Arms should be underneath you and not locked, back parallel to the floor. Engage your "core" the entire time (squeeze your glutes and draw in your belly button).
Walking lunges. The wrong way: When performing a lunge, extending the front knee past the front foot will cause injury at some point. The right way: When you are in a split stance, go straight down and do not let your front knee go past your foot.
Squats. The wrong way: Knees coming forward over your toes. The right way: Perform this exercise as if you were sitting back on a chair and putting 80 percent of your weight on your heels. Then lean slightly forward so you won't fall back.
Chest press. The wrong way: Lifting the weight using your back (high arch). The right way: Keep your back flat and relax your shoulders while lifting the weight.
And let's not forget about the right and wrong way to exercise in general. Get some expert advice prior to working out. Most gyms have personal trainers who will give you a free consultation and show you some basic machines and correct postures. Your doctor is also a good source of information, particularly if they specialize in exercise and rehab protocols.
Read More
Unsubscribe
Thank you for subscribing to To Your Health. If you have received this
newsletter in error or wish to unsubscribe, you may remove your name from
our e-mail subscription list at www.toyourhealth.com/newsletter/TYH/unsubscribe.php.
Update your e-mail address
To update the e-mail address your newsletter is sent to, click here.
If you have any questions regarding your subscription, please complete
this form at www.toyourhealth.com/newsletterhelp/TYH.
|
