No More Back Pain
Written By Mike Saros
Issue 10
Please print this out and read it very closely. It will help you get rid of back pain.
Table Of Contents:
1. Opening Comments: More Constructive Ways To Combat, Eliminate And
Manage Each Cause Of Your Back Pain.
2. Articles of Interest
TOP 10 WAYS OF DEALING WITH STRESS
TEN WAYS TO GET A BETTER NIGHT'S SLEEP WITHOUT PILLS
3. TEN Back Relief Tips To Help You Get Rid Of Back Pain.
4. Affiliate Announcement
5. Next Newsletter
Opening Comments:
In this issue of my newsletter I would like to wrap up the last 2 questions in order to determine potential causes of back pain.
Next time, we are going to examine different kinds of treatments for back pain. We may spend an entire newsletter on the benefits of acupuncture for example or chiropractic care or even yoga. I think we really need to examine all the treatments out there under a microscope so we can make a more informed decision when it comes to weighing our options for treating back pain.
So let's get started.
Questions To Determine Your Cause Of Back Pain/Circle All "Yes"
Answers
1. Do I suffer from a congenital condition or was I born with a spinal
condition?
2. Do I not pay attention to my posture either sitting or standing?
3. Do I not practice good posture either sitting or standing?
4. Have I suffered from a recent car accident or fall and subsequently
experienced back pain not long after?
5. Do I do a lot of heavy lifting or bending over in my job or at home?
6. Do I perform an unnatural repetitive motion at work or at home?
7. Do I not practice safe lifting techniques?
8. Am I 20 pounds or more overweight?
9. Do I not eat enough fruits and vegetables?
10.Do I not drink enough water? 8-12 glasses per day?
11.Do I eat too many sweets and foods containing sugar?
12.Have I been diagnosed with osteoporosis or arthritis?
13.Do I lead a sedentary lifestyle? Am I a couch potato?
14.Am I under a lot of stress? Do I suffer with anxiety?
15.Do I have trouble sleeping?
**Question 14**
Am I under a lot of stress? Do I suffer with anxiety? Yes.
Mike's Comments:
Who doesn't suffer with stress and anxiety? Let's face it. You are probably dead if you don't suffer with stress or anxiety. Stress and anxiety are part of life. Stress and anxiety do not discriminate by gender, race or socioeconomic status. We all must face stress and anxiety at some point in our lives. Unfortunately, when stress and anxiety build up too much, it can really affect us physically. Stress and anxiety cause tension contributing to sore and tight muscles all over the body including the back.
So what can be done to relieve the stress and the contributing factors that lead to muscle soreness and tension?
I think the best thing you can do if you can't afford a massage everyday is find a release or an outlet for your stress and anxiety. You can use stress and anxiety to your advantage in this sense.
For instance, some people handle stress better than others. Some people actually thrive under pressure. Former football quarterback Joe Montana and former basketball player Michael Jordan come to mind immediately.
Despite their extraordinary talent, both of these athletes faced unbelievable amounts of pressure from fans', teammates', coaches' and media expectations let alone the pressure they inflicted upon themselves to keep winning.
How did these athletes cope with stress and anxiety?
Michael Jordan never lost in the NBA Finals. His team's record was a perfect 6-0. He averaged about 34 points per game in the NBA Finals as opposed to his regular season average of 30 points per game. Clearly he stepped up his game as the pressure mounted.
Joe Montana never lost a Super Bowl. His team went 4-0 in the Super Bowl. Joe Montana also holds the record for most touchdowns thrown in Super Bowl history as well as the most completed passes. Throughout his career, he also was the catalyst in over 30 comebacks when his team was down going into the 4th quarter of a football game.
Now I realize not everyone can be a Joe Montana or a Michael Jordan; however you can learn to handle stress and anxiety in a positive manner just like these world class athletes. Here is what I suggest.
One day per week or perhaps one hour per day allow yourself some time to take a break and do something that you enjoy. It could be walking, cooking/baking, taking a bath, gardening, reading, playing golf/tennis, swimming, riding a bike, jogging, playing frisbee with your dog etc.
And I think it is important to know why you are doing this. Tell yourself it is to make you feel more relaxed. It is a way to relieve your stress and anxiety. Having the mental notion of this will help you perform the stress relieving activity better, make it more enjoyable for you and allow you to relax more.
Throughout the day, I, myself, spend a lot of time sitting at my computer. At the end of a long day, all my muscles feel tight. How can they not? But to remedy this I will go to the gym and let out all the tension that built up throughout the day.
For me, personally, it is a balancing act that I play almost everyday with my body. I believe it is the same for you. Try to find your own balance. Try to find an outlet or a release for built up tension throughout YOUR day. Your body and your back will thank you for it.
**Question 14**
Do I have trouble sleeping? Yes.
Sleeping disorders such as insomnia can lead to back pain. Every person
needs sleep. In fact, every living thing needs sleep to rejuvenate and
replenish itself. If you suffer with back pain due to poor sleep, you
need to correct your sleeping problems. So how can you do that?
First, I would suggest analyzing all the factors that may be contributing
to your sleeping problem.
These factors include the level of anxiety and stress in your life; chemical
imbalances due to misuse or overuse of prescription drugs; related sleep
disorders that you might also be experiencing such as Restless Legs Syndrome,
Sleep Apnea, etc.; inadequate diet; lack of exercise; and overexposure
to environmental toxins.
Any one of these could lead to sleeping disorders or make your insomnia worse and subsequently your back pain. I would talk to your spouse, partner or perhaps a friend you spend a lot of time with that might be able to point out any noticeable changes in your lifestyle to help you better determine the root cause of your insomnia. You should talk about any needed corrections or adjustments.
Second, I would look at the kind of mattress you are sleeping on. How old is the mattress? Is it too firm or too soft? Does your sleeping partner hog the bed? All of these things are a consideration for a great night's sleep.
Rule of thumb is that you should replace your mattress every 10 years Especially if you suffer with back pain, it is a good idea to invest in a mattress that is very comfortable for you. A good mattress should distribute your weight evenly. A poor mattress has a tendency to let your body sag around your waist/lower back area. This can put a lot of pressure on your lumbar area and be a primary cause of back pain.
If your sleeping partner is a bedhog you might want to consider getting a bigger bed. I know...easier said than done. But if that mattress is old anyway, now might be the best time. If getting a bigger bed isn't an option then you might want to try the old "elbow in the ribs" technique. I hear it works pretty well.
So to wrap up, if you have a sleeping problem, be sure to examine all the aspects of your lifestyle that could be contributing to your sleeping problems. Try to find safe alternative solutions such as eating more fruits and veggies and drinking less caffeine; or perhaps exercising more throughout the week. A change in certain aspects of your lifestyle just might be the solution to your sleeping problems. Lastly, be sure to get a good mattress, one that distributes your weight evenly and good luck with the bedhogs.
Articles Of Interest
TOP 10 WAYS OF DEALING WITH STRESS
www.womenfitness.net
1. TALK ABOUT IT
Where you feel you can, discuss your problems with your partner or close friend in order to see the situation more objectively.
2. PLEASE YOURSELF
Make sure you do something you really enjoy at least once a day.
3. LAUGH IT OFF
Laughter is a fabulous healer and encourages social bonding. The act of laughing also increases the oxygen supply to the lungs, stimulates the production of endorphins and can produce a feeling of euphoria. Occasionally it may also open the gates to tears-another positive release.
4. EXERCISE
Burn off the energy that stress generates before it burns you up. A study at the University of British Columbia, Vancouver, shows that 20 to 30 minutes of aerobic exercise that raises your heart rate to about 120 beats per minute at least three times a week can lower depression and anxiety within 12 weeks. Performing some stretching exercises or regular exercise pattern can help you combat stress.
5. SAY NO
Make space for yourself and get some respect. State your options clearly and calmly. Don't wait to be asked, then feel angry and overlooked if you're not.
6. BE CREATIVE
Women often feel stressed, frustrated and depressed when family or business management pushes creativity out of the picture. Taking up a stimulating new interest helps you to keep an open and progressive mind.
7. GET REAL
Accept your personality, don't try to alter it. Instead, learn to manage your strengths and weaknesses. Likewise, stop chastising yourself for past mistakes. Learn from them - then let them go.
8. PLAN AND PRIORITIZE
Organize your life better by tackling important issues early to get them off your mind, and don't take on too much.
9. THINK POSITIVE
Approval-seeking and self-doubt both erode self-esteem. Tell yourself you can do things not merely to stay popular but because you genuinely enjoy them.
10. BE KIND TO YOURSELF
When you're stressed, give yourself physical and emotional support. Treat yourself to your favorite foods. Pamper yourself in an aromatherapy bath or book in for a relaxing massage. Make sure that you regularly do things just for fun. It might be as simple as taking a walk in a park, going to movies, or even doing something you would normally Consider as childish, such as jumping into a pile of fallen leaves or splashing in puddles.
To read the full article on the web, click the following link: (Be advised some articles may no longer be posted on the web)
http://www.womenfitness.net/top10_dealing_with_stress.htm
MIKE'S COMMENTS:
I chose this particular article for my newsletter because I thought it offered a different approach to dealing with stress and anxiety. Although the article is written with women's interests in mind, I think men can also benefit from it. A lot of times we are too concerned about external, tangible means or devices to help us deal with stress and anxiety when we should be more concerned with the struggle going on within us. If we can find peace and happiness within, chances are this will reflect on our own physical, mental and emotional health.
10 WAYS TO GET A BETTER NIGHT'S SLEEP WITHOUT PILLS
BY MEREDITH WADMAN
Sleeping pills aren't for everyone. For some folks, they might interact with medication you're already taking. For others, sleeping pills can lead to nighttime falls and daytime dizziness.
So how can you get a good night's sleep without a prescription? Experts on insomnia in older people say that there are several fundamental tips for those struggling to sleep well without pills. They also point out that the majority of sleeping problems in older people arise from underlying, often treatable conditions like depression, pain from arthritis, restless legs or sleep apnea. Common medications also can interfere with sleep.
Consult a sleep disorders specialist if your sleep problems persist after trying some of these 10 remedies:
1. Exercise.
Not only does physical activity promote general health, it helps people sleep. Studies show that if you're not up to vigorous exercise, even a small increase in daily exertion helps nocturnal sleep. Just don't climb on the StairMaster within five or six hours of bedtime. Exercise gets the body aroused--and it takes several hours to slow back down.
2. Cut back--or, better, cut out--the daytime napping.
"If you must nap, keep it brief and early in the day," says Donald Bliwise, a professor of neurology at Emory University School of Medicine who specializes in sleep, sleep disorders and aging. If you can't resist dozing, keep it to 30 minutes or less.
3. Get an hour or two of daily exposure to sunlight.
Those who toss and turn, unable to fall asleep at a normal hour, should get sun exposure in the morning. Those who fall asleep too early and want to reset their body clock should get sun exposure late in the afternoon. Natural light synchronizes the inner clock that regulates sleep, nudging the body into wakefulness by day and sleepiness at night. If you live where winter days are short, consider investing in a bright lamp. But remember that no light works as well as Mother Nature, even on an overcast day.
4. Set a sleep schedule, and stick to it.
Go to bed at about the same time each night. Set an alarm, and get up at the same time each morning. Experts say it's essential. "The brain's sleep center wants a schedule," says Leah Friedman, a sleep researcher at Stanford University School of Medicine who studies non-drug treatments for insomnia in the elderly.
5. Ditch the vices late in the day.
Big meals close to bedtime can lead to sleep-disturbing heartburn. Caffeine and nicotine are stimulants that make it harder to get to sleep. And it's well established that alcohol leads to wakefulness in the middle of the night. A cocktail at 5 p.m. is a lot more conducive to a good night's sleep than a nightcap.
6. Take a hot bath one to two hours before bedtime.
The medical literature shows that, in addition to relaxing you, the cooling of your core body temperature after you leave the bath promotes sleep. Don't take your bath too close to the time you turn out the lights, because it takes the body an hour or two to cool down.
7. Drink a glass of warm milk at bedtime.
Studies have shown that tryptophan, an amino acid contained in milk and other dairy products, promotes sleep. If this portends too many trips to the toilet in the wee hours, try eating a small snack of cheese or yogurt instead.
8. Use night-lights--not normal room lights--to guide your way to the bathroom.
Researchers have found that exposing yourself to regular room light in the middle of the night can shift your internal sleep/wake clock, potentially causing you to start waking regularly before the birds.
9. Consider whether a medication might be causing or contributing to your sleep problem.
Common culprits include beta-blockers that fight high blood pressure; anti-depressants including both SSRIs and MAO inhibitors; thyroid hormone; and respiratory medicines like albuterol. If you suspect a medicine is interfering with your sleep, talk to your doctor. Switching drugs, lowering the dosage or changing the time of day you take a pill may help.
10. Don't accept the once-conventional wisdom that people need less sleep as they age.
Scientists have debunked this notion, showing that older people do best on seven to eight hours of sleep a night, just like everybody else. "If you're having difficulty sleeping, don't assume it's because you've gotten older. See your doctor about getting it fixed," says Sonia Ancoli-Israel, a professor of psychiatry at the University of California at San Diego who specializes in sleep and sleep disorders in the elderly.
To read the full article on the web, click the following link: (Be advised
some articles may no longer be posted on the web)
http://www.aarp.org/bulletin/yourhealth/a2005-01-06-wopills.html
Mike's Comments:
I must admit that I do not have a sleeping problem nor can I imagine how frustrating sleep disorders must be. I think the tips above can really help a lot of people with sleep problems. It seems to me that if your nighttime sleep schedule is more regular, then perhaps your body will be more inclined to fall asleep and stay asleep. Even though you may consciously know it is time to sleep, it may be hard for your body to sleep especially if it thinks it is 3 in the afternoon. I also want to emphasize the kinds of prescription drugs you might be taking along with caffeine or even alcohol that may be interfering with your sleep. At least be alerted to the possibility that what you ingest in terms of foods, beverages and medicines could be directly related to your sleeping problem.
Mike's Back Pain Tips
Here are 13 more back pain tips for a pain-free back.
1. Never carry anything real heavy on your shoulder that might put your
spine out of alignment.
2. Wear gloves when lifting heavy objects to maintain a full and firm
grip.
3. Drink lots of water, even more than usual, to help hydrate the disks
in your back.
4. Eat lots of dark fruits like blackberries, blueberries and raspberries
because they contain flavanoids and antioxidants that help your immune
system and protect your cells from structural damage. Ultimately, this
will help your back.
5. Stay away from sugars and sweets. They will not help your back.
6. Be sure to put up a sign over the candy and sweets in your house reminding
you that these foods will not help your back pain go away.
7. Experiment with different herbs and spices like Rosemary, Cilantro,
Sage, Oregano, Basil, and Ginger. Many herbs and spices contain powerful
natural anti-inflammatories that can fight back pain.
8. If you are overweight, try not to eat a lot of bread that can stir
up insulin levels and cause pain and
inflammation.
9. Eat a lot of foods with Omega-3's like fish, nuts and leafy greens
to help you reduce pain and inflammation naturally.
10.Realize you always have the option to make smarter food choices where
your back is concerned.
Affiliate Announcement:
If you or someone you know owns a website and would like to become an affiliate of Exclusive Health Products, simply visit www.ExclusiveHealthAffiliates.com to sign up today!
Next Newsletter:
Next time I want to get right into different treatments for back pain.
We will look at all the possible treatment options that exist. What exists
besides surgery and drugs for people with awful back pain? I will see
you next time.
Sincerely,
Mike Saros
No More Back Pain
P.S. Check out all the great deals for the following:
www.SecretsToAPainFreeBack.com