Natural Supplements For Pain Relief

Is Joint Pain Ruining Your Life?

Many diseases and conditions can cause joint pain, these may include arthritis, bursitis, tendinitis and fibromyalgia. You can help to eliminate or reduce your chronic pain by identifying the type and cause of joint pain you have.

There are various causes of joint pain and the treatment is also different from one patient to another. Like any kind of therapy, your reaction to a given medication is not actually how another individual will respond. Some individuals may not do well with one medication but do excellent with another. The symptoms and the causes also are a determining factor for what treatment should be used.

Natural remedies for pain relief

Most victims of arthritis and joint pain often turn to the natural herbal remedies for pain relief when other pain relief methods fail. More and more sufferers are trying out natural pain relief methods successfully which is the prior reason why other victims are trying this route as well.

Alfalfa- this herb is loaded with magnesium, calcium and many other important nutrients. It is a great way to acquire the nutrients that your body needs to combat infection. It also reduces the acid level in the body.

Angelica Dong Quai – has anti-swelling properties and is also used to lessen pain. It can be consumed as a tea for some weeks. Not recommended for constant usage.

Turmeric- contains a substance that gives this herb yellow color. Studies have shown that it offers relief from difficulty and swelling of the joints without any side effects that cause intestinal distress.

Black Cohosh Viburnum- is a strong herb with properties similar to aspirin and is used to decrease pain and irritation.

Ginger- it is a unique tasting spice, also sold in the form of supplement that has anti-inflammatory properties useful for curing arthritis.

Horsetail- is rich in minerals, selenium and silica that are important in supporting and strengthening the connective tissue.

Warm water-warmness is very helpful for joint pain. You can take a shower or put warm water over the affected area. It reduces the joint pain.

Eucalyptus Oil- this performances really well for many people. Just rub the eucalyptus oil over the location to help relate the pain. To improve the efficiency you can implement a heated hand towel to the place which allows the oil to penetrate through and reduce the ache.

One can try these natural remedies at home and see the difference in their lives.

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Discover Back Pain Relief Using Lower Back Stretches

If you've got any sort of musculo-skeletal pain, chances are your body is out of alignment. Your quest is to find out why it's out of alignment.

Here are two analogies that might help explain what's going one.

Firstly, you're out camping and someone slackens off one of the guy routes of your tent. Likely as not, it will not take long for the whole tent to collapse.

Chances are that if you're in pain, the 'tent' is leaving over and a few of the 'guy roads' need adjusting.

Secondly, imagine that one of the front tires on your car is wearing unevenly. You take it to your mechanic and he recommends you replace the tyre. You know, and I know, that if all you do is replace the ty the same thing is going to happen again.

You need to have your wheels re-aligned and the tires balanced. It's not a five minute job.

Taking it back to the human body, in most cases when bones are out of alignment, the secret to getting them back into alignment is to do the opposite to what you're doing to straighten up your tent. You need to loosen off the muscles that have dropped bones out of alignment.

Very few people understand that this is the principle reason why they need to embark on a flexibility training program.

If you want clues as to the undering cause of your back pain take these tests

  1. Are the muscles on the back side of your body flexible enough to allow you to put your socks on while standing on one leg?
  2. If they're not, you've definitely tightened up – calf, hamstring, buttock and back muscles. Crunching your lower back bones or taking a pill to mask the pain is not going to improve your flexibility.
  3. Can you sit against a wall with your legs straight out in front of you and your bottom close in to the wall? If you can not, you've got tight hamstrings – which are high on the list of suspects for lower back, neck and shoulder pain.
  4. Are your buttock muscles too tight? Can you sit up straight with your legs crossed and your hands clasped behind your back? If you can not, your buttock muscles are too tight. Tight buttock muscles are also high on the list of suspects for back, neck and shoulder pain.
  5. Can you do 20 pressups, men on their toes and women on the front of their thighs? Research shows that the best predictor of risk of lower back pain is your ability to do pressups. The reason is that while you're doing a pressup the muscles of your trunk – front, back, sides and core need to keep your trunk as stiff as a board. In fact, if you think about it, while you're doing pressups, you're also doing the 'plank' exercise, a highly recommended exercise for strengthening all the muscles that hold your back in good alignment.
  6. Can you do 20 good situps? I do mine with my knees bent, feet under a rail and fingers behind my ears. If you can not to 20 situps the muscles on the front side of your body are not strong enough to keep your column in good alignment.
  7. Are you more than 20Kg (that's a bit over 40 pounds) over weight? If you are, the risk of coming down with back pain are very high. It's not a matter of if, it's when.
  8. Lastly do you have a regular and systematic strength and flexibility training program, either at home or in the gym? My research shows that people who make a point of keeping themselves strong and flexibly dramatically lower their risk of back pain.

In a nutshell, if you're weak, tight, fat and you do not have a strength and flexibility training program, your back pain is definitely not due to a lack of rubbing, crunching, heating, vibrating or Voltarin.

Rushing off to the doctor is not going to make matters any better because for most people back pain is a fitness problem, not a medical problem; and you can not solve a fitness problem with a medical solution. A lot of people tried and things only got worse. Neither Voltarin not Celebrex strengthen weak muscles or loosen tight muscles. Neither for that matter does rubbing, crunching, heating or vibrating.

The first three tests above will provide you with clues as to which stretches you need to do. The main stretches will involve muscles that are attached to your pelvis, front, back and sides, the reason being that if the pelvis is out of alignment then everything above it will be out of alignment.

In the mean time stay tuned, highly tuned, and move heaven and earth to get your body back in better alignment and strong enough to do every day tasks in comfort.

John Miller

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Selecting the Best Chiropractor for Pain Relief

Backaches are no joke and physiotherapy is one way that is proven a pain relief treatment. Millions of people visit chiropractors each year for relief from symptoms. Chiropractic care and acupuncture providers have many backgrounds so it is important for the patient to do their research prior to selecting a chiropractor.

Before you start your research, the best place to start is to talk to your friends. If they visit a location that administers an alternative technique to treat pain, then they will be able to give you names to start with. The number of chiropractors and other physiotherapists is continuing to grow, so if you do not have somewhere to start, you could be searching forever.

Various Techniques

Accredited schools that teach Eastern medicine put students through an intensive educational program that is similar to other physicians. Those who apply chiropractic and acupuncture therapy must both pass a board exam and know several techniques to be licensed to administrator medical touch. Once they learn several methods, they then select one that they can do comfortably. The patient will need to decide whether that method is comfortable or not. If you are not comfortable, or do not get the results you are expecting, try another doctor who uses a different education.

Warning Signs

Chiropractic offices can bring relief to many symptoms on, but rarely can it fix any syndrome other than what misalignment rings. Doctors that claim they can cure disorders such as diabetes or long-term diseases should be avoided. In addition, you should be leery of any claims that want a long-term treatment plan that involves visiting more than once a week for several months. If you do not see relief within the first month of treatment program, then you need to check into a different option.

First Exam

Most therapists will have a first visit that includes an x-ray to give them a good view of your body. This is not necessary so if you are not comfortable, then find an office that does not practice photographing patients. Exams that include a view of the bones and joints will tell the doctor, however, if you have any trauma they need to treat. The picture will also show if you have a shorter leg due to your pelvis being out of alignment, or see if your spine is crooked.

After you have had a chance to talk to others and research technique, then it is time to interview chiropractic and acupuncture offices. Have a list of questions for the physiotherapist ready so you can compare different offices with the same standards. When treated properly, you can expect benefits to your overall health, energy, and stamina levels.

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Consult With a Spine Surgeon Before Considering Surgery

If you suffer from back pain or some other condition that causes you to experience discomfort and pain on a regular basis, you may want to consider having back surgery. Keep in mind that in order for you to make the best decision as to what would work best for your situation you need to be properly informed about the pros and cons of the surgery. One way you can find out if you are a good candidate for the procedure and whether or not it can give you the amount of relief you seek is to talk to a spine surgeon.

There are several different ways you can have your surgery performed. One important factor that determines what your options are is your condition. Some options work better than others for certain conditions. It does not make much sense for you to have a surgical procedure that poses the most benefit for those who are dealing with upper back pain, when you have chronic pain that is centralized in the lower portion of your back. You can not afford to have any additional complications interfere with the quality of your life, so it is very important for you to consult with a spell surgeon. This person can make a proper assessment of your condition and proceed with the right form of surgery.

There is no harm in getting a second and third opinion. In fact, getting more than one doctor's advice and recommendation can actually increase the amount of knowledge you gain and enable you to make a more informed decision. You may learn something that was not covered in your meeting with another specialist, so consulting with several doctors can improve your condition as well.

Keep in mind that surgery should be considered as a last resort. Some conditions, no matter how debilitating they seem, may benefit from other forms of treatment, such as physical therapy. Even though there are millions of Americans who suffer from back pain and other conditions that cause pain and discomfort in their spinal region, there are only a small amount of people who will receive some kind of treatment to alleviate their condition. Out of that small amount of people, an even smaller portion will go on to have surgery. Keep in mind that with all of the advances in medical technology, surgery is not as invasive as it once was. The opportunities of a successful outlet have greatly improved and more conditions can be treated. Recovery is much easier to cope with and does not require as much down time. A qualified spell surgeon can get your operation completed successfully in less time than in previous years.

Even though surgery may not be your first choice, it is an excellent choice if you suffer from excruciating pain, severe back trauma and nerve conditions that greatly compromise your mobility, stability and ability to control some of your motor functions. Before you make the final decision, talk to your spelling surgeon about any risks that are associated with your age and situation so you can make the best decision to regain control over your body.

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Back Pain and Your Feet: What’s the Correlation Between Your Arches and Your Spine?

Does your back hurt? If so, you may need to check your feet. Yes, that's correct-your feet . Your feet are your body's base-its foundation. If your body's base is not properly supporting its foundation, there will be problems. Imperfect feet can cause knee pain, unlevel hips, and back pain. So, it's important to know which kind of feet you have and how to care for them.

There are three kinds of feet in this world: flat-footed (pronators), high-arched (suplies), and medium-arched (normal). How do you know which feet you have? You can perform a fairly reliable, simple test called the “Wet Feet” test:

Step 1: Wet the entire bottom of your feet.

Step 2: Step on a piece of paper, paper towel, or brown bag that is placed on a flat surface.

Step 3: Observe your wet footprint.

If your footprint reveals your entourage foot, you are likely flat-footed. If your footprint reveals about 50% of your arch (middle of your foot), you typically have a normal arch. Lastly, if less than 50% of your foot is revealed, you probably have high-arches. Now that you know how to determine your type of arch, let's talk about what's next.

When functioning properly, the arch of your foot acts as a shock absorber. However, flat feet and high-arches do not properly function and can result in either too much or too little shock absorption. This change in arch function can result in back pain.

If you are flat-footed, you will need an arch support in your shoes. Some shoes have built-in arches that may suffice. However, an orthotic insert may be necessary in addition to a shoe's built-in arch if your arch is strictly collapsed. Be aware that flat-footed people are at higher risk for chronic low back pain.

High-arched feet, or suplies, do not have enough shock absorption and are at risk for knee and low back pain. A supinator needs a soft shoe with extra cushioning to compensate for the lack of shock absorption in their arches.

Please note that if you have normal arches you, too, must be wary of your shoes. Because your arch is adequate, it is important that you do not wear shoes with built-in arches as it may have an adverse effect.

If you are unsure of your foot type or which type of shoe is best for you, seek the advice of a qualified health professional. There are numerous running shoe stores that are available to assist you in properly selecting a shoe, as well. Back pain may result from myriad issues. If your back pain does not resolve three weeks after you've changed shoes, seek professional help. You want to ensure your back pain is not a result of some other factor.

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Avoid Back Pain When Playing the Piano

Proper posture and body mechanics are essential to avoiding back, neck and shoulder pain. For piano players, these two essentials make the difference between suffering through your music and fully enjoying the experience.

A musician studies both his instrument and himself when developing his musical style. Part of this study for pianists should involve how you hold your body and how you interact with the piano. Proper form and ease of movement will reduce pain and improve your playing.

Piano Form

Posture is one of the main determinants of muscle tension. Posture is poor when muscles are held at abnormal lengths. The following tips will help you maintain correct posture at the piano, thereby reducing muscle tension.

1. Do not hunch over so so that your face is parallel to the keys. Some do this simply because it makes it easier to see the keys; other may do so unconsciously due to the stress of concentration. Sit upright and use your eyes rather than your neck to look down.
2. Keep your shoulders low and loose. Tensing and raising the shoulders is one of the most common postural mistakes people make when they concentrate, particularly when using their arms.
3. Your forearms should be about parallel to the floor. Your elbows should be a little in front of your midline. As your move your arms up and down the keyboard, strive to keep the elbow and hand in line with each other. These postural tips will help reduce strain on the arms and shoulders.
4. When you need to reach beyond the keys in front of you, move from your hips rather than your back. This is easier to do if you sit on the front part of your bench, which frees up the hip joints since less thigh area is anchored by the bench.
5. Feet should be flat on the floor. If the feet are not supporting the legs, the hips and lower back will have to.


Your piano station should be set up with following ergonomic capacities to facilitate correct posture.

1. You must be listed high enough to allow your elbows to be positioned above the keys with the forearm almost parallel to the floor. You may choose an adjustable bench or use props such as phone books to raise your seat if needed.
2. If your feet can not reach the floor to be resting flat on it, you can use a footrest and or similar prop benefit your feet for support. Dangling feet put extra strain on the hips and lower back since they fail to support the legs.


The above tips will help set you up for reduced muscle tension while playing the piano. It is always a good idea to stretch the body, particularly muscles subjected to the most stress. Stretching will also help you be aware of your body and give you a break form sitting. Do the following stretches before and after practices, and at 30-45 minute intervals during sessions.

1. Raise the arms above the head and slowly lower them to your sides. This helps elongate the spine.
2. Roll the shoulders backwards.
3. Clasp your hands behind your back and pull back, opening up the chest.
4. Clasp your hands in front of your chest with palms facing outward and push out. This stretches the upper back.
5. Get down on one knee with the two knees at 90 degree angles. Lean forward. This partial lunge stretches the hip flexors, which are commonly tight in people who sit for prolonged periods of time.

Additional Resources

If you need extra instruction, consider the Alexander Technique. This program was designed to help musicians and performers obtain ideal posture and movement patterns. You may choose to train with an instructor or pursue self-study. Information on the Alexander Technique can be found at .

Movement therapies like yoga and Pilates help to increase body awareness and strengthen the core, a muscle group that plays a major role in maintaining proper posture. You may choose to participate in a class or study at home using online videos or DVDs for instruction.

You can avoid back pain when playing the piano by using your body correctly. The above tips will help keep the music in your life without the pain.

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Sciatica Exercises For Isthmic Spondylolisthesis

The sciatica nerve is the longest in the largest nerve present in human system. Compression of the nerve can create serious and acute pain that poses a serious threat in motion and sensing of muscles. A person suffering from sciatica experiences pain in the lower back portion, thighs, legs and toes. Recovery for sciatica usually requires medication along with physical form of exercises. Sciatica exercises depend upon the root cause of the pain and the symptoms that are experienced by a patient. Continue to read ahead to understand in detail about exercises that prevent Isthmic spondylitis, another cause for occurrence of sciatica.

Isthmic spondylitis results in sciatica due to the reason that it causes nerve root irritation. Major portion of the affected area is L5 nerve root. A Spanish specialist will recommend sciatica exercises program that is aimed to reduce isthmic spondylitis. All the exercises are hybrid of Flexion based exercises and stabilization program. The main aim of the program of exercise is to improve flexibility and strength in the lumbar spine. The combination of the exercises will slowly forward into an advanced state dependent upon the improvement shown by a patient at the initial stages.

Sciatica exercises for Isthmic spondylitis

1. Pelvic tilt: this exercise will improve flexibility in the lower spine region. The posture requires the patient to lie on their back with their knees bent. The back should be flat and with the help of lower stomach muscles pulling the navel up and down. The exercise should be performed for 20 seconds after which the muzzles should be relaxed. A set of 10 tilts should be performed to increase the strength of muscles.

2. Hook Lying March: it is a stabilization exercise that is a combination of hook and lying march. The action should be performed for 30 seconds for about 3 to 4 repetitions. A 30 second break ease necessary in between every repetition.

These exercises will be explained by a spinal therapist who has hands-on experience. With regular sciatica exercises, the pain development can be reduced along with the root cause for occurrence of sciatica. Medication is also needed to cure at a faster rate. Patient's history will be helpful for a doctor to prescribe the right kind of exercise. Here, a patient should keep a watch on their physical behavior and note down the changes that they are experiencing. This will be helpful to diagnose sciatica in its early stage.

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How to Get Relief For Low Back Pain

Low back pain, also known as lumbago is a somewhat common disorder that most people will likely experience some time in their lives. It is, in fact, the main cause of job-related disability in many western countries. The condition is caused by several potential factors, and all of these factors involve some kind of sprain or strain, pressure, infection, as well as swelling of the muscles. Because back pain can sometimes be a symptom of a serious ailment, it should be taken care of immediately. This article will talk about the symptoms and remedies for sciatica.

Symptoms of lower back pain

Lower back symptoms vary from a shooting or stabbing sensation to a dull ache. The pain might make it difficult to stand up straight or move. The sufferer may experience sudden acute pain, often after sustaining an injury from lifting heavy objects or sports. The condition is chronic if the pain lasts more than 3 months. You should speak with your healthcare professional, if the pain does not go away after 72 hours.

If you experience acute pain after an injury or a fall, you should consult your doctor immediately. Other low back symptoms include pain when urinating or coughing, fever, leg fatigue, and loss of bladder or bowel control. If you experience any of the symptoms listed here together with the back pain, see your physician immediately.

Home Remedy for Lower Back Pain

Low Back pain as a result of muscle strain will generally improve on its own, however there are certain things you can do to lessen the pain. Warm baths or a heating pad might give you temporary pain relief.

When you suffer from lower back pain, you may feel like remaining on your bed all day. However if the pain is as a result of muscle strain, healthcare professionals recommend going back to your usual activities as soon as you can. Studies indicate that taking a bed rest for more than one or two days can actually worsen the pain and may decrease muscle flexibility and tone.


If after three months the pain has not gone away, there is evidence that the condition can be effectively rated through yoga. In a recent investigation, individuals who took 3 months of yoga exercises instructional classes had fewer lower back symptoms than individuals who made use of other treatment options. The benefits lasted many months after finishing the classes. Ensure you go to a trainer who is experienced at instructing people with low back pain.

Massage Therapy

Studies indicates that massage might help alleviate chronic lower back pain. After ten weeks, individuals who were given weekly massages experienced less pain than individuals who were given traditional care. The same results were achieved irrespective of the kind of massage that was given.


Mild pain can sometimes be alleviated by taking pain relievers, for example naproxen, ibuprofen, or acetaminophen. These pain relievers can be purchased over the counter. If you suffer from chronic pain or severe pain, your physician may recommend prescription drugs. If other treatments fail to provide relief, your physician may recommend surgery.

Even after treating the underlying cause of the pain, it is important that you take precautionary measures in order to prevent the pain from coming back.

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Solving Common Muscle Imbalances: Upper Crossed Syndrome and Lower Crossed Syndrome

Maintaining poor posture for a prolonged period can lead to common muscle imbalances known as upper cross syndrome and lower cross syndrome, described first by Dr. Vladimir Janda. In these syndromes, there is a pattern of muscles that becomes reliably narrow / short versus muscles that become weak / long. Unfortunately, with aging, post tenders to decline. That being said, much improvement can be gained from post retraining and rehabilitation exercises of the involved muscles.

Predisposing Activities Leading to Muscle Imbalance:

It appears that we are living in a flexion-addicted society. What this means, is that people tend to frequently stoop forward. This is seen in office workers and students who tend to sit at a desk for prolonged periods, slouching forward to see the computer screen. Students carrying heavy backpacks also tend to lean forward – the shoulders curve inwards and the head juts forward to counterbalance the load. Reclining on the sofa and driving in one's car, people are frequently in a forward flexed position.

In the above examples, the muscle imbalances are seen between the front and back of the body. It is also possible to see muscle imbalance between left and right sides. Handedness contributes to this phenomenon because the dominant side is used more and becomes stronger. One-sided rotational sports (such as tennis, golf, hockey, baseball …) can also predispose an individual to this type of muscle imbalance.

Consequences of Poor Posture:

Most people do not think about the impact that post plays on overall health. Many people also do not put two and two together and recognize that posture can be responsible for pain – yet they wonder why they have frequent headaches, neck pain, back pain and fatigue. Suboptimal posture inevitably leads to suboptimal loading of the spinal joints and stress and strain on muscles and ligaments which can contribute to pain and even arthritis over time. Below is a list of common negative consequences of poor posture.

– pain in the neck, mid-back or low back
– muscle spasm / tightness
– decreased range of motion
– fatigue
– arthritis, due to uneven joint wear over time
– increased risk for disc herniation (especially when poor post is combined with exertion or repetitive flexion)
– headaches (including migraines, tension headaches and cervicogenic headaches)
– suboccipital pain
– teeth clenching & TMJ problems
– rib dysfunction
– pinched nerves
– reduced lung capacity
– loss of overall height
– Poor appearance
– reduced balance
– reduced performance
– poor digestion (due to compression of internal organs)
– less energy, poor mood

As seen above, poor posture can affect one's whole body and overall health. How do we correct this? The first step is awareness.

Optimal Posture:

Optimal posture is the posture that minimizes joint compression and shearing forces and minimizes muscle contraction necessary to stand upright. The body can carry the weight of gravity comfortably and efficiently. In general, there are two gentle back curves in the spine (the cervical lordosis and lumbar lordosis) and a gentle forward curve in the mid-back (thoracic kyphosis). Having these gentle curves aids in shock absorption between joints surfaces as you ambition. Deviations from normal (either excessive curvature or reduced curvature) can lead to problems. When visualizing the body in the side view, ideally the following structures should line up: the ear, the shoulder, the hip, the knee and the front of the ankle.

Upper Crossed Syndrome:

In Upper crossed syndrome, the shoulder curve forwards and the head juts out. Upper cross syndrome is characterized by the following muscle pattern.

Tightness: upper trapezius, levator scapulae, sternocleidomastoid and pectoralis muscles

Weakness: deep neck flexors, serratus anterior, middle trapezius and lower trapezius muscles

Lower Crossed Syndrome:

Lower cross syndrome is characterized by the following muscle pattern.

Tightness: erector spinae (thoraco-lumbar), rectus femoris and iliopsoas muscles

Weakness: abdominals and gluteal muscles

Correcting Upper and Lower Crossed Syndromes:

Correcting upper and lower cross syndromes can be challenging especially if they've been out for a long time. Patience and dedication are required to extremely correct posture. In some people, posture can not be fully corrected but with the following tips, improvements can be made and further declines can be prevented.

** Note: Poor posture, especially when accompanied with pain can sometimes be a sign of a deer underlying condition (such as osteoporosis or rheumatological conditions). The following is for information purposes only and does not apply to everyone. Consult with a health professional before beginning any exercise program.

1) Posture Education: You must understand the importance of good posture and be conscious of your posture as you carry about daily activities. Actively correct yourself.
2) Avoid Prolonged Postures: If your work requires prolonged seating, remember to get up frequently and walk around. In other words, take break breaks at regular intervals. Sit up tall and do the Brugger's stretch.
3) Stay Physically Active: Overall fitness and endurance helps improve posture and prevent Declines. It is also good for overall health.
4) Corrective Exercises: Specific exercises to target the involved muscles are important. In general, tight / short muscles must be stretched and weak / long muscles must be strengthened. Endurance is just as important as strength.

How Chiropractic Helps with Posture Syndromes:

Chiropractic care plays an important role in diagnosing and correcting postural problems. Chiropractic care helps relieve pain, improve flexibility, improve joint function and improve muscle balance. Chronic poor post can lead to pain and arthritis. Muscle imbalance can lead to joint dysfunction and poor spinal alignment. Chiropractic care involves manual therapies to help put the body into better balance both mechanically and neurologically. Chiropractors can also prescribe exercises to balance the muscles and facilitate recovery and provide other holistic advice. Postural problems and related joint dysfunction do not appear overnight and will not disappear overnight. These issues require a program of care and dedication on the patient's part too. Combining passive chiropractic treatment with home exercises leads to the best results.

Preventing Spinal Injuries:

Having good post as you carry about your daily activities plays a critical role in prevention of spinal injuries. Having a strong core is also important.

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Correct Anterior Pelvic Tilt – Tips to Improve Your Posture and Relieve Your Pain

Posture is very important to our health and our everyday lives. Read on to find important tips on how to correct anterior pelvic tilt and perfect your posture.

How do I correct anterior pelvic tilt?

I get asked this question all the time. Why?

Because anterior pelvic tilt is so common in our society. Anterior pelvic tilt is just what it sounds like; it is when the pelvis is rotated forward, giving you an excessive curve at your lower back.

This can not only cause many issues such as back pain, but it can also be very unpleasing appearance-wise.

Poor posture can affect many every day activities, your job, how you play with your kids, how you play your sport, etc. I'm here to help you correct your anterior tilt and perfect your post to improve your overall quality of life.

In this article, I'm going to address sitting. Sitting? What does that have to do with posture? Well, I would be willing to bet that your post as you are sitting at your computer right now is not too favorable.

Let me guess. Head tilted forward, hunchback shoulder posture, and lower back rounding.

If this is you, you have some work to do. If not, you are on the right track.

To counteract sitting, you must stretch. You must foam roll (basically a self massage, you can buy a foam roller for twenty bucks at a sporting goods store). You must be active.

Most of us sit for a good majority of the day. Working, at school, watching TV, on the computer (guilty), on the toilet (sorry, I had to do it). Sitting is bad. Here's why.

Sitting shortens your hip flexors . When your hip flexors are short, bad things tend to happen.

First of all, short hip flexers contribute to anterior pelvic tilt by, you guessed it (maybe?) Pulling your pelvis forward.

Tight hip flexors also contribute to lower back pain.

I think we can agree that these are all bad things. How can you fix these problems?

I know most of you must sit, for the reasons I listed above. So it is crucial to make sure your sitting posture is optimal. Sit up straight (your parents have always told you to do this, time to listen), shoulders back, head properly aligned over your shoulders.

These tips are critical to correcting anterior pelvic tilt.

Correcting anterior pelvic tilt can solve a lot of problems such as low back pain, hip flexor tightness, as well as improve your overall appearance.

For more tips on improving anterior pelvic tilt, click here .

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Plantar Fasciitis Can Cause Back Pain

Plantar fascia is a band of connective tissue that runs along the bottom of the foot. It forms an attachment between the heel and the toes and meets the foot's arch. Plantar fasciitis is a condition characterized by inflammation of this tissue. If the tissue is stretched and stretched, inflammation occurs to prevent further strain and facilitating healing.

While a little foot pain might not sound so bad, plantar fasciitis can wreak havoc on your body mechanics. As your body changes the way it moves when you walk to avoid pain, the angles of your joints from the ankles to the spell change and the muscles of the legs, hips and lower back experience a change in tension. With this condition, foot pain can ever evolve into ankle, leg, hip and back pain.


A number of situations can strain the plantar fascia:

Runners and ballet dancers may develop the condition due to the extra stress their boots are subjected to.

If you have another foot problem that affects the way weight is distributed across the foot – high arches, for example – then the plantar fascia may be strained.

Overweight people are more at risk for this condition due to the excess pressure on the feet.

Anyone who spends all day on their feet, such as factory workers, may develop this condition.

Wearing shoes that fail to promote proper weight distribution across the foot increases the chances of overstretching the plantar fascia. High heels, for example, put the whole foot in an unnatural position and stretch the fascia.

Finally, a tight calf muscle or Achilles tendon can pull up on the plantar fascia, as these structures are connected.


People with plantar fasciitis tend to feel sharp pain in the heel of their foot, particularly upon taking their first steps of the day or after getting up from sitting for a while. The tight, inflated fascia is at its least flexible after a period of immobility, so pain is worse on these initial steps. The pain usually develops slowly over time as the condition is a result of gradual damage accumulation to the connective tissue.


One prong of plantar fasciitis treatment is pain management. Ice is one way to alleviate pain; not only does it numb the area, but it also helps to reduce painful inflammation.

Wearing shoes that cushion the bottom of the foot and promote proper mechanics will reduce strain to the already-stressed tissue. People with flat feet might opt ​​for cushioned soles with arch supports, for example.

Proper treatment involves a second prong focused on identifying and addressing the situations that led to fasciitis in the first place. Finding a physical therapist trained to assess muscle imbalances and body mechanics is often a good way to identify what strained the fascia. In physical therapy, you can learn exercises to strengthen your lower legs, which help support the ankle and heel. You can also learn stretches to keep the calves and Achilles tendons flexible.

Deep tissue massage or myofascial release can also be very effective at decreasing inflammation and restoring elasticity to the plantar fascia. Myofascial release can be pursued with a trained practitioner or on your own. Self-myofascial release (SMR) is done with a firm, round object that you roll between your foot and the floor to apply deep pressure to the fascia. See the video at to learn about SMR for the foot.

Understanding the causes of plantar fasciitis will enable you to find long-lasting pain relief. Proper body mechanics and maintaining a healthy weight will help to prevent this condition.

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Why It’s So Hard To Get Rid of Chronic Muscle Tension

That tension in your neck and shoulders just never goes away.

You can not remember exactly when it started – maybe it was just a few years ago when you started your new job. Or maybe you can remember feeling it back in college during final exams.

You have a good idea of ​​what brings it on: the combination of stress and too many hours spent at the computer. You've found a great massage therapist, but the effects of her wonderful massages only last a few days. Your personal trainer taught you some neck and shoulder stretches, but those do not seem to help much either.

So what's the big mystery? Are our tense muscles purely the result of our 20th century lifestyle, or is something else going on?

It turns out that our lifestyle is part of the problem, but it's not the whole story.

Your brain and nervous system control your muscles – plain and simple. In the same way that your brain can learn how to walk and run and throw a baseball, it can also learn how to hold your muscles painfully tight.

This process by which we learn new movement skills is called habituation, and it is hardwired into all of our nervous systems. You probably know it as muscle memory.

Muscle memory is a wonderful thing. It allows us to get through our day efficiently, without consciously having to think about every movement we make. It allows baseball players to adjust their swing in a second to hit a curve ball, and allows teenagers to text at lighting-fast speeds.

Unfortunately, there is a downside to this incredible ability we have to learn and remember how to move.

If you slouch and lean forward to look at your computer day after day, your brain – in it's constant effort to be efficient – will start to keep you in that posture all the time.

If your shoulders tense up every day as a result of job stress and getting stuck in traffic, your brain will remember that too. Soon your shoulders will be tight all the time – even when you're sleeping.

As you go through the process of learning and remembering a movement, the control of that movement moves to a different part of your brain: from the cortex (your conscious mind) to the subcortex (your subconscious mind.)

Once the control has moved to your subcortex and your movement is happening automatically, both your ability to control the movement and your ability to sense the movement are decreed.

So not only is it difficult to change your learned habit, but you often will not be aware that you are doing it in the first place. Your shoulders will be tensed up to your ears during an entire meeting, and you will not even notice.

Our ancestors had a much more varied physical daily life than we do today, so they avoided much of the habitual muscle tension that we have that results from repetitive movements.

Our ancestors also had different sources of stress. Instead of the acute physical stress that our ancestors experienced, like the thrill of a hunt or the fear of being chased by a tiger, most of us have chronic, low-grade psychological stress. This kind of stress makes it very hard to ever completely relax our minds and our bodies, and makes it seemingly impossible to unlearn muscular habits.

Why do not massage and stretching have lasting effects? Neither of them changes the messages that your brain is sending to your muscles to stay tight.

There are neuromuscular re-education techniques such as Clinical Somatic Education, Feldenkrais, and the Alexander Technique which allow you to unlearn bad movement patterns and re-learn how to keep your muscles relaxed.

You can also make a great deal of change by simply reminding yourself to be more aware of your posture and how much tension you're holding in your body.

Next time you notice your shoulders tensing up, take a breath and just relax them. Within a few minutes they'll probably be again again, but do not worry.

The only way to learn and remember something is to practice it over and over. In the same way that you learned to keep your muscles tight, you can also learn to keep them relaxed.

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A Quick Fix for Back Pain (Should I Go See a Chiropractor?)

You have put up with that nagging back pain for weeks, now. You have to do something about it. Surely someone must be able to help. Your thoughts over the last few weeks were that it would probably go away. Unfortunately, it is as bad as ever. You pick up the phone and call your family doctor to make an appointment. He will know what to do. You need quick pain relief and you can get a prescription. The opiates are the most effective pain relieving drugs. Your local doctor does not offer you these but does not give you a prescription for the latest pain killing drug. Of course, you should know that these should only be taken for a short period of time. The long term taking of the drug can lead to addiction, overdosing or numerous other side effects that are written on the package. You did not bother to read this because you were in too much pain.

So, your next step is, plan B. Off to your laptop to search for information. Miracle, quick and easy cures are on offer. There are new back pain relief cures in the form of pills, potions and powders. Some suggest needles, lasers, exercise devices. Other pages suggest hot and cold compresses. It is a bit confusing.

If you have backache caused by prostate cancer, kidney stones or as a result of a reported pain from a heart condition, let us hope you have gone for the medication in favor of the ice pack.

What about chiropractic?

As a practicing chiropractor for over 30 years I want to let you in on a trade secret. Chiropractic is not a back pain therapy. Nor is it a quick fix. Chiropractors have a saying which is: there are only two things you can cure, ham and bacon. It is your own body that handles the pain, does the curing, does the healing. It can take some time as it is nature doing its work.

Here is what happens. You have decided not to get a prescription and go down that route. You have scanned through all the web home care and quick fix remedies. You have arrived at the Chiropractor's office. You are here for your back pain. Have you come to the right place?

The chiropractor has training in detecting small displacements of the bones of your spine, sometimes other areas. These displacements change the energy flow in your body. It really is not about your pain. Well, you say, but a lot of people get pain relief from seeing a chiropractor. Yes they do but all the while your chiropractor is there thinking I wonder if this person in front of me is going to get the idea behind the work we are about to do with her. To be more alert, more fun to be around, more free in her activities. Would not it be a great idea to see a chiropractor for the right reason? To see if you had your spine in place or could receive the benefits of chiropractic care, without being in pain.

You see, you more than likely have these spinal displacements in your body, whether you have symptoms or not. You are walking around like a three-quarter used battery and do not even know it. Here is what you want to say to the reception staff when you call to make the first chiropractic office visit.

“I heard that you chiropractors remove the nerve interference from a person's body which is caused by small spinal displacements a person may have developed over their life time. the work a chiropractor does helps restore normal expression and can lead to a state of optimum health and a chance at a prolonged life. ”

“I would like to make an appointment for myself, my husband and our three children. We currently have no symptoms and are not keen on developing any in the future.

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Innovative Solutions for Back Pain Treatment

When individuals suffer whiplash or some other injury that causes discomfort in their core area, they will likely consider seeing a specialist for assistance. There are a variety of other interesting remedies, however, that they might want to try first. In seeking out back pain treatment in particular, injured men and women should always begin with ice. Ice packs can numb the area and prevent swelling at the same time. Because ice is usually at its most effective immediately after an accident, people should look to apply it in the first hour or two after they have become hurt.

If they have been suffering from more acute back pain, they can always seek out a range of exercises to limber up the area and stretch out the muscles, which may make them feel quite a bit better. Sit-ups or crunches, for instance, can be done anywhere. For those men and women with somewhat less discomfort, rowing exercises or even water walking may also help. In a related action, people should also try to commandeer a firm mattress that will fit the general contour of their body. Many individuals sometimes do not realize that an old mattress with no spring left in it can often make the discomfort significantly worse.

In some cases, pain can be relieved by a good massage from a licensed therapist who knows how to hit all right pressure points. Some individuals think that massages are only effective for people who are carrying around too much tension and stress, but pain can also be controlled in this way. Men and women should look around their local region until they find a masseuse skilled in a wide variety of techniques. Most will be happy to work the neck and back areas, and many will provide quite reasonable hourly rates.

Psychological states, like depression and anxiety, can sometimes cause ghostly tendrils of pain within various areas of the body. In fact, depression is known for producing modest to severe discomfort that has no real physical cause. Individuals who are depressed and suffering from various aches should see a licensed psychiatrist. These experts can look over the symptoms and sometimes prescribe an antidepressant that will kill off many different symptoms at the same time.

Ultimately, pain in the core area can be controlled in a number of ways. Although medication may be the answer for many individuals, less severe pain can be handled with ice, strengthening exercises, or even massages. Once people have found a technique that allows them to go about their days comfortably and happily, they should feel better about their situations.

The information contained in this article is provided for informational purposes only and is not, nor is it ever intended to be, a substitution for professional medical advice or professional recommendations, diagnosis, or treatment. Always seek the advice of your physician (s) or other qualified healthcare provider (s).

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Sciatic Pain – Symptoms and Relief

The largest known nerve in the body is known as the sciatic nerve. It goes all the way from the spine via your buttocks into your low limb. Its fundamental purpose is purely to attach the spinal marrow to the muscle tissue in the lower leg with foot. The sciatic nerve gives feeling as well as movements to your legs, thighs, knees, ankles and toes. This nerve can suffer from soreness, pinching or damage. When such situation comes up, you develop a health problem identified as sciatica or what exactly is traditionally termed as sciatic pain.

The agony in sciatica is suffering from the low back. It moves through your thigh-bone and passes down to your knees. There are numerous reasons for this form of neurological disorder so you must understand these causes to care for yourself.

A herniated disc, which can be irritated and ruptured, located in the lower back is the most frequent risk factor for sciatic neural hurt. The herniated disc may possibly have hyaluronic sourness. This irritating chemical consequential causes irritation that will cause the numb or tingling sensation that is characteristic of sciatic pain.

Accident from external injury can be yet another frequent reason for sciatic nerve ache. If you ever become victims of automobile crashes, sports injury as well as other unpredictable events, a key result is nerve compression. This can hurt the nerves especially if the accident has resulted in your muscles and bones to break. Splinters as well as inside wreck simply clench your nerve and you feel numbness and itchy discomfort.

Lastly and a less common root of sciatic nerve pain is a tumor which has developed in the back. The abnormal bulk that has grown in the back is able to ever tighten the nerve and therefore cause you ache. On a favorable note, spinal tumors are tagged under the uncommon variety it is therefore not so much a threat. But if you believe you have gotten tumor tumor, you need to consult a health care professional immediately not only to help you get the mass out but but also to avoid it producing some other problems and difficulties as sciatic pain.

Treatment for Sciatic Nerve Pain

A gentle practice such as Pilates warms up and also improves the back and also stomach muscles that maintain the spinal cord. Pilates targeted to these kinds of muscle tissues stops compressing which provoke pinched sciatic nerve. Daily Pilates helps you reclaim much faster and also may avert potential sciatic attacks from flaring up.

Rest in this situation would mean limiting motions or avoiding taking quite heavy stuff. Lying on the couch, except when it is level and hard, is a no-no because of the fact that the pillow just aggravates the back spasms. Complete sleeping relaxation is not advised. When you have to sit, take a chair with a good reinforced backside. Make sure you get everything gently and cautiously, but do not make anything – sitting, standing upright, or running for long.

Implementing heat is an effective sciatic nerve treatment of pain. Fine-tune the home heating bedplate to minimal or middle heat then simply apply on damaged area for 15 to twenty minutes every 3 hours. You could have a warm shower in addition to a procedure of the warm pad.

When the sciatic nerve pain is held more than 4 weeks if the hurt is becoming unbearable, you probably to visit a pain cure medical specialist who are effectively informed in anatomy of the body and can create a combination of myofascial disposition together with Pilates training which will give pain relief.

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