According to WebMD as of June 29, 2011 -- More than 100 million Americans suffer from chronic pain at a cost of around $600 billion a year in medical treatments and lost productivity, according to a report from the Institute of Medicine (IOM).
Wait, what??? That is crazy .. $600 BILLION in medical costs and lost productivity a YEAR!!!
Why would you want to be a part of that statistic? Not my idea of fun at all!
Here are tips to change some of your evil way and get rid of your back pain.…and NOW.
Not one of the above statistics? Great. Follow these tips anyway to ensure you don’t become one.
~Get up and walk
Not a regular walker? Start small - walk around the block every day, then every few days ad in another block. I am a walker and a hiker so this is perfect for me. Going to the gym for a walk? Start with 15 minutes a day and no incline, every week add another 5 -10 minutes.
Yep, they are good for Men and for Women.
Easiest way to do Kegels? Mid urination, stop the flow or flex the muscles that keep you from passing gas. Most people have the most difficulty with stopping the flow of urination, do that one the most.
~Stretch your psoas
Your psoas plays a MAJOR roll in the health and stability of your low back.
Your psoas muscle goes from T12 or L1 to the lesser trochanter of your femur bone. In other words, it goes from the lower vertebrae through your pelvic region to the inside of your leg bone, connecting at the very top of that. It is located on the front part of your pelvis, which is in the back part of your hips. An amazing book to get is ‘The Psoas Book’ by Liz Koch.
~Stretch your low back
Lay on your back, arms straight over your head, push/tilt/rock your low back into the ground. Hold this for 30-60 seconds and release. Repeat 2-3 times, 2 times a day.
From this relaxed position imagine elongating your spine. Go gently, allow this stretch to happen.
~Stretch your legs also
Quads ~ Stand straight, hips parallel with the ground. Take the heel of your right leg to your bum. Repeat this with your left leg.
Hamstrings ~ Sit on the floor, spine straight, legs together, lean forward.
Abductors ~ Stand with your side to a wall, gently lean your hip to the wall. This will be felt on the outside of your hip down your leg.
Adductors ~ Sit on the floor, legs a comfortable width apart, spine straight, lean forward and side to side.
Hold each of these stretches for 30 – 60 seconds, 2 times a day.
~Sitting at your desk
Posture is imperative. Feet flat on the floor, spine straight, head sitting on top of your shoulders and spine. Adjust as needed for your height. See photo
Same as at your desk. At times a bit more difficult due to the manufacturers specifications of your car. Use rolled up towels to help achieve your desired results.
Become friends with your local retailer for the best fit and support for your hiking, running, walking shoes.
A note here about heels … they are stunning and I will admit to wearing them(and loving them), however they shift your low back into another position that is not healthy for your low back. Keep them to minimal use and no walking for distances in them.
Simply said, metaphysics, is this … what your mind (conscious and unconscious) thinks your body will follow. The metaphysical response to low back pain is fear. Constipation, hemorrhoids, swollen feet and ankles and sciatica are great examples of ailments in this area. Sitting on fear day in and day out, is well, fearful. Be honest with yourself and open to new possibilities in life.
While stretching know in your mind and heart that you are safe. Say, “I am safe” to reinforce this.
Start and end your days with this, “My life is peaceful and filled with loving support.”
Magnesium is great – check with your health care advisor for more detailed information. In the Boise area Jennifer Whitney is amazing.
More support for your low back pain
Energy work – release the emotional and energetic aspect.
Massage – release the physical aspect. Stretching of your muscles.
Meditation - establish a new emotional and energetic connection with your true self – free of pain.
Reflexology – release physical and energetic connections bound up in your body.
Stretching - we have covered this already! Keep up with your stretching. Contact me if you need some guidance.
Postural Rebalancing – a way to align the muscles to work as they are designed to, working to their fullest potential.
Yoga, Tai Chi - mind, body connections
Your body is one whole unit, the physical, chemical, metaphysical. Keep all aspects in proportion with one another and you will live pain free.
As always, if you have questions I am here to help.
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