The best thing you can do about low back problems caused by disc injury is to take steps to prevent it from happening in the first place. However, if you already have an injury, these same steps will help you to avoid re-injuring your back and in managing your symptoms. The American Academy of Orthopaedic Surgeons recommends always using good form when lifting, such as bending your knees, using your abdominal muscles and getting help for heavy objects. The National Institutes of Health state that in addition to using good postural and work habits, exercise at least two to three times per week. This includes exercises to strengthen the abdominal muscles and back muscles as well as stretches to keep the low back flexible. In addition, if you are overweight, you will need to do aerobic activities to shed the extra pounds, which can strain your low back.
One of the most important stretches someone with low back pain should be performing is a hamstring stretch. When your hamstrings are tight, it places a lot of stress on your low back, leading to more pain and can actually cause more difficulty for you. One of the easiest ways to stretch this is lying on your back. Again, the opposite leg should be flat. Bring your knee toward your chest and straighten out your knee and try to push the bottom of your foot up towards the ceiling. Then rest and repeat. This should be performed on each side.
Since hamstring stretching should be done at least twice a day, finding other positions is a good idea, so you can incorporate this into your daily routine and you don’t have to take specific time out to lie on the floor and do your exercises. The easiest way to do that is sitting on the edge of a chair. The seated hamstring stretch is very nice because it can be done almost anywhere. Sitting in the chair, scoot to the edge of the chair, straighten out one leg, and point your toes toward the ceiling. Simply sit up straight and roll your pelvis forward and feel a light stretch up the back of your leg. This can be held for approximately thirty seconds, again, and repeated on each side. This is a great stretch that puts you into a proper posture while you’re stretching.
An important aspect to stretching is being able to relax while you are doing the stretch. A real easy way to do that for the hamstring is lying near a door jamb or a corner of a wall and place one leg up on the wall. Now drop the opposite leg and you’ll begin feeling the stretch in the back of the hamstring. This is a nice stretch because you can just relax and it doesn’t place as much stress on your low back. The object here is to work your leg up the wall to try to get a ninety degree angle. Now once your leg is straight, simply return to the starting position, slide your hips closer to the wall, and repeat.
Massage is good for improving circulation, helping get rid of metabolic wastes (by products of being alive) and toxins, can promote a feeling of wellbeing, and a good therapist can do some little tricks on your muscles to get them to let go of the knots and tension that you have. It has tons of benefits.
Massage is probably the most primative form of medicine...think about it, when you fall or hurt yourself what do you do?? You rub the spot you hurt. If you are a child and you run to your mom with a boo-boo, what does she do? She rubs it and kisses it. Massage is really important at a very basic level.
Touch of Love Workshop
This is the best investment for your relationship in the year 2014
Have fun! Enjoy massaging your sweetheart or your best friend. Paule-Dominique will show you simple strokes and guidance along the way on how to give a caring and relaxing massage.
With just you, your partner and the massage therapist present. You will take turns massaging each other hands, arms, feet, legs, head, shoulders, neck and back.
Paule-Dominique guarantees that after the 5 massage sessions you will feel comfortable giving the best, most soothing massages you can imagine.
Come with an open heart, an open attitude and a curiosity to learn.
Hands-On Workshops are done in a private massage room by appointment or with a group.
Micronutrients are the vitamins and minerals your body needs in order to grow and develop normally. They help support our bones, heal wounds, and boost our immune systems. They convert food into energy and repair cell damage. You only need small amounts of micronutrients, but they are essential for good health, and deficiencies can cause serious health problems. They perform hundreds of roles in our bodies. It is important to get enough vitamins and minerals, but if you get too many, they can be harmful.
Vitamins are organic substances (made by plants or animals). You can usually get all the vitamins you need from foods you eat – if you eat a well-balanced diet with a variety of foods.
Vitamin deficiencies can cause:
Fruits and vegetables are the main sources of vitamin C. A vitamin C deficiency can cause bleeding gums, weakness, anemia, gum disease, and skin hemorrhages.
Sweet potatoes, carrots, spinach, and kale are good sources of vitamin A. A deficiency in vitamin A is still a cause of blindness in some developing countries.
A deficiency in vitamin D can cause rickets, a softening and weakening of the bones. It can lead to deformities like bowed legs. Good sources of vitamin D include milk, salmon, and tuna. Sunlight is a great non-food source of vitamin D.
Vitamins are either fat soluble or water soluble.
Vitamins A, D, E, and K are fat-soluble. They dissolve in fat and can be stored in your body.
Vitamins C and the B-complex vitamins (B6, B12, niacin, riboflavin, and folate) are water-soluble. They dissolve in water before your body can absorb them. Your body can’t store these vitamins so you need a new supply of these vitamins every day.
Minerals are inorganic elements that come from soil and water, and they are absorbed by plants. We absorb minerals from the plants we eat. Minerals, like zinc and iodine, are necessary for the healthy functioning of all your body’s systems, from bone growth to brain function. Minerals help:
Macronutrients are carbohydrates (carbs), fats, and protein. They are our key sources of energy, and we need large amounts of them in our diet. According to the Dietary Guidelines for Americans:
Your body uses carbs to make glucose, and glucose gives you energy. Carbs are your main source of fuel.
There are three main types of carbohydrates: starches (also called complex carbohydrates), sugars, and fiber. Examples of starches include corn, potatoes, beans, and rice. Sugars are simple carbs, and they can be naturally occurring sugars (in milk and fruit) or added sugars (in cookies, sodas, and fruit punch.) Fiber comes from plant foods only. There is no fiber in animal products (milk, eggs, meat, poultry, or fish.) Beans, whole grains, fruits, vegetables, and nuts are good sources of fiber.
There are good carbs and bad carbs. Good carbs won’t spike your blood sugar. Whole grains, vegetables, fruits, and beans are good carbs. Bad carbs can strip away beneficial fiber and raise your blood sugar rapidly. White bread and white rice are bad carbs.
Protein can also provide you with energy, but it has more important roles to play. Protein builds, maintains, and replaces your tissues, muscles, bones, cartilage, skin, hair, and nails. It regulates your immune system and makes enzymes, hormones, and other body chemicals. Fish, soy, poultry, beans, lean beef, milk, cheese, and yogurt are good sources of protein.
Fats are another great source of energy. They help build healthy cells and help your body absorb vitamins. If you have dry, flaky skin, you may not be eating enough fats. Fats keep your skin healthy and provide a protective cushion for your organs. There are good fats and bad fats. Unsaturated fats are good fats. They include polyunsaturated, monounsaturated and Omega-3 fats. They can help lower your cholesterol and reduce your risk of heart disease. Nuts, seeds, vegetable oils, and fish contain good fats. Saturated fat and trans fat – also called trans-fatty acids – are bad fats. Trans fat raises your LDL (“bad”) cholesterol and lowers your HDL (“good”) cholesterol giving your heart health a double punch. In addition to clogging arteries and damaging heart health, bad fats increase your risk of colon and prostate cancer. High-fat cuts of meat, poultry skin, high-fat dairy and deep-fried foods contain bad fats.
You’ve probably seen foods labeled as “fat-free,” “low-fat,” “light,” and “reduced-fat”. What’s the difference?
“Fat-free” foods have less than 0.5 gram of fat per serving. Be careful with these foods. Removing the fat also removes the flavor, so extra ingredients, like sugar, flour, or salt, may be added as a substitute.
“Low-fat” foods have 3 grams of fat or less per serving.
“Reduced-fat” foods have at least 25% less fat than regular versions of the same food.
“Light” foods have either 1/3 fewer calories or 50% less fat.
What are your favorite sources of carbs, protein and fats?
Whether you’re looking to lose weight, reduce stress, or simply clear your head and get out into nature, hiking delivers almost immediate rewards.
It’s also a sport that doesn’t tolerate procrastination or excuses for very long. Assuming you haven’t been leading a totally sedentary life, you can follow a few basic steps and begin hiking right away.
And if you’re looking for some motivation to get off the couch and onto the trail, consider these reasons to start hiking.
It’s Healthy. Is it ever! While there is a growing amount of hiking-specific research, studies of the benefits of walking are equally applicable to hiking.
According to the American Hiking Society, hiking delivers a remarkable range of health benefits with comparatively few risks. By using hiking as a way to stay physically active, you can potentially lose weight, reduce heart disease, decrease hypertension, and slow the aging process. It also offers mental health benefits by reducing stress and anxiety.
It’s Simple. As you hike more frequently, you’ll begin to develop additional stamina, skills, and comfort on the trail. But let’s face it, what activity is more fundamentally human than walking upright on two feet?
The beauty of hiking is that unlike, say, land luge, it's an extension of something we all do naturally and every day. You will improve over time but the initial learning curve is almost non-existent. It’s easy to stick with hiking because the frustration level for beginners is low and you can control the intensity of your workout and find the pace that works for you.
It’s Cheap. Compared to just about any other sport, your upfront spending for hiking essentials is minimal.
Symptoms of Magnesium Deficiency
The first symptoms of deficiency can be subtle – as most magnesium is stored in the tissues, leg cramps, foot pain, or muscle 'twitches' can be the first sign. Other early signs of deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.
A full outline of magnesium deficiency was beautifully presented in a recent article by Dr. Sidney Baker. "Magnesium deficiency can affect virtually every organ system of the body. With regard to skeletal muscle, one may experience twitches, cramps, muscle tension, muscle soreness, including back aches, neck pain, tension headaches and jaw joint (or TMJ) dysfunction. Also, one may experience chest tightness or a peculiar sensation that he can't take a deep breath. Sometimes a person may sigh a lot."
"Symptoms involving impaired contraction of smooth muscles include constipation; urinary spasms; menstrual cramps; difficulty swallowing or a lump in the throat-especially provoked by eating sugar; photophobia, especially difficulty adjusting to oncoming bright headlights in the absence of eye disease; and loud noise sensitivity from stapedius muscle tension in the ear."
"Other symptoms and signs of magnesium deficiency and discuss laboratory testing for this common condition. Continuing with the symptoms of magnesium deficiency, the central nervous system is markedly affected. Symptoms include insomnia, anxiety, hyperactivity and restlessness with constant movement, panic attacks, agoraphobia, and premenstrual irritability. Magnesium deficiency symptoms involving the peripheral nervous system include numbness, tingling, and other abnormal sensations, such as zips, zaps and vibratory sensations."
"Symptoms or signs of the cardiovascular system include palpitations, heart arrhythmias, and angina due to spasms of the coronary arteries, high blood pressure and mitral valve prolapse. Be aware that not all of the symptoms need to be present to presume magnesium deficiency; but, many of them often occur together. For example, people with mitral valve prolapse frequently have palpitations, anxiety, panic attacks and premenstrual symptoms. People with magnesium deficiency often seem to be "uptight." Other general symptoms include a salt craving, both carbohydrate craving and carbohydrate intolerance, especially of chocolate, and breast tenderness."
Magnesium is needed by every cell in the body including those of the brain. It is one of the most important minerals when considering supplementation because of its vital role in hundreds of enzyme systems and functions related to reactions in cell metabolism, as well as being essential for the synthesis of proteins, for the utilization of fats and carbohydrates. Magnesium is needed not only for the production of specific detoxification enzymes but is also important for energy production related to cell detoxification. A magnesium deficiency can affect virtually every system of the body.
All of our therapists are certified by the California Massage Therapy Council. Paule-Dominique Anneheim CAMTC #3177
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