We all know the value of a good night’s sleep because every single one of us has spent days when we could not concentrate on work the whole day simply because we could not sleep well at night.

The consequent irritability and lack of focus not only reduces one’s productivity to a considerable extent but also makes one displease a few people around. And we often find ourselves wondering as to what it was that made our sleep so unfulfilled. What could it be that prevented you from having a nice sleep despite your being dead tired when you got back home from work. The last thing that is likely to come to your mind is the pillow.

That little piece that we keep under our heads as we doze off never really comes across as so important. But it certainly is a sleep-maker or a sleep-spoiler depending upon how good a shape it is in. Not just that, it may also be a reason for the awful pain that you sometimes feel in your neck, shoulder and upper back.

The position of the spine while we are sleeping must be right; or else one could get up with a terrible backache. The reason could be a pillow that needs urgent replacement. Most of us fail to realize that over the time pillows tend to become unfit for a sound sleep. They tend to get lumpy or compressed, which makes them less supportive. So, if your pillow is showing the signs of aging, it is time for you to go pillow shopping.

While shopping for the pillow, make sure that you get the pillow of the right size and made of the right material. The pillow should neither be too soft, nor too hard. An excessively soft pillow may not support your head sufficiently well and adjust itself according to the position of your head, which might be a reason for pain in the neck and lower back later. Similarly, an overtly hard pillow may make you feel as though you had a stone underneath your head, which would obviously make your sleep far from comfortable.

Once you get the right pillow, it would help you keep the spine in the right place while you are asleep. And if your backache was the result of an old pillow, you would see the dramatic improvements.

To know more about causes of back pain and treating back pain visit http://www.backpaindetails.com/pain/magazine/edition/Backpain-Guide.htm

If back pain is making your life miserable, here are some items that just might make you a little more comfortable during your recuperation. These are ones that work for me, from the inexpensive to the somewhat pricey. Through the years, as my back problems slowly increased, I began collecting anything spine-friendly, and I’m glad that I did because they now come in handy. Nowadays I am battling a bad case of sciatica and a herniated lumbar disk, leaving me nearly immobile at times. Ever hopeful in getting better soon, I resort to using a mountain of pain medicines and muscle relaxants, along with all my gadgets. Despite the slow healing process, they all really do help.

The I Joy Massage Chair by Sharper Image

This chair is a powerful massage tool that is truly able to work my back like a real masseuse. It has various settings and a pad to put between your skin and the massage rollers. This softens the massage intensity a little, and when your back is sore, it’s best not to let the chair work your back too strongly. When I bought it, my main back problems were less complicated, just pain from moving, that disappeared in a week or so. Now that I’ve graduated to stronger back problems, this chair is even more useful to me. I use it once a day and only for twenty minutes. If my spine hurts while using the chair, I cut the session short. The doctor told me to do whatever feels good to my back, so it has his ok, as long as I know when to stop. I joys are trusted massage chairs with a history of happy customers. Mine has a cupholder and even an outlet so I can use my laptop as I get my massage. The newer chairs even have hookups for Ipods. They are mid-range in price, there are more expensive chairs out there, but this one has all the settings I need, from thumping, to tapping and more. You can even tell the rollers where to massage, and choose your own manual options yourself, instead of using the automatic ones, which give you a variety of techniques altogether.

Memory Foam is a Wonderful Thing

Instead of buying those expensive full memory foam mattresses, I have a 4-inch slab of memory foam on top of my mattress. It is very comfortable, and molds to my body. I’ve had the 2-inch mattress topper, as well, and it is also fine. The thicker the memory foam is, the more “locked in” you feel as you lie there. My doctor gave me the OK on memory foam when I asked him. He isn’t one to gush about anything, so to hear that he likes this is a compliment to the product. I also have a memory foam pillow, and use it to cushion my lumbar area (lower back) as I work. Smokers please note, memory foam is flammable unless they tell you otherwise, so it is best not to smoke while using it. Foam and fire don’t mix. The more dense the foam is, the more durable it is. I have medium denseness for my mattress topper, and it keeps its shape just fine. Memory foam can make sleeping much more comfortable, if you have severe back pain. I could never be comfortable when using mattresses alone, but now, I wake up more rested due to better quality sleep.

Hand-held back massagers

The portable massager I use for my lumbar area is called the Accuvibe, and I got it at Sharper Image. It has heat or non-heat settings. I prefer the non-heat mostly, but use the heat setting after using ice on my back (the doctor said to alternate heat and cold on my back). The massage wand is long, and reaches most areas of my spine easily. My previous back massager was by Dr.Scholl’s, and is ok, but has a less strong massage. It does have a handy heat option without the massage, which is good when I’m dealing with back muscle spasms. It’s like a heating pad, but can get hot, so I am careful not to fall asleep with it on my back, to avoid burning my skin.

Wedge Pillows

Throughout the years, I have had a few different wedge pillows but my favorite is one with a memory foam roll at the bottom, that I bought through QVC. It is soft, easy to clean and strong enough to support my back in bed or in my chair as I work. There are also lumbar pillows, disc-shaped pillows to put behind you while sitting. Another good wedge is the kind for under your knees as you sleep. That helps takes pressure off of the spine and help keep it straight when lying down.

Dr.Grosso’s Back Relief Belt

This handy little belt is helpful for giving you support in your lower back. It comes with blue gel ice packs, to insert in a hidden pocket in the belt, for ice therapy when needed. The belt is adjusted by easily workable straps and by an air pump on the side. Just pump it to the right tension and then go about your business. It helps take the pressure off as you work or lift. The belt isn’t for heavy lifting, but is good for basic support in the lumbar area when you need it. With the belt, you get a paperback booklet called, “Guide to a Pain Free Back,” by Dr.Grosso. It is loaded with easy-to-understand diagrams and explanations on how to help your back, along with giving brief explanations to common back ailments. It also is full of exercises to strengthen your back muscles.

There are many other aids available, that I haven’t discovered yet. Find whatever makes your recuperation time more bearable, and use them. The pain killers, muscle relaxants and other meds are the most important part of my therapy at present, but hopefully as time goes on, I won’t need to use them as much as I do right now. The whole sciatica pain experience has taught me to stop abusing my back and think twice about how I sit, stand and move. Any items that make life easier are welcomed. Try them, and you may just like them too.

Carolyn McFann is a scientific and nature illustrator, who owns Two Purring Cats Design Studio, which can be seen at: http://www.cafepress.com/twopurringcats. Educated at the Rochester Institute of Technology in New York, Carolyn is a seasoned, well-traveled artist, writer and photographer. She has lived and worked in Cancun, Mexico, among other interesting professional assignments in other countries. Clients include nature parks, museums, scientists, corporations and private owners. She has been the subject of tv interviews, articles for newspapers and other popular media venues.

Why should you care about muscles you cannot even see? The answer is, among other reasons, to flatten abs, eliminate back pain - particularly lower back pain - and achieve core fitness.
By now you are probably familiar with “core training” or you have at least heard the term used on TV or in various fitness publications. Your “core” refers not just to the abdominals, but your entire trunk musculature, including those deep muscles you can’t even see (like the Transversus Abdominis, or TVA).

Back pain is one of the biggest complaints of men of ALL ages, and many women suffer from it as well, especially during and after pregnancy. You see a weak core, combined with other problems such as tightness in certain muscle groups, lousy form and poor selection of exercises is one of the leading causes of lower back pain. The good news is that it’s largely preventable with a few easy exercises.

There is more. Your core is also the seat of power for your entire body. If you are an athlete - recreational or competitive - core strength means better performance on the playing field. If you’re a non-athlete, greater core strength means more efficient and safer performance of regular day to day activities. If you know anyone who blew out their back lifting boxes or simply doing work around the house you know what I’m talking about.

About 15 years ago, I was diagnosed with a herniated disk, and at one point a neurosurgeon told me I should be on the lookout for “foot flop”. This is when the nerves in the leg go numb to the point where the foot literally drags on the ground and, he explained, that surgery was imminent and unavoidable. I was fairly freaked out. An alternative therapy was an epidural injection of steroids which, after just one treatment, did provide relief.

I knew that a lifestyle change was in order and fortunately, I was able to rehab my own back without ever going under the knife, thanks to a ton of flexibility work and some intelligent abdominal training. Once you rupture a disk you can rehab to a remarkable degree, but it’s something you always have to be cautious about.

Anyway, in the last few years since I started to use core training methods, and not just the traditional “bodybuilding-style” routines, I have seen a greater improvement in my lower low back than ever before. If you haven’t started doing any ball work or core training yourself, I would definitely urge you to look into it.

The reason I’m mentioning core training today is because David Grisaffi recently released a copy of his new e-book, “Firm And Flatten Your Abs”. I have to admit, David put together a very unique program. This is the first time in a long time that I’ve seen an abdominal course that’s not centered on the usual sit ups and crunches.

In fact, there’s not a single sit up in the entire course.

David included quite a bit of nutrition info in his book too, but in my opinion, the real strong point is the core training info and the 7 routines, which progress from beginner up to “athlete” level. Some of the exercises are a lot more challenging than they look in the pictures. You have to try them to appreciate them. Many of them can be done with just your body weight. Others require a stability ball (swiss ball), and a handful can be done with a cable apparatus you’d find in any gym.

R. Adam Shore is an active fitness enthusiast, freelance reviewer and writer. To learn more visit Physical Fitness Articles. Be sure to read over 4000 articles from more than 1500 authors at http://www.physicalfitnessarticles.net/aboutus.php/

Neck and back pain is a common occurrence these days. All of us have experienced it on more than one occasion. Sometimes it is a bad sleep at night, sometimes a long day at the office and at times a sudden jerk is what causes a neck or back pain. Injuries to neck and back can be quite debilitating, as they can prevent you from performing even the simplest of your functions. You might find it difficult to get up and go from one place to another, leave aside working.

What is worse is that our sedentary lives have made us prone to frequent neck and back injuries. This is because we work in stationary positions for much longer duration while our bodies are not strong enough to put up with this kind of abuse. Exercise is hardly a part of our daily lives, which leaves us too weak to tolerate the onslaught of modern life.

There is ample medical help available, but much like our modern life, it too comes with a number of side effects. Therefore, popping the pill is no longer a viable solution. Therefore, people are turning to alternative remedies in a big way.

Massage, meditation and acupuncture are among the most preferred alternative treatments primarily because they come with no side effects and can cure the problem instead of providing a short-lived, quick fix relief.

Acupuncture is fast gaining ground as the foremost alternative treatment for treatment method. For those who are unfamiliar with it, it is a treatment that involves the inserting of needles at crucial points in the body. The insertion of needles at these points cures the pain and discomfort. It is a painless process and has been found to be very effective.

Massage, too, is coming up as a great way to relieve pain. It is primarily because massage facilitates the flow of blood, which, in turn, helps the healing process to a large extent besides relaxing the tensed muscles.

Meditation is yet another alternative remedy though it calls for a high degree of self-discipline for one to be able to perform it. But once you start meditating successfully, it not only relieves back pain but also infuses one’s life with new energy.

Therefore, medication is not the only option you have for back pain relief. There are many more to choose from. And they come free of side effects. Choose the best one or use all or any of them in combination.

To know more about alternative treatment for back pain and low back pain relief tips visit http://www.backpaindetails.com/pain/magazine/edition/Backpain-Myths.htm

Alternative medicine treatment, also known as complimentary therapies, are quickly becoming an accepted method of attempting to ease pain and problems throughout the body. Backpain has a broad assortment of complimentary treatments which reportedly alleviate pain.

Complimentary therapies have been in existence much longer than the medication we in the West use today, nevertheless there is still discomfort about usage of these medicines. The following alternative medicines are all thought to have medicinal benefits for easing or avoiding back pain.

Trigger Point

Trigger point therapy works on the theory that the body contains trigger points for pain in the muscles, joined with the autonomic nervous system. Usually the trigger point will be centered on knotting areas in the muscles. The points can spread out pain to additional areas of the body.

Treatment involves injection into the trigger point of a small amount of local anesthetic; this allegedly scrambles the electrical signals which relay pain sensations. Before the therapy is fully effective, it typically takes a few sessions.

Herbs

Certain herbs, such as Chamomile, have a calming affect on muscle tissue. Other herbs possess natural anti-inflammatory properties, like Bromelain, which is derived from pineapple. If one takes these herbs at a high enough quantity they can help alleviate back pain, it is believed

Aromatherapy

It is reported that essential oils can help alleviate pain. This is said to be because a lot of oils like Thyme, Rosemary, Horse balm, and Sage, contain natural compounds like thymol which can help muscles relax.

To receive full benefit one needs to mix the proper proportion of oils, rubbing them into the affected area following bathing. This is so your pores will be open and your muscles fully relaxed.

Meditation

Meditation, it is believed, purifies your mind and body from pain and tension. The meditation should be done from thirty minutes to one hour each day. Lay on your back with pillows placed under knees and thighs, so that stress on your back is minimized. During the time you’re meditating, strive to keep a clear mind, letting all thoughts flow through your mind, without judgement or grasping at them.

There is no conclusive evidence showing that alternative therapies do work, although on the other hand, there is no proof that they do not work, either. Should you decide to try complementary therapy to lessen your back pain, remember to consult with your medical doctor first, as they may have adverse interactions with other treatment or conditions you are going through.

Read more about back pain medication and acupuncture for back pain by visiting http://www.medopedia.com

The lower back, known also as the Lumbar region, consists of 5 vertebrae, the sacrum and the coccyx, and is located in the lower third of the spinal cord.

Dense rings of cortical bone, vertebrae have a body shaped like an hourglass; they protect the spinal cord. The lumbar vertebrae supports all weight in the upper body, and therefore feels the highest amount of stress of all the vertebrae in the spine.

The sacrum and coccyx are found at the spine’s base; they’re a group of bones fused together. They are theorized to be bones which once formed a tail in the early evolution of humans.

Causes of Back Lower Pain

Since the lower back carries so much weight and bears so much load, this is the area of the back in which most back pain occurs.

Numerous different reasons, some beyond our hegemony, and some which we can control ourselves, may bring about back pain. Major causes are accidents which put an extensive amount of pressure on our spine, bad posture, obesity, sports injuries, and infection.

As people age, bones begin to lose strength, and muscles start to lose elasticity; so older people are more likely to be affected by back problems. Such problems are caused mainly by lifting heavy objects, over-stretching, or incorrect lifting movements.

Conditions associated with back chronic pain

Spinal Degeneration

Wear and tear on the spinal discs are able, over time, to cause narrowing of the spinal cord, a degeneration that can make a sufferer feel stiff in the morning and have pain following long amounts of time on their feet.

Sciatica

Brought about by a ruptured or herniated disc pushing on the sciatic nerve, when sciatica happens it can cause shooting pains down one or both legs from the lower back.

Spinal Arthritis

Typically found in the older members of society, spinal arthritis causes intermittent pain in the lower back. Arthritis in the lower back may also produce difficulty walking or bending and weakness or numbness in the legs.

Those who have suffered with back lower pain for more than one month are diagnosed as having chronic back pain. These people have to see a medical consultant to determine the precise cause of their back pain. Once the cause is found, the correct treatment can be undertaken so the back pain can be eased.

Read more about back pain medication and acupuncture for back pain by visiting http://www.medopedia.com

I was walking on the beach with Katy this morning – we find that some of our greatest talks happen during our walks – and I mentioned that I had been thinking about the role of relaxation in the process of healing.

For the past couple of weeks I have had a ‘bad back’ – isn’t that an awful term?

A few years ago I was involved in an accident and since that time I have had periodic pain in the lower lumbar area.

Whenever this pain surfaces I am usually able to effect an adjustment by lying on the ground and performing what most practitioners would recognize as a ‘lumbar roll.’

Usually I am able to adjust my spine quickly and receive almost instant relief, but for the past two weeks each attempt to correct the problem was met with ‘resistance.’

Yesterday however, I got out my old ‘slant board’ and inclined on it.

In this inverted position I could feel the pressure on the back lessening and I thought to myself – yes, now I’ve got you!

However, the muscles were too tight and the adjustment wouldn’t go.

It was at this point that I remembered Mr. Jaffrey’s admonishments that total relaxation was the perfect adjunct to any and all spinal movements.

So I went into ‘relaxation mode.’

1. I began to breathe rhythmically and diaphragmatically.

2. I practised conscious relaxation from the tip of my head to the toes.

3. I visualized myself walking on the beach, skipping stones, chasing a dog and diving into the surf.

4. I affirmed to myself that I was perfectly relaxed and that each muscle in my body was like warm rubber.

After about ten minutes of this technique I rolled on my side and assumed the position for the ‘lumbar roll.’

Without any physical assistance, I heard the ‘arthrodial snap’ indicating that my spine had accomplished its natural adjustment.

I performed this on both left and right sides with similar results.

As soon as I stood up I knew that the nagging pain was gone – as per usual.

To-day, I had to repeat the process and got the same results.

You might ask why I had to duplicate the procedure if the pain had disappeared yesterday – simple – I had been sitting in a chair all day long - hunched over and immobile – a dreadful posture for proper spinal alignment.

The point of this story is that relaxation is a key to the removal of pain – be it physical, physiological or mental.

Don’t try to force yourself through stress – relax and let the springs unwind.

Try my 4 step relaxation process and feel the results of allowing the body to resume its natural
tendencies.

1. Deep rhythmical and diaphragmatic breathing.

2. Conscious relaxation from the tip of the head to the toes - (and back up again)

3. Creative visulaization.

4. Ppositive affirmations.

All the best in going with the flow.

Kevin

Kevin Hinton is a renowned Natural Health Educator & Advocator who has assisted a broad range of people to reinvigorate their lives through common-sense Natural Health practices.
He is a trusted advisor to many in the corporate world in Australia and North America who recognize the life-improving value of Natural Health habits.
His experience in the field reveals that adopting practical Natural Health habits usually helps drive success in other areas of life.
Visit Kevin at: http://www.thehealtheducator.com and sign up for a FREE world class newsletter.

How to gently adjust your neck using Self Adjusting Technique.

Almost everyone has experienced waking up with a sore neck. Or something happens and the neck just hurts and you can barely turn your head. Most chiropractors charge around $75 for a ten-minute visit to force the neck back into position, almost always causing soft tissue damage. Some chiropractors even ice their clients after an adjustment! Another case of the cure being worse than the condition. Now, with Self Adjusting Technique, you can take maters into your hands. Not only that, but it can be done without force, cracking, or pain.

The most common misalignment in the neck is a rotation. That is, the vertebra rotates to one side or the other. The first thing you would do is to feel around and find where the neck is tender. It will probably be more tender on one side of the vertebra than the other. The part of the vertebra that protrudes at the back of the neck is called the spinous process. Many muscles attach to it, and when you press into those muscles, you find the tenderness where they are bunched up from the vertebral rotation. Finding what is out and which way is very important, so you know which way to adjust. Feeling for the sore or tender areas is one way to do this. Feel around; get to know what is really going on in your neck.

Adjusting takes a little pressure into the muscles and a rotation of the neck. Pressing into the muscles help them to release, and the natural movement of turning the head brings things back where they belong. For example, say the third cervical which is about two and a half to three inched below the base of the scull has rotated to the right. To adjust, take your left hand behind the back of your neck and press on the right side of the vertebra. The middle finger works well, but it doesn’t matter, just so you can pull into the muscles just to the right of the vertebra and pull it to the left. Gently press into the muscle to release and encourage the spinous process to the left. Drop your chin a little and slowly turn your head to the right allowing your finger to follow along on the muscle as you turn your head. It only takes about four ounces of pressure, sometimes even less.

That is the basic Self Adjusting Technique for adjusting the neck. You can download this article for free on the website. It has a couple of photos that will help you understand the technique. There are many other techniques for most every area of the body. The DVD covers different ways to adjust the back hips and ribs, which are some of the most common areas to get uncomfortably misaligned.

http://www.selfadjustingtechnique.com

Hi, my name is Kalidasa, the developer of Self Adjusting Technique, or SAT. I am a naturopathic healer and yoga instructor. In my work my aim is to assist people in being able to take care of their own health at minimal cost. I developed SAT for myself, and found it to be of great help to my clients and friends.

If you are experiencing lower back pain and don’t own a foam roller you should order one right now. Seriously, right now. Stop what you are doing, open another browser window, go to google and type in “foam roller” and spend the best $20 of your life.

Once you have the roller you can do all sorts of exercises that will loosen spasmed muscles and get you out of pain. I recommend focusing on tight lower back muscles, hamstrings, and quadriceps. Simply roll around on the thing and find a spot that feels sore. Roll back and forth on that spot until it doesn’t feel sore anymore. It’s that simple, and you can literally loosen up a half dozen tight spots in ten minutes or less.

For me, it works as well as the best massage therapists I have ever used and the best part is I can use it in the comfort of my own house anytime I want. I would also recommend spending a little extra and purchasing the optional cover for the roller because it seems to make them hold up a little better. This also doesn’t make any sense to me but the blue cover I had seemed to hold up better than the black cover. Maybe the materials were different or something?

The foam rollers tend to wear out after about six months of daily use but they are so inexpensive you can just order up another one when your current one wears out.

Try out a foam roller the first chance you get. You will be glad you did.

Mike Stiveson
Owner - GuideToBackPainRelief.com
http://www.guidetobackpainrelief.com

At large, back pain is predominantly caused due to improper positions of sitting and standing. But injuries in muscles or bone tendons also contribute to back pain in many people.

Your body is made of many different types of muscles, which aid in the locomotion of the different body parts. But, in all of them, the Hamstring muscle is the most important. Hamstring muscles are a set of the most sensitive muscles that are present in your body. They are present in and around your lower limb. Being so sensitive, they are prone to injuries very easily. Hamstring muscles are located at the back of your thigh.

Hamstring muscles are basically present in a set of three distinct muscles. These muscles help in the movement of the legs, hip movement and also the knee movement. Pulling of the hamstring muscles, form the most common form of muscle injury. The muscle pull will generally start with a mild pain in the stretched area of the limb. If not taken care of in time, the pain may aggravate, moving towards the thigh area and eventually to the back.

With this cascading movement of pain, the magnitude of the pain will also increase. Eventually the pain will become sharp and unbearable. This pain can become so intense that it can even handicap you by acting as a hurdle in managing your day to day activities.

Therefore, the best advice here is to give a little more attention to your torn-out or stretched hamstring muscle and avoid back pain. There is a set of procedures that you need to follow in dealing and curing your worn hamstring muscle.

Start with giving as much rest to the affected area and try to keep the movement in that part of the body as low as possible. Also, ice the area regularly. Icing provides relief to the tensed muscles causing back pain. Once you think that you have sufficiently iced the stretched area, compress the injury with the help of a bandage. Last, but not the least, follow the elevation process with the help of an elevation device.

And not to forget, exercises are the best help that you can give yourself in relieving back pain caused due to hamstring muscles. The exercises to be followed should be mild, concentrating more on the affected area, rather than the other body parts.

Just a little attention and care, you can avoid the back pain that can occur due to the pulling of the hamstring muscles.

To know more about what causes back pain and myths regarding back pain visit http://www.backpaindetails.com/pain/magazine/edition/Backpain-Treatment.htm