How to Be Free From Lower Back Pain

Lower back pain is one of the most debilitating physical issues that can be experienced. It can be so bad as to make it impossible to even walk.

People often learn to live with the pain. In the morning they get up moving slowly until the stiffness gets worked out. They learn to be careful picking up even the smallest things. Everyday activities become a test to see if there is some way to do even the simplest activities or not.

Causes of Lower Back Pain
One reason muscles in the low back tighten up, and sometimes spasm, is a misalignment in the joints. Misalignments press on sensitive tissues causing pain. Muscles tense, nerves get compressed and the surrounding area becomes inflamed. With inflammation comes pain.

The most common low back issue comes from a combination of three issues. First, the fifth lumbar which is in the very lower back, goes out of alignment. Then, the illio-sacral joint, which is the junction between the upper hip in the back and the sacrum, goes out of alignment. The weakness allows the spine in the low back to get compressed, even locking the vertebrae together.

The illio-sacral joint is the load-bearing connection between the upper and lower body. Most of the weight of the entire upper body rests on this joint. When there is a problem here, especially when coupled with the other misalignments, there is no strength in the back. And, it is usually quite painful.

Root Causes of Back Pain
What is the root cause of most lower back problems? That is the real question. Back problems often return, so knowing the root cause is essential in treatment and prevention.

In most cases the root issue is stress. Time off is one of the best known treatments for low back pain. However, it often returns when people return to their usual lives.

Stress injures the body by putting excess strain on the adrenal glands which produce stress hormones. As the adrenals work harder and harder, they start drawing nutrients from other areas of the body to keep up with demand. Some of the nutrients they really need are the same ones that ligaments and tendons need to keep their tone. And, the lower back often is the first place go.

Dealing with the stressors is first. One of the worst ones that really harms the adrenals is sugar including honey, fruit juice, dried fruit and more. Processed carbohydrates release their sugar stores quickly, so they cause the same problems. Things like noodles, bread, chips both corn and potato, and other ‘health chips,’ white rice, bread of any kind and just about anything that comes in a package. These processed foods put a great deal of stress on the adrenal glands.

Another stress factor are emotions. This could be caused by any intense emotional experience be it work related, relationship, unfulfilled expectations, a great loss or any intense emotional experience. These issues need to be dealt with on different levels. Obviously, a release of some type is needed for the immediate issue. Then, the root, often from childhood, must be dealt with.

Emotions and Misalignments
On a physical level, emotional components can become lodged in the body. They usually cause some sort of problem like a tight muscle pulling a rib out of alignment resulting in chronic back pain. These issues can be cleared using a very gentle Applied Kinesiology technique.

After the underlying issues have been cleared it is time for realignment. This is facilitated by physical manipulations that put bones in proper alignment so that the joint is fully functional.

Alignment
There are different ways to realign a back and other areas of the body. One is to go to a chiropractor or an Osteopath — a medical doctor who specializes in joint manipulation. Both often use forceful techniques that can cause other problems and sometimes even more pain. Not to mention the scary noises that happen as joints are forced back into alignment. Some Osteopaths and chiropractors do learn and develop more gentle techniques.

And of course, you can learn my Self Adjusting Technique. This is a simple method of doing gentle adjustments on yourself without the forcing that is common to so many chiropractic adjustments. It is a method of adjusting that I created because I couldn’t afford a chiropractor. Besides, they HURT! Self Adjusting Technique is so gentle you don’t even know something happened. You can watch my video about it here.

Stretch
Stretching can relieve back pain as well as help prevent problems. Taking a yoga class is a good way to learn stretches that will help your back. It is best to tell the instructor before the class if you have any limitations. Often they can give you an alternative pose or a variation. With time you can develop a daily practice which many people use to eliminate back problems. I will be presenting some stretches that are specific to the lower back in the future.

Exercise
Exercise is essential to good back health. Walking is one of the best exercises in the world. As well as working almost every muscle in the body, walking strengthens the core muscles that support the low back.

These are just a few things that can be done for any kind of back pain. There are many other treatments available. Now more than ever, we can be proactive with our health and with our treatment possibilities. Find what works for you, and above all else, listen to your body.

A Twist for Scoliosis

Everyone has scoliosis, a side curve of the spine, to some degree or another. Mostly this goes unnoticed, but for others, this can really be a pain in the back. When the curve is in the thoracic spine, the part associated with the chest, a yoga pose can be used to help bring natural back pain relief.

Spinal Curve Development
There isn’t much curve in the spine when we are born. Natural and abnormal curvature both develop as we grow. For example, when we start to walk gravity helps form the curve in the low back.

Most people go their whole life never knowing they have scoliosis. I have surprised a few though when I pointed out that they had a curve, especially when it conecided with an area of their back that always had a ‘knot’ or uncomfortable place.

I teach them how to put it back in using Self Adjusting Technique, and give them a spine straightening method such as the one below, and they are fine.

What Can Be Done
The first thing to do is make sure the vertebra are in alignment. This isn’t essential, but you may not be able to work deeply into the pose if it hurts. And, you don’t want to push past the pain. So, if it hurts either get an adjustment or get my e-book and you can adjust it yourself. This area is easy to self adjust.

When the scoliosis is in the thoracic spine, a simple twist can be used to push the spine back the other way. In the thoracic spine, the ribs connect to the spine. Twisting into the curve causes the ribs to push the spine back the way it came.

For example, if the spine is curved to the right, then the twist would be to the right. The twist naturally engages the ribcage which connects to the spine in that area to push the spine to the left. There are hundreds of good spinal twist, and most will work.

Try this Simple Twist
The description and photo are for a scoliosis to the right side, so if your scoliosis is to the left, then you would twist to the left.

Start sitting in a chair with a high back. Sit so the chair back is to your right side with your thigh brased against it. Use your hands on the chair back to help you into the twist. First, take a deep breath as you lengthen your spine. With the exhale pull yourself into the twist using the chair back to help.

Continue to breath into the pose working deeper into it when each exhale. When you inhale, the lungs will fill pressing against the ribcage causing you to naturally unwind a little. Allow this to happen, you might even draw your torso almost fully forward. This allows you space to flow back into the twist.

Remember, you are trying to help the spine back the way it came. It isn’t necessary to force although you may find yourself naturally drawing deeply into the pose. Pay close attention to the sensations in your body. Get to know what is going on and you will learn what you need to do to help.

Pay close attention to pain. Pain is there to tell you that you have gone far enough, and to warn you not to overdo it.

Some stretches have a feel good kind of pain that might happen when doing a twist. That’s okay, as long as the pain isn’t such that you resist. Pushing through resistance is a good way to injure yourself.

It is good to do poses such as this twist on both sides. And, yoga classes will do twists on both sides. When twisting to the left side, avoid drawing deeply into the pose. Instead, work on lengthening the spine as you inhale and relaxing into a very gentle twist on the exhale. You might even work the pose to the right again.

Conclusion
Back care for scoliosis in the thoracic spine can be found with yoga poses. The key to good back health is consistency. All it takes is persistence in practicing the twist. Scoliosis can be helped with the use of yoga poses. In some cases the progression of scoliosis was stopped. In some, in time, there was a measurable reversal.

In the News: Antidepressants Don’t Work

Depression is a serious condition affecting millions of people. Prozak and other drugs in the same class have been used by some 40 million people world wide. That represents earnings of tens of billions of dollars for producer Eli Lilly.

Now, there is evidence that these drugs don’t work. According to a paper published in the journal PLoS (Public Library of Science) Medicine, people taking a placebo were as likely to improve as those taking the drug.

The papers authors, professor Irving Kirsch from the department of psychology at Hull University and colleagues in the US and Canada show that only the most severely depressed patients benefit.

The information was obtained from the Food and Drug Administration from a request for the full data under freedom of information rules. “Given these results, there seems little reason to prescribe antidepressant medication to any but the most severely depressed patients, unless alternative treatments have failed,” says Kirsch. “This study raises serious issues that need to be addressed surrounding drug licensing and how drug trial data is reported.”

Kirsch also said, “using complete data sets (including unpublished data) and a substantially larger data set of this type than has been previously reported, we find the overall effect of new-generation antidepressant medication is below recommended criteria for clinical significance.”

Depression Can be Treated Naturally
The first treatment I learned for depression was adrenal support. It always worked too. Later I met someone who treated the liver to alleviate depression with good results. And, almost every client I have ever see needs help with the adrenals, and the liver.

However, as the years have gone by, I have learned quite a bit more about the biochemistry of conditions such as depression, panic attacks, manic/depression, various forms of dementia including Alzheimer’s and more. Much of it does have to do with the adrenals and liver, but the real complications happen when brain chemistry gets out of balance.

Now I look to brain chemistry early on, as this indicates many things especially the main nutrients that the whole body needs. The brain is the last place that gets scrimped on nutrient wise, so treating a deficiency here will often help other physiological issues.

Natural Treatments for Depression

The Adrenal Brain Chemistry Link
Now, there are many treatments for depression. Adrenals weakened by a poor diet, emotional stressors, toxins or a combination are the main cause of depression in most cases.

The adrenals link with the brain through the hypothalamus which, among other things, processes emotions. Intense emotions (and excess carbohydrates) cause the adrenals to pump out more stress hormones which can further affect the adrenals and feed into the cycle.

The liver breaks down stress hormones well as excess brain chemicals. Excess of these substances can contribute to many emotional conditions. Supporting the liver in this process often helps lift depression.

Fight Flight
This is an instinctual response to a threat on our physical safety. The ego’s job is to protect the body/mind, so everything gets involved when there is a flight/flight reaction.

The body gets ready to run or fight by shutting down all non-essential systems: the immune system, sex center, digestion, cellular repair. Not to mention that the muscles tense up, the spine compresses in the neck (to be able to take a blow), the spine torque’s, and other physical responses our body has to threat. And, the emotional body is affected if this goes on for very long.

There is an Applied Kinesiology technique that clears emotional components that get stuck in the body. These issues can be from any time of life, they can be minor and there are instances where other peoples emotions overwhelmed the nervous system.

Other Natural Depression Treatments
Fish oils have been shown in clinical trials to reduce depression. Most people, especially if they don’t eat fish, need a large dose for one to three months to start. From five to six thousand mg. twice a day to start, then reduce to one or two mg. twice a day. The ones that have an enteric coating are best.

Exercise is another treatment for depression that has good results. Walking is one of the best exercises available. The hard part is getting yourself to start.
Walking feels so good that after ten or fifteen minutes you won’t remember what the problem was.

The supplement SAM-E in fairly large doses, 800 mg per day, can have a great effect in many cases. I have a psychiatrist friend who refuses to give her clients antidepressants until they try SAM-E first. The greatest drawback is that it is expensive at this dosage.

More serious conditions are not listed here as they are rare, and most are beyond natural healing techniques.

This page is for educational purposes only. The information provided in not intended for diagnosing or treating a health problem or disease. If you have, or suspect you have a health problem, you should consult your health care provider.

10 Health Myths

Here are ten health myths and what is wrong with them.

Myth #1: Saturated Fat is Bad
The fact is that saturated fats are a necessary part of a healthy diet. The issue is the ratio of saturated fats to omega three fats. People eat too much saturated fats and not enough fish, the main source of omega three fatty acids.

Myth #2: You Can Get Omega Three Fats From Plant Sources
Strictly speaking, this is true. However, the omega threes that come from plants aren’t the right kind. Alpha-linolenic acid is the primary omega-3 found in plant sources like flax seeds. Most of it is burned for energy. Fish oils have EPA and DHA. DHA is very important for developing fetuses and the eyes. It is also essential for brain structure and health — it has been shown to protect against Alzheimer’s and other brain issues associated with aging. You just don’t get EPA and DHA from plant source omega-3s, or at best very little.

Myth #3: Coconut Oil is Bad for You
Coconut oil contains medium chain fatty acids that are antimicrobial. That is, it kills off viruses, bacteria and fungus. It is a saturated fatty acid, so you do need to have enough omega three fats for the right balance.

Myth #4: There is a “Good” Cholesterol and a “Bad” Cholesterol
Ah, the big “cholesterol is bad” myth. Cholesterol has many purposes. It is a transporter of fats, it helps in the digestion of fats, it makes up hormones especially sex hormones — you wouldn’t be interested in sex if it weren’t for cholesterol!

One of cholesterol’s jobs is as a transporter of fats. Low density lipoproteins, the “bad” cholesterol moves fats from the liver to the tissues which need the fats — where it can make those wonderful sex hormones. High density lipoproteins, the “good” cholesterol transports fats to the liver for processing.

The most famous study ever done on cholesterol, the Framingham Heart Study study, found absolutely no one-to-one relationship of cholesterol levels to coronary heart disease. The real culprit was found to be homocysteine which causes cholesterol to deposit on artery walls.

Myth #5: Menopause Symptoms are Normal
While menopause symptoms are common, they are not normal. Most women experience these symptoms because of a diet rich in sugar and other refined carbohydrates which weakens the adrenals and their ability to produce hormones. See my article “30 symptoms of adrenal fatigue” for details.

Myth #6: PMS Symptoms are Normal
Same issue as menopause symptoms. More information in “30 symptoms of adrenal fatigue.”

Myth #7: Honey is Okay
Sorry, sugar is sugar whatever form it comes in. It metabolizes the same way in the body as white sugar. This includes maple syrup, fruit juice, dried fruit, sweet fruits like oranges and red apples and just about anything else you can think of. The only sweeteners that aren’t so bad are stevia, agave nectar and alcohol sugars like xylotol.

Note: all artificial sweeteners are chemicals. All have been shown to cause serious problems. And, the latest research shows that artificial sweeteners actually cause you to eat more and thus gain weight.

Myth #8: Whole Wheat Bread is Good for You
Whole wheat bread has a glycemic index of 80. That means that is causes a spike in blood sugar to which the body responds with a spike in insulin. High insulin levels is the main cause of the major conditions that we see all to much of today. Ground up grains quickly convert to sugar too fast.

Myth #9: Germs are to be Completely Avoided
More and more reports are coming out saying that the antimicrobial soaps we are using are causing many problems. Not only environmental, but in that we are too clean. The immune system needs to be exposed to microbes in order to be activated. Children that are kept too clean have been found to develop serious conditions later in life. And, it turns out that regular soap kills germs just as well as antimicrobial soaps.

Myth #10: Exercise is Essential to Weight Loss
Got your attention on this one didn’t I? Exercise makes you eat more. Just like sweating makes you thirsty, burning off calories will make you hungry. And, there are many undesirable biochemical reactions that happen with strenuous exercise. After a workout the body wants to replenish what was burned off.

There was a great study done by Danish researchers where they trained non-athletes to run a marathon. At the end of eighteen months the eighteen men in the study lost an average of five pounds of body fat. The nine women had no change.

Also consider that a 250 pound man climbing a flight of stairs expends three calories. That’s a quarter teaspoon of sugar, or a hundredth of an ounce of butter. He would have to climb twenty flights of stairs to rid himself of one slice of bread!

Weight gain and weight loss involves a complex of diverse biochemical reactions. The action of insulin is one of the main ones. Hormones like estrogen and lipoprotein lipase contribute significantly. There is also toxicity, heredity, what foods are being consumed and more to consider.

Note: Exercise is good for you, the evidence is undeniable. By itself though, it just won’t do much to help you lose weight. The benefits of exercise are undeniable, just don’t expect it to help you lose weight, unless you restrict calories.

Conclusion
Science has cleared up these and many other myths, but people continue to believe in them and live their lives as though they were true. Many come about because of poor science, that is, scientists often only looked at part of the story. Some heath myths were even started by politicians! Consequently, there are plenty more health related myths out there ready to be to debunked.

Starting a Walking Routine

Walking could be called the best exercise in there is. The human body is designed to walk long distances. Studies show that walking improves overall health and vitality. Furthermore, it has been shown to help prevent disease including cancer and heart disease as well as numerous other health benefits.

Walking is in Our Genes
Our most ancient ancestors were nomads who walked all the time. They followed the migrating herds and moved away from threatening conditions. Since the most ancient times, the human body has evolved to walk.

Walking moves and exercises almost every muscle in the body, it improves cardiovascular fitness, increases lung capacity and has been shown to improve almost every organ and glandular function. Regular walking strengthens the muscles that support to the lower back preventing injury.

Before starting a walking routine, it is important to assess what your current level of fitness is. First, see your doctor and get her okay.

Next, find a track at a local high school or wherever you can find a measured distance you can use again later. You are going to use this track as a measure, a test of how far you can walk after six weeks of building your strength and stamina.

Warm-Up
The warm up is to let your muscles know that something is coming. It gives your body a chance to increase blood flow to the muscles so they literally warm up. Stretches are a good way to get this process started. And, start your walk slowly to allow the body to get fully into the swing.

Now, go for a thirty minute walk around the track. Less time is okay, but thirty minutes is ideal. Walk at a completely comfortable pace, one that you could easily maintain for the time you have allowed.

Note down somewhere you can find how many laps you walked in how many minutes. This establishes what you are able to do now. It is a real demonstration of your starting fitness level. Best of all, you can impress yourself when you retest. I’m sure you will be inspired by the progress you make in six short weeks.

Developing the Walking Habit
To get a good routine going, it is best to start with something you will do and keep at for at least three weeks steadily before increasing or changing. After three weeks your regular walking will become a habit.

How much to start with is a personal matter. The ideal, which may be way in the future for many, is an hour a day five or six days a week. I realize this may not be physically possible for some, but for most, this is a very attainable goal.

Starting depends in part on your current level of fitness, and how much you will realistically do. A good start for the average person would be somewhere around twenty to thirty minutes three or four days a week.

It takes three weeks to develop a habit, to make a routine out of something like walking. After three weeks either increase the amount of time you walk by ten minutes, or the number of days you walk each week by one. Keep doing this until you reach your desired amount of regular exercise.

It is okay to do walk longer, or more days a week than you are committed to as long as it is just something that you naturally want to do.

Increasing Lung Capacity
After a short time you will probably find yourself starting to feel better in general. This is a good time to intensify things a little. You do this by increasing your pace until your breath becomes a little labored. Pay attention to your breathing. Walk fast enough so that you can’t quite talk naturally because of the faster breath.

Maintain this pace for two to five minutes, on the shorter side to start. Then, reduce to your normal easy pace until your breath has recovered completely. Repeat after two to five minutes.

After six weeks or so you will be well on your way to having a long and healthy life. Be sure to find ways to make your walking fun. You could find some trails, take a friend, or maybe you would like the comfort of your own treadmill. Whatever it is, congratulations for doing what you need to do for your health!