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Posts Tagged ‘healing’

Back Pain Exercises and Fibromyalgia- the Do’s and Don’ts

Monday, August 1st, 2011

 

 

Relieve Lower Back Muscle Pain Safely! Learn which fibromyalgia-approved exercises are best for treating lower back pain symptoms…and which ones to avoid.

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

It’s a pain in the…

Oh,  whatta pain! That’s the cry of fibromyalgia patients, who suffer chronic pain symptoms such as back pain, joint stiffness, muscular soreness, and headaches.

Doctors are at a loss to explain exactly what causes these “phantom pains,” nor how to provide a total cure, although scientists have noticed dramatic results when pain sufferers supplement prescribed medicine with various natural options, including:

  • Yoga
  • Tai Chi
  • Meditation
  • Diet
  • Acupuncture
  • Vitamin supplementation, particularly vitamin D and vitamin B12

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

 

Treat your back to some relief

If you have fibromyalgia, then you will probably have to learn how to manage your pain symptoms all your life, including lower back pain.  But that doesn’t mean that you have to tolerate suffering- by observing a combination of exercise, healthy diet, topical pain medications, and alternative healing therapies, you can dramatically improve your quality of life and well-being.

Here are some therapeutic exercises for your lower back, including a few that you should avoid:

Crunches or Sit-ups?

Partial crunches are excellent for strengthening the abdominal muscles- a necessary network of support for your back.  By developing firm stomach muscles, you reduce your chances of suffering from backaches.  Crunches are less traumatic on your body than sit-ups, which are difficult to perform without causing damage to your spine.

DO: practice partial crunches every day, in sets of 8-12.  With feet planted firmly on the ground, and arms behind your head, lift your upper body up by squeezing your abdominal muscles, being careful to avoid using your arms to pull yourself up.

DON’T: practice full sit-ups- you’re more likely to damage your lower back than anything else.

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

Hamstring stretch or Toe Touches?

Forget “no pain, no gain.”  You have enough pain in your life.  Standing toe touches aggravate your lower back and cause muscular soreness.  A better option is to lie on your back and lift up one leg at a time, gently reaching up towards your toes.  Floor hamstring stretches are excellent lower-back stretches that are safe for all ages.

DO: practice floor hamstring stretches, holding for 15-30 seconds per leg.

DON’T: practice standing toe touches, which may injure your spine.

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

Leg lifts or Knee Lifts?

Trying to lift both legs up at the same time, as with the popular leg lift exercise, is a great way to work your abs, but it can also cause lower back pain.  Instead, lie on your back with one foot firmly on the ground, and slowly raise your other leg up off the ground, counting to 10, and then gently lowering.  Next, repeat with the other leg.  For a less strenuous version, lift your bended knee instead of your outstretched leg.  Finish with a gentle “hug” by bringing both knees up and wrapping your arms around them, squeezing them towards your body.

DO:  Practice gentle knee lifts, alternating one leg at a time.

DON’T: Practice leg lifts on both legs at once.

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

Staying Fit with Fibromyalgia: 13 Pain-Free Workouts

More Great DO’s:

Bridging

BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

Lie on your back with both heels planted firmly on the ground and both arms pointing towards your hips.  Squeezing your buttocks, carefully raise your hips, using your heels and arms for support, gently tilting your pelvis upwards.  Try to make your body into a straight line, from your knees to your shoulders.

The Cobra


BACK PAIN EXERCISES AND FIBROMYALGIA- THE DO’S AND DON’TS, WWW.B12PATCH.COM

The Cobra is an excellent yoga exercise for the lower back.  Lying on your stomach, place your hands on the floor, on either side of your chest.  Looking upwards, gently lift your chest up off the ground, without leaning on your hands, using your stomach muscles.  Finally, straighten your arms and position them as close to your stomach as is comfortable, relax your back muscles, and ease into the stretch.

Related Reading:

Is it Chronic Fatigue or Fibromyalgia? Four Ways to Tell

How to Tell if Chronic Pain is Fibromyalgia: 18 Pressure Points

100 Best Sites for Fibromyalgia or Chronic Fatigue Information

15 Handy Household Tools for Chronic Pain Sufferers

Sources:

15 Remedies for Back Pain Relief

Vitamin B12 in low back pain: a randomised, double-blind, placebo-controlled study.

Good and Bad Exercises for Low Back Pain

Yoga Exercise – Cobra Pose

Flickr: lululemon athletica’s photostream

Eight Great Healthy Juices

Thursday, July 28th, 2011

 

 


Therapeutic healthy Juices
that rejuvenate, cleanse the digestive system, and boost energy.

EIGHT GREAT JUICES THAT HEAL AND PROTECT YOUR BODY, WWW.B12PATCH.COM

Witch’s brew or simple science?

Since the beginning of time, people have been fantasizing about a magic cure-all that could heal them of all physical ailments…

…a fountain of youth to restore energy, increase mental clarity, aid weight loss, and delay the effects of aging. 

Well, there’s nothing magical about a shot of spinach juice, but ask any “juicer” and he’ll tell you that the health-giving powers of fresh-squeezed juices are anything but ordinary.

“Juice therapy” has been around a long time.  Many baby boomers probably remember gulping down wheatgrass juice in the 70s while dipping wedges of whole-wheat toast into cheesy fondue pots. 

Today, nutritionists advise healthful juices to rid the body of toxins, support healthy digestion, and stimulate cell regeneration.  

(See: 7 Days of Refreshing, High Energy Smoothies without Caffeine.)

Here are eight natural fruit and vegetable juice recipes:

1) Celery juice supplies energy (nutrients: vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin C, potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium, and amino acids)

EIGHT GREAT JUICES THAT HEAL AND PROTECT YOUR BODY, WWW.B12PATCH.COM

Wow- Who knew that a mild-mannered stick of celery had so many vital vitamins and minerals?  Celery juice is a natural diuretic; it is effective in:

  • boosting brain health during stress
  • maintaining already healthy blood pressure
  • benefiting the nervous system
  • providing digestive system health

Is it Chronic Fatigue or Fibromyalgia? Four Ways to Tell

Dose: one or two teaspoons before meals, or ½ cup every day, for 15-20 days.

2) Spinach juice for better digestive health (nutrients: vitamin C, vitamin B1, vitamin B2, vitamin B6, vitamin E, vitamin K, vitamin A, folic acid, potassium, chlorophyll, amino acids, sodium, calcium, phosphorus, magnesium, sulfur, iron, zinc, manganese, iodine, and copper)

In addition to promoting healthy bowel movements, spinach juice is helpful for:

Dose: Sixteen fluid ounces of spinach juice per day.

3) Beetroot juice for hypertension (nutrients: vitamin A, vitamin C, vitamin B, vitamin PP, manganese, potassium, iron, betalain)

This dark purple root vegetable is phenomenal for cardiovascular health. Scientists attribute the many health benefits of beet juice to nitrates.  Beets are powerful antioxidants, and aid in:

  • maintaining already healthy blood pressure
  • promoting memory retention
  • increasing blood flow to the brain
  • cellular regeneration

Dose: One sixteen-ounce serving per day.

4) Carrot juice for clear skin (nutrients: vitamin A [beta carotene], vitamin C, vitamin B complex, calcium, copper, magnesium, potassium, sodium, phosphorus, iron, sulfur, and chlorine)

EIGHT GREAT JUICES THAT HEAL AND PROTECT YOUR BODY, WWW.B12PATCH.COM

We know carrots are good for the eyes (how else could Bugs Bunny evade Yosemite Sam and Elmer Fudd for as long as he did?), but carrot juice isn’t just about your peepers.  Some other amazing beneficial properties of carrots include:

  • clearer skin in people who suffer from acne, eczema, and dryness
  • hydration
  • cardiovascular health
  • kidney health

Vitamin B12 for Healthy Hair, Skin and Nails

Dose: Two eight-ounce glasses of fresh, organic carrot juice per day.

5) Potato juice for heartburn (nutrients: vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin E, vitamin K, niacin, folate, potassium, phosphorus, magnesium, calcium, iron, sodium, zinc, copper, manganese, and selenium)

Potato juice has an alkaline property that is helpful for neutralizing the digestive system gently and naturally.  Potatoes are beneficial for:

  • controlling stomach acids
  • maintaining healthy stomach and esophageal linings
  • promoting digestive health
  • insulin response

Read more about avoiding heartburn: The 20 Do’s and Don’ts of the GERD Diet

Dose: Eight ounces before every meal, for one month, or as needed.

6)  Pomegranate juice for fighting free radicals (nutrients: vitamin C, vitamin B5, beta-carotene,  vitamin E, thiamin, riboflavin, folate, folic acid, potassium, calcium, magnesium, phosphorus, zinc, copper, polyphenol, and selenium)

Did you know that pomegranates are giant berries?  Unlike other berries, pomegranate seeds hide beneath a thick, hard pithy skin.  Pomegranate juice has powerful antioxidants, which are valuable allies in promoting good health.  Overall, pomegranates’ beneficial qualities include:

  • immune system health
  • clear skin
  • strengthening eye muscles
  • maintaining already healthy cholesterol levels
  • delaying the aging process

Dose: One or two eight-ounce glasses per day.

7)  Cabbage juice for gastritis (nutrients: vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin K, vitamin E, phosphorus, iron, sulfur, calcium, and potassium)

Fermented cabbage is a favorite of people suffering from inflammatory bowel disease (IBD).  Cabbage juice is helpful for the strengthening stomach lining, promoting healthy bacteria, and maintaining respiratory health.

Dose: For best results, drink ½ cup of cultured cabbage juice each day.

8) Cherry juice for mitochondrial health (nutrients: vitamin A, vitamin C, vitamin K, potassium, folate, calcium, magnesium, phosphorus, and anthocyanins)

Black cherry juice is an excellent source of antioxidants; drinking tart cherry juice each day is effective for promoting mitochondrial health, as well as:

  • maintaining already healthy blood pressure
  • heart health
  • memory retention
  • insulin response
  • gout health
  • joint comfort
  • dental health

Dose: Two twelve-ounce servings of cherry juice per day, for one week.

EIGHT GREAT JUICES THAT HEAL AND PROTECT YOUR BODY, WWW.B12PATCH.COM

Related reading:

12 Ways to Flavor your Drinking Water without Refined Sugar

Ten Foods to avoid if you have Inflammatory Bowel Disorder

The Best- and Worst- Cooking Oils for Heart Health

Sources:

Healing With Carrot Juice

7 Natural Healing Juices

The Health Benefits of Tart Cherry Juice- LIVESTRONG.COM

Daily Dose of Beet Juice Promotes Brain Health in Older Adults

Drinking beetroot juice dramatically lowers risk of heart disease and strokes

Spinach | Health Benefits of Spinach | Information on spinach


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