B12 Patch B12 Patch
B12 Patch
B12 Patch
B12 Patch   B12 Patch
B12 Patch Product Information B12 Patch About Vitamin B12 B12 Patch Research B12 Patch FAQ B12 Patch Reviews B12 Patch Blog B12 Patch Contact Us B12 Patch Order B12 Patch
  

  

Posts Tagged ‘therapy’

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

Yoga Goes Mainstream

Sunday, January 30th, 2011

Since the 70s, ancient yoga has suffered a certain reputation as belonging to a health-crazed, almost cultish Birkenstock-clad yoga mat-toting hippy lifestyle. Not anymore- current research provides compelling evidence that a daily yoga regimen can be more than just a great opportunity to zone out; traditional Indian yoga is often practiced as a form of preventative medicine.

Yoga is nature’s Advil.

According to Sat Bir Singh Khalsa,PhD, assistant professor of medicine at Harvard Medical School and an associate neuroscientist in the Division of Sleep Medicine at Boston’s Brigham and Women’s Hospital, recommends yoga to ease symptoms such as:

  • bodily aches and pains, including back and neck
  • chronic headaches
  • difficulty sleeping
  • obesity
  • indigestion
  • anxiety and depression
  • high blood pressure
  • stress
  • side effects associated with chemotherapy
  • weakness of the immune system

Stress is the source of all ailments.

With practice one may eventually learn how to control the body’s reaction to stress with mental imagery, relaxed breathing and simple yoga movements.

“The best evidence really shows that yoga

is good at reducing stress and helping people cope with

the stress they have. It improves management of stress both

psychologically and physiologically.”

-Sat Bir Singh Khalsa,PhD

Dress the part.

Looking for some good yoga equipment? Shop around for some loose fitting yoga pants and a comfy tee shirt; some mats come encased in a trendy yoga bag.  Standing yoga poses require bare feet, but socks are essential for keeping the toes warm during some of the seated yoga meditations.

Don’t just do it.

Just going through the yoga poses without incorporating the breathing techniques does not a proper yoga session make; Karen Sherman of the Center for Health Studies, University of Washington, warns that while physical yoga poses are designed to increase strength and flexibility, they are by no means the main focus of the exercise. The U.S. National Institutes of Health hold that proper yoga exercise must incorporate all of these three basic elements:

  • physical poses that may be paused briefly before smoothly flowing into the next movement
  • inward focus on breathing for better awareness of the body
  • Deep meditative trance with special focus on spirituality

Find an experienced yoga mentor.

Most gyms today offer yoga classes along with their other workout and strength training classes, but Sherman advises everyone to seek out an instructor who has been trained with traditional yoga certification for a more complete, authentic yoga session.

Many forms of yoga exist, such as Hatha Yoga and Bikram Yoga, also known as “hot” yoga; beginners are advised to start out with kundalini, viniyoga or Iyengar yoga before progressing to some of the more advanced yoga moves.

Watch this demonstration of ashtanga yoga, set in scenic India.

Find more info about yoga online at the U.S. National Center for Complementary and Alternative Medicine.

Images:

stolethetv

lululemon athletica



Home | Shipping & Return Policy | Privacy Policy | Product Information | Research | Order Now | Customer Reviews | Site Map | Affiliate Program
B12 Patch