Ugh, we’ve all experienced that awful feeling when your throat is burning, and it’s so tough to get relief. Let’s check out some old and new symptom relievers to make the pain go away.
Go Away, Sore Throat!
Unfortunately, a sore throat is usually a symptomatic preview to an oncoming cold. Or the flu. Boosting your immune system may dull the onset of a viral germ attack. It may also quicken your healing time. In the meanwhile, here are some treatments you can try that should help relieve some discomfort.
Tried and True with a Twist
Warm water and honey are soothing and help coat your throat. There are several other ingredients you can separately or mix and match.
apple cider vinegar- add a teaspoon as an anti-bacterial
fresh lemon juice- add just a couple of drops for a boost of vitamin C. Too much acidity may burn, so keep the content minimal
ginger- grate a little from a ginger root to steep in the liquid. Ginger has anti-inflammatory and anti-bacterial properties.
All Natural Alternative
There are several essential oils that can help relieve your sore throat. The key is to use them properly and safely. Do not ingest them without the guidance of a naturopath and utilizing quality products. The best way to use them effectively, in this case, is:
Eat soup. It’s soothing, and you can add all types of healing spices to your broth. Cloves and garlic are excellent suggestions and will add yummy flavor. Fresh veggies can help improve your immune responses too.
Drink tea. Stay away from caffeinated tea, actually all caffeinated beverages. You don’t need to rev up your system right now. Also, they dehydrate. The key is to stay as hydrated as possible. Chamomile is calming. Any teas with Echinacea and lemon will be perfect.
Use natural throat sprays and lozenges. It may be a slight challenge to find, but it will be worth it. Get a spray or drops you can suck on that have cooling effects. Anything with menthol will be nice. Try to avoid any product with sugar or even artificial sweeteners. Gelatin drops with lemon or honey are great.
Salt water is always a worthy go-to.
Good luck getting rid of your bug and your pain quickly! If it lasts for several days, you may want to check with your physician in case it’s bacterial (like strep.) Make sure to stay rested, eat well, and wash your hands with soap often. Hopefully, this will help prevent you from coming down with something you’d rather avoid in the future.
Currently, more than half of the states in America legally allow the use of Marijuana in some form. The medical community has embraced the many benefits it can assist with alleviating pain and/or reducing disease in the body. Additionally, research has shown that in adults, marijuana can be helpful to the brain. However, when it comes to your teen’s brain and marijuana, the results may show differently.
Medical or Merry Marijuana?
Whatever your stance on marijuana use, the fact is that it’s available legally and illegally. According to Governing.com, “Thirty states and the District of Columbia currently have laws broadly legalizing marijuana in some form.” And, as per an article in the New England Journal of Medicine, “Marijuana is the most commonly used “illicit” drug in the United States.”
So, whether it’s for medicinal or recreational purposes, there’s clearly a demand.
Regardless, it’s been widely recognized that marijuana may be an effective treatment for symptoms of various medical conditions. Some of them are:
Nausea from chemotherapy drugs
Loss of appetite (improve appetite in patients with AIDS or anorexia nervosa)
Inflammation (reduce inflammation from rheumatoid arthritis, ulcerative colitis, Parkinson’s, and many other diseases)
Aside benefitting symptoms of clinical conditions, marijuana has also been proven to have neuroprotective agencies. Cannabinoids actually create new brain cell production and growth.
As we age, neurogenesis (the process of growing new brain cells) slows down. Some results of poor adult neurogenesis are: anxiety, stress, and depression. Marijuana aids in the growth of new cells in the hippocampus. This may be one reason why it has shown to be successful in treating particular mood disorders.
The THC in marijuana has revealed to be a powerful antioxidant for the brain. Because of its neuroprotective properties, it can help clean away brain plaque. The build up of beta-amyloid plaque is one cause of Alzheimer’s disease. Along with Alzheimer’s, other neurodegenerative diseases like MS, Lou Gehrig’s, and Parkinson’s can also benefit from cannabis treatment.
Research has shown that marijuana also aids in attacking cancer cells. Conversely, it does not harm the healthy cells. Studies have provided evidence that cannabis may reduce tumors in the brain. Along with utilizing other therapies, marijuana treatment may halt or reverse the progression of some cancers.
Say NO to Brain Trauma and Sports
Most of the research and statistics compiled in regards to the benefits of your brain and marijuana is comprised mainly of adults. Your teen’s brain and marijuana may not react the same as we’ve discussed thus far. On the other hand, it may, but there isn’t nearly enough research or credibility to prove that it does. So, keep in mind, in this section we are sourcing cases solely involving adults.
Henceforth, laboratory studies have shown that cannabis may protect the brain from trauma. Research shows that damage to the brain from a force, a blow, carbon monoxide poisoning, and even stroke may be reduced due to marijuana use. Most importantly, cannabis helps reduce inflammation.
A concussion is trauma to the brain. As we are aware, many athletes are in danger of, or prone to, getting concussions. The antioxidants in cannabis plants can provide protection from neural inflammation. (And a concussion encompasses inflammation of the brain.) There are researchers who believe that certain properties of marijuana may assist in the brain recovering and repairing itself. The CBD in the marijuana may even be helpful—proactively!
CHECK THIS OUT: Evidently, the U.S. government currently has a patent on a non-psychoactive CBD. The intent would be to utilize it as a neuroprotective element—one that would limit brain damage after an accident involving head trauma. That’s a pretty cool bet on the healing properties of marijuana.
A Teen’s Brain and Marijuana is a Complicated Issue
For as much research and speculation, it is still not absolute that marijuana kills brain cells. In fact, as we learned for adults, cannabis helps create new ones. But, with teens the picture is different. The main reason is because the adolescent and teen brain is not fully developed. Most noteworthy, the rational part of the brain isn’t often developed until the age of 25.
The actual use of marijuana may or may not have any detrimental disturbances to the brain directly. Although, more research points to the concern that cannabis may affect the teen brain negatively. Brain-imaging studies sway experts towards the principle that “the teen’s brain and marijuana are not a positive combination.”
Naturally, our nerve cells manufacture cannabinoids, from birth. These cannabinoids play a huge part in how the brain regulates our everyday habits such as: sleeping, eating, remembering, moving around, and our emotions.
When “outside” cannabis is introduced into the still-developing brain, it can create significant changes in those everyday habits. This is worrisome for medical experts because the brain can become wired in an unbalanced fashion in regards to those processes. This doesn’t look like a plus for marijuana teen use.
More Complications for Teens, Including Safety and Learning
It’s the young brain’s inability to make rational decisions that causes the most immediate danger. The prominent negative effects of short-term marijuana use by teens are:
impaired coordination (driving accidents, risk of increased injuries)
impaired short-term memory (prohibits learning and retaining new information)
practice of poor judgment (risk-taking behavior: unprotected sex, reckless driving, illegal activity, pushing the limits)
Part of the brain’s development during the teen years is the strengthening of executive function. One such function would be emotional self-control. Marijuana use may impede this strengthening process. Thus, the youngster may not develop this self-control mechanism as nature intended.
Aside from safety concerns, marijuana-use may plague learning. When under the influence of marijuana, there may be a heightened sense of creativity and flow. That’s terrific. However, it’s been proven that additionally, attention, learning, and memory become impaired. That’s not so fantastic.
It’s tough to build brainpower when the mind is still developing and besieged by a mind-altering substance.
A Teen’s Future…
Your teen’s brain and marijuana may not impact his/her future in a negative way. There are numerous studies that show very-little to no-changes in the brain later in life. And, there are many adults who can attest to having smoked pot as a teen and seem none-the-worse today for having partaken.
However, some of the studies that show negative long-term effects of young-age, marijuana-use are based on heavy, habitual use, starting as adolescents into adulthood. Those are real and can be serious. Some of those effects include:
addiction to marijuana or other substances
diminished lifetime achievements
motor vehicle accidents
anxiety and/or depression
The brain is a phenomenally interesting and complex organ. It guides our body from head to toe. Its processes are affected by thousands of neurons, nerves, thoughts, cells, chemicals, and countless other elements. The bottom line is, “How much do you respect your brain?”
For adults with any semblance of gratitude for life, we bow up to the brain. And according to most sources, marijuana is not directly hurting this precious organ. So, using cannabis or not, as an adult, is a personal choice. But, when it comes to teens, their brains don’t have the ability yet to help them make the most appropriate choices. It has to be up to the adults to teach the young the facts. No one said it would be easy…
Check into Get Thrive when you’re looking for guidance or tips on best health for your family. Also, if this article resonates with you, you may want to have a look at Dr. Campbell’s best selling book, The Teen Formula: A Parent’s Guide To Helping Your Child Avoid Substance Abuse HEREavailable in paperback or on Kindle.
The very mention of ‘heart attack’ (myocardial infarction or MI), gets the chest thumping, causes a sweat and brings on nausea, but what are the facts when it comes to the dreaded words, and why is it so important to prevent one from happening? Heart disease is the number one killer in the USA for both men and women, with the disease claiming 1 million lives annually. Wake up and realize that being added to this statistic is a probability if we do not change certain habits and daily routines. Claiming more lives than all forms of cancers combined, the heart is something to protect and not in the romantic way. The Heart Foundation states that every 34 seconds someone has a heart attack and every 60 seconds, someone in the U.S. dies from a heart disease related event.
WHAT IS HEART DISEASE?
Heart disease has many factors, there is not a one-line answer, but many factors and contributors need to be diagnosed. Heart disease is a broad term and covers many different areas,for example:
Coronary artery disease, plaque/atherosclerosis, is mainly a build up of fat, cholesterol and calcium in the coronary arteries, blocking oxygen rich blood to the main heart muscle. The build up can be so severe it may lead to sudden cardiac death.
Peripheral Arterial Disease occurs when major arteries that supply blood to the legs, arms and pelvis become obstructed. This can cause, numbness, pain and major infections.
Carotid Artery Disease is when plaque buildup or a clot forms in the main carotid arteries around the neck, which could result in a stroke.
Heart rhythm disorders
Congenital heart defects (heart defects from birth)
HEART ATTACK WARNING SIGNS IN MEN
The following is a guideline for common signs of a heart attack in men. Be aware that each individual may suffer from a varied form of the below. If in doubt, then act and call 911.
Chest pain, which may spread to the back, neck, jaw and arms
Pain or a feeling of discomfort in both arms, back, jaw or stomach
Chest pain or tightness in chest (most common symptom in both sexes)
Shortness of breath
Tight pressure in chest that lasts longer than a few minutes
Cold sweats, nausea or lightheadedness
WHAT TO DO IF SOMEONE IS HAVING A HEART ATTACK?
If suspecting someone is having a heart attack call 911 immediately, time is crucial and acting fast can triple the chances of survival. Whist waiting for the ambulance, there are a number of possible measure to try and save a life.
If possible, get the victim to chew and swallow an aspirin (ideally 300mg), ensuring there isn’t an allergy before administering. The aspirin will thin the blood and reduce the risk of having a major heart attack.
If the patient is conscious, have them sit up to put less stress on the heart
RECOVERING AFTER A HEART ATTACK
If fortunate to recover from a heart attack, depending on how serious the attack and how healthy the person, determines the amount of time recovery takes. It may take a number of months to feel better, so the key is not to rush the process. There are a number of professionals who will be there to support the healing process including:
Physical and mental strength will be worked on while in hospital, and this care will be closely monitored once returning to the home environment. Analyzing habits and lifestyle along with required lifestyle changes are crucial to aid recovery and stop future heart attacks. The patient’s situation will affect the specific program assigned. Exercise will be gentle at first and steadily increase the stronger the person becomes. It is essential to follow the guidelines given by the professionals.
Having a heart attack is not only a terrifying health wake up call, it may lead to mental issues. It is a life-changing occurrence and patients may suffer from anxiety or even depression after the event. Making sure that mental health is in check is just as crucial, so any feelings of anxiety or depression must be disclosed to a professional. Mental health may also be linked to the physical recovery and overall well being.
The patients diet will be analyzed and the following suggestions may be advised:
Mediterranean-Style diet (Lyon Diet Heart Study, which found that a Mediterranean-style diet cut heart attacks and deaths by 70% compared with a traditional American Heart Association diet, says Dr. Willett).
Oily Fish, including salmon, trout, tuna, mackerel, sardines and herring.
The fact is, no one has a perfect posture. Yes, there are those who benefit from a more aligned spine and therefore a better posture, but everyone has to who work at it, and Pilates provides the perfect mechanisms to do that. So what is Pilates and how can it help everyone, including athletes? Pilates is strength, flexibility and control of the body. To quote Joseph Pilates (Founder of Pilates) “A man is as young as his spinal column”.
WHAT IS PILATES?
Joseph Pilates grew up in Dusseldorf, Germany in the 1880s. He was unfortunately a sickly child who suffered numerous asthma attacks as well as rheumatic fever, which left him with an underdeveloped bone structure as well as distorted limbs. Joseph refused to let his health situation dictate his physical and mental capabilities, working hard to produce exercises that would correct and strengthen his body. The first of these exercises is more commonly referred to as mat work, later known as ‘The Art of Contrology.’ Evolving the exercise regime after 1st world war, Joseph worked in a hospital in The Isle of Man, helping the bedridden and wounded by strengthening their bodies and muscles, getting them mobile once again. Using bedsprings attached to a bedframe helped the wounded move more freely, whilst keeping their muscles toned. This equipment later developed to what is now referred to as a ‘Cadillac’.
HOW POOR POSTURE MAY AFFECT THE BODY
Posture is not just a matter of standing up straight, it may also affect good health. When organs are not working to their full potential, balance may be disturbed and the spine may incur injuries. Poor posture is not always down to habit, although repeating certain movement repetitively, can have an effect on the spine’s alignment. It may be due to the way a spine curves, for example:
Lordosis – extended curvature of the lower back, which may cause lower back pain.
Abnormal Kyphosis- affecting the dorsal area and commonly referred to as a hunchback, includes back pain, muscle exhaustion and stiffness.
Scoliosis – sideward curvature of the spine. Symptoms may include, leaning to one side, ribs sticking out to one side, or uneven shoulders, which may cause clothes not to fit correctly. Adults often suffer from back pain caused by this affliction. (please note there are several types of scoliosis from genetic to habitual)
Swayback – hypermobility beyond normal range gives the appearance of a swayback. This issue may cause chronic back pain.
Flatback – lower back loses its natural curvature, which may cause severe back pain.
HOW TO CORRECT POSTURE WITH THE PILATES METHOD
Partaking in Pilates on a regular basis can offer the following benefits: healthy spine, even shoulders and hips and body weight dispersed evenly on both sides of the body. Initial work consists of a combination of floor work (mat) and the reformer which is a resistance carriage that moves back and forth along a track making the subject work within the apportioned space helping align the spine and strengthening the body. In some studios selected exercises may be introduced on the Cadillac, a table with springs which enables a person to exercise with the support of springs. The classical Pilates method is good for everyone, including athletes who want to improve their performance. Pilates will develop their alignment, muscle configuration, endurance, improve flexibility, and help coordination and balance, all aiding the prevention of injuries and potentially improving the body’s longevity.
Whether the class is a group or a private lesson, it is all about technique. Athletes have experienced many benefits from the Pilates methods, some of which include:
Muscle efficiency and balance
Increased mobile movement
Pilates is different from many exercise regimes because it concentrates on a whole body approach, using the core (the spine and surrounding muscles) as the key to strengthen muscles, align posture, and rescue internal organs from damage. Once the posture and the core start to correct, breathing, circulation, strength and mobility follow. Classical Pilates has many positive attributes for those who want to improve physical performance, as well as benefit health. The one thing Pilates possesses that no other method has is the ability to protect the body’s core, whilst pushing expectations and achieving results that a person may have not thought possible, especially those who have notably suffered from poor posture.
Being precise in movement is the key to success, so be sure to research a well established Pilates venue. To read more about the benefits of Pilates in athletes, please follow this link www.stack.com
Have you ever seen a toddler walking around with bad posture? As we get older or stuck behind a desk, we often develop lousy sitting habits. This affects our body, how we stand, and our ability to move comfortably. Alas, ergonomic furniture may be the key to helping improve your posture and, in turn, boosting your health.
The Power of Gravity
If you think about it, it takes energy for us to hold our bodies upright. We’ve got the weight of gravity constantly pushing down on us. It’s almost as if we need to be mindful of how we carry ourselves during all of our waking hours.
When our posture is good, we don’t have to use as much energy because our bodies function efficiently. Our joints are originally, naturally aligned, allowing our bones to fit together the way our bodies were created. But, when we slump into poor posture, muscles are strained and joints and bones become misaligned. And then, we have to exert more energy to compensate for the inefficiency.
The bottom line is that good posture is essential to our overall health and wellbeing. If ergonomic furniture and bodily awareness can help, perhaps they’re worth a try.
Proper Posture is Queen Sized
When we’re adolescents, adults often remark on our posture. Are they offering suggestions to stand up straight because we would look better? Probably. In addition, however, there are other reasons to practice good posture.
keeps our bones and joints in alignment
slows down the wear and tear of joint surfaces
may deter the onset on arthritis
avoids strain on muscles
may prevent back, shoulder, and neck aches
may prevent unwanted spinal issues
allows more oxygen into our lungs
aids with proper digestion
Is Furniture in Your Future?
If using ergonomic furniture can help you improve your posture, then place it on your wish list. Sometimes these fancy chairs will cost more than a typical rolling office seat. However, it’s well worth the extra expense—especially if it’s saving money spent on chiropractors, physical therapy, medicines and other pain remedies.
For one, it’s been proven that an ergonomic chair allows you to sit for longer periods with more comfort. It also lets you customize the seat to fit your specific body and its needs. Generally, the armrest support is adjustable, allowing your arms to hang naturally and your shoulders to relax.
You can also adjust the height of the seat. This will let your feet rest flat on the floor. In turn, your hips can remain aligned. When the back of the chair protects your lumbar spine (lower back) and the seat is at optimum height level, you can also help keep your pelvis aligned. (You can test if you’re sitting properly if you can feel your sitz bones when you rock from side to side.)
The Best Seats in The House
For ergonomic furniture, such as a chair, you’ll want one with a high back. It should support your neck, upper-, middle-, and lower-spine. One chair we like is the Ficmax Ergonomic High-Back Chair, especially because it offers a 360-degree swivel, an electric massager, thick armrests, and an adjustable footrest.
If you’ve got a decent high-back chair and can’t get another with all the bells and whistles, consider purchasing a comfy lumbar cushion. This will support your lower back and that natural curve, while also promoting proper posture. A good cushion can be used in the seat of your car, your office chair, a wheelchair, and even on an airplane. We recommend checking out the Everlasting Comfort 100% Pure Memory Foam Cushion, especially because it has not one, but two adjustable straps to hold the lumbar pillow in place.
There are many pieces of ergonomic furniture that you can research these days. A chair and a lumbar pillow are probably your most helpful allies if you just want to get one or two items to start. Your posture plays a large role in your overall health. Utilizing any tools to help keep you sitting and standing up straight will be an investment worthwhile.
For more tips on maintaining and improving your spinal health, as well as the overall health of you and your family, please enjoy Get Thrive!
Everyone these days is touting the benefits of turmeric. No doubt it’s an incredible spice that offers numerous health benefits. There are, however, a couple of other things you should know about turmeric.
A History Lesson in Turmeric
Turmeric is a spice that’s harvested and is health-rich in its root. It’s long been used in Ayurvedic medicine, whose origin is at least 5,000 years old. Ayurveda is one of the world’s oldest whole-body healing systems and is still traditional practice today in India.
Turmeric has been used for centuries to flavor or color certain foods like mustards, curry powders, and cheeses. The root, which contains curcumin, the yellow compound, is more often used to make medicine.
The Chinese have used curcumin to treat diseases associated with abdominal pain. Ancient Hindu medicine used it to treat swelling and sprains. Hundreds of years ago, curcumin was used to ward off small pox.
How Do You Use It?
Turmeric comes in powder form, which you can sprinkle into food or make into a paste. Some people take pill supplements.
A turmeric paste can be applied topically to the body. It’s known to reduce inflammation and relieve pain.
Take two tablespoons of turmeric, one tablespoon of lime juice or apple cider vinegar, and a few drops of water. Stir until it makes a thick paste. Rub the mixture directly onto the affected area (no open wounds!) and then wrap with a cloth bandage. Your skin will be slightly yellow, but the swelling should decrease.
Benefits of Turmeric
There are an incredible number of ailments in which turmeric can be used as medicine. Shrinking inflammation seems to be its greatest strength and most positive health byproduct. Since so many diseases are linked to inflammation, it appears that turmeric may be one awesome preventative entity.
Here are some “conditions” in which turmeric can be used for:
Research also indicates that taking turmeric alone or with other herbal remedies greatly reduces pain from osteoarthritis.
Turmeric has also been shown to reduce the size and number of cancerous tumors.
The Other Things to Know
There’s no doubt that turmeric has a highly effective medicinal value. Using it in your cooking or taking a daily supplement is a perfect way to prevent inflammation and also help treat any of the above ailments.
Fat or Black Pepper: What most people don’t know is that in order for the positive effects of turmeric to be absorbed and actually be useful, it must be used in conjunction with fats or black pepper.
In order to increase its bioavailability, turmeric should be digested with a good fat. Healthy choices would be coconut, almond, or olive oils, nut butters, or avocados. Taking a supplement without a fat to help it become absorbed significantly lessens a medicinal or expected effect.
Blood Clotting: There has been research that has shown turmeric might slow blood clotting. It’s for this reason, it’s cautioned that people on particular medications—those that also slow blood clotting—should avoid turmeric.
If by nature or medication you are prone to bruising easily or slow blood clotting, use turmeric with caution, if at all. And as with any herbal supplement, always check in with your health practitioner, especially if you are on some type of other prescribed medication.
Turmeric has been used for millennia to treat injury, pain, and swelling. It’s fortunate that we can still use it today, safely and effectively. For other information about herbs, healing, and preventative health, check out www.GetThrive.com
Over the past two decades, we’ve been experiencing a steep increase in opioids and heroin abuse. Overdoses have frighteningly become commonplace. The pain-killer drug addiction in America has become so dire that the government now claims it will take action.
White House Words
It appears that a commission has been launched to try and diffuse our rampant drug addiction crisis in this country. President Trump appointed New Jersey Governor Chris Christie to chair a special commission. Their efforts will be aimed at battling the epidemic. They expect to work with law enforcement officials on local and state levels. Additionally, the plan is to work along side medical communities as well.
Governor Christie spoke about opioid and heroin use in our country as an epidemic. He also added, “Addiction is a disease. We need to treat it that way and we need to get people the help that they need to renew their lives and help become productive members of society and our families.”
The Rise in Use is a Killer
Between 1999 and 2014, the sale of opioid-based pain prescriptions quadrupled. As you may have read in Dr. Campbell’s newsletters or other GetThrive articles, the effects of this increase has been deadly. According to the Center for Disease Control (CDC), the leading cause of unintentional death amongst Americans is prescription pill and heroin overdose.
Prescription pain killer abusers are 40 times more likely to become addicted to heroin than anyone else—even those addicted to alcohol, marijuana, or cocaine.
A study conducted at Columbia University’s Mailman School of Public Health showed the increased prevalence of heroin use amongst whites. Data was analyzed from surveys, which included over 75,000 participants who had used heroin. In the last decade, the percentage of addicts in the white population has increased significantly more than in non-white populations.
Another important revelation from this research was a definite link between misusing prescription opioids and eventual heroin use. In 2001, approximately 35% of heroin users had originally used prescription pain pills before graduating to heroin. By 2013, the data showed that over 50% of heroin addicts abused opioids prior to using heroin.
Clearly, there exists a need for greater awareness of the potential devastating effects of misusing opioid-based pain pills. Educational campaigns would certainly be beneficial. Hopefully, Washington’s plan to involve itself in battling this epidemic will also affect some success. This is a real problem and exploring alternatives for pain management is a positive action.
Am I Addicted?
If you or any of your loved ones have taken opioid-based medication (such as hydrocodone, oxycodone, or fentanyl), there are signs to observe if you’re concerned about addiction.
-You may be dependent because you feel withdrawal symptoms if you don’t take another pill.
– Even if your drug use is negatively affecting your job and/or relationships, you continue to take it (because the need to take it is controlling you.)
– You have less or no interest in activities you used to greatly enjoy.
– A lot of your money is being redirected to the cost of your medication (or heroin).
– You are committing illegal or unethical acts to get the drugs you need.
There is help if you are concerned for yourself or for another. Reach out to one of the many resources you can find online or through your healthcare provider. There is no shame in asking for assistance. We can all use some help now and then.
An aching back is zero fun—Here are three exercises to soothe, strengthen, and rejuvenate.
The Core Problem
Many times the origin of back pain comes from a weak core. Strengthening back and core muscles can help you avoid soreness and injury in the future. In the meanwhile, our objective is to get rid of pain. Certain yoga moves can be essential to recreating a healthy spine.
Some of the most common complaints are soreness, stiffness, and aches in the back, neck, and shoulders. Common causes of these complaints are from stress. (Breathing deeply during the exercises will help release tension, too.)
Other reasons for back annoyances are from: sitting improperly in your chair, poor posture, carrying a heavy purse on the same arm, bad mattress and/or pillows, and lousy footwear. This includes flip-flops as well as stiletto heels. Keep these in mind so that when you fix your back, you don’t mess it up again.
Our vertebral column is categorized into three sections. The lowest portion is called the Lumbar. The middle is the Thoracic, and the upper section is the Cervical. Certain yoga poses focus on specific sections of the spine. Choose the ones that focus on your area of discomfort. Grab a mat, towel, or place yourself on carpeting or a soft wood floor. Let’s begin…
1) The Cobra
Lie flat on your belly, keeping the tops of your feet on the floor. Keep your thighs pressed into the floor as well. Spread your hands down on the mat under your shoulders. Keep your elbows pressed into your body.
Take a deep breath in, and lift your head and chest off the ground by straightening your arms. Bring your chin and your glance upwards. Hold the pose for 10 seconds. Exhale while bending at the elbows and releasing you chest and head back to the mat.
2) The Cat
Get on your hands and knees, keeping your back as flat and even as possible. Keep your head neutral and your eyes looking down at your mat. Take a deep breath in and hold it for five seconds.
As you exhale, round your spine towards the ceiling, like a scaredy cat. Relax your neck and let your head hang down comfortably. Inhale and return to your tabletop position, bringing your head back to a neutral placement.
3) The Child
Kneel, tops of feet pressed to the floor, now press your butt down. Reach forward with your chest and arms. Reach your fingertips way out in front of you onto the floor. Your head should be down and your neck relaxed.
Hold this pose for as long as you like. Breathe slowly and deeply and relish this lower-back stretch.
Repeat each move several times or mix and match. There are virtually hundreds of poses that are gentle and promote both healing and health maintenance. Adding yoga positions and stretching to your regular workout regimen can help keep you less sore and more injury free.