Just like for many other therapeutically effective items, neck pillows have a unique design that favors a correct resting position of the head during sleep. Scientific studies have revealed the fact that there is a close connection between the sleeping pattern, the neck position and the quality of the sleep as such. Do you often get up with a pain in the cervical area? Well, this is actually caused by an incorrect position of the neck during sleep; the solution would be that of starting using neck pillows right away, instead of the regular models that have caused you the problem in the first place.
The severe issue about pains in the cervical region is that they can easily extend on the lower parts of the back, as tension accumulates in the muscles. Unlike regular pillows that force the head to remain either in a too low or a too high position, neck pillows ensure the correct alignment of the head, the neck and the rest of the body. If with a common pillow your head is likely to roll sideway, neck pillows will prevent it from happening, thus helping you stay away from spinal damage that is likely to occur if proper measures are not taken immediately.
Feathers are no longer the most common material used for the stuffing of the pillows we sleep on; scientific development has made it possible to use more advanced primary matter for the fabrication of such items. Elastic memory foam is the substance that neck pillows are usually made of: the body shape and the natural anatomical details remain imprinted in the foam, so that your head is always maintained in the right position. Without the use of neck pillows, the common tendency is to alter the correct curvature of the spine during sleep by staying in a completely incorrect position.
The popularity of neck pillows increased once alarming numbers of people with cervical or spinal problems were revealed. Improper sleep positions do not allow the muscles to relax and release the tension accumulated during the day; this is the major reason why pains and discomfort are felt sometimes on a regular basis in the morning. Consequently, the alternative to your regular pillows would be the use of neck pillows, which will ensure a sound sleep free of discomfort and future health risks. Neck pillows are items that can immediately be ordered on the Internet and shipped to your home within 24 hours: have a look on sites that sell them and see if they're worth buying.
Thursday, January 15, 2009
Is Your Life Ruined By Chronic Or Acute Lower Back Pain?
The medical studies are alarming: during their lives, most people are affected by lower back pain. This medical condition is responsible for more incapacity and sick leave than any other is. Check out the fact:
• Eight out of ten have suffered or will suffer from this debilitating aliment• Half of all people who experience lower back pain will have repeat attack within twelve months.
Lower back pain – Acute or Chronic?
Acute lower back pain occurs suddenly. Very often, you will know exactly what causes it: an accident that jars your back, for instance, such as fall from a chair or a ladder. Or, you may simply stumble and pitch backwards to the ground.
Whatever the cause, you will probably strain and tear the ligaments, tendons and muscles in your lower back. All of these tissues are essential to your well-being, and any trauma affecting them produces severe pain.
A particularly severe accident will cause even more serious damage. This could be a fracture in the lumbar spine, or a break in the coccyx at the base of the spinal column. The pain from such injuries can be excruciating, as some of you may already know.
The cause of chronic pain, pain that continues for a long time or constantly recurs, can be more difficult to assess. It may cause by deterioration of the discs between the spine’s vertebrae. In other words, the discs may dry out, thereby allowing pressure to be placed on the nerves that run through the spine. The result is severe lower back pain, usually known as osteoarthritis.
Others suffer when the joints of the lower back become inflamed as rheumatoid arthritis enters their body. This condition is not only chronic, it steadily progresses through the system. Another common cause of chronic lower back pain is osteoporosis, in which the bones of the spine become brittle and fragile because of hormonal changes or vitamin deficiencies.
Other causes of lower back pain
• Spondylosis – this occurs when the disc between the vertebrae of the spine distintegrate, allowing the vertebrae to rub against each other.
• Sciatica – degeneration of the spinal discs can also cause compression of the nerve roots in the lower back, resulting in intense pain.
• Lumber spinal stenosis – pressure on the spinal cord, a consequence of damage to the fiber that houses the cord, can lead to lumbar spinal stenosis. The most noticeable physical sign of this condition is the way that suffers must stand or sit with a hunched posture to ease the appealing pain.
• Depression – for 80% of those who have lower back pain, doctors cannot determine the cause. This adds to the depression that suffers often feel because they have no understanding or control of their disorder.
The CHI institute as recognized the desperate need for a consistent form of relief for lower back pain. Institute researchers studied the available remedies and learned from the practices of many different cultures and people, including the renowned qigong healers of Beijing, China. From these experiences, the institute began developing positive therapeutic solution to the problems of Lower Back Pain in both its forms, acute and chronic.
The first of these solutions, an infrasound massage device, was a tremendous success. But the CHI institute didn’t stop there. Since pain therapy is a constantly developing field, the institute decided it was vital to continue the product evolution to find maximum pain relief.
As result of this continuing research, Sound Vitality, a division of the CHI institute, introduced the Infratonic 4.3 in 1997. This device was based on digital Chaos Therapy and proved to be a great help for anyone afflicted with the torture of lower back pain.
• Eight out of ten have suffered or will suffer from this debilitating aliment• Half of all people who experience lower back pain will have repeat attack within twelve months.
Lower back pain – Acute or Chronic?
Acute lower back pain occurs suddenly. Very often, you will know exactly what causes it: an accident that jars your back, for instance, such as fall from a chair or a ladder. Or, you may simply stumble and pitch backwards to the ground.
Whatever the cause, you will probably strain and tear the ligaments, tendons and muscles in your lower back. All of these tissues are essential to your well-being, and any trauma affecting them produces severe pain.
A particularly severe accident will cause even more serious damage. This could be a fracture in the lumbar spine, or a break in the coccyx at the base of the spinal column. The pain from such injuries can be excruciating, as some of you may already know.
The cause of chronic pain, pain that continues for a long time or constantly recurs, can be more difficult to assess. It may cause by deterioration of the discs between the spine’s vertebrae. In other words, the discs may dry out, thereby allowing pressure to be placed on the nerves that run through the spine. The result is severe lower back pain, usually known as osteoarthritis.
Others suffer when the joints of the lower back become inflamed as rheumatoid arthritis enters their body. This condition is not only chronic, it steadily progresses through the system. Another common cause of chronic lower back pain is osteoporosis, in which the bones of the spine become brittle and fragile because of hormonal changes or vitamin deficiencies.
Other causes of lower back pain
• Spondylosis – this occurs when the disc between the vertebrae of the spine distintegrate, allowing the vertebrae to rub against each other.
• Sciatica – degeneration of the spinal discs can also cause compression of the nerve roots in the lower back, resulting in intense pain.
• Lumber spinal stenosis – pressure on the spinal cord, a consequence of damage to the fiber that houses the cord, can lead to lumbar spinal stenosis. The most noticeable physical sign of this condition is the way that suffers must stand or sit with a hunched posture to ease the appealing pain.
• Depression – for 80% of those who have lower back pain, doctors cannot determine the cause. This adds to the depression that suffers often feel because they have no understanding or control of their disorder.
The CHI institute as recognized the desperate need for a consistent form of relief for lower back pain. Institute researchers studied the available remedies and learned from the practices of many different cultures and people, including the renowned qigong healers of Beijing, China. From these experiences, the institute began developing positive therapeutic solution to the problems of Lower Back Pain in both its forms, acute and chronic.
The first of these solutions, an infrasound massage device, was a tremendous success. But the CHI institute didn’t stop there. Since pain therapy is a constantly developing field, the institute decided it was vital to continue the product evolution to find maximum pain relief.
As result of this continuing research, Sound Vitality, a division of the CHI institute, introduced the Infratonic 4.3 in 1997. This device was based on digital Chaos Therapy and proved to be a great help for anyone afflicted with the torture of lower back pain.
Is it Safe to Exercise after my Back Surgery?
Many people want to, but have never been given any specific instructions or guidelines to follow regarding what exercises to do after surgery. Some surgeons believe the surgery itself helps correct the problem. Most often than not, the problem was not addressed by the surgery.
The surgery only addresses either a sign or symptom caused by the true problem. Most disc injuries and arthritic conditions develop and progress over a long period of time. Typically, if there is a traumatic event, such as a fall, a motor vehicle accident or job related injury, the body will heal itself over an unspecified period of time.
On rare occasions, a traumatic back injury will require immediate surgery. There are always additional conditions that impact the health of the spine. Those conditions include the following, but are not exhaustive:
* lower extremity muscle imbalances * weak abdominal and lower back muscles* restricted spinal range of motion* leg length discrepancy* gait asymmetry* improper biomechanics that are necessary for a particular job or sport* other physical limitations that effect the hip, knee, ankle, foot, and/or upper back
Addressing these physical limitations, especially after surgery, are paramount to the success of the surgery. For example, if you undergo a lumbar fusion in which two vertebrae are fused together, the vertebrae above and below tend to be the targets of future potential injury.
If the above conditions are not addressed, you run the risk of further injury and possible surgeries. Simple, easy to perform exercises can help eliminate those factors which can lead to further injury. The success of the surgery, in my opinion, is directly related to what happens after the surgery. More importantly, addressing the physical limitations prior to surgery may even eliminate the need for surgery, and if not, it will provide a good foundation for recovery following the surgery.
What can I do?
The first thing you need to do it ask your surgeon, to give you a list of instructions, of the motions that you can and can not do and make sure that they indicate if they are temporally or are they for ever. For example If you have had a Total Hip Replacement there are motions, that you can never do and only your surgeon can tell you what they are based on the type of procedure and the hardware that they used.
Where do I Start?
Sounds like a simple question but there is are some considerations, Pain level, tolerance to activity, is the surgical site stable...the list of considerations can go on and on so lets imagine we get past all of the physical limitations and now we have to start were we are and how we are.
What is the state of your physical being, to start you need to identify imbalances in your physical being, you must first be assessed or assess your self, looking for muscle imbalances and postural dysfunctions and then a well planned corrective exercise program can be established.
Why look for Postural Dysfunction after surgery?
Postural dysfunctions, take into account the position of your pelvis and the curvature of your spine. The trouble is, if your pelvis is not in the most neutral position you spine will have abnormal curvature and that abnormal curvature is what cause excessive ware and tear on the muscles, joints, ligaments and yes it can also cause the discs to start to bulge.
The postural dysfunctions you have are also a factor in your recovery after surgery, please understand that just because the bulging or herniation part of the disc was removed that does not mean the forces that cause the disc to herniated in the first place have been eliminated, that is not true.
If you do not address your postural dysfunctions those same forces will begin working on other discs in your back and the process will start all over again. That is why back surgeries have such a high failure rate after 5 years.
The surgery very well many have eliminated the irritation that was on the nerve but it sure did not address the root cause of the problem. Please be sure that all measures are taken that the after the surgery your postsurgical pain is addressed as well as your postural dysfunctions.
Is it Safe to do Exercises?
Please understand that the term "back pain exercise" is a misnomer, let me explain, you would not want to exercise your back pain would you? NO, of course not, then you must have mean what exercises should you do to strengthen my back, well guess what that may not be what you need to do to get pain either.
You see regardless of your condition and with in the limitations of your surgery your main focus need to be on getting your body back to a more neutral, more balanced and more stable state in order to insure that the surgery is a success.
The best way to insure that is accomplished is to address your muscle imbalances and only do very specific stretches and exercises that are appropriate for you and your current condition and the only way to know what it is that you need to be doing is to assess your body as a whole looking at your posture
What if my Therapist will not Address my Muscle Imbalances?
If your therapist will not address your muscle imbalances then you need to do it on your own. The muscle balance therapy™ technique is widely becoming the standard as the best self care system available and should be considered if you have not had your posture assessed...
You do not want to end up with yet another failed back surgery, simply because no one took the time to look at your body as a whole and look for the true root cause. Now that you have read this you have no excuse but to address it your self if no one else has helped you do it...
The surgery only addresses either a sign or symptom caused by the true problem. Most disc injuries and arthritic conditions develop and progress over a long period of time. Typically, if there is a traumatic event, such as a fall, a motor vehicle accident or job related injury, the body will heal itself over an unspecified period of time.
On rare occasions, a traumatic back injury will require immediate surgery. There are always additional conditions that impact the health of the spine. Those conditions include the following, but are not exhaustive:
* lower extremity muscle imbalances * weak abdominal and lower back muscles* restricted spinal range of motion* leg length discrepancy* gait asymmetry* improper biomechanics that are necessary for a particular job or sport* other physical limitations that effect the hip, knee, ankle, foot, and/or upper back
Addressing these physical limitations, especially after surgery, are paramount to the success of the surgery. For example, if you undergo a lumbar fusion in which two vertebrae are fused together, the vertebrae above and below tend to be the targets of future potential injury.
If the above conditions are not addressed, you run the risk of further injury and possible surgeries. Simple, easy to perform exercises can help eliminate those factors which can lead to further injury. The success of the surgery, in my opinion, is directly related to what happens after the surgery. More importantly, addressing the physical limitations prior to surgery may even eliminate the need for surgery, and if not, it will provide a good foundation for recovery following the surgery.
What can I do?
The first thing you need to do it ask your surgeon, to give you a list of instructions, of the motions that you can and can not do and make sure that they indicate if they are temporally or are they for ever. For example If you have had a Total Hip Replacement there are motions, that you can never do and only your surgeon can tell you what they are based on the type of procedure and the hardware that they used.
Where do I Start?
Sounds like a simple question but there is are some considerations, Pain level, tolerance to activity, is the surgical site stable...the list of considerations can go on and on so lets imagine we get past all of the physical limitations and now we have to start were we are and how we are.
What is the state of your physical being, to start you need to identify imbalances in your physical being, you must first be assessed or assess your self, looking for muscle imbalances and postural dysfunctions and then a well planned corrective exercise program can be established.
Why look for Postural Dysfunction after surgery?
Postural dysfunctions, take into account the position of your pelvis and the curvature of your spine. The trouble is, if your pelvis is not in the most neutral position you spine will have abnormal curvature and that abnormal curvature is what cause excessive ware and tear on the muscles, joints, ligaments and yes it can also cause the discs to start to bulge.
The postural dysfunctions you have are also a factor in your recovery after surgery, please understand that just because the bulging or herniation part of the disc was removed that does not mean the forces that cause the disc to herniated in the first place have been eliminated, that is not true.
If you do not address your postural dysfunctions those same forces will begin working on other discs in your back and the process will start all over again. That is why back surgeries have such a high failure rate after 5 years.
The surgery very well many have eliminated the irritation that was on the nerve but it sure did not address the root cause of the problem. Please be sure that all measures are taken that the after the surgery your postsurgical pain is addressed as well as your postural dysfunctions.
Is it Safe to do Exercises?
Please understand that the term "back pain exercise" is a misnomer, let me explain, you would not want to exercise your back pain would you? NO, of course not, then you must have mean what exercises should you do to strengthen my back, well guess what that may not be what you need to do to get pain either.
You see regardless of your condition and with in the limitations of your surgery your main focus need to be on getting your body back to a more neutral, more balanced and more stable state in order to insure that the surgery is a success.
The best way to insure that is accomplished is to address your muscle imbalances and only do very specific stretches and exercises that are appropriate for you and your current condition and the only way to know what it is that you need to be doing is to assess your body as a whole looking at your posture
What if my Therapist will not Address my Muscle Imbalances?
If your therapist will not address your muscle imbalances then you need to do it on your own. The muscle balance therapy™ technique is widely becoming the standard as the best self care system available and should be considered if you have not had your posture assessed...
You do not want to end up with yet another failed back surgery, simply because no one took the time to look at your body as a whole and look for the true root cause. Now that you have read this you have no excuse but to address it your self if no one else has helped you do it...
Get Into The Pilates Zone
What is the secret of Pilates? Unlike other exercises, it avoids too much repetition. Pilates exercises use fewer but more precise movements. These movements require a controlled body as well as form. Pilates exercises are able to reduce stress on the heart unlike just regular exercises. Pilates has been given te green light fpr the “older set” as well as for inbound patients.
Did you realize that Pilates has about 500 exercises? Most of them are performed using a mat. This involves a series of callisthenic movements and are done while lying downl
What exactly is Zone Pilates and how does it differ from regular Pilates? Regular Pilates does not make use of any sort of equipment while Zone Pilates makes use of a sculptor as well as a foot mat. Pilates makes use of the mind to control the body. Zone Pilates concentrate on different zones.
The wonderful thing about zone Pilates is that you will not have to do hundreds of reps at one time. It is the surest and best way to whip the body into show-off shape in the quickest way possible. Zone Pilates is very easy! It places an emphasis on the core or “Power House” muscles to firm and shape your body.
As you learn the secret of Zone Pilates, the mystery is taken out of the whole workout program. When you use perfect positioning coupled with added resistance, it will guide you to faster and better results. We must first explain that the Power House muscles include the abs, buns, thighs and lower back. As you work from the Core’s deepest level, it will give you the results that have made Pilates ever so popular. With Zone Pilates, you are actually targeting thecore muscles and therefore will attain more effective results that you have ever seen!
Exactly how does Zone Pilates work? The thing that guides your body is the Zone Pilates Sculptor. It adds resistance to your muscles in order to accelerate your results. It also provides consistent resistance training. Multiple muscles are engaged at one time thus improving your workout efficiency.
You will find the following equipment in just about every Zone Pilates system:
• Sculptor• Meal plan• Foot guide mat• All in one DVD
The real secret behind the Zone Pilates Sculptor is that it not only guides your body but at the same time is an aid to adding muscle-toning resistance in order that your results can be accelerated. It also provides consistent resistance training.
Zone Pilates also comes with a Foot Guide Mat. It will make sure that your body is always in perfect alignment with the Pilates position. It takes all of the guesswork out of exactly what position your body should be in.
1. Shoulder Bridge Prep
Lie flat on your back in the neutral spine position and have your knees bent with your feet flat on the floor. Your arms should be down by your sides in a relaxed position.
Inhale. Press down through the feet in order to lengthen your spine as you press your hips up. Now you will be in a bridge position on your shoulders. You hips, knees and shoulders should all be in one line. Your hamstrings and abdominal muscles should be well engaged.
Pause when you get to the top of the bridge and practice lifting one leg off the exercise mat. Then do the same with the other leg. If you can do this with ease, then you are ready to proceed to step 2.
• This may be as far as a lot of you will want to go with this exercise until you build your abdominal and leg strength.
2. Extend One Leg
Inhale. Fold one of your knees in toward your chest. Now extend that leg up towards the ceiling. Except for the leg, the rest of your body should remain still. Your shoulders and neck should be relaxed. You are doing the work with you abdominal muscles and hamstrings.
3. Lower One Leg
Exhale. Lower your leg. Your knees should be side by side again. As you are lowering your leg, try lengthening it as much as possible. The extended leg, the knee of the supporting leg and your tailbone are all reaching for the wall that is in front of you. At the same time, your head is reaching away in an opposing stretch.
If you are feeling strong and you have a stable position, then you can proceed to the next step.
• If you are feeling a bit shaky at this point, then this would be a good time to fold the working leg down to the floor. Rest and repeat this step over
4. Flex Kick Up
Inhale. As you flex your foot, kick your leg up toward the ceiling once more. Make sure that your hips are even. The hip of your working leg should not be trying to lift up as you kick.
Exhale. Keeping your foot slightly pointed, fold the working knee back to the chest as you return your foot to the floor.
Roll down through the spine and return to the starting position.
This exercise should be repeated two to three times for each side.
5. Shoulder Bridge Notes
The Shoulder Bridge exercise should be controlled and flowing. There should also be easy coordination of breathing and movement. This is a great time to review the Pilates principles. You should use these principles to support an advanced exercise program.
Here is one more exercise to try you hand at:
Hip Lift Hamstring Curl
Lie flat on your back and have your ankles resting on the exercise ball. You legs should be straight and together and your feet should be flexed. Inhale. As you exhale, lift your lower back and bottom off the mat until the body is in a straight line.
Inhale and pull the ball towards your bottom. As you exhale, push the exercise ball away from you. Repeat this exercise 10 times.
Here’s another tip to make this exercise a bit harder: Keep the exercise ball steady and do not let it sway. Use your abdominal strength to control movements. Squeeze your hamstrings and glutes when you are in a plank position.
Did you realize that Pilates has about 500 exercises? Most of them are performed using a mat. This involves a series of callisthenic movements and are done while lying downl
What exactly is Zone Pilates and how does it differ from regular Pilates? Regular Pilates does not make use of any sort of equipment while Zone Pilates makes use of a sculptor as well as a foot mat. Pilates makes use of the mind to control the body. Zone Pilates concentrate on different zones.
The wonderful thing about zone Pilates is that you will not have to do hundreds of reps at one time. It is the surest and best way to whip the body into show-off shape in the quickest way possible. Zone Pilates is very easy! It places an emphasis on the core or “Power House” muscles to firm and shape your body.
As you learn the secret of Zone Pilates, the mystery is taken out of the whole workout program. When you use perfect positioning coupled with added resistance, it will guide you to faster and better results. We must first explain that the Power House muscles include the abs, buns, thighs and lower back. As you work from the Core’s deepest level, it will give you the results that have made Pilates ever so popular. With Zone Pilates, you are actually targeting thecore muscles and therefore will attain more effective results that you have ever seen!
Exactly how does Zone Pilates work? The thing that guides your body is the Zone Pilates Sculptor. It adds resistance to your muscles in order to accelerate your results. It also provides consistent resistance training. Multiple muscles are engaged at one time thus improving your workout efficiency.
You will find the following equipment in just about every Zone Pilates system:
• Sculptor• Meal plan• Foot guide mat• All in one DVD
The real secret behind the Zone Pilates Sculptor is that it not only guides your body but at the same time is an aid to adding muscle-toning resistance in order that your results can be accelerated. It also provides consistent resistance training.
Zone Pilates also comes with a Foot Guide Mat. It will make sure that your body is always in perfect alignment with the Pilates position. It takes all of the guesswork out of exactly what position your body should be in.
1. Shoulder Bridge Prep
Lie flat on your back in the neutral spine position and have your knees bent with your feet flat on the floor. Your arms should be down by your sides in a relaxed position.
Inhale. Press down through the feet in order to lengthen your spine as you press your hips up. Now you will be in a bridge position on your shoulders. You hips, knees and shoulders should all be in one line. Your hamstrings and abdominal muscles should be well engaged.
Pause when you get to the top of the bridge and practice lifting one leg off the exercise mat. Then do the same with the other leg. If you can do this with ease, then you are ready to proceed to step 2.
• This may be as far as a lot of you will want to go with this exercise until you build your abdominal and leg strength.
2. Extend One Leg
Inhale. Fold one of your knees in toward your chest. Now extend that leg up towards the ceiling. Except for the leg, the rest of your body should remain still. Your shoulders and neck should be relaxed. You are doing the work with you abdominal muscles and hamstrings.
3. Lower One Leg
Exhale. Lower your leg. Your knees should be side by side again. As you are lowering your leg, try lengthening it as much as possible. The extended leg, the knee of the supporting leg and your tailbone are all reaching for the wall that is in front of you. At the same time, your head is reaching away in an opposing stretch.
If you are feeling strong and you have a stable position, then you can proceed to the next step.
• If you are feeling a bit shaky at this point, then this would be a good time to fold the working leg down to the floor. Rest and repeat this step over
4. Flex Kick Up
Inhale. As you flex your foot, kick your leg up toward the ceiling once more. Make sure that your hips are even. The hip of your working leg should not be trying to lift up as you kick.
Exhale. Keeping your foot slightly pointed, fold the working knee back to the chest as you return your foot to the floor.
Roll down through the spine and return to the starting position.
This exercise should be repeated two to three times for each side.
5. Shoulder Bridge Notes
The Shoulder Bridge exercise should be controlled and flowing. There should also be easy coordination of breathing and movement. This is a great time to review the Pilates principles. You should use these principles to support an advanced exercise program.
Here is one more exercise to try you hand at:
Hip Lift Hamstring Curl
Lie flat on your back and have your ankles resting on the exercise ball. You legs should be straight and together and your feet should be flexed. Inhale. As you exhale, lift your lower back and bottom off the mat until the body is in a straight line.
Inhale and pull the ball towards your bottom. As you exhale, push the exercise ball away from you. Repeat this exercise 10 times.
Here’s another tip to make this exercise a bit harder: Keep the exercise ball steady and do not let it sway. Use your abdominal strength to control movements. Squeeze your hamstrings and glutes when you are in a plank position.
Fighting through the pain
When a country is at war, it depends on its soldiers to deliver the goods. If the army is a volunteer force, morale is usually high and the soldiers make commitments above and beyond the call of duty. The usual expression is "walking wounded". These are the soldiers who have sufficient mobility to carry on the fight despite the injuries. The U.S. has been engaged in military operations in Iraq and Afghanistan for some time now. We are now well into the "surge" in Iraq and the commitment of troops to the NATO command in Afghanistan is being increased.
Over the last two months, the U.S. Government Accountability Office has been investigating the deployment strategies to keep troops rotating into combat zones. This was prompted by complaints from soldiers themselves and from Congress. The GAO's report is now out. The first and most obvious finding is that soldiers are being deployed more often and for longer tours of duty. There are only a finite number of soldiers in a volunteer force. When the reality of combat means that more soldiers are being injured, this puts pressure on the military command to find sufficient able-bodied men for the next rotation.
The GAO examined the records at three U.S. Forts and found that some 14% of the enlisted personnel were carrying injuries that required limitations on the duties they were ordered to perform. When their divisions were deployed, about two-thirds were sent anyway. The GAO is unable to say whether the need to find them positions where they can work within their physical limitations was being respected by their commanders in the field.
We are rightly proud of the young men and women who serve in our armed forces. They serve with honor. It is therefore sad that these walking wounded with their multiple back and joint injuries should have become a walking advertisement for the safety and effectiveness of tramadol. In multiple interviews carried in newspapers around the U.S., families report sending their loved ones out to fight with bottles of tramadol to keep the pain under control. Almost without exception, these men serve with distinction. They get enough sleep (the pain does not keep them awake). Because they stay alert, they perform their duties well. Because tramadol allows them to move with reasonable speed, many actually re-enter the combat zones and again perform with distinction. It would be better if these men had the time to recover properly before being sent out again to represent their country in armed combat. That they still perform well is down to their skill and the power of tramadol.
Over the last two months, the U.S. Government Accountability Office has been investigating the deployment strategies to keep troops rotating into combat zones. This was prompted by complaints from soldiers themselves and from Congress. The GAO's report is now out. The first and most obvious finding is that soldiers are being deployed more often and for longer tours of duty. There are only a finite number of soldiers in a volunteer force. When the reality of combat means that more soldiers are being injured, this puts pressure on the military command to find sufficient able-bodied men for the next rotation.
The GAO examined the records at three U.S. Forts and found that some 14% of the enlisted personnel were carrying injuries that required limitations on the duties they were ordered to perform. When their divisions were deployed, about two-thirds were sent anyway. The GAO is unable to say whether the need to find them positions where they can work within their physical limitations was being respected by their commanders in the field.
We are rightly proud of the young men and women who serve in our armed forces. They serve with honor. It is therefore sad that these walking wounded with their multiple back and joint injuries should have become a walking advertisement for the safety and effectiveness of tramadol. In multiple interviews carried in newspapers around the U.S., families report sending their loved ones out to fight with bottles of tramadol to keep the pain under control. Almost without exception, these men serve with distinction. They get enough sleep (the pain does not keep them awake). Because they stay alert, they perform their duties well. Because tramadol allows them to move with reasonable speed, many actually re-enter the combat zones and again perform with distinction. It would be better if these men had the time to recover properly before being sent out again to represent their country in armed combat. That they still perform well is down to their skill and the power of tramadol.
Pilates For The Advanced
One example of an advanced Pilates exercise is the Shoulder Bridge. It requires great strength from the abdominal muscles as well as the hamstrings as they stabilize your lifted pelvis against movement of an extended leg.
The skills and the core strength that are needed to do an exercise like the Shoulder Bridge can be done gradually in stages. You can begin by practicing only the hip lift. Next, try to lift one foot off the mat and then finally you can do the extended lower/lift of your leg.
A good building block exercise for the Shoulder Bridge is the Pelvic Curl. Here is what you need to do in order to do a Shoulder Bridge:
1. Shoulder Bridge Prep
Lie flat on your back in the neutral spine position and have your knees bent with your feet flat on the floor. Your arms should be down by your sides.
Inhale. Press down through the feet in order to lengthen your spine as you press your hips up. Now you will be in a bridge position on your shoulders. You hips, knees and shoulders should all be in one line. Your hamstrings and abdominal muscles should be well engaged.
Pause when you get to the top of the bridge and practice lifting one leg off the exercise mat. Then do the same with the other leg. If you can do this with ease, then you are ready to proceed to step 2.
• This may be as far as a lot of you will want to go with this exercise until you build your abdominal and leg strength.
2. Extend One Leg
Inhale. Fold one of your knees in toward your chest. Now extend that leg up towards the ceiling. Except for the leg, the rest of your body should remain still. Your shoulders and neck should be relaxed. You are doing the work with you abdominal muscles and hamstrings.
3. Lower One Leg
Exhale. Lower your leg. Your knees should be side by side again. As you are lowering your leg, try lengthening it as much as possible. The extended leg, the knee of the supporting leg and your tailbone are all reaching for the wall that is in front of you. At the same time, your head is reaching away in an opposing stretch.
If you are feeling strong and you have a stable position, then you can proceed to the next step.
• If you are feeling a bit shaky at this point, then this would be a good time to fold the working leg down to the floor. Rest and repeat this step over.
4. Flex Kick Up
Inhale. As you flex your foot, kick your leg up toward the ceiling once more. Make sure that your hips are even. The hip of your working leg should not be trying to lift up as you kick.
Exhale. Keeping your foot slightly pointed, fold the working knee back to the chest as you return your foot to the floor.
Roll down through the spine and return to the starting position.
This exercise should be repeated two to three times for each side.
5. Shoulder Bridge Notes
The Shoulder Bridge exercise should be controlled and flowing. There should also be easy coordination of breathing and movement. This is a great time to review the Pilates principles. You should use these principles to support an advanced exercise program.
The skills and the core strength that are needed to do an exercise like the Shoulder Bridge can be done gradually in stages. You can begin by practicing only the hip lift. Next, try to lift one foot off the mat and then finally you can do the extended lower/lift of your leg.
A good building block exercise for the Shoulder Bridge is the Pelvic Curl. Here is what you need to do in order to do a Shoulder Bridge:
1. Shoulder Bridge Prep
Lie flat on your back in the neutral spine position and have your knees bent with your feet flat on the floor. Your arms should be down by your sides.
Inhale. Press down through the feet in order to lengthen your spine as you press your hips up. Now you will be in a bridge position on your shoulders. You hips, knees and shoulders should all be in one line. Your hamstrings and abdominal muscles should be well engaged.
Pause when you get to the top of the bridge and practice lifting one leg off the exercise mat. Then do the same with the other leg. If you can do this with ease, then you are ready to proceed to step 2.
• This may be as far as a lot of you will want to go with this exercise until you build your abdominal and leg strength.
2. Extend One Leg
Inhale. Fold one of your knees in toward your chest. Now extend that leg up towards the ceiling. Except for the leg, the rest of your body should remain still. Your shoulders and neck should be relaxed. You are doing the work with you abdominal muscles and hamstrings.
3. Lower One Leg
Exhale. Lower your leg. Your knees should be side by side again. As you are lowering your leg, try lengthening it as much as possible. The extended leg, the knee of the supporting leg and your tailbone are all reaching for the wall that is in front of you. At the same time, your head is reaching away in an opposing stretch.
If you are feeling strong and you have a stable position, then you can proceed to the next step.
• If you are feeling a bit shaky at this point, then this would be a good time to fold the working leg down to the floor. Rest and repeat this step over.
4. Flex Kick Up
Inhale. As you flex your foot, kick your leg up toward the ceiling once more. Make sure that your hips are even. The hip of your working leg should not be trying to lift up as you kick.
Exhale. Keeping your foot slightly pointed, fold the working knee back to the chest as you return your foot to the floor.
Roll down through the spine and return to the starting position.
This exercise should be repeated two to three times for each side.
5. Shoulder Bridge Notes
The Shoulder Bridge exercise should be controlled and flowing. There should also be easy coordination of breathing and movement. This is a great time to review the Pilates principles. You should use these principles to support an advanced exercise program.
Is massage rubbing people up the right way?
Over the last ten or so years, there has been a significant increase in the popularity of massage, particularly among the baby boomers who are determined to defy the passage of time and stay active. The question of interest to all of us is whether we should simply reach for ultram or an equivalent painkiller when we feel aches and pains, or should we follow the advice of our elders (and betters) and have a professional give us a regular rubdown?
There has been a reasonably significant amount of research into the use of massage within the hospital and hospice environments. For example, a recent study by the School of medicine at the University of Colorado took a sample of 380 advanced-stage cancer patients with moderate to severe pain. They found that those who received massage therapy (MT) felt immediate and continuing pain relief and an improvement in their mood. For patients with a terminal disease, even a small improvement lifts the quality of life. But this study highlights a difficulty with this kind of research. A part of the benefit comes from the social contact with the therapist. It is not appropriate to measure MT against no therapy or only against the use of a painkiller like ultram. So most studies have some physical touching not amounting to MT given to the control group. This is not the same as a placebo control in the testing of drugs. Worse, in some studies involving the massage of babies, you cannot ask whether they feel better. The only test is of how much they cry before, during and after therapy.
However, we can refer to a major piece of research published in 2004 by researchers from the University of Illinois. This was a piece of meta-analysis, i.e. it reanalyzed the data from thirty-seven previously published studies. Thus, even though the results from one clinical study may be relatively unscientific, better trends emerge when you look at multiple studies. The results are encouraging. Even a single session of MT reduces the physical symptoms of high blood pressure and improves physical mobility. However, mood is only improved after multiple sessions. The researchers report that the majority of patients undergoing regular sessions of MT over a period of several months assess their pain at lower levels and report reductions in the levels of anxiety and depression equivalent to the outcomes expected from a full course of psychotherapy. So even though there is much work to be done to improve the research methods used to evaluate MT, there is clear evidence that more use should be made of professionally delivered MT in both the treatment of specific conditions where mobility is affected, and more generally where pain is affecting mood. This does not mean abandoning painkillers like ultram, but using them in a more controlled and responsible way.
There has been a reasonably significant amount of research into the use of massage within the hospital and hospice environments. For example, a recent study by the School of medicine at the University of Colorado took a sample of 380 advanced-stage cancer patients with moderate to severe pain. They found that those who received massage therapy (MT) felt immediate and continuing pain relief and an improvement in their mood. For patients with a terminal disease, even a small improvement lifts the quality of life. But this study highlights a difficulty with this kind of research. A part of the benefit comes from the social contact with the therapist. It is not appropriate to measure MT against no therapy or only against the use of a painkiller like ultram. So most studies have some physical touching not amounting to MT given to the control group. This is not the same as a placebo control in the testing of drugs. Worse, in some studies involving the massage of babies, you cannot ask whether they feel better. The only test is of how much they cry before, during and after therapy.
However, we can refer to a major piece of research published in 2004 by researchers from the University of Illinois. This was a piece of meta-analysis, i.e. it reanalyzed the data from thirty-seven previously published studies. Thus, even though the results from one clinical study may be relatively unscientific, better trends emerge when you look at multiple studies. The results are encouraging. Even a single session of MT reduces the physical symptoms of high blood pressure and improves physical mobility. However, mood is only improved after multiple sessions. The researchers report that the majority of patients undergoing regular sessions of MT over a period of several months assess their pain at lower levels and report reductions in the levels of anxiety and depression equivalent to the outcomes expected from a full course of psychotherapy. So even though there is much work to be done to improve the research methods used to evaluate MT, there is clear evidence that more use should be made of professionally delivered MT in both the treatment of specific conditions where mobility is affected, and more generally where pain is affecting mood. This does not mean abandoning painkillers like ultram, but using them in a more controlled and responsible way.
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