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Getting Back to Basics:
Why
You Can't Sleep - By Amy Smith
Research
Corner: Sleeping Fit, Part 5: In Good Form
-Dr. Scott Donkin
Feature
Article: Back
Pain Warning Signs - By Sue Sarko
Fitness & Exercise: Guidelines
for Beginning A Strength Training Program - By Steven Horwitz, D.C.
Ask the Expert: You have questions,
we have answers!
Sleep Solutions:
Sleep
and the Immune System - By Sue Sarko
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Welcome
to the Backtohealth.com Newsletter, an assortment of articles, interviews,
news and tips about back pain and sleep solutions.
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| Getting
Back to Basics - Why You Can't Sleep - By Amy Smith |
USA
Today recently offered a snapshot look at why adults have trouble
falling asleep at night. (More than one answer allowed.)
Anxiety
and anger ranked highest with 37% as a reason for a sleepless night.
Uncomfortable
temperature was next at 24%, followed by too much caffeine at 19%.
Pain
and noise were both noted 16% of the time. Followed by an uncomfortable
bed at 12%.
Rounding
out the list were children and partner 10% of the time, and pets 7%
of the time. |
| Research Corner - Sleeping
Fit, Part 5 - By Dr. Scott Donkin |
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Healthy
habits are the very foundation of getting good sleep every night.
Avoid sleeping with your arm jammed under your head and neck. This
can result in numbness in the arms and hands. Try to tuck your shoulder
closest to the bed slightly forward with your forearm across your
stomach or lying on the bed, and remember not to tuck your chin.
Keep your head up with your face parallel to the side of the bed.
Side
sleepers should keep their legs on top of each other with the knees
bent. If you throw your top leg over toward the bed it makes your
hips twist and rotates your pelvis and lower spine. Keep your knees
together or the upper knee slightly behind. A pillow between your
knees can help.
Dr.
Scott Donkin is an expert in occupational health and wellness with
a successful private practice in Lincoln, Nebraska. He is the author
of Sitting on the Job, How to Survive the Stresses of Sitting Down
to Work - A Practical Handbook ($15 plus $4 S&H); 1-800-552-6347.
CLICK
HERE to order a Contour Leg Pillow with free bonus Support Pillow
for only $14.95.
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| Feature Article - Back Pain Warning
Signs - By Sue Sarko |
The
prevalence of back pain in our country often leads people to dismiss
back problems as something that they just must learn to live with.
We have a tendency to reach for whatever over-the-counter pain reliever
is in the medicine cabinet and go about our daily business. Often
times, back pain is no cause for concern and a trip to the doctor
unnecessary. However, in some cases back pain can signal a serious
problem. Here
are six fairly common back pain problems that are worthy of a call
to the doctor:
·
Anytime you have severe back pain that lasts for more than three
weeks, you should seek the help of a medical professional. While
pain will often disappear with time and self-treatment, persistent
pain should be considered a warning sign and should never be ignored.
·
If you experience persistent and severe low back pain that extends
down your leg, it could be a sign of a compressed nerve. If the
pain increases when you raise your knee to your chest or if you
bend over, chances are that a disc is irritating the nerve, and
you should seek medical attention.
·
Persistent non-specific symptoms such as low back and buttocks
pain, numbness, tingling, muscle tightness or weakness in the
leg that is often aggravated by standing, walking and other activities
could all be signs of a condition known as Spondylolsthesis, which
occurs when a cracked spinal vertebrae slips forward over the
vertebrae below it. Medical attention is required and there is
an array of possible treatments available.
·
Numbness or weakness in the legs while walking can be caused by
a narrowing of the spinal canal. This is called Spinal Stenosis,
a condition that requires medical attention.
·
If you have significant back pain after a fall, you may have injured
your spine in some way, and a visit to the doctor is definitely
in order. Individuals with osteoporosis should be particularly
aware, as they are at an even greater risk of causing damage to
the spine after a fall.
·
Back pain that worsens during the night and is accompanied by
a fever may be a sign of infection or some other type of problem
and is worthy of medical attention.
CLICK
HERE to order a Contour Secret Pillow with free quilted cover
and bonus lumbar support for only $19.95.
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| Fitness
& Exercise -Guidelines for Beginning A Strength Training Program
- By Steven Horwitz, D.C. |
What
exercises do I choose?
Select exercises that strengthen the core (abdomen and lower back),
upper body (chest, shoulders, upper back and arms) and lower body
(buttocks, front, rear, and inner thighs, calves, and feet).
In
what order do I perform these exercises?
Since the lower body is the most important and exercises for the
lower body are the most challenging, they are performed first.
Upper body exercises are done second and core exercises are done
last (individual needs may necessitate a change in exercise order).
How
many sets of each exercise do I perform?
Perform one to two sets.
How
many reps during each set do I perform?
Perform 10 to 15.
How
much weight do I use?
Weight will vary considerably from exercise to exercise. To start,
pick a weight with which you can perform 10 to 15 reps without
straining. You should feel like you would be able to do three
to five more reps.
How
much rest do I take between sets?
Rest 30 to 60 seconds between sets.
At
what speed do I perform each rep?
Controlling the movement of the weight is paramount! Lift the weight
in one to two seconds and lower the weight in three to four seconds.
Steven
Horwitz, D.C. was the chiropractor for the 1996 United States
Olympic Team and has traveled internationally with USA Track and
Field. He is certified as a chiropractic sports physician, strength
and conditioning specialist, and practitioner of Active Release
Techniques® (upper extremities and spine). He is the chairman
of the Potomac Valley/USA Track and Field sports medicine committee
and practices in Silver Spring (301-681-9010 or www.sports-doc.com).
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| Ask the
Expert - Today's Expert: Dr. Scott W. Donkin |
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Your
latest questions will be posted next week. Please bookmark this
page and check back.
Click here to "Ask The Experts"
at www.BackToHealth.com
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| Sleep Solutions - Sleep
and the Immune System - By Sue Sarko |
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For
years sleep has been believed to possess some essential preventive
and recuperative value. Yes, mom was right. You need to get your
eight hours in the rack to feel your best and keep healthy. As it
turns out mom's words of wisdom were actually based on sound, scientific
fact. Recent scientific evidence confirms the strong relationship
between sleep and the immune system. Research now proves that sleep
does, indeed have both preventive and recuperative value. Here's
why:
But
wait, it gets worse. When sleep is in some way compromised, natural
killer cell activity is significantly reduced. Natural killer cell
activity is, to some degree, dependent on the sleep-wake cycle.
These are the cells that go out into the tissues and kill off bugs
and tumor cells, should there be any. Therefore, people who don't
get the proper amount and type of sleep are, indeed, jeopardizing
their health.
Research
also suggests that sleep aids in the recovery from infectious disease
and other illnesses, and that sleep deprivation actually slows recuperation.
Almost everyone can relate to the undeniable desire to sleep during
infection. Chalk it up to your body's way of telling you that you
need rest to help cure the illness.
The
relationship between sleep and the immune system is reciprocal.
Sleep affects the immune system and the immune system affects sleep.
Therefore it is important to maintain a good balance by ensuring
good sleep habits. Facts are facts. People who sleep soundly tend
to have better immunity than poor sleepers and people who often
lose a few hours of sleep report more viral infections than normal
sleepers.
So,
all of you sleep deprived people out there, consider yourselves
warned! Take mom's advice and don't skimp on your zzzz's. If you
have trouble sleeping, click
here for some products that can help make the difference at
night.
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