How To Strengthen Your Back and Prevent Back Pain

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I found this article done by Thomas Michaud, DC on Dynamic Chiropractic and thought it would help you.

Pay attention to my highlights.

Final Thoughts:

  • Low back pain is very common and there are multiple different causes for it.

  • There are 3 primary causes: Physical trauma, Nutrition Imbalances, and even Emotional stresses can contribute.

  • This article is on the Physical component, primarily the weakness of the back.

  • I found this article simple and can be easily implemented in your daily routine.

  • As with any exercise, Consistency and Repetition is key. But first, do a home assessment using these guidelines to see if your back is weak.

  • We are here to help if you want a thorough assessment.

Beating Insomnia

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The Enemies to Your Sleep

Other things to Consider:

Waking up in the middle of the night can be caused by a variety of factors. Some of the most common causes include:

  1. Stress and Anxiety: Worry, stress, and anxiety can disturb your sleep pattern and lead to waking up during the night.

  2. Sleep Disorders: Conditions like insomnia, sleep apnea, and restless legs syndrome can cause frequent awakenings.

  3. Environment: Factors such as noise, light, or an uncomfortable bed can disrupt your sleep.

  4. Lifestyle Choices: Consumption of alcohol, caffeine, or heavy meals close to bedtime can affect your sleep quality.

  5. Medications: Certain medications can interfere with sleep.

  6. Aging: As people age, they often experience changes in their sleep patterns, including lighter sleep and more frequent awakenings.

  7. Medical Conditions: Various health issues like chronic pain, acid reflux, or nighttime asthma can cause you to wake up.

  8. Needing to Use the Bathroom: This can be due to fluid intake before bed or underlying health issues.

  9. Hormonal Changes: Fluctuations in hormones, such as during menopause or pregnancy, can disrupt sleep.

  10. Sleep Schedule: Irregular sleep schedules or jet lag can cause disturbances in your normal sleep pattern.

It's important to note that occasional awakenings are normal, but if they're frequent and affecting your quality of life, it might be helpful to consult a healthcare professional. They can help identify the underlying cause and suggest appropriate treatments or lifestyle changes.

How precious is your sleep! There is where you Heal, Regenerate and Repair. Have you lost your sleep rhythm? Ask yourself these questions:

  1. Are you a morning person or a night person? Your sleep will be better if you practice the principles below. It will help you switch your sleep-wake rhythm.

  2. Do you have more energy at night or in the morning? Answer should be the same as question 1.

  3. Did you do a saliva cortisol test? If yes, did it show more cortisol at night or in the morning? If you have high cortisol at night, practice the principles in the article below.

  4. Have you ever worked a graveyard any time in your life? Answer should be the same as question 3.

  5. When does your internal clock think you should be going to sleep? Answer should be the same as question 3.


The Importance of Healthy Daily Routines!

In the morning:

  • Open Your Windows and Let the Sun Enter your room

  • High Intensity Interval Training (HIIT). Don’t let the name intimidate you. I like simple! The following is simple! Of course, you can go more intense if you want! Do this soon after you wake up (up to 20 min total work out). Love this! Do this 3x PER DAY, 15 Repititions each time.

During the day:

  • Wear Blue-light blocking glasses (bbg’s) inside where I can't get natural light (using orange glasses).

  • Use F.lux during the day and Android's built-in blue-reducing filter.

  • Exercise as above doing HIIT. It is better to do it out in sun if you can but it is not imperative.

  • Get Some Sun

    • Huge, Huge, Huge. Get your Vitamin D! It helps prevent EVERY disease!

    • At high-noon, go out into the sun and get the Dminder App (download on the Google Play Store or App Store). The app will help you regarding when and how much time you need in the sun (based on how dark your skin is).

    • Go out as naked (socially acceptable) as possible, and without makeup.

    • Do this everyday or every other day, allowing time for your body to rest, produce aMSH (to increase melanocyte proliferation) and produce melanin on your skin - start slowly.

Before bed:

  • (Supplementation) Designs for Health products like Trimag night and PharmaGaba can help with the following: For those with tendency to have difficulty relaxing or have a racing mind. Call our office for details.

  • (Supplementation) Formula 303: For those with Body tension, Muscle pain, Knots in muscle.

  • (Supplementation) Magnesium. This is For Everybody! Our society has a Crazy Epidemic Amount of Magesium Deficiency. There are many types of Magnesium out there. Don’t waste your money on the wrong type! We have several types of Highly absorbable Magnesium. I recommend the ReMag Liquid Magnesium during the day. Follow instructions on the bottle. I found this to be the best absorbable Magnesium.

  • Wear Blue-light blocking glasses (Ex. DEWALT Laser Level Enhancement Glasses, Red) after sunset. Put up Red Light Bulbs only to light up the home. Available at Home Depot.

  • Use F.lux at night and use Twilight (download on the Google Play Store) on your phone along with Android's built-in blue light reducing filter. To reduce blue light on Apple devices: go to Settings > Display & Brightness > toggle the Night Shift setting to Manually ON.

  • Limiting your exposure to light after sunset.

  • Take a Hot shower (You can wear your BBGs in the shower as well).

  • Watch the sunset.

  • Avoid electronic screens.

Kwik, Easy, Laser like Health Strategies to Optimize and Energize You and Your Family

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Line Up Your Life

Easy to Do Strategies to Relieve Suffering

At 59 yo, having done multiple strategies for my health, I can only do my best to minimize the ravages of aging. With our crazy, busy lifestyles, over the last 30 years in practice, I have discovered easy to implement optimization strategies to minimize pain, the suffering of disease & optimize energy and vitality!

Here are the recourses I encourage each of you to watch and read:

Books/Videos:

What’s Next After I’ve
Gone to So Many Doctors?

There is always Hope!!!!!!!

The first book on balancing the Vagus nerve is a powerful strategy but sometimes we need a little more experience and TLC. I have thoroughly enjoyed helping people go deeper with frustrating issues in their lives: unresolved suffering that have visits to many doctors, we have been able to help. Feel free to contact us to discuss any health concerns you have.

What do former president Barack Obama, you and me have in common?

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We are all busy and need to be intentional about exercise. I'm 60 years and admittedly, lack of exercise is my greatest struggle. So, I developed what worked for me in the video and pix below. Do you know what the best exercise is? The ones you are going to do! Just move! It doesn't have to take too much extra time. For example, I run up 5 to 10 flights of stairs in 1 to 2 min every time I have to go to the bathroom at my office. Of course you are drinking your water right? If you don't you won't need to go urinate! If you don't use it, you _______ it! Lose!

 
 

We all know we need to move. Sitting is one of the worst things we can do except when resting. If you are like me, I will find ways to procrastinate exercise, I’ll make up excuses; “I’m too busy” “I don’t feel like it” “Takes too much time”. Well now I don’t have any excuses, I love this 4 minute exercise routine to help keep me young. I hope you do too!


How your Neck and Back Pain Can Come from tight Hamstrings

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For as long as I can remember, since I've grown to have such long legs, my hamstrings have been tight! After examining a patient today, her symptoms were mid back and neck pain, but she also had tight hamstrings. So I showed her some stretches for the hamstrings. I believe it can make a big difference to the neck and back. It's all connected through meridians which are acupressure Pathways that are like electrical roads going up and down the body. When it's blocked in the hamstrings, and can be blocked and cause pain in the mid back and neck. So why don't you try these stretches out because some of the best stretches for my chronic hamstrings were some yoga poses. There are 100’s of ways to stretch. Do you know the ones that work the best? …. The ones you are going to do! Check it out Stretch #12! Its the one most effective for my hamstrings.

DIY Shoulder Pain Treatment

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Found this great exercise for the shoulder. Especially if you have frozen shoulder or any other type of chronic pain and lack of motion. This is NOT for acute, traumatic shoulder injury.

Set yourself up on a comfortable firm bed by looking at the picture on this article on follow the directions on what to do.

As always foundational practices are critical for you in your journey of healing.

How to Relieve Neck Pain

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Here is great neck routine I give to many of my patients.

I have treated a lot of neck pain over the last 30 years and developed the Body Intelligent Technique to help resolve it. These exercises along with Body Intelligent Body Technique using Arthosoothe works great the majority of the time. That along with foundational strategies goes a long way to not only relieve the neck pain but prevent it from coming back.

Kwik Way to Stay Fit!

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We all know we need to move. Sitting is one of the worst things we can do except when resting. If you are like me, I will find ways to procrastinate exercise, I’ll make up excuses; “I’m too busy” “I don’t feel like it” “Takes too much time”. Well now I don’t have any excuses, I love this 4 minute exercise routine to help keep me young. I hope you do too!


Is Your Sciatic Pain a Pain in the Butt?

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Some Sciatic pain literally is from the gluteal/butt region originating from the piriformis muscle.

Common causes are inflammation from the following possibilities:   

1.  Acute injury

2.  One Leg is shorter than the other

3.  Foot problem (flat feet, forefoot varus (where the neutral position of the forefoot is inverted)

4. Other:

  • Abdominal infections

  • localized infections

  • Toxic overload from:   heavy metals, processed foods,  antibiotics, environmental toxins, etc

The first 3 above may respond to stretching, the last one would probably require a holistic approach and come in to our clinic to find the root cause.

Here is more detailed information and stretches you can do:

Please note that the information is for informational purposes only and not intended to replace a qualified assessment from a health care professional.   WARNING:  DO NOT DO THESE EXERCISES IF IT CAUSES MORE PAIN.