Pain in the butt? What to do about it.

Pain in the butt? What to do about it.

The statistics for back pain are staggering. Back pain is very common and according to a survey published recently almost half the adult population of the UK report low back pain lasting for at least 24 hours at some time in the year. It is estimated that four out of every five adults will experience back pain at some stage in their life. The cost to the local economy and to one's health is enormous. Recently nearly 5 million working days were lost as a result of back pain. This means that on any one day 1% of the working population are on sickness leave due to a back problem. Back pain is the number 2 reason for long-term sickness in much of the UK.

If you had persistent back pain it used to be suggested that bed rest was the only solution and people used to be confined to their beds for months on end. As medical knowledge has improved, this is no longer the case. It is just as well that this advice is no longer followed as it leads to muscle wastage and can affect one's mental wellbeing. Recent researches in numerous countries have shown that the best way to manage back pain is through activity which help to strengthen the core muscles. These muscles are crucial in supporting our frames and any strengthening of muscles will also help to support the areas affected. Activities needed to strengthen muscles are varied and can include everything from gentle walking to vigorous swimming. Also, gentle exercise routines Such as Pilates or Yoga are worth investigating.

As a back pain sufferer I know just how pain can affect one's whole wellbeing. Life can become a struggle and the pain seems to be ever-present and dominating one's life. I remember when I first had my first attack of bad sciatica and things were desperate for me. Pain definitely has a way of saying “don't ignore me”! I tried out the usual physio and walking. It wasn't until I had some sessions of acupuncture that things began to improve. I also has regular massage sessions with a therapist who went on to become my massage tutor! I noticed the massage sessions helped me to unwind and forget my pain for duration of the treatment. The good news was that these 'feel-good effects' carried on for some time afterwards and I was able to 'bank' them. I decided to combine the treatments with gentle walking by joining a health group ran by the local Council and also a local walking group run by the local church. I made a point of noticing everything around me and tried to be calm.

I also joined a swimming group as I knew that I wouldn't turn up to swim on my own! These combined activities helped me to feel better about myself physically.

In addition to my own self-help activities I also had traction, heat treatments and prescribed exercises from the physiotherapist. I'm pleased to say that I still carry on with some of these regimes to maintain my wellbeing and strengthen my core muscles. I think that once you have had back pain then its best to keep on top of it by looking after it and pampering it. Pain isn't fun!

As well as physically looking after myself I also made sure that my mental wellbeing was taken care of. I did this by surrounding myself with supportive friends and family and making sure that I had social activities planned most days. This could be anything from meeting up for a natter and coffee (not forgetting the cake!) to going for a special outing to the beach or an exhibition. I found that having company helped me and having planned distractions outside the house greatly helped me too. These activities do not have to involve any cost – just forward planning!

I also found that “rewarding” myself & “self-talk” tactics were very useful. By rewards I mean little treats like: “I'll have a drink/biscuit after I've done this set of exercise”. Or saying to myself: “I will feel better and I will get better”. When I said that to myself I made sure that I put the emphasis on “will”. Thinking in the positive was cathartic and I am sure it helped towards my recovery.

However, it wasn't all plain sailing for me. There were days when the pain was so bad that I felt like just crawling under the duvet and staying there. Fortunately for me lying down was one of the worst positions for me.

Don't give up hope if you are in constant pain. Make sure that you are getting all the help that the National Health can provide for you and also make sure that your condition has been thoroughly investigated. Don't leave any stones unturned. I know this is easier said than done. When you are in pain it can take your self-confidence away and your ability to concentrate and communicate effectively may well be gone. If this does happen to you then make sure that you've got a family member/friend to support you. If you don't want to share this with family/friends then there are also many charities that may be able to support and act as your advocate. MIND is one of the most active charities in supporting people's mental wellbeing. You may also find that joining a support / interest group may well help you.

As a massage therapist I often get clients with back pain and I know from what they say just how badly it can affect them. Not only does their health suffer but their work, their finances and their personal life can suffer too. Please don't suffer in silence as there's help available.

If you approach your pain with a positive mind combined with some physical manipulation such as massage/yoga then you may be able to bring it under control or at least get some relief. Good luck.

Acupuncture is a part of traditional Chinese medicine....

I am delighted to say that my second guest blogger, Ehab Hamisa, the acupuncturist at the Centre where I am based has kindly agreed to let me have a copy of his article:-

"Acupuncture is a part of traditional Chinese medicine in which small, hair sized needles is inserted into the body at specific locations in order to alter the flow of energy. These channels which, according to Chinese medicine, run through the body keep everything in line and balanced. If one of these should happen to get out of balance, however, it could cause a problem in the entire body and depending on where the imbalance occurred, it could affect a specific area of the body. This is really the essence of yin and yang, the two forces which regulate almost everything within the human body. I am always interested in TCM to treat people using the body power and the soul by stimulating QI or SHI through the meridians channels to release and remove the blockage point using the acupuncture or acupressure on specific the acu-points to help healing and treat the cause of the disease. The strong back ground in biomedical and biological sciences where I have been practice in pathology to diagnose diseases using the western medicine methodology helped me to full understand of the human anatomy and physiology and increased my ambition to treat the human body and soul with the holistic therapy methods instead of the western chemical medicine which it always had a side effects. I am always interested in treating the cause of disease not just the symptoms, passionately enjoying working with people at profound level to encourage potential in addition to treating the illness. As I always believe that our bodies have an amazing ability to heal themselves but just need a helping hand".  Dr. Ehab Hamisa

Sue Adlam - My first amazing guest blogger

Sue Adlam is one of those amazing ladies I'm in contact with via the net. She has been very supportive of my business from the beginning. She kindly agreed to be my first guest blogger. As you can see she had an interesting career so far:-

"I am a Complementary Therapist, qualified in Aromatherapy, Holistic and Indian Head Massage. A member of and insured with the FHT – The Federation of Holistic Therapists. Based in West Wiltshire with my husband and my daughter, I am passionate about organic food, farming and pretty much everything else that is organic and truly natural!

Previously a primary teacher, I decided that it was time to take a different direction after spending the early years of my daughter’s life as a full time mum. So looking for something that fitted around her, as teaching was no longer an option, in October 2011 I commenced my training as an Aromatherapist. I then became an independent consultant with NYR Organic in February 2012 as I had used the products for years and couldn’t resist the idea of discount. I quickly realised how well these two things fitted together and have built quite a large business with NYRO – which is now supporting the growth of my therapy business as customers become clients and vice versa!

In July 2013, desperate to start working as a therapist, I gained a diploma in Indian Head Massage and started working at Warminster Osteopathic Clinic. In August 2014 I received a distinction in Aromatherapy & Holistic Massage through the Bristol School for Holistic Therapies. I am very excited about setting up my home clinic, the launch of which is imminent as all I have to do I make a blind for the window! Also looking forward to adding some more therapies and further developing my skills with CPD over the coming months. I am planning to add aromatherapy massage in pregnancy and take some advanced aromatherapy training for pregnancy , more therapeutic massage techniques such as releasing the back, hip and neck, holistic facials and Thai foot massage. In order to become the best Aromatherapist I can possibly be, I’ve just booked a two day advanced certificate seminar in June “Essential Oil Chemistry & Pharmacology", delivered by Robert Tisserand at Gabriel Mojay’s Institute in Regent’s Park, London and I am very excited about that indeed! I absolutely love essential oils and very interested in observing how these wonderful chemicals can aid in all kinds of health conditions and are even being researched for their support in antibiotic resistance.

I am now a Team leader with Neal’s Yard Remedies Organic, mentoring and coaching a fabulous team of like-minded people who are passionate about holistic health and well-being, promoting the use of ethical, non-toxic, truly natural, soil association certified organic skincare, supplements, natural remedies & high quality essential oils. I love the ethos and ethical nature of the way in which Neal’s Yard Remedies conducts their business and wish other companies would follow suit as the world would be in a much better state if that were the case.

I am passionate about complementary therapies and natural remedies and have found throughout my life there have been many occasions where I have found relief from conditions which have been resolved with a holistic approach to wellness. Many of us live highly stressful lives and it is my aim to support others who would like to explore the complementary approach to health and wellbeing. The effects of long term stress can cause many other mental and physical health problems and so many of us are afflicted with the ill effects of stress – unable to relax, difficulty sleeping, anxiety, high blood pressure, digestive problems, panic attacks, reduction of immunity and all number of other conditions. Aromatherapy massage has helped me to relax and I have found so many things which I have been able to treat without turning to medicines. Athletes foot for example has plagued me for years and now I have found a blend of oils which works within hours to relieve the itching and soreness. Recently I discovered that my chickens had feather lice and found that I could use essential oils for this too! Now the coop smells of lavender and thyme most days instead of the more obvious smell associated with chickens!"    https://sueadlamtherapies.wordpress.com/blog-2/.

To sleep or not sleep, that is the question

To sleep or not to sleep, that is the question.

Do you suffer from this? Are you tossing & turning in bed all hours of the night? Does it take you ages to drop off? Do you wake-up early hours? Over the years I've had some of these problems. They were acute when I was busy at home with a young family & trying to juggle a job & all my other commitments. I found out over the years that the key to feeling refreshed and relaxed is to have a regular pattern of sleep, rather than worry about the number of hours of sleep you get. Forget the old urban myth that everyone needs 8 hours of sleep! Everyone is different & the hours that you need may well be different from the hours that someone else needs. If you go to bed before you're really tired, and then sleep badly, you'll tend to stay in bed later in the morning, which will affect the next night's sleep, and so on. The 'knock-on' effects can be devastating & will affect your lifestyle & health. The following steps can help you establish a good sleep pattern & routine:-

Establishing a routine

• ONLY Go to bed only when you feel tired enough to sleep. If you always take a long time to get to sleep, delay going to bed until the time when you normally fall asleep, and get up at your usual time. This should mean you spend less time in bed, but more of it asleep, and your sleep pattern should improve but it may be gradual so don't get anxious if you don't get immediate results.

• Set the alarm at the same time each morning. Don't sleep in late to make-up for a bad night. This will only make it harder to sleep the following night. You may need to follow this programme for several weeks, to establish a regular pattern. Also, wake up as soon as you hear the alarm and don't be tempted to stay asleep; however lightly. 

• Don't watch television or use your computer in bed. These are what the brain considers waking activities. Restrict them strictly to your waking hours. Be firm with yourself and don't be tempted to just check that last minute email/Facebook update. Your 'status updates' can wait; your family & friends can wait for those crucial pictures/comments from you until the morning.  Be less nosey! Make a list if you have to and do it the next day. You may like to keep a notepad by the bed. I found this particularly helpful when I was teaching or doing an event or organising an article such as this one! If anything cropped up before I fell asleep then I just wrote it down for 'tomorrow' and not 'today'. I also told myself that I was in bed & couldn't do anything about it there & then. It just had to wait...  Be firm with yourself & soon this habit can be a lifesaver.

• If you don't fall asleep within 20 minutes, get up and go to relax & unwind in another room. If you don't have any other rooms to do this you then the corridor on a comfortable chair will do. Make this space as far away from the bed/bedroom as possible. Do something soothing, such as reading an amusing story, listening to music, self-massage or relaxation stretches until you're tired enough to go back to bed. Repeat this process, if you are awake for long periods.

• Avoid taking a nap during the day. But if you are really overtired, taking a short nap after lunch can be beneficial; sometimes sleep promotes sleep. Try to make the naps short ones; 30 minutes maximum. Set the alarm before your nap & wake up when the alarm goes off & don't stay in bed for another 10 minutes.

• Complementary therapies such as massage   or   Bowen  may be useful to help you to sleep. Many clients have reported that they have slept well after such treatments. Rosemary Barber, from Broadland Bowen, is an experienced Bowen practitioner. According to her Bowen's great to help you get to sleep: “People usually sleep well after treatment”.  Rosemary is a considerate person & passionate about her therapy.

Whatever you do, good luck & sleep well.

The power of ginger – the super star spice!

The power of ginger – the super star spice!

Ginger, a spice native to Southeastern Asia, is a rhizome and is botanically known as Zingiber officinale. The fresh flesh of ginger can vary from yellow, white or red. These colours are dependent on the variety used. The taste & smell has been described as aromatic pungent and hot. It surprises many people that ginger can be hot.

I first discovered the power of ginger when I was teaching & I found myself constantly battling sore throats. I knew that ginger could help to fight colds/coughs as its a warming spice. As an added bonus it also helps to fight muscle tension. I used to make a infusion to drink which helped to lubricate & ward off infections from students sneezing all over me! I always tried to find the freshest ginger possible (preferably organic) & then used a few strips in a drink. To make the drink: firstly, thinly slice or grate the ginger into a mug/flask & then add boiling water. Then leave it to infuse for 5 – 10 minutes. You can keep on topping up the drink with more hot water. You can also add honey to sweeten it. Honey is another of nature's wonder drugs but more of that another time. Enjoy!

Relax! 10 tips from chilled out people

Happy New Year to all. I hope that 2015 will be a good one for you. During 2014 I talked to various groups in Norfolk & often asked them for relaxation tips. Here are just 10 of them:-

1. Breathing slowly & deeply with your close eyes gently closed. Concentrating on your breathing was the most popular tip.

2. Close your eyes & listen to the sound of the sea (or any other sound you find relaxing).

3. Take 10 minutes rest in the afternoon with your eyes closed. Mid-afternoon is the lowest point in the day for energy levels so this may help to perk you up & so carry on with rest of the day in a calm manner.

4. Walk outside in the fresh air & take notice of sounds/sight around you.
   
   
   
   

5. Cut off & 'shut down' to enjoy silence & peace periodically during the day.

6. Get yourself a good & relaxing massage from an experienced therapist. 

7. Do enjoyable & stress free exercises such as swimming or yoga.

8. Draw; just doodling or colouring without any purpose is relaxing.

9. Enjoy a hot milky drink such as Horlicks; especially helpful just before bed time.

10. Enjoy the company of good friends, regardless of the weather!

Gardening & 5 Wellbeing Tips

As I write this I have just heard on the radio this is the best time of the year to get your garden ready for Spring planting. The ground has warmed up from the Summer sun andit is still not too cold to be out in the open. So, time to plan your gardening activities and start thinking about all those lovely fruit, flowers and vegetables you will have in Spring. Whilst gardening is a lovely thing to do as it great way to keep fit and calm; it can also result in injuries, especially back problems.

Just a few precautions will help to keep these problems at bay. In particular people with existing back pain should take extra care when gardening. So, before charging full steam ahead with digging, lifting, weeding and planting just take a few moments to consider how your muscles and joints might respond.

1. First things first: begin your gardening project by wearing appropriate clothing. Ideally think about layering your clothing so that you can remove the layers as you warm up. Wear warm and loose fitting clothing that covers your lower back and sensible footwear like supportive boots and thick socks - and don't forget your gardening gloves! If you've have back problems in the past these a supportive back belt may help.

2. Secondly, warm-up by taking a quick walk around the garden which will stimulate your circulation. Then limber up by doing some simple stretches and warm up exercises. Now, when I say stretch I do not mean sharply bend forwards to the floor or abruptly lean backwards; both of these movements can easily result in an injury. The best way is to start slowly by rolling your shoulders forward 10 times and back 10 times as illustrated below. Then gently make swimming like movements using your shoulders, arms and hands. Do try to get a full range of movement with your shoulders. Notice any areas that do not move smoothly and concentrate on improving it as you go through the movement.

3. Stretch your legs by gently going up onto your tip-toes, hold and then down again. You may like to hold on to a spade/fork handle for balance.


4. Take regular breaks and continue to do stretching exercises whilst admiring nature that is all around you.

5. It would also help if you took small spadefuls or used a small spade. There's no race to get it over and done with! Enjoy the process and you will feel much better for it.

To summarise it is really important to start slowly & try to relax whilst digging. At all cost avoid over-exertion as this will not help back problems; be careful not to over-reach and try to cut as close to your body as possible.

Now you are good to go – enjoy your gardening!