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Back Pain / Breast Tenderness by Culbert Campbell

Your back is incredibly versatile. As children, we twist and tumble, roll and romp, without thinking twice about the fragility of our spine and its surrounding muscles. As adults, we continue to take our backs for granted. We sit for hours at a time, which is extremely hard on the back. We also use our backs to lift everything from bricks to clinging children or pets, often from awkward positions. Eventually, of course, things start going wrong.

Back injuries take a staggering toll in society, accounting for many missed days of work and millions of dollars in lost productivity. Eighty per cent of adults fall prey to back pain at least once, and many people get it again and again.

While some back problems are serious, the vast majority can be treated at home. Here’s what you can do to get â€back†in action.

Take three days of R & R. Most back problems will go away if the injured muscles, ligaments, and tendons have time to heal. Spend a few days in bed if you’re having more than mild pain. But don’t lie around longer than that unless your doctor says to. Constant bed rest weakens muscles, which can make the pain worse. Doctors usually recommend resting for a few days, then slowly returning to your regular routine. If it still hurts, go back to bed for a day or two. And be sure to take frequent rest breaks while you’re healing.

Cool it. Several times a day, apply packs of ice wrapped in towels to your painful areas for fifteen to twenty minutes at a time, and repeat this several times a day. Applying cold can help relieve the swelling that often accompanies back pain.

Then warm it up. When the worst pain has died down, usually in a few days, change your treatment from cold to hot. Use a heating lamp, a hot water bottle, or a heating pad wrapped in a towel. Apply heat for fifteen to twenty minutes several times a day. This will, help improve circulation and allow the injury to heal more quickly.

Take over-the counter relief. Aspirin, ibuprofen, and other anti-inflammatory, pain-killing medications can be very helpful for soothing back pain. Acetaminophen or paracetamol can also help relieve pain. It does not work for inflammation, however, so it’s not always as effective as aspirin or ibuprofen.

Have a rubdown. A gentle massage can be a great strategy for easing back pain. Massage improves circulation, helps eliminate lactic acid and other chemical wastes from the muscles, and may help relieve muscle spasm.

Take away stress. Stress doesn’t cause back pain, but it can make the pain worse by causing muscles throughout your body to contract and tighten, it’s hard to feel relaxed when your back is killing you, but there are ways to feel a little less stressed. Begin by breathing deeply for fifteen or twenty minutes. Taking slow, deep breaths floods the body with oxygen, which will help you feel calmer and help the muscles relax. While you’re lying around, plug in a good movie. Anything you can do to distract yourself will help those tender muscles in your back to relax.

Give it time. Most back pain subsides within two weeks, and up to 90 per cent of all cases get better within six weeks. No one enjoys feeling under the weather that long, but getting impatient won’t make you get better any faster, and it may make your pain worse.

Train your back. One of the best ways to prevent pain in the future is to train your back to be ache resistant. This means strengthening your back muscles and improving your overall flexibility. Doctors usually advise people with back pain to embark on a regular exercise program, including lifting weights, to tone the muscles so they are better able to support the spine. Consult a doctor before beginning, however.

Flex yourself healthy. Flexibility is crucial for preventing backaches. Keeping your back limber means you’ll be able to do all the things you enjoy †like working in the garden, bowling, or dancing up a storm †without getting tied up in knots later. A trainer at a health club or a community center can teach you simple stretches that you can do for just few minutes a day. Or you may get more ambitious and take up an entire flexibility program, such as yoga or even modern dance.

Learn how to lift. Whether you’re picking up your socks or hefting a fifty-pound sack, always lift by bending your knees and letting the muscles in your legs support the burden. Your leg muscles are large and stronger than the muscles along your lower back, and they’re better able to withstand the strain. Always make sure your footing is firm, and never jerk or lunge to lift something. Lifting slowly and carefully will still get the job done, with a lot less risk of injury.

Sleep with your back in mind. You won’t do your back a lick of good if you pamper it by day, only to ambush it at night. Make sure you mattress is firm, not sagging and soft. Make sure your mattress is firm, not sagging and soft. Sleep on your side with your knees bent and a pillow between them. If you sleep on your back, put a small pillow under your knees. Avoid sleeping on your stomach.

Protect your feet. Good shoes act like shock absorbers, reducing jolts to your back when you’re walking or running. Wear shoes that fit properly, are in good condition (not too worn), and are designed for walking. Try to resist fashion ads that insist you must wear high heels. These are the worst shoes you can wear for back health. Stick to well-cushioned low heels or flats.

Improve your standing in life. Perfect posture isn’t just for armed service personnel or for law enforcement officers. Perfect posture †or at least improved posture †is for anyone who wants to avoid the agony of a backache. In fact, many cases of backache stem from bad posture habits: too much slouching or leaning too far back can cause your back’s natural supports to weaken. Here’s what doctors recommend for picture perfect posture.

Standing: imagine a string is connected to the top of your skull and is pulling your body upright. Your head should be upright with your chin slightly tucked in, so that your ears are over your shoulders. Your shoulders should be held back and level, with your back straight. Your stomach and buttocks should be tucked in.

Sitting : sit upright, avoiding the natural tendency to slouch. Whenever possible, sit in chairs that provide good lower-back support. Or you can add a little support by slipping a pillow or a rolled-up towel between your back and the back of the chair. Your upper body should be straight. Your thighs should be level, and your feet should be firmly on the floor.

For many women, breast pain hits them like clockwork †or at least as regularly as their menstrual periods. Doctors aren’t sure why it occurs. But a woman’s shifting levels of estrogen, progesterone, and prolactin may be accompanied by painful changes in the breasts. The breasts often retain fluids, causing them to swell. During the menstrual cycle the breasts add new cells to the milk-producing ducts and glands, which also make them, swell and get tender.

Since breast pain often occurs so regularly for so many years, many women simply resign themselves to feeling uncomfortable every month. But you don’t have to put up with tender breasts.

Here are some easy, effective strategies for keeping the discomfort under control.

Wear the right bra. The most effective way to control monthly breast pain is to wear a comfortable bra that provides good support. Doctors usually recommend that women wear a support bra rather than an underwire bra when their breasts are most tender. You may even want to wear the bra while you sleep. The bra should cup the breasts firmly, without binding or biting.

Try some cold comfort. You can take the same approach for tender breasts that you would for a sore back or a pulled shoulder muscle. Fill a plastic bag with ice cubes and wrap a towel around it. Then apply it to your tender areas for ten to fifteen minutes at a time. (You can also use commercial cold packs or the re-freezable packs that come with coolers). This will slow the flow of fluids to the breasts, which will help reduce the swelling.

Add more fiber to your diet. Research has shown that eating foods high in dietary fiber, like fruits, vegetables, whole grains, and legumes, can help lower the amount of estrogen circulating in the bloodstream. For many women, this can help control monthly breast pain.

Cut back on salt. When you get a lot of salt in your diet the body begins retaining fluids, causing the breasts to swell. Eating less salt when your period is approaching will help reduce swelling as well as tenderness.

Trim fat from your diet. A diet that’s high in fat isn’t only bad for your heart †it can increase breast pain as well. Experts believe that eating large amounts of fat can interfere with the production of chemicals in the body that are responsible for reducing breast pain. In addition, dietary fat has a way of turning into body fat, and fatty tissue has been shown to interfere with the body’s ability to regulate estrange. Doctors recommend getting no more than 20 to 25 per cent of your total daily calories from fat. The best way to reduce fat in your diet is to cut back on the worst offenders †high-fat foods such as mayonnaise, red meats, margarine, butter, ice cream, and cheeses.

Cut back on coffee. If coffee is your favorite eye-opener it may not be doing your breasts any good. There’s little scientific evidence that drinking coffee increases monthly breast pain, but many women have found that when they cut back on caffeine, the pain gets better.

Sip some herbal tea. As a substitute for coffee, you may want to try some uva ursi tea. Available in health food stores, this tea is a mild diuretic that can help ease breast pain by removing excess fluids from the body.

Try to stay active. Exercising regularly has been shown to reduce the amount of fluids in the body which can be very helpful for easing breast pain. You don’t have to join a soccer team or run a marathon to get the benefits. Waling or riding a bike for twenty or thirty minutes there times a week, especially in the week before your period, can make a real difference in preventing (and relieving) breast pain.

Your back is incredibly versatile. As children, we twist and tumble, roll and romp, without thinking twice about the fragility of our spine and its surrounding muscles

Article Source: http://www.earticlesonline.com/Article/Back-Pain---Breast-Tenderness/1141492

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Yoga Trance Dance $54.99 Track Listing: 1. Entheos, 1. Meditation/Invocation, 2. Cerulean, 2. Prana Flow Yoga/Opening the Spine, 3. Dancing the Body Electicl Free-Flow Dance, 3. Sophia, 4. Chigumbo, 4. To the Mountaintop: 100% Trance Dance, 5. Beja Fleur, 5. Prana Yoga: Breath-Initiated Yoga Flow, 6. Chanting, 6. Mahdeva, 7. Bolo Radhe Shyam, 7. Shavasana/Deep Relaxation, 8. Warrior's Ring, 8. [Untitled Hidden Track], 9. Shaman Sky, 10. Namah Shivaya, 11. Moon's Eye View

A Yoga of Indian Classical Dance $51.29 A Yoga of Indian Classical Dance teaches movement as sadhana, spiritual practice. By balancing inner awareness with outer movement, we can avoid the artificial division between mind and body, uniting the two in a practice that flows smoothly and gracefully and celebrates the forces of nature. The book contains extensive photographs of sixty yoga routines, both old and new, that the aspiring yogini can use to develop her own practice and achieve a new perfection of form and spirit.

Yoga Dance: Water - Stretching and Flexibility - $14.99 You'll never look at yoga the same again after joining dance/fitness expert SArina for this invigorating working that combines the toning and stretching benefits of yoga with the fat-and-calorie burning benefits of dance. Emphasizing fluidity and flexibility by introducing belly dancing, salsa, and martial arts into the familiar yoga routine, this release also offers the rhythmic sounds of world music to keep your workout moving. ~ Jason Buchanan, Rovi

Yoga Dance: Earth - Toning and Sculpting - $14.99 Join dancer/fitness expert Sarina as she combines that calming effects of yoga with the fat-burning benefits of dance in this release designed to add some spice to your usual yoga routine. In addition to burning calories and toning up those problem areas, Sarina's innovative techniques also aim to increase range of motion and flexibility by incorporating traditional dance moves from around the world into a yoga routine that's set to rhythmic music from Africa, the Caribbean, the Middle East and more. ~ Jason Buchanan, Rovi

Yoga Pulse: Weight Loss Dance - $12.99 Yoga expert Anastasia leads this yoga routine designed to promote weight loss and muscle tone, moving through poses in specific sequence and with particular techniques that both work the body and calm the mind. ~ Cammila Albertson, Rovi

Yoga Dance: Fire - Fat Burning and Weight Loss - $14.99 Give your yoga routine an invigorating twist as you join dancer/fitness expert Sarina for a workout the combines the calming effects of yoga with the fat-burning and cardio benefits of dance. Set to the rhythmic sounds of world music, this workout mixes yoga, belly-dancing, salsa, and martial arts with traditional dance moves from across the globe to create a truly unique experience that's as fun as it is healthful. ~ Jason Buchanan, Rovi

Shiva Rea: Yoga Trance Dance - Widescreen $14.99 The rejuvenation and celebration of Shiva Rea's most popular workshop comes home as the acclaimed yoga instructor travels to White Sands National Park to share the joys of Yoga Dance Trance with a home viewing audience. Viewers of all ages and experience levels will be able to benefit from the positive effects of Yoga Dance Trance as host Rea starts off with prana-initiating yogasanas before gradually drifting into a free-form, breath-driven exploration of movement designed to unleash the creative life force and promote physical freedom. Presented in the popular Yoga Matrix format which allows viewers to constantly change the program to better suit their ever-evolving needs, this exciting and innovative form of yoga will be as fresh and invigorating on the twentieth viewing as it was on the very first. ~ Jason Buchanan, Rovi

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Shiva Rea Collection: Flow Yoga for Beginners/Radiant Heart Yoga/Yoga Trance Dance [3 Discs] - $29.99 Includes:Shiva Rea: Yoga Trance Dance (2006) Shiva Rea: Radiant Heart Yoga (2007) Shiva Rea: Flow Yoga for Beginners (2008) Shiva Rea: Yoga Trance Dance The rejuvenation and celebration of Shiva Rea's most popular workshop comes home as the acclaimed yoga instructor travels to White Sands National Park to share the joys of Yoga Dance Trance with a home viewing audience. Viewers of all ages and experience levels will be able to benefit from the positive effects of Yoga Dance Trance as host Rea starts off with prana-initiating yogasanas before gradually drifting into a free-form, breath-driven exploration of movement designed to unleash the creative life force and promote physical freedom. Presented in the popular Yoga Matrix format which allows viewers to constantly change the program to better suit their ever-evolving needs, this exciting and innovative form of yoga will be as fresh and invigorating on the twentieth viewing as it was on the very first. ~ Jason Buchanan, Rovi Shiva Rea: Radiant Heart Yoga Yoga expert Shiva Rea hosts the at-home instructional release Shiva Rea: Radiant Heart. This psychologically and spiritually-oriented approach to yoga teaches each participant to tap into - and increase - his or her own capacity for love and healing, via three key techniques: The Energizing Heart Movement Meditation, The Prayer Wheel and Hridaya Namaskar (or the Heart Salutation). ~ Nathan Southern, Rovi Shiva Rea: Flow Yoga for Beginners Also referred to as vinyasa yoga, flow yoga incorporates rhythmic breathing methods along with careful, fluid movement in order to encourage the ultimate mind-body connection. With the island of Kauai as the backdrop, this workout promotes flexibility and a sense of well-being. ~ Tracie Cooper, Rovi

Yoga Zone: Yoga For Abs - $8.99 Part of the Yoga Zone series of exercise videos, this volume deals with flattening and toning the abdominal muscle group. With a unique sequence of non-repetitive, easy to follow instructions, this yoga workout is designed to squash the bulging tummy and firm up those love handles. By using kinetic and isometric activity, this is a risk-free alternative to the back-breaking, high-priced ab machines or the endless, bone-crunching sit-up resolution. Containing two 20-minute sessions, this tape is ideal for the beginner or the former aerobic junkie looking to get healthy without the high-impact stress fractures or the complicated dance routines. ~ C. Dwayne Smith, Rovi

Yoga Slim - $9.99 AA Certified Personal Trainer PJ Johnson leads viewers in a easy-to-follow, fifty-five minute yoga dance program designed for all fitness levels and produced to encourage physical motivation, mental balance, and personal health. Steady breathing techniques and controlled yoga postures gently introduce viewers to the basic concepts of yoga while the option of viewing the workout with or without narration allows everyone to work at their own comfortable pace. ~ Jason Buchanan, Rovi

Shiva Rea - Yoga Trance Dance (DVD) $30.24 Blond Californian Shiva Rea was given her Indian name by her surfer father, and it led her to begin her lifelong study of yoga at a young age. She has also received a master`s degree in dance from UCLA`s World Arts and Cultures program. Now, in this remarkable video, she combines her disciplines into a powerful spiritual combination that is healthy for the body and soul.

Ana Brett and Ravi Singh: Dance the Chakras Yoga Workout - $12.99 This video release includes two 30-minute yoga routines, both designed to be invigorating and dynamic to keep the viewer interested, all while toning, strengthening and relieving stress. Based on the principles of tribal dance, the second routine is more aerobic in nature. ~ Cammila Albertson, Rovi

Black Belly Dance Costume Tribal Yoga Pants $19.98 Description: Tribal belly dance matches many kinds of dancing costume, Designed with hip scarf and adjustable drawing. Color: Black Material: 95%Cotton and 5%spandex Total Length: 36.5 inch (93cm) Waist: 25 inch (64cm) Hips: 31 inch (78cm) Inseam: 28.5 inch (72.5 cm) Thighs: 18 inch (46cm) Package Includes: 1 x Belly Dance Trousers Size: One Size Fits All Color: Black Gender: Female

Yoga Salon $14.99 Track Listing: 1. Olelo Lahi/Speak Slowly - TYA, 2. Swan - Althea W., 3. Uma...Jai Ma! - Sophia, 4. Perfumed Garden - Artemisia (previously unreleased), 5. Dance of Shiva - Karmacosmic, 6. Forever in a Smile - David Gordon (previously unreleased), 7. Bolo Shri Krsna - Jaya Lakshmi, 8. Holding the Vision - Steve Gordon, 9. Vrkshasana - Martin Tillman/Win Meyerson/Tillman (Salon Mix, previously unreleased), 10. Nama Sankirtana - Wynne Paris (Yoga Mix), 11. Om Shanti - Steve Gordon/David & Steve Gordon, 12. Tempel Der Stille - #/Tau

Yoga Rhythm [ECD] $14.99 Track Listing: 1. Invocation, 2. Awakening, 3. Awakening - (Remix, remix), 4. Chakra Dance, 5. Chakra Dance - (Radio Edit), 6. Yin and Yang, 7. Yin and Yang - (Remix, remix), 8. Hatha, 9. Yoga Dreaming

Dance with Lisa: Dance to Enhance - $6.99 Globally-acclaimed dancer and fitness trainer Lisa Nunzella hosts the instructional home video release Dance with Lisa: Dance to Enhance. In it, Nunzella skillfully melds techniques from yoga, Pilates and traditional dance moves to give the at-home viewer an overpowering full body workout. The hostess/trainer divides the program into several segments that use the said modes of exercise to achieve different goals: the 'Weight Loss Section' helps viewers lose weight; the 'Sculpting Section' enables viewers to trim and sculpt the body; and the 'Strength Training Section' enables viewers to build strength and hone "problem" areas. The program also incorporates a bonus fourth section in which Nunzella isolates all of the taught dance moves and performs them via on-camera demonstrations. ~ Nathan Southern, Rovi

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Yoga Sound $15.99 Track Listing: 1. Awakening, 2. Radha Kunda, 3. Sunflower, 4. Mirror of the Mind, 5. Changes, 6. Lionheart, 7. Swan Dance, 8. Sweet Gopala, 9. Most Beautiful Place, 10. Trance

Micheline Berry: Liquid Asana - The Fluid Dance of Vinyasa Flow Yoga 2: Intermediate Flow - $12.99 This Vinyasa Flow Yoga program designed for beginners and intermediate practitioners introduces all the major movements of the fluid dance technique, leading viewers through them in sequence in order to foster strength, flexibility, and relaxation. ~ Cammila Albertson, Rovi

Yoga for Young Bodies With Hemalayaa - $12.99 The home video release Hemalayaa's Yoga for Young Bodies offers three at-home workouts that smoothly meld Taoist and classical yoga with contemporary dance movements. The routines are led by Hemalayaa, an American of East Indian ancestry. Viewers may choose between the thirty-five minute "Chakra Shaker" routine, to accumulate strength and acquire energy, the thirty-five minute "Chill Vibe" floor routine, to gain strength, tone the body, and let go of stress, or the ten-minute "Stress Recess" workout, a feel good routine to elevate mood levels. This program is suitable for all levels of yoga expertise, from novice to advanced. ~ Nathan Southern, Rovi

Molly Fox: Yoga Moves - $9.99 Molly Fox is one of America's fitness gurus who has helped bring yoga the full credit and attention it deserves. On this tape, she demonstrates a low-impact workout that mixes in both dance and yoga moves. The aerobics section should help speed up students' heart rates and strengthen their cardiovascular systems. No special weights or aerobic devices are needed to follow along with this program. Though the video is designed for those at the intermediate level, it may actually be better suited to those who are still trying to increase their stamina at the beginner's level. Viewers should be aware that the yoga portions of this video are fairly short. ~ Elizabeth Smith, Rovi

Yoga for Young Bodies (DVD) $24.62 Gifted and accessible host Hemalayaa takes viewers through two excellent yoga workouts in this fun and effective 90-minute program, mixing traditional moves with aspects of lively Bollywood dance. The Chakra Shaker is a 35-minute standing routine designed to energize the body and spirit, while the Chill Vibe simultaneously builds strength and tone and releases stress.

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