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Easy Ways to Relieve Back Pain

December 11, 2012 by

If your back is giving you issues, you don’t need to just live with it. Even if you’ve suffered from chronic back pain most of your life, there are simple, easy ways to help alleviate your aching spine.

Sleep Well – Sound sleep helps to repair overworked muscles and ease inflammation. For an improved night's rest, it’s essential to have a good mattress and also test out various sleeping postures to see what works best for your body. Sleeping on your side is generally recommended for back pain sufferers, and many people like to place a pillow between their knees for additional support.

Move Your Body – When you suffer from back pain, moving often seems like a bad (or at least painful) idea, but gentle exercise is essential to heal and strengthen your muscles. Start with gentle stretches, and then try going for a slow, steady walk. As you stretch and strengthen your muscles, you may very well notice your back pain disappearing!

Pain Killers – For short term relief, over-the-counter pain killers can work wonders.  Look for a NSAIDS (non-steroidal anti-inflammatory drugs), such as aspirin, ibuprofen, or acetaminophen. This combined with gentle movement, like a walk, are often thought of as the very best remedies for low back pain.

Heat & Cold – Cold therapy, like an ice pack, works well for inflammation and also reduces swelling. Heat, such as a hot water bottle or heating pad, is best for alleviating muscle spasms and cramping. Experiment with what feels best for your back pain.

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Simple Stress Relievers

September 5, 2012 by

Stress is something that can affect us at any age. If you’re feeling a little overwhelmed, and are looking to relieve your stress, we’ve got some simple solutions for you. Below are helpful suggestions to help reduce stress and bring more calm back to your life.

  • Journaling has been proven to bring several health benefits, including stress relief. Take a moment in a quiet place to write down your worries and clear your head – just getting your thoughts on paper will make you feel instantly better. Then, begin a list of what you’re grateful for to switch your attitude into a more positive place.
  • Breathing exercises can be performed anywhere and provide convenient and simple stress relief. Focus on the breath for a few minutes as you smooth out and elongate your inhales and exhales, and feel your stress melt away.
  • Laughter is a fabulous tension reliever, and it also brings about positive physiological changes. Put on your favorite funny movie or TV show, or call up a friend who always makes you laugh and giggle your worries away.
  • Meditation brings both short-term stress relief as well as long-lasting stress management. If you’re new to meditation, find a quiet place to sit and begin by focusing on the breath, drawing it in and out through your nose. See if you can count 10 breaths without the mind wandering off.
  • Yoga combines breathing and meditation with light exercise. One yoga class can leave you feeling instantly better, and a consistent practice will bring about greater resiliency to stress. If you’re new to yoga, look for a “gentle yoga” class or one that says it’s “restorative”.
  • Music can change your physiology in amazing ways – if you’re feeling run-down, put on a soothing CD and allow the calming tones to seep in. If you’re interested, you can also make an appointment for a music therapy session, which can help with a variety of stress-related issues.
  • Mild Exercise, such as walking, is a great stress reliever that can work in no-time. Stepping out and taking a walk provides you with a change of scenery, which can get you into a different frame of mind altogether. Plus, you reap the benefits of exercise as well.
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Sleep Better Tonight!

August 14, 2012 by

If you have trouble sleeping, or don't feel rested in the morning, you're not alone. Thousands of people suffer from poor sleep and insomnia, but that doesn't mean you're destined for sleepless nights forever! Check out these simple, easy tips that you can incorporate into your lifestyle today.

  • Avoid screens before bed. iPads, smartphones, and TVs can disrupt your body's natural cycle, making it hard to fall asleep and difficult to stay asleep
  • Try to go to bed at the same time each night, and to wake up at the same time each morning. A regular routine can establish a good rhythm for your body.
  • Read a book or a magazine right before bed. The energy it takes to read the printed page can help you relax gently into sleep.
  • Don't drink caffeine or alcohol close to bedtime. We all know coffee can keep you awake, but alcohol impacts restful sleep as well
  • Do some light exercise. Exercise in general may help get better sleep, but it's better to do some light stretching than to do full-on cardio in the hours before bedtime.

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How To Stay Connected with Family & Friends

July 10, 2012 by

If you’re feeling a little out-of-touch with your family and friends, it’s never too late to reconnect. To rekindle a connection or build your social life, try using the following techniques that will foster communication and connectedness.

Skype, Facebook, and FaceTime
You don't have to be extremely tech savvy to start using Skype, Facebook, or FaceTime. These simple apps work across platforms (FaceTime's Apple-centric) to make it possible to stay in touch using something that seemed miraculous just a few decades ago: video calls!

Monthly Dinners
With everybody's lives being so hectic nowadays, it can be tough to enjoy an ad hoc get together. Planning a regular monthly dinner — a potluck, a dinner party, or a trip to a restaurant — is a great way to ensure that you'll have time to catch up.

Paper Letters
They're a bit outmoded now that text messaging and email are in vogue. But there's something very special about receiving a paper letter, whether handwritten or typed. Like the holiday letters that still live on, letters sent throughout the year can offer important updates on what's happening in your lives, and can be cherished as objects in ways email never can.

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