Walk, jog, yoga: Every bit of exercise counts and helps improve your health, reduces your risk for chronic disease



Walking for thirty-five minutes, jogging for one session, or attending a yoga class every week helps improve your health and lowers your risk for chronic disease, according to reports by The Daily Mail.

A new study from the American Cancer Society reveals that even just five minutes of walking a day can lower the risk of a premature death, as reported by The Daily Mail.

Image: Walk, jog, yoga: Every bit of exercise counts and helps improve your health, reduces your risk for chronic disease

The researchers examined data from about 140,000 people with an average age of 70 years old. They discovered that people who regularly engaged in a physical activity, even at a minimum amount, were more likely to live longer than those who were not physically active at all.

The study suggested that walking, even if done less than the suggested amount, reduced the risk of chronic diseases, such as cancer, respiratory, and cardiovascular diseases. Those who only walked for more than six hours each week had a 35 percent lower chance of dying from a respiratory disease. Moreover, there was a nine percent lower risk of an early death due to cancer for those who walked and a reduction of 20 percent for cardiovascular disease.

“Walking has been described as the “perfect exercise” because it is simple, free, convenient, doesn’t require any special equipment or training, and can be done at any age,” said Alpa Patel, lead author of the study.

Another study from the HG SMS Hospital in India discovered that one yoga class and one jogging session each week could reduce the risk of cardiovascular disease, according to another report by The Daily Mail.

The study focused on the effect of the combination of yoga and aerobic exercise on a person’s blood pressure, body mass index, and cholesterol levels. The study evaluated 750 patients who were diagnosed with coronary heart disease. The study participants were divided into three groups: a group of 225 participants who did aerobic exercise, another group of 240 participants who were engaged in yoga, and the third group of 285 subjects who participated in both yoga and aerobic exercise. They all did their assigned physical activity for three, six-month sessions.

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Results revealed that the groups who engaged in yoga only and aerobic exercise only both had lower blood pressure, total cholesterol, triglycerides, LDL, weight, and waist circumference. On the other hand, the group which engaged in both yoga and aerobic exercise had twice as much reductions compared to the other groups. In addition, improvement in the left ventricular ejection fraction, diastolic function, and exercise capacity were seen in the groups.

The researchers chose yoga as one of the exercise because it involves the strengthening of the body, mind, and soul. Yoga concentrates on connecting the mind to the body through poses and deep breathing, which can reduce heart pressure and stress.

“Combined Indian yoga and aerobic exercise reduce mental, physical, and vascular stress and can lead to decreased cardiovascular mortality and morbidity,” said researchers Sonal Tanwar, a preventive cardiology scholar, and Naresh Sen, a consultant cardiologist. “Heart disease patients could benefit from learning Indian yoga and making it a routine part of daily life.”

The study was presented at the 8th Emirates Cardiac Society Congress in collaboration with the American College of Cardiology Middle East Conference.

Image: Walk, jog, yoga: Every bit of exercise counts and helps improve your health, reduces your risk for chronic disease

The World Health Organization recommends that adults should do at least 150 minutes of moderate physical activity in a week, or do at least 75 minutes of vigorous physical activity per week. However, at least 80 percent of adults around the world are not physically active enough. (Related: Physical Activity Improves Longevity: It is Never Too Late to Start.)

BREAKING NEWS about cancer, bacterial sensitivity and EMF pollution

Image: BREAKING NEWS about cancer, bacterial sensitivity and EMF pollution


(Natural News) For decades, neuroscientist Olle Johansson, PhD has sounded the alarm about the dangers of artificial electromagnetic frequencies (EMFs). Dr. Johansson has continually warned us that the bombardment of microwave radiation coming from wireless computers, cell phones and even those so-called ‘smart’ meters (being installed on homes to measure energy usage) can cause almost unimaginable harm to human health.

Now, with the advent of 5G technology and its related “smart devices,” the potential disease-causing effects are escalating at ridiculous rates. To make matters even worse, these health risks are being systematically downplayed or ignored by many (greedy) telecommunications industry officials, (spineless) government health authorities and (corporate-controlled) politicians alike.

Exposing the suppressed truth about EMF pollution and its health risks. On the next NaturalHealth365 Talk Hour, Jonathan Landsman and Dr. Olle Johansson, a world-renowned expert on EMFs, reveal the scientifically-validated hazards of microwave radiation generated by cell phones and other wireless devices plus, what to do about it. If you’re concerned about relentless exposure to radio frequencies generated by the wireless industry – do NOT miss this highly-informative program.

To hear this FREE show – visit https://www.naturalhealth365.com and enter your email address for show details.

Expert opinion: EMFs are linked to cancer and Alzheimer’s disease

Dr. Johansson teaches the public about the invisible microwave radiation that passing through our bodies (due to wireless technology) and how its chronic stress-effect can lead to grave consequences, including the development of cancer, dementia plus a variety of neurological and immune-related disorders.

In fact, he says that the current rise in various cancers, allergies and asthma that plague modern society can be directly linked to the increased deployment and use of wireless networks throughout the 20th and 21st century.

Now, imagine the potential for health threats that will be created by the pending 5G network – which will necessitate the building of hundreds of thousands of new cell towers!

Dr. Johansson’s interest in microwave pollution dates back to the late 1970s, when he “by chance” overheard a radio program that alerted him to the plight of newspaper employees in Sweden. The workers were experiencing visual problems, headaches – and even miscarriages and birth defects– following the introduction of computers and video display terminals into their office.

Dr. Johansson – who was then head of the Experimental Dermatology Unit at the world-famous Karolinska Institute – investigated, and noted a constellation of symptoms that included skin problems, chest pain, memory loss, fatigue, headache, dizziness and nausea. Reporting that the damage was similar to that caused by ultraviolet radiation, Johansson deemed the syndrome “screen dermatitis.”

In his groundbreaking work, Johansson was able to demonstrate that radiation from computers causes detectable changes in the skin of “normal” people – those who do not exhibit any other symptoms of electrosensitivity.

To learn more about this topic and, most importantly, how to minimize your exposure – join us on the next NaturalHealth365 Talk Hour with Jonathan Landsman and Dr. Olle Johansson.

To hear this FREE show – visit https://www.naturalhealth365.com and enter your email address for show details.

New research: EMFs contribute to antibiotic resistance

Dr. Johansson has long maintained that EMF pollution causes cellular changes – and suggests that cell phone use could be spurring the rise in asthma and allergies. Mast cells, which produce histamine in response to allergens, double their output in the presence of cell phone frequencies.

In addition, he notes that microwaves can cause toxins to cross the blood-brain barrier and initiate Alzheimer’s disease and dementia – thereby creating the perfect storm for a prematurely senile population.

And now, just-published research reveals yet another potential threat from EMF pollution …

A shocking new study published in the international peer-reviewed journal Dose Response demonstrated that bacteria exposed to mobile phone and Wi-Fi radiation turned resistant to antibiotics. Dr. Johansson warns that this phenomenon could exacerbate the growing problem of antibiotic resistance – which has already been deemed a “global health crisis” by the World Health Organization.

Don’t miss the next NaturalHealth365 Talk Hour, because as Dr. Johansson points out: “we have no built-in protection against microwaves.  But, when properly educated, we can minimize our exposure.

Discover the suppressed truth about the real health threats of EMF pollution – Sun. Oct. 22

This week’s guest: Olle Johansson, PhD, world-class expert about the effects of electromagnetic frequencies

Olle Johansson, PhD is a neuroscientist, writer, researcher and electrosensitivity pioneer. With over 40 years of work experience at the Karolinska Institute in the Department of Neuroscience, Dr. Johansson has published more than 600 articles, reviews, book chapters, statements and commentaries within the fields of basic and applied neuroscience, epidemiology and biophysiology.

Image: BREAKING NEWS about cancer, bacterial sensitivity and EMF pollution

Legalizing cannabis would dramatically improve public health while depriving criminal gangs of a major revenue source, says U.K. political leader

Image: Legalizing cannabis would dramatically improve public health while depriving criminal gangs of a major revenue source, says U.K. political leader

(Natural News) Former Deputy Prime Minister Nick Clegg thinks that cannabis should be legalized across the United Kingdom. He contends that legalization will bring in $1 billion in annual tax revenue while depriving criminal gangs of a major revenue source. He also believes a standard, regulated product would prevent purchases of high THC skunkstrains that are dominating the black market.

Prohibition of cannabis sativa around the world has resulted in mass incarceration, widespread paranoia between people and law enforcement, loss of privacy and property, unnecessary violence and death. Yet more people smoke the plant than ever before. The latest data estimates that two million people in England and Wales smoked cannabis in 2016. Prohibition of this plant has only helped finance criminal drug gangs while wasting valuable court system time and jail cells. Why are non-violent people being locked up over this? In the U.K., anyone caught in possession of cannabis could face up to five years in prison. Dealers can face 14 years in prison. All this racketeering could be put to an end with legalization. Isn’t it time to accept this plant as part of who we are and end all the human separation?

Prohibition has also encouraged growers to breed the cannabidiol (CBD) out of the plant, while maximizing the tetrehydrocannabinol (THC) content (the psychoactive part of the plant). This has led users to become dependent on the high, while missing out the benefits of the plant.

Opponents to legalization fear that legalization sends the wrong message about drug use. Mr. Clegg argues that legalization would help remove super strength “skunk” TCH strains from the streets. Making cannabis legal would improve public health, he contends. If cannabis was sold over the counter, then criminal gangs would no longer be able to profit from illegal sales, either.

Mr. Clegg asserts, “The opponents of regulation should ask themselves this: what other public health problem do we contract out entirely to organized criminals? Instead of looking for real solutions, they expect us to believe that the criminal law will prevail, despite no evidence that this approach has ever worked anywhere in the world.”

Mr. Clegg takes it a step further and proposes that the U.K. sell the cannabis in standardized, plain packaging. This would do two things. First, it would lessen demand and make getting high less enticing. Second, it would ensure that users aren’t getting a “skunk” strain, bred just for the high. Britain’s illegal drug market is now saturated with “skunk” cannabis strains. Figures estimate that skunk varieties make up 80 percent of the black market. The demand for and dependence on this highly modified form would dissipate if standardized cannabis extracts were made available over the counter. The standard wouldn’t contain tobacco, additives or other drugs. Legalization and proper regulation could clean up the underground cannabis market, helping rid high THC strains and synthetic forms that are tied to mental health issues. (Related: Read more news on health freedom at HealthFreedom.news.)

“Regulation would allow us to control the product, capping maximum strength and requiring that all varieties contain CBD,” says Mr. Clegg. “Labeling requirements would end the lottery where cannabis users have no idea what they are buying.” King’s College London experts said in 2015 that the most potent forms are responsible for new cases of psychotic mental illness. Legalization would end the guesswork of what people are really smoking and could help put an end to the “reefer madness.”

People everywhere should be free to enjoy their time and connect with nature how they deem fit. Cannabis possesses many healing virtues, and if legalized, could dramatically improve public health. (Related: Learn more about the healing virtues of this sacred plant at CannabisCures.News.)

Image: Legalizing cannabis would dramatically improve public health while depriving criminal gangs of a major revenue source, says U.K. political leader

How to Treat Back Pain Without Dangerous Drugs

By Dr. Mercola

Back pain is a common health issue today that affects at least eight out of 10 people. It is a prevalent problem among Americans. In fact, statistics from the American Chiropractic Association (ACA) reveal that at least 31 million Americans experience lower back pain at any given time.

The ACA report also says that:

  • One-half of all working Americans admit to having back pain symptoms each year.
  • Back pain is one of the most common reasons for missed work. In fact, it is the second most common reason for visits to the doctor’s office (next to upper-respiratory infections).
  • As many as 75 to 85 percent of the population will experience a back problem at some time in their lives. In most cases, this pain is mechanical in nature – it is NOT caused by a serious medical condition, such as inflammatory arthritis or fracture.

Chronic back pain has become such a debilitating problem – and it’s costly, too. According to the ACA, Americans spend at least 86 billion dollars each year on back pain—and that’s just for the more easily identified costs!

I cannot stress enough that preventing or treating disease is possible without the intervention of medications. The same is true for back pain. You only need to address the root cause of the problem by changing your lifestyle and the way you eat and move.

Below is a discussion of the potential causes of back pain, my recommendations for back pain treatment, and how you can alleviate this problem without putting any additional burden on your health.

What Are the Common Causes of Back Pain?

Accidents and sports injuries are the most common causes of chronic back pain. But sometimes, even simple activities or movements – like bending over to pick up an object from the floor – can trigger pain.

There are also a number of other factors that can increase your risk of back pain, such as:


Poor posture Poor physical conditioning facilitated by inactivity Internal disease, such as kidney stones, infections, blood clots
Obesity – According to a study posted in the Journal of American Epidemiology, overweight and obese people had a higher prevalence of low back pain than non-overweight individuals.1 Psychological/emotional stress Osteoporosis or bone loss (as measured by the Z-score and not the young adult-based T-score)

A Sedentary Lifestyle and Too Much Sitting Put You at Risk of Back Pain – and Much More

There is one common denominator among most patients who suffer from severe cases of chronic pain: sedentary lifestyle. A majority of back, neck, and other muscle pains are related to imbalanced distribution of force throughout your body, which is created by working or staying in unnatural positions for extended periods.

What’s more, prolonged sitting and poor posture are major risk factors of not only back pain, but also of weight gain, obesity, joint problems, nerve problems like carpal tunnel syndrome, and other debilitating diseases. In fact, mounting research found that prolonged sitting is now an independent risk factor for poor health and premature death—even if you exercise regularly!

To learn more about the dangers of too much sitting and the importance of regularly getting out of your chair, I recommend you to see my interview with Dr. Joan Vernikos, author of Sitting Kills, Moving Heals and former director of NASA’s Life Sciences DivisionDr. Vernikoswho was one of the primary doctors that ensured the health of the astronauts as they went into space, gives a very intensive explanation on how you can simply and easily counteract the ill effects of sitting.

The Price You Pay for Poor Emotional Health

There’s increasing evidence that back pain and other types of pain may be exacerbated by psychological or emotional issues. It is my experience that emotional health and your ability to effectively address your stress is an essential component for optimal health, and can have a major influence on whether or not you’re effectively eliminating your pain.

If you have any underlying emotional issues and unresolved trauma, it can profoundly influence your health, particularly in terms of physical pain. A 2004 study on back pain supports this theory. Its researchers followed 100 patients over the course of four years. All of the patients, who were back pain-free at the start of the study, underwent psychological tests. Afterwards, the researchers compared which of the participants remained pain-free and which ones developed back pain.

According to the results, the people who scored poorly on the psychological tests were three times more likely to report having experienced back pain by the end of the study.

Many health experts from various fields of medicine agree that emotional and psychological trauma has severe effects on a person’s risk of acquiring chronic pain. One example is Dr. John Sarno, a psychiatrist who uses mind-body techniques to treat patients with severe low back pain. He specializes in helping individuals who already had surgery for low back pain but did not get any relief.

This is one tough group of patients – yet Dr. Sarno has a greater than 80 percent success rate! He uses techniques like the Emotional Freedom Technique (EFT), an acupuncture-like technique that stimulates meridian points throughout your body. Read more about EFT. Sadly, many people dismiss these types of treatment strategies simply because they seem “too simple to be effective.” Unfortunately, they believe that in order to get back pain relief, they need to undergo radical treatment or take medications.

The Dangers of Drugs for Back Pain Treatment

Back Pain Medications

What’s more, medications touted to provide back pain relief are saddled with severe side effects. For example, NSAIDs, one of the most commonly prescribed drugs on the market, not only put you at a two- to four-fold higher risk of heart attack, stroke, and other cardiovascular problems, but may also cause:

  • Severe gastrointestinal problems, like digestive tract bleeding
  • Increased blood pressure
  • Kidney problems

Be mindful that these life-threatening side effects of painkillers are not restricted to prescription NSAIDs like Celebrex, but may also come from over-the-counter drugs like aspirin, Advil, and Motrin.

Opioid painkillers like OxyContin, which are also commonly prescribed for back pain relief, also have a highly addictive nature. In fact, opioids are among the most commonly abused prescription drugs today, and are a leading contributor to the increasing rates of fatal prescription drug overdoses. This is why back pain is now one of the primary reasons why so many American adults get addicted to painkillers.

The bottom line is that painkillers always come with risks. Unfortunately, if you consult your conventional physician about your chronic back pain, he will often prescribe a long-term treatment plan that may include anti-inflammatory drugs, muscle relaxants and possibly other types of pain medication or even anti-seizure drugs – a poisonous chemical cocktail that will put your health at severe risk!

Is Your Physician Prescribing This Expensive But Dangerous Drug for Back Pain?

Big Pharma recently began promoting Humira, an expensive drug with a price tag of nearly 20,000 dollars a year. Humira is touted to help treat ankylosing spondylitis, a chronic inflammatory disease of the axial skeleton, which includes the spine. It is outrageous how drug companies promote this dangerous drug for an exceedingly rare cause of low back pain – one that is only responsible for less than a tenth of a tenth of one percent of low back pain! What’s more, Humira may cause severe side effects, such as:

    • Tuberculosis
    • Serious infections
    • Increased risk of lymphoma and other cancers
    • Hepatitis B infection
    • Allergic reactions
    • Liver, nervous system, and blood problem
    • Heart failure
    • Immune reactions, such as lupus-like syndrome
    • Psoriasis

Back Pain X-Ray

This is just the short list; Humira may have even more damaging effects on your health only to emerge later through post-marketing surveillance in exposed populations who are being forced to act as living guinea pigs.

Cut Your Risk of Back Pain Right from the Start!

As with any health condition or disease, preventing back pain is better than trying to cure it after it has set in, and may be too late. So even if you’re not experiencing back pain symptoms, I would recommend you follow these simple tips:

  1. Always stretch before any strenuous physical activity. In fact, I strongly advise you to engage in a regular stretching program. My favorite is active isolated stretching (AIS), developed by Aaron Mattes. It’s completely different from the traditional type of stretching, and is a great way to get flexibility back into your system.
  2. Do not slouch when standing or sitting.
  3. If you spend most of your time sitting, pay careful attention to consciously sucking in your belly and rotating your pelvis slightly up. At the same time, you should keep your head back, with your ears over your shoulders and your shoulder blades pinched. This posture will keep your spine in proper alignment. Do this every hour you’re sitting, holding the muscles tight for several minutes.
  4. Sit in chairs or car seats with good lumbar support.
  5. Switch your sitting positions often. I would also recommend periodically walking around or gently stretching your muscles to relieve tension.
  6. Avoid bending over without supporting your back.
  7. Wear comfortable, low-heeled shoes. Women should also refrain from wearing heels all the time.
  8. Sleep on your side to reduce any curve in your spine. You should also sleep on a firm surface.
  9. When weight-lifting using your legs, always keep your back straight.
  10. Maintain an optimal weight.
  11. Quit smoking. Smoking reduces blood flow to your lower spine, causing the spinal discs to degenerate.
  12. Get enough vitamin D from sun exposure daily, as vitamin D helps keep your bones, including your spine, strong.
  13. Drink plenty of water to enhance the height of your intervertebral disks. Since your body is composed mostly of water, staying hydrated will keep you fluid and reduce stiffness.

How to Relieve Back Pain Naturally

If you are already suffering from chronic back pain or pain of any kind, you should understand that there are many safe and effective alternatives to prescription and over-the-counter painkillers, though they may require some patience. Here are some strategies I highly recommend:

Chiropractic Care

Chiropractic Care for Back Pain

The problem is that a lot of people ignore chiropractic care, thinking that it’s just “pushing bones into place.” However, there’s a whole lot more to chiropractic care. In fact, one of the basic foundations of this health system is “vitalism” – recognizing that the human body has an innate healing intelligence or ‘life force’ that guides and directs your body’s healing process.

Qualified chiropractic, osteopathic, and naturopathic physicians are reliable, as they have received extensive training in the management of musculoskeletal disorders during their course of graduate healthcare training, which lasts between four to six years. These health experts have comprehensive training in musculoskeletal management.

Many studies have confirmed that chiropractic management is much safer and less expensive than allopathic medical treatments, especially when used for low-back pain treatment.

What’s more, researchers have also found that chiropractic adjustments may affect the chemistry of biological processes on a cellular level. Chiropractic care can affect the basic physiological processes that profoundly influence oxidative stress, immune function and DNA repair. This means that aside from addressing any immediate spinal misalignment that might cause back pain, chiropractic care can also help address, prevent and treat deeper dysfunctions in your body.

Interrupt Your Sitting… Or Better Yet, Sit As Little As Possible

I’ve previously recommended standing up and doing some exercises at your desk to counteract the negative effects of sitting. But after my discussion with Dr. James Levine, author of Get Up!: Why Your Chair Is Killing You and What You Can Do About It, I’m convinced that standing for 10 minutes for every hour of sitting is really the bare minimum, BUT it’s still far from ideal. What I was doing wasn’t enough; In fact, I really believe the answer is to stand up as much as possible.

Now I have implemented a new modification to my lifestyle, and that is to sit as little as possible, at least less than an hour a day.

I recently went on a coast to coast, 6,000 mile tour, and decided to try an experiment: I avoided sitting as much as I could. For example, in one room, I placed the mini fridge on the desk to make a modified standing desk. In the other room, I used a waste paper basket on another desk. By doing this, I was able to reduce my 12 to 14 hours of daily sitting to just under an hour.

I noticed one incredible effect after doing this experiment: the back pain I’ve struggled with for many years simply disappeared! Normally, it would start after I’d walk or stand for more than 30 minutes, but after I reduced my sitting, the pain vanished.

I have also incorporated walking at least 10,000 steps a day, in addition to my regular fitness regime. I encourage you to get a reliable fitness tracker that would help you track how much you walk every day. Some fitness trackers also record how much sleep you’re getting, and can help motivate you to get to bed earlier so you can get eight hours of sleep.

Exercises for Back Pain

Exercise and being physically active help strengthen the muscles of your spine, radically reducing back pain. Here are some exercise routines that can specifically target back pain:

Foundation Training

One of the best back pain exercises I recommend is Foundation Training, created by chiropractor Dr. Eric Goodman. He developed it to address his own chronic back pain.

Foundation Training exercises are simple but powerful structural movements that help strengthen and realign your body posture and address the root cause of lower back pain, which is related to weakness and imbalance among your posterior chain of muscles that are caused by a sedentary lifestyle and too much sitting.

Foundation Training focuses on your core – the part of your body connected to your pelvis, whether above or below it. These include your hamstrings, glutes, and adductor muscles. Foundation Training teaches all these muscles to work together through integrated chains of movement, which is how you’re structurally designed to move, as opposed to compartmentalized movements like crunches.

Every exercise included in Foundation Training lengthens the front of your body, which is over-tightened, and strengthens the back of your body, helping you stand tall and move with grace and flexibility.

Anyone who wants to do Foundation Training must learn “The Founder,” the key basic exercise. The Founder disperses your weight through the posterior chains, helping to reinforce proper movement while strengthening the entire back of your body. This excellent exercise can help reverse the effects of frequent and prolonged sitting that may lead to back pain. To learn how to do the Founder, watch this video:

Gokhale Method

Created by “posture guru” Esther Gokhale, this method allows you to rediscover your primal posture, which is the way your body was designed to stand, sit, and move. Her techniques teach you how to sit, lay, stand, and walk with proper posture. The Gokhale Method course is just six lessons long, each one lasting 1.5 hours if done in a group, or 45 minutes for one-on-one sessions. One of the best parts of this method is that you can learn everything you need to know to make you completely independent: you won’t have to see a chiropractor on a regular basis or hire a Pilates trainer for the rest of your life to help you manage your pain.

For about this technique and demonstrations of the exercises, please read my previous article, “The Gokhale Method: Banish Pain by Relearning Proper Posture.”

Egoscue Exercises

Egoscue Exercises, a series of stretches and special exercises that help restore your muscular balance and skeletal alignment. I often spend at least one hour or more doing an Egoscue exercise called “The Tower.” It’s simple – you only need to lie on the floor and allow your pelvis and thoracic spine to relax. I found this exercise tremendously helpful for treating my chronic low back pain, which is now gone.

High-Intensity Interval Training

You should also include high-intensity sessions, like Peak Fitness, in your exercise routine, although you only need to do these once or twice a week at the most. You should also include exercises that not only challenge your body intensely, but also promote muscle strength, balance, and flexibility. Remember to build up your abdominals to avoid back pain. And, as mentioned above, always do some stretching and warm-ups before engaging in strenuous physical activity.

Remember, though, that just because you exercise regularly doesn’t mean that you can justify your long hours spent sitting. In fact, even if you’re fairly physically active, you may still succumb to back pain and other health problems if you spend most of your day behind a desk or on the couch. This phenomenon is called the “active couch potato effect.” In order to avoid this, you must make it a habit to break the pattern of sitting as frequently as possible. Dr. Goodman says:

“Stand up throughout the day to stretch your body appropriately, the way it is meant to be stretched. The simple act of standing as tall as possible for a minute or two will help break the pattern of sitting, as long as you repeat it frequently. Be sure that while standing you take full deep breaths to expand your torso as well. We often have very shallow breath while we sit, counter that with big deep breaths as often as you can throughout the day.

My opinion is that people should not go longer than 30 minutes in a chair without standing, deep breathing, walking and stretching. If you think I am crazy for asking that much of you, then I suggest you not go longer than 20 minutes.”


Yoga for Back Pain


Getting a massage is another simple strategy I recommend to help ease not only your back pain (and other types of pain), but anxiety as well. Massage offers real health benefits that are being recognized even by conventional hospitals, making it a standard therapy for surgery patients. Massage releases endorphins that help induce relaxation, relieve pain, and reduce levels of stress chemicals, such as cortisol and noradrenaline. It also reverses the damaging effects of stress by slowing your heart rate, respiration, and metabolism and lowering raised blood pressure.
Massage can:

Ease your tense and knotted muscles and stiff joints, improving mobility and flexibility Relieve pain caused by migraines, labor, fibromyalgia, and even cancer
Relax and soften your injured and overused muscles, reducing spasms and cramping Stimulate your lymph system, which is your body’s natural defense against toxic invaders
Reduce recovery time for strenuous workouts and eliminate subsequent pains of the athlete at any level Provide arthritis pain relief by increasing joint flexibility
Reduce and realign scar tissue after healing has occurred Reduce post-surgery adhesions and edema
Boost your level of alertness and attention Contribute to shorter labor and reduce tearing for expectant mothers
Decrease symptoms of PMS Reduce stress, anxiety and depression, and ease insomnia

K-Laser Therapy

Some people immediately think of having back surgery just to alleviate the pain, but I strongly advise against it unless you’ve exhausted the other treatment options mentioned above. However, if none of these strategies work, I advise you to try K-Laser – it’s just that good.

Infrared K-Laser therapy works by stimulating the cytochrome oxidase enzyme in your cells’ mitochondria. It enhances microcirculation and stimulates the red blood cell flow in the area being treated. K-Laser therapy helps reduce pain and inflammation and enhances tissue healing in hard and soft tissues, including your muscles, bones, and ligaments. It also returns venous and lymphatic function, as your tissues become oxygenated.

I highly recommend K-Laser because it is the only Class 4 therapy laser that utilizes three infrared wavelengths that can deeply penetrate into your body to reach areas like your spine and hip. It also costs just a fraction of surgery and does not have any detrimental side effects – a great advantage, since surgery can not only have life-threatening side effects, but also exposes you to dangerous hospital infections.

Structural Decompression Breathing

Dr. Goodman also advises structural decompression breathing to improve posture and eliminate back pain. When done properly, it will help lengthen your hip flexors, stabilize your spine, and support your core using transverse abdominal muscles. This strengthens your back and keeps your chest high and open. Here’s how to do structured decompression breathing:

      1. Whether sitting down or standing, put your thumbs at the base of your rib cage, positioning your pinkies at the pointy bones at the front of your waist. Think of the space between your fingers as a measuring stick.
      2. Pull your chin back so your chest is lifting upwards. Take three slow deep breaths as instructed below.
      3. The distance between your thumbs and pinkies should increase as you breathe in.
      4. When you breathe out, tighten your abdominal muscles so your torso will not collapse back down. This is the most important step: do not let your torso drop back down towards the pelvis as you exhale. It should be challenging, allowing you to feel your abdomen engage as you exhale.

Do this exercise for 30 seconds or so, and then resume your normal seated position. Over time, your muscles will get stronger, and your seated posture will gradually improve.

Other Strategies to Eliminate Chronic Back Pain (and Other Types of Pain)

In addition to the tips above, I also recommend these simple and natural ways to prevent and relieve back pain:

  • Get sufficient high-quality, animal-based omega-3 fats. Omega-3 fats are precursors to mediators of inflammation called prostaglandins. One of the best sources of omega-3s is krill oil supplement. The omega-3 fats EPA and DHA contained in krill oil have been found in many animal and clinical studies to have anti-inflammatory properties. Unlike fish oil, krill oil does not pose any toxicity and rancidity to your body, which may only damage your health. It is also far lower on the food chain, making it far less likely to accumulate environmental chemicals and toxins.
  • Eliminate or radically reduce your intake of grains and sugars, especially fructose. Excessive intake of grains and sugars will elevate your insulin and leptin levels primarily through causing your body to be resistant to them, resulting in the increase of inflammatory prostaglandin production.
  • Optimize your vitamin D (through regular and appropriate sun exposure) and vitamin K2 levelsThese nutrients will help prevent the softening of your bones that can often lead to lower back pain.
  • Ground yourself. Grounding, also known as Earthing, can help decrease inflammation in your body and relieve back pain and other types of pain. By walking barefoot on wet grass or sand, your body gets an adequate supply of electrons from the earth. These electrons are the “ultimate antioxidants” that act as powerful anti-inflammatories, and help your immune system function optimally. Walking barefoot is also a great way to strengthen your feet and arches.

As for back pain management, I suggest trying these natural solutions that provide excellent pain relief without any of the health hazards that pain medications often carry:

  • Astaxanthin – This is one of the most effective oil-soluble antioxidants known to man today. Astaxanthin has very potent anti-inflammatory properties. In some cases, it may even be more effective than NSAIDs. You may need to take high doses of this antioxidant (as much as eight milligrams a day), though, to achieve this benefit.
  • Ginger – This anti-inflammatory herb has pain relief and stomach-settling properties. Steep fresh ginger in boiling water to make a delicious and fragrant tea. Grating and adding it to your vegetable juice is a good idea as well.
  • Curcumin – This is the primary therapeutic compound found in the spice turmeric. A study of osteoarthritis patients revealed curcumin’s pain relief effects: individuals who added 200 milligrams of curcumin a day to their treatment plan were found to have reduced pain and increased mobility. In fact, over 50 clinical studies have proven curcumin’s potent anti-inflammatory activity. There are also four studies that demonstrated its ability to reduce Tylenol-associated adverse health effects.
  • Cayenne cream – Also known as capsaicin cream, this is a spice made from dried hot peppers. It alleviates pain by depleting the body’s supply of substance P, a chemical component of nerve cells that transmits pain signals to your brain.
  • Boswellia – Also called boswellin or “Indian frankincense,” this herb has been prized for thousands of years for its powerful anti-inflammatory properties. This is one of my personal favorites, as I have seen it work well with many of my rheumatoid arthritis patients.
  • Bromelain – Found in pineapples, this protein-digesting enzyme is a natural anti-inflammatory. Bromelain can be used in supplement form, but eating fresh pineapple may also be helpful. Most of the bromelain is found within the pineapple’s core, so make sure you leave a little of the pulpy core intact when you eat the fruit.
  • Cetyl myristoleate (CMO) – An oil found typically in fish and dairy butter, CMO acts as a “joint lubricant” and an anti-inflammatory. I use a topical preparation for myself to relieve ganglion cysts and alleviate mild annoying carpal tunnel syndrome that flares up when I type too much on non-ergonomic keyboards.
  • Evening Primrose, Black Currant, and Borage Oils – The fatty acid gamma linoleic acid (GLA) found in these oils is useful for treating arthritic pain.

I strongly advise you to try these simple but successful back pain relief alternatives. Not only will they treat the underlying causes of back pain, but they can also spare you from additional harm, unlike pharmaceutical or surgical “Band-Aids.”

11 Unbelievable Habits Of People With Hidden Depression (#9 Is So Sad)

Depression is a serious psychological disorder that affects more and more people each year. People with hidden depression are battling their demons internally within themselves, without anyone knowing.

In the age of superficiality, we avoid telling other people our issues that causes us to bottle them inside us. Unfortunately, many people think this the remedy. If you’re reading this you must know about someone who does this, or maybe you’re even here for yourself. We’ll cover habits that depressed people have, and you’ll be shocked to find out that these aren’t your common habits.

 1. They are talented and like to express themselves

There are a lot of famous people who have struggled with depression. The pain fuels their emotions and becomes are source of inspiration for them. A lot of comedians use jokes to make their ache go away. Robbin Williams, Jim Carrey, Louis C.K., Bill Hicks, Sarah Silverman are just a handful.

2. They are purpose seekers

A lot of us question our purpose in life. People with depression do this a lot, because their anxiety levels are so high that they’re obsessed existential questions about themselves.

3. Sometimes they have secret cries for help

We all someone to help us sometimes. If you see someone being weak, looking like they want to cry a river but are hesitating, please offer to talk to them. Once you connect a bond, trust builds up. You need to take action but not push too much and gradually obtain trust, which can help them fight their depression.

4. They have unusual sleeping patterns

People with depression can stay in their bed and sleep for days. There are times when all they want to do is sleep and other times when they can’t shut their eyelids.

5. Usually they have abandonment issues

Anyone that’s been abandoned knows how much this hurts. When an important figure leaves your life abruptly, the ache is unbearable. People with depression take the ache to another level. Their fear of abandonment causes them to curl up inside and avoid people so that no one walks from their life again.

6. They create their own remedies

The may choose different things to help cope with their depression sort of like in the form of a lifestyle remedy. This can be going to the gym, listening to music, strolling through the park or anything similar.

7. They have strange eating habits

That’s right, depression affects eating too. Most people think that people with depression eat less or even not at all, but people with depression can also eat too much. Their eating pattern changes, sometimes they can eat everything in the fridge and other times they can’t put a bread crumb in their mouth.

8. They always think of the worst case scenarios

A high intelligence seems to be linked with depression, which seems like a curse and a blessing at the same time. They are able to respond to any type of lemon life throws at them. The positive thing is that they are usually great problem solvers.

9. They always fake to act happy

In order to hide their emotions, people with depression have mastered hiding their mood by simply faking a smile. They bottle their demons because they are afraid that they may bring others down if they let them rise to the surface.

10. Creating cover-up stories is like their profession

A person with hidden depression can develop an elaborate excuse for just about anything. They can skip a doctor’s appointment or not return calls for days, and then come up with an unbelievable story to avoid attention towards their pain.

11. They can’t stop their brains from thinking

So many thoughts go through their head because they live their lives at high speed. They deeply analyze everything and go so deep they can’t stop their brains from thinking.

If you or someone you know is suffering from depression either try to offer them help or try to find help. We’re all stronger when we fight together. Not one battle has ever been won by a single person. Allow for people who love you to help you and remind yourself that you aren’t a burden to them.



8 Facts You Probably Don’t Know About Fibromyalgia. Everyone Should Know.

Anyone who suffers from fibromyalgia is familiar with the common symptoms — aches and pains, chronic fatigue, brain fog, etc. — but here are some facts about the disease you may not know. We’ve put together this list with help from fibromyalgialiving.today and verywell.com.

1. Fibromyalgia is the most common pain disorder in the U.S.
It’s been estimated that more than five million people suffer from fibromyalgia in the states, of which 80 percent are women. However, many of these people don’t yet know they have the disease. The condition is notoriously difficult to diagnose as the symptoms can mimic many other diseases and many doctors can be dismissive of a patient’s symptoms.

2. Digestive disorders can be a signal of fibromyalgia. 
It’s estimated that around 70 percent of fibromyalgia patients also suffer from digestive conditions such as IBS, so paying attention to these early warning signs can help with diagnosis. Changing your diet so you don’t consume food or drinks that upset your stomach can help to ease flares.

3. Fibromyalgia can cause heightened senses.
We know that pain sensitivity in fibromyalgia patients is heightened, but other senses may also be on high alert. You may find yourself very sensitive to sound, smell, and light, and overly sensitive to touch.

4. Some patients may experience excessive sweating. 
Many fibromyalgia patients react to the body heat caused by pain by sweating profusely. This can be countered by certain medications and if the problem is very bad, botox can be useful.

5. Vitamin D deficiency is common.
Vitamin D is vital for health and general well-being, so it probably doesn’t come as a surprise to learn that around half of fibromyalgia sufferers have a vitamin D deficiency. Speak to your doctor to check your levels and find out if you need to take supplements.

6. It’s a psychological and physical disease. 
Most fibromyalgia patients will report psychological symptoms as well as the physical ones such as pain and fatigue. Brain fog is a very common symptom of fibromyalgia, as are depression and anxiety. Brain fog leads to problems with memory, concentration, organizational skills and other cognitive problems.

7. Fibromyalgia is often a secondary condition. 
Fibromyalgia can be a primary health condition but many fibromyalgia patients also suffer from other chronic illnesses such as rheumatoid arthritis and lupus.

8. Not all fibro patients experience the same symptoms. 
There are so many different ways that fibromyalgia can affect a person that patients may suffer a myriad of different symptoms with each having a unique experience of the disease.

Source: www.fibrowomen.me

This is CRPS or The “Suicide Disease”

When I first received my diagnosis of complex regional pain syndrome I had never heard of this disease.

When I first started researching this disease the more frustrated I became. For CRPS being the most painful condition known to the medical community (see pain index below) there is very little research done. No definite known cause, no diagnostic test, no proven treatment course to follow, no cure.



That does not mean those diagnosed with CRPS are without hope or crippled for the rest of their lives. The more I researched the disease the more I was able to understand what was going on at the visible level as well as at the molecular level.

From what I understand, CRPS is speculated to be caused by minor (type 1) or major (type 2) nerve damage. CRPS does not affect everyone. For those that it does it usually starts in a limb that has been injured, has pain disproportional to the injury, and slow to heal. (This describes every injury I’ve every obtained). CRPS spreads to different parts of the body in 70% of cases. Systematic CRPS where the entire body is affected is possible, but rare.

The symptoms associated with CRPS are due to the constant “on” state of the body’s alarm system. Nerves send messages (I like to picture them as balls) all the time and the brain interprets which to respond to. In the case of CRPS the nerves in affected areas send too many pain messages to the brain. The NMDA receptors (I like to picture these as baseball gloves catching the ball messages) in the brain are over-sensitive and respond to ALL of these signals. The brain’s pain response is to protect the body against a threat to the body and respond with pain if there is one. In the case of CRPS there is no threat, but the brain is responding with pain.



The body’s response to the perceived threat are the visible and invisible symptoms of CRPS:

  • Constant burning pain in affected area/extremity
  • Disproportionate pain in the affected area
  • Increased pain due to stimuli such as temperature change, sound, vibration, touch, movement of joints
  • Increased or decreased nail and/or hair growth in the affected area
  • Thin, glossy skin
  • Osteoporosis
  • Weakness
  • Coordination loss and/or incorrect perception of the affected area in space

The autoimmune responses in this condition include:

  • Swelling of the area
  • Excessive sweating in affected area
  • Changes in skin temperature and/or skin color (can change white, red, or blue) of affected area
  • Joint stiffness, swelling, damage

Symptoms can differ per person and can also change over time. This makes this disease difficult for physicians to pinpoint. The most common symptoms are pain, swelling, color change (usually redness), change in skin temperature, and hypersensitivity to cold and touch.Complex Regional Pain Syndrome can not be treated, but the pain can be managed with lifestyle, diet, medication, and physical therapy.

Not all CRPS symptoms are visible to others. That’s one of the problems with “invisible diseases”. Many people think if they can’t see the pain you are in or each and every one of your symptoms then you must not be that sick.

Source: silentiousdreamer.com

Cannabis May Be Best Treatment For Fibromyalgia, Survey Finds

A new survey from the National Pain Foundation suggests medical marijuana may top currently available pharmaceuticals for treating fibromyalgia.

The survey, conducted online, asked more than 1,300 patients with the chronic pain disorder to rate the effectiveness of treatments that they’ve tried. Medical marijuana was compared with the only three drugs approved by the FDA for fibromyalgia: Savella, Lyrica and Cymbalta.

Just 8% of patients that tried Cymbalta and 10% that tried Lyrica or Savella found the drugs to be “very effective” for managing symptoms of the disorder.

For each of the three drugs, over 60% of patients reported that it “does not help at all.”

On the other hand, 62% of patients who tried medical marijuana found it to be “very effective.” Another 33% said it “helps a little,” and only 5% felt that using cannabis for fibromyalgia “does not help at all.”

“I’ve found nothing that has worked for me, apart from marijuana,” explained one patient in the survey. “Nothing but medical marijuana has made the greatest dent in the pain and mental problems,” wrote another.

Fibromyalgia is a disorder of the central nervous system that affects 2-4% of the population, predominately females. But while scientists still puzzle over the true cause of fibromyalgia, the latest findings shouldn’t come as much of a surprise.

In a 2011 study conducted by Spanish researchers, patients who used cannabis showed improvements in pain, stiffness, relaxation and perception of well-being.

“The use of cannabis was associated with beneficial effects on some fibromyalgia symptoms,” noted the authors.

Likewise, a 2012 survey found that 1 in 8 Canadians living with fibromyalgia relies on marijuana to cope with their symptoms.

“We think that there’s probably a role for that class of compounds, the cannabinoids in general,” explains Dr. Mark Ware, associate professor of anesthesia at McGill University and co-author of the Canadian survey. “It’s just a question of working out how that’s going to be put into practice,” he adds.

An earlier study by Dr. Ware and his team revealed that nabilone, a pill containing marijuana’s active ingredient, THC, could help fibromyalgia sufferers sleep better. Nabilone has also been shown to reduce pain and improve quality of life scores in patients with the disorder.

Still, some patients prefer natural cannabis over synthetic versions, which are known to have more potent side effects.

“I have patients with a range of pain syndromes who have failed all their other treatments and for whom herbal cannabis has been the only reasonable option that they have that controls their symptoms,” says Dr. Ware.


Does Nerve Damage Play a Role in Fibromyalgia?

In a recent study of patients suffering from fibromyalgia, nearly half of the patients were recorded as having moderate to severe nerve damage in their skin cells.

The nerve damage done to the nerve fibers has been deemed small-fiber polyneuropathy, or SFPN. Small-fiber polyneuropathy is caused by a few specific medical conditions.

Currently, there is no known cause of fibromyalgia, so this nerve damage discovery could make some advances in the direction of finding what exactly causes the disorder.

Fibromyalgia disorders differentiate patient to patient but the typical symptoms include widespread chronic pain, extreme fatigue, and hypersensitivity to pain and pressure. The disorder disproportionally affects women in comparison to men.

Looking at nerve damage

There have been some advances made concerning how to properly diagnose the disorder, but its pathology still remains a mystery. Fibromyalgia has some of the same symptoms as small-fiber polyneurotherapy in that small-fiber polyneurotherapy has caused widespread chronic pain in the individuals that have been diagnosed with it.

The study was conducted on 27 adults with the fibromyalgia disorder and a group of 30 healthy individuals that had volunteered for the study. The same tests that are used in the diagnoses of small-fiber polyneurotherapy were used to test the participants of the study. The tests included a physical examination and administration of a questionnaire.


Additionally, the researches administered skin biopsies the help with the evaluation of nerve fibers in the patients’ legs and the monitoring of blood pressure, sweating, and the patients’ heart rates.

Neuropathy was found in very high counts in the fibromyalgia patients, while the group of healthy individuals seemed normal. Thirteen of the 27 fibromyalgia patients were recorded as individuals with reduced levels of nerve fibers density in their skin.

Those some thirteen individuals also had odd autonomic function test results. Because of these results, it was presumed that these thirteen individuals had small-fiber polyneurotherapy.

While the conclusions drawn from this test does not suggest a cause in the development of all fibromyalgia conditions, it does give researchers some evidence as to what causes fibromyalgia in at least some patients.

The fibromyalgia disorder is very intricate, unique, and complex disorder. Its symptoms and severity are different in each patient that it affects. Because of this unique differentiation, there is no one explanation for the development of fibromyalgia.

This process could take months or years before answers are found as to what are the primary causes of fibromyalgia. Before work on a cure of fibromyalgia can be done, researchers must first find what exactly causes the disorder to develop in patients.

This study is currently the one of its kind. The results have recently been published so other laboratories should soon begin creating their own tests and experiments according to the blueprint this study has constructed.

Some may have already started with a few adaptations. The search for a better diagnosis of fibromyalgia is an ongoing one.

And finding better treatments for those individuals that have been inflicted by the fibromyalgia disorder is one of the top priorities when its comes to this unique disorder.

Source: fibromyalgiatreating.com

Fibromyalgia Trigger Points Vs Fibromyalgia Tender Points. Do You Know The Difference?

Yes, there is a difference between trigger points (TRPs) and fibromyalgia tender points. This is essential to know. Especially when it comes to aggravating factors commonly found with trigger points.

It is important to distinguish between the two in order to obtain better understanding and working solutions. A trigger point is actually more than one “point” as it is part of a taut band, much like rubber that is not exactly pliable to touch.

TRP’s can be active or latent. Many people with or without fibro have latent trigger points, actually we all have them. They can come out of “hiding” due to illness, accident or injury. Unlike tender areas of the fibro body, these trigger points can contribute to inflammation.

(Let me also clarify that we do not really refer to trigger points as ‘Fibromyalgia Trigger Points’, they are just trigger points. However, for internet search reasons, we must use this title, as this is part of the myofascial pain that occurs very commonly with fibromyalgia)

How are fibromyalgia trigger points different than fibromyalgia tender points?”

Trigger points are primarily due to myofascial constriction. This constriction causes the pain to radiate to other areas (muscles, tendons, joints) within close proximity. TRP’s do not act alone like the 12-18 tender points. They are “woven” into layers of muscle and fascia and radiate from the central part of each tender point and from the more vulnerable parts of the fibro body

Although the tender points have an 18-point evaluation test, this is not so easy with fibromyalgia trigger points.

Why? Because trigger points occur over MANY areas of the body and often times in layers.

These layers can take place within muscle groups, muscle fibers, tendons and/or near organs that may be compromised in some way.

The other interesting thing is that if you see the standard 18-locations tender points test, it looks pretty cut and dry.However, if you have a fibromyalgia patient map out their radiating trigger points, it can often look like a war zone!!

That is why you might often feel that you were beat up, run over and left with little energy; this kind of radiating and knotting pain takes up a lot of energy within the fibro body.


Common Areas For Fibromyalgia Trigger Points

There are some very common fibromyalgia trigger points within the fibro body around thesternum. That is why people with fibromyalgia often complain of chest pain.

The TRPs in the chest region travel and radiate and can cause heart attack-like pains. (Although, if you do have heart disease, it is important not to confuse the two and be regularly evaluated)

Trigger Points can also be one contributor of pain around the rib area, also known as Costochondritis. This particular symptom is one that tends to wax and wane. However, it can be painful with stabbing and burning sensations around the ribs and lower chest area. When symptoms are waxing, try to find a comfortable position and be sure that under garments are not constricting the upper body.

Because we use our hands and arms often for many daily activities of living, we have to be careful about repetitive motion that we have control over. Carpal Tunnel Syndromecan occur with excess use of computers, cell phones, heavy lifting without proper upper body strength OR even when wearing bracelets and watches. Any of these can perpetuate nerve entrapment or activate trigger points.

Other common fibromyalgia trigger pointsoccur around the back of the head, neck and skull area. These TRPs can radiate pain from the back to the front of the head, even causing sinus pain, TMJ and migraine headaches.

One of the major perpetuating factors to TRP’s in the head area is our environment. We need to be diligent about toxins within our home, the people around us or any place that we regularly reside. Too often, people are surrounded by aggravating factors and may not know it.

The pain from an environmental exposure feels just the same as pain from a physical injury .. so even though it might feel like the pain is stemming from a structural strain or injury, the pain could stem from a toxic exposure which then ‘attacks’ the physical body..
See Chemical Sensitivity for more.)

Two common areas for trigger points that can be interrelated are the pelvic area and down the legs. Abdominal or pelvic congestion can perpetuate pelvic pain and TRPs here. Abdominal surgery can also increase the propensity for trigger points in the pelvic or bladder area.

Bladder symptoms may include spasms or a need to urinate frequently. On the other hand, you might feel a fullness in the bladder/pelvic area and not be able to urinate freely and you may feel a retention within the bladder and lower abdomen.

As I have talked about previously (see Fibromyalgia-Leg-Pain), the Sartorius muscle (longest muscle in the body) is located in the quadrant area of the upper leg and is often a place for radiating pain (especially during a menstrual period or with urinary tract involvement)

This picture illustrates the TRPs here in the Sartorius muscle and how they can affect radiating pain above (pelvic area) and below (knees and legs).

Also, difficulty in ascending OR descending stairs can be attributed to the TRPs in the Sartorius muscle. (I actually have techniques for climbing stairs and you can experiment with safer stair climbing as well by adjusting your body angle when first approaching stairs) 

It is important to note that hamstrings (back of legs) are greatly affected by TRPs in the legs and knees and that working these may be difficult for many people on their own. Follow on the Fibro Fit People facebook page. I have videos where I show various tools for working fascia and trigger points. No worries, there is always more than one way.

Tight hamstrings can greatly exacerbate knee pain …and with fibromyalgia trigger points, we cannot afford that.

Another trigger point that can aggravate the fibro body first thing in the morning is around the fascia on the bottoms of the feet . This area contracts when we are off our feet and resting for many hours.
This can cause the “burning” pain that many people often refer to.

Again, this is one area that responds well to “rolling”. Using a tennis ball or designated foot roller which can be obtained through sports therapy centers or online is very helpful and can also help to relax other parts of the body through the pressure points on the bottoms of the feet.

In fact, these TRPs in the feet can prove to enlighten us and re-affirm the need for safe and effective fitness protocols due to the fact that contraction from prolonged rest periods does not serve us well. (Also visit the article in our site here on Myofascial Release by using the Sitemap on top left)

One way in which I have come to specialize in working with fibromyalgia, is teaching HOW to work around these TRP’s while staying strong and agile. Safe and fibro-specific exercise is so essential when living with fibromyalgia and related conditions AND while aging at the same time.

Follow on the Fibro Fit People facebook page for more support. I have videos there showing various tools and ways to work fascia, trigger points and myofascial pain.

Some additional bodywork I have used and recommend as part of a treatment plan include Rolfing and Bowen. Rolfing is a type of massage technique for working (relaxing) the myofascial tissue. I have found both to be highly beneficial.

Bowen therapy helps to relax and re-align the body, especially the more vulnerable areas of the body affected by fibromyalgia. Bowen is different from traditional massage and it is often advised to avoid other types of bodywork when engaging in Bowen therapy. Check in your area for a qualified Bowen therapist.

Keep in mind that no one can legally claim to be a “rolfer” unless they graduated from the single school that teaches it. The treatment generally consists of a fixed series of sessions; however, the person I worked with was very helpful in arranging the schedule to make it affordable as well as successful.

We must each ‘evaluate’ our individual needs and continue to employ effective tools when it comes to trigger points, because this can be the most debilitating of symptoms when living with fibromyalgia.

Source: http://www.living-smarter-with-fibromyalgia.com