Is Ice Massage The Answer For Relieving My Back Pain?

Is ice massage therapy the answer for relieving my back pain? The answer is yes! If you are experiencing a sore back an ice massage may be just what the doctor ordered. If you are like me and have played a lot of sports you know that coaches usually carry several packets of "instant ice" in their first aid kits.

When there is an injury on the field the first thing a coach reaches for is an ice pack. The coach quickly activates the package placing it directly on the injured area. The ice does several things:

1. It reduces the swelling and inflammation.

2. It temporarily relieves the pain by stopping pain signals to your brain.

3. Prevents damage to injured tissue.

Now if you have a sore back you don't need a fancy ice packet. Just crush some ice, put it in a ziplock bag, wrap it in a towel and place on your sore back. Limit the ice to about ten minutes. Even a bag of frozen peas will work if you are in a rush.

To further improve on using ice to relieve your sore back try an ice massage. Simply take your bag of frozen peas or ice pack, place on the injured area and move it in a circular monition around the sore muscle. Don't put the ice directly on your skin, always have some protective cloth, towel or clothing between the ice an skin. Ice massage is a quick, free and effective way to quickly bring relief to your aching back. Personally I give myself an ice massage at least once a day. Usually after my forty mile daily work commute. On weekends depending on how active I am I may use the ice twice a day.

In my opinion ice massage therapy does work. The fact that coaches use this therapy as "first aid" for an injured player reinforces ice massage's effectiveness. However ice massage does not get at the root cause of your pain. For that you need a program or system that addresses the underlying cause of your pain/injury. Many times the real causes are weak muscles and/or muscle imbalance.

Can Chiropractors Ease An Aching Back?

Every year millions of people visit a chiropractor seeking relief from an assortment of aches and pains. Many of these people are going hoping to find relief from back pain. But can a chiropractor cure your aching back? How effective is chiropractic treatment and is it safe?

Over the years there has been some controversy surrounding the effectiveness and safety of chiropractic treatment. Some of this was due to outlandish claims made by some chiropractors and a certain disdain from the AMA. However today chiropractic treatment is seen as a safe and reliable way to treat pain especially some back pain.

Chiropractic treatment involves manipulation of the spine in the belief that correcting spinal misalignment will bring pain relief. Using his hands the chiropractor with suddenly twist or jerk the spine and/or joint cause an overload of stress on the area. Many times the patient will hear a sudden "pop". Chiropractors may also use heat, cold, ultrasound and massage to help sore muscles relax. This type of treatment works best for those individuals who are suffering from "acute" back problems. These are conditions that are of a relatively short duration such as muscle strains and or pulls. Pain lasting more than three months may indicate a more serious condition beyond the scope of chiropractic care.

Of course see your doctor first before undergoing treatment. Most doctors are willing to work with a chiropractor and most insurance companies will cover the cost, especially if it was recommend by a doctor. All in all chiropractic care has been shown to give some relieve to those living with an aching back. Understand that it may not work or be the correct treatment for you. There are many other programs that do offer effective relief from your sore back by addressing your unique condition and designing specific exercises to correct your bad back.

One of the top rated programs is The Lose The Back Pain System developed by The Healthy Back Institute. This program has helped thousands to lose their back pain for good. The Lose The Back Pain System custom designs a program of specific movements and exercises tailored to your exact needs.

How Does A pinched Nerve Cause Back Pain?

What is a pinched nerve and how does it cause back pain? We have all heard the term either from a doctor or friend. If like me you suffer from an aching back then you maybe a victim of a pinched nerve. All you know is it hurts! All you care about is finding a way to lose the pain. Hopefully this article will help.

A pinched or compressed nerve is what happens when a nerve is irritated because of an injury to the surrounding tissue. In the case of back and spinal conditions the problem is usually from a disc that has bulged out from the vertebrae and is pressing against the root of a spinal nerve. The medical term for this is condition is "radiculopathy". Pressure on this nerve root can send pain radiated down the nerve. In my case a herniated disc in my lower back pressed against my sciatic nerve resulting in pain shooting all the way to my right foot. In addition to pain you may also experience tingling sensations, numbness and cold.

Is there a cure for a pinched nerve? The good news is yes! In most cases taking Tylenol or other over the counter medication, rest and an ice pack will relieve the pain. In more severe cases spinal injections and even surgery maybe necessary. However more and more doctors are recommending physical therapy and/or some form of exercise program in lieu of surgery.

But how do you prevent a pinched nerve? How do you lose the pain and get on with your life? Well the answer is to find a system that strengthens the back and abdominal muscles correcting muscle imbalance. One of the top rated programs is The Lose The Back Pain System developed by The Healthy Back Institute. This program has helped thousands to lose their back pain for good. The Lose The Back Pain System custom designs a program of specific movements and exercises tailored to your exact needs.

Six Ways To Ease Your Back Pain

You have an aching back and following your doctor's advice you are taking an anti-inflammatory and applying ice packs to the sore area. But are there other do it yourself solutions that you could try to eliminates that ache in your back? Below are six easy solutions for your sore back.

1. Use shoe inserts to maintain a good posture. If you shoes are a little worn at the heel, get a new pair.

2. Start an aerobic exercise program, walking and swimming are great for a bad back.

3. If your a guy don't drive with a wallet in your back pocket. Believe me this really works. If your a women lighten your handbag. Or get one that ergonomically fits on your shoulder or back.

4. Use a rolled up towel behind the small of your back when driving.

5. Instead of crossing your legs when you are sitting keep your feet.

6. Lose weight: Even a loss of 5-10 pounds can make a big difference.

None of these do it yourself solutions will have a major impact on relieving your back pain, but taking together along with an overall awareness of how to properly treat your back can really make a difference and help you live pain free. The most important do it yourself solution is to be proactive. Find a program or system that will prevent and or cure lower back pain. One of the top rated programs is Lose The Back Pain System developed by The Healthy Back Institute. This program has helped thousands to lose their back pain for good. The Lose The Back Pain System custom designs a program of specific movements and exercises tailored to your exact needs.

Acupuncture and Back Pain

The ancient Chinese practice of inserting small needles into you body a certain specific points has for centuries been seen as a cure all for all kinds of diseases. But can acupuncture really help ease my back pain?


First let's define "cure": To me 'cure" means a complete ending of whatever is bothering me. When I was about six years old Dr. Jonas Salk invented the cure for polio. Take a series of shots or drink a dose of the medicine and you would not get polio. Now the vaccine unfortunately wouldn't cure those that had this terrible disease, but it would prevent healthy kids from catching it. A real cure would be that if you had a disease like polio or cancer or AIDS and a shot would end the disease and you would be completely healed, never to catch it again.

Sounds great but most "cures" don't work this way most prevent the sickness not cure those afflicted. The best medicine can do is treat the illness. This is the case with Acupuncture. We all have probably heard of someone who has gone to an acupuncturist for a problem and left with glowing praise for the treatment. But usually what happens is that after a while the pain comes back and they have to return for more treatments.

What this ancient medical treatment can do is help ease your aching back symptoms. This is great for all of us who suffer from chronic back pain. Numerous studies have shown that after a series of treatments a majority of people do report temporary relief. The pain and the symptoms that are causing the back problem have been temporarily relieved but not cured. So is sticking needles into your body a practical treatment for a sore back? The answer is yes. But it is not a cure.

So how can you cure lower back pain? How do you lose the pain and get on with your life? Well the answer is to strengthen the back and abdominal muscles correcting muscle imbalance. One of the top rated programs is called the Lose The Back Pain System developed by therapists and doctors of the Healthy Back Institute. This program has helped thousands by strengthening muscles and eliminating muscles imbalance. The "Lose The Back Pain System" custom designs a program of specific movements and exercises tailored to your exact needs.

Spinal Injections: Do They Work?

The thought of someone sticking a needle in my spine does not thrill me. Especially when the needle looks like something youwould use on a horse instead of a human. But if a spinal injections can stop the back pain and let me return to a normal life I am ready to try it. If this sounds like you and you are desperately seeking a way to stop your back from aching then read on.

So exactly what is a spinal injection? Basically a needle is inserted into the epidural space surrounding your vertebra and a solution of anti-inflammation medication and or steroid is injected into the space. The idea is to block the pain, give you some relief and give your doctor a better idea of what the problem is. Although not as invasive as surgery there are risks and you should discuss these with your doctor.

In my case I decided not to opt for the injections. I based this on a three reasons.

1. I don't like needles! Seriously two of my friend had injections. For one the pain returned two days after the shot was given and for another he was pain free for six months, but eventually had to get another shot.

2. In my specific case surgery was the best option.

3. The shot may bring relief for awhile, but it doesn't cure what ever is causing the pain.

This being said the procedure is effective in temporarily stopping the pain. Once this is done then the next thing is to begin physical therapy or an exercise system to take care of the underlying condition. One of the top rated programs is called the Lose The Back Pain System developed by therapists and doctors of the Healthy back Institute. This program has helped thousands by strengthening muscles and eliminating muscles imbalance.

As someone who has suffered with a bad back and who has endured months of physical therapy and an operation, I can tell you there are solutions for your discomfort. To help myself and others cope with an aching back I have created a blog.

Best Lower Back Exercises

As a back pain sufferer and someone who has tried all kinds of treatments from yoga to surgery I'm sometimes asked:" What are the best exercises to relieve lower back pain"? The correct answer is it depends. To accurately answer this question one needs to know the type of back pain. Is it lower or upper back? Is it a result of an injury or deterioration? Is it a muscle pull or a herniated disc. Of course before beginning any exercise program and especially one dealing with the back it's vital you first check with your doctor.

Be aware that not all exercises are beneficial, some can do more harm than good. What works for one person may not work for you. The best exercise are going to be the ones that are designed specifically for you by a trained professional. That being said here are some general exercises and methods that may help.

1. Stretching: Slow steady stretching can bring relief to back pain. Again not all stretching is good your doctor or physical therapist can show you which ones you should try.

2. Walking: This is one that anybody should be able to handle. Get a good pair of walking shoes and find a level area to walk. Walk with your head up and shoulders back. Start slowly and increase your pace as you loosen up.

3. Swimming: A great exercise because the water takes the weight off your back and you use all your muscles. Be sure to take it easy and use strokes that don't involve a lot of twisting.

Of course maintaining an exercise program though out your life can help prevent back problems and speed recovery if you are injured. The best back pain exercises strengthen core muscles. It also important to have balance when you exercise so all the major muscle groups are exercised evenly. Muscle imbalance can be a source of numerous back conditions. Remember not all exercises are going to be good for you. The best program of exercises to relieve your back pain are the ones developed just for you. This system designs a program of movements and exercise to address your specific needs.

Go With Your Strengths!

There's 20 seconds left in a tied ball game and your team is on the thirty yard line. It's the fourth down, your only hope is a field goal. Do you send in your field goal kicker who has already hit 3 out of three field goals or your second string tackle? Do you go with your strengths or take a chance? What would you do?

The answer of course is pretty obvious you go with your strengths and send in the field goal kicker. But how many of us do just the opposite. We constantly try to improve on our weaknesses and ignore our strengths. Any coach knows the only way to win is to identify each players strengths and use them in such a way that the team defeats it's opponents. You need to do the same. The game you're playing in is the games of life. If you want to win, be successful, happy and attract more of the things you want and less of the things you don't go with your strengths. Below are some steps you can take:

1. First identify what your strengths are: ask a friend, a spouse or your life coach.

2. Think about the things you do well and enjoy - selling, speaking, web design.

3. Develop a plan to develop your strengths - take a course, get some training, hire a coach, read a book, watch a DVD.

4. Figure out how your strengths can benefit your employer or increase your own business.

5. Use your strengths as an asset you can leverage with your employed. Or if you are an entrepreneur with your own business.

Now this is not to say that you completely forget about your weaknesses. If you need more training on computer programming then by all means take a course. What I am saying is that in today's market place going with your strengths is one of the best ways to stay in the lead.

The above tips should help you stand out in the crowd, so when the coach is looking for a star to put some points on the board he'll go to you to win the game!

Fifteen Minute Personal Coaching

Now more than ever people need a mentor, a coach to help them with challenges in their lives. Many of us are dealing with financial loss, layoffs, relationship problems and are looking for help. Unfortunately hiring a life/success coach can be expensive. However in response to this need many coaches are offering alternatives.

The standard life coaching program is 3-4 one hour phone sessions a month at a monthly average fee of $300.00. Some of the top coaches charge even more. Of course as a coach I will tell you that whatever the fee is the changes that can occur in a successful coaching relationship more than pays for the cost of the fees, especially when measured against what these changes will mean through out a person's life. But the realty is many people just can't afford these fees and coaches like every business are feeling the effects of the economic slow down.

So here's the newest alternative. It's called the 15 Minute Coach. This is an intensive, focus approach usually dealing with an immediate, urgent challenge the client is facing. Here's an outline of how it works.

1. The client and the coach set up a schedule of 15 minute sessions usually three sessions a month.

2. The fee is usually $15.00 a session or $45.00 for the month.

3. The coach and client agree on one area to focus on.

4. Most coaches allow emails throughout the month where the client and coach can check on progress and/or ask questions.

5. An action plan is drawn up with specific steps and objectives and a schedule for completion.

6. Each session is intense and to the point. With the client reporting on progress and the coach guiding them to the next step.

Obviously fifteen minutes is a very short period of time. Because of this the weekly action steps need to be achievable within the time frame. Most importantly the client must be ready, willing and able to make this commitment. The coaching serves almost as a weekly reminder. Did you complete the action step? if not why not? What do you need to do to complete the action and move on to the next? It takes commitment by both the client and coach, but the fifteen minute coaching can be a solution for a problem/challenge that has you struck.

Taking A Positive Aproach To Pain

Recently, well two months ago to be exact I injured my back. It's not a serious injury and the doctor says with rest and physical therapy I should be okay. Now I don't want to sound like a baby and most days the pain isn't too bad. I haven't missed any work days and still drive a couple of hours a day. But the pain/discomfort is constant. Dealing with pain has made realize how much our lives can be challenged by pain. It clouds everything you do and restricts things that you use to take for granted. Pain also affects your mood and behavior. I have a lot less patience with people and things.

The key is turning this pain around to something positive. Using the time I now spend on the couch or bed to read and think. To reflect and plan. Those who deal with pain for years and still are able to live productive lives have my deepest appreciation. It's also times like this that I think of my grandmother we called her Nannie. From her early thirties to the day she died she was racked with pain from crippling arthritis. Yet I rarely heard her complain. She was always cheerful, quick to smile, laugh and tell a joke. I try to remember her courage as I deal with my own pain.

As I reflect on the nature of pain and how it affects one's outlook. I realize that for every negative there's a positive. Kind of like ying and yang. Last night we had a small dinner birthday party for Peter my grandson. My son and his wife were there with Peter and Anna Rose, my three year old grand daughter. Also there was Katrina my daughter Amanda's little girl and John, Amanda's boy friend.

Now since injuring myself I find it hard to sit in a chair more than 5-10 minutes. But last night I sat for an hour without any discomfort! I think two things were happening: 1. I was distracted by all the excitement. 2. I believe that endorphins are released when we experienced love, joy and laughter.

So I guess the lesson concentrate on things that bring us joy and to laugh more!

Connecting With Your Spirituality

Okay, so how do we go about connecting with our spirituality? First of all as in all eight areas of our lives, we must realize that this is a journey, a path, a "bike ride" not a destination. We are all on a journey. This journey ends with our death and then I believe we begin an even greater journey. Also, as with any personal growth we have to want it, desire it, yearn for it. This intense motivation drives us along our path.

Connecting with God and beginning our spiritual journey involves taking action, below are some actions that will help you on your journey.

Practice Forgiveness:

Practice Gratitude: Daily we come into contact with many people: at work, shopping, at the doctors office, family, at church, everywhere. Expressing appreciation and being thankful to the people in your life not only helps you on your spiritual journey it also strengthens the bond between you and the other person and helps them on their own path.

Be Generous: Recently the news told the story of Larry Stewart. Larry died on January 12, 2007, but before he died Mr. Stewart gave away over a million dollars. He would randomly give money during the Christmas season to people he met on the street. Larry did this for 26 years. When he started out he was not rich, in fact he had just lost his job. However when he died Larry he was a successful business person. More importantly his acts of charity touched thousands, inspired millions and will live beyond his death as others continue his work. There is a quote from the bible that says By giving we open ourselves up to receiving many blessings. The good news is we don't have to give money. We can give of ourselves, our time and talent. We can volunteer at the local food bank, or at the elementary school. We can help an elderly neighbor. Or just practice random acts of kindness.

Practice Compassion:

Honor the Sacredness of Life: As Gary Zukov, author of "The Seat of the Soul" has written The Dali Lama is quoted as saying: Practice charity to others, give of yourself and be gracious when receiving gifts. For some giving may mean writing a check to a favorite charity, or giving money to a stranger in need. For others giving of your time can be very rewarding. All of us have many reason to be thankful. For some it may be good health, good friends, a loving family, food on the table, or just getting up in the morning and going to work. Look at the abundance that fills all our lives. Being thankful acknowledges the role God plays in our lives. A simple thank you (grace/blessing) before a meal is an easy way of opening ourselves up to receiving daily blessings. Better yet, start the day with a short prayer of thankfulness and end the day with another prayer. Holding grudges, harboring hate and/or anger creates bitterness within ourselves and generates negative energy. Forgiving past wrongs opens us up to the positive forces of the Universe and connects us with God. Forgiveness doesn't necessarily mean we forget the wrong or in the case of someone being a victim of a violent crime, loving the criminal. What it does mean is you make a decision not to let this person have control over you. You refuse to allow anger and hatred to chain you to the past.

"Cast thy bread upon the waters, for thy shall find it after many(Ecclesiastes XI.1). "Compassion makes one see the picture. Being compassionate means seeking to alleviate the suffering in others. Most cultures and religions consider being compassionate a virtue. Practice compassion towards others, especially those who are suffering: a friend grieving over the death of a love one, a family member dying of cancer or stranger whose home has just burned down. One can practice being compassionate by prayer for those less fortunate, by volunteering perhaps at the hospital, animal shelter or soup kitchen. "As you acquire a sense of reverence you develop a capacity to think more deeply about the value of life."

Take time to appreciate the complexities of nature. The American Indian believes there is a spirit or sacredness to all things not just living things but innate objects, rocks, mountains, water. In so doing the he gained an appreciation for all of creation and a deep respect for the things of the earth. Practicing the above will put you closer to your spiritual side and in so doing will open you up to the power of the universe and unite you with the infinite.

How To Create Positive Self Talk

I'm so dumb! That was stupid! I never do anything write! I screwed up again! I'll never be able to do that!

How many times have you caught yourself thinking or saying these or similar words to yourself? The above are example of negative self talk. Before you can learn how to create positive self talk you need to understand and reduce and eliminate negative self talk.

Negative self talk begins in childhood. It could be a parent saying, "How could you be so stupid?! Or an older sibling calling you names. Perhaps it was classmates or friends making fun of you. We have all experienced some form of negative, hurtful talk from others. Some of us can shake it off and unfortunately for some it can have lasting effects. The challenge is to turn negative self talk into positive.

Here are some steps you can take:

1. Remember you are unique with special skills, talents and gifts, that you are a highly capable person.

2. Write down your strengths, skills, talents, etc.

3. Always write the positive affirmation in the present tense and begin with "I".

4. Begin affirming these talents with statements like: " I am a loyal and valuable friend." "I am a great dancer." " I am a successful salesperson." Etc. Write down as many as you can and keep adding to the list.

5. Write your affirmations on a 3 x 5 card and repeat the affirmation frequently.

6. Don't be so hard on yourself. Don't be afraid to take risk.

7. Turn negative into positive: Instead of saying " I'm screwed up again!" say "Well I just learned one way not to do something."

8. Don't take life so seriously. Look for the humor in all that you do.

9. Associate with positive people who give you support and encouragement.

10. Believe in yourself!

Creating positive self talk is the first step in changing your self image and more forward on the road to success. Read self improvement books and listen to self improvement CDs. One I highly recommend is "The Science of Getting Rich" by Wallace Wattles. This is the book that was the inspiration for the highly popular book "The Secret".