The. Pain Relieving. Secrets That Doctors Haven t Told You. By: Mark Bromson, M.D.

Transcription

1 The Pain Relieving Secrets That Doctors Haven t Told You By: Mark Bromson, M.D.

2 Meet The Author: Dr. Mark Bromson Dr. Bromson is a board certified orthopedic surgeon. In this specialized field of medicine he offers diagnosis and treatment of musculoskeletal lesion, disorders, post-surgical rehabilitation and arthritis. Dr. Bromson has treated thousands of patients in the past 20 years in the areas of sports medicine, joint replacement, hand surgery, foot and ankle care, Osteoporosis, sprains and strains, and industrial injuries. Along with his conventional medicine, Dr. Bromson strongly believes that alternative medicine options are a first line of defense when dealing with orthopedic issues. Education: University of Miami Graduate School-M.B.A (Health Administration) University of Pennsylvania School of Medicine Harvard College Biology-Graduated Magna cum laude Fellowship: Baylor University of Medical Center Residency and Internship: The Mount Sinai School of Orthopedic Surgery Associations: Fellow, American Academy of Orthopedic Surgeons American Orthopedic Foot & Ankle Society Florida Orthopedic Society Professional Appointments: Assistant Professor of Clinical Orthopedics University of Miami Clinical Instructor FAU pre-professional program Consultant Physician: Harid Conservatory of Dance Lynn University Dept of Athletics Florida Atlantic University Dept. of Athletics Miami City Ballet Table Of Contents The Pain Relieving Secrets That Doctors Don t Tell You... 1 A Pleasant Approach to Pain Relief What You Might Not Know About Your Favorite Music... 2 More About Relaxation as a Pain Killer... 3 Specific Muscle Exercises to Banish Headache Pain... 4 A Progressive Relaxation Tutorial... 6 Biofeedback... A High-Tech Approach to Pain Relief... 7 Tap Into Ancient Pain Relieving Secrets From the East... 8 The Power of The Mind Massage... The Pain Relieving Power of Human Touch Acupuncture Provides Proven Pain Relief Pain Relief Through Balanced Chakras This One-Time Parlour Trick Can Banish Your Pain Find Healing In Your Hands and Feet Exercise Your Way to A Pain Free Life Foods That Cause Pain & Foods That Reduce Pain Supplement Therapy... The Best and Simplest Way to a Pain-Free Life References... 30

3 Published by: Almark Publishing PO BOX 17108, Bridgeport, CT All right reserved. No part of this book may be republished in any form without the permission of Almark Publishing. Copyright 2008 Warning-Disclaimer: Almark Publishing has written this book to provide information in regard to the subject matter covered. It is offered with the understanding that the publisher and the author are not liable for the misconception or misuse of the information provided. Every effort has been made to make this book as complete and accurate as possible. The purpose of this book is to educate. The author and Almark Products Inc. shall have neither liability nor responsibility to any person or entity with respect to any loss, damage, or injury caused or alleged to be caused directly or indirectly by the information contained in this book. The information presented herein is in no way intended as a substitute for medical counseling. Pregnant or nursing women especially should consult their physician for proper nutritional guidelines. Like What You ve Read Here? Pass It On! To Readers, Health and Nutrition Publishers, Editors, Bloggers, Marketers, and Webmasters: You may pass this report on without charge, as long as you keep this report exactly as written and formatted, with no changes, including full attribution to VitalMaxVitamins.com, as well as corresponding copyrights, and hyperlinks. The Pain Relieving Secrets That Doctors Haven t Told You If you re one of the many millions of Americans who suffers from daily back, neck, knee, shoulder or arm pain, then you need to know that there are safe, effective steps you can take to relieve or even eliminate your pain. Many of these steps are simple things you can do in your own living room. That means you can begin to relieve your pain starting today. Pain is a way of life for millions of Americans. But with the tips, techniques, therapies, and exercises you ll discover in this special report, you can reduce or eliminate your pain without dangerous prescriptions. You ll learn a number of safe even fun ways to address and remove the root causes of your pain. In this report, we ll introduce you to several alternative ways to reduce pain, including relaxation and music, yoga, hypnosis, and progressive relaxation therapy (PRT). You ll also learn about natural supplements proven to relieve pain without damaging your heart or your stomach. And you ll discover a few simple exercises that can help you to lead a pain-free life. The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 1

4 These safe, effective, simple methods of reducing pain will help you to reduce your dependence on prescription and over-the- counter pain medications... an important step for your health. Research documents that COX-2 inhibitors like Vioxx increase risk of heart disease. 1 Most over-the-counter medicines like aspirin and ibuprofen can damage the stomach lining. In one study conducted at Baylor College of Medicine in Houston, 70% of patients who used medicines like ibuprofen over a three month period had detectable damage in their small intestine. 2 So back to the good news you don t have to depend on drugs for pain relief. You can use safe, alternative methods to control your pain. Now let s start by taking a look at how you can actually relax your pain away... A Pleasant Approach to Pain Relief What You Might Not Know About Your Favorite Music Did you know that listening to certain kinds of music can significantly reduce your perception of pain? It s true. Researchers at Case Western Reserve University in New Cleveland, Ohio studied the effects of music on the pain levels in post-surgical patients. Their findings show that levels of post-surgical pain dropped significantly when patients used relaxation techniques and music therapy, either separately or together. 3 The researchers studied the effects of a simple jaw-relaxation technique, soothing music, and the two together compared with pain medication alone. Following abdominal surgery, all three trial groups had significantly less pain than those in the control group. And they were able to move about with less pain, too, which is an important step to recovery after surgery. While the study focused on the use of music and relaxation to ease the pain experienced by post-operative patients, the findings pointed out that both of these self-care methods could be very effective in treating other types of pain, including chronic pain. If you want to try the techniques for yourself, you should choose a soothing type of music you can play on a tape or CD player. (Consider using earphones, so you can really lose yourself in the music.) Subjects in the study chose from a list that included harp, piano, orchestral, synthesizer or slow jazz instrumentals. Then, with the music playing and your earphones in place, sit in a comfortable chair. Allow your lower jaw to drop slightly as you soften your lips. Rest your tongue in the bottom of your mouth and breathe slowly in a pattern of inhale... exhale... rest... inhale... exhale... rest... and so on. More About Relaxation as a Pain-Killer... Relaxation isn t often thought of as a pain-killer, and, yet, experts say finding ways to relax and quiet both your body and mind can go a long way to reducing both chronic and acute pain. Deliberately relaxing your body works well in part because it helps you to break out of a catch-22 that pain creates. When you experience pain, your natural reaction is to tense the muscles in the area. When you do this you often 2 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 3

5 make the pain worse. By deliberately relaxing, you break this cycle, and the difference in your perception of your level of pain is usually very dramatic. According to Jon Kabat-Zinn, who started a painmanagement clinic in Massachusetts, you can reduce your perception of pain by using deep relaxation. That s because when you re relaxed, your blood pressure drops and both your pulse and breathing rate slow. Relaxing also eases muscle tension and reduces spasms, and increases blood flow. As your body relaxes, you begin to experience a sense of calm. You don t feel as much distress, anxiety and depression. As a result, your pain levels often decrease. 4 Next, let s look at a new technique that s designed specifically to help individuals who suffer from debilitating headache pain. Specific Muscle Exercises to Banish Headache Pain Progressive relaxation therapy (PRT) offers substantial relief for men and women who suffer from chronic headaches, according to Kenneth A. Holroyd, Ph.D., director of headache treatment and research at Ohio University in Athens. 5 PRT involves tensing, then releasing, different muscles in your body in a set sequence. In essence, PRT is one of the simplest things you can do to treat headache pain. But it does take a while to get the hang of. Early on, you might find that it takes you an hour to complete a sequence, but as you master the technique, you can go through the exercises much faster. You ll get the most benefit by working with an expert at first. Once you learn to truly relax using the system, however, you can continue at home with an instructional tape. The payoff? In several studies, the majority of chronic headache sufferers using the technique reported at least a 50% improvement in the frequency and severity of their headaches. Some became virtually headache-free. And, says Dr. Holroyd, once you learn the system, you ll be able to quickly relax and use it wherever you are to prevent a headache on the spot. Getting started: Many types of therapists psychologists, psychiatrists, and the like can help you learn to use progressive relaxation correctly. Ask your family physician for a referral or a local hospital s pain management department for information. If, for whatever reason, you don t have access to such resources, research regarding self-taught, self treatment is also promising. In one study, individuals suffering from chronic headaches used online tutorials to learn progressive relaxation therapy or other non-drug based therapies. Thirty-nine percent of participants showed a clinically significant reduction in headache pain. At a two month follow up, 47% of individuals maintained their improvement. 6 4 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 5

6 A Progressive Relaxation Tutorial Begin by relaxing your entire body as well as you can. Now, tense your toes as tightly as you can. Try to keep the rest of your body relaxed. Hold your toes tense for a count of 10. Now relax your toes completely. Next, tense your entire foot as tightly as you can. Try to keep the rest of your body relaxed. Hold your foot tense for a count of 10. Now relax your feet completely. Next do the same thing with your calf muscles. Then your hamstrings. Then your quadriceps. Next, your gluteus maximus. Now, tighten your abdominal muscles. Hold them. Then relax. Next, do your back muscles. Then your shoulders. Then your upper arms. Next, do your lower arms. Then your hands. Now do your neck muscles. Then your face muscles. To finish, relax your entire body completely and remain sitting quietly for at least five minutes. Biofeedback... A High-Tech Approach to Pain Relief Bear in mind that PRT works to relieve headache pain. It doesn t provide relief to all sufferers. And it isn t meant to treat other kinds of pain. Fortunately, there are many other options to treat your pain safely and naturally. In fact, study after study shows that headache sufferers who use PRT in combination with electromyographic biofeedback (EMG) get fantastic results. 7 A trained technician will place sensors on your head and neck with wires connected to a machine that measures your muscle tension. The technician will then tell you how tense or relaxed your muscles are. This will help you recognize when your muscles are truly relaxed. Through practice, especially when coupled with PRT, you ll soon learn how to relax your muscles at will... and avoid headache pain in the process. A number of medical fields actually use biofeedback techniques to help people cope with pain. Typically, the biofeedback does center around teaching you to change your behaviors, so that you stay more relaxed. For example, in one study, men experiencing chronic pelvic pain due to prostate problems used biofeedback to alleviate pain. Doctors used biofeedback techniques to teach the men to relax and strengthen the pelvic floor muscles. The treatment cut symptom levels in half and dramatically improved pelvic muscle tone. 8 Now let s look at yet another non-traditional pain-relief method... 6 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 7

7 Tap Into Ancient Pain Relieving Secrets From The East While Yoga is the hot new treatment of choice for men and women who suffer from rheumatoid arthritis, this ancient, Eastern discipline also offers relief from many other types of pain. James S. Gordon, M.D. is a pain-expert and clinical professor at the Georgetown University School of Medicine, as well as director of the Center for Mind-Body Medicine in Washington, DC. He states that, Yoga provides both the exercise that people with rheumatoid arthritis require and the stress relief/muscular relaxation that has proven to be tremendously beneficial in relieving so many different types of pain. 9 Yoga, he explains, gives you all the benefits you get from typical range of motion exercises. It helps restore flexibility and improves circulation to your joints, allows more healing nutrition to reach them, and forces more oxygen into those joints. Equally important, Yoga leads to the release of endorphins the body s own natural painkillers. Yoga also relieves pain by forcing you to relax, to release the tension that s so often caused by chronic pain, and to break the catch-22 caused by pain and muscle tension. How good is Yoga? Well, Pat Randolph, Ph.D., of Psychology Services in the Pain Center at Texas Tech Health Sciences Center, has been tracking the effectiveness of Yoga in treating chronic pain sufferers for about 7 years. According to Randolph, more than 80% of the pain sufferers he tracked reported more effective stress and pain management. He began a pain/ stress management program nearly seven years ago. This program uses meditation and yoga exercises in coordination with medical and psychological treatments. He found that, among patients who used meditation practices to self-regulate pain, 78% reported an improvement in subjective mood; 80% said their ability to handle stress improved, and 86% reported higher awareness of internal thought and feeling states. 10 In another study researchers found Yoga more effective at relieving chronic lower back pain than conventional therapeutic exercises. They also found that Yoga s benefits persisted for weeks after the conclusion of the study. 11 Learning Yoga does require a commitment. To get the full benefit of this discipline, you ll have to learn how to do Yoga with the proper technique. That means taking a class, at least for a while. Once you ve learned good technique, doing Yoga every day is the best way to take advantage of all the benefits this discipline offers. But don t worry... you re likely to look forward to your daily Yoga time... it can be pleasantly addicting. We suggest you first find a doctor, nurse practitioner, or other medically trained health care provider who can give you the names of a few qualified Yoga teachers and, if necessary, monitor your progress. Then learn yoga either in a group setting or one-on-one with an instructor. It is also important that you choose the best style of Yoga for you. 8 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 9

8 Kundalani Yoga uses repetitive movements and meditative focus to relieve stress and rejuvenate your energy levels. Hatha Yoga is a mellow form that uses simple poses and moves at a comfortable pace. It s ideal for relaxation. Bikram Yoga is done in a very hot room to induce a full body sweat as you work. It is a more challenging style, best for people with Yoga experience. It is effective at relieving chronic pain. Ashtanga Yoga focuses on power. It uses difficult poses to build strength and stamina. The Power of The Mind Speaking of meditative Yoga, meditation alone is also a powerful pain reliever. In one small study, researchers had chronic pain sufferers practice loving-kindness meditation, a traditional Buddhist meditation that focuses on transforming anger into compassion. At the end of the study, pain levels among participants fell significantly. 12 In a review of meditation studies, reviews found meditation successfully helped patients cope with a number of problems including chronic pain. 13 Meditation may seem quite mysterious to you at first, but it is really a very simple exercise. Sit somewhere quiet. Make sure you are comfortable and sitting with good posture. (I don t recommend you lie down... it s too easy to fall asleep.) Next, clear your mind of all thoughts, and try to hold it in a state of emptiness. Do not be discouraged if stray thoughts enter your mind. When that happens, deliberately cast the thoughts out and return your mind to a state of emptiness. Try to work up to being able to hold your mind empty for 20 minutes to an hour. If you find empty meditation like this to be difficult, try focusing on a single word or phrase instead. Massage... The Pain Relieving Power of Human Touch Now let s talk about what may well become your favorite way to relax and reduce pain. In fact, this method of painreduction is so enjoyable, it doesn t seem quite right that it works so well. But it does, and that is a good thing. This wonder-therapy is simply massage. In recent years, this guilty pleasure has gained a lot of respect for its therapeutic value. In fact, the Touch Research Institute at the University of Miami School of Medicine in Florida has conducted 78 studies on the positive effects of touch, when administered through massage therapy. Now, it s fairly obvious that a massage from a real expert can do wonders to relieve the pain of tight shoulder muscles or some sports injuries. However, the University of Miami studies showed that massage diminished pain associated with a variety of diseases including fibromyalgia. Other studies including one conducted at Ohio s James Cancer Hospital have shown that massage therapy can release the physical discomfort and anxiety of patients suffering from cancer. 14 If that wasn t good enough news, massage therapy also seems to rev up the immune system in times of fatigue and anxiety. In other words, massages can keep you healthy, not just pain free! 10 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 11

9 Our advice: Try to get a reference, from a friend, relative or a health professional. Make sure the massage therapist is credentialed (licensed). When you go for your massage, make sure the therapist takes a medical history, asking about prior injuries or conditions. Tell the therapist if the touch is too deep or not deep enough. A good therapist will ask whether you re comfortable. Bear in mind that the average massage costs $50 an hour. However, it s worth every penny if you have a therapist you click with. You ll feel relaxed, at the very least, when you leave. And, who knows? You may reduce your risk of illness by reducing stress levels, or even improve your condition if you already have a chronic illness. Deep Tissue Massage works to relax chronic muscle tension. The masseuse will apply pressure across the grain of the muscles. Swedish Massage also works to relax muscles, but the masseuse will rub your muscles along the direction of the blood flow toward the heart. In addition to muscle relaxation, Swedish massage is purported to improve circulation. Shiatsu Massage is a traditional form of Japanese massage. It combines massage techniques with acupressure (pressure on the same points that acupuncturists use) to improve the effect of the massage. Reiki is a type of massage that uses energy and contact rather than pressure. The person performing Reiki uses a traditional pattern of hand placement on your body to channel energy to bring about healing and relaxation. Now let s look at another non-traditional method of painrelief... Acupuncture Provides Proven Pain Relief Acupuncture is an ancient Chinese healing art. Its central tenet is that healing energy (known as Qi ) flows along meridians in the body, and that you can stimulate energy flow by inserting fine needles at specific points. In the East and with increasing acceptance in the west, medical professionals use acupuncture to treat asthma, drug, alcohol and nicotine addiction, arthritis, depression, anxiety, blood pressure disorders and problems with the digestive system. Until recently, practitioners of acupuncture depended on anecdotal evidence to argue for acupuncture s effectiveness. Regardless, the results have been impressive. One American physician, for example, told how he witnessed an openheart operation where the patient anesthetized solely with acupuncture. Open heart surgery requires a surgeon to cut the breast-bone down the middle and spread it apart to expose the heart. It s quite impressive that acupuncture kept the procedure painless for the patient The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 13

10 Of late, scientifically controlled studies provide support for the mostly anecdotal evidence supporting acupuncture. Studies show that acupuncture can be helpful for asthma, drug and alcohol abuse, pain management, rehabilitation of stroke victims, and irritable bowel syndrome. In other words, acupuncture works. In one such study, doctors at the University of Medicine and Dentistry of New Jersey induced pain in subjects and then measured increases in brain activity using a magnetic resonance imaging device. Once the subject s brain activity showed they were in pain, the researchers placed acupuncture needles in the proper meridian between thumb and forefinger. Brain images indicated that the correctly placed acupuncture needles diminished pain responses by up to 70 percent. 16 Huey-Jen Lee, one of the experts conducting the study, put the results simply. So many people with pain, whether from cancer, headache, or a chronic, unexplained condition, rely on medications, such as morphine, which can become addicting, he said. Acupuncture has no side effects, and... the pain relief it provides can last for months. In another study, researchers compared electroacupuncture with placebo treatments to determine the effect on pain thresholds. (In electroacupuncture, an electric current runs through the inserted needles; placebo acupuncture uses needles, but not the correct points for the intended objective.) Researchers concluded that correctly administered electroacupuncture significantly changed pain thresholds. 17 Acupuncture has even gained a stamp of approval from the National Institute of Health. That organization concludes that acupuncture releases endorphins (natural pain relievers) and neurotransmitters in the brain, and should be considered as an appropriate treatment for pain. 18 By the way, acupuncture treatments don t hurt. Patients say it feels very much like a mosquito bite. It can, however, create a slight ache at the acupuncture point or perhaps a tingling or buzzing sensation and/or a sense of heaviness in the area for a few days. The number of treatments depends on the condition. Some patients get relief from an attack of acute back pain in just two sessions; others see their acupuncturist at regular intervals, as they would see a physiotherapist. As always, try to get the name of an acupuncturist from a trusted friend, family member or a health professional you trust. Ask questions and check licensing. Then, try this ancient pain-relief technique. Pain Relief Through Balanced Chakras Another pain relief technique based in the Eastern idea that proper energy flow can correct disorders like pain is Chakras balancing. The idea is that you have seven main energy centers along the center of your body. One is located at the base of your spine (Root Chakra), one in the genital area (Sacral Chakra), one at your diaphragm (Power Chakra), one at the center of your chest (Heart Chakra), one in your throat (Throat Chakra), one in the middle of your forehead (Third-Eye Chakra), and one at the top of your skull (Crown Chakra). 14 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 15

11 When your energy flows freely along these points, you are in good health, both mentally and physically. But if a Chakra demands too much energy, becoming too active, or conversely, becomes sluggish, you ll develop problems. 19 The Chakras associated with pain disorders are the Root Chakra (colon and stomach issues), the Sacral Chakra (lower back pain), the Power Chakra (digestive issues), the Throat Chakra (neck pain), and the Third-Eye Chakra (headaches and migraines). Root Chakra: When overactive, you might notice yourself gaining weight. When underactive, you might feel restless. If you experience either of these conditions along with colon problems, try listening to soothing music more often and doing more exercise that strengthens the legs. Running or walking is ideal. Sacral Chakra: To improve the function of this Chakra, do exercises that work the pelvic muscles and lower back. Also, focus on the things in life that you take the most pleasure in. Power Chakra: When this Chakra is overactive, you might find yourself feeling domineering. When it s sluggish, you could feel doubtful of yourself and your abilities. And you might find you re having difficulty with digestion, which can lead to pain. To balance this Chakra, practice deep breathing, and find ways to reduce your stress. Throat Chakra: When this Chakra is out of balance, you might find it difficult to listen well or to speak your mind. And you may experience a sore neck, throat or shoulders. Bring balance by singing to yourself (or to others) or by writing in a journal. Third-Eye Chakra: This Chakra can let you know when it needs balancing by giving you a headache or migraine. The best way to balance it is to meditate. This One-Time Parlor Trick Can Banish Your Pain. For years, hypnotists were the stuff of stage shows. But not anymore. Today, trained health-care professionals, both conventional and unconventional, use hypnotherapy to treat various physical and emotional disorders. The famous College of Physicians & Surgeons at Columbia University in New York City has even established a program on hypnosis. Many scientists now believe that hypnosis works by tricking the brain into releasing natural pain-killing substances called enkephalins and endorphins. These substances modify behavior and your perception of pain. At the same time, when you re hypnotized, you re completely relaxed and able to focus on what you want to do or what the therapist suggests you do. You are not like the old movies portrayed it asleep or sleep-walking. That s why hypnosis successfully helps people who want to stop smoking, lose weight, or overcome pain. The most fascinating thing about hypnosis, however, is that it enables you to take control of body functions over which you normally have no control. For example, on command, you can increase or decrease your heart rate, raise your temperature, alter your blood pressure, perspire, or develop goose bumps. Hypnosis can also help reduce stress and 16 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 17

12 control pain associated with dental surgery, childbirth and cancer treatment. 20 The good news is that it is possible for you to learn how to self-hypnotize so that you can relieve your own pain. The bad news? This is not a technique you can learn from a book. We recommend that you seek advice and treatment from a licensed medical professional either a physician or therapist who s familiar with hypnosis as a treatment tool. Now, let s turn our attention away from pain therapies and look at what you can do to actually prevent pain. Find Healing In Your Hands and Feet Reflexology is based on the notion that applying massage and pressure to nerve endings in the hands and feet can have widespread health benefits all throughout the body. In one reflexology study, elderly patients walked on a cobblestone mat three times each week. Cobblestone walking stimulates reflex points in the feet. At the end of the eight week study, the cobblestone walkers had lower blood pressure, had a better outlook and were more alert during the day. They also reported a significant reduction in day-today pain levels. 21 In addition to walking on a cobblestone mat (you can purchase these online), you can also enjoy the benefits of reflexology by working with a licensed reflexologist. Exercise Your Way to a Pain Free Life Pain relief is wonderful. There s no doubt about that at all. Of course you would be better off if you could reach a point where you don t need medicines or therapy of any sort to lead a pain-free life. In the next few pages you ll discover some simple exercises. Exercises that will take you just a few moments a day to naturally avoid back, neck, knee, elbow, arm and wrist pain. If your pain is caused by arthritis, injury, or simple wear and tear, then these easy tips will help you prevent the pain before it strikes. 22 If you have specific medical concerns, please speak to your physician before beginning any new exercise regime. Let s start by talking about the most common form of pain the back pain that afflicts an estimated 80 percent of all Americans at some time in their lives. Forget Your Aching Back! (2 exercises) If you re one of the millions of Americans who suffers from chronic back pain, there are some very simple exercises you can do to alleviate that pain, and strengthen and stretch your muscles so that it doesn t return. Now, the cause of your back pain in all likelihood is not that heavy box you hauled out of your car trunk or the overloaded grocery bags you picked up at the local supermarket. The most likely cause of most back pain is, quite simply, sedentary living... too much time spent 18 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 19

13 slouching at a desk or stretched out watching television. The second most common cause is an improperly healed injury. The good news is that you can potentially avoid chronic back pain altogether by keeping your back muscles in good shape. The prescription is straightforward: pay more attention to your posture and, at the same time, get moving... get some exercise. Here are some simple steps you can take to ward off back pain before it strikes: First, pay attention to your posture, whether you are sitting, standing or walking. This is, to a great extent, a matter of getting used to good posture, making it a habit to stand, sit and walk correctly and correcting your posture when you realize it s out of line. The simple rule of good posture is this: make sure your ear, shoulder, and hip are in line, vertically, as you sit at your desk or on a sofa watching television, stand in line at the grocery store, or walk around your neighborhood. That s it. But there s much more you can do to guarantee (as much as possible) a life free from back pain. Here, then, are two back exercises you should make a part of your regular routine. Press Ups: Prop yourself up on your elbows, keeping the lower half of your body relaxed. If it is comfortable, rest on your elbows for about 10 seconds. Gradually increase this time to 30 seconds. As you hold your upper body off the floor, feel the stretch in your lower back. Lower your upper body to the floor. Repeat from 3 to 10 times, slowly. Knee to Chest: This exercise stretches the lower back and hamstring muscles (back of legs) and relieves pressure on the areas in the spine where the vertebrae meet. Lie on your back with your knees bent and your feet close to your buttocks. Bring one knee to your chest at a time, keeping the other foot flat on the floor or for the sake of comfort your other leg straight. Hold for from 5 to 10 seconds. Relax, lower knees one at a time and return to starting position. Repeat from 3 10 times. This exercise stretches and strengthens the muscles of the lower back. Lie face down with your hands at your shoulders on a comfortable surface (a carpeted floor or exercise mat). 20 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 21

14 Stop That Pain In Your Neck! (2 exercises) Remember our caveat about posture. A lot of neck pain can be avoided if you sit straight at your desk or when you re just lounging around. It s also a good idea if you re one of the millions of American men and women who are chained to a desk for hours at a time, to take frequent breaks to give your neck muscles and spine a break. Having said that, here are a few exercises to help you avoid those terrible neck pains and the headaches that often derive from neck strain. Neck Pulls: These exercises strengthen and stretch your neck muscles. Sit up straight in a comfortable, supportive chair (a desk chair, not an armchair!). Place your left hand on the upper right side of your head and gently pull to the left. If you feel pain or tingling, stop immediately! Hold for 5 seconds, then relax. Repeat this exercise 3 times on each side of your head. Neck Pushes: This exercise will both stretch and strengthen neck muscles. Sit up straight in a comfortable desk or dining table chair. Place your palm flat against your forehead and push slowly while you resist with your neck muscles so that your head remains steady. Repeat 3 times. Repeat this same exercise 3 times with your hand on the right side of your head, then the left, then the back of your head. Quick Moves For More Flexible, Stronger Knees. (3 exercises) Now let s take a look at some simple exercises you can do to avoid knee pain. This is particularly important if you play any kind of sports, walk a great deal, or stress your knees in any way. Note that each of the exercises that follow is designed to add both strength and flexibility to your knees. Also bear in mind that each of these exercises should be done slowly and gently. You should always stop these exercises before you reach the point of pain! Calf Stretch: While standing, place one foot forward, bending at the knee. Keeping your other leg straight and your heel on the ground, lean forward on your forward foot, bending your knee until you feel tension in your calf muscle. Hold for about 10 seconds, then switch legs. Repeat 5 times with each leg. Quadriceps Stretch: These exercises stretch the muscles in the front of your thigh. While standing, raise your right leg behind you and grab your right ankle with your right hand. 22 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 23

15 Pull up on your leg until you feel tension in your thigh. Hold the stretch for about 10 seconds. Then relax and switch legs. Repeat this stretch 5 times per leg. If you have trouble maintaining balance, do this exercise in front of a wall, touching the wall for support. Hamstring stretch: Here s another exercise that will make your hamstring more flexible, reducing pressure on your knees. Sit on the floor with your legs extended out and knees locked. Bend slowly from the waist and try to touch your toes with your legs straight. Try to bend a little further each time you exhale. Once you feel you ve bent as far as you can, without any pain, hold for about 15 seconds, then relax. Repeat this stretch 5 times. Improve Shoulder Strength And Flexibility. (2 exercises) Okay, so far we ve told you about some simple ways you can avoid back, neck and knee pain. Now let s address a problem that afflicts many men and women who suffer from arthritis or who have experienced pain because of an injury to their shoulder. According to experts, this shoulder pain can be alleviated and the shoulder strengthened and made more flexible by a series of exercises starting with range-of-motion exercises, followed by strengthening exercises. It should be noted that a torn rotator cuff, a fairly common shoulder injury, may be serious enough to require medical attention and, in some cases, surgery. If you have sharp pain in your shoulder when you try to raise your extended arm above shoulder height or constant pain in your shoulder, you should see a physician. Range of Motion Exercise: This exercise will loosen your shoulder to both alleviate pain and guard against future discomfort. Stand up and lean over so you are facing the floor. Support yourself with one hand on a desk or table-top while you let your other arm hang down. Draw circles in the air with your free arm. Start with small circles and progress to larger ones. If you feel pain, stop and then try again later. For these exercises to work, they should be done from 5 to 10 times daily, for a minute or so each time. Rotator Cuff Strengthening: You will need a piece of rubber tubing, available from sporting good stores, for these exercises. Stand next to a closed door with a doorknob. Loop the tubing securely around the knob. Bend the arm that s closest to the door at a 90-degree angle and grab the end of the tubing. Slowly pull the band across your tummy. At first, do one set of 10 of these pulls with each arm each day. Try to increase the sets and your shoulder strength increases. Do not overdo or continue if you feel sharp pain. 24 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 25

16 Elbow stretches: Avoid Elbow and Wrist Pain. (2 exercises) This series of easy exercises stretches and strengthens the muscles and tendons of the forearm, important for elbow support. Sit or stand and extend your arms forward. Stretch both your wrists and fingers acutely as if they are in a hand-stand position. Hold for a count of 5. Straighten both wrists and relax your fingers. After a few seconds, make tight fists with both hands, hold for 2 seconds, and then bend both your wrists down while keeping the fist. Hold for a count of 5. Straighten both wrists and relax fingers, for a count of 5. You should repeat this series of exercises 10 times. At the end of the exercise, allow your arms to hang loosely at your sides, then shake them for a couple of seconds. Wrist stretches: This exercise can both prevent and alleviate wrist pain. Sit or stand with your arm held out, your elbow straight. Bend your wrist up and hold your hand in that position for 5 to 10 seconds. Do the same thing with your wrist bent down, then from side to side, holding each position for 5 to 10 seconds. Do this exercise several times each day, stopping if you feel pain. Foods That Cause Pain & Foods That Reduce Pain For some people certain foods can cause inflammation in the body, which in turn can lead to pain. The most common inflammatory foods are red meat, tomatoes, eggplant, and even potatoes. Red meat in particular may cause inflammation. In one study, people who consumed the most red meat also had the greatest incidence of inflammatory arthritis. 23 On the other side of the equation, some foods actually help to reduce inflammation and pain levels. The best choices are foods rich in antioxidants and rich in Omega-3 fatty acids. Foods high in fiber are also good. Most vegetables (except for tomatoes and eggplant), most fruits, most nuts, and cold water fish may all help to reduce your pain. Supplement Therapy... the Best and Simplest Way to a Pain Free Life! In recent years, a number of dietary supplements have been shown to reduce or even banish the pain associated with osteoarthritis or the breakdown of joints through the loss of cartilage. In fact, a large number of users have reported fantastic results in terms of increased mobility and decreased pain from using such supplements. Here are just a few of the best supplements for joint support and pain relief. 1. Glucosamine sulfate This remarkable nutrient is known to be the major building block of cartilage. It also makes up a large portion of the composition of hyaluronic acid the natural lubricant found in the fluid that lubricates your joints. 26 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 27

17 By correcting your glucosamine deficiency, you can help restore your body s ability to replace worn-out joint cells, fluids, and tissues. 2. MSM (methylsulfonylmethane) this key nutrient is a sulfur compound that can relieve the inflammation and swelling of joint disorders. Like a molecular glue, MSM keeps your joints, skin, bones and organs strong and healthy. MSM will increase the permeability of the cell walls in the joints, help maintain the elasticity and flexibility of the connective tissues and fibrous cartilage in your joints, and reduce the formation of scar tissue inside the joint. 3. Boswellia is the first herbal remedy to be proven useful in the treatment of many inflammatory conditions including rheumatoid arthritis, low back pain and osteoarthritis. It has been reported to shrink inflamed tissue and improve blood supply to the affected area. It also promotes repair of local blood vessels damaged by inflammation. 4. DL-Phenylalanine researchers have discovered an amazing new amino acid which can enhance your body s production of endorphins a chemical in your brain that has morphine-like qualities. Your body also has enzymes that are programmed to destroy the endorphins. DL Phenylalanine works by inhibiting these enzymes, thus allowing the endorphins to do their job and relieve pain. that trigger pain attacks and also reduces inflammation throughout the body. 6. White Willow Bark is a powerful pain reducing ingredient that delivers a natural source of salicin a chemical relative of the compound used to make aspirin. The best part of this herbal extract is its ability to naturally buffer and act gently, so it will not upset your stomach. Also included in this list of natural ingredients that have proven pain benefits are Vitamin C, Vitamin D, Vitamin E, and CoQ10. In Conclusion... Pain of any sort may be a sign of a medical problem that needs the attention of a physician. If you are in persistent or acute pain, you need to get professional advice and help before attempting to use any of these treatments or exercise as either a preventive or a healing tool. If, however, you regularly suffer from back, neck, knee, shoulder, elbow or wrist pain and have already obtained the help of a medical professional, the exercises and therapies you ve learned in this special report can make a huge difference in your life. 5. Feverfew If you suffer from pain, especially headaches or migraines then this natural pain reliever could be of great help. It s widely accepted main active ingredient compound called lactones, inhibit the body s production of prostaglandins and possibly other body chemicals released during inflammation. It helps prevent blood vessels spasms 28 The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 29

18 References 1 Lenzer J. FDA advisors warn: COX 2 inhibitors increase risk of heart attack and stroke, BMJ 2005; 330: Graham DY, Opekun AR, Willingham FF, et al. Visible small-intestinal mucosal injury in chronic NSAID users, Clin Gastroenterol Hepatol 2005; 3(1): Relaxation, Music Reduce Post-Op Pain, cited at 4 Author not available, Migraines-Management and Treatment (Part 3 of 4). Vol. 6, MidLife Woman, , pp5-7 5 McGrath, Mike, Gimme a break! (new nondrug treatments for rheumatoid arthritis, tension headache and irritable bowel syndrome). Vol. 50, Prevention, pp 98(8). 6 Devineni T, Blanchard EB. A randomized controlled trial of an internet-based treatment for chronic headache, Behav Res Ther 2005; 43(3): McGrath, Mike, Gimme a break! (new nondrug treatments for rheumatoid arthritis, tension headache and irritable bowel syndrome). Vol. 50, Prevention, pp 98(8). 8 Cornel EB, et al. The effect of biofeedback physical therapy in men with Chronic Pelvic Pain Syndrome Type III, Eur Urol 2005; 47(5): McGrath, Mike, Gimme a break! (new nondrug treatments for rheumatoid arthritis, tension headache and irritable bowel syndrome). Vol. 50, Prevention, pp 98(8). 10 Chatterjee, Camille, Health: Meditation Stop the Pain. Vol. 32, Psychology Today, , pp Sherman KJ, et al. Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial, Ann Intern Med 2005; 143(12): Carson JW, et al. Loving-kindness meditation for chronic low back pain: results from a pilot trial, J Holist Nurs 2005; 23(3): Grossman P, et al. Mindfulness based stress reduction and health benefits. A meta-analysis, J Psychosom Res 2004; 57(1): Eller, Daryn, Please touch! The healing power of massage. Vol. 184, Redbook, pp 66(2). 15 Rosenfeld, Isadore, Rating alternative medicine: from acupuncture to aromatherapy: what works and what doesn t. Vol. 224, Good Housekeeping, , pp Two Studies Show Acupuncture Works, cited at 17 Barlas P, et al. Effects of intensity of electroacupuncture upon experimental pain in healthy human volunteers: A randomized, double-blind, placebo-controlled study, Pain 2006; March Eshkevari L, Heath J. Use of acupuncture for chronic pain: optimizing clinical practice. Holist Nurs Pract. 2005: 19(5): Catalfo, Phil. Chakras 101, Natural Health. February Landi, Ann; Eller, Daryn, You are getting very sleepy. Vol. 184, Redbook, , pp 118(3). 21 Li F, et al. Improving physical function and blood pressure in older adults through cobblestone mat walking: a randomized trial, J Am Geritr Soc 2005; 53(8): The exercises in this section come from a variety of sources, including Men s Health, Prevention, and Runners World. 23 Pattison DJ, Symmons DP, Lunt M, et al. Dietary Risk Factors for the Development of Inflammatory Polyarthritis: Evidence for a Role of High Level of Red Meat Consumption, Arthritis Rheum 2004; 50(12): The Pain Relieving Secrets That Doctors Haven t Told You The Pain Relieving Secrets That Doctors Haven t Told You 31