The Alexander Technique for Back Pain

The Alexander Technique is an educational process that takes place over a course of lessons and practice with the goal of teaching the person to become aware of and change habitual ways of using the body. The approach focuses on learning mind-body awareness. The main goal of the Alexander Technique - as it applies to back and neck pain - is to restore appropriate levels of muscle tension during common daily activities, such as sitting, standing up, and walking. Alexander Technique practitioners specifically do not make any claims as to medical benefit of the technique. The theory is that less tension will minimize wear and tear on the muscles and other structures of the spinevulnerable to compression.

History of the Alexander Technique

Frederick Matthias Alexander, an Australian actor who suffered from hoarseness only when he performed, originally developed the principles and discipline of the Alexander Technique in the late 1800’s. Following years of self-study, Alexander came to the conclusion that patterns of excessive tension originated from the head and neck but led to muscular strain throughout the body as a whole. He also concluded that faulty movement habits led to decreased kinesthetic perception. He developed a system of hands-on assistance as well as verbal cues to help clients stop their physical habit and move in a freer, more efficient manner.

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Effectiveness of the Alexander Technique for Back Pain

Recent studies suggest that the Alexander Technique may be effective in providing back pain relief.

• In 2008, a study published in the British Medical Journal followed 579 patients over the course of a year in the “Randomised controlled trial of Alexander technique (AT) lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain.” The study found that Alexander Technique lessons provided benefit to patients in terms of back pain relief and reducing recurrent back pain.1
• A subsequent study found that a series of six lessons in combination with a walking exercise program seemed to be the most effective and cost efficient option for the treatment of back pain in primary care.2
• A case study of a patient with a 25 year history of low back pain was found to have significant improvement in the symmetry of her balance responses and in the intensity and frequency of her low back pain. 3

At the time of this article, there are no studies regarding long term effectiveness of the Alexander Technique for pain relief of low back and/or neck pain.

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Alexander Technique Approach

The Alexander Technique includes a recommended number of lessons with a qualified teacher, usually provided one-on-one. A typical Alexander Technique program teaches topics such as:

• How to comfortably sit up straight
• How to reduce overuse of superficial musculature in posture
• How to increase proprioceptive awareness
• How to become more attuned to the body's warning signs of tension and compression.

Teachers of the Alexander Technique are required to have completed three years of full time training as part of an accredited Alexander Technique teacher training curriculum, and many are certified by one or more of the Alexander Technique professional societies.

This article originally appeared on spine-health.com and was written by Diana Rumrill, PT

5 Signs You Need a Break + 5 Things to Do About It

Work. Friends. Projects. Errands. Family. Health. Repeat. Life has put a lot on our plates, and it seems to be adding more. It is easy to get caught up in this plight of modern life, but you do not have to. Here are five things that I most typically notice and hear as signs of needing a break, and five ways to remedy them.

Signs It’s Time for a Break

1. You dread the alarm clock. Your alarm clock goes off, no matter the hour or day, and all you want is to stay crawled up in bed.

2. Your fuse is short. No matter what someone says, it is not the right thing. You are constantly triggered for arguably no real reason.

3. You avoid what you know you like. You start making excuses for not going to yoga - to that class you love - or a friend’s house you always enjoy, claiming stress and tiredness.

4. Your diet starts to waver. You start eating foods you know make you feel bad, and other foods you simply know are bad, saying, “just today.”

5. You simply do not care. You start to spend more time surfing the web at work, flipping through channels at home, ignoring messages and invites from friends, and pretending your family does not exist, all in the name of “rest” and silence.

Ways to Give Yourself a Break

1. Get offline. Turn the internet off two hours before bed, and turn your handheld devices off for at least eight hours a day. Let your mind rest, and spare it the endless stream of often unnecessary information. (This one is hard, I know.)

2. Take a local adventure. Take yourself  somewhere new or unfrequented in your city; think neighborhood walk, proper restaurant diner, bikini picnic in the park, or museum wandering. Simply experiencing something new - with different people, air, and vibe - will refresh your mind and body.

3. Plan an escape. Plan a day, week, or weekend holiday within the next six months; anything outside of and away from your day-to-day routine. Something to look forward to will add a skip to your daily step.

4. Laugh. There is really no better remedy. Cures you from the inside out.

5. Do something crazy. Go to a seemingly ridiculous class, plan a one-day escape to the beach, go out for a night on the town, or do something you think you never have time to do, or is simply nuts. The thrill will rejuvenate you.

This article originally appeared on mindbodygreen.com and was written by Lauren Imparato

7 Very Important Reasons To Take A Nap Right Now

Sleep is very, very good. And while it’s essential to get a solid seven to nine hours per night, when you occasionally miss the mark, a nap can help a great deal. Hey, it’s still a good idea even if you do get enough sleep.

There’s really no excuse not to nap — especially when there are so many health benefits. Curious what those perks are? Here are seven reasons why you should take a snooze right now:

1. It’ll increase your patience

Feeling frustrated? According to researchers at the University of Michigan, who published a study in the journal Personality and Individual Differences, you should probably take a nap. Participants were asked to complete a particularly frustrating task — drawing geometric designs on a computer screen. Those who took an hour-long nap before the exercise were able to draw for 90 seconds, compared to a control group who watched a nature documentary instead of napping. They gave up after about 45 seconds.

2. You’ll be more alert

Whether you’re on a long drive or trying to get through a difficult task at work, napping is a great way to increase alertness if you’re feeling foggy. A NASA study found that after napping for forty minutes pilots were more alert, and a smaller study found that after just ten minutes participants felt more alert.

3. Just thinking about napping can lower your blood pressure

While an actual nap is certainly beneficial, so is the time before you take one. One British study found that participants’ blood pressure dropped before they even fell asleep — just anticipating the nap they were about to take was enough.

4. It helps you remember more

A study conducted by researchers in Germany found that taking an hourlong nap can dramatically improve our ability to remember information. For the study, participants were asked to remember specific words and pairs. Then, half the participants watched a DVD while the other half napped. When asked about their memory of the words, the nap group performed five times as well as the DVD group.

5. It can improve creativity

If you haven’t been feeling too imaginative lately, it’s probably time to hit the hay. A study conducted by psychiatrist Sara Mednick out of the University of California, San Diego, found that people who take REM naps ― the deep sleep state where you’re dreaming ― were more creative when it came to problem solving than non-REM nappers.

6. Regular naps may help prevent heart disease

One study of 23,000 Greek adults found that people who took midday naps — a.k.a. “siestas” — were over thirty percent less likely to die of heart disease, according to The Washington Post.

“Napping may help deal with the stress of daily living,” Michael Twery of the National Heart Lung and Blood Institute said, according to the Washington Post. “Another possibility is that it is part of the normal biological rhythm of daily living. The biological clock that drives sleep and wakefulness has two cycles each day, and one of them dips usually in the early afternoon. It’s possible that not engaging in napping for some people might disrupt these processes.”

7. Taking a 10-minute rest is beneficial, too

Don’t think you can actually fall asleep? It may not matter all that much. A 2007 study, which took a look at the effects of napping versus resting, found that simply lying down for 10 minutes improved mood regardless of whether or not the person fell asleep.

What are you waiting for? Get snoozing and dream on!

This article originally appeared on huffingtonpost.com.au and was wirtten by Leigh Weingus

Acupuncture: The Treatment of Seasonal Affective Disorder

Seasonal affective disorder (SAD), a type of depression, is a debilitating problem that interferes with the quality of life of thousands of patients, especially during the fall, winter and early spring.

This syndrome seems to be a worldwide phenomenon and occurs cross culturally, especially in countries far from the equator. Clinical symptoms that reappear regularly with the seasonal changes include lethargy; difficulty concentrating; depression; negative thoughts; elevated cravings for carbohydrates with corresponding overeating and weight gain; hypersomnia (excessive sleepiness); tiredness in the morning; diminished libido; and decreased social interaction. Patients typically become more anxious by the end of the summer as they anticipate the coming months, during which less sunlight is present and their symptoms return. (acupuncturetoday.com, written by Skya Abbate)

Clinical experience reveals that patients may have other mental problems as well, such as substance abuse disorders, personality disorders and anxiety disorders, which as comorbdid conditions, further exacerbate the degree of the SAD patient's symptoms. Flaws and Lake define SAD as "a variant of bipolar disorder characterized by cyclic manic, depressive or mixed mood states that are somehow triggered by external clues to changing seasons, including principally, increased or decreased day length. Individuals with SAD tend to become depressed during the autumn months and manic during the springtime."1 This is a complicated disorder that may accompany many severe illnesses such as cardiovascular and endocrine disease, and for which a patient should seek qualified professional help. Seasonal affective disorder does, however, respond well to treatment with Oriental medicine.

Seasonal Affective Disorder (SAD) is an example of how a change in seasons can affect our emotional and physical wellbeing. Between 4 and 6 percent of the U.S. population suffer from SAD. It is more commonly observed in those who live at high latitudes (areas farther away from the equator to the north and south). Seasonal changes are generally more extreme in these regions, supporting the idea that SAD is caused by changes in sunlight availability.

While SAD can occur during summer with limited symptoms such as weight loss, trouble sleeping and decreased appetite, its winter symptoms tend to be more severe. Winter-time sufferers of SAD can experience fatigue, increased need for sleep, decreased energy levels, weight gain, increase in appetite, difficulty concentrating and increased desire to be alone.

The TCM yin and yang forces of the seasons coincide with those of the body. The Yellow Emperor’s Classic of Medicine states that, “People and nature are inseparable.” While yang’s warmth, activity and brightness work through out the spring and summer months, yin’s passivity, coldness and darkness begin in autumn and continue until spring equinox. Therefore, the winter months, which represent the height of the yin cycle and the water element, can cause those whose constitution tends toward yin to feel the effects of this season more acutely.

Western medicine currently treats seasonal affective disorder with light therapy and sometimes with antidepressants. This is because energetic imbalances, which are associated with emotional and physical disturbances in the body, can become more pronounced after a change in weather and sunlight. The downside to these light therapies is that they carry side effects such as eyestrain, headache, irritability, fatigue, insomnia, palpitations, high blood pressure and reduced libido. Also, these therapies do not address the underlying problems, but merely offer symptom relief.

Acupuncture is a natural alternative to light therapy or antidepressants. Acupuncture, which has shown promising results treating depression by releasing serotonin and noradrenaline-norepinephrine, has no side effects. Together with a treatment plan created by a licensed acupuncturist, acupuncture can improve balance of mood and energy, relieving the patient from the burdens of a depressed, unbalanced system.

The winter months are associated with the kidney system, which is the base of qi, our vital energy. The kidney creates fire and warmth and provides energy to other organs. As our bodies use up energy keeping warm, they begin to crave quick sources of new energy in high calorie foods, which are stored as fat to keep the body warm. These foods do not sustain energy levels in the body, nor do they properly nourish the kidney, and with this energy depletion we tend to feel more lethargic and sensitive to our surroundings. This is why winter is a time to seek replenishment of body, mind and spirit.

Nourishment in all areas of life is especially important during the winter months when SAD is most common. Although many people head indoors during winter, it is important to continue outdoor activities to expose yourself to daylight, and to take part in activities that support inner balance. Physical and mental stress, as well as poor sleep and nutrition, further deplete the body’s energy and leave you susceptible to illness. You should rest and conserve energy, but also spend time with friends and loved ones, cultivate your inner dialogue and eat a well balanced diet. Eating less fruits, increasing whole grain intake and plenty of warming foods such as soup, is a great way to nourish the kidney system.

Oriental medicine can restore the balance our bodies seek during seasonal transitions. While the tendency is to look inward or become preoccupied with one area of our health, such as maintaining energy and keeping warm, it is important to remember that balance in everything from your diet to your living environment is essential in sustaining a positive outlook and a healthy mood. (pacificcollege.edu)