Back Pain Treatments

Complementary Back Pain Treatments

There are several other back pain treatments you can try.

• Acupuncture. An expert inserts tiny needles in your skin at specific points to relieve pain. Studies have found that acupuncture can help some people with back pain.

• Electrical stimulation. This involves sending harmless levels of electricity to the nerves in order to ease pain. The most common form of this treatment is called transcutaneous electrical nerve stimulation (TENS.)

• Massage. One study found that massage helped reduce back pain and improve function faster than regular medical care alone. Be sure to tell your massage therapist about your back pain and any injuries.

• Spinal Manipulation. An expert will press against a joint in your spine with hands or a device. The idea is to relieve pressure and realign the joints and muscles. Spinal manipulation is also called chiropractic adjustment. Studies have found the approach can help with back pain.

Tips to Prevent Back Pain

• Seek support from your furniture. Sit in chairs with good back support. Make sure your desk is at a comfortable height.

• Have good posture. Try not to slouch when you're sitting or standing. Keep your shoulders back when sitting at a desk. Don't let your shoulders creep up toward your ears.

• Lift carefully. Don't try to pick up things that are too heavy. When lifting, bend from your knees, not your waist.

• Sleep on your side with your knees bent. It puts less stress on your spine. Try not to sleep on your stomach. If you sleep on your back, put pillows under your lower back and knees.

• Stretch. Before you work out or do anything strenuous, stretch first. It lowers the risk of a strain or sprain.

WebMD 2013

Oh My Aching Back

Oh My Aching Back

By Karen Benford Smith

The cause of lower back pain can range from mechanical problems, injuries, or acquired conditions or diseases according to WebMD. Understanding back pain will help a patient decide, which method of pain relief is necessary.

 Mechanical problems with back pain can be diagnosed by the physician and involves the failure of the discs located at the base of the spine deteriorate until they stop functioning.  This is usually a commonality with age.  The cushion between the vertebrae begins to deteriorate causing much pain because of bone on bone.  Other types of mechanical failure in the back are felt through spasms, muscle tension, and discs that become herniated.  Spasms and back tension may often result from overuse of the back or stress placed unnecessarily on back. 

Back injuries may either be acute (short-lived) or chronic (long-term). Often time acute pain can transfer to chronic pain if the individual is not careful to provide ice upon first feeling the injury and rest.  Sprains and spasms in the spine can often occur from a simple twist of the spine.  Remembering to use good body mechanics when lifting items up from the floor by incorporating muscles in the legs versus the lower back will help alleviate back pain.  Many injuries are sustained in the workout areas because individual are not properly trained in how to perform exercises such as squats and leg baring weight exercises. This is especially true with individuals who garden and are lifting and carrying items from the car to the area of the yard.   Falls and accidents can also trigger lower back pain.  Physical pain resulting from stress placed on the back can also be generated from stress.  Stress is often the culprit in long term back pain and with relaxation methods can easily relieve the pain in the back.  Paying attention to how you lift and twist using the back may save many weeks of pain and therapy.

A trained massage therapist will help any individual who is feeling lower back pain.  A good licenses massage therapist will understand how the hamstrings, gluteal muscles, and lower back muscles  work together.  Receiving a massage for acute back pain may help an individual avoid major physical therapy down the road.  Receiving a massage once a month and can help deter back pain for anyone who suffers from acute or chronic back pain, back muscle spasms, or just discomfort in the lower back region.  As the picture indicates below, a pinched Piriformis can create major lower back pain.  If the onset of a pinched Piriformis happens ice immediately for the first 24 hours and then follow three minutes of heat and 30 seconds of ice for three consecutive times.  Massage may be advisable but if the pain continues for more than two weeks seek the knowledge of a healthcare professional.

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Griffin, R. M. (2013, July 24). WEbMD. Retrieved from What's Making Your Back Hurt?: http:/www.webmd.com/back-pain/america-asks13/why-your-back-hurts

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83 My Life With Tea, Part One Drinking a daily cup of tea will surely starve the apothecary.  ~Chinese Proverb I have written about the health benefits of green tea for more than 30 years, and it is possible that in some small way I have helped this wonderful beverage become popular in the United States. I hope so, because today, thousands of scientific studies confirm what the ancient Chinese knew through simple observation - green tea is perhaps the most healthful beverage human beings can consume. Studies either strongly suggest or confirm that the antioxidants in green tea can reduce LDL cholesterol, promote fat burning, reduce the risk of several forms of cancer, and alleviate depression. But tea is much more than the healthful compounds in it. It is an experience, and for me, a personal story of discovery that continues to this day. Tea is drunk to forget the din of the world.  ~T'ien Yiheng When I was growing up in Philadelphia in the 1940s and 50s, my parents drank coffee exclusively - black and unsweetened. I did not like it (and still don't). The only tea we knew about was the stuff from the supermarket in tea bags. Old and sick people drank hot tea.  My parents and I drank iced tea in the summer, much sweetened. Then, after graduating from high school in 1959, I had a life-changing experience. As part of a remarkable institution known as the International School of America, I traveled around the world in nine months with a group of fellow students. In Japan, I was exposed to sencha - the everyday green tea drunk by all Japanese. More significantly, I experienced matcha, the powdered green tea, as part of a true Japanese tea ceremony. Many Americans have heard of, or even taken part in, this ceremony today, but in 1959, it was virtually unknown to most of the western world. The idea of using a food - tea - as a ceremonial object of focus and meditation fascinated me and made a strong impression. Later on that same trip, I had a chance to drink tea in other Asian cultures as well as in middle Eastern and European countries, and by the time I returned to the U.S. to attend  Harvard College, I was a confirmed tea aficionado and experimenter. In the early 1960s, I recall in particular a period of enthusiasm for lapsong souchong, a Taiwanese tea that is smoked over pinewood fires, imparting a rich, dark color and a complex, satisfying flavor. If man has no tea in him, he is incapable of understanding truth and beauty.  ~Japanese Proverb In the 1970s and 80s, I became concerned about widespread coffee addiction in America. Many of my patients had longstanding disorders - such as chronic stress, insomnia, or gastrointestinal conditions - and had been to dozens of doctors, taken many medications, but found no relief. I was nearly always the only doctor who 1) asked them if they drank coffee, and 2) told them in no uncertain terms to stop drinking it for at least two months to see if the problem resolved. This simple counsel was amazingly successful. My files are full of accounts of chronic health problems  that resolved completely when people stopped drinking coffee. In many cases, these patients became tea drinkers, and found the experience satisfying and healthful. Also in those decades, I went to Japan many times, and was fascinated by the true depth and richness of the green tea culture there. I became familiar with some of the finest varieties of green tea, and soon began to drink these daily.

Essential Oils

Essential Oils and Herbs

By Karen Benford Smith

The fifth tenant of Traditional Chinese medicine is herbs and essential oils, which are found naturally in the plants on the planet.  Essential oils were first noted on a painting in a cave in France, the painting depicting the use of the plants primarily for the healing properties.  Around the world essential oil were found in such places as Egypt, China, India, Greece, Rome, Persia, and European continent.  Egyptians used essential oils as far back as 4500 b.c. cosmetically.  The oils and pastes from plants were created to aid in fighting everyday illnesses.  Chinese usage dates to 2697 b.c. during the reign of Yellow Emperor, Huang, Ti.  The emperor devised oils used in cures for internal problems in the human body.  The book can still be found today and is called “The Yellow Emperor’s Book”.  India used Ayur Veda for more than 3000 years.  The culture incorporates essential oils in the healing process of daily living.  During the Bubonic Plague, Ayur Veda essential oils replaced antibiotics and came to the aid of all those who were suffering from this illness.  The Indian culture also uses oils in spiritual healing and awareness.  The Greek soldiers of 400 b.c. carried the essential oil Myrrh into battle to combat infections.  Ali-Ibn Sana wrote a book in 980 a.d. that offered how to retrieve the oils from plants by a distillation method.  This method is still in practice today.  Today, essential oils are finding a way into many American homes.

Essential oils have so many different uses, oral care, healthy cooking, cleaning, and home purification.  Oil of clove is beneficial in relieving tooth pain until an individual can seek dental assistance. Calendula tincture placed directly on the gums will reduce inflammation and pain.  Some effective gum massages to control pain are eucalyptus, and goldenseal-Myrrh.  As a recent recipient of TMJ I can assure you that these essential oils helped alleviate and resolve my problem with TMJ. For healthy cooking add the following oils to your food to encourage extraordinary flavor peppermint, basil, lemon, and nutmeg.  Peppermint is a wonderful essential oil to have handy when experiencing stomach aches.  Adding drops of lavender, lemon, pine, or cinnamon to a bucket of vinegar will freshen stale countertops, floors, and areas of the home that have a stale smell. 

My favorite consideration for essential oils is the aromatherapy’s ability to reduce stress and calm the nervous system.  Elevating the spirit and calming the mind can be found in essential oils such as lavender, marjoram, sandalwood, and clary sage.  The specific essential oils for alleviating depression are bergamot, geranium, lemon, Neroli, jasmine, and Ylang Ylang.  If an individual needs motivation and energy the following essential oils will accomplish this:  Lavender, Cypress, ginger, rosemary.

Always read the label and never directly ingest an essential oil.  Always use a diffuser to initiate the oils.  When the oils are inhaled the release of neurotransmitters, the chemicals that result in pain or pleasure, are reduced.  Some essential oils have antibiotic properties.  Other essential oils have properties that contain natural antioxidants.  Lemon, peppermint, rosemary, and thyme encourage immunity. Grapefruit, lavender, cypress, basil, and juniper berry improve skin tone.  Eucalyptus, frankincense, ginger, peppermint, and pine are natural expectorants.  There are so many different essential oils that can help an individual work with problem areas in his/her life. Try a natural approach and see the difference in the healing process of the body.

Page, L. (2000). Healthy Healing. San Francisco: Traditional Wisdom, Inc.

The Third Tenant of Chinese Medicine - Massage

 

 

 

The Third Tenant of Chinese Medicine

By Karen Benford Smith

The third tenant of traditional Chinese medicine is massage.  Massage is professional, licensed, and structured touch.  Therapeutic touch is provided by a licensed massage therapist who has study the art and service of massage for the benefit of the receiver.  Receivership of quality touch brings the anatomy and physiology of an individual together through deeper sensory stimulation, resulting from touch of the skin but also delving deeper to the layers of muscles.  Since the skin is a major organ of the body, which is the chief sensory organ of the body. Skin permits the individual to feel not only topically but internally.  Muscles, lungs, heart and digestive organs all launch awareness to the skin by sending signals of good or bad feelings.  Touch also is necessary to all human beings for survival.  Touch can relieve stress, calm a bad attitude, and change the reaction in the central nervous system because of a negative situation.  Best of all massage reorganizes the wiring in our body to achieve vitality and happiness.  In 2000 B.Sc. the first massage was recorded.  Massage has been around for many years for beneficial reasons.

Massage will encourage the mind, body, and spirit to work harmoniously.  When the mind goes into overload the body reacts in specific ways such as muscle aches, headaches, illness, and chronic pain.  The mind is sending message to the body that the pain is within because of emotional problems.  The spirit takes over by providing ways to renew the mind with positive energies.  Sometimes the spirit requires a simple stimulus found in touch that offers the mind a renewed sense of spirit, which will also influences the bodies healing.  Touch also supplies the human individual with a need; a need is something that sustains life.  An athlete needs a massage to keep his/her muscles fine-tuned.  Massage unites an athlete’s mind, body, and spirit so peak performance can be attained.  The CEO of a company needs a massage to keep the stress levels at bay and also promoting clear thinking so that management duties can be his/her ultimate best.  Massage will also reduce stress related illness brought on by an increased load until the individuals maxed out of their reserve capacities.  Massage will offer reduction in cardio problems, hypertension, ulcers, and respiratory diseases.  The benefits are endless for receiving a massage health benefits by preserving a sound mind, body, and soul.

Stress Reduction

Stress Reductions

                                                              By Karen Benford Smith

 

Asian theory or traditional Chinese Medicine believe in seven tenants or rules that aid in maintaining and balancing individuals.  These seven rules follow an order: 1) diet, 2) exercise, 3) massage, 4) meditation, 5) herbs, 6) acupuncture, and 7) surgery.  Diet is being professed in every magazine, commercial, and topic on the television.  Finding the diet that is right for each individual is a push with diet fads and miracle cures placed before our eyes daily.  Therefore I am not going to enter the diet zone.

Second on the list is exercise.  The Chinese believe you should wake up and stretch or practice some form of yoga, Qigong, or Taijiquong (shadow boxing).  As the old saying “An hour in the morning is worth two in the evening," Beginning the day with exercise whether it is stretching for 15 to 20 minutes, taking a brisk walk for 30 minutes, or practicing yoga will increase life span and offer you a better attitude each day.   The desire to work out in the evening can be plagued with stopping at the grocery, making dinner, or just trying to unwind from the days activities.  Make it a point to start your day with exercise to open up the channels in the body and gets the blood flowing.

Here are some easy yoga stretches that will help remove the morning blues and start your day with a fresh outlook.

 

Yoga Poses

www.yogajournal.com

TMJ

Temporomandibular disorders (TMD) occur as a result of problems with the jaw, jaw joint and surrounding facial muscles that control chewing and moving the jaw. These disorders are often incorrectly called TMJ, which stands for  temporomandibular joint.

What Is the Temporomandibular Joint (TMJ)?

The temporomandibular joint (TMJ) is the hinge joint that connects the lower jaw (mandible) to the temporal bone of the skull, which is immediately in front of the ear on each side of your head. The joints are flexible, allowing the jaw to move smoothly up and down and side to side and enabling you to talk, chew, and yawn. Muscles attached to and surrounding the jaw joint control the position and movement of the jaw.

What Causes TMD?

The cause of TMD is not clear, but dentists believe that symptoms arise from problems with the muscles of the jaw or with the parts of the joint itself.

Injury to the jaw, temporomandibular joint, or muscles of the head and neck – such as from a heavy blow or whiplash – can cause TMD. Other possible causes include:

·         Grinding or clenching the teeth, which puts a lot of pressure on the TMJ

·         Dislocation of the soft cushion or disc between the ball and socket

·         Presence of osteoarthritis or rheumatoid arthritis in the TMJ

·         Stress, which can cause a person to tighten facial and jaw muscles or clench the teeth

What Are the Symptoms of TMD?

People with TMD can experience severe pain and discomfort that can be temporary or last for many years. More women than men experience TMD, and TMD is seen most commonly in people between the ages of 20 and 40.

Common symptoms of TMD include:

·         Pain or tenderness in the face, jaw joint area, neck and shoulders, and in or around the ear when you chew, speak, or open your mouth wide

·         Limited ability to open the mouth very wide

·         Jaws that get "stuck" or "lock" in the open- or closed-mouth position

·         Clicking, popping, or grating sounds in the jaw joint when opening or closing the mouth (which may or may not be accompanied by pain) or chewing

·         A tired feeling in the face

·         Difficulty chewing or a sudden uncomfortable bite – as if the upper and lower teeth are not fitting together properly

·         Swelling on the side of the face

·         May occur on one or both sides of the face

Other common symptoms of TMD include toothaches, headaches, neck aches, dizziness, earaches, hearing problems, upper shoulder pain, and ringing in the ears (tinnitis)

How Is TMD Diagnosed?

Because many other conditions can cause similar symptoms to TMD – including a toothache, sinus problems, arthritis, or gum disease – your dentist will conduct a careful patient history and physical examination to determine the cause of your symptoms.

 

Web Md 2013

I have recently suffered the unyielding pain of TMJ.  As a result of trial and error I have found several things that help relieve the pain.  First and foremost was training myself to sleep on my back because any added pressure to the jaw from grinding at night can inevitable cause great pain in the morning.  The other items I have added to my own therapy are acupuncture, which eased the tension in the jawline.  In the evening I take a shower or bath in Epsom salts to relax the body and ease the mind.  Before bed I drink Kava tea which can be purchased almost anywhere.  Finally I apply clove bud to the affected jaw area to release any pain the gum and tooth area.  The treatment I have outlines for myself may benefit others who are suffering from TMJ, which happens to be almost 70% of Americans. 

Live the life you love.  -unknown

Krill Fish Oil ish Oils

      Home Benefits Krill Oil vs Fish Oil Testimonials FAQs Customer Care Order Now Krill Oil Benefits Clinical data has shown Krill Oil seems to possess numerous benefits and has the ability to: protect your heart, lower your cholesterol, fight PMS symptoms, combat inflammation, optimize your brain's capabilities, fight aging AND boost your overall health and wellbeing! These days we're all well aware of the importance of including Omega 3 fatty acids into our diets. Viva Labs Krill Oil is a fantastic source of Omega 3s, especially EPA and DHA benefits, the two essential fatty acids the body needs to maintain excellent health. Viva Labs Krill Oil goes above and beyond what you would find in any Omega 3 supplement -- even when put up against the highest grade fish oil supplement! Our Krill Oil contains a rich supply of astaxanthin, a red pigment found in aquatic livestock such as krill, shrimp, lobster, mussel, crab and other seafood sources. Astaxanthin is known as a very powerful anti oxidant which can help rid the body of free radicals that contribute to various diseases and illnesses. Astaxanthin is also known for its anti-aging capabilities. Even better. krill oil's Omega 3 structure is linked together in a different form compared to fish oil. The essential fatty acids in fish oil are made up in triglyceride form, whereas krill oil is linked together in phospholipid form – the same structure as the fat cells in the human body! This makes absorption of Omega 3s faster and easier. There are countless reasons why Viva Labs Krill Oil should be included as part of your daily regimen... Here are seven powerful Krill Oil benefits for your health: Cardiovascular Health: Results from a study published in the Journal of the American College of Nutrition reported that krill oil can significantly reduce heart-damaging inflammation. The study was conducted by measuring the presence of C-Reactive Protein (a.k.a CRP) levels in the blood. One way to measure the risk of heart damage is to examine the amount of the body's CRP levels. Participants of the study were divided into two groups; a placebo and krill oil group. During the study, CRP levels were measured three times; the beginning, seven days and 14 days. After 7 days, the placebo group's CRP levels increased by 15.7 % and after 14 days levels increased again by 32.1%. The group that had been taking 300 mg of krill oil daily reduced their CRP levels by 19.3% after seven days. After 14 days, CRP levels dropped even further by 29.7%. Cholesterol levels: Findings from a study conducted at McGill University in Montreal indicate that krill oil helps lower (bad) cholesterol levels. The study examined 120 patients who were diagnosed with high cholesterol. Participants were divided into four groups: Group A was given .5 - 1.5 grams of krill oil daily; Group B was given 2 – 3 grams of krill oil daily; Group C was given 3 grams of fish oil daily and Group D was given a placebo. Findings revealed that patients taking just 500 mg of krill oil daily achieved 300 % improvement in cholesterol levels compared to patients taking 3 grams of fish oil. PMS Symptoms: Research indicates a link between the lack of Omega 3s in women and the occurrence and severity of PMS symptoms. A study conducted by the University of Montreal followed the progress of 70 women diagnosed with PMS. Patients were divided into 3 groups: krill oil, fish oil and a placebo group. Experts also took note of the dosage of pain relief medication used by participants as well as other diagnostic tests to compare the effectiveness of krill oil, fish oil and other methods used to address conditions associated with PMS. Results concluded that women taking krill oil used less pain relief medications compared to the fish oil group. Findings also revealed that krill oil "significantly reduces dysmenorrhea" and the emotional symptoms of PMS. Above all, krill oil was found "more effective than fish oils for the complete management of premenstrual symptoms." Inflammation: The results of a study published in the American Journal of Nutrition highlighted the effects of krill oil on chronic inflammation and arthritic symptoms. The study was conducted by Western University in collaboration with McMaster University. Participants included 90 patients who were diagnosed with inflammatory conditions such as cardiovascular disease, rheumatoid arthritis and / or osteoarthritis. Findings revealed that krill oil reduced pain by 28.9%, stiffness by 20.3% and functional impairment by 22.8%. Moreover, results indicated that krill oil "significantly inhibits inflammation and reduces arthritic symptoms within a short treatment period of 7 and 14 days." Brain Function: A study at the University of California, Berkley, suggests that low levels of Omega 3s, particularly DHA and EPA may contribute to cognitive decline. Findings indicate that regular consumption of Omega 3s, especially sources rich in EPA and DHA (such as krill oil), can considerably improve cognitive function. Moreover, a study of 30 adults with attention difficulties showed 46% improvement in mental concentration and 48.9 % mental focus after 90 days of taking krill oil supplements. Furthermore, krill oil contains the powerful antioxidant astaxanthin, which has the rare ability to cross the blood brain barrier and rid the body of free radicals that can lead to cognitive impairment. Anti-Aging: ORAC (Oxygen Radical Absorbance Capacity) values are used to measure the effectiveness of antioxidants. Numerous ORAC tests have proven that krill oil effectively repairs aging cells when compared to other antioxidants. In fact, independent labs confirmed that Viva Labs Krill Oil contains an ORAC value of 431 while fish oil has an ORAC value of 8. Krill oil has over 50 times more ORAC power than fish oil! Research concluded that patients (particularly women) who took krill oil for three months reported significant improvement in the texture of their skin, nails and hair. Furthermore, these women reported a 60% reduction in wrinkles and fine lines and a 50% improvement in energy, stamina, mental alertness and concentration. Overall Health: Numerous studies prove that krill oil's benefits can improve your overall health by strengthening your immune system, optimizing kidney function, regulating the body's hormone levels, elevating your mood and emotional wellbeing, balancing blood sugar levels, regulating blood pressure levels, supporting eye health, boosting your energy AND much more! In fact, Woman's World Magazine reported: "Krill oil is so potent; women who took it for three months reported a 51% boost in energy, alertness, memory, concentration and stamina in a recent Canadian study. And almost 100% described having a greater sense of well-being and happiness -- plus a 31% reduction in aches and pains!" Truth be told, Viva Labs Krill Oil is a "must have" in our daily diets as it is filled with vital nutrients the body needs to maintain our overall health and wellbeing. But don't take our word for it, just look at the chart below. The numbers speak for themselves. It's time for you to choose a supplement - See more at: http://krilloil.com/krill-oil-benefits/#sthash.njSgvFz9.dpuf

Stress, Fish Oil and Sunburn

In the News | 07/02/2013 at 11:45 AM

Today’s Headlines: Stress, Fish Oil, and Sunburn

by The Dr. Oz Show

Feeling Stressed? It’s Probably Harming Your Health: “If you believe stress is affecting your health, you are probably right, a new study concludes, and that perception may increase your risk for heart disease. Researchers studied 7,268 men and women, average age 50 at the start of the project, using periodic questionnaires. There were 352 heart attacks or deaths from coronary disease over the 18 years of the study. The participants rated the effect of stress on their health – none, a little, or a lot – and then researchers controlled for more than 20 variables, including actual stress as measured by psychological tests.” (New York Times)
Fish-Oil Pills Lure Drugmakers Even as Benefits Unproven: “Fish oil has been touted as useful for everything from growing hair to treating clinical depression. Now drug makers are stepping up their promotion of its benefits for treating heart disease. AstraZeneca Plc (AZN), Amarin Corp. (AMRN) and GlaxoSmithKline Plc (GSK) (GSK) are betting the market for prescription fish-oil pills will follow the success of cholesterol-lowering drugs including Lipitor, once the world’s best-selling medicine with revenue of $13 billion a year. Heart disease remains the world’s biggest killer, accounting for 30 percent of global deaths, even as statins and other treatments have become more widely used.” (Bloomberg News)
The Best Ways to Soothe a Painful Sunburn: “Despite people’s best intentions to protect their skin with sunscreen, sunburns sometimes happen. Like other types of burns, sunburns can be extremely painful. They can also trigger a fever and cause an outer layer of skin to slough off, leaving a red and mottled appearance. More serious than an unsightly appearance, sunburn can increase the risk for skin cancer. The culprit is ultraviolet rays from the sun. The injury they cause inflames the skin, leading to increased blood flow that turns the affected area red, explains David Leffell, professor of dermatology and surgery at Yale Medical School. Dr. Leffell shared some tips on what to do once the damage is done.” (Wall Street Journal)



****On a personal note, I have been taking Krill for almost a month and can feel the benefits in texture of my skin.*****

Body Awareness

Articles

Body Awareness

Are We Ships Without Sonar?

By Sean Eads

Originally published in Body Sense magazine, Spring 2002.
Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.

That pain in your jawbone. The ache in your back. Or is it a persistent twinge between your shoulders? Do you pay attention to what your body is telling you? Or do you turn a deaf ear?
"Our bodies often tell us about stress before we consciously perceive it," notes Dr. Matthew McKay, who with Drs. Martha Davis and Elizabeth R. Eshelman co-authored The Relaxation & Stress Reduction Workbook. "Without an awareness of how the body responds to external stimulation, we're like ships without sonar. We're trying to guide our lives without having half of the data necessary to make an informed decision."

According to McKay, while everyone responds differently to adversity, there are certain generalities we can make when it comes to the body and stress. Anxiety, for example, is usually expressed in the shoulders and abdomen; anger, in the jaw, forehead and upper chest; sadness, as a heaviness in the legs.

"It is not unusual that the physical location of pain or discomfort provides vital clues to what kind of stress you're being exposed to long before you're actually aware of it," Davis adds. "Body awareness is a way to deal with stress -- before it overwhelms you -- by becoming a more conscious being. Often we're busy with appointments and schedules. It's important to 'check in' with ourselves during the day, to remind ourselves why we're here."

Several simple exercises can help refine your ability to listen to your body:

- Learning Awareness - Learn the differences between your body and your environment by making deliberate shifts from inner to outer awareness. McKay describes this kind of shifting as a "muscle" that needs to be developed and flexed. Begin by getting comfortable, shutting your eyes and taking stock of your surroundings. How much sensory stimulation have you learned to overlook? Announce out loud everything you can hear or smell or touch. Then shift into your body, following the same pattern. Does your foot itch? Acknowledge it. With this new perception, you will likely find your body is alive with positive and negative sensations. Shuttling back and forth between your internal and external worlds will help you appreciate your individuality and the forces that influence it.

- Body Scanning - "There are several ways to perform body scanning," says McKay. "A typical way is to imagine a band of light moving down your body from head to toe. As it does, imagine it 'scanning' you and stopping when it detects areas of pain or discomfort. Once a tension is discovered, ask yourself why is it there? What caused it? What is my body telling me that I haven't consciously realized?"

- Letting Go - Once pain is detected, let go of it. "Breathe it away," suggests Davis. "Lie down in a comfortable place and continue focusing on your body. When you find areas of pain, exaggerate it a little so you can more clearly feel it. Then take a few deep breaths and exhale the discomfort from your body."

Music Therapy for Stress Relief

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Music Therapy Listening to music does wonders to alleviate stress. Please note that everyone has different tastes in music. Listen to the music that you feel comfortable. Sitting down and forcing yourself to listen to relaxation music that you don't like may create stress, not alleviate it. Music has always been a great healer. In the Bible, we learn about how David played the harp to help ease his severe depression of King Saul .  Music is a significant mood-changer and reliever of stress, working on many levels at once. Music/Singing Play a tune on the guitar and sing along. That works even in the worst of times. By the time I'm done with the song, I've breathed deep, I've controlled myself to some degree to be able to sing on key :-), and I've come back into myself, and more into the real time moment. Internet Discussion Forum Many experts suggest that it is the rhythm of the music or the beat that has the calming effect on us although we may not be very conscious about it. They point out that when we were a baby in our mother's womb, we probably were influenced by the heart beat of our mother. We respond to the soothing music at later stages in life, perhaps associating it with the safe, relaxing, protective environment provided by our mother. Music can be one of the most soothing or nerve wracking experiences available. Choosing what will work for any individual is difficult, most will choose something they 'like' instead of what might be beneficial. In doing extensive research on what any given piece of music produces in the physiological response system many unexpected things were found. Many of the so-called Meditation and Relaxation recordings actually produced adverse EEG patterns, just as bad as Hard Rock and Heavy Metal. The surprising thing was many selections of Celtic, Native American as well as various music containing loud drums or flute were extremely soothing. The most profound finding was Any music Performed Live and even at moderately loud volumes even if it was somewhat discordant had very a beneficial response. Whenever the proper sounds were experienced an amazing right/left brain hemisphere synchronization occurred. The normal voltage spiking pattern changed to a smooth sinusoidal waveform and the usual voltage differential equalized. The entire human energetic system is extremely influenced by sounds, the physical body and chakra centers respond specifically to certain tones and frequencies. Special consideration should be given to the positive effects of one actually playing or creating music themselves. Among the first stress-fighting changes that take place when we hear a tune is an increase in deep breathing. The body's production of serotonin also accelerates. Music was found to reduce the pain during dental procedures. Playing music in the background while we are working, seemingly unaware of the music itself, has been found to reduce the stress. Music was found to reduce heart rates and to promote higher body temperature - an indication of the onset of relaxation. Combining music with relaxation therapy was more effective than doing relaxation therapy alone. Maximizing With Music Therapy As we mentioned before, there is not a single music that is good for everyone. People have different tastes. It is important that you like the music being played. The following are general guidelines to maximize the effectiveness of the music. To wash away stress, try taking a 20-minute "sound bath." Put some relaxing music on your stereo, then lie in a comfortable position on a couch or on the floor near the speakers. For a deeper experience, you can wear headphones to focus your attention and to avoid distraction. Choose music with a slow rhythm - slower than the natural heart beat which is about 72 beats per minute. Music that has repeating or cyclical pattern is found to be effective in most people. As the music plays, allow it to wash over you, rinsing off the stress from the day. Focus on your breathing, letting it deepen, slow and become regular. Concentrate on the silence between the notes in the music; this keeps you from analyzing the music and makes relaxation more complete. If you need a stimulation after a day of work, go for a faster music rather than slow calming music. When going gets tough, go for a music you are familiar with - such as a childhood favorite or favorite oldies. Familiarity often breeds calmness. Take walks with your favorite music playing on the walkman. Inhale and exhale in tune with the music. Let the music takes you. This is a great stress reliever by combining exercise (brisk walk), imagery and music. Listening to the sounds of nature, such as ocean waves or the calm of a deep forest, can reduce stress. Try taking a 15- to 20-minute walk if you're near the seashore or a quiet patch of woods. If not, you can buy tapes of these sounds in many music stores.

What genre of music helps you relax?