by Pain Doc | Dec 18, 2014 | Uncategorized
Russian kettlebell exercises are a great way to strengthen and condition your
pelvic stabilizers, promoting a strong back that is less prone to movement-caused injury.
The pelvic stabilizers consist of all the muscles connected to the pelvis working in synergy to enable you to lift, push and carry (perform work). They include:
- Erector spinae group (quadratus lumborum, multifidi, rotatores, iliocostalis)
- Abdominals (rectus abdominus, obliques, transverse)
- Gluteal muscles
- Quadriceps muscles
- Hamstrings
- Hip rotator muscles
In this video, I demonstrate the proper form for doing these exercises:
Think of your pelvis as a powerful hinge; a “bio-mechanical hub” that connects your torso to your legs. The pelvis’ engineering enables you to stand upright and bear a load by serving as an anchor/ attachment point (resistance-counter force) for the muscles performing the work. It is truly a biological marvel and should be targeted for exercise so that one can meet the physical demands of life more easily.
Examples of common activities that heavily rely on pelvic stabilizers:
- Standing up from a seated position; sitting from a standing position
- Bending down and lifting something from the ground
- Putting your carry-on luggage in the overhead bin of an airplane
- Lifting up a child
- Throwing a football
- Jumping across a puddle
The exercises involve moving a kettlebell, which resembles a cannon ball with a large hand grip, by using the power generated from pelvic thrusting. The repeated thrusts are created by alternating antagonist-agonist* function of the pelvic stabilizers.
*Muscles work in pairs. The muscle that is undergoing a concentric contraction (getting shorter as it contracts) is called the agonist while its counterpart, referred to as the antagonist offers stabilization and measured control of the movement. Muscles switch from being agonist to antagonist and vice versa, depending on the movement. Examples: biceps-triceps, quadriceps-hamstrings.
Although it looks like the arms are involved due to their obvious swinging motion, they are actually not being exercised. The arms serve to connect the weight to the pelvis structure, like a piece of rope. The kettlebell “drags” your arms with it and moves via inertia after being propelled by the rhythmic pelvic thrusts.
Initiate the thrust with your leg muscles, driving power through your feet and channeling it into your pelvis and core to swing the weight forward. Do not use your arm muscles to swing the weight, and try to keep your lower back straight. The worst thing you can do is put too much load on your lower back muscles in the flexion position– this can cause a severe back injury, so avoid doing this.
The benefit of developing your pelvic stabilizer muscles’ strength and coordination is that it will be much easier to move your body; to make it do work. Going up stairs, getting out of and into your car seat, and lifting and carrying heavy things will be much easier. You’ll be pleasantly surprised!
Kettlebell exercises burn up a lot of calories, so they are also good for weight loss.
Remember to use good form and start out with a light weight, working your way up as you develop muscle strength and coordination. Kettlebells can be as light as 2 pounds and as heavy as 50 pounds. The one I am using in the video is a solid 40 pounds.
by Pain Doc | Nov 30, 2014 | Uncategorized
I am constantly looking for topics on pain and pain management to address on this blog for the benefit of my readers. When it comes to pain, numbness and other abnormal sensations, it understandably is a cause for concern, especially for cases where the diagnosis is not clear or certain.
I know that some of you have already seen your doctor, but are not satisfied with the answer you received. Maybe your doctor unintentionally trivialized your complaint, saying it would work itself out over time. But in your mind you did give it enough time, and it’s still there.
Or perhaps you are getting physical therapy, chiropractic, massage or acupuncture, but your symptoms remain. Be aware that pain appearing as musculoskeletal in origin (sprain, strain, arthritis, pinched nerve, fracture, muscle spasm, trigger point and so on) may actually be a sign of something more serious.
For example, I know of a woman who had gradual onset sciatica (nerve pain in the buttock going down the back of the leg). She had massages, chiropractic, acupuncture and physical therapy, but they did not resolve her pain. To make a long story short, she was diagnosed with a brain tumor that was pressing against the motor neurons in her brain that eventually formed the sciatic nerve. Luckily for her, her tumor was operable and her symptoms gradually cleared.
Remember, nerves start from and return to the brain, because that is where the perception of all sensations, not just pain, is processed. If there is a pathology in the brain, it may manifest as symptoms commonly associated with common muscle and nerve conditions.
A second patient I recall complained of a severe headache centered on the right side of her head. The headaches came on rather suddenly, and they were not of the migraine variety. I referred her for an MRI and it turned out that she had a cerebral aneurysm. Although the majority of headaches are not dangerous, it is still important to err on the side of caution if the headache is especially acute, doesn’t respond to medications and if you have a familial history of vascular disease.
Bone pathology/ injury can be a source of pain that may appear muscle/ligament in origin. This can include vertebral compression fractures, bone cysts and bone cancers like osteosarcoma. If you have pain somewhere in your back or believe you have “muscle” pain in an extremity long bone that does not respond at all to physical medicine (chiropractic, physical therapy, massage, stretches, ice/heat, ultrasound etc.) then it is prudent to have diagnostic tests performed to rule out any red flag conditions.
Advanced diagnostic tests for this purpose include:
X-rays, which can show the location, size, and shape of a bone tumor. If x-rays suggest that an abnormal area may be cancer, the doctor is likely to recommend special imaging tests. Even if x-rays suggest that an abnormal area is benign, the doctor may want to do further tests, especially if the patient is experiencing unusual or persistent pain.
A bone scan, which is a test in which a small amount of radioactive material is injected into a blood vessel and travels through the bloodstream; it then collects in the bones and is detected by a scanner.
A computed tomography (CT or CAT) scan, which is a series of detailed pictures of areas inside the body, taken from different angles, that are created by a computer linked to an x-ray machine.
A magnetic resonance imaging (MRI) procedure, which uses a powerful magnet linked to a computer to create detailed pictures of areas inside the body without using x-rays.
A positron emission tomography (PET) scan, in which a small amount of radioactive glucose (sugar) is injected into a vein, and a scanner is used to make detailed, computerized pictures of areas inside the body where the glucose is used. Because cancer cells often use more glucose than normal cells, the pictures can be used to find cancer cells in the body. ~ National Cancer Institute
If you are seeing a physical medicine provider or alternative practitioner who insists you continue with their treatment despite not experiencing any appreciable results after a few sessions, see your doctor. If you feel like your primary care doctor’s treatment plan isn’t working, don’t be afraid to ask for a referral to a neurologist or orthopedic specialist. Express your concerns, and ask if any of these tests should be ordered to rule out potential, serious conditions.
by Pain Doc | Nov 19, 2014 | Uncategorized
Chronic pain affects more than 100 million American adults, according to the Institute of Medicine. That’s more than the total affected by heart disease, cancer and diabetes combined. A diagnosis of chronic pain spells trouble, as it implies that it cannot be cured– sort of like a perpetual, terminal illness. While chronic pain does not have the scary reputation of a terminal disease where one is told he has x-months left to live, it is nonetheless devastating to those who suffer from it; relentlessly sapping quality of life for years on end.
The conventional approach to chronic pain treatment is prescribing powerful drugs; i.e. opiod analgesics and non-steroidal anti-inflammatory medications (NSAIDs). But taking these powerful drugs comes at a price. For opiods, it’s addiction, nausea and constipation primarily; for NSAIDs, its gastrointestinal bleeding, increased heart attack risk and kidney damage.
But there is a school of thought that says what is really needed is a transformation in the way chronic pain is viewed.
A program at Mercy Hospital in Portland strives to do that by shifting chronic pain sufferers away from medication and toward behavioral therapy.
The Living Life Well Pain Rehabilitation program is a 12-week, group-based program that helps people learn to cope with chronic pain. Medical director Dr. Stephen Hull says it combines multiple strategies: behavioral therapy, medication management, and physical exercise. The goal at Living Life Well is less about reducing pain and more about helping people resume the activities that are important to them. Participants in the program see an average of about a 40 percent increase in function and a 20 percent improvement in pain.
According to Dr. Hull, when patients make a conscious effort to carry pain with them and move towards the people and things important to them, they actually do better. They have improved function and less pain– and it’s not clear which one enables the other. The pain becomes less of a directing force in their lives.
With pain, the natural tendency, encoded in our genes, is to stop doing the activity that causes it. This is a primitive protective mechanism, and is indeed one of the reasons we need pain. However, with chronic pain the damage has been done, and what people are dealing with is the residual effects of it. In other words, it’s like a perpetual fire alarm that continues to ring, despite the f ire being put out years ago, and all that is left is smoldering embers that are manageable.
So the strategy involves talking to patients and suggesting that they view their pain differently.
Joe Guarna, the program’s psychologist, spends hours in class teaching participants to stop interpreting their pain as a threat; that they can do many of the things they want– basically, make a strong, conscious effort to liberate themselves from their pain. When the patient embraces this and gives it her best effort, most of the time the results are positive. Call it psychosomatic, the power of mind over matter, or other nebulous phenomena of the human body, what matters most is that chronic pain patients get a part of their life back, without the help of powerful drugs that take away other parts of one’s life in exchange for pain relief, a trade more and more people are refusing to take.
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If you experience chronic pain, my suggestion is to talk to your doctor to see how much physical activity you can attempt without adding too much risk to aggravating your condition. You can also consider seeing a personal trainer at your local gym. Personal trainers have more hands-on training and intimate knowledge than most medical providers on the various ranges of motion of joints, muscle function, balance and strength, and they can evaluate your level of physical ability and recommend a customized program for you.
As always, cleansing the body’s tissues and organs is important in the battle against chronic pain. You want to do all that is within your power to give your body a fighting chance to heal and regenerate. Limit your diet to naturally occurring, organic food sources; eliminate overly processed food (which includes all wheat and grain-based food and added sugar and its derivatives); avoid environmental toxins in your environment (there are many!), get adequate rest, keep yourself busy, find a good cause, associate with positive people, and tell yourself you refuse to be hostage to your pain.
Lastly, Tai Chi, Qi Gong, yoga, conscious breathing exercises and meditation can be helpful in reducing the effects of chronic pain.
Dr. P
by Pain Doc | Jun 27, 2014 | Uncategorized
The underlying theme of this blog is that by making strategic changes in your daily routine, you can save yourself a lot of pain and dysfunction now and later on in your life. And it’s my desire to share with you some of these simple changes.
Isn’t this a simpler and smarter way to live, rather than being indifferent or oblivious to the fact that your body slowly loses its resiliency as you age, and not taking appropriate, protective measures? If you perform regularly scheduled maintenance to your car, it will last a lot longer than if you do not. The same goes for your body, but the stakes are a lot higher.
One Popular Reason Why People Develop Pain
The problem I see is that most people forget that when you are in your 20s and 30s you can get away with things like prolonged sitting, staying out late and eating unhealthy things like burgers and fries frequently. At that age your human growth hormone is still giving you that fountain of youth energy and your musculoskeletal system, especially your joints, is still in good working order.
However, through your 40s-60s, your job and/or family responsibilities increase and you have less time for yourself, and you think you can take the same abuse that you took in your earlier years. This is where problems start to manifest.
You see, health problems such as degenerative disc disease take years to develop. Take an x-ray or MRI of your neck or low back, 
and all those nasty osteophytes, thinning discs and crooked spines you see didn’t start yesterday. They started perhaps ten or more years prior.
So, you are either in a situation where you can do lifestyle modifications to reduce the chances of disorders like this from affecting your health and quality of life; or, you already have the disorder, but need to find ways to stop it from progressing and/or reduce its impact on your health and quality of life.
You see, as long as you are alive, your cells have the capacity to regenerate or transform. Depending on the current state of your health and therefore your body’s recuperative capacity, it could take a long time or a relatively shorter time to see results.
For example, if you are overweight; a smoker and drinker and have a negative impression of life, those serve as extra barriers to healing. Get rid of them, and you’ve got a better chance.
A Simple Exercise to Do Daily if You Sit a Lot
Back to those “lifestyle modification” tips that can help you avoid a life of pain.
Here is today’s example, an exercise called Wall Angels. If you find yourself having a slouched upper back, rounded lower back and forward lunging neck, you’ve got to try these. When done regularly, they can help restore and maintain good posture.
Posture affects your spine, joints, muscles, breathing, energy levels and sometimes even mindset. It is critical to have good posture if you expect to achieve optimal health in your life.
Give it a try; all you need is an empty wall with no obstructions:
by Pain Doc | Jun 19, 2014 | Neck Pain
Do you experience neck pain or stiffness? Tension headaches?
Do your upper shoulders feel like bricks and have tight, sensitive knots as big as golf balls?
Any pain, strain or weakness in your upper back between your shoulder blades?
If so, you likely have Anterior Weight Bearing of the head, or Forward Head Posture.
Appearance is the least of your worries when it comes to poor posture.
Yes, people tend to look much better when standing up straight and confident as opposed to looking like Quasimodo in his advanced years. But looks are not the main problem with a slouched posture.
You see, posture has a direct impact on your breathing quality. If your rib cage and spine are hindering your diaphragm movement and lung expansion, then your breaths will be more shallow. You’ll be getting less oxygen to your muscles and organs; you’ll expend more effort breathing, and you will likely feel fatigued more often than not.
On average, a person at rest takes about 16 breaths per minute. This means we breathe about 960 breaths an hour and 23,040 breaths a day! That’s a lot of energy expenditure, which is hindered by poor posture.
Anterior weight bearing of the head, unfortunately, is very hard to avoid. Because your eyes are in front of your body and not in the back of your head, you naturally flex your neck forward to focus your eyes on what you are doing. This means bending your neck forward as you look at a computer monitor, when reading a book, or when doing just about every activity of daily living: brushing your teeth in front of the mirror, working on a hobby, playing with your children and so on. All these activities will cause you to bend your neck forward.
Bad posture can lead to advanced arthritis and spine decay.
Your spine, when viewed from the side, has curvatures that work like springs on a car’s suspension system. They dampen shock to the spine. Do you know that the simple act of walking puts significant forces into your spine, thanks to gravity? If you are a runner, those forces are multiplied exponentially.
In a strong, healthy spine, these forces are adequately absorbed by the curves, discs and supporting soft tissues. If you have lost some of your spinal curvatures, then the forces generated from walking, running, jumping, and yes, sitting are not going to be dispersed as well and your delicate joint surfaces will have to bear more of this burden. Over time, this can make your spinal segments look like the one below (left spinal segment):
Spinal degeneration occurs mostly in the neck and lumbar spine.
Your neck and lumbar spine are where the nerves that go to your arms and legs branch out from, so adverse alterations to these areas can lead to symptoms in your extremities: pain, numbness, tingling or weakness.
With forward head posture, your head, which weighs 10-12 pounds translates several inches in front of the spinal axis. This creates a “moment force” that is placed mostly on the back neck muscles, upper shoulder muscles and cervical discs.
To get an appreciation of this, imagine balancing an eight pound shot put in your hand, with your wrist bent and your elbow resting on a table; forearm pointing straight up supporting the shot put. It takes little effort to keep that shot put steady.
Now, while still holding the shot put, straighten your wrist and flex it forward so that the shot put is no longer in line with your wrist and forearm (analogous to forward head posture).
All of a sudden, this shift in weight changes everything: your forearm muscles tense up (analogous to your spinal muscles) and your wrist will soon experience strain (analogous to your neck muscles).
This is what happens when the center of gravity of your head moves even just a few inches forward of your spine (reference point at the base of your neck).
Here I illustrate this using a therapy weight pad:
Normal neck curve = strong biomechanics and support, while…
Flattened or reversed neck curve = poor biomechanics and tissue strain
If you have persistently bad posture; especially forward head posture, you are setting the stage for problems. Abnormal stresses to the spine weakens discs, ligaments and cartilaginous surfaces. This is the recipe for spinal decay and increased chance of spinal cord or nerve root impingement.
So if you have forward head posture, start doing exercises that strengthen the back of your neck muscles; stretch shortened, anterior (front) neck muscles, and strengthen your lower back muscles and core. It also helps to stretch shortened muscles in your legs and pelvis that might be restricting your lumbar spine of proper movement. More on this later.
So what do you think? Do you do any exercises and stretches to improve your posture? Let me know!
Dr. P
by Pain Doc | Jun 12, 2014 | Uncategorized
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It is estimated that at any given time, about 40% of the adult population experiences lower back pain. That means, today when you walk on a busy street full of pedestrians, four out of ten people you see are experiencing some degree of lower back pain. 50-85% of all people will experience lower back pain at some time in their lives.
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For many cases of low back pain, the source of the pain emanates for the
intervertebral disc, or IVD. This is the fibro-cartilagenous material that connects vertebrae together and is responsible for bearing most of the weight placed on the spine. Its architecture is designed to absorb shocks using the incompressible nature of water (hydrostatic pressure), which is mostly contained in the nucleus pulposus of the disc. The nucleus serves to redistribute and dampen the forces placed on the spine so as to avoid damage. This comes in handy when walking, jumping, sitting, standing, and of course picking up heavy things.
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Problems arise when the disc weakens, allowing internal derangements to occur. Basically this means shifts in the shape of the disc that alter the proper alignment and movement of the spinal joint segment, and/or block or partially block nerve pathways, causing nerve root impingement and pain down the leg.
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One of the home care accessories I prescribe for my low back pain patients is the
PosturePump™ Spine Retrainer. This innovative device helps to rehydrate weak and bulging disc derangements by increasing the space between vertebrae using an air bladder controlled by a hand aspirator. As the disc volume increases, a negative pressure develops and a pressure gradient forms, which draws fluids (capillary blood), nutrients, oxygen and reparatory cells into the disc. This can help the disc regenerate, and the lumbar extension forced by the
PosturePump™ Spine Retrainer can mechanically force the posterior disc bulge back to center at the same time, relieving symptoms.
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Even if you don’t have a bulging disc, the PosturePump™ can serve as a good preventive measure to keep your discs healthy and strong.
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Watch the video to see how this works.
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If you have recurrent pain of any type, stay tuned for further posts…you just might run into something that will make a significant impact on your quality of life. Please consider sharing this information, as it may be helpful to someone in your social circles. Thanks for reading!
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Dr. Perez
by Pain Doc | May 14, 2014 | Uncategorized
When it comes to pain, there is some truth to the saying, “It’s all in your head.”
According to Beth Darnall, PhD, a Stanford pain psychologist, the “experience” of pain is both a sensory and emotional experience. There is the physiological component that is responsible for the mechanical/physical aspects of pain, and the psychological component, where the pain is interpreted and realized. Addressing both components, therefore, is a prudent approach to treating pain.
A recent systematic review of 21 studies published in May 2014 in The Spine Journal showed that patients with the highest risks for “fear-avoidance” beliefs are those with sub-acute low back pain for four weeks to three months.
Dr. Maria Wertli, M.D., from the University of Zürich found that among four cohort studies, patients who had fear avoidance beliefs were less likely to return to work. Earlier interventions to reduce this fear may help patients recover faster and avoid chronic pain to set in.
The “fear avoidance” model, which is still under debate among researchers, suggests that people who are extremely fearful are prone to avoid movements and activities that they feel may trigger pain. According to physiotherapist Lorimer Moseley, professor of clinical neurosciences at the University of South Australia, this leads to “disengagement from meaningful activities, disability, and depression,” The fear-avoidance mindset basically starts a vicious cycle which takes root in the mind to the point where the fear of pain has a larger impact on behavior than pain itself.
However, fear-avoidance behavior is understandably difficult to detect among chronic low back pain patients, which can cause practitioners to either ignore psychological factors that could influence pain or wrongly associate the behavior in the diagnosis/ identification of the actual area of damage.
Moseley mentioned fear may not be readily seen in patients because they seldom display cardinal signs of fear unless they are confronted directly with movement that may be perceived to cause pain. For example, if patients are asked to bend forward to touch their feet, they may exhibit fear to do so because they think the movement would cause pain. The fear-avoidance behavior model is also too simplistic to explain most cases of chronic low back pain, and it is rarely the sole reason patients avoid “painful” movements.
It’s been said that the human brain is more mysterious than the entire universe. While science has still much to learn about how the mind can cause pain, health professionals should still consider fear-avoidance belief as a factor in patients with chronic low back pain. It can have powerful effects on their cognitive processes, which can increase the “experience” or intensity of their pain, and/or prevent them from engaging in exercises that could otherwise improve their condition.
This study affirms that certain mind-body approaches such as guided visualization, meditation, yoga and similar holistic techniques can be an effective adjunct to treating chronic pain.
Here is a video of Dr. Darnall explaining the relationship between chronic pain and psychological state:
Are you experiencing chronic pain? Sign up to be notified of my upcoming Optimal Body System Reverse Chronic Pain multimedia course. Click here to find out more.
Reference: Guardian Liberty Voice
by Pain Doc | May 8, 2014 | Uncategorized
Arthritis, which translates to “irritation of a joint,” has the potential to develop into a debilitating condition that can significantly reduce your activities of daily living (ADL) and quality of life. It involves pain, stiffness and understandably a reduced ability to move and engage in exercise. Lack of exercise/ mobility promotes weight gain, which can make the arthritis worse as the joint surfaces bear increased weight.
If the pain is strong enough, sufferers resort to over-the-counter medications such as acetaminophen (Tylenol, Paracetamol), NSAIDs, or non-steroidal anti-inflammatories (Ibuprofen, Naproxen); and if the pain is severe, opioid drugs. All of these drugs have dangerous side effects, which become more significant if they are taken long term. This includes liver damage, gastrointestinal problems, muscle and joint pain, and for opioids, constipation, nausea and drug addiction/dependency.
Today, I will address specifically osteoarthritis, or OA. It is the most common form of arthritis and is the major cause of disability in persons aged 65 and over. Osteoarthritis affects primarily the weight-bearing joints such as the ankles, knees, hips, lower spine and lower neck. It starts out non-inflammatory (unlike rheumatoid arthritis, which is an inflammatory auto-immune form of arthritis) and involves gradual wear and tear of the cartilage surfaces of the ends of the bones that form the joint. In advanced stages, the damaged cartilage triggers mild inflammation (swelling, increased vascularity, increased pain) and the condition is better described as inflammatory osteoarthritis.
Osteoarthritis has systemic risk factors and local risk factors.
Systemic risk factors include age, sex, race, bone density, genetic factors, nutrition and hormonal status (which is related to age).
- Black Americans have a higher incidence of OA than white Americans; however the association may be rooted in demographics/ cultural factors rather than genetics.
- Reduced production of human growth hormone (HGH) and the sex hormones (estrogen, testosterone) are associated with reduced cartilage pliability; i.e. increased brittleness and less thickness.
- Cartilage is thought to be highly vulnerable to oxidative stress (free radical damage, oxidation), and high doses of vitamin C and D are protective against the development of OA. Smoking, pollution and a diet high in processed food are factors that promote oxidative stress.
Local risk factors include obesity, occupation, prior joint injuries, existing joint instability, sports/physical activities and congenital joint abnormalities.
- Obese individuals experience increased pressure in their weight bearing joints when standing or sitting. This can force water content out of the cartilage and lead to small tears which then lead to larger tears and “bone on bone” contact within the joint.
- Occupations that involve repetitious trauma/ forces to the joints increase risk for OA.
- Sports, especially football, basketball, long distance running and gymnastics can result in accelerated cartilage degeneration especially after age 40.
- Prior injuries/ trauma that subluxated or misaligned a joint will predispose it to accelerated OA as the joint loses its normal mechanical function. The joint surfaces may not articulate properly, and weight distribution along the surface may become uneven following trauma.
- Congenital anomalies such as scoliosis and fused vertebral segments can also alter normal joint movement and promote accelerated OA.
- Weak muscles can deprive joints of protection and stability, predisposing them to OA. Weak muscles are related to sedentary lifestyles, whether by choice or secondary to an incapacitating condition like advanced Type 2 diabetes.
The bottom line:
If you have systemic risk factors, think in terms of diet and nutrition to ward of their effects. You can’t control aging, you can’t control your sex and race, but you can control the level of oxidative stress in your body and you can “down-regulate” genes that may predispose you to arthritis by adopting a healthy diet and lifestyle.
If you also have several local risk factors for OA, think in terms of minimizing their effects. Unstable joints from prior injuries can benefit from targeted exercises that strengthen the joint; perhaps some occasional spinal and/or extremity adjustments from a chiropractor or therapist; supports/orthotics as applicable; and avoiding activities which over-stress the affected joint. For example, if you have a spondylolisthesis, it’s best to avoid running and instead do speed walking or use an elliptical machine to get your cardio exercise.
If you are suffering from chronic pain in your muscles and joints, nerves and ligaments, stay tuned for a new multi-media educational course being developed, Get Rid of Pain Forever. To receive notice of its launch, visit here.
by Pain Doc | Apr 24, 2014 | Uncategorized
by Laurie Roth-Donnell, Master Herbalist and Holistic Health Practitioner
There are many alternatives when considering avenues to manage chronic pain. Herbal Therapy is one area that is rapidly growing in popularity. Herbs rarely have an adverse side effect like many pharmaceuticals do and are now easy to access, thanks to the
Internet.
When using herbs for pain management, please be reminded that anti-inflammatory herbs will not heal your condition itself, despite their pain-easing effects. Addressing the cause of chronic inflammation is essential when working your way toward optimal health; inflammation triggers pain and is a major risk factor for chronic diseases like cancer, cardiovascular disease, and diabetes.
Warnings aside, here are five herbs that combat inflammation and are all readily available online and at some health focused stores.
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White Willow Bark—This herb contains salicin, the compound from which commercial aspirin was originally extracted. The analgesic actions of the bark are slower acting than synthetic aspirin, but results last longer. In addition to its pain-relieving properties, it is an anticoagulant, assisting in the prevention of
blood clot formation and thickening of blood that may lead to stroke or heart failure. It has also been credited with the alleviation of acute back and joint pain, as well as osteoarthritis. Native Americans simply chewed the bark from the tree for natural pain relief.
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Boswellia—Sourced from a resin found in the bark of frankincense trees, boswellia has been shown to thwart chemical reactions involved in the creation of inflammation. Practitioners of Ayurvedic medicine have long used boswellia to treat arthritis; the herb may also benefit people with inflammatory bowel disease.
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Bromelain—An enzyme extracted from pineapple stems, bromelain reduces levels of prostaglandins, hormones that induce inflammation. Bromelain may benefit people with arthritis and conditions marked by musculoskeletal tension (such as TMJ syndrome), as well as those suffering trauma-related inflammation. What’s more, the enzyme may promote healing in muscles and connective tissues. Some holistic health practitioners have prescribed patients to eat 8 whole pineapples for 10 days, and they claim their pain was reduced significantly.
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Curcumin—An Ayurvedic remedy known to tame arthritis pain, curcumin is a compound found in the curry spice turmeric. In an animal-based study published in 2007, scientists discovered that curcumin could overpower proinflammatory proteins called cytokines. The compound may also help decrease pain associated with autoimmune disorders and tendonitis. This herbal news is a great reason to eat a little curry! Red Coconut Curry is one of my favorites.
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Ginger—Sipping ginger tea not only helps relieve cold-related congestion, but supplementing with ginger may deliver other long-lasting health effects. Research indicates that ginger may calm arthritis pain by lowering your prostaglandin levels. One 2005 study even suggests that ginger could reduce pain and inflammation more effectively than non-steroidal anti-inflammatory drugs (such as aspirin). Ginger is available in most grocery produce sections, and ginger tea is quick and easy to make. Slice a thumb-sized bulb of fresh ginger, add to 4 cups of water, and boil for 5 minutes. Strain, add honey, lemon or your choice to taste.
If you consider the use of herbs for pain management, please consult a doctor or holistic health professional before you begin the regimen. Some herbs interact with drugs you are receiving for pain or other conditions you may be medicated for and the combination may harm your health when improperly administered.
Sources:
WebMD.com
Secrets of Self Healing by Dr. Ni
by Pain Doc | Apr 4, 2014 | Uncategorized
Neuropathy translates to “nerve disorder.” It can be mechanical in nature, such as the common peripheral neuropathies carpal tunnel syndrome, thoracic outlet syndrome and cervical disc radiculopathy. In these cases, the source of nerve pain is prolonged, direct pressure to the nerve from an abnormal constriction of some sort in the area of the nerve. When nerves are subjected to even the slightest pressure for long durations, morphologic changes occur to the nerve, resulting in permanent symptoms such as pain, tingling, numbness and weakness. The scary thing about peripheral neuropathies is that you don’t feel the constriction to the nerve itself, just the symptoms of the damaged nerve which by that time may be too late to completely resolve.
Neuropathy can be caused by the Herpes virus; i.e. shingles, which does damage to the nerve itself. It can be caused by disease processes; particularly late stage Type II diabetes where peripheral nerves (major nerves of the body responsible for sensing touch, hot, cold and movement) deteriorate from prolonged exposure to diabetic conditions (persistently high blood glucose, vascular disease, high insulin, inflammation). Lyme Disease, inflammatory diseases, autoimmune diseases and toxicity/ poisoning can also cause neuropathy.
But the big thing that can cause you to develop neuropathy is over the counter and prescription medications. There are hundreds of medicines that have side effects that include nerve degradation; whether it be from toxicity or from leaching nutrients the body needs to maintain nerve function. According to pharmacist Suzy Cohen, a leading expert on medications, some classic offenders include antacids, acid blockers, oral contraceptives, hormone replacement therapy, corticosteroids, statin cholesterol reducers, breast cancer drugs and fluoroquinolone antibiotics. She adds that the fluoroquinolones (Cipro, Floxin, Avelox, Levaquin) have a fluoride backbone. Fluoride is known to harm the thyroid gland, reduce thyroid production and cause irreversible damage to the nervous system.
As a side note, I find it amazing that some water districts still add fluoride, a known neurotoxin, to the water supply and that dentists still recommend it for cavities; even for young children– amazing!
If you have a history of taking any of the class of medications mentioned above and you suffer from neuropathy, it is quite possible that you have been inadvertently causing your neuropathy. If this is the case, Suzy recommends the following supplements which may be helpful in reversing the damage (check with your doctor first).
Thiamine — Watch your wine consumption. A glass of wine every night can steal nerve-protective nutrients like vitamin B1 (thiamine). You can also try benfotiamine, a fat-soluble form of thiamine.
Probiotics — Probiotics allow you to make methylcobalamin (vitamin B12), which you need to produce myelin and protect the nerve cells.
My note: it is extremely important that you ensure you maintain a healthy gut microflora. Your gut is where nutrients are transferred from what you eat to your body’s cells. If your microflora is out of balance, you run the risk of malabsorption, Vitamin B12 deficiency, and gut inflammation. Taking probiotics, minimizing antibiotics, avoiding alcohol or drinking in moderation, and including cultured foods (sauerkraut, yogurt, etc.) and raw vegetables in your diet are the key.
Methylcobalamin (B12) — When your body is starved of B12, you lose the myelin sheath and your nerves short circuit. This can cause neuropathy and depression. There are dozens of drug muggers of B12, including the diabetic medications as well as processed foods, sugar, antibiotics, estrogen hormones and acid blockers.
Lipoic Acid — You can buy it as “alpha” at any health food store, or “R” lipoic acid as a more bioavailable form. This antioxidant squashes free radicals that attack your myelin sheath and fray your nerve wiring. It reduces blood sugar, too.
High doses are needed to improve nerve pain, however, if you take high doses, you need to also supplement with a little biotin. The reason is because lipoic acid is a drug mugger of biotin.
Bottom Line: If you take prescription or over the counter medications, carefully read the “side effects;” ask your doctor about them, and research them yourself on Physician’s Desk Reference. Know that a lot of physicians tend to “brush off” the listed side effects of drugs, as drug prescription is one of their main avenues for treating patients, so use your judgment.
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I am constantly looking for topics on pain and pain management to address on this blog for the benefit of my readers. When it comes to pain, numbness and other abnormal sensations, it understandably is a cause for concern, especially for cases where the diagnosis is not clear or certain.
and all those nasty osteophytes, thinning discs and crooked spines you see didn’t start yesterday. They started perhaps ten or more years prior.
There are many alternatives when considering avenues to manage chronic pain. Herbal Therapy is one area that is rapidly growing in popularity. Herbs rarely have an adverse side effect like many pharmaceuticals do and are now easy to access, thanks to the
blood clot formation and thickening of blood that may lead to stroke or heart failure. It has also been credited with the alleviation of acute back and joint pain, as well as osteoarthritis. Native Americans simply chewed the bark from the tree for natural pain relief.
Curcumin—An Ayurvedic remedy known to tame arthritis pain, curcumin is a compound found in the curry spice turmeric. In an animal-based study published in 2007, scientists discovered that curcumin could overpower proinflammatory proteins called cytokines. The compound may also help decrease pain associated with autoimmune disorders and tendonitis. This herbal news is a great reason to eat a little curry! Red Coconut Curry is one of my favorites.
