diff options
| author | luxagraf <sng@luxagraf.net> | 2020-11-29 13:17:50 -0500 |
|---|---|---|
| committer | luxagraf <sng@luxagraf.net> | 2020-11-29 13:17:50 -0500 |
| commit | 642b5821695f286c6e2510c45a33e16eec249d65 (patch) | |
| tree | 317f03ca88e34d5fd68514bcad406b89f7207d5e /reference/www.doctoryourself.com/backache.html | |
added all files
Diffstat (limited to 'reference/www.doctoryourself.com/backache.html')
| -rw-r--r-- | reference/www.doctoryourself.com/backache.html | 485 |
1 files changed, 485 insertions, 0 deletions
diff --git a/reference/www.doctoryourself.com/backache.html b/reference/www.doctoryourself.com/backache.html new file mode 100644 index 0000000..8dceb3b --- /dev/null +++ b/reference/www.doctoryourself.com/backache.html @@ -0,0 +1,485 @@ +<html xmlns:v="urn:schemas-microsoft-com:vml" +xmlns:o="urn:schemas-microsoft-com:office:office" +xmlns:w="urn:schemas-microsoft-com:office:word" +xmlns:st1="urn:schemas-microsoft-com:office:smarttags" +xmlns="http://www.w3.org/TR/REC-html40"> + +<head> +<meta http-equiv=Content-Type content="text/html; charset=iso-8859-1"> +<meta name=ProgId content=Word.Document> +<meta name=Generator content="Microsoft Word 11"> +<meta name=Originator content="Microsoft Word 11"> +<link rel=File-List href="backache_files/filelist.xml"> +<link rel=Edit-Time-Data href="backache_files/editdata.mso"> +<!--[if !mso]> +<style> +v\:* {behavior:url(#default#VML);} +o\:* {behavior:url(#default#VML);} +w\:* {behavior:url(#default#VML);} +.shape {behavior:url(#default#VML);} +</style> +<![endif]--> +<title>DoctorYourself.com - Backache and How to End It</title> +<o:SmartTagType namespaceuri="urn:schemas-microsoft-com:office:smarttags" + name="City"/> +<o:SmartTagType namespaceuri="urn:schemas-microsoft-com:office:smarttags" + name="country-region"/> +<o:SmartTagType namespaceuri="urn:schemas-microsoft-com:office:smarttags" + name="place"/> +<!--[if gte mso 9]><xml> + <o:DocumentProperties> + <o:Author> </o:Author> + <o:Template>Normal</o:Template> + <o:LastAuthor> </o:LastAuthor> + <o:Revision>5</o:Revision> + <o:TotalTime>8</o:TotalTime> + <o:Created>2007-12-29T23:38:00Z</o:Created> + <o:LastSaved>2007-12-29T23:46:00Z</o:LastSaved> + <o:Pages>1</o:Pages> + <o:Words>1660</o:Words> + <o:Characters>9462</o:Characters> + <o:Company> </o:Company> + <o:Lines>78</o:Lines> + <o:Paragraphs>22</o:Paragraphs> + <o:CharactersWithSpaces>11100</o:CharactersWithSpaces> + <o:Version>11.5606</o:Version> + </o:DocumentProperties> +</xml><![endif]--><!--[if gte mso 9]><xml> + <w:WordDocument> + <w:SpellingState>Clean</w:SpellingState> + <w:GrammarState>Clean</w:GrammarState> + <w:ValidateAgainstSchemas/> + <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> + <w:IgnoreMixedContent>false</w:IgnoreMixedContent> + <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> + <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> + </w:WordDocument> +</xml><![endif]--><!--[if gte mso 9]><xml> + <w:LatentStyles DefLockedState="false" LatentStyleCount="156"> + </w:LatentStyles> +</xml><![endif]--><!--[if !mso]><object + classid="clsid:38481807-CA0E-42D2-BF39-B33AF135CC4D" id=ieooui></object> +<style> +st1\:*{behavior:url(#ieooui) } +</style> +<![endif]--> +<style> +<!-- + /* Style Definitions */ + p.MsoNormal, li.MsoNormal, div.MsoNormal + {mso-style-parent:""; + margin:0in; + margin-bottom:.0001pt; + mso-pagination:widow-orphan; + font-size:12.0pt; + font-family:"Times New Roman"; + mso-fareast-font-family:"Times New Roman";} +p + {font-size:12.0pt; + font-family:"Times New Roman"; + mso-fareast-font-family:"Times New Roman";} +span.grame + {mso-style-name:grame;} +span.SpellE + {mso-style-name:""; + mso-spl-e:yes;} +span.GramE + {mso-style-name:""; + mso-gram-e:yes;} +@page Section1 + {size:8.5in 11.0in; + margin:1.0in 1.25in 1.0in 1.25in; + mso-header-margin:.5in; + mso-footer-margin:.5in; + mso-paper-source:0;} +div.Section1 + {page:Section1;} +--> +</style> +<!--[if gte mso 10]> +<style> + /* Style Definitions */ + table.MsoNormalTable + {mso-style-name:"Table Normal"; + mso-tstyle-rowband-size:0; + mso-tstyle-colband-size:0; + mso-style-noshow:yes; + mso-style-parent:""; + mso-padding-alt:0in 5.4pt 0in 5.4pt; + mso-para-margin:0in; + mso-para-margin-bottom:.0001pt; + mso-pagination:widow-orphan; + font-size:10.0pt; + font-family:"Times New Roman"; + mso-ansi-language:#0400; + mso-fareast-language:#0400; + mso-bidi-language:#0400;} +</style> +<![endif]--> +<meta name=Author content="Dr. Andrew Saul"> +<meta name=KeyWords +content="health, back, ache, spine, chiropractor, pain, sore, backache, yoga, weight, Ma roller"> +<meta name=Description +content="Want to be your own chiropractor? Here's 14 ways to end back pain."> +<!--[if gte mso 9]><xml> + <o:shapedefaults v:ext="edit" spidmax="2050"/> +</xml><![endif]--><!--[if gte mso 9]><xml> + <o:shapelayout v:ext="edit"> + <o:idmap v:ext="edit" data="1"/> + </o:shapelayout></xml><![endif]--> + +<!-- ADD style1 ===================== --> +<style type="text/css"> +#TFlag +{ + float:right; + font-size:105%; + line-height:105%; + padding:.15 em; + margin:.15 em; +} +img.top +{ + vertical-align:text-top; +} +</style> +<!-- END ADD style1 ===================== --> + +</head> + +<body bgcolor=white background="images/architek0H.gif" lang=EN-US link=blue +vlink=blue style='tab-interval:.5in'> + +<!-- ADD TFlag ===================== --> +<span id ="TFlag"> + <a href="#translator_block"> + Click here to translate this page. + <img class="top" SRC="images/TranslateFlag.jpg" alt="translate gadget at page bottom" height=36> + </a> +</span> +<!-- END ADD TFlag ===================== --> + +<div class=Section1> + +<p class=MsoNormal> </p> + +<table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 + style='mso-cellspacing:0in;mso-padding-alt:0in 0in 0in 0in'> + <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes;mso-yfti-lastrow:yes'> + <td width=132 style='width:99.0pt;padding:0in 0in 0in 0in'> + <p class=MsoNormal><img width=117 height=105 id="_x0000_i1025" + src="images/logo1.GIF"></p> + </td> + <td width=16 style='width:12.0pt;padding:0in 0in 0in 0in'> + <p class=MsoNormal><o:p> </o:p></p> + </td> + <td style='padding:0in 0in 0in 0in'> + <p class=MsoNormal><img width=365 height=60 id="_x0000_i1026" + src="images/dystitle2.JPG"><br> + <img width=365 height=20 id="_x0000_i1027" src="images/dysaut.JPG"></p> + </td> + <td style='padding:0in 0in 0in 0in'> + <p class=MsoNormal><b><span style='font-family:Arial'>Banishing Backache</span></b></p> + </td> + </tr> +</table> + +<div class=MsoNormal align=center style='text-align:center'> + +<hr size=2 width="100%" align=center> + +</div> + +<table class=MsoNormalTable border=0 cellspacing=0 cellpadding=0 + style='mso-cellspacing:0in;mso-padding-alt:0in 0in 0in 0in'> + <tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes'> + <td width=132 valign=top style='width:99.0pt;padding:0in 0in 0in 0in'> + <p class=MsoNormal><span style='color:red'>Backache</span> <br> + <a href="index.html">Home</a></p> + </td> + <td width=18 style='width:13.5pt;padding:0in 0in 0in 0in'> + <p class=MsoNormal><o:p> </o:p></p> + </td> + <td valign=top style='padding:0in 0in 0in 0in'> + <p class=MsoNormal><i><span style='font-family:Arial'>I’ve got a weak + back.</span></i> <br> + <i><span style='font-family:Arial'>How long have you had it?</span></i> <br> + <i><span style='font-family:Arial'>Oh, about a week back.</span></i> <br> + <span style='font-family:Arial'>(The Three Stooges)</span> </p> + <p><span style='font-family:Arial'>There is nothing like comfortably walking + straight as a ramrod, proud to be bipedal. There are two ways that I can + experience this. One is via a visit to a good chiropractor. The other is + to use the techniques below.</span> </p> + <p><i><span style='font-family:Arial'>(Important caution: Common sense + dictates the need of genuine care in dealing with any back problem. Consult a + medical, osteopathic or chiropractic doctor before proceeding with these, or + any other self-care approaches.) </span></i> </p> + <p><span style='font-family:Arial'>First, you can try some <b>bed stretches</b>. + Here’s how I do them:</span> </p> + <p><b><i><span style='font-family:Arial'>Method One</span></i></b> <br> + <span style='font-family:Arial'>Sit in the middle of the bed, legs straight + out in front of you. Then, from the hips up, pivot to the right as far + as you reasonably can. Now lie back. You should be shaped like a + boomerang, mate. And you will feel a profound “pulling” + sensation in your lower back, hip and upper leg. Relax and stay in that + position for five minutes by the clock. Repeat the process to the + left. </span> </p> + <p><b><i><span style='font-family:Arial'>Method Two</span></i></b> <br> + <span style='font-family:Arial'>Lie across the bed face down. Put your + feet over the edge and grab the mattress with your toes. You can do this + even if you are not an orangutan. While keeping your feet together, + pivot your upper body to the right as far as comfortable. You now will + look like the other side of a boomerang. Using your arms, give it an + extra stretch further to the right and hold it for a minute or two. Relax, + and repeat for the left side.</span> </p> + <p><span style='font-family:Arial'>Both of these techniques work best if you + done first thing in the morning and last thing before going to sleep at + night.</span> </p> + <p><span style='font-family:Arial'>And when you sleep, do so on a good, <b>firm + (but not hard) mattress</b>. If you cannot afford a good mattress, + consider asking Santa for a futon (a thick floor mat). You can also try + putting a board under your lousy mattress for the time being.</span> </p> + <p><span style='font-family:Arial'>Try regular (or even irregular) practice + of <span class=SpellE>hatha</span> <b>yoga postures</b>. Especially helpful + are the ones known as the “plow” and the hurdle-stretch.</span> </p> + <p><b><i><span style='font-family:Arial'>The “plow” </span></i></b><span + style='font-family:Arial'>begins with a shoulder-stand on a well-carpeted + floor. That’s just a head stand with your arms supporting + you. I cannot do a real headstand, but I can do this. From the shoulder + stand, let the weight of your legs pull your feet to the ground. You + will look and feel like the number “6” tipping over that way -> + ->.</span> </p> + <p><b><i><span style='font-family:Arial'>Hurdle stretches</span></i></b><span + style='font-family:Arial'> are easy to do. Sit cross legged wearing + loose fitting clothing. Extend one leg out at a natural 45 degree angle + from your hips. Reach down that leg as far as you are able, drop your + head, and reach a bit further. If you manage to reach your ankles, grab + them and relax. If you can’t, grab what part of your leg that you + can, and relax. Hold with a slight stretch for the count of 25. Repeat + with the other leg.</span> </p> + <p><b><span style='font-family:Arial'>Lose excess weight. </span></b><span + style='font-family:Arial'> If you are 22 pounds (10 kg) overweight, that is + like carrying a big economy-sized bag of dog food around with you all + day. 44 pounds is two big bags of dog food. All that weight pulls + on your back and sits on your sacroiliac. Be realistic; it has to + go. If you cut down your daily calorie intake by just 120 calories (a + puny amount and you know it), you will lose a pound a month. If you do + any exercise at all, you will triple the loss easily. Do not scoff at a + monthly 3 pound weight loss. That’s 36 pounds in a year.</span> </p> + <p><span style='font-family:Arial'>Really want to feel great? Do these + back-building, soreness-<span class=SpellE>squelchin</span>’ weight-<span + class=SpellE>liftin</span>’ <b>exercises:</b></span> </p> + <p><b><span style='font-family:Arial'>SHRUGS</span></b> <br> + <span style='font-family:Arial'>This is as easy as it sounds: simply shrug your + <span class=GramE>shoulders.</span> . . <span + style='mso-spacerun:yes'> </span>with a dumbbell weight in each hand. You + can usually use quite a lot of weight for this. Beginners may want to + start with 5 or 8 pounds per hand. I use 25 <span class=SpellE>pounders</span>, + but then I’ve been doing this for a while. Your basic up-and-down + shrugs can be complimented with shoulder rotations forward together and then + backward together. Also, try alternate-shoulder up and down shrugs. + These moves really loosen up the neck, shoulders, and upper back.</span> </p> + <p><b><span style='font-family:Arial'>FLYS</span></b> <br> + <span style='font-family:Arial'>Use a MUCH lighter weight for these. A “fly” + is like a theatrical, expansive yawn with weights in your hands. Another way + to describe <span class=SpellE>flys</span> is you look like a large bird + stretching its wings, or Batman displaying his entire cape. Stand where you + have a lot of free airspace around you and try some. By varying positions + (one arm reaching up, the other down; both up or both down; reaching behind + you backhanded; etc) you can de-stress the entire upper half of your body to + an extent you might not have thought possible.</span> </p> + <p><b><span style='font-family:Arial'>SIDE-CRUNCHES</span></b> <br> + <span style='font-family:Arial'>Lie down on a carpeted floor in the good old “knee-bent + for sit-ups” position. But there’s a twist: let both your + knees fall to one side and do your crunches side-saddle. To an equal + number with the knees to the other side, of course. By bringing your + knees nearly up to your chin, or extending your bent legs to one side or the + other, you will feel a lower back benefit in addition to that most satisfying + spare-tire-reduction that crunches are known for.</span> </p> + <p><span style='font-family:Arial'>(More on exercise at </span> <br> + <span style='font-family:Arial'><a + href="http://www.doctoryourself.com/exercise_avoid.html">http://www.doctoryourself.com/exercise_avoid.html</a> + and </span> <br> + <span style='font-family:Arial'><a + href="http://www.doctoryourself.com/aerobics.html">http://www.doctoryourself.com/aerobics.html</a></span> + </p> + <p><b><span style='font-family:Arial'>Use a “MA” roller</span></b> <br> + <span style='font-family:Arial'>A “MA” roller is a wooden + self-massage tool shaped something like a large, skinny thread spool. The + twin raised sections towards the center deeply massage the back to either + side of the <span class=SpellE>spinous</span> processes of each vertebrae of + your back. The sensation it produces resembles a full-back acupressure + treatment by a barefooted lover. With patient, regular use, you can actually + feel back bones slip into place. I have no financial connection with the + manufacturer, distributor or retailer of this product. You can purchase + one by way of an internet search, or visit to your local health food store. + Priced at about $40, they cost about the same as a single visit to the + chiropractor. I have had mine for over 20 years and use it every night + before going to sleep.</span> <br> + <span style='font-family:Arial'> </span> <br> + <b><span style='font-family:Arial'>Fast, Totally Free, Utterly Effortless, + Back-Friendly Advice:</span></b> </p> + <p><b><i><span style='font-family:Arial'>Ladies, stop wearing high heels.</span></i></b><span + style='font-family:Arial'> Nothing wrecks your posture and all the muscles + and bones associated with it like walking around on your toes all day.</span> + </p> + <p><b><i><span style='font-family:Arial'>Lift, shovel or rake with your “other” + side. </span></i></b><span style='font-family:Arial'> This really + works. I learned it watching my Dad, who one day picked up a large TV + set with his left hand. His back went “out” and he was in + considerable discomfort until he reached down and picked up the same TV with + the other hand and put his back “in” again. I used to get a + backache after snow shoveling, a common event around these parts (I live just + south of <st1:country-region w:st="on"><st1:place w:st="on">Canada</st1:place></st1:country-region>). + Then, I started shoveling backwards. By this, I mean that I reversed the + position of my hands on the shovel, and dug to the other side, and threw with + the other shoulder. This was weird at first, and I could only move a + quarter of my usual load. But practice makes perfect, and now I have + forgotten which side is my “other” side, as I can move a ton of + snow (literally) without injury. If you have no snow to move (you lucky + person you), may I mention that this technique applies to shoveling dirt, + concrete, manure, or anything else you have to toss about.</span> </p> + <p><b><i><span style='font-family:Arial'>Wear that purse or backpack on the “other” + shoulder.</span></i></b><span style='font-family:Arial'> Same idea as above.</span> + </p> + <p><span style='font-family:Arial'>Make a point to periodically <b><i>notice + your sitting posture</i></b>, whether working, reading or watching TV. + Can you improve it? Of course you can, once you become aware of it.</span> </p> + <p><b><span style='font-family:Arial'>FUTURE TO THE BACK</span></b> <br> + <span style='font-family:Arial'>I know an unusually large number of + chiropractors. This may be because I used to teach at a chiropractic + college. One of my very best friends, <st1:City w:st="on"><st1:place w:st="on">Rochester</st1:place></st1:City>’s + Dr. Kenneth Hack, is an excellent chiropractor. He has “straightened + out” my whole family for many years and he is great at it. But + Ken lives too far from me for quick visits every time by back bugs me. So, + I have learned how to take care of it myself. I don’t care much + for exercise, but I exercise anyhow. Ken told me I <span class=SpellE>haveta</span>, + and I found out he was right. Good chiropractors teach you how to not need + them. So now I do all the stuff I discussed above almost daily, because when + I’m done, I feel terrific.</span> </p> + <p><span style='font-family:Arial'>You can take this considerably further if + you want to. 25 years ago, I learned a gentle first-aid technique, + Spontaneous Release by Positioning, developed by Lawrence Hugh Jones, D. + O. (Step-by-step instructions at</span> <span style='font-family:Arial'><a + href="http://doctoryourself.com/spontaneous_rel.html">http://doctoryourself.com/spontaneous_rel.html</a> + ). </span> </p> + <p><span style='font-family:Arial'>Backache surely is a common ailment, + perhaps one of the most common of all chronic health problems. It is + certainly one of the chief on-the-job time-loss injuries. Most persons will + suffer backache at least some time in their lives. But the procedures + described above are powerful steps you can take to prevent, and to relieve, + backache. </span> </p> + <p><span style='font-family:Arial'>I used to have back trouble. Now I + don’t.</span> <br> + </p> + <p><span style='font-size:10.0pt;font-family:Arial'>Copyright 2001 and prior + years by Andrew W. Saul.<o:p></o:p></span></p> + <p><b style='mso-bidi-font-weight:normal'><span style='font-size:10.0pt; + font-family:Arial'>Andrew Saul is the <span class=GramE><span class=grame>author + of the books <i>FIRE</i></span></span><i> YOUR DOCTOR!</i> How <i>to be + Independently Healthy </i>(reader reviews at<i> </i><a + href="http://www.doctoryourself.com/review.html">http://www.doctoryourself.com/review.html</a> + ) and <i>DOCTOR YOURSELF: Natural Healing that Works.</i> (reviewed at <a + href="http://www.doctoryourself.com/saulbooks.html">http://www.doctoryourself.com/saulbooks.html</a> + ) </span><o:p></o:p></b></p> + <p><b style='mso-bidi-font-weight:normal'><span style='font-size:10.0pt; + font-family:Arial'>For ordering information, <a + href="http://www.doctoryourself.com/order.html">Click Here</a></span> .<o:p></o:p></b></p> + <p><span style='font-size:10.0pt;font-family:Arial'><span + style='mso-spacerun:yes'> </span></span><br> + </p> + </td> + </tr> + <tr style='mso-yfti-irow:1'> + <td style='padding:0in 0in 0in 0in'> + <p class=MsoNormal align=center style='text-align:center'><a + href="contact.html"><span style='text-decoration:none;text-underline:none'><img + border=0 width=55 height=60 id="_x0000_i1029" src="images/e-mail.gif"></span></a><br> + <a href="contact.html">Andrew W. Saul</a></p> + </td> + <td style='padding:0in 0in 0in 0in'> + <p class=MsoNormal><o:p> </o:p></p> + </td> + <td style='padding:0in 0in 0in 0in'> + <div class=MsoNormal align=center style='text-align:center'> + <hr size=2 width="100%" align=center> + </div> + <p class=MsoNormal><span style='font-size:7.5pt'>AN IMPORTANT NOTE: + This page is not in any way offered as prescription, diagnosis nor treatment + for any disease, illness, infirmity or physical condition. Any form of + self-treatment or alternative health program necessarily must involve an + individual's acceptance of some risk, and no one should assume + otherwise. Persons needing medical care should obtain it from a + physician. Consult your doctor before making any health decision. </span> + </p> + <p><span style='font-size:7.5pt'>Neither the author nor the webmaster has + authorized the use of their names or the use of any material contained within + in connection with the sale, promotion or advertising of any product or + apparatus. Single-copy reproduction for individual, non-commercial use is + permitted providing no alterations of content are made, and credit is given.</span> + </p> + <div class=MsoNormal align=center style='text-align:center'> + <hr size=2 width="100%" align=center> + </div> + <p class=MsoNormal></p> + </td> + </tr> + <tr style='mso-yfti-irow:2;mso-yfti-lastrow:yes'> + <td style='padding:0in 0in 0in 0in'> + <p class=MsoNormal><o:p> </o:p></p> + </td> + <td style='padding:0in 0in 0in 0in'> + <p class=MsoNormal><o:p> </o:p></p> + </td> + <td style='padding:0in 0in 0in 0in'> + <p class=MsoNormal align=center style='text-align:center'><span + style='font-size:10.0pt;font-family:Arial'>| <a + href="index.html">Home</a> | <a + href="order.html">Order my Books</a> | <a + href="aboutme.html">About the Author</a> | <a + href="contact.html">Contact Us</a> | <a + href="webmaster.html">Webmaster</a> |</span></p> + </td> + </tr> +</table> + +<p class=MsoNormal><o:p> </o:p></p> + +</div> + + +<!-- ADD TBlock1 ===================== --> +<a name="translator_block"></a> +<br> +<div id="MicrosoftTranslatorWidget" style="width: 200px; min-height: 0px; border-color: #3A5770; background-color: #78ADD0;"> + <noscript> + <a href="http://www.microsofttranslator.com/bv.aspx?a=http%3a%2f%2fwww.doctoryourself.com%2f"> + Translate this page + </a> + <br /> + Powered by + <a href="http://www.microsofttranslator.com"> + Microsoft® Translator + </a> + </noscript> +</div> +<script type="text/javascript"> + /* <![CDATA[ */ + setTimeout(function() + { var s = document.createElement("script"); + s.type = "text/javascript"; s.charset = "UTF-8"; + s.src = "http://www.microsofttranslator.com/Ajax/V2/Widget.aspx?mode=manual&from=en&layout=ts"; + var p = document.getElementsByTagName('head')[0] || document.documentElement; + p.insertBefore(s, p.firstChild); }, 0); + /* ]]> */ +</script> +<br> +<!-- ===================== --> +<!-- Use this block only in a REPLACE statement : it contains extra characters ! --> +<!-- ===================== --> +<!-- Note: -must- "escape" the "</body>" in the s.src line on find-and-replace ===================== --> +<!-- END ADD TBlock1 ===================== --> + +</body> + +</html> |