Have you ever wondered why we need salt?   Apart from the fact that it tastes good, it also helps the functioning of our cells.   The problem is that there is table salt (an extract of sea salt) and THEN there is sea salt!    Table salt is made up of two minerals, Sodium and Chloride – the two major components of salt.    However it does not contain the 82 minerals that are found in Celtic or Himalayan salt.  Our body needs all the minerals and trace elements to function well.    
 

• Not only does salt assist with the uptake of water in our bodies, it also:
• Relaxes muscles because it contains 3 types of magnesium (a common remedy for cramp)
• Aids nerve function
• Helps with blood volume and pressure
• Helps the body transmit messages between the nerves and the muscle fibres for movement
  
• Increases fluid volume in the muscles

 
We lose about 2.5 litres of water a day and this needs to be replaced.   However some people find that drinking that amount of water means they either get fluid retention or they are often in the loo.   Water is absorbed and retained better when you put a crystal or two of Celtic or Himalayan salt on the tongue first, let it dissolve in your mouth, before you drink a glass of water.   

Injuries to the back occur more often in the muscles than in the skeleton or nerves because the muscles are under the greatest amount of daily stress.   Back muscles work constantly to provide support for your spine.  If your muscles are weak and underdeveloped, almost any activity can result in a muscle strain or tear, and that carries with it the added risk of damage to a vertebra, nerve or disk.

The greatest risk comes with lifting a heavy object.   The muscles’ ability to undertake any given task without injury depends on their strength and flexibility.   How we perform a task is also important.

Sometimes an muscle strain is just waiting to happen!  For example I do a lot of massage which leaves me with some muscles built up and others weak in my back through the constant leaning forward motion.  Last year I went for a bike ride and rode a bike which was a bit too big for me.   I was leaning forward more than I was used to and the muscles were straining.   I did have a bath that night to relax them, and in the morning they felt okay.... UNTIL I went make my bed!   I stretched forward and suddenly the over strained muscles went "ping" and I had a muscle strain.  Think of it like a rubber band.. it gets tight with our posture and daily use of the muscle - we get used to this and don't notice the pain/tension.   Then we do something different and it gets tighter still and then one day we just stretch it too far and the rubber band/muscle gives out "ping".      So one thing to be aware of with back injuries is that they can be an indication of something that has been developing for a very long time.   For proper healing to take place we need to look at the whole body structure.

When we have an injury, other muscles around the injury site tense up.    Actually they act as splinting or bracing to preventing the body from further movement to the injured area  - it’s a natural response.     This reduced movement and sensation of pain prevents us creating more damage to the area.   In time the tension should reduce, but this is not always the case.   The tension or holding pattern becomes a habit.   Long term tension causes a collogen (string like protein) to be deposited in the area, forming hard knots in the affected muscles.   This is why it usually takes longer to heal an untreated old injury than a new one, as the muscles have been trained to be in a new position.

The ideal treatment for a new injury is

1.  Rest
2.  Ice (to bring down inflammation)
3.  Compression - if you can wrap your back with strapping or bandages to give it support (this is not always possible)
4.  Get proper advice for treatment from your physio, osteopath, qualified massage therapist or GP

Then we need to change the muscle habits - as they no longer need to strap/support or protect the weak area - its time the muscles started working properly as a team again
 

1. Gently stretch and move the muscles (obtain correct advice as to the correct exercises)
2. Use massage to break up the collogen and bring back movement in the fascia which surround the muscles
3. Use heat to bring blood flow into the area
4. Begin exercises that strengthen the weak muscles and stretch the strong/tense ones

For several years I had a very sore neck and shoulders.   This was caused by a boating injury where I actually damaged my hip.   Because my hips were crooked my head sat differently on my shoulders – and this caused neck pain.    After a year I decided to go to a gym and met an osteopath.   He assessed me, put my hips back into alignment and gave me exercises to do in the gym.   After several months the weak muscles in my body became toned, and the overtoned muscles relaxed and stretched (they did not have so much work to do).   Gradually my body formed a new habit and I no longer had pain in the neck.

Learn how to Care for your Back with Elayne - course starts 1st March at Nayland College.

This information was copied and paraphrased from the following books:   
Facilitated Stretching – R E McAtee and J Charland
Stretching and Flexibility – K Laughlin
Overcome Neck and Back Pain – K Laughlin
PilateSystem – T Blount and E McKenzie

Sore backs are often a reflection of how much stress we have in our life. It comes in many forms:

1.       Incorrect diet, alcohol and drugs chemically stress the body

2.      Our posture, repeated movements or heavy lifting physically stress the body

3.      Having a heavy workload or working with difficult people emotionally stress the body

4.      Doing too many things at once, or being overwhelmed with work mentally stress the body

There is healthy stress where you want to get things done, which is motivating (eustress) and bad stress, which provokes a negative response in the body (distress).

Distress has an affect on the adrenal glands and their associated hormones.  If we have distress our “flight or fight” response is activated.     This is necessary if you are being attacked by a wild animal or  in a dangerous situation: increased breathing, pulse rate, blood pressure and sympathetic nervous system activity all enable us to react quickly and get to away to safety.     

However these days we are triggered into stress by an angry customer or boss, making a mistake in our work or just having too much work to do.  Instead of running, fighting or taking action (which uses up our stress hormones), we sit still!    The hormones are left racing around our bodies with no place to go.    Moving burns these chemicals off and the body is able to process them, but if we stay still they remain in our muscles and tissues in the form of chemicals which cause tension and pain.   The muscles are then pre-stressed, especially the neck and back muscles.  If we have repeated stress this tension builds up.   Hypertension (permanently raised blood pressure) occurs leading to heart conditions and other diseases.

The good news is that there is a way out!   Actually several ways out….

1.       Having a healthy diet which contains nutrients that support our muscles and bones.   This diet needs to be adjusted according to how much exercise we get.    For example the muscles of an active person require more minerals and carbohydrates compared to someone who has a sedentary lifestyle.    

2.      Regular exercise - in different forms.   This enables you to gently stretch the muscles that are too tight and tone the ones that are weak.   Some people do walking and swimming, some do cycling and running, Some do gardening and swimming. Some play a sport and go to the gym. Or you could attend an exercise class that works specifically on the muscles.   When you use two different types of exercise the muscles have a more balanced workout.

3.     When you do have a stressful day, use an active form of exercise that gets the heart rate up and body moving to burn off the chemicals built up in the body (ready for the flight and flight).    

4.     Manage your stress levels. Explore and develop new skills for dealing with stress.  Learn how to communicate when you are feeling stressed and how to say "no".  Relaxation counteracts stress:  When you relax your breath slows and deepens, your blood pressure goes down and the brain puts out chemicals which make your muscles relax.  Develop a relaxation process through deep breathing, meditating, or using a relaxing visualisation technique.    

Book onto my Care for your Back class which begins TODAY click here.

This information was copied and paraphrased from the following books:   
Facilitated Stretching – R E McAtee and J Charland
Stretching and Flexibility – K Laughlin
Overcome Neck and Back Pain – K Laughlin
PilateSystem – T Blount and E McKenzie

Spring is a time of new growth and regeneration.   In traditional chinese medicine spring is related to the Wood element:  everything warms up, grows, multiplies and expands.   It becomes easier to get up early in the morning, or to start planting the garden, spring cleaning our houses and start exercising again.  It’s natural to feel this rise of energy bubbling up through our bodies – even our sexual energy gets turned on!     
 
Here’s 3 ways to kick-start your spring.
 
1.  Spring clean!
The Wood element is related to the liver, gallbladder, eyes, nervous system and brain. The liver’s role in our body is to metabolise the chemicals we take into our bodies via food and drink, and then to eliminate them.  When our liver is over-burdened with toxins (emotional or chemical) it’s common to get cranky, over-think and also to lose sleep! For women it
particularly affects our hormonal balance.
 
In springtime our liver and gall bladder have extra energy, making this the best time of the year to cleanse the liver.  You could begin by using a liver cleansing diet. Alternatively you could start a liver cleanse by taking some bitter herbs (please get advice first from your natural health professional/herbalist/naturopath or health food shop).  A good cleanse should be gentle and slow over a period of 6 weeks to 3 months.  Avoid or limit alcohol at this time, as it stops the detoxification process.  You may get the odd day when you feel really tired several weeks into the detox – this is because your body is using all its energy to get rid of waste.  Don’t worry, rest up, it will pass: it’s a good sign.
 
2.   Make plans!
The Wood element is also connected with our mind, thinking and nerves. This element helps us get organised to do our heart’s desires – and spring is a time to start planning! When we are in the flow and getting things done we feel generous, abundant, have clarity of thought.  We can allow others points of view, it’s fun to research, gather information, plan, scheme and strategise.  
 
However if we get too calculating, or our rigid plans don’t work out, we feel frustrated, angry, jealous, envious, aggressive and bad tempered.  We no longer want to share or co-operate. Mentally we lose our power of focus and become confused, impulsive and obsessive. Our rationality disappears.
 
When you make plans, give them space for flexibility and change. Rest the mind often (this is good for the creative juices).  Be
in allowance of other people’s ideas.   Think outside the square through imagination, creativity: “what else is possible?”.  This brings wisdom to your plans.
 
3.   Balance the mind!
If you mind is “over-busy”, take time to rest it by changing activities: gardening, walking, make something, learn music or dancing. The mind gets it’s “rest” when you focus on a completely different and absorbing activity.  It brings about a sense of balance.  
 
References:  
Marin Gilles (1999): Healing from Within with Chi Nei Tsang. Published by North Atlantic Books, Berkeley, California
Marin Gilles (2006):  Five Elements Six Conditions: A Taoist Approach to Emotional Healing, Psychology, and Internal
Alchemy.  Published by North Atlantic Books, Berkeley, California
 
Massage special offer
I have a special offer of $50 (reduced from $70) for a one hour massage or healing session during the month of
October.   To see types of massage available or to make a booking click here
 
Courses coming up

Muscles have memory.

This is why it takes time for them to heal.    When we have an accident or use our body in the wrong way, the body remembers the position we have adopted to prevent us from feeling pain.   It becomes a habit!  So to change the alignment of the muscles requires regular treatment and/or exercises.    In short, it’s a re-education process.

Muscles memorise particular movements, especially frequently repeated ones, carried out over a long period of time.   Once they have been firmly implanted in the memory functions of both muscle and brain, it is difficult to change them.  For example, if you work at a desk, you will have a particular way of sitting.  It is uniquely your way of sitting.   When you try to change your posture for any length of time, you will experience discomfort because your muscles want to return to the position to which they are accustomed.   Also the moment you take your attention away from the new posture, you will automatically return to the hold one.    This is why exercises, massage and stretching are an important aspect of retraining your muscle memory.  

Some postural problems have an emotional basis.   People who carry an emotional burden can often be seen to literally carry it on their shoulders, which have physically bent under the weight.   People who lean forward and/or stick their chin out might be in a hurry or moving ahead of themselves (too keen).

Some physical problems are inherited – although the emotional posture passed through the family may also contribute to it.   

However there are ways to retrain our body and to optimise our posture/movement.    Pilates, Feldenkrais, Yoga, Nia, Tao Yin Chi Kung all teach the body better ways of standing, sitting and moving.    The natural body prefers movement options that take as little effort as possible, so when we train it in new ways the mind begins to record the pattern.    Over time the new way of moving becomes its preference and the body automatically selects this option.  Thus making it more efficient and pain free.

To attend Elayne's Care for your Back class click here.

This information was copied and paraphrased from the following books:  
Facilitated Stretching – R E McAtee and J Charland
Stretching and Flexibility – K Laughlin
Overcome Neck and Back Pain – K Laughlin
PilateSystem – T Blount and E McKenzie

Sitting is something we don’t do very well.  We sit balanced on one hip bone, then we shift to the other.   Or we cross our legs.    Here is what a good sitting posture is like.

1       You should sit evenly on both sit bones with your thigh supported by the seat of the chair

2       You should be able to place both feet flat on the floor

3       Your knees should be slightly apart in order to support your weight, and your feet should be under your knees

4       The back support should be a high as your shoulder blades.

Here is an workplace assessment you might light to try.   

Sometimes I see people sitting at work.  I often see them looking like the person with the red circle rather than the blue.    Long term this puts pressure on your lower back and neck.  It only takes a few minutes to adjust your chair and it can have many years of benefit to your whole body.


Details on Care for your Back Course starting 12th
August.

This information was copied and paraphrased from the following
books:   
Facilitated Stretching – R E McAtee and J
Charland
Stretching and Flexibility – K Laughlin
Overcome Neck and Back
Pain – K Laughlin
PilateSystem – T Blount and E McKenzie

We are supposed to have curves in our back, they act like a spring when we move about.  When they become over exaggerated we end up experiencing pain.   The over-pronounced curve causes the muscles to hold us upright and when this happens for long periods of time we experience the muscles begin to strain.    

Standing for periods of time can become quite uncomfortable for some people.   There is a way to stand that works well for the body, once you are used to it.

1. 1. Stand with your feet hip-width apart
2. 2. Make sure that both your legs are facing forward (check your feet – are the inside feet parallel?)
3. Have your legs straight but the knees should not be locked
4. Rock back and forth from heel to ball of foot.    Stand with your weight directly in the middle.
5. Allow your arms to drop out of the shoulders – with a little bit of space under the armpits.   Make sure your shoulders are relaxed.

Learn how to care for your back.


This information was copied and paraphrased from the following books:   
Facilitated Stretching – R E McAtee and J Charland
Stretching and Flexibility – K Laughlin
Overcome Neck and Back Pain – K Laughlin
PilateSystem – T Blount and E McKenzie
   

Buying a new bed that works with your body can be quite a challenge.

A firm bed is the best kind for people with neck or back problems.   However this needs to be considered in relation to your shape and body weight.  For example you might have a firm base, but if you have an excessive curve in your back, you may need a softer bed.     In any event, the bed should be soft enough that the buttocks can sink into the bed to the point where the spine feels comfortable.  For example if you have large hips you might need a softer bed, compared to someone who has small hips.  

If you are a light person a very firm bed could be uncomfortable. 

Overall choose a bed that allows the spine to be held in its most comfortable position – ideally it should be straight when lying on your side.  

Care for your Back Classes start Monday the 12th August.  Contact Nayland Community Education to enrol.

This information was copied and paraphrased from the following books:   
Facilitated Stretching – R E McAtee and J Charland
Stretching and Flexibility – K Laughlin
Overcome Neck and Back Pain – K Laughlin
PilateSystem – T Blount and E McKenzie

Stress in the body is usually caused by stress in the environment surrounding it.   It comes in many forms:

1.       Incorrect diet, alcohol and drugs chemically stress the body

2.      Sitting in the sustained positions physically stresses the body

3.      Having a heavy workload or working with difficult people emotionally stresses the body

4.      Doing too many things at once, or being overwhelmed with work mentally stresses the body

There is healthy stress where you want to get things done, which is motivating (eustress) and bad stress, which provokes a negative response in the body (distress).

Distress has an affect on the adrenal glands and their associated hormones.  If we have distress our “flight or fight” response is activated.     This is necessary if you are being attacked by a wild animal or  in a dangerous situation:   increased breathing, pulse rate, blood pressure and sympathetic nervous system activity all enable us to react quickly and get to away to safety.    

However these days we are triggered into stress by an angry customer or boss, making a mistake in our work or just having too much work to do.      Instead of running, fighting or taking action (which uses up our stress hormones), we sit still!    The hormones are left racing around our bodies with no place to go.    Moving burns these chemicals off and the body is able to process them, but if we stay still they stay in our muscles and tissues in the form of chemicals which cause tension and pain.   The muscles are then pre-stressed, especially the neck and back muscles.  If we have repeated stress this tension builds up.   Hypertension (permanently raised blood pressure) occurs leading to heart conditions and other diseases.

The good news is that there is a way out!   Actually several ways out….

1.       Walking in nature (walking not running a race)

2.      Listening to relaxing music and doing nothing

3.      Learning new skills and habits to decrease stress levels

4.      Consciously relaxing through deep breathing, meditating, or using a relaxing visualisation technique

5.      Taking a hot bath/sauna/spa

The hypothalamus controls the relaxation response and activating this response counteracts stress:  blood pressure goes down, the muscles relax, and breathing slows down.

There are a few tricks to relaxation:

1.       Do it in a quiet environment

2.      Take the phone off the hook, and ask not to be disturbed

3.      Focus more on your inner world than your outer one:  your body, sensations, and the breath

4.      Be comfortable.  Make sure you wear loose clothing, feel warm and in a position where your body doesn’t hurt.


To learn how to Care for your Back click here.

This information was copied and paraphrased from the following books:   
Facilitated Stretching – R E McAtee and J Charland
Stretching and Flexibility – K Laughlin
Overcome Neck and Back Pain – K Laughlin
PilateSystem – T Blount and E McKenzie