Ever hear, “if it was that easy, everyone would be doing it?” Sometimes, they probably would be if only they knew about it.
Strengthening your body’s core muscles helps increase your body’s stability and balance. Strong core muscles and stability help you avoid lower back pain. So, strengthen your core muscles.
Wait. That sounds suspiciously like a lot of work.
Sure it is. And if you want those rock hard, magazine cover abs you’re going to need to spend a certain amount of time focusing on exercise. And watching what you eat. And getting enough sleep. And so on.
But you’re not interested in me selling you a pipe dream fantasy world of appearing on the cover of some health magazine, are you? I’ll bet you’d rather have a simple solution for improving your core muscles and stability to avoid lower back pain. Wouldn’t it be nice if a simple, elegant solution was already in hand?
Maybe it already is. Like that big blue exercise ball gathering dust in the corner of your living room. Or readily available in the Pilates room at your local health club.
Physical therapists have used exercise balls (they call them stability balls) for over four decades to help their patients increase stability and strengthen core muscles. There are many, many terrific exercises which take advantage of the unique features of an inflated exercise ball to help you build abs of steel. Or at least strengthen your core muscles enough so you can perform dangerous activities like rolling out of bed in the morning without throwing your back out.
Simple. But today I promised you easy. Here it is, in just two steps:
Step 1: Go get one of those inflated blue exercise balls (blue is optional, inflated isn’t)
Step 2: Sit down on top of the exercise ball
Easy enough?
No, I’m not kidding. Truth is you’re not going to build rock hard abs just by sitting on an exercise ball. But you can make incremental improvements in your core strength and stability every day.
Still don’t believe me? Here’s how it works.
When you sit in a normal chair, like the one you’re sitting in right now, your body doesn’t have to do anything. It just sits there.
Sit on an exercise ball and you introduce a measure of instability. Suddenly your body has to use your back and abdominal muscles to make very small adjustments in order to maintain stability. It’s called “active sitting” because your muscles actually work to keep you sitting instead of just flattening out.
When you first sit on the exercise ball you might find it uncomfortable because your body isn’t used to working just to remain seated. If you can only stay on 30 seconds the first time, then stay on 30 seconds. Try for 45 seconds or a minute the next time.
As your core muscles grow stronger and you gain better stability and balance from daily sitting on the exercise ball, you’ll be able to comfortably increase the amount of time spent sitting on one. By the time you can comfortably sit on the ball for 20 minutes or longer, you’ll find it fun to actually roll your hips around on top of the ball while sitting. It feels great and gives your core muscles an even better workout – plus it doesn’t even feel like a workout!
Best yet, you don’t even have to make time for exercise. Just roll your desk chair back and use your exercise ball instead. How’s that for easy?
There are a couple of considerations when choosing an exercise ball.
First, choose one with the right height for you. Your hips and knees should form a 90 degree angle when your feet are flat on the floor. In other words, your thighs should be parallel to the floor or slightly pointing downwards while sitting on the exercise ball.
Secondly, please spend the $30-$40 for a durable exercise ball that won’t explode on you, dumping you unceremoniously onto the floor and possibly injuring you. If you use a ball that you inflate yourself with an air pump, follow the instructions on fill level.
Finally, avoid wearing sharp items that might puncture the ball while you sit on it. Common sense, but you’ll thank yourself later for heeding it.
Related references:
Panjabi MM. Clinical spinal instability and low back pain. Journal of electromyography and kinesiology. 2003 Aug;13(4):371-9.
Posner-Mayer J. Ball Dynamics International. 1995. Swiss Ball Applications For Orthopedic And Sports Medicine; pp. 2–3.
A group of researchers in Denmark recently discovered a 90-day course of antibiotics led to a 75% success rate in reducing or eliminating lower back pain for 29 patients who completed the study.
All participants had been diagnosed with a herniated disc and modic changes (MRI indicated swelling of vertebral bone tissue) in an earlier study. The working theory, now being tested in a larger study, is anaerobic bacterial infection in the patients’ herniated disc tissue led to inflammation and lower back pain.
This is promising news for chronic lower back pain sufferers. But like many conventional medicines there’s a downside. Antibiotics, including Amoxicillin-clavulanate used in this study, often come with side effects. Three of the participants (out of 32 who started the treatment) dropped out due to severe diarrhea. No word on how many had the trouble but put up with it in an attempt to end their back pain. Other undesirable side effects of amoxicillin can include fever, nausea, headache, thrush, hives and even seizures.
Antibiotics are also associated with a potentially more dangerous weakening of the immune system. Think of your immune system like a muscle. As it is used it grows stronger. Allowing your body’s natural defense mechanisms to fight off bacterial invaders builds immunity. Using antibiotics to fight your body’s battles essentially atrophies your body’s immune response leading to a harder fight the next time the same bacteria come back.
So yes, antibiotics kill bad bacteria. But they also kill off good flora in the intestines. This breakdown of the normal intestinal balance between good bacteria, bad bacteria and yeast in the intestines increases risk of malabsorption syndromes, food allergies, and parasitic infection.
Perhaps most frightening, antibiotic use is also linked to cancer. A recent Finnish study published in the International Journal of Cancer tracked over 3 million individuals with no history of cancer. It found increased use of antibiotics directly increased risk of cancer — by as much as 37% over the following six years.
Fortunately there is another option for helping your body naturally fight off bacterial infections with less risk of side effects than even “milder” antibiotics. Unlike antibiotics it even helps fight off viral infections, which can also lead to painful vertebral inflammation and lower back pain. This alternative is called systemic enzyme therapy.
Also called proteases, systemic proteolytic enzymes taken on an empty stomach enter the circulation system through the stomach or intestinal lining. There they break down excess fibrin which causes internal scar tissue to form, breaks down virus carrying proteins, and fights inflammation from bacterial origin as well.
Antibiotics can be an important tool for fighting off life threatening bacterial infections. Too often they are used when unnecessary to the detriment of the patient. While systemic enzyme therapy isn’t for everyone — including those taking antibiotics — it is a useful natural alternative to antibiotics worth exploring when looking for relief from lower back pain and other inflammation related ailments.
Related Clinical Studies:
Albert, HB; Manniche, C; Sorensen, JS; Deleuran, BW. Antibiotic treatment in patients with low-back pain associated with Modic changes Type 1 (bone oedema): a pilot study. British Journal of Sports Medicine. 2008 Dec;42(12):969-73.
Albert, HB et al.: Modic changes; possible causes and relation to low back pain. Medical Hypotheses. 2008;70(2):361-8.
Kilkkinen, A et al.: Antibiotic use predicts an increased risk of cancer. International journal of cancer. 2008 Nov 1;123(9):2152-5.
Netti, C; Bandi, G. L.; Pecile, A.: Anti-inflammatory action of proteolytic enzymes of animal, vegetable or bacterial origin administered orally compared with that of known antiphlogistic compounds. II Farmaco Ed. Pr. 27: 453 (1972).
Inderst, R.: Systemic enzyme therapy. Journal of Pharmacy 52 (1992).
Winter has certainly hit with a vengeance this year. Snowfall records have fallen all along the eastern seaboard. The deep south has seen rare snowstorms. And with several more weeks of winter to go, we can expect to see a lot more of the white stuff across much of the United States.
Snow shoveling is great exercise. But lower back strains and injuries from slips and falls sustained while clearing snow sends thousands of Americans to the doctor or emergency room every year. So whether you love the prospect of a winter wonderland or groan every time you hear a winter weather advisory, take some precautions whenever you venture out into the ice and snow to clean up after a storm.
Here are five ways to help prevent lower back strains and other injuries the next time the snow falls:
1) Warm up before grabbing the snow shovel — Get your muscles moving before putting heavy strain on them. Just 10 minutes of light indoor exercise before shoveling will loosen up your muscles earlier and take the time to loosen up your muscles with some light indoor exercises. Sit ups, crunches, Pilates or other core muscle strengthening exercises are great choices.
2) Stretch before and after shoveling — Stretching muscles before clearing the driveway will help you avoid lower back pain, shoulder injuries and other muscle strains. Pay careful attention to stretching your hamstrings and lower back as they are often the muscles that are already under constant strain due to muscle imbalances and are therefore more prone to injury.
3) Be careful lifting heavy snow — Push snow across with the shovel instead of lifting when possible. When lifting, use the major muscles in your legs. Use an ergonomic shovel to minimize the amount of bending necessary to lift snow. When you must lift the snow, it’s safer to keep the weight of each load lighter, even if it means more shoveling.
4) Take frequent breaks — If you’re out of shape, don’t overdo it. This is where so many people make a mistake and for some, it costs them their life. Shoveling snow provides at least moderate cardio and resistance exercise. Rest as needed, taking the time to stand up straight and bend backwards slightly to stretch out back muscles tired from stooping over.
5) Wear boots with slip-resistant soles — Some of the most traumatic injuries sustained while shoveling are caused by slipping on the ice. Skull fractures, herniated discs, and broken bones can result from a hard landing. Slip-resistant boots or ice and snow traction cleats can help keep you on your feet.
Coenzyme Q10, commonly shortened to CoQ10, is a vitamin-like fat soluble substance found in every cell in your body. In fact, its scientific name ubiquinone means ubiquitous quinone, literally the quinone found everywhere.
It acts like a miniature “power switch”, acting as a critical part of the electron transport chain used to generate 95% of all energy in the body.
Without CoQ10 your cells simply don’t have the ability to perform their function. Heart cells can’t pump blood… liver cells can’t purify toxins… brain cells can’t send signals to through the nervous system… and so on.
While CoQ10 is created by the liver, production drops off at an increasing rate starting by age 30 or earlier. Unless enough CoQ10 is then obtained through diet or supplements, chronic deficiencies can lead to significant health issues. Fortunately most can be reversed by restoring adequate CoQ10 levels.
While there are actually many more reasons to consider taking a quality CoQ10 supplement, here are my personal top 10:
#1: You’re over 30 years old. As you get older CoQ10 production plummets. In later years your liver may only make as little as 20% of the CoQ10 your body needs to maintain adequate levels. #2: You’re taking a cholesterol-lowering drug. The most popular class of cholesterol-lowering drugs known as statins cause a dangerous reduction in CoQ10 levels. Columbia University documented a 50% drop within just 30 days of starting one of the most popular statin drugs. #3: You have high blood pressure. One clinical trial studied 109 cardiology patients with high blood pressure. Even though patients averaged over 9 years with hypertension, over 50% were able to drop from one to three of their regular blood pressure medicines within 5 months as a result of improvement after adding CoQ10 to their drug regimen. #4: You’ve had a heart attack. Heart attack patients at research hospitals in England and Germany were given either CoQ10 or a placebo for five days in addition to standard mild hypothermia treatment. Survival rates in the CoQ10 group were more than double the placebo group after three months. #5: You regularly feel tired or out of energy. Low CoQ10 levels prevent the body from generating the energy needed to power your day. Increasing CoQ10 levels is like turning the power switch back on. #6: You suffer from migraines. A double-blind, randomized, placebo-controlled trial in Switzerland tested the usefulness of CoQ10 in treating migraine sufferers. Nearly half of CoQ10 recipients reported a significant drop in frequency and severity of migraines by the third month. #7: You have poor circulation in your hands and feet. Low CoQ10 levels are often to blame for poor circulation in extremities. The heart requires as much as 10 times the amount of CoQ10 as other organs due to its high energy requirements. When it doesn’t get enough, it can’t fill and pump efficiently leaving your hands and feet poorly supplied with freshly oxygenated blood. Congestive heart failure is associated with low CoQ10 levels, with lower CoQ10 levels corresponding with more severe disease. #8: You want to protect your memory and thought clarity. CoQ10 protects the memory and learning processes in the brain. There is even some evidence CoQ10 can protect against the ravages of Alzheimer’s related brain damage. #9: You want maximum support for your immune system. CoQ10 supports liver function in cleansing toxins out of the body, helping your body remain disease free. #10: You want to age gracefully. CoQ10 is a powerful antioxidant fighting off the attacks of free radicals which can cause premature aging. It also works to revitalize exhausted Vitamin E in the body to provide even more antioxidant protection.
Again, there are many more reasons than these to consider taking a CoQ10 supplement. The best CoQ10 supplements are usually sold in a soft-gel form using Omega-3 rich fish oil. Since CoQ10 is a fat soluble substance, this allows the body to absorb the CoQ10 even when on a low-fat diet.
Finally, look for fish oil based CoQ10 supplements with added Vitamin E. Besides being a complementary antioxidants to CoQ10, the Vitamin E prevents the fish oil from becoming rancid by blocking oxidation.
A Real Life Energy Pill… That’s Safe!
CoQ10 has earned its reputation as a natural
energy booster. But instead of hurting your body like some energy supplements it brings an incredible array of health benefits including:
- It’s a powerful antioxidant
- It helps reduce inflammation in the body
- It works wonders on high blood pressure
- It helps your heart beat strong and regular
As if that’s not enough, we’ve combined CoQ10 with three more ingredients to give you even more energy, boost your immune system, and provide maximum protection for your heart.
The Healthy Back Institute - 333 Main St. Suite #201 Gaithersburg, MD 20878
Phone: 800-216-4908 Fax: 866-843-4319
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Ever hear, “if it was that easy, everyone would be doing it?” Sometimes, they probably would be if only they knew about it.
A group of researchers in Denmark recently discovered a 90-day course of antibiotics led to a 75% success rate in reducing or eliminating 
Winter has certainly hit with a vengeance this year. Snowfall records have fallen all along the eastern seaboard. The deep south has seen rare snowstorms. And with several more weeks of winter to go, we can expect to see a lot more of the white stuff across much of the United States.
Coenzyme Q10, commonly shortened to CoQ10, is a vitamin-like fat soluble substance found in every cell in your body. In fact, its scientific name ubiquinone means ubiquitous quinone, literally the quinone found everywhere.
CoQ10 has earned its reputation as a natural
