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Do you suffer from lower back pain? If so, you’re definitely not alone. In fact, a Global Burden of Disease study named lower back pain as the leading cause of disability around the world. What may be surprising to some is that lower back pain is often brought on by the stress and strain of bad […]
Do you suffer from lower back pain? If so, you’re definitely not alone. In fact, a Global Burden of Disease study named lower back pain as the leading cause of disability around the world.
What may be surprising to some is that lower back pain is often brought on by the stress and strain of bad posture and poor sleeping positions.
In this article, we’ll explore the best sleeping positions that will help relieve lower back pain.
1. On Your Side with a Pillow Between Your Knees
Many people try sleeping on their back, and this is typically what causes the most lower back pain. Your best bet is to sleep on your side with a pillow between your legs. Some people may even need two pillows, depending on how much pressure they feel on their lower back. The trick with the pillow is that it keeps your hips, pelvis and spine in proper alignment.
2. Fetal Position
This position is particularly helpful to those with a herniated disc. Lay on your side, and gently tuck your knees toward your chest while at the same time, gently curl your torso toward your knees. You’ll also want to switch from side to side throughout the night.
This position works well because curling your torso into a fetal position opens up the space between your vertebrae.
3. On Your Back with Knees Propped Up
I mentioned earlier that sleeping on your back is generally a bad position for the lower back. That is unless you really prop your knees up using either a couple of pillows or a piece of foam. Propping your knees up helps to keep the natural curve in your lower back. For added support, you may also want to put a rolled up towel under the small of your back.
These three positions help our clients get a good night’s sleep and wake the next day without any lower back pain. If your back needs a bit more help than this, come in to our office for a free consultation. We’ll get you up and pain-free in no time.
SOURCES:
https://www.healthline.com/health/healthy-sleep/best-sleeping-position-for-lower-back-pain
https://www.sleepfoundation.org/physical-health/how-to-sleep-with-lower-back-pain
Unless you’ve been living under a proverbial rock, you no doubt are aware that inflation is the highest it’s been in decades. From gas at the pumps to food and utilities, most of us are struggling to make ends meet. And without question, this is causing massive stress. If you are feeling intense stress from […]
Unless you’ve been living under a proverbial rock, you no doubt are aware that inflation is the highest it’s been in decades. From gas at the pumps to food and utilities, most of us are struggling to make ends meet. And without question, this is causing massive stress.
If you are feeling intense stress from the impact of inflation, here are some things you can do:
Be Honest
One of the worst things you can do when feeling stress and anxiety is to pretend you’re not. Be honest with yourself and others about what you’re feeling. The old saying goes, “The squeaky wheel gets the oil.” Ignoring your feelings or pretending they aren’t there will only make them louder and louder.
Get Your Mind Off of Things
Equally important as being honest about your stress is not obsessing over it. You really need to unplug from the stress of the economy and distract yourself with something. Mindless activities are actually a great way to quiet those stressful thoughts. Go for a run. Clean your kitchen. Watch an old movie. Whenever the anxiety begins to creep up, stop and do an activity that will calm you.
Find Joy
It’s important to step back and recognize that no matter how crazy the world gets and no matter how stressed we are, there is still plenty of joy all around us. On our darkest days, the sun still shines. Make sure to spend time each day noticing all of those small things that bring joy and happiness into your life. The perfect latte. A sunset. Your child’s laughter. Be thankful for each and every one of these. Gratitude is the great elixir of stress and sadness.
These are just a few ways you can cope with the stress of inflation. You may also want to speak to someone if your stress turns into unmanageable anxiety or depression. If you’d like to explore treatment options, please reach out to me.
SOURCES:
https://www.huffpost.com/entry/inflation-stress-anxiety-mental-health_l_62d958ade4b0aad58d18015b
https://www.betterhelp.com/advice/general/how-to-prepare-for-inflation-coping-with-financial-stress/
https://www.cnbc.com/2022/05/18/rising-inflation-has-made-people-feel-anxious-here-are-ways-to-cope.html
You wait all year for that two-week vacation, so you don’t want to spend it rubbing a sore back from traveling. There’s no doubt that driving long distances or flying in ridiculously cramped quarters can give anyone back pain. Here are some things you can do to prevent back pain while traveling: Move Your Body […]
You wait all year for that two-week vacation, so you don’t want to spend it rubbing a sore back from traveling. There’s no doubt that driving long distances or flying in ridiculously cramped quarters can give anyone back pain.
Here are some things you can do to prevent back pain while traveling:
If you are flying, be sure to get up and use the restroom or walk up and down the aisle a few times. If you’re driving, be sure to pull over at those rest stops and get out and stretch your legs and back muscles.
Stress causes our muscles to tense, increasing the likelihood of back pain. Managing your stress may mean being better prepared for your travels. Don’t leave things until the last minute but write a to-do list to accomplish those tasks that are important. Practicing mindfulness and deep breathing can also help greatly in reducing the mental, emotional and physical effects of stress. And finally, speak to a therapist if you are dealing with a lot of stress in your life.
Speaking of being mindful, be more mindful of how you move through your day when traveling. For instance, so many people stand in long security lines or boarding lines carrying heavy bags on their shoulders. Keep the bags on the floor and only pick them up (carefully and mindfully) when the line begins to move.
When slinging those heavy bags above you into the overhead compartment, be sure to have your legs should-width apart or more for balance. Tighten your ab muscles to support your back and use as gentle movements as possible. If you are incapable of getting your bag up there without hurting yourself, please ask for help.
You may also want to work with a chiropractor before your trip to work out any misalignments you have. This way you can feel your very best on your vacation!
If you’re headed out for an adventure and want to get an adjustment, please stop by our office or give us a call!
SOURCES:
https://www.healthpartners.com/blog/prevent-back-pain-while-traveling/
https://www.nbcnews.com/better/health/how-prevent-neck-back-pain-when-traveling-ncna882531
For many of us, spending time with family during the holidays is something straight out of a Hallmark movie with days filled with comfort and joy. But for others, the holidays with family are scarier than Halloween. From the stress of traveling to the pressure of buying and wrapping gifts, and the fact many family […]
For many of us, spending time with family during the holidays is something straight out of a Hallmark movie with days filled with comfort and joy. But for others, the holidays with family are scarier than Halloween. From the stress of traveling to the pressure of buying and wrapping gifts, and the fact many family members can’t be in the same room with each other without a fight erupting, holidays can be stressful!
While you can’t necessarily stop family drama from occurring, there are some simple and effective ways you can deal with it:
So much of the pain of the holidays comes from having unrealistic expectations. Don’t set yourself up for disappointment. Acknowledge beforehand that you and your family are human and that there may be those moments that aren’t very pleasant and that’s okay. Life and families are messy. Recognize it, own it and you’ll find you won’t get as upset.
Time spent with families over the holidays can also trigger us to feel like children all over again, essentially helpless. But you are an adult now and you are not helpless. You can set those boundaries to protect your mental health. Determine before you go what you will tolerate and what you won’t. This can be for simple things like meal times and sleeping accommodations to what topics of discussion you will engage in. Be sure to share your personal limits with all involved.
When the holiday drama sets in, it’s easy to want to drink more or eat more processed foods. But in large amounts, alcohol and processed sugars impair our mood and judgement. Do your best to not overindulge.
You may also want to speak with a therapist in the weeks leading up to the holidays. He or she can give you tools to help you navigate the awkward and tense moments during family get-togethers.
If you’re interested in exploring counseling, please reach out to me. I’d love to help your holidays be warm and merry (or at least tolerable!).
SOURCES:
https://www.hioscar.com/blog/10-healthy-ways-to-deal-with-holiday-family-drama
https://brainmd.com/blog/how-to-avoid-family-drama-during-the-holidays/
How to deal with toxic family members during the happiest time of year
At some point in our lives, most of us will experience anxiety. It’s actually a natural reaction to many stressors such as starting a new job, taking final exams, and becoming a new parent. Now for many people, the anxiety will subside once the stressor goes away. But for others, anxiety becomes persistent and even […]
At some point in our lives, most of us will experience anxiety. It’s actually a natural reaction to many stressors such as starting a new job, taking final exams, and becoming a new parent.
Now for many people, the anxiety will subside once the stressor goes away. But for others, anxiety becomes persistent and even excessive, even without obvious stressors, interfering with daily life. In these cases, the person is diagnosed with an anxiety disorder.
According to the National Institute of Mental Health, roughly 31% of adults in this country will experience an anxiety disorder at some point in their life. In fact, according to the Anxiety & Depression Association of America, anxiety disorders are the most common mental health condition in the United States.
Anxiety disorders include:
Anxiety can trigger symptoms such as:
If you are suffering with an anxiety disorder, life may feel overwhelming most of the time. But know that there is help out there for you. Psychotherapy, or talk therapy, can reduce or eliminate your uncomfortable symptoms. Your therapist can also assess you to see if you are a good candidate for an anti-anxiety medication, at least to start. Of course, I have found there are plenty of alternative options, such as deep breathing, acupuncture, and other relaxation techniques, that have helped my clients find calm and peace.
If you’d like to explore therapy options, please reach out to me. Life can get better.
SOURCES:
https://www.healthline.com/health/anxiety/types-of-anxiety
https://www.hhs.gov/answers/mental-health-and-substance-abuse/what-are-the-five-major-types-of-anxiety-disorders/index.html
https://www.psychologytoday.com/us/blog/the-cube/202204/4-types-anxiety
In case you haven’t heard, dieting doesn’t work. I don’t think there is one case of someone going on a diet, getting healthier (not just skinnier) and being able to maintain that diet over time. Despite perhaps losing some initial weight, the dieter will eventually throw in the towel and gain all the weight back […]
In case you haven’t heard, dieting doesn’t work. I don’t think there is one case of someone going on a diet, getting healthier (not just skinnier) and being able to maintain that diet over time. Despite perhaps losing some initial weight, the dieter will eventually throw in the towel and gain all the weight back and then some.
Diets don’t work because they are too restrictive and often far too dangerous. But, when people are focused on losing weight instead of getting healthy, these diets are usually what they turn to.
Eating should be a flexible thing that’s based on nutrition, satiation, hunger, and pleasure, rather than being based entirely on weight loss. But if dieting is not the answer – what is?
Mindful Eating.
Mindful eating stems from the centuries-old practice of mindfulness, or mindful meditation. This practice involves giving your FULL attention to the present moment.
Mindful eating discourages “judging” ones eating patterns and instead encourages the individual to make food choices that will be not only satisfying to their body but also nourishing. The idea is that once we really become FULLY aware of our eating habits and can make the connection between them and how we look and feel, we can take the necessary steps to change what needs to be changed.
If you’ve been struggling with your weight and would like to completely shift how you think about food, here are some tips for getting started with a mindful eating practice:
These are only a few of the principles behind mindful eating. But when you change how you think about food, any negative thoughts and emotions you have about food and weight loss will be replaced with awareness and self-control.
If you’d like to work with a nutritionist who focuses on mindful and flexible eating for health instead of weight loss, please reach out to me.
SOURCES:
Since the Covid lockdowns, more and more people have begun to work from home. While working remotely definitely has its benefits (wearing pajamas all day comes to mind), there are also some drawbacks. In addition to less social interaction each day, there’s also less movement. And this lack of movement can greatly impact your health […]
Since the Covid lockdowns, more and more people have begun to work from home. While working remotely definitely has its benefits (wearing pajamas all day comes to mind), there are also some drawbacks. In addition to less social interaction each day, there’s also less movement. And this lack of movement can greatly impact your health and fitness level.
If you’re someone who works from the comfort of their home office or sofa, keep reading to find out how you can stay active to stay healthy!
Schedule Breaks
When in an office environment, it’s easy to take a break to walk down to the kitchen or go gab with coworkers at the proverbial water cooler. But when people work from home, they sometimes feel a bit guilty about taking a break. I mean, you already slept in and didn’t shower, AND you want a break on top of that?
No matter where you work, it’s important to give yourself 10-15 minute breaks a few times a day. Use these to get up and stretch and do a bit of walking to keep the blood flowing!
Take Your Conference Calls for a Walk
Most people have Zoom fatigue these days and we’re all trying to have good ol’ fashioned phone calls once again. Try and make your virtual meetings happen by phone and then take your calls while on a walk. This will help clear your mind so you can focus better. Plus, you’ll burn a decent amount of calories.
Try a Standup Desk
Some health experts have recently warned that sitting all day is worse for your health than smoking. To mitigate the health risks of sitting for hours, try a standing desk. If cost is an issue, there are laptop stands that adjust. You can place one on your table or desk and raise it to the right standing height. And if your budget is really tight, you can stack boxes or books on top of your desk to get you laptop at the right height.
Working from home is great, as long as you find ways to keep your body active. These tips will keep your heart pumping and your blood flowing so you can protect your health.
SOURCES:
https://www.forbes.com/sites/forbescoachescouncil/2019/05/28/10-ways-to-stay-active-while-working-from-home/?sh=49d7bed45865
https://www.pennmedicine.org/updates/blogs/heart-and-vascular-blog/2020/march/working-from-home
Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help. The Difference Between Mild and Serious Mental Health Issues […]
Depression is a complex mental health issue that varies widely between individuals. This is why it can be difficult for some people to recognize what may be a situational discomfort that may pass on its own, and what may be more serious and require professional help.
In order to measure the seriousness of a mental health issue, most mental health professionals look at what impact it has on the person’s everyday life. They also take into account the events that led to the issue.
Mild mental health issues are typically less persistent as well as less disruptive to an individual’s everyday life. Serious mental health issues, on the other hand, are often so severe that they negatively impact that person’s relationships and performance at school and work.
As an example, feeling pressure at work about an upcoming deadline will make just about anyone feel stressed and anxious. But if your anxiety becomes so great that you begin calling in sick to work to avoid the project and responsibilities, that would be seen as a disruption in your everyday life. Severe anxiety can lead to panic attacks and that is definitely a reason to seek support.
Something else to keep in mind is the context around the mental health issue. It is perfectly normal to grieve after losing a loved one or to feel anger and resentment after discovering your partner’s infidelity. While it can definitely be helpful to speak with someone during these times, you may not necessarily be experiencing a severe mental health crisis that would warrant help.
It is important to mention that the events of one’s life need not be “serious” in order for you to reach out for help. Whatever it is that you are going through and whatever feelings you are experiencing, they are valid.
The following are some red flags of a mental health crisis that warrant asking for help:
If you or a loved one are experiencing any of these symptoms, it’s time to reach out and ask for help. While the days seem dark right now, they can and will get brighter. I’d love to help you get there, so please get in touch with me so we can set up a time to speak.
SOURCES:
https://www.counseling.org/news/aca-blogs/aca-counseling-corner/aca-counseling-corner-blog/2018/03/01/knowing-when-to-ask-for-help#:~:text=If%20you’re%20facing%20a,to%20seek%20out%20professional%20help
https://jedfoundation.org/resource/mental-health-warning-signs-and-when-to-ask-for-help/
https://www.columbiatribune.com/story/sponsor-story/burrell-behavioral-health/2022/05/02/mental-health-matters-knowing-when-ask-help/9558636002/
Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being. What is Self-Esteem? Self-esteem refers to the way people feel about themselves. Someone with a healthy […]
Having a low self-esteem is something many people of all ages deal with. While a low self-esteem is not considered a mental health condition itself, the way we think about ourselves directly impacts our mental health and overall well-being.
Self-esteem refers to the way people feel about themselves. Someone with a healthy or high self-esteem thinks positively about themselves and their abilities. They believe they are deserving of respect and have no problems setting healthy boundaries.
Individuals with low self-esteems do not feel very good about themselves. They constantly measure themselves against others and always come up short. They may not think they are worthy of love and respect and will typically not set healthy boundaries, allowing others to take advantage of them.
The following are some ways a low self-esteem can impact a person’s mental health:
Poor Relationships
Human beings are wired for connections. But when we have low self-esteem, we tend to not put ourselves “out there” socially and even tend to isolate, which can lead to poor relationships and loneliness.
Addiction
Studies have indicated low self-esteem in childhood can lead to addictions later in life. Mandy addicts use alcohol and other substances as a way to cope with negative feelings about themselves.
Depression and Anxiety
Living with low self-esteem day after day, week after week, can very much take its toll and eventually lead to the development of depression and anxiety.
Building self-esteem is important for mental health and to live a happy life. But it’s not necessarily easy to do it. It’s not like losing weight where you can say I am going to eat less and move more.
That is why I recommend working with a trained therapist who specializes in helping people build their self-esteem. A therapist can help you identify your core negative beliefs and determine where they came from. He or she can then help you develop a new, realistic self-esteem that reflects who you truly are.
If you or someone you know is suffering with low self-esteem and would like to explore treatment options, please get in touch with me.
SOURCES:
https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health
https://www.hormona.io/why-self-esteem-affects-your-mental-health/
Watching a loved-one self-destruct and feeling helpless to stop them can feel devastating, particularly when that person is in complete denial about their unhealthy life patterns. While you may feel hopeless, there is something you can do to try and help your loved one get the help they need to change their life. What is […]
Watching a loved-one self-destruct and feeling helpless to stop them can feel devastating, particularly when that person is in complete denial about their unhealthy life patterns. While you may feel hopeless, there is something you can do to try and help your loved one get the help they need to change their life.
What is an Intervention?
An intervention is a carefully and thoughtfully planned meeting where friends, loved ones, and sometimes colleagues or other community members who care about the person struggling with addiction, come together to confront the person and ask them to accept treatment.
Interventions are led by professional interventionists, who specially trained mental health professionals. An interventionist provides guidance to loved ones and facilitates open communication among the group.
When is it Time for an Intervention?
It’s not easy to recognize when it’s time to confront your loved one. And planning an intervention can feel stressful. What if your loved one gets angry and refuses to participate? What if they retaliate by upping their bad behavior?
While there is no set rule on the best time to have an intervention, usually those closest to the person struggling with addiction simply know it is time. This knowing could be because of a recent DUI. It may be because their loved one is close to losing their job, their spouse and kids, their home. It may be because their health is rapidly deteriorating.
In my experience, the best time to plan an intervention is the sooner rather than later. Often, waiting until your loved one hits rock bottom to voice your concerns can be too late.
If you and your family believe you would like to hold an intervention for a loved one and need some guidance and support, please reach out to me.
SOURCES:
https://www.associationofinterventionspecialists.org/learn-about-intervention/
https://www.seabrook.org/blog/when-is-it-time-for-an-intervention/
https://www.allaboutinterventions.com/what-is-an-intervention/