Last week we talked about how to manage shifts in schedule for reduced pain and tension. This week we will highlight how to set yourself up for sleep success despite longer days, the sun setting later and possible interruptions with alcohol from holiday events and barbecues. There is a ton of research out there now mentioning the benefits of a good nights rest. From the pain perspective some that are helpful to you are less tension and stress, improved balance of hormones, improved healing, reduced inflammation just to name a few…. Here are some tips to help you have a good night’s sleep. [...]
It’s all the hype right now- self care, especially during this Valentine’s Day season. For good reason. I heard on a podcast the other day we are becoming a more mature society, moving from survival mode and working for basic needs, to one of seeking growth and evolution. Which brings up the topic of self care, which can be beyond basic needs, and surprisingly sometimes involves basic needs such as proper nutrition or rest. Filling your cup, not only enables you to pursue your visions with more efficiency but, more importantly, you can better care for and help others. [...]
It seems as if everyone is super busy these days, and at the same time it seems as if everyone is wanting/needing more energy. Eventually something has to give.
For a lot of my patients and clients (myself included) it’s taking a step back and observing the day to day. Do you value your worthiness dependent on how busy you are? This can be draining your energy. Not to mention, being so busy doesn’t give you time to reflect, integrate and learn. [...]
We are human, it’s normal to have off days and feel frustrated and defeated. First things first, just accept this and when those days come actually feel the disappointment notice what you might try to do to run and avoid the discomfort. Is it food? Binge on tv? Binge on alcohol? Make your self so incredibly busy you don’t feel anything? I will certainly admit to using these escapes. [...]
This can be a word you either love or hate. Regardless, it’s one that can make a dramatic effect in your life. How? By helping you to focus. [...]
I hear this all the time, whether it be in a class I’m teaching or a student next to me while I’m practicing on the mat. “This is such a great stretch! I feel it all the way from my low back to my ankle.” Now, wait just a minute. Hold the phone. [...]
Sleep is tricky if pain keeps you up, or wakes you up. At the same time when you sleep the restoration and healing occurs. So how do you get to sleep and stay asleep when healing? Here are some tips:
With the holiday season here, old patterns of perfection can make their appearance. Stress piles on as you try to have your home perfect for visitors, perfect meals, perfect kids, perfect gifts, outfits, decorations etc all while maintaining the perfect work schedule, workout and self care schedule. Ugh. Research is showing that all this striving, and tension can lead to increased pain and sensitivity. So how do we navigate the holiday season still putting our best foot forward, while enjoying the moments? [...]
Whether you are conscious of it or not, your nervous system is being ruled by feelings of safety, or lack of. As parents we embody this for our children. Prioritizing their safety above anything else. However, as adults we often forget to put on our own safety mask first. Or, we don’t even realize we are in environments, relationships, workplaces etc where unconsciously we feel unsafe. Sometimes with associate feelings of safety with physical dangers or big traumas. Of course our brain will be scanning the environment for these high alert issues to keep us alive. These we don’t have much control over, and are usually a surprise, for better or worse a part of life. [...]
For better or worse there is a ton of information available at your fingertips. Podcasts, google, blogs, IG, FB etc it’s endless. Yet, with all this information its easy to still not find a solution to your problem. Why’s that? [...]
Step inside any yoga or pilates studio, and/or gym and you will hear conflicting advice, instructions and cuing. Last week in my clinic in Encinitas, I was talking with a yogi who asked me, “How do I know what to do”? She told me that she wanted to take care of herself, she loves going to classes, but sometimes she wonders if it makes her pain worse. Here’s the thing, it could. [...]
I’m reading the book Wonder Over Worry by Amber Rae and it resonates on so many levels. How many times a day do I choose a fear based reaction vs. missing an opportunity to explore potential because I’m busy rushing around and not tuning in? [...]
“I tried physical therapy in the past and it didn’t work for me”. “I’m not sure physical therapy works…”
This post is a continuation from last week where we discussed reasons why pain and an injured structure (or healing area) might not match up.
For example, let’s look at low back pain due to a disc bulge. The structure injured is the disc, and possibly nerve root, ligaments and muscles. It will take anywhere from a few weeks or few months depending on the severity of injury, for these to heal. But, why does pain persist following this time span?
It might not have occurred to you that you can choose to have less pain. In response to that thought you probably are thinking “well that’s silly I can’t choose less pain because I have this disc bulge, or shoulder impingement or XYZ…” This is true, there is a physical source of the pain, or structure that is injured. However, the tricky part is that the injury and pain response are not always in correlation. For example, take MRIs. Some images show individuals with large disc bulges and minimal pain, and in the opposite scenario, small disc bulges and large amounts of pain. [...]
Life happens. Everything can be humming a long great until you lift that extra weight at the gym, or try that fancy yoga posture in class, or you just bend over to help you kid with his homework and oops now you can't move. First determine if ER is warranted and go if needed! Then discover if this is an ongoing issue or new injury. During the first 24-48 hours it is important to create the space for healing. This means resting, supporting yourself, moving slowly and gently and asking for help. Here are 10 tips to help ease your pain, and support the body and mind while healing: