Posts Tagged ‘Yoga’

Improving Your Energy Levels

Posted on: October 5th, 2014

Energy Level_Chiropractor FolsomSometimes it seems that even the simplest everyday tasks are hard to accomplish, even after we get a decent night’s sleep. Our busy lives leave little time to stop and recharge our batteries, so sometimes it can feel as though we’re operating on a chronic energy deficit. However, there are ways of gaining that energy back. It all starts with recognizing the little places where it is likely to leak away. Here we provide some tips on how to improve energy levels.

Do not skip meals – Studies published in the journal Nutritional Health found that those who skipped any meal during the day had greater feelings of fatigue overall than those who ate regular meals. Breakfast is particularly important, as it jump-starts your system to prepare you for the day. Just avoid eating sugary breakfast foods, as it will only lead to an energy crash mid-morning. Eggs, oatmeal and smoothies are all good choices to provide you with energy that will last throughout the morning.

Drink more water – A lack of sufficient water can leave you feeling sluggish, even if you are only slightly dehydrated. A study published in the Journal of Nutrition found that women who were only 1% dehydrated reported feeling fatigued and depressed, in comparison with the participants who were optimally hydrated. You don’t need to drink 8 glasses a day, but if you find yourself feeling tired, drink a glass of water and it may boost your energy.

Get more magnesium – This mineral is responsible for over 300 of the body’s biochemical functions, including creating energy from the breakdown of glucose. According to the USDA, almost 60% of the American population is deficient in magnesium. When levels are even just a little low, your energy can drop. Increase your intake of magnesium-rich foods such as nuts, seeds, whole grains and dark chocolate.

Get some exercise – Contrary to what you may think, exercise actually increases energy levels. Walking is particularly good for giving you more get-up-and-go. The results of a California State experiment found that subjects taking a brisk, 10-minute walk reported increased energy levels for the following two hours.

Reduce stress – Of course this is easier said than done, but there are stress reduction techniques you can learn to lower levels of energy-zapping stress in your life. Yoga, deep breathing and meditation are good ways to handle stress. Slow, deep breathing through the abdomen has been practiced by eastern cultures for centuries as a way of increasing energy. Even things as simple as listening to music or reading a book can help you to relax.

Chiropractic is a great way to reduce several forms of physical stress. For additional information, feels free to call Barger Chiropractic of Folsom (916) 984-9999 or stop by at 231 Blue Ravine Rd, #200, Folsom, CA 95630.

Can Yoga Really Relieve Lower Back Pain?

Posted on: July 29th, 2014

Barger Chiropractic of Folsom_YogaAs the leading cause of disability in Americans under 45 years of age, lower back pain is the second most common reason why people visit their doctor. An estimated 60% to 80% of the adult population suffers from low back pain at some point in life, and traditional medical treatments are usually not effective in the long-term.

However, there are alternative ways of dealing with lower back pain that have been proven to be more successful and that do not involve drugs or invasive surgery. These include chiropractic care, massage therapy and—interestingly enough—yoga.

A study performed by researchers from Manchester and York Universities and published in the journal Annals of Internal Medicine found that those who participated in weekly yoga sessions showed significant improvement when performing everyday physical tasks such as walking, bending and getting dressed.

Lead author of the study, Professor David Torgelson, who is the director of the York Trial Unit at the University of York, said, “In the past when you had back pain, you were told to lie down until it passed.These days the main advice is to keep your back active. It seems yoga has more beneficial effects than usual care including other forms of exercise, although we have not carried out a direct comparison.”

A total of 156 patients with chronic lower back pain took one 75-minute yoga class once a week for 12 weeks in addition to seeing their regular physician, while 157 patients saw their physician only. Even nine months later, those who had taken the yoga classes were better able to perform everyday tasks than the group who had only had conventional medical treatment.

Another study of 228 people that was published in the Archives of Internal Medicine (a different journal than the one above) also found that regular yoga sessions improved function and reduced pain better than conventional medical care.

In both studies, the patients who were approved to participate all had non-specific back pain, which means that their pain was not diagnosed as being caused by a specific underlying condition such as a slipped disc, spinal stenosis, sciatica, etc.

There are a few reasons why yoga may be beneficial for lower back pain. First of all, yoga is a practice that both strengthens and stretches the muscles. A qualified yoga teacher will know which are the most beneficial poses for you to practice based on your body’s condition and ability. For instance, tight hamstrings can tilt your pelvis to an angle that does not provide sufficient support to your back.

Gentle yoga stretches in this area can help to realign the pelvis, taking pressure off your lower back. At the same time, certain yoga poses strengthen the core muscles of the trunk, which are the most important in giving proper support and flexibility to the upper body as it moves, again taking pressure off the back.

Before beginning any yoga class to treat your lower back pain, be sure to consult with your doctor to rule out any underlying problems that may be causing your pain. You should also let your yoga instructor know about your back pain so that he or she can choose the appropriate poses for you and adapt any poses so that they do not exacerbate the problem. As these studies have shown, engaging in yoga practice on a regular basis can help to relieve back pain and get you moving again.

Dr. Jim Barger has over 25 years experience treating thousands of Folsom area residents with safe, effective chiropractic care.  Call now at 916-984-9999 or stop by to visit our office at 231 Blue Ravine Road, Suite 200, Folsom, CA  today!Barger Chiropractic of Folsom_Yoga

Can Yoga Relieve Back Pain?

Posted on: August 7th, 2013

hübsche frau auf strand macht jogaCan Yoga Relieve Lower Back Pain?

by James Barger

As the leading reason for impairment in Americans under 45 years of age, lower back pain is the second most typical reason individuals visit their physician. An estimated 60 % to 80 % of the grownup populace suffers from low back pain eventually in life, and traditional medical therapies are generally ineffective in the long term.

Nonetheless, there are alternative means of dealing with lower back pain that have actually been proven to be more effective which do not involve medicines or invasive surgical treatment. These consist of chiropractic care, massage therapy and– interestingly enough– yoga.

A study carried out by researchers from Manchester and York Universities and released in the journal, Annals of Internal Medicine, discovered that those who took part in weekly yoga sessions showed substantial improvement when performing day-to-day physical tasks such as walking, bending and getting dressed. Lead author of the research, Professor David Torgelson, who is the director of the York Trial Facility at the University of York, stated, “In the past when you had back pain, you were told to lie down till it passed. These days, the main advise is to keep your back moving. It appears yoga has even more beneficial effects than usual care consisting of other types of exercise, although we have not carried out a direct comparison.”.

A total of 156 patients with chronic lower back pain took one 75-minute yoga class once a week for 12 weeks in addition to seeing their routine doctor, while 157 clients only saw their doctor. Even 9 months later, those who had taken the yoga classes were better able to do daily tasks than the group who had only had standard medical therapy. Another study of 228 individuals that was published in the Archives of Internal Medicine (a different journal than the one above) likewise found that regular yoga sessions improved function and decreased pain better than conventional treatment.

In both papers, the clients who were approved to take part all had non-specific back pain, which means that their pain was not detected as being triggered by a specific underlying condition such as a slipped disc, spinal stenosis, sciatica, and so on.

There are a few reasons yoga could be advantageous for lower back pain. First off, yoga is a practice that both strengthens and stretches the muscles. A certified yoga educator will know which are the most valuable positions for you to practice based upon your body’s condition and capacity. For example, tight hamstrings can tilt your pelvis to an angle that does not offer ample support to your back. Gentle yoga stretches in this area can assist to straighten the pelvis, taking pressure off your lower back. At the same time, specific yoga poses enhance the core muscles of the trunk, which are the most important in offering correct support and versatility to the upper body as it moves, again taking pressure off the back.

Before beginning any yoga class to treat your lower back pain, make certain to consult with your doctor to dismiss any hidden issues that could be causing your discomfort. You must also let your yoga teacher know about your back pain so that she or he can select the proper poses for you and adapt any poses so that they do not worsen the issue. As these researches have actually shown, participating in yoga classes on a regular basis can help to ease back pain and get you moving again.

If there are any questions, give Barger Chiropractic of Folsom a call at 916-984-9999.