Daily Archives: April 12, 2019

Susan Manning: How To Finally Get Rid Of Your Lower Back Pain


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How To Finally Get Rid Of Your Lower Back Pain

December 13, 2018

, Fitness

Will Lower Back Pain Go Away on it’s Own?

Low-back pain (LBP) is the most common chronic pain issue and one many of us have experienced at some point in our lives.

It is estimated that 80% of adults in North America will have at least one episode of low-back pain severe enough that they lose time from work.
And many people want to know will lower back pain go away on its own naturally?Sometimes yes, sometimes no.Depending on what the cause is. And if you can make changes to what is causing it.

Lifestyle factors that contribute to LBP: jobs that require prolonged sitting or standing, exposure to vibration and repetitive bending or rotating.

Why lower back pain when sleeping?

Why lower back pain when sitting?

Why lower back pain after standing?

Postural stresses are the most common cause of lower back pain. Prolonged standing, sitting or sleeping in poor posture positions.
1. While sleeping in a curled up or spinal rotated position = back pain.
On your back place a pillow under your knees.
On your side place a pillow between your thighs/knees and you could even put a towel in your waistline curve to maintain a neutral spine will help.
On your stomach place a pillow under your belly.
2. Fatigue posture while sitting leads to a slouched back and shoulders rolled forward.
Sit tall, chest up and shoulders back, engage the core muscles, feet flat on the ground and get up and move around every 30 minutes.
Sitting with your legs crossed puts your pelvis out of alignment and can lead to LBP over time.
3. Fatigue posture while standing, placing your weight on one leg and letting your hip shift out, over a period of time = back pain.
Be conscious of how you are standing, think tall, chest up, shoulders back and move around so you are not standing in one spot too long. Take a seat when you start feeling fatigued.

Psychosocial factors: such as job stress, depression and dysfunctional family relationships can also be contributing factors.

There are three catagories of Low-Back Pain:
Acute – short term, few days to a few weeks. Usually a result from muscular sketetal strain; sport injury, lifting , bending or sudden jolt.
Chronic – long term, pain that persists for more than three months. It is usually progressive and the exact cause can be challenging to determine.
Low-back Pain and Sciatica – Along with the Low-back pain there is pain radiating down the leg (e.g. numbness, tingling, cramping).

Before starting any exercise program see your doctor. If it is Chronic or Sciatica you will most likely be referred to a Physiothearapist or Orthopedic Surgeon.

Once you have got the “Go ahead” from your physician, developing and increasing core strength is vital to reducing back pain.

A strong core protects the spine, improves balance, stability and posture while reducing low back pain and enhancing movement patterns.
For more in depth information about the core, check out “How to get the Most out of your Core Training: Anatomy & Functional Training for BEST Results.“

These five exercises have been shown to help greatly in reducing lower back pain while increasing core strength.

We are individuals and one size does not fit all, therefore if you feel “bad” pain or pain radiating down your leg, stop, rest, take time off and see your physician.

Cat-Cow:
Purpose: Start with this motion exercise to warm-up… and to reduce spine viscosity (internal resistance and friction).
How to Perform:
1. On all fours, knees under hips and hands under shoulders.
2. Round back up towards ceiling, tuck chin into chest, short pause.
3. Move into an arched back position looking up, short pause.
Slow continuous movement. 5 – 8 cycles of flexion moving into extension

Leg Slide:
Purpose: To increases core strength and stability while extending the lower extremity. A small rolled up towel under your lumbar helps to maintain a neutral spine while integrating movement in the lower limbs.
How to Perform:
1. Laying on your back with your knees bent and feet on the ground.
2. Engage (tighten) the abdominals and, as you exhale, extend your right leg sliding the heel along the ground.
3. Return to the starting position and, while maintaining tight abdominals, slide the left heel along the ground.
Continue this motion for six to eight reps on each leg

Bird Dog
Purpose: This is an excellent exercise to train the body how to stabilize the lumbar spine (low back) during upper and lower extremity movement.
How to Perform:
1. Start on all ours, hands under shoulders and knees under hips.
2. Extend the left leg behind keeping the hips level.
3. Extend the right arm in front with the thumb facing the ceiling.
4. Keep the abdominals engaged and stabilize the left shoulder so the shoulder blade doesn’t collapse into the pose.
Hold for 7-8 seconds and repeat on the opposite side

Modified Side Plank
Purpose: Strengthens the lateral muscles of the torso which are important for optimal stability. This move increases shoulder-blade stability and strength.
How to Perform:
1. Laying on your right side, prop yourself up on your forearm. Do not allow your upper body to sink down. Keep your neck in a neutral position.
2. Bend the bottom knee .
3. Lift the hips off the ground.
4. Lift the left arm overhead. (Optional)
Hold for 10 seconds then bring the hip back down. Repeat three times the perform on the other side.

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Watch “the doors people are strange lyrics” on YouTube



Play “People Are Strange”

on Amazon Music

“People Are Strange”

People are strange when you’re a stranger
Faces look ugly when you’re alone
Women seem wicked when you’re unwanted
Streets are uneven when you’re down

When you’re strange
Faces come out of the rain
When you’re strange
No one remembers your name
When you’re strange
When you’re strange
When you’re strange

People are strange when you’re a stranger
Faces look ugly when you’re alone
Women seem wicked when you’re unwanted
Streets are uneven when you’re down

When you’re strange
Faces come out of the rain
When you’re strange
No one remembers your name
When you’re strange
When you’re strange
When you’re strange

When you’re strange
Faces come out of the rain
When you’re strange
No one remembers your name
When you’re strange
When you’re strange
When you’re strange

Play “People Are Strange”

on Amazon Music

Jim Morrison came up with some lyrics for this song during a walk with Robby Krieger to Laurel Canyon. They went there because Morrison felt depressed that day, came to Krieger’s place, and they decided to watch the sunset in the canyon.

The first movie I ever watched: Watch “The Red Balloon (1956) AKA Le Ballon Rouge” on YouTube


Watch “Tous les garcons et les filles – Francoise Hardy” on YouTube


Watch “William Blake Documentary” on YouTube


Watch “Auguries of Innocence by William Blake” on YouTube


Auguries of Innocence

To see a World in a Grain of Sand
And a Heaven in a Wild Flower
Hold Infinity in the palm of your hand
And Eternity in an hour
A Robin Red breast in a Cage
Puts all Heaven in a Rage
A Dove house filld with Doves & Pigeons
Shudders Hell thr’ all its regions
A dog starvd at his Masters Gate
Predicts the ruin of the State
A Horse misusd upon the Road
Calls to Heaven for Human blood
Each outcry of the hunted Hare
A fibre from the Brain does tear
A Skylark wounded in the wing
A Cherubim does cease to sing
The Game Cock clipd & armd for fight
Does the Rising Sun affright
Every Wolfs & Lions howl
Raises from Hell a Human Soul
The wild deer, wandring here & there
Keeps the Human Soul from Care
The Lamb misusd breeds Public Strife
And yet forgives the Butchers knife
The Bat that flits at close of Eve
Has left the Brain that wont Believe
The Owl that calls upon the Night
Speaks the Unbelievers fright
He who shall hurt the little Wren
Shall never be belovd by Men
He who the Ox to wrath has movd
Shall never be by Woman lovd
The wanton Boy that kills the Fly
Shall feel the Spiders enmity
He who torments the Chafers Sprite
Weaves a Bower in endless Night
The Catterpiller on the Leaf
Repeats to thee thy Mothers grief
Kill not the Moth nor Butterfly
For the Last Judgment draweth nigh
He who shall train the Horse to War
Shall never pass the Polar Bar
The Beggars Dog & Widows Cat
Feed them & thou wilt grow fat
The Gnat that sings his Summers Song
Poison gets from Slanders tongue
The poison of the Snake & Newt
Is the sweat of Envys Foot
The poison of the Honey Bee
Is the Artists Jealousy
The Princes Robes & Beggars Rags
Are Toadstools on the Misers Bags
A Truth thats told with bad intent
Beats all the Lies you can invent
It is right it should be so
Man was made for Joy & Woe
And when this we rightly know
Thro the World we safely go
Joy & Woe are woven fine
A Clothing for the soul divine
Under every grief & pine
Runs a joy with silken twine
The Babe is more than swadling Bands
Throughout all these Human Lands
Tools were made & Born were hands
Every Farmer Understands
Every Tear from Every Eye
Becomes a Babe in Eternity
This is caught by Females bright
And returnd to its own delight
The Bleat the Bark Bellow & Roar
Are Waves that Beat on Heavens Shore
The Babe that weeps the Rod beneath
Writes Revenge in realms of Death
The Beggars Rags fluttering in Air
Does to Rags the Heavens tear
The Soldier armd with Sword & Gun
Palsied strikes the Summers Sun
The poor Mans Farthing is worth more
Than all the Gold on Africs Shore
One Mite wrung from the Labrers hands
Shall buy & sell the Misers Lands
Or if protected from on high
Does that whole Nation sell & buy
He who mocks the Infants Faith
Shall be mockd in Age & Death
He who shall teach the Child to Doubt
The rotting Grave shall neer get out
He who respects the Infants faith
Triumphs over Hell & Death
The Childs Toys & the Old Mans Reasons
Are the Fruits of the Two seasons
The Questioner who sits so sly
Shall never know how to Reply
He who replies to words of Doubt
Doth put the Light of Knowledge out
The Strongest Poison ever known
Came from Caesars Laurel Crown
Nought can Deform the Human Race
Like to the Armours iron brace
When Gold & Gems adorn the Plow
To peaceful Arts shall Envy Bow
A Riddle or the Crickets Cry
Is to Doubt a fit Reply
The Emmets Inch & Eagles Mile
Make Lame Philosophy to smile
He who Doubts from what he sees
Will neer Believe do what you Please
If the Sun & Moon should Doubt
Theyd immediately Go out
To be in a Passion you Good may Do
But no Good if a Passion is in you
The Whore & Gambler by the State
Licencd build that Nations Fate
The Harlots cry from Street to Street
Shall weave Old Englands winding Sheet
The Winners Shout the Losers Curse
Dance before dead Englands Hearse
Every Night & every Morn
Some to Misery are Born
Every Morn and every Night
Some are Born to sweet delight
Some are Born to sweet delight
Some are Born to Endless Night
We are led to Believe a Lie
When we see not Thro the Eye
Which was Born in a Night to perish in a Night
When the Soul Slept in Beams of Light
God Appears & God is Light
To those poor Souls who dwell in Night
But does a Human Form Display
To those who Dwell in Realms of day
Source: Poets of the English Language (Viking Press, 1950)

Brilliant music: Watch “Deep Purple-Child in Time” on YouTube


Watch “Victor Borge – London Weekend – Borge Clockwise 1972 (Heb-Arab Sub)” on YouTube


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Watch “Victor Borge” on YouTube


Watch “”Sisters” ~ MMS Talent Show ~ June 6, 2013″ on YouTube


Sisters sisters
There were never such devoted sisters
Never had to a chaperon
No sir
I’m here to keep my eye on her
Caring sharing every little thing that we are wearing
When a certain gentle man arrived from Rome
She wore the dress and I stayed home
All kinds of weather we stick together
The same in the rain or sun
Two different faces but in tight places
We think and we act as one uh huh
Those who’ve seen us know that not a thing can come between us
Many men have tried to split us up but no one can
Lord help the mister that come between me and my sister
And Lord help the sister that come between me and my man

All kinds of weather we stick together
The same in the rain or sun
Two different faces but in tight places
We think and we act as one uh huh
Those who’ve seen us no that not a thing can come between us
Many men have tried to split is up but no one can
Lord help the mister that comes between me and my siter
And lord help the sister that comes between me and my man
Sisters sisters sisters sisters
Songwriters: Irving Berlin
Sisters lyrics © Imagem Music Inc.

Watch “Diana Ross – Do you know where you’re going to with lyrics” on YouTube


Do You Know
Where you’re going to?
Do you like the things?
That life is showing you
Where are you going to?
Do you know?

Do you get?
What you’re hoping for?
When you look behind you
There’s no open doors
What are you hoping for?
Do you know?
Once we were standing still, in time
Chasing the fantasies and feeling all nice
You knew how I loved you, but my-spirit was free
Laughing at the questions
That you once asked of me
Now looking back at all we’ve had
We let so many dreams just slip through our hands
Why must we wait so long, before we see?
How sad the answers to those questions can be
Do you get?
What you’re hoping for
When you look behind you
There’s no open doors
What are you hoping for?
Do you know?
Fade Out
Songwriters: Gerry Goffin / Michael Masser
Theme From Mahogany (Do You Know Where You’re Going To) lyrics © Sony/ATV Music Publishing LLC