So Thirsty, It Hurts???

Dehydration has been found to be a leading contributor to muscle pain, particularly back pain.  With summer looming for those of us in the northern hemisphere, this means the threat of dehydration, and increased muscle pain, is hot on its heels. 

Why worry?  Let’s look at the effects of dehydration and why it's important to stay hydrated.

Some of the chronic symptoms of dehydration include:

Muscle pain and back spasms- think of this as localized thirst.  The cause may be because of the body’s increased production of histamine during a dehydrated state.  This chemical is responsible for directing the body’s water supply to its destination.  In the process, it triggers inflammation, pain, and allergic tendencies.

Stress and depression- During a state of dehydration, the body produces less serotonin in the brain.  This makes us sad.  Very sad.  And depression is a main contributor to chronic pain.

Insomnia- Along with reduced serotonin, the body also produces less melatonin during its dehydrated state.  Melatonin is the main chemical responsible for a good night’s rest.  As you probably have already guessed, lack of sleep contributes greatly to depression, leading to increased muscle pain!

Constipation- Dehydration is a common contributor to constipation.  Did you know that in addition to the general discomfort constipation causes, that it has also been found to be one of the prime contributors to sciatic pain?

Weight gain- Oh, this one got your attention, didn’t it?  Yes, failing to drink enough liquids every day can greatly contribute to both increased body weight and diabetes.  Higher body weight can mean increased health risks, depression, lessened physical activity and even more dehydration!  Keep in mind that there is quite often a direct link between piriformis syndrome/sciatic pain and being overweight.

Decreased mental acuity- This means when we’re dehydrated, we aren’t able to think clearly.  Just a small amount of dehydration inhibits our word-recall ability; that “oh, I can’t think of the word for some reason!” thing that bugs you so much when it happens. On top of that, with just a little more dehydration, your math skills become negatively affected.

With all of these reasons supporting why dehydration is a big deal and something to be avoided, it's important to understand how to determine if we are dehydrated?

Some quick indicators are dry mouth, weakness and fatigue, lightheadedness, dark urine, and asthma-like symptoms.  Keep in mind, if you feel thirsty, you are already dehydrated.  And as we age, our ability to perceive thirst diminishes - that thirst is often interpreted instead as hunger.

So how much water should we drink every day to prevent dehydration?

First, let’s clarify what we mean by water.  The common belief is that you must drink only plain water to stay properly hydrated.  Not so, according to the Mayo Clinic and several other sources.  Your water requirements can be met from a variety of sources.  Even a daily balanced diet contributes up to 20 percent of your body’s fluid requirements.

The general rule is that the source of your water should be caffeine free, calorie free and alcohol free.  However, these are not hard-fast rules. Juice can help us stay hydrated.  And coffee and tea can contribute to hydration in smaller amounts, although beware that caffeine is a diuretic and causes your body to get rid of its water faster.  If you’re unsure, it’s always safe to stick with the general rule.

The big question now, is how much water should we drink?

Everyone has heard the advice “Drink 8 eight-ounce glasses of water per day”.  Many of us fail to follow that advice and drink less.  Experts, however, seem to agree that even that advice comes up short; making many of us even more dehydrated than we thought!

The amount of water we need is actually determined by a variety of factors: body weight, climate, and physical activity level.

For those who are physically inactive: Drink 40-50% of your body weight in ounces of water per day.  The more a person weighs, the more water their body requires.  The reason is that the body is 60-75% water!

For those who are physically active: Drink 75% of your body weight in ounces of water per day.  Fluid loss due to sweating can be significant during prolonged or strenuous activity.  That loss must be compensated for.

For those living in hot climates:  Add an additional 16 oz of water per day to the above recommendations.  Higher temperatures in the environment create higher levels of fluid loss.

So be sure to include 'keeping hydrated' on your list of health priorities:  Exercise, stretch (especially with the Piri-Stretcher® from Miracle Stretch®), drink water, eat right, and get those 8 hours of sleep at night for a healthier, happier, pain-free life.

Purses and Lower Back Pain

Can carrying a purse cause low back pain?

Absolutely.  And for those of us who already suffer from Piriformis Syndrome or Sciatica, purse-carrying can agitate our symptoms.  There is good news.  Several minor adjustments can alleviate the side effects of carrying a handbag.

Let’s look at why purses are causing pain, then we’ll see what can be done about it.

Carrying a purse to one side of the body, on a regular basis throws the body into a state of unbalance.  Keep in mind that even the slightest amount can build up over time to result in some of the chronic pain we experience.  So it may not be something we notice immediately.
How does it do this?

1. It throws off our natural gait. This means that the body doesn’t move the way it was designed when we walk.  We are forced to lean to one side (even if slightly), arms do not swing properly, hips rotate in an irregular motion, and knees move in an irregular arc.

2. Our body is forced to compensate for the off-centered load.  Besides irregular motion, the back twists and leans, the neck cranes to one side, muscles tense and strain.  This can lead to chronic muscle and tendon inflammation.

3. Irregular gait and overcompensation results in asymmetric muscles.  Just like a bodybuilder who only does curls with one arm, the muscles on the compensating side of the body grow larger that the muscles on the other side.  This increases irregular gait and overcompensation, even when the purse has been left behind.  Unbalance results in more inflammation, stiff muscles, nerve pain and even chronic headaches.

These painful side effects are particularly noticed in the lower back, hip joints, gluteal muscles and the sacrum.

And now for the good news.

These side effects can be avoided with only a few minor adjustments!

1. Carry no more than 5 percent of your body weight.  Yes, this means putting your purse on the bathroom scale.  Lock the door.  No one will see; no one will laugh.  This weight is generally accepted to be a reasonable weight to carry for longer periods of time.


2. Choose a small bag.  There are several reasons for this.  One is that it self regulates the amount of weight you can carry.  The second is that it is less likely to significantly bump against you, throwing off your gait.


3. Choose a purse that allows you to swing your arms and legs naturally, encouraging the natural gait of your body.  If possible, carry your purse in the center of your body. Fashion statements aside, there is much to be said for back packs and fanny packs.


4. Go with a wide strap.  This distributes the weight of the bag more evenly across your shoulders.


5. Exercise and stretch regularly (especially with the Piri-Stretcher® from Miracle Stretch®).  The benefits of these cannot be stressed enough; they help fight inflammation, reduce soreness, and aid in offsetting muscle asymmetry.

The cause of the pain we experience isn’t always easy to identify.  Keep an open mind and consider all possibilities.  Once we identify the source, the cure becomes much easier.

Talking Your Way to a Better Life

“I’m my own worst enemy.”  How many times have you used that expression?  Now, how many times have you said, “I’m my own best friend”?  So many times we become our own worst enemies purely through how we talk to ourselves.  We frequently “speak things into existence” when it comes to our own successes or failures.

The power of positive thinking has been touted commercially for years.  The power of positive self-talk is instrumental in forming our thinking.   Everyone knows the pleasure of encouragement and praise.  Frequently this will inspire us onward to greater things.  But did you know that we need this same encouragement and praise from ourselves as well? 

This may seem silly at first.  But watch closely as a superior athlete prepares to perform.  Watch their lips move as they hype themselves up, telling themselves how capable and even great that they are.  The idea of positive self-talk isn’t silly to them!  They use it like a sling-shot to propel themselves forward to greatness.  The great scientists, explorers, inventors and rulers of the world all had this in common: they told themselves that they could do whatever they set their minds to.

The other side of this is the power of negative self-talk.  This doesn’t get talked about as much.  But it is just as important.  If you tell yourself that you can’t, you probably can’t.  Your own words to yourself become self-fulfilling prophecies.  “I’m not good enough”, “I’m not smart enough”… These are words with which we condemn ourselves to failure.

So, how does this relate to those of us who suffer from pain?  Depression is one of the most common side-effects of chronic pain.  And this depression has been shown to actually increase the intensity of pain.  Three of the main contributors to this type of depression are:

1.      Reduced physical activity

2.      Sleeplessness

3.      Negative thinking

And the truth is that those three things are very closely tied to each other.  Each one gives rise to the other, and then they feed off of each other.

The good news is that they can also be treated together.  Increasing physical activity makes us feel better about ourselves, and helps us to sleep at night.  Sleeping well makes our thoughts more lucid and enables us to do more.  And thinking positive can propel us into activity, and reduces our stress levels so we rest better at night.

So be good to yourself.  Give yourself enough time to get 8 hours of rest.  Go out and exercise; even if you’re limited in the type that you can do, the smallest amount of activity can make us feel better.  (That includes stretching every day with the Piri-Stretcher® by Miracle Stretch®)

And talk to yourself! Tell yourself about the things you're good at. Don't say "I can't", say "I can". And if you fail, praise yourself for having done your best! Never put yourself down, to yourself or to others. You are the only you, and we're lucky to have you.  

Pain Management Through Meditation

Everyone wants to be free from pain.

An entire Eastern religion was based upon that very simple statement.  Very wise individuals have spent millennia figuring out how to solve this dilemma.  Their general consensus? Meditation. Meditation is a proven pain management technique, both for physical and mental pain. 

So you’re probably thinking, “Great, but I don’t have time to sit around, cross-legged, staring at the wall.”  Maybe not; but you do have time to meditate.  Let’s take a closer look at meditation: What it means, how it works to manage pain, and how to do it.

What is meditation?  Most dictionaries define “meditation” as the act of focusing one's attention on an object.  The medical dictionary goes one step further by defining its purpose as to increase awareness, reduce stress, and promote relaxation.  These are all good definitions.  But meditation is better defined as the act of clearing one’s mind from external and internal distractions through focus.  And pain is a distraction that reduces quality of life. 

By focusing our minds on an object, a thought, a sound, a feeling, or even an action, we can clear our minds of the distraction of pain, lessen its sting, and more fully enjoy the moments of our lives.

How does it work?  Runners may tell you that a run is easier if they have music to listen to, or if they run with someone else.  This is because music, or another runner, gives them a focus which directs attention away from the feeling of fatiguing muscles (and wild, panicked thoughts of giving up to escape the pain). If allowed to the forefront, these feelings become all-consuming distractions from the act of running. 

The same applies to any strenuous exercise.  Given a focus, one can move beyond what seems to be normal limitations and pain thresholds, and rise to heights of athleticism.

For those of us suffering from pain in our daily lives, the fact that this can be done under the most extreme circumstances is great news.  It shows that we, too, can train our attention. And learning to focus our attention completely on something means “tuning out” our pain, anlearning to enjoy each moment of our lives.

How does one meditate?  The methods of meditation are as numerous as the stars in the sky.  (Well, maybe not that many.) But there is one commonality - learning to control one’s attention through focus on one single thing.

This single thing can be an object: a picture or a cup or even a shadow on the wall.  It can be a sound, repeated over and over; or as we’ve seen, it can be a rock song or a symphony.  It can be focusing on an action; walking, sweeping with a broom (a favorite amongst Tibetan monks), dancing, or even stretching... (with the Piri-Stretcher® by Miracle Stretch® of course)  Also, riddles and math problems can be used to meditate.

First, steady your breathing.  Take 5 deep breaths.  Now take 5 more.  This time, focus on the sensation of the air moving through your nose, down into your lungs.  Listen to the sound.   Pay attention to the feeling of your expanded chest.  Now slowly exhale and pay attention to the feeling of the air leaving your body, the way your chest deflates, the sound of the air leaving through your nostrils.  Note the fact that the air is warmer now as it leaves, than it was when it entered your body.

When your mind has begun to slow and settle, focus on the object you have chosen to meditate upon.  Note every aspect of it.  Don’t form opinions of it, just observe.  Every moment of examination will reveal something new to you.

Before you know it, you will be completely absorbed in your focus.  Your pain will be a distant nip at your consciousness.  Don’t give it your attention, just note it’s there and go back to your meditation.  Same thing with interrupting thoughts.  Don’t follow them, or try to chase them away.  Just note their presence and go back to your focus.

Through practice, you will become better and better at completely controlling your attention and focus.  As you get better, your pain will become less and less of a hindrance.  And even if not entirely pain-free, you will be free despite your pain.

To Stretch or Not to Stretch...

That is often the question. And coming to a decision can be difficult given the variety of opinions on the subject.  To make matters worse, several other questions arise from the first, such as:

         What do I get out of stretching?

When should I stretch?

This month, let’s take a look at each of these questions, and see what the experts say.  Then, armed with that knowledge, hopefully we can make the right decisions when it comes to stretching.

To Stretch? The consensus answer to this question is an emphatic YES.  You should absolutely stretch.  A myriad of benefits from stretching has been documented by study after study.  And anyone who stretches regularly will give an experienced exclamation point to the end of that YES.

So, if stretching is important:  WHY? Stretching brings quite a few benefits.  Some of these are disputed by others, but in general, the experts agree:

Stretching elongates the muscles and reduces muscle tightness.  This is undisputed.  And for those of us with Piriformis Syndrome, this is all important. With Piriformis Syndrome, the sciatic nerve, which runs under or through the piriformis muscle, is compressed by a tight piriformis causing sciatic pain in the low back, buttocks, and/or legs.  Also, longer muscles mean a greater range of movement, an important factor for runners, weight lifters, gymnasts and just about everyone else.

Stretching alleviates muscle soreness.  That soreness you feel the day after a good workout?  Gentle stretching can ease that.  A stiff back or an achy neck?  Stretch it out.  Now keep in mind that we’re talking about non-injury related soreness.  Some injuries may be agitated by stretching, and it’s always best to consult a doctor before stretching with injuries.

Stretching increases blood flow and facilitates healing.  A good stretch can make the blood flow better to the stretched area.  This results in faster healing and quicker removal of toxins held within the muscle cells.

Stretching brings an overall feeling of well-being and improves sleep.  Kind of an end result of all the above benefits.  It’s not unusual to feel a certain degree of centeredness and well-being after a stretch.  Your stress levels will lessen.   This is your body’s way of thanking you for easing its tight, achy, blood deprived muscles.  And a good night’s sleep is often reported accompanying this.

When should I stretch? There seems to be more disagreement about this than any other question about stretching.  But recent studies have indicated that stretching should be done: a) after a warm up; and/or  b) after a workout.  One should never stretch cold. 

In general, anything that moves your muscles around and gets the blood pumping is a warm-up exercise.   Just moving the muscle repeatedly for a minute or two can be enough.  Warming up increases muscle flexibility, decreasing the likelihood of injury and making stretching easier overall.  Examples of warm-up exercises include:

• Jumping Jacks
• Wind milling your arms
• Toe Touches
•  Leg Raises
• Hip Circles
• Jogging in place
• A brisk walk
• Body Squats

There is evidence that stretching before a workout or a run could be harmful.  Your muscles lose up to six percent of their strength for a short time after a stretch.  This means they are more vulnerable during that time.  Instead, stretch after the workout or run.  This elongates the muscles that have tensed up from vigorous usage and promotes the healing process by increasing blood flow to those oxygen starved muscles.

In a more general sense of “when”, stretching when you wake up can be a great way to center yourself and greet the day.  Likewise, a calming stretch in the evening can be a great way to end the day, and help you go to bed with a sense of serenity.

So there you have it: the answers to all your questions.  About stretching.  At least to some questions… Okay, we wish we had all of the answers.  The truth is no one does.  Not even about stretching.  But we can tell you that stretching helps.  And if you suffer from piriformis syndrome, regular stretching with the Piri-Stretcher® by Miracle Stretch® can produce amazing relief from low back pain. Try it and be sure to stay consistent.  You’ll be happy you did.

7 Common Herbs to Fight Inflammation & Reduce Pain

In our quest to be free from low back, buttocks, and leg pain caused by piriformis syndrome and sciatica, most of us do everything we can to reach that goal.  Moderate exercise and proper stretching (using the Piri-Stretcher® by Miracle Stretch®, of course) can make our conditions miraculously manageable.  However, inflammation can threaten to undo all of our hard work.  The answer?  Simply check your kitchen pantry.

Here are 7 common herbs and spices to fight inflammation:

Turmeric: Besides spicing up chicken and rice, the many benefits of this root are still being discovered.  Lucky for us, its anti-inflammatory properties are well known.  It works by lowering inflammation-causing enzymes within our bodies.  It has been found, by numerous studies, to be as effective as Motrin and hydrocortisone.

Ginger: Not just a pretty sushi accompaniment cast away, this member of the turmeric family is touted for both its anti-inflammatory and analgesic effects.  It inhibits the release of acids in the body, which cause inflammation, while reducing pain.  And ginger is great as a tea or shredded fresh into your favorite stir-fry. A real multi-tasker!

Fennel: The seeds, fronds, and bulb of this tasty vegetable can be used.  It has been shown in studies that a chemical in fennel shuts down the intercellular communication in our bodies that trigger inflammation.  Plus it makes your breath smell sooo good!

Cayenne: Another multi-tasker…capsaicin, the chemical that puts the HOT in hot peppers, does more than make your mouth burn; it lowers the chemicals causing inflammation in your body. At the same time, it causes your body to produce endorphins to dull your pain.

Rosemary: This herb aids against inflammation by reducing the body’s response to aggravating factors. Recent studies suggest that people who eat rosemary benefit from its anti-inflammatory properties, even when eaten in normal amounts. Try some as a snack tossed with marcona almonds and olive oil, then lightly roasted…

Garlic: Not content with just one anti-inflammatory chemical --garlic contains two! Both work by preventing inflammation from occurring in the first place.  Oh, and the smell?  Celebrate it; what’s Nonna’s Sunday sauce without garlic?? All the while, know that the lovely scent of garlic is derived directly from one of its anti-inflammatory components.

Green tea: Surprisingly, the same chemicals in this mild-tasting herb that help reduce the risk of heart disease and cancer also act as anti-inflammatory agents within the body.  Hard to believe something so subtle can be so mighty! 

Remember that you should always consult a doctor before using herbs as a medical treatment.  The fantastic thing about these herbs and spices is that, like rosemary, they lend their benefits even when eaten in ordinary amounts!  No need for expensive supplements when you incorporate healthy, natural herbs into your diet. Spice up your cooking or enjoy a relaxing herbal tea containing some of these miracle foods, your body will thank you for it.

6 Key Reasons to Get that Annual Physical

Common Health Concerns and Key Screening Tests

The start of the year is a great time to assess your health – what behaviors are contributing positively toward your health and what can you be doing better? A good way to gauge where you are is by getting an annual physical. We know it’s not the most fun thing to do, but trust us, it is certainly worth it.

Six Reasons to Get a Health Physical:

1)       As primary prevention – stop it before it starts

2)       To identify risk factors for common chronic diseases

3)       To detect disease that has no apparent symptoms (secondary prevention)

4)       As a way for the doctor to counsel and promote healthy behaviors

5)       To update clinical data since your last checkup

6)       To enhance the relationship between you and your doctor

It is best to get in front of and manage your health, whether you have a history of family conditions or whether you want to prevent them from ever happening.

Common Health Concerns:

Chronic Disease.  Is it possible to have one and not even know it? According to the Center of Disease Control, 133 million Americans are currently living with an undiagnosed chronic disease. Bothersome symptoms that just don’t seem to go away could be something to discuss with your physician. And of course, we are all too familiar with chronic low back pain, especially associated with Piriformis Syndrome and Sciatica – low back pain is the second most common reason for visits to a primary care physician in the United States. And given 70-80 percent of low back pain is muscle-related; there are things you can do to help prevent and alleviate it.

Heart Attack. Heart disease is no joke. Just by getting an EKG if you’re over 35 and by adding a stress echo if you’re over 40, you can decrease your chance of having a heart attack by 47 percent. Talk to your doctor about early warning signs and how to prevent these symptoms from escalating to a heart attack.

Cervical Cancer. For women, getting a Pap test according to your physician’s recommendations can help you avoid, or at least detect, cervical cancer early on.  For the guys, getting their PSA checked can provide more effective ways of treating cancer early on.

Diabetes. Diabetes has been linked to heart disease, obesity, stroke, Alzheimer’s, and many other diseases.  By detecting early warning signs, managing your diet, exercise, stress levels and lifestyle habits, Diabetes Type 2 can be completely avoided in most cases, and in some, even reversed.  That’s great news!

There are certain screening tests recommended by the U.S. Preventative Services Task Force to be considered.  Screening tests and timeframes are below:

Blood Pressure: Every 2 years for adults with an ideal blood pressure below 120/80 points. Annually if your blood pressure is above 120/80.

Breast Cancer: Mammogram every 2 years for women ages 50 to 74.  Women at higher risk should talk to their doctor about getting screened before age 50.

Cervical Cancer: Screening and pap smear every 3 years for women ages 21 to 65. Human papillomavirus (HPV) testing every 5 years after age 30.

Cholesterol: Every 5 years recommended for most individuals, starting at age 35 for men and age 45 for women. Men and women at risk for heart disease should start getting screened at age 20.  

Colon Cancer: Screening for all adults between ages 50 and 75, usually every 10 years.

At Miracle Stretch® it is our goal to help you live happy, healthy and pain free – so please get that physical, you will feel better for it.