In a recent post, I discussed how patients who consult me for things such as backache, often require changes to lifestyle a well. A good starting point is on level of food consumption. And what I recommend is making small but important changes that don’t radically alter ones’ lifestyle. Changing too many things at once is not likely to succeed.

When recommending dietary changes either to loose weight or improve health, the first step is to help people realize that the ‘Good Food’ they thought they were eating may not be good after all.

Then we discuss the issue of eating Organic Food and why this is the best overall choice. The next step, is to help people get started using only certain types organic food as not all types of organic food are desirable nor readily available.

Organic dairy products are a good place to start because they are widely available. Meats are next in line, then grains, beans, lentils, pasta etc., with fresh produce being the last. This is because quality organic produce is generally harder to find on an ongoing basis than other things and requires some research.*

So after accepting that change is in order and that a logical place to start is with food, the next thing required is a strategy for success. How do we change years of ingrained behaviors around something so central like food preferences?

As I’ve often mentioned, eating ‘Organic’ is a baseline or starting point for change but within this domain, being selective is also important not just what we choose but also being ‘Calorie Wise’ is important.

So what’s the answer? The answer is to be a bit lenient with ones self. While it’s true that changing ones eating habits requires will power and commitment, one also needs to let loose at times. Here’s where the 80/20 rule comes in. 80 percent of the time we really need to be doing all the things that are correct and 20 percent of the time we can cheat a little.

So for example, don’t eat deserts during the week but give yourself that treat on Saturday or Sunday. Which means eating only one desert not the six you didn’t have all week long, tough, but doable. By the way, the 80/20 rule does not apply to things like smoking, which is an addiction and is too harmful even 20% of the time. Only you can decide what constitutes that 20% and when you are contravening it. So be honest, cut yourself some slack and enjoy cheating a bit.

* Sourcing Affordable Organic Food: Savvy Organic Shopper’s Guide

This article discusses the idea that finding Healthy Food is a complex issue. The argument is made that solving issues around acquiring healthy food is central to well-being and requires research. Not doing so, can present genuine health risks that most people are unaware of.

Many people are careful about what they consume believing that the food they eat is healthy. Deeper investigation reveals that this may not be so. Labeling laws permit companies to withhold critical information about the nature of the ingredients being used such as, Genetically Modified Organisms (GMOs) as well as the origin of ingredients. Eddy Basch recommends ‘Going Organic’ with some precautionary notes and gives you some advice about how and what to do when starting out along this ambiguous path of finding Healthy Food.

Read the rest of the article..

Bio-feedback can help you control pain and diminish stress which is an important first step towards implementing lasting solutions for chronic lower back pain or other types of body pain.

In its simplest form, listening to your heart beat with a stethoscope is an example of Bio-feedback.  You are getting feedback from an ‘involuntary function’ of your body which, you are normally not aware of.

There are many biological rhythms of which we are totally unaware, such as, changes in blood flow through our arteries, changes in skin temperature, as well as changes related to our brain wave frequencies. Under normal conditions, we are ‘blind’ to these things as well as many others.

Consciously we can control certain body functions such as our muscles to get us around while others such as our heart beat, blood flow and digestion are automatically controlled.

Researchers discovered that if you are given a visual or auditory signal that corresponds to an involuntary body function that you can, by focusing your attention on that signal, begin to affect that function.  This discovery was revolutionary because, it now became possible to influence what was once thought of as an ‘Involuntary Bodily Function’.

Let’s take the example of controlling skin temperature on the palm of your hand. This experiment might consist of the following. We attach a temperature sensor to the palm of one hand and every time the temperature increases a red light comes on and every time it decreases, a blue light comes on. You are given instructions to focus on the blue light and attempt to cause it to turn on more frequently.  Researchers would find that you are in fact able to turn the blue light on more frequently. By doing so are actually constricting blood vessels in the hand, reducing blood flow and consequently, decreasing palm temperature.  Normally, control of blood flow is ‘involuntary’.

What is really exciting about this discovery is that it has many applications for health and well being.  Back in the 1970’s when these experiments were being conducted technology was not what it is today. In those days, monitoring brain waves required going to a lab and being hooked up to a huge and very expensive apparatus. These days, using sophisticated software and mirco-chip technology, Bio-feedback can be applied to measuring and positively influencing changes in heart rate (emwave technology) as well as influencing states of consciousness using brain wave monitoring in ways that are sophisticated, pragmatic and accessible to the average person.

This is great news for you and me because now we are able to use ‘State of the Art Technology’ that is accessible and affordable to take charge of our health using the best modern science has to offer.

To find out more about emwave technology and how it helps you manage stress.

Please follow this link: emWave

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Can Stress Trigger Lower Back Pain?

Emotions Buried In Lower Back Pain

If you have lower back pain or other bodily aches that are triggered or made worse by stress, its time to start managing that stress, because if you don’t, the situation will only get worse. You need to learn to recognize the signs of stress and how they affect your physiology the moment they happen, then, you can deal with it.  Read on and learn just how stress can affect you…

A True Story

Recently a new patient walked into my clinic with a story about lower back pain that was triggered and made worse by stress. Rene is a young, energetic and outgoing person. He is a Marketing Consultant whose creative talents are sought by major companies, so much so, that Rene has to refuse work.

So what’s the problem?  Lower back pain began creeping into his life. It was becoming progressively worse, interfering with his training and making it more difficult to sleep and just go about his daily life.

Rene was able to give me a very precise description of his lower back pain, its location and character. He also remarked that stress made it worse. I made a point, as I usually do, of getting as much detailed information as I could to appreciate the ‘Whole Picture’.  Then, we proceeded to the physical exam and treatment.

Everything was going fine when towards the end of the treatment, (as is often the case) Rene causally mentioned, “My father is dying of cancer and this is really stressing me out.”

His eyes welled up with tears as he described what was happening to his beloved father. At the end of the treatment, I advised him to put his work on hold for a while and just be with his father. We shook hands as Rene left my office with watery eyes.

Fast Forward 1 week

I was greeted with a big smile. Rene exclaimed, “My lower back pain is almost completely gone! After my last treatment, I got into my car, and cried my eyes out for a half hour. Is this crazy or what?” Well, it wasn’t crazy to me, and a huge weight was lifted off his shoulders. Rene decided to take one week off work to be with his father.

This was just what the doctor ordered. Interestingly, as I was treating Rene the first time, I noticed that the physical findings in Rene’s case didn’t correspond to the intensity of his lower back pain. Rene was in good shape and I suspected that other factors were at play.  Therefore, I focused his treatment on Somato-Emotional Technique which allowed his pent up emotions to be released. Near the end of our session, those ‘other factors’ surfaced.

The following week Rene retuned to my clinic. The first thing he said to me was “I know that stress is the biggest part of my pain.  It’s so clear to me, that whenever I am stressed out, my lower back pain comes back.”

“And how are you feeling?’ I asked with a big grin. ‘I’m feeling great.” He responded.  Rene then showed me his MRI results which we discussed and I treated him for issues that still needed attention.  Bravo Rene!

In some cases the emotional cause of physical pain can be traced back to something specific. Other times it’s more insidious and requires some work to get to the source of it and make the necessary changes.  Always get a medical opinion for chronic pain to rule out any serious pathology.  Then, if the symptoms are far greater than the findings suggest there well may be an emotional or unconscious element in your pain. Here then is my recommendation.

Learn to distress and put yourself on the right track. You’ll be amazed at what you can discover about yourself. Get into exercise, do Yoga, meditation and/or Bio-feedback training such as emWave. This is a great place to start. But start you must because if you don’t, things won’t get any better. For many people who lead extremely busy lives, I have advocated using Bio-feedback as a great way to get started managing stress because it is easy, convenient and very do able by virtually anyone.  Besides, it’s fun.

To find out more about how biofeedback can help please follow this link:

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Can Stress Trigger Lower Back Pain?

What is Bio-feed Back?

The short answer is yes.

Where to begin?

Here is the quagmire, most people suffering from lower back pain complicated or caused by stress, feel trapped in a stressful lifestyle and seem to be perpetually short of time, energy and motivation to get started on a regime of exercise, change of diet and lifestyle. The first crucial step is to find an approach that is convenient, costs little time and effectively works on managing stress.

Recently I have discovered a form of Bio-feedback that holds great promise for many people who suffer from lower back pain. The technology is called emWave or otherwise known as HeartMath. EMwave measures in real time the ‘Rate of Change of Heart Rate’ The heart rate is not a constant thing. Its’ rate of change can be measured between beats. HeartMath provides you with a heart rate sensor that clips to your ear and feeds data to your computer. This data is crunched in real time and displayed on your monitor.

Here is where things become interesting. When the ‘Rate of Change in Heart Rate’ becomes constant and less erratic, the heart rhythm is said to ‘Coherent’. Coherence is associated with feelings of well-being and calmness which lowers our stress hormones. Of course the opposite is also true, that is, an ‘Incoherent heart rhythm’ is often associated with of being stressed out.
By thinking happy thoughts or by having positive emotions while using emWave, it becomes easier and easier to identify, intensify and prolong periods of Coherence. The software also has a training application that enhances ones ability to become Coherent. With practice, the user can mentally recall the feelings associated with Coherence at any time and induce it at will. What a great way to distress! With minimal training, significant results can be achieved in the comfort of your own home. Being less stressed can translate into less pain and more energy.

HeartMath is not a panacea for all stress related problems. If you have chronic lower back pain or some underlying injury you need to get treated. Some people also need to lose weight, change their diet and make lifestyle changes to improve their health. But, emWave is a very useful tool to bring many people needed relief and to the point where they feel able to take additional steps to change their lives.
The bottom line is, it’s easy, it works and is a great place to start making changes in life and that is why I have been recommending emwave to my patients.

To learn more about HeathMath, click here: emWave

Looks Like Fun!

Does Inversion Therapy Work For Lower Back Pain?

When patients with lower back pain ask me, “Is there something I can do at home to help myself?” I often recommend some form of Inversion Therapy.

What is Inversion Therapy?

Inversion Therapy is a way of using gravity to passively lengthen the spine and gradually decompress and widen the spaces between vertebrae.  One way of doing this is to use a sit-up bench. You lie flat on the bench with your feet hooked under the top loop for 5 minutes. This will gradually stretch your back and can relieve lower back pain.

However, there is a more effective and simple device that allows you to be comfortably suspended by your feet to varying degrees up to a full 180 degrees.  An Inversion Table allows you a lot more control and is far more versatile than a sit-up bench.

Advantages & Benefits of an Inversion Table:

• It is extremely convenient and can be used as soon as you feel a problem coming on.
• An Inversion Table can relieve lower back pain as well as many types of back pain.
• It is extremely simple to use & requires no effort.
• With regular self- treatment it promotes better alignment of the back which helps to prevent lower back pain.

After doing considerable research, here is the model I recommend.

• The Teeter 550 is a great table that also allows you to rotate your body when you are inverted, and this helps to re-align the back.

This table is very durable, extremely simple and comfortable to use. It also Inverts up to a full 180º allowing you to choose a level that is comfortable for you. This model folds away and the price is right,

(about $400 range). In my opinion, the cost/benefits of higher priced models aren’t worth it. On the other hand, buying a less expensive table can be risky, so I wouldn’t go with that either.

Using an Inversion Table is not a fix all but, it is one of the best and simplest ways I know of to self -treat and prevent lower back pain.  I hope you found this post informative.

Learn more about this table :

Teeter Hang Ups EP-550 Inversion Table

Degenerative Disc Disease is characterized by a wearing down of the vertebral discs. The results are a narrowing of the spaces between vertebrae and this is often a cause of pain.

What can I do?

• Reduce inflammation, this is your first line of defence. Icing, rest and remove as many sources of irritation as possible. Avoid jogging, violent sports, lifting or any high impact activities. If something hurts you, stop or slow down and rest.
• Get Osteopathic treatment which can reduce inflammation, promote better circulation, de-compact the vertebrae and helps to realign the body reducing wear and tear on the discs.
• Self Treatment with an Inversion Table is also an effective way to widen the spaces between vertebrae and reduce pain. The benefits are numerous for back pain sufferers in general, which is why I have been recommending Inversion Therapy to my patients for over a decade.
• Proper  Exercise As symptoms resolve, proper exercise is great prevention. Stretching promotes circulation and balances muscle tensions. Strengthening the back muscles creates greater stability and support for the spine. Here’s what you should consider: Swimming, aqua-fitness, Yoga, Tai-Chi, Pilates, Elliptical Trainers or Step Machines are all helpful because they are LOW IMPACT activities and avoid further compressions of the back.
• If you experience intense pain, some over the counter medication can help, otherwise, check with your doctor if something stronger is required.

Degenerative Disc Disease can produce chronic pain. A long term strategy is necessary to overcome it, and overcome it you can!

Once things calm down, resolve to get into exercise. It’s one of your best lines of defense. Join the “Y” and have some fun!

I always enjoy treating pregnant women. Mothers to be may be tired, sometimes feeling nauseous, and in pain, but, most pregnant women are happy and beaming.  True, towards the end of the 9^th month it becomes more difficult to carry around all this extra weight and many patients confide in me, “I’ll be glad when this is all over.”  Nevertheless, I have yet to meet a mother to be, that didn’t look foreword to nurturing their precious little newborn.

Lower back pain is rather common in pregnancy, and frankly, based on all of the rapid physiologic changes occurring, it’s no wonder. Your chances of having lower back pain depend on factors like your state of health prior to getting pregnant, how active you are during pregnancy and how much weight you gain throughout your pregnancy.

One important reason that women are prone to lower back pain during pregnancy is that the lower back often becomes progressively more arched as baby grows.  This is a natural outcome of the abdomen increasing in size and weight which causes the center of gravity in the body to progressively move forward. The lower back will arch more and more to accommodate this situation. Progressive arching of the lower back strains the muscles and ligaments of the lower back and pain is often the result.

If you previously had an exaggerated arch of the lower back, a condition called ‘Sway Back’ then pregnancy can even further exacerbate this. In this case, lower back pain is even more likely to occur. Other predisposing factors to having lower back pain are how much weight you gain and how much exercise you do. Naturally, those women who gain a lot of weight and don’t exercise are much more prone to experiencing bouts of lower back pain.

But fear not, there are solutions for treating and preventing lower back pain.

First off, if you are have pain, get treated by your osteopath. My recommendation is to be treated once towards the end of each trimester as preventative care. Naturally, if you are experiencing pain, more treatment may be necessary.  The goals of treatment are to remove stresses and strains from all areas of the back. To mobilize and help the body better accommodate the shifting center of gravity and finally to work on the pelvis, to better accommodate the developing foetus and prepare you for giving birth.

Stay active

Brisk walking every day for 45 minutes or more is a great form of exercise, but, if this is too much, even 20 minutes a day will do.  Walking helps prevent constipation and the baby loves the swinging motion of a brisk walk.

Swimming is also great if you are comfortable in the water. But, if you feel that swimming is putting to much pressure on your lower back, try another stroke or try some other activity.

Try Stretching, yoga or prenatal yoga. Bottom line, listen to your body, let it be your guide.

Diet

Don’t eat for two, this may be very tempting, especially in the last few weeks.  Eat foods that are not constipating, since that can also contribute to lower back pain. Gaining excessive weight only adds to the compressive forces on your back and will contribute to lower back pain.

Things to avoid

Avoid sitting too long. Get up move about every 45 minutes. Sitting significantly puts a greater compressive force onto your back than standing and moving about.

Your shoes are important as your feet tend to swell during pregnancy so wear low heeled comfortable walking shoes especially if you anticipate standing or walking for long periods of time.

Wear comfortable clothes. Tight clothes will tend to cause you to shift your body posture in unnatural ways to accommodate your uncomfortable cloths.

Get plenty of rest. This may become increasingly difficult as your body changes. Use plenty of pillows, one for you head, under your tummy and between your knees.

Between getting the proper osteopathic care, proper exercise, eating well, wearing comfortable clothes and plenty of rest, your pregnancy should have few bumps. Remember, pregnancy is not a disease, it’s a natural process. Be Happy.

All The Best!

Eddy Basch DO

What are the causes of Osteoarthritis?

There are several identifiable causes of Osteoarthritis including trauma, excessive use, postural deficits and the wear and tear of aging. Another major cause is obesity, which stresses the lower back, hips and knees. Many of these things can be either prevented or mitigated so that joints remain healthy even into old age.

Various degenerative changes can occur in affected joints. In the neck or lower back, bony spurs may develop where nerves exit the spine creating an irritation that causes numbness, tingling and radiating pain into the arms or legs. For some people the neck and lower back pain can be debilitating. Symptoms can come and go, ranging in intensity from minor to severe.

How can Osteopathy help lower back pain?

Patients who consult with me for hip, knee, neck or lower back pain due to Osteoarthritis undergo a thorough postural evaluation.  Misalignment of the skeletal system due to accidents, repetitive strain or other causes will shift the center of gravity off the central axis of the body. Consequently, certain joints that are designed to carry the weight of the body in a particular way no longer do so and are unduly stressed. This can cause accelerated wear and tear of cartilage. The aim of treatment is therefore to re-centre the body, evenly distributing the body’s weight, maximizing biomechanical efficiency and minimizing mechanical stress on weight-bearing joints.

What else can be done to help my lower back pain?

Lose weight: Osteoarthritic pains can be alleviated or diminished by losing weight reducing mechanical stress on weight-bearing joints.

Avoid high-impact activities such as, excessive jogging or other activities which tend to injure joint cartilage and can cause lower back pain, hip or knee pain.

Exercise is very beneficial because it strengthens surrounding muscles of affected joints and helps to support, stabilize and protect joints.  Also, physical activity will improve and maintain joint mobility and helps with losing weight.

Here are some of the types of excise I routinely recommend to my patients: Tai Chi, Yoga, Pilates, Step Machine, Cycling, Aqua-Fitness, Swimming, and Light Weights. Make sure you balance your exercise program to include, cardio, stretching and strength training.

Nutritional advice on alleviating or reducing Osteoarthritic lower back pain

Dr. Andrew Weil MD is an advocate of certain foods and supplements which may help to alleviate or reduce Osteoarthritic pain. Regularly eat foods rich in omega-3 fatty acids such as fish, walnuts and ground flaxseed. The spices ginger and turmeric are considered beneficial as they may help to reduce inflammation. Also, Dr. Weil recommends foods rich in antioxidants found in most fruits and vegetables as they may help reduce tissue damage caused by inflammation. I believe that organic fruits and vegetables are probably your best bet as they are free of harmful pesticides and herbicides.

In terms of other dietary supplements, Dr. Weil recommends the use of Glucosamine Sulfate derived from shellfish which may help to improve and maintain healthy cartilage. Condroitin may also protect cartilage and Evening Primrose Oil is believed to modify inflammation. Other foods recommended that contain anti-inflammatory compounds are: holy basil, green tea and rosemary.