Heal an Aching Back

Few conditions can be more troublesome than persistent back pain. So if you’re feeling stiff and achy, try one or more of these five simple strategies that’ll get your back healthy in a hurry:

• Apply a cold pack as soon as your back starts hurting. Cool the area for about 20 minutes, and repeat every few hours for at least a day after the pain begins.

• Find a comfortable position (or more than one) that puts the least amount of strain on your sore muscles. This will help your back heal as quickly as possible.

• Take aspirin or ibuprofen. They target your pain directly, and they also have anti-inflammatory effects, which reduce painful swelling. They often work just as well for back pain as prescription drugs do.

• Get up and moving as soon as you can to increase circulation and bring healing nutrients to damaged muscles. Lying in bed can make your suffering muscles weaker and tighter.

• Wear shoes with plenty of cushioning. Cross-training or walking shoes are just what the doctor ordered.

For hundreds more pain-busting solutions and remedies, try our bestselling book, The Anti-Pain Plan. Whether it’s a bad back, a stiff knee, or a queasy stomach that’s keeping you from enjoying life to its fullest, this book’s got you covered! You can even try it FREE for a full 21 days with our Free Preview.

Officially Spring!

It’s officially spring, and you know what that means—time for spring cleaning! Mix up a batch of All-Purpose Cleaner with 2 cups of rubbing alcohol, 1 tbsp. of ammonia, 1 tbsp. of dishwashing liquid, and 2 quarts of water combined in a bucket. Then, pour the cleaner into a hand-held sprayer bottle. This concoction is perfect to clean the living room windows, kitchen counters, bathroom tile, and just about any other hard surface!

Make sure to also spend some time cleaning up your yard. Run any leaves, tree branches, and other compostable materials through a shredder, and use it to start a new compost pile. Then douse the pile with this Compost Feeder Tonic: 1/2 can of beer, 1/2 can of cola, and 1/2 cup of dishwashing liquid mixed in a 20 gallon hose-end sprayer. Give the pile a good dose of this tonic once a month, and it’ll turn into black, crumbly, nutrient-rich compost before you know it!

If all that work leaves you with an achin’ back, use a Homemade Ice Pack! It’s so easy to make – simply mix 1 part rubbing alcohol with 2 parts water, and pour into a heavy-duty zip-top plastic freezer bag. Squeeze all the air out, seal the bag up, and tuck it away in the freezer. Because alcohol doesn’t freeze, the contents will be slushy rather than rock hard—and all the more comfortable on your achin’ body. And when you’re sore-no-more, just pop it back in the freezer for next time.

‘Tis Not the Season for a Bah-Humbug Back

Few conditions are more painful than persistent back pain. And with all the extra activity that goes along with celebrating the holidays — from shopping for gifts and baking cookies, to stringing up lights and trimming the tree — your poor achin’ back can really take a beating. So before a back attack makes you miss out on the celebration, try one of these simple strategies to halt the hurt in a hurry:

Don’t be a bed bug. Get up and at ‘em as soon as you can to increase circulation and bring healing nutrients to damaged muscles.

Cool it. When your back starts hurting, apply a cold pack or ice cubes wrapped in a towel to your sore muscles. Cool the area for about 20 minutes every few hours.

Get comfortable. Experiment a bit to find the position that causes you the least pain. The less strain you put on your back, the more quickly the injury will heal.

Wear shoes with plenty of cushioning. Cross-trainers or walking shoes are just what the doctor ordered.

Make like a stork. Once or twice a day, stand on one leg next to a sturdy table and extend your other leg in front of you, with the heel resting on a chair. Lean forward at your hips and reach for the toes of your outstretched foot. Don’t go too far, just to the point at which the pain starts. Hold the stretch for a moment, relax, then repeat the move with your other leg.

Pop a pill. Studies have shown that aspirin, ibuprofen, and similar drugs often work as well for back pain as more powerful prescription drugs. 

The Worst Hazard on the Golf Course Is…WHAT?

If you’re thinking of taking up golf, or you’re new to the game, here’s a dirty little secret you should know: This seemingly benign pastime can be murder on your spine! Nearly all golfers develop backaches or suffer from injuries ranging from twisted muscles to pinched nerves, ruptured discs, spinal stenosis, and sciatica. But you don’t have to join the crowd. Just take this handful of simple precautions to keep yourself safe on the links:

1. Make sure your clubs fit you perfectly. If the shafts are either too long or too short, you’re asking for trouble from the get-go.

2. Start s-l-o-w. If you’re a beginner, or you haven’t played for a while, spend some quality time on the driving range before tackling the full course.

3.Condition your body. Focus on exercises that incorporate rotation, as well as strengthen the muscles in your back, abdomen, pelvis, and buttocks.

4. Stretch before, during, and after each round.

5. Rest between games. Swinging a golf club is not a natural human movement. If you play day after day, you put more strain on your body than it was designed to handle.

When a round of golf — or any other activity — leaves you stiff and sore, add a few drops of lavender oil to a hot bath and soak your pain away. The oil’s anti-inflammatory compounds will provide deep-down relief. Plus, the relaxing scent will help take your mind off your aching body. 

Will Spring Ever Spring?

Just when you thought it was safe to put away your snow shovel and stash your car’s windshield scraper—WHAMMO!—another big snow storm hit. To most of us, this winter seems longer, snowier, and colder than ever before.

After yesterday’s big snowfall, I grabbed my trusty blue shovel. The snow was pretty light and fluffy, so I thought I’d be fine tackling the job on my own. And I was cruising right along, making quick work of the task when the blade of my shovel suddenly stopped short as it slammed against a big crack in my pavement. The jolt of the blow seemed to travel right up my arm and right down my back. Lucky for me, a neighbor saw me taking a break and took pity on me. He and his sons brought their own shovels over, and just like that, the job was done.

As for me, I went inside, tenderly removed my winter gear, and headed to the kitchen to whip up some sore muscle magic.

Here’s how you can make a little magic of your own, with ingredients you probably already have on hand:

Mix 1 tablespoon of petroleum jelly with 6 drops of peppermint oil in a small bowl, and put it in a larger bowl of warm water. Soak a towel in warm (not hot!) tap water, wring it out, and drape it over the sore spot. Leave it in place for 3 to 4 minutes, then remove the towel and massage the oil/jelly mixture into your skin.

Now that my pain has subsided, I’m hoping for the snow to melt so I can see the early crocuses pushing up through the ground. And then I can start thinking about patching that crack in my driveway, too!