What Age Do You Need to Start Taking Daily Supplements
Taking a daily supplement has become a popular way to enhance health and improve function. You can find a wide variety of supplements for almost every kind of health problem or as an adjunct to a healthy diet. Many people wonder what age do you need to start taking daily supplements? The answer to that depends on many factors, such as eating habits, activities, lifestyle, and medical condition.
Do You Need A Supplement?
Many people are familiar with daily multivitamins, which they have taken as a child or take currently as an adult. There are many other types of supplements that are produced synthetically or derived from herbal compounds that have been used for hundreds of years to relieve symptoms and improve health. You may choose one or more than of these compounds to treat certain nutritional concerns or as an alternative to conventional medical treatment.
At What Age Should You Consider Taking Daily Supplements?
Adults at any age may feel they can benefit from taking a supplement. If you engage in athletic activities, like bodybuilding, running, and other vigorous workouts, a supplement may be a good idea to increase stamina and energy. Older individuals who may eat less may want to take a supplement to ensure they have all the vitamins and minerals they need. It’s always a good idea to check with your doctor before taking supplements, which may interact with medications. Some medical plans, like Silver American, offer telemedicine services that allow you to easily talk with a doctor about taking a supplement and other health issues.
Types of Supplements That Can Be Beneficial For Health
You can find a wide range of supplements for almost any need. Those who live in northern climates or those who don’t get out in the sunlight may wish to supplement their diets with vitamin D, an important element for bone health, immune system health, and muscle strength. Vitamin E has properties that boost brain health, vision, and reproductive function. Zinc helps the immune system function and aids many processes in the human body. You might be interested in taking CoQ10, an antioxidant that can help heart health and other body functions. Echinacea is often used to relieve colds. You might take calcium to help bone health or glucosamine/chondroitin to relieve arthritis symptoms.
The best way to get the nutrients you need is by eating a healthy diet. However, if you feel you have nutritional deficits or specific health issues, supplements can help to provide the support you need to feel better and function more effectively in daily life.
15 Keys to a Lifestyle That Honors God
ORLANDO, FL, Oct. 21, 2021 ― Bible scholar David S. Heeren has written extensively on the topic of end-time prophecy, and in his fifth book on the subject, End-Time Living, Heeren trains his focus on the power of redemptive love.
“This book’s greatest theme by far is love,” Heeren says. “I have been trained as an evangelist, but there can be no greater evangelism tool in the world than the redemptive love Jesus displayed on the cross.”
End-Time Living draws its messaging from the second half of the Bible, featuring details from relevant sermons of Jesus (Matthew 5-7, 24 and Luke 21) and the eight chapters of the beautiful allegory, Song of Songs.
Included are 15 points of emphasis presented as keys to a God-honoring lifestyle; the true story of a 12-year-old Christian boy who openly expressed love for the man who beat his mother to death; the story of the enduring legacy of missionary Richard Wurmbrand and his underground ministry; and Heeren’s deeply personal account of his wife, Joan, and her tremendous capacity for love.
“She loved more and more during the final few agonizing days before her death,” Heeren recalls. “She had entered final unconsciousness when I said to her, ‘I love you forever.’ I believe she heard me.”
Despite the perilous end of days setting that forms the backdrop for End-Time Living, Heeren centers his narrative on the reasons why believers should remain hopeful that any tribulation will be short-lived, and the rewards for those who stand firm for Him until the end will be everlasting.
“We should be happy and hopeful because we are headed for a victorious finale, the Second Coming of Jesus, which will be a cause of celebration to millions upon millions of people who will meet Him in the air,” Heeren says.
David S. Heeren is an award-winning journalist and author of 17 books. A personal prayer identical to that of Isaiah (Is. 6:8) led him to change his career emphasis from sports writing to Christian writing in 2007. Since that time, he has published nine books with Christian themes, five of which deal with biblical end-time prophecy. His previous book, The High Sign, which identifies the most likely sign of Jesus’ Second Coming, received a double-four-star (perfect) rating from the Online Book Club — the highest rating awarded by the club.
His upcoming Christian novel, Year of Our Lord, has been praised byliterary critic David Dickerson as “by far the most exciting in the In His Steps series.”
2021 Inductees to Canadian Disability Hall of Fame Announced
TORONTO, Oct. 21, 2021 (GLOBE NEWSWIRE) -- The Canadian Foundation for Physically Disabled Persons (CFPDP) proudly announces the upcoming induction of three new members into the Canadian Disability Hall of Fame . Selected from a remarkable group of nominees, the three inductees for 2021 include world-class athlete Vivian Berkely, passionate advocate for the Deaf community Frank Folino, and exceptional achiever TheHonourable Carla Qualtrough. They join the prestigious ranks of 117 others who have been inducted into the Hall of Fame over the past 28 years.
The Canadian Disability Hall of Fame recognizes extraordinary individuals who, through their outstanding work and achievements, have significantly enriched the quality of life for people with disabilities. They have also made a profound difference in their communities, our country and internationally.
2021 Inductees
Vivian Berkeley (Athlete): Vivian Berkeley is a Blind Lawn Bowling Champion who is recognized as the greatest Canadian athlete in her category. Berkeley's 21-year career has seen her win 60 medals in lawn bowling competitions that include both national and international competitions as well as the Paralympics and Commonwealth Games.
Frank Folino (Achiever): Frank Folino has been an enduring leader and advocate for the Deaf community. Born Deaf himself, he has served as President for Canadian Association of the Deaf-Association des Sourds du Canada (CAD-ASC). Among his notable successes, Folino was a passionate advocate to include a legal recognition of sign languages in the landmark 2020 Accessible Canada Act.
The Honourable Carla Qualtrough (Builder): The Honourable Carla Qualtrough is a triple threat. Lawyer, Volunteer, and Paralympic swimmer, no wonder she is leading change and advancing issues of equity, diversity, and inclusion in Canada. Currently an MP, Qualtrough is serving as Minister of Employment, Workforce Development and Disability Inclusion. Qualtrough has shown significant service through sport and volunteerism, including with the International Paralympic Committee. Visually impaired since birth, her athletic achievements include three Paralympic and four World Championship medals.
“Over the years, so many incredible Canadians have been nominated and it is always a remarkably difficult process to choose just a handful of inductees,” said The Honourable David Crombie, Chair, Canadian Disability Hall of Fame. “We applaud all of the exceptional achievements of the nominees and inductees, for together they are helping to make Canada an even greater country.”
Today, the Canadian Disability Hall of Fame presented by CIBC remains the only place in Canada where individuals who live with disabilities – and help improve the lives of people with disabilities – are recognized on a permanent basis.
“We are pleased to recognize the achievements and contributions of this year’s inductees in supporting the ambitions of achieving a more inclusive Canada,” said Andrea Nalyzyty, Senior Vice-President, Chief Compliance Officer & Global Regulatory Affairs and Chair of CIBC's Accessibility Action Committee.
“Even during the pandemic, we have continued our annual tradition of inducting incredible honorees into the Canadian Disability Hall of Fame,” said The Honourable Vim Kochhar, Founding Chair of CFPDP. “Unfortunately, COVID-19 has prevented us from holding live induction ceremonies in 2020 and 2021. Next year, we are planning to celebrate with nine live inductions so that inductees from the three most recent years can be honoured together.”
About the Canadian Foundation for Physically Disabled Persons and Canadian Disability Hall of Fame: Founded in 1984, the goal of the Canadian Foundation for Physically Disabled Persons (CFPDP) is to consistently seek to put the emphasis on a person’s abilities — rather than disabilities — and to recognize and celebrate their achievements and contributions to society. Since then, CFPDP has initiated dozens of important projects and events, raising over $30 million. The Canadian Disability Hall of Fame presented by CIBC recognizes outstanding achievement in volunteerism, the arts, sports, rehabilitation, science and medical research, advocacy and public policy. It is located at Metro Hall, 55 John Street, Toronto and at the Japanese Cultural Centre at 6 Garamond Court, second floor, Toronto.
New National Human Trafficking Education Centre Launches Online
Education is The Greatest Weapon in Prevention and Intervention
WINNIPEG, Alberta, Oct. 21, 2021 (GLOBE NEWSWIRE) -- Human trafficking is on the rise in Canada and the only way to stop it is by educating people on the signs to look for and the steps to take to keep family members, friends and neighbours safe. On October 28, 2021 the Joy Smith Foundation will officially launch Canada’s first and only online education centre dedicated to comprehensively addressing human trafficking on a national scale.
The Joy Smith Foundation, widely considered Canada’s leading authority on human trafficking, will oversee the Centre and develop all course content. Joy Smith served in the Legislative Assembly of Manitoba between 1999 and 2003, and was in the House of Commons of Canada from 2004 to 2015. She is a tireless advocate against human trafficking and made Canadian history as the first sitting MP to amend the Criminal Code twice, strengthening sentencing for traffickers and expanding Canadian laws to reach internationally. In 2011, Joy founded The Joy Smith Foundation to combat human trafficking.
“Education is our greatest weapon when it comes to fighting and ending human trafficking,” says Joy Smith. “Canadians may be surprised to learn that it is happening in cities and towns across our country. Every day, at-risk youth and adults are manipulated and forced to participate in the sex trade or labour market. What starts as a seemingly innocent conversation online or in real life can quickly turn into something sinister that affects lives forever.”
The National Human Trafficking Education Centre will provide free and fee-based courses for teachers, parents, front-line responders and all Canadians who want to play a role in the prevention and intervention of human trafficking. It is an important step in preventing human trafficking, as well as helping survivors and their families heal. Instructor-led and online courses range in length and will be easily accessible through the Centre’s portal.
The launch event will bring together a number of special guests including survivors, police officers, community leaders, several of Canada’s favourite music artists - like Paul Brandt, Robb Nash and Steve Bell, the Honourable Peter MacKay and others who will deliver empowering messages from across the nation. Former broadcast host Geoff Currier will host the free 60-minute online event.
“This is a significant day in Canada’s fight against human trafficking,” says Janet Campbell, President and CEO of the Joy Smith Foundation. “We are sending an important message that together, we can prevent this heinous crime and help survivors and families across the nation to heal. It’s a social responsibility we all share.”
Media Interviews and Enquiries Bonnie Elgie Public Relations E: bonnie@bonnieelgie-pr.com C: 403-630-6164
About the Joy Smith Foundation: The Joy Smith Foundation works to provide access to information so that every Canadian man, woman and child is educated and empowered to stay safe from manipulation, force, or abuse of power designed to lure and exploit them in the sex trade or forced labour. https://joysmithfoundation.com
JUST Egg's Pourable Product, Perfect For Plant-Based Scrambles & Omelettes, Comes to Canadian Retailers Nationwide
Highly anticipated format launches at Loblaws, Metro, Walmart, Whole Foods Market and more
TORONTO, Oct. 21, 2021 (GLOBE NEWSWIRE) -- Eat Just, Inc., a company that applies cutting-edge science and technology to create healthier, more sustainable foods, announced today the popular pourable version of its top-selling, plant-based JUST Egg is arriving at leading retailers across Canada, just in time for the upcoming holiday season and family feasts. The news comes on the heels of JUST Egg Folded’s successful launch in the country last spring.
Pourable JUST Egg, which like the folded product is proudly manufactured in Canada, is perfect for scrambles, omelettes, quiches, breakfast sandwiches and a variety of baking applications. It is rolling out now at select Loblaws, Walmart, Metro, Save-On-Foods, Whole Foods Market, Real Canadian Superstore, Federated Co-op, Provigo, Zehrs and No Frills locations as well as a number of independent grocers. The suggested retail price is $5.99 CAD (on-shelf prices vary by retailer and location).
Further satisfying Canadians’ growing appetite for plant-based proteins, pourable JUST Egg cooks, looks and tastes like conventional eggs. The product is packed with clean and sustainable protein and is non-GMO Project verified, cholesterol-free and made without artificial flavours. In addition to retail, foodservice formats of pourable JUST Egg are now available to restaurants via Sysco Canada, Gordon Food Service, and other regional distributors.
“Millions of Canadians are embracing plant-based proteins for healthier, more sustainable diets and we’re thrilled to bring yet another delicious and convenient JUST Egg product to store shelves and restaurant menus across Canada,” said Josh Tetrick, co-founder and CEO of Eat Just. “By reimagining one of the world’s simplest yet most transformational foods with plants, we’re helping consumers make smart food choices for themselves and for the planet.”
Canada continues to be one of the most requested and strongest market launches for JUST Egg products. The company knew there was substantial pent-up demand in Canada, and it has been validated since the launch of JUST Egg Folded, and with the debut of pourable JUST Egg. After only a few weeks of being on-shelf at a leading natural retailer and a leading mass retailer in Canada, the company’s latest offering has already achieved sales velocities that took more than a year to hit in the U.S. market.
“I’ve been eating JUST Egg Folded since they first launched in Canada and love the taste, convenience and nutrition they provide,” said Nicole Osinga, a well-known Toronto-based registered dietitian and certified diabetes educator. “There are so many people shifting toward plant-based eating, including many of my clients, making JUST Egg products an easy swap for consumers. Their products are made with a short list of ingredients, including mung beans, which are a great source of sustainable protein. You can be confident in the nutrition composition of JUST Egg products, all while enjoying a delicious and easy-to-prepare plant-based breakfast!"
According to new research from Mintel1, the world’s leading market intelligence agency, 47 percent of Canadians who consume or show interest in plant-based alternatives say they are interested in eating or drinking plant-based products because they are better for their health, while another one-third state environmental reasons. While 55 percent of Canadian consumers identify as flexitarians or omnivores, Mintel research shows their hunger to try plant-based products is growing, with 62 percent of those who consume or show interest in plant-based alternatives say they plan on eating more of those products in the future.
“When I create recipes, health and flavour are always on my mind,” said Toronto-based Diala Canelo, plant-forward recipe creator and author of the popular website Diala’s Kitchen and cookbook of the same name. “I love the easiness and versatility of using JUST Egg in recipes. From breakfast dishes to baking, the taste and texture is unparalleled. I am honoured to be aligned with a company who puts sustainability first.”
An August poll of more than 1,000 Canadian grocery shoppers2 found that 70 percent who were interested in trying pourable JUST Egg were guided by curiosity and health, with a desire to try a new product. Others looked to JUST Egg to reduce their consumption of animal-based proteins. Most Canadians (81 percent) surveyed by Maru Public Opinion on behalf of Eat Just, believe pourable JUST Egg is a unique product offering and listed an assortment of reasons to consider JUST Egg with health and sustainability as leading factors.
For more information about JUST Egg's availability in Canada, please visit https://www.ju.st/ca.
About Eat Just, Inc.
Eat Just is a food technology company with a mission to build a healthier, safer, and more sustainable food system in our lifetimes. The company's expertise, from functionalizing plant proteins to culturing animal cells, is powered by a world-class team of scientists and chefs spanning more than a dozen research disciplines. Eat Just created America’s fastest-growing egg brand, which is made entirely of plants, and the world’s first-to-market meat made from animal cells instead of slaughtered livestock. The company has been recognized as one of Fast Company’s “Most Innovative Companies,” Entrepreneur’s “100 Brilliant Companies,” CNBC’s “Disruptor 50” and a World Economic Forum Technology Pioneer. JUST Egg has been named among Popular Science’s “100 Greatest Innovations” and Fast Company’s “World Changing Ideas” and the history-making debut of GOOD Meat was heralded as one of 2020's top scientific breakthroughs by The Guardian, Vox and WIRED. For more information on JUST Egg, visit https://ju.st. For more information on GOOD Meat, visit http://goodmeat.co.
SOURCE Eat Just, Inc.
For further information: Media Contact: Christina Davidson - Harbinger Communications, 289-259-5233, cdavidson@harbingerideas.com
1Mintel Reports Canada, Plant-Based Food and Drink, 2021 2Maru Public Opinion online survey of 1,000+ Canadians responsible for buying groceries (Aug. 4-12, 2021)
Simple, Effective Ways to Boost Your Mood and Make It A Great Day
TORONTO/NEW YORK, Oct. 21, 2021— The self-help shelves are brimming with advice about what we’re "supposed to do" to feel better, think better, live better — you name it. But seismic shifts can be overwhelming. Do we really need to climb a mountain to live purposefully and be genuinely happy?
“I am going to share with you a few small ideas that you can use that will make you feel awesome, so that the next time you're looking for ways to improve your day or mood, you'll be able to do just that,” said author Jarrett Robertson.
In his motivational, upbeat book, Make It A Great Day: How To Feel Awesome So That You Can Help Others, the former Hockey pro turned consultant explores the “why” behind the things we can do each and every day to cultivate positive energy and use it to impact those around us. Between the covers of Make It A Great Day, you’ll find practical information and strategies you can act on immediately, including:
• Small changes you can make every day that can lead to big results
• How our moods create chemical reactions in the brain
• Factors that can sap or fuel our positivity
• Your instinctive need for significance, growth, contribution and more
• How to improve your Emotional Intelligence and why it’s more important than IQ
• Ways to develop your self-awareness, empathy, social skills and so much more
“Like anything in life, you can research more, dig deeper, go further, climb higher,” Robertson added. “But what I have learned is that it’s the littlest things that we can do every day that will actually help us take control so that we can give back, help others and make it a great day!”
About the Author
Jarrett Robertson is a former pro hockey player and physique competitor who continues to draw upon everything he learned about overall health and wellbeing to inform his approach to life. The Brown University graduate has been a financial adviser for more than a decade and continues to run his firm in Toronto, Ontario. He is also a consultant at Canada Life. With Make It A Great Day, he brings his message to the masses, helping more people achieve greater success through mastering their own human potential. Robertson strives every day to project positivity and aims to help motivate others to do the same by reminding us that, “Life is not too short, but life is extremely valuable. Make it a great day!”
For more information, please visit www.makeitagreatday.ca, or follow the author on Instagram at @_makeitagreatday.
Make It A Great Day: How To Feel Awesome So That You Can Help Others Publisher: 10-10-10 Publishing
How to Raise Resilient Children in Our Complex World
New York, NY, October 21, 2021 — Being a teenager in today’s “age of anxiety” is scary. Being a parent of a teenager is even scarier. Zoomers may seem more together, more confident and more independent than prior generations, but in fact, they are more anxious, lonely and emotionally fragile, and less resilient to stress, says psychoanalyst, clinical social worker and parenting expert Erica Komisar.
“We are asking children to handle more — more stress, more stimulation, more pressure, more choices and more decisions — without giving them a secure foundation of support, emotional security, and real and meaningful connections,” says Komisar.
Her important new book, Chicken Little the Sky Isn’t Falling: Raising Resilient Adolescents in the New Age of Anxiety, is a comprehensive guide filled with compassionate and practical advice to help parents guide, educate and connect with their children on a range of current topics, including gender and sexual identity, anxiety and depression, disordered eating, ADHD, vaping, social media and bullying, to name a few.
Chicken Little also contains valuable insights intended to help readers prevent, recognize and address mental health disorders, as well as help their teens navigate academic and social pressures, social media and technology usage, increased social isolation and family pressures. With Komisar’s guidance and support, parents will learn how to be beacons of hope and change, as well as how to raise emotionally healthy, resilient adolescents.
About the Author Erica Komisar, LCSW, is a clinical social worker, psychoanalyst and parent guidance expert who has been in private practice in New York City for over 30 years. As a psychological consultant, she brings parenting workshops to schools, clinics, corporations and childcare settings. She is also a contributing editor to the Institute for Family Studies. She is a frequent contributor to The Wall Street Journal, The New York Daily News, The Washington Post and The Huffington Post.
Erica lives in New York City with her husband and is the mother of three adolescent children.
Chicken Little, the Sky Isn’t Falling: Raising Resilient Adolescents in the New Age of Anxiety Publisher: HCI Books Release Date: November 2, 2021 ISBN-10: 0757324002 ISBN-13: 9780757324000 Trade Paperback, 288 pages Available for pre-order on Amazon.com
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Top Health Benefits of Yoga
Yoga is one of the most ancient forms of exercise meant for the body and the soul. Basically, yoga is an infusion of breathing exercise, meditation, and body relaxation. According to experts, maintaining regular yoga exercise can provide you with many mental and physical health benefits. Therefore, if you were wondering what kind of health gain you can get from yoga, then you are in the right place. The following are top benefits that are associated with yoga exercise:
Mother with little girl doing yoga indoors
Protects Your Heart
The human heart is one of the essential organs in the body. Fortunately, yoga exercise has been proven to prevent various heart conditions, including slow heart rate and high blood pressure. According to medical reports, high blood pressure is among the major causes of heart problems. Therefore, yoga helps you lead a healthy life free from chronic heart problems.
Eases Depression and Stress Disorders
Yoga is also a good natural mood stabilizer and antidepressant. The human body produces a stress hormone known as cortisol. When cortisol hormone is produced under varied circumstances, it makes one more stressed and depressed. According to research, however, doing yoga can help reduce the levels of cortisol, and increase the level of serotonin, the feel-good hormone. This thus improves your moods, happiness and eases mental disorders such as depression, anger, and many more.
Reduces Back Pain
If you are suffering from back pains, then you should think of having a yoga retreat. Since yoga increases flexibility and strength of the spine and muscles attached, it can prevent or manage various kinds of back pains. However, this benefit can only be realized if you practice specific stretches such as the cat-cow poses, cobra pose, and seated spinal twists. When done properly, these yoga stretches can easily reduce compression in the lower back hence minimizing pain.
Improves Breathing
Breathing is an involuntary activity that allows your body to remove the unwanted carbon dioxide and let in oxygen. Practicing yoga techniques such as pranayama and yogic breathing is known to improve your breathing habits. This ensures that your lungs get sufficient oxygen. In addition, yoga also increases the vital capacity of the lungs. Therefore, its recommended for people suffering from lung diseases such as asthma.
Conclusion
Incorporating yoga exercise into your daily life can help bring several benefits. Therefore, if you want to remain healthy both physically and mentally, you can as well try adding yoga as your favorite exercise. Feel free to contact a professional trainer who will guide you towards achieving your fitness and health benefits goals.
How a Personalized Meal Plan Can Help You Reach Your Health Goals
Whether you want to lose weight or improve your diet, a personalized meal plan is a crucial way to reach your health goals. A well-planned meal should include nutrient-dense foods from all main food groups: proteins, vitamins, vegetables, fruits, and dairy. Rather than memorizing your diet rules and tracking your daily consumption, there are online platforms that make the meal plan an easy task. You can create a meal plan that works best with your personal goals with a personal macro coach. Their objective is to assess your metabolic rate and nutritional plans and educate you on maintaining your progress. Following a healthy meal plan has several benefits, and they are listed below.
Lower Risk of Heart Disease
Heart disease is one of the significant causes of death in most countries. The dietary approach to minimize these deaths is eating lots of fruits and low-fat products, limiting drinks and foods containing added sugars, and minimizing sodium intake. Additionally, fiber helps boost blood cholesterol and lowers the risk of stroke, obesity, and heart disease. Reducing blood pressure also helps promote obesity and by limiting their salt intake.
Reduced Cancer Risk
Foods that contain antioxidants protect cells from damage which in turn helps minimize the risk of cancer. Foods rich in antioxidants include berries, pumpkins, carrots, and nuts. Also, a diet rich in fiber and fruits helps minimize the risk of cancer.
Increase the Health of the Rectum
Natural bacteria found in the rectum promote metabolism and digestion. Vitamin K and B are produced by bacteria types that are beneficial to the colon. Low-fiber, high-sugar diets harm the gut flora. This action leads to increased inflammation in the colon area. But foods rich in vegetables and fruits contain nutrients that help good bacteria to survive, that is, a mixture of prebiotics and probiotics.
Diabetes Management
A healthy diet helps prevent complications of diabetes, manage glucose levels, keep the blood pressure within range, and maintain a moderate weight. Diabetic people should limit their intake of foods with too much salt or sugar. The best diet for a diabetic person is fruits and vegetables, foods with a less glycemic index like brown rice, whole-wheat pasta, or wholegrain bread. Fiber is also present in such foods, a factor that helps with digestion.
No matter how you plan to modify your meal plan, ensure you think about your health in the long term. Furthermore, effective diet plans aren't simple, quick fixes. They're lifestyle changes that will help keep your body healthy and on track.
Can Your Psoas Muscle Cause Back Pain?
person touching lower back feeling muscle pain at the back.
Dealing with back pain is never an enjoyable experience. Ever minor back pain can create a large number of problems in your life or keep you from doing the things you once enjoyed, and major or chronic back pain can be downright debilitating. There is a wide variety of muscle, joint, bone, and other health issues that can lead to back pain, but today’s focus is on the psoas muscle and the role it can play.
What is the Psoas Muscle?
Located on the lower part of your spine and pelvis, the iliopsoas muscle group is responsible for helping you move and flex your hips. This group of muscles also works to help keep your hips and lower back stabilized when performing various activities and even when standing up and sitting down.
Unfortunately, the position of these muscles means that they can also be a major source of lower back pain. The biggest culprit is the psoas major muscle, which runs from your thoracic level 12 vertebrae down through your pelvis to your femur. This muscle is vital in flexing your hip and also aids in flexing the lower, lumbar portion of your spine.
The Link between the Psoas Muscle and Lower Back Pain
Most commonly, irritation of the psoas major muscle leads to hip and abdominal pain. However, it can also be a major source of back pain as it can pull on your lower back when the muscle is short and tightened. Essentially, this muscle can pull the lumbar portion of your spine forward causing a more pronounced curvature of your lower spine.
Everyone has a slight curve of their lower spine. However, this increased curve caused by the psoas muscle puts more pressure on the bones, muscles, and joints in your lower back, which can result in pain. In addition, a shortened psoas muscle may also pull your pelvis out of alignment and similarly lead to pain in the lower back and pelvis.
Managing and Treating Psoas-Related Back Pain
Back pain management and treatment start with diagnosing the specific cause of the problem. Unfortunately, the psoas muscle’s vital place on your lower back and pelvis means that it can often pull other areas out of alignment as well. Essentially, any muscle dysfunction can cause your body to compensate and thus lead to other alignment issues and mechanical changes in the body. As a result, it is necessary to not only deal with the original cause of the psoas muscle dysfunction but also any and all other changes that may have resulted from it.
Before self-diagnosing yourself, however, it may be a good idea to start with someone that specializes in back pain management. That way, you are able to get a clear understanding of what is causing the discomfort. For example, what you would do to manage a psoas issue may be completely different than how you would handle a disc alignment issue. Not to mention the additional damage you risk causing by trying to self-treat a psoas issue when it is actually a herniated disk. In addition, if it is psoas-related, it is likely that other muscles or joints need attention as well. A specialist may be able to help support you as a whole instead of one part at a time.
Psoas Releas and Exercises
There are professionals that are trained for what is called a Psoas-release, which is when pressure is applied to certain parts of the psoas and has been reported to relieve some of the pain caused by the psoas. However, this can be very uncomfortable and expensive. Before considering a psoas release, make sure that you have done your research about who to go to and ensure that they have the experience to diagnose psoas issues, not just completing a release.
The number one thing you can do on your own and while at home is stretching. Many hip opening stretches can be beneficial at extending your psoas muscle. One of the most common exercises is by kneeling in a lung position and rocking your body forward while maintaining your back leg position.
Many people who have psoas issues also tend to have weaker glutes or weaker lower back muscles. Because of this weakness, the strength of the psoas can pull the muscles more. By building your glute and lower back muscles, you can help support and keep your psoas in place. Common strength building exercises for the glutes and lower back is a glute bridge. This is where you lie on your back with your knees in the air and your feet close to your glutes. While keeping your head and shoulders on the ground, you raise your pelvis as high as you can and then lower it back down again.
Back pain can be caused by a huge number of different issues. Whether it be the psoas muscle or something else, it is vital that you consult with a physician in order to understand the specific underlying issues that are causing you to experience pain. Only through this will you be able to come up with a proper plan to help you manage, treat or eliminate your back pain altogether.
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