How to connect with famous authors… and why you would want to do so!

First, he read everything the author had published—in this case, two books.

Second, he listened to every podcast interview with that author that he could find.

Third, he took a specific problem he was having and sent the author an email asking for advice.

That quick, concise, thoughtfully worded email showed he had done his research.

And, most importantly, it was something the author could answer very quickly.

Fourth, the author almost immediately responded with a short email, answering his specific question and giving a bit of advice.

Fifth, my friend immediately dropped everything and implemented that advice. 

He then fired back an email the following day, describing the results and asking a short follow-up question.

Sixth, the author sent my friend his personal phone number and told him to give him a call.

Like this advice? It comes from Tim Grahl, you can read the entire article with great and specific advice on how to connect with famous authors and why you should be inerested in doing so.


Are you putting yourself in danger by just sitting? Yes!

If you’re 60 and older, every additional hour a day you spend sitting is linked to a 50 percent greater risk of being disabled — regardless of how much moderate exercise you get, reports a new Northwestern Medicine® study.

The study is the first to show sedentary behavior is its own risk factor for disability, separate from lack of moderate vigorous physical activity. In fact, sedentary behavior is almost as strong a risk factor for disability as lack of moderate exercise.

Great article to scare you into being more active

Yoga For Lower Back Pain: 5 Poses To Do Every Day That’ll Ease All Your Annoying Aches

According to a study published in the journal Annals of Internal Medicine, yoga really can be a simple, yet highly effective cure for your lower back woes. In the research, three groups of people with chronic lower back pain were assigned different ways to relieve their aches. The results showed that those who attended yoga classes drastically reduced their need for medication by the end of the study.

Watch videos to learn how to do these exercises

Feldenkrais Method for Chronic Pain

The Feldenkrais method is a movement techniques, similar to the Alexander technique, that attempt to better integrate the connections between mind and body. By becoming aware of how one’s body interacts with its surroundings and learning how to behave in less stressful ways, it becomes possible to relinquish habitual movement patterns that cause or contribute to chronic pain.

The method was developed by Moshe Feldenkrais, an Israeli physicist, mechanical engineer and expert in martial arts, after a knee injury threatened to leave him unable to walk. Relying on his expert knowledge of gravity and the mechanics of motion, he developed exercises to help teach the body easier, more efficient ways to move.


What is spinal stenosis?

Spinal stenosis is one of the common reasons for low back pain.

The spinal cord is the main bone at the back that maintains the balance of the whole body and keeps it upright. The main structure is further divided into 26 smaller bones are responsible for every basic movement of the body such as turning, running, and lifting.

Spinal stenosis is the weakening and tearing of these structures that can lead to cartilage loss and lower bone density. It is often one of the effects of aging in the body and can be cited as one of the types of degenerative cascades.

While spinal stenosis is more likely to occur in older people due to aging, others with specific injuries, diseases, tumors, inflammations, diet, spinal conditions, and daily habits can be at higher risks of developing it as well.

I found a nice article that explains spinal stenosis –  easy to follow text and graphics.



Should You Tell an Employer About Your Chronic Pain?

If you disclose it, you may wind up dealing with judgments and misguided attitudes from supervisors and coworkers about the extent of your chronic pain. On the other hand, if you don’t disclose it, you may miss out on accommodations you need and are entitled to.

There is always going to be risk when you disclose. And it is hard to know whether an employer will be accommodating or treat you unfairly.

Even though people in pain do not consider themselves disabled the disability act does apply to them. The ADA defines a person with disability as someone who has “a physical or mental impairment” that significantly alters one or more major life activities. You may have trouble sitting, standing or walking, for example. The key is whether the limitation is substantial

Learn more about disability rights and how they apply to people with back pain.

UGG-LY TRUTH This is how your favorite winter Ugg boots could cause painful knee injuries

A leading orthopaedic surgeon has warned against wearing Ugg boots in the winter months, saying they lack support for the lower leg if people buy the wrong size.

And constant wear and tear of the boots can cause the heel to get worn away, which can flatten out the arch of the foot which is needed for posture support.

Source and details in this article


5 Exercises to Reduce Back Pain

The Best Exercises to Reduce Back Pain

These exercises can be done anywhere and can make your core and back stronger to support the lower back. Specialists recommend these functional training exercises at least twice per week and about 30 minutes each session for lower back pain relief. Move through the routine and do each exercise 2 to 4 times as you pay close attention to your form.

1. Decompression Breathing

This technique will oxygenate your body as you lengthen it. Decompression breathing helps teach you how to breathe deeply as you keep the spine long. Begin by standing toes touching and heel slightly apart, then shift your weight into the heels while unlocking your knees. Proceed to pull the heels gently towards each other, reach your arms overhead and press the fingertips together. As you inhale, lift your ribcage from the hips and when exhaling, tighten your core to support your lengthened spine. Repeat this procedure till you feel tall.

2. Founder to Forward Fold

This exercise is designed to help build integrated core and back strength to support the spine better. It requires sticking out your booty and may put too much tension on your lower back. If that happens, try the modified founder instead. The goal of this exercise is to reinforce good movements patterns. These movements improve the spine motion ranges and strengthen the back muscles for an enhanced lower back support that will prevent injuries.

3. Adductor-Assisted Back Extension

This exercise efficiently isolates some of your deeper lower back muscles making them stronger. When you add some help from the inner thigh muscles, increasing the activation of the hamstrings, you can build stronger back muscles.

4. Eight-Point Plank

This plank with elbow and knee touching the ground may sound easy but is not. When you focus more abs in this exercise, you increase the spinal support reducing back pain. When repeated thrice daily for a few weeks or months, your back muscles will be stronger, and the back pain will be reduced or gone altogether.

5. Woodpecker

Doing this move will give strength to both your back and butt muscles. In case the full woodpecker is too strenuous for you, start with the modified one to build adequate strength to do the full one.

The Takeaway

Many studies have shown that regular core bracing and strengthening the back muscles, promotes long-term relief from lower back pain. Living a sedentary life has been shown to increase the risk of back pain, hence the need to do some of these exercises.



Unique Drug Combo Promising for Severe, Intractable Pain

Low doses of the hormone oxytocin along with the anesthetic ketamine may provide a unique and effective therapeutic approach to some patients with severe, intractable pain

This therapeutic approach is “incredibly unique” and is safe and effective in some patients with intractable pain. “If you put these two together, you could replace any short-acting opiate,” Caron Pedersen, FNP-C, DC, BSN, BS-PT, a nurse practitioner, chiropractor, and physical therapist specializing in patients with spinal pain, told Medscape Medical News.

Alternative to Opioids?

A variety of antiseizure, antidepressant, and anti-inflammatory agents, as well as muscle relaxants and adrenergic blocking agents, provide mild to moderate pain relief. But these approaches are not always a substitute for opioids in patients with severe pain.