Monthly Archives: September 2012

Create Your Yoga Sanctuary

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yoga

yoga (Photo credit: GO INTERACTIVE WELLNESS)

It can be hard to work up the motivation to stick to one’s home yoga practice. Chronic pain is a giant demotivator, and yet hatha yoga can be irreplaceable as a physical foundation for self-management of pain. One of the ways I keep myself coming back to my yoga practice is my yoga space. I turned a corner of a room in my apartment into a yoga healing sanctuary, and you can too.

My yoga room is also my piano room, my computer room, my recording studio, my crafts and sewing room–it’s the Everything Else Room in our apartment.  When you create your yoga sanctuary, if you have the space for a permanent space solely devoted to yoga and meditation, good for you! If you live in a smaller space where most places need to serve multiple functions, like mine, creating a yoga sanctuary may be easier than you think.

First I selected a room: in the Everything Else room, I can close the doors and my sweetie knows not to open them unless there is an emergency during yoga time. A space where you can be uninterrupted is mandatory. I started with three yoga mats, unrolled on the floor side by side. This is nice because my floor is tile and I don’t have to worry about protecting myself from the hard surface if my pose takes me off the side of my mat. With carpet, this is probably unnecessary, but it feels luxurious and helps define my space. Next, I found a container to keep my yoga and meditation accoutrements in: I have a strap, some books and pose cards, a towel, a foam ball (for extra stretch in certain poses), and I plan to add an eye pillow and an inspirational statuette when I find the right ones. Nearby I keep my bolster and any other large props. With all my tools close at hand, I don’t have to spend time gathering things up, which leaves more time and energy for my practice.

Once the bare necessities were taken care of, it was time to look to the senses to set the space apart. For my eyes, I turn the lights off and light candles around the room. The creates an instant atmosphere that I find calming, and since I only do this for yoga and meditation, the set-apart feeling of a sanctuary settles over the room as, one by one, the candles provide a calming glow. I keep some prayer flags up in the space, and have my current mantra posted where it easily catches my eye. For my nose, I like an essential oils warmer, and I choose oils by their correlation to the chakra I’m currently focused on, or a general calming or meditative blend that I find pleasant (lavender, chamomile, sandalwood, and jasmine are favorites). If you are able to set up a space outdoors, some natural incense could be a nice alternative to oils, which could get lost outdoors. I would not recommend incense inside, because all that smoke could be hard on the lungs while you are breathing deeply. For my ears, I often enjoy the quiet of a room to myself, but sometimes I’ll play some music that doesn’t tend to interrupt my concentration–a friend introduced me to the music of Dr. Jeffrey Thompson, which I find great for yoga and meditation. For my skin, I adjust the temperature of the room to slightly cooler than the rest of my tropical house, so I can stay comfortable while moving. If you get chilled in Savasana, a blanket would be a good addition to your yoga space.

I use my Everything Else room often for all kinds of activities. If I need more room for a project, I just roll up the yoga mats and stand them in the corner, and my stored sanctuary takes up about a 3 foot cube in the room. It takes only a matter of moments to light the candles, add oil to the warmer, and turn on the music. Then, with a flick of the light switch, my yoga sanctuary is complete and I can have a beautiful yoga practice in my lovely, relaxing space.

Anyone else have any special ways to enhance their home practice by altering their yoga or meditation space? How else do you keep yourself coming back to the mat?

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Look What I Got!

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I got a cartoon present! Mr Oh from MrOh.org drew me a little inspiration to keep moving. He has a bunch of great cartoons over there, so please go check out his fun and uplifting work.

With CRPS, using your body is probably THE most important thing one can do to keep from getting worse. It can be hard to get moving when we’re already in pain, but we’re really in a use-it-or-lose-it situation. If we protect our hurting limb (which is what comes naturally as a response to pain), those toxins getting produced in the affected area  (because of our haywire sympathetic nervous system that never got turned off after our injury) stick around instead of getting the help they need to get pushed out of there. In the worst-case scenario, our bones literally slowly melt away as the limb curls up into a swollen ball of misery. When you Google CRPS and go to the images tab, that’s the late-stage CRPS that you are seeing, and it’s a very scary picture to discover when you start researching this condition. I find it so unpleasant to think about that happening to me that I’m not even going to link to it. But that late-stage CRPS progression is exactly what I plan to avoid by doing my yoga and walking my dogs. And so far, it’s working–my bones are still in great shape!

How it can hurt to feel less pain.

MrOh.org

A great big thanks to MrOh.org for the lovely yoga cartoon!

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Tens for Pain, Part 2

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I’m back! Had some muscle spasm trouble over the last few days but I’m finally feeling better after some intensive work on a few misbehaving trigger points. (Don’t worry, that is on my list to post about too.) I will henceforth avoid jinxing myself with overly-ambitious deadlines!

So in my previous post, I talked about what TENS is and what machines I have. Now, it’s time to talk about how I use TENS for my own pain.

There are many sizes, shapes, and types of electrodes. I usually use the self-stick carbon electrodes. I order them from OTC Wholesale. I’ve tried silver electrodes, which are supposed to be superior, and found that I didn’t like the feel of them quite as much, and they didn’t seem to last as long. I also just got an electrode garment (a sock filled with silver in the fibers) but I haven’t figured out how to use it correctly yet. The self-stick electrodes can be used multiple times, and that sure saves a lot of money. To prolong the life of my electrodes, I wash off any oils or lotions before applying them when possible, and use an electrode prep spray (again, from OTC Wholesale or LG Med Supply). The spray goes on my skin right before the electrodes do. It keeps the gel hydrated and contains silver to improve conductivity. You can also rinse your electrodes gently in water, rubbing them lightly with a finger to remove any oils or fuzz, and then leave them face up for a little bit to absorb a little of the water while the rest evaporates off. I leave them to sit for 30-60 minutes, but it is very humid here. When they are too worn out to use, they tend to make the electricity sting, so it’s pretty obvious when to try to rehabilitate them or toss them out. The vendors say they can last for 30 applications, but I probably get 10 or 15 out of them before they have to go–but I am also not the best and prewashing the area. The last thing I feel like doing when I need some extra pain relief is trying to balance in the shower.

Most often, I apply the electrodes directly to my ankle. Because that’s a rather small space to fit four electrodes, I get the smallest ones I can find, 1.25″ diameter circles. I arrange all four in a crossed pattern over the outside of my ankle bone. This means each pair of electrodes connect along the imaginary diagonal running through the center of the square that the four make on my ankle, instead of connecting along two parallel lines.  I find this diffuses the electricity over the whole area very well and is quite effective. I personally use these settings on my original LG Tech: Width 300 microseconds, Rate 50Hz. I turn on the power up to where the tingle is masking my pain but not yet painful or causing any muscle contractions (usually around 4 or 5 on the dial). Then I pick the type of delivery. My favorite setting is N for normal, which is just a constant flow of zapping, but sometimes if that doesn’t seem to help as much as usual, B (for Burst, the electricity is released in many successive zaps with a small pause in between them), or even occasionally a different setting. It really helps to adjust the electrode placement and all the settings until you figure out what your ideal setup is.

Sometimes, if the skin on my ankle is feeling irritated from the gel or just from the CRPS itself, I’ll put the electrodes on my good ankle. I got this idea from reading a study done on mice that had some good results by putting the electrodes on the opposite limb. It’s strange, but it works nearly the same no matter which ankle is being zapped.

If my whole leg is hurting, I’ll often choose my lower back to zap instead. I use bigger electrodes, usually 2″x2″ squares, and surround the area of my back where my lumbar spinal sympathetic nerve block was done. The nerve block didn’t help all that much or last very long, so I never had another, but electricity zapping over my spine does help. When I zap my back, I pair the electrodes in parallel across my spine. It seems to work better this way than in the cross pattern.
TENS is one of those treatments that seem like the more often you use it, the less effective it becomes–like my body adapts to it and starts to learn how to ignore it.

For this reason, I save the TENS for use when it is most effective–when I’m having a sharper ache in my ankle. I don’t necessarily use it instead of medications, because it is so important for people with intractable pain (this means pain that never shuts off) to keep the pain down at a manageable level for a couple of reasons. First, all those stress hormones from being in pain all the time also increase blood pressure and heart rate.  Very hard on the old ticker. According to my pain specialist, I am supposed to take my breakthrough medication when I get to 5 or higher out of 10 on the pain scale (I have to work hard at this because I don’t like the breakthrough meds and if I don’t think about it, I’ll wait and take them at 7 or 8.).  Second, the worse the pain gets, the more likely I am to have a full-body pain flare. Once I’m up to 7 or 8, there may not be time for the medications to kick in before that initiates a flare that will keep me stuck in bed for anywhere from 8-20 hours or so.  The TENS comes out for anything over a 6 on the pain scale, or if the pain is low but sharper than usual. This gives me a sort of last line of defense against a full-body flare. I have tried using it all day at work and while it helped that day, the next it helped less and less until it wasn’t worth using anymore. It’s also not wise to use around water or while driving (can cause muscle twitches), so it’s not necessarily convenient for certain activities. Therefore, it’s best if I don’t use it more than once or twice a week; that way my body isn’t able to tune out the “static” on the line and send that pain through anyway.

Even though I can’t use my TENS constantly, I do use it regularly and it is one of my favorite pain control tools. It has minimal side effects, doesn’t conflict with any medication, and takes effect immediately. When I first started using it I couldn’t understand how anyone could sleep through that feeling, but now that I’m used to it I can turn it on and fall asleep pretty easily, especially when I’m tired from my pain keeping me awake. The one side effect I’ve noticed is that it can make me feel a little bit queasy, but I’m not convinced this is due to the TENS and not the other medications I’m usually taking around the same time.

TENS Therapy is supposed to be prescribed by a doctor in the United States. It is often even covered under medical insurance. While I didn’t need a prescription to purchase my machines, my doctors have approved its use–It’s never a good idea to leave your doctors out of the loop on what you are doing for pain management.

I hope this has piqued some interest in TENS therapy, as it’s a great tool. If I figure out any good Garmetrode Electrode Sockuses for the Interferential or Microcurrent therapies on my new unit, or figure out how to make the electrode sock work well, I’ll post an update. If anyone reading knows anything about one of those three things, or any other TENS tricks or tips, I’d love to hear about your experiences, so leave a comment!

One more disclaimer: I am not a doctor and do not give medical advice; I am merely sharing my own personal experiences, which may or may not be similar to your own. Always ask your doctor before trying a new pain management method.

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Delay

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Hello All,

The new post about Tens for Pain, Part 2 will be delayed another day or two. Never set immediate guidelines for yourself when you have a pain condition–it’s like scheduling a pain flare for that day! =-) In the future, I’ll keep my promises a little more fuzzy to give more leeway to accommodate myself. I am setting my own schedule, after all. No need to get carried away. See you soon!

Jessica

TENS for Pain, Part 1

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I have so many different tools and methods I use to manage my CRPS that I want to share here! It is hard to be patient and go through them one at a time. But one of my earlier tools I picked up to deal with pain was a TENS machine.

TENS stands for Trans-cutaneous (across-skin) Electrical Nerve Stimulation. It sounds a lot more dangerousEnglish: A Durcell 9-Volt battery.

and scary than it really is. While I am actually zapping my nerves with electricity, it is at a low, controlled level. Home TENS machines are a little bigger than a deck of cards, and contain a 9V battery, and some of them can also be plugged into the wall. I have two: the LG-TEC Dual Combo from LG Med Supply, and my new InTENSity Select Combo from OTC Wholesale. I’ve had good experiences with both companies, and I’m not given any “incentives” to write about either one.

"COMBO UNIT" "LG-TEC" DIGITAL Dual Combo Professional TENS Unit & Muscle Stimulator Complete Kit w/ 8 Treatment Modes - ONLY from LGMedSupplyThe LG-TEC has covers that protect both the front buttons and, most importantly, the top dials that change the strength of the stimulation. It is plenty powerful–I usually run mine at 5 out of 10, but that all depends out the specific person’s comfort, body, how far apart the electrodes are, and where one are using them.  So if I’m getting a strong but not overwhelming tingle (to me, it feels like the pins and needles when a limb that fell asleep starts to wake up, just before they change from tingly to painful as the blood flow returns) that masks all or much of my pain, the last thing I want to do is accidentally bump the dial and give myself a painful shock! Hence, the covers being important. It has two sets of leads, so I can zap more than one area of the body, or just a bigger area than just one set of electrodes can cover. In the TENS setting, it has both a steady mode where the delivery of the electricity is constant, and several other modes where the eletricity is sent in quick pulses, changing frequencies, or waves that come and go more slowly. The frequency and modulation are very adjustable, so I can play with it to find the setting that tends to work best, or switch it up if my body gets too used to the electricity and it starts to lose its effectiveness. My model also has EMS, which is Electric Muscle Stimulation. It’s a way to activate muscles to exercise them and is often used to come back from atrophy. I’ve played with it, but generally prefer to do deliberate exercise, as it feels really weird to have my muscles moving without my control, but it’s just as tiring as running them myself.

InTENSity Select Combo TENS, Muscle Stimulator, IF and Micro Current Unit - 14 ModesThe InTENSity is one I ordered most recently, and just recieved in the mail about a week ago. I bought it because I wanted to have a spare, and I was interested in its extra features. It has a more digital setup, but can be adjusted along the same parameters that my LG Tec can be. To prevent accidental bumps, it locks itself after a certain timespan of inactivity, and it too has two sets of leads. It has two additional types of electrotherapy: MC, or Microcurrent Exchange, is supposed to promote healing at the cellular level, although from my research its uses usually involve direct application to wounds or bones that refuse to heal, not via diffused electrode pads. IF, or Interferential therapy, is supposed to penetrate better and thus help with deeper nerves but otherwise work much like TENS.  I haven’t had the time to research IF as thoroughly as the other modalities of electrotherapy. The new machine has EMS as well. I also like that the inTENSity has a wall plug, which is nice for using it in bed and not having to worry about batteries.

You now know about what TENS is and my specific machines. Tomorrow, in Part 2, you’ll read about my particular experience with TENS and ways I’ve made electrotherapy work for me. I should probably add a disclaimer in here. I am not a doctor and do not give medical advice; I am merely sharing my own personal experiences, which may or may not be similar to your own. Always ask your doctor before trying a new pain management method. There we go. Stay tuned for Part 2 tomorrow!

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