Back, Neck And Shoulder Pain

I at times suffer from neck and shoulder pain.  I have spent money on pain medication, pain patches, doctors, and physical therapy.  I do believe that posture and stress are huge factors to my ailments as well as sitting at a desk and typing for 8-10 hours per day.  I hope these tips will help you I found them over at Get Rich Slowly 

Have a Fabulous & Frugal Day!!!!!


Cheap Ways to Relieve Your Aching Back


Posted: 20 Mar 2012 05:00 AM PDT

This post is by staff writer April Dykman.

How’s your posture right now? Are you slumped over in your chair, craning your neck to see the computer screen?
Over time, those habits could cost you both in terms of health and doctor appointment copays.

Last month I wrote about my ongoing search for a cure for shoulder and neck pain, and how numerous appointments with doctors and therapists cost thousands of dollars over the years and failed to fix the problem. Then, a last-minute appointment with a new massage therapist changed that. To quickly recap, she told me to start wearing my night guard consistently, not just when I felt I was grinding my teeth, and she suggested I replace my 11-year-old mattress. The first tip starting working within a couple of days, and at the writing of that article, I was waiting for my mattress to arrive.

Several readers asked for an update after I had a chance to try the new mattress. Well, I love it. I no longer need to sleep with a body pillow, and my arms haven’t gone numb in the middle of the night, which they used to do regularly. I can’t tell you with any certainty if buying an organic mattress is worthwhile, but buying a new mattress did seem to help my shoulder and neck pain.

Your pain in the neck

Last week I sat down with the massage therapist who cured what ailed me to talk about some inexpensive ways to change habits that cause body pain, as well as ways to relieve aches. Many preventative measures and solutions are cheap (or free), and while your doctor’s advice is best, sometimes you need to get through a day or two until you can get in to see someone.

For advice on how to do that, I interviewed Rachael Bercey, a massage therapist at Castle Hill Fitness in Austin, Texas. Rachael specializes in neuromuscular therapy, deep tissue sports massage, myofascial and trigger point therapy, and kinesio taping. She received massage training at the New Mexico School of Natural Therapeutic, earned her neuromuscular therapy certification, and counts among her past clients professional, Olympic, University of Texas, amateur, and weekend warrior athletes. She’s also a certified personal trainer.

The following are her top suggestions for frugal ways (most are free!) to prevent or relieve body aches:

Look at how you’re sitting right now. Are you pointing your feet because they don’t rest on the floor? Is your chair on rollers, and if so, are you using your feet to stabilize it? Are you sitting on one foot (like I often do)? “Your feet should rest on something or be propped on something like yoga blocks or a sturdy box to avoid your feet hanging from or hooking under the chair,” says Rachael. “Even better is to prop the feet at a natural angle rather than flat — a rocking foot rest is a possible solution, but a bit pricey.” (J.D. made his own footrest a few years ago.) Also, your monitor should be at eye level, right in front of you, and the keyboard height should be adjusted to where your elbows can hang comfortably at the side of your body, shoulders are relaxed, and your wrists not bent up or down or to either side. “Good chairs are expensive,” says Rachael, “but you can go to the dollar store and find something that will raise your monitor,” she says. Or use something you have around the house. To adjust your keyboard, consider a keyboard tray that attaches under your desk. Cost: $20 for a keyboard tray

Get up every 45 minutes. Rachael says lack of movement is often the cause of body pain, so set a timer to sound off every 45 minutes to remind yourself to get up and walk around. She says it’s easy to get used to the timer and to start ignoring it, so try recording a message to yourself instead. You may be more likely to pay attention to the sound of your own voice. Cost: Probably free, since it’s likely there are already alarms and apps on your phone and computer

Engage your abs. When you exercise or stand in line at the grocery store, how is your posture? Do you engage your core muscles? Obviously you don’t need to squeeze your abs as hard as you can while standing in the express lane, but stand evenly on both feet and don’t slouch. “If you stand with your legs closer together, it’ll help you stand more erect and use the core,” says Rachael. Also, relax your jaw. “Many people clench their jaw when they workout to stabilize their body,” she says. “Relax the jaw and engage the core.” Cost: Free

Drink more water. I know, I know. You’ve heard it a million times. “Dehydration lowers viscosity in your body,” she says, “which can lead to aches and pains.” The general rule is to take your weight in pounds and divide it in half to get the number of ounces you should drink. If you work up a sweat, drink more. Cost: Almost free to free, depending on where you get your water

Rethink your bags and purses. If you carry a laptop in a backpack, use both straps. “I know it’s nerdy, but a waist belt on a backpack is really helpful, too,” she says. If you carry a side satchel, switch up which shoulder you sling it over. As for purses, if you’re guilty of toting around the kitchen sink, Rachael says to rethink your necessities. “Think about what you really need, and lighten your load,” she says. “I know ladies who have scissors and tape in their purses — you can find that wherever you’re going if you really need it!” Cost: Free

Walk a mile in your shoes. Rachael likened our bodies to a house.”Good shoes are like your foundation,” she says. “If there’s a problem there, like a crack in the foundation it’ll refer upward, causing other problems.” It’s hard to offer advice about footwear, however, because people are so different in terms of structure, lifestyle, and habits. But if your running shoes are worn out, that can cause problems in your feet, ankles, and knees on up. “You also want to switch out your shoes,” says Rachael. “Don’t wear the same pair to the gym and then to work in the yard. Rotating is better for your feet.” If you aren’t sure if you’re in the right shoes, go to a specialty running store or a shoe store that offers gait analysis (you might even go to a few before you decide to buy). Cost: Approximately $100 for a new pair of shoes, though there are both cheaper and more expensive shoes out there

When you’re injured, start with ice. If you injure yourself on Saturday and can’t see a doctor until Monday, you can alleviate some pain by icing the injury. “Sometimes an injury isn’t visibly inflamed, but it’s internally inflamed,” says Rachael, “and heat can exacerbate the problem.” Until you know the nature of the injury, start with ice, especially for the first 48 hours, she says. “Cold reduces blood flow to the area and can inhibit pain receptors,” she says. “When you remove the cold pack, the blood rushes back to the area, but sometimes the pain is still reduced or gone completely.” (One exception to the rule on icing: if compartment syndrome is suspected.) Rachael says if you don’t like cold sensations like ice packs, try putting a heating pad or warm water bottle on your stomach. “That can distract you from the cold sensation,” she says. Cost: $11 for the ice pack Rachael likes best (or free if you already have one of your own)



Try the tingly stuff. Another pain relief solution Rachael recommends is ointment or gel like Traumeel or BioFreeze. “Traumeel is homeopathic and topical, and comes in ointment and gel form, though I prefer the ointment,” she says. “You can get it at a health food store, and one tube can last a couple of years.” Cost: $20 for 3.5 ounces of Traumeel or $8 for 4 ounces of BioFreeze

Use tennis balls off the court. This is a travel-friendly tip especially great for cramped coach seating on flights, airport layovers, long car rides and other physical discomforts. Place a tennis ball between you and a wall to work out knots and stiff muscles in between your shoulder blades, in your glutes and hamstrings, and other tight areas. “It’s super cheap and easy to pack,” says Rachael. “I like using a wall because it gives you more control than if you place it on the floor and lay on it.” Cost: $5 or less for a pack of three

Go high-tech. Got low back pain? Yes, there’s an app for that. Rachael says there are a lot of apps that are good for the body, but the one on her phone is called Pocket Therapy. You select your injury, and the app gives you suggested exercises to alleviate pain, plus helpful visuals. Rachael also likes free mediation apps, Nike Training Club to get moving, and Daily Dozen Posture for exercises to improve your posture. Cost: Free for Nike Training Club, $2 for Pocket Therapy and Daily Dozen Posture

I’m not very good about taking breaks or sitting in a good position. For example, right now I’m sitting on the couch with my laptop on my lap and my feet propped up on an ottoman. Ergonomic fail. But Rachael says I can plug in a keyboard and prop my laptop up on a book or two to fix that. Easy enough and pretty inexpensive.

I’m not ready to show her my purse, though. Baby steps, people.

The Power of Less

I have come across a fabulous and free ebook that you can download.  And I wanted to share.  Happy reading

tinyurl.com/thriving-on-less

This is the road map for enjoying a happier, more simplified life.

Have a Fabulous & Frugal Day!!!!

Frugal Deep Cleansing Hair Treatment

Hair Deep-Cleansing


Recently I asked my hairdresser to recommend a shampoo that removes build-up from hair. Although he sells an expensive line of hair care products, he told me not to spend $10 on a shampoo designed to do that. Instead, he suggested that I go to the grocery store and buy a box of baking soda.



He then suggested that the next time I shampoo my hair, simply put some shampoo in my hand and add some baking soda. Mix the two together in my palm and then shampoo my hair as usual. After rinsing, use conditioner. Well, I tried it, and it works great! It left my hair looking shiny and soft. I gave myself a salon-style look for less.

Have a Fabulous & Frugal Day!!!!!

Fabulous & Frugal: Laundry Soap

Fabulous & Frugal: Laundry Soap: Okay... Here it is!!! Everyone has been asking me to post my laundry soap recipe so... here you all have it 2 cups Borax 2 cups Super...

Extreme Cheapskates

TLC has done it again....  I watched this show last night.  Extreme Cheapskates looked at the lives of 4 families, The first guy was a dumpster diver who found wilted roses, and a tea kettle for his wife for their 25th wedding anniversary.... yes he found these "treasure's" in the dumpster.  While he was at a cafe for dinner he would go around to other people's tables and ask them for their left over food.  He embarrassed his wife a couple of different times. 
The second family features a creative way to save on toilet paper.  She makes her own toilet paper out of cloth, her clean cloth's hang right next to the toilet (in her bathroom) and her used cloth's go in a bucket right next to the toilet...  she claims she never has to touch them, just picks up the bucket and dumps them in the wash machine.  This lady has 6 kids and shops at a grocery outlet that deals with expired food, and that is what she feeds her kids along with salad that she picks or forages at the park.
The third story featured a couple that I am actually familiar with...  Jeff Yeager has actually written a couple of books.  The Cheapskate Next Door (and I cannot remember the other one right now.) At various times during the year he goes on a fiscal fast, where he spends absolutely no money for the entire week.  At least not his money...  he does scrounge around for loose change in couch cushions, phone booths, and laundry mats.  Jeff did some bargaining with a butcher for a couple of goat heads that he cooked for he and his wife for dinner.  Jeff was very funny and entertaining...  I enjoyed his take on frugality. 
The last story featured a young man who bartered for different things...  he recited poetry at a donut shop for a donut and coffee, and helped out his friend with bartering who was putting together an engagement party.  He also worked by taking out trash and sweeping at a barber shop so that he could get his hair cut. Very creative ways to work for things that you need. 

This show was completely entertaining and gives a whole new meaning for the definition of Cheapskate....  It was an extreme look at outrageous ways to save a dollar....AND after watching this show, my kids no longer think of me as a cheapskate....

Have a Fabulous & Frugal Day!!!

Get Out Of Debt Using Snowball Method

This is exactly the snowball method I am using...  It seems to be working, yes, at times it seems like it is taking forever...  but I am just going to hang on in there and keep my nose to the grindstone..  Debt Free Baby!!!!

Have a Fabulous & Frugal Day!!!!!

http://christianpf.com/?utm_source=ChristianPF+Daily+Newsletter&utm_campaign=d4a3a294bf-DAILY_EMAIL_CAMPAIGN&utm_medium=email


Get Out Of Debt With The Debt Snowball Method – GS4


Jan 05, 2012 08:00 am
Bob



Debt Snowball: The Preferred Method for getting out of debt

Creating a debt snowball is my preferred method of getting out of debt. The strength of using this method is that it focuses on the behavioral side of personal finance rather than the mathematical. Since we are not robots that always do exactly what we know we should, I recommend this method for most people.


These are the simple steps to snowball your debt

Create a list of all of your debts: credit cards, car loans, student loans, mortgages, etc…

Next to each one write down the total balance owed.

Re-order these from smallest to largest debts (use Excel or Google Docs to make this simpler.)

Pay the minimum payment on all of the debts – except the smallest one.

Put every extra dollar you can find towards paying off that smallest debt.

Celebrate like crazy when you get that first debt paid off.

Take the amount you were paying towards the first debt and put towards the next smallest debt. Do this until this one is paid off.

Celebrate again!

Continue this process until each one is paid off.

What you will find is that each time you pay off a debt, the “snowball” gets larger. Since you are taking the amount you used to pay off the first debt and putting it all + the minimum payment that you were already paying to the second together, you are making more of an impact towards that debt. Each time you pay off a debt, the snowball gets larger and more powerful – which is great, because it just increases the speed that each debt gets paid off.



The numbers don’t lie

If you are like most logical people out there (like me ) you are probably saying, “you could save more money by paying the highest interest rate cards off first.” You are right – calculators do not lie and they will give you the correct logical answer. Paying your credits cards off starting with the highest interest rate to the lowest is “mathematically” the best idea. But, let’s look it at from another angle:



If we DID what we knew we SHOULD do 100% of the time, using the mathematical approach would be best. But, we are emotional beings and even the most disciplined among us still have emotions and are affected by them.



Computers use logic 100% of the time. Humans do not. We were not created to. We make decisions based on our emotions. We get let down, we get encouraged, we feel motivated, we get scared, we feel hopeful, we feel like quitting. These are all emotional states that each one of us could feel on any given day!!



Knowing that we are emotional beings, the key is to use our emotions to our advantage. Just like jogging with the wind at your back, it is a nice little boost to use our emotions to give us a little edge. So, rather than tackling the debt like a math problem, we can tackle it in a way that will give us emotional boosts! After all, isn’t it better to get out of debt and spend an extra $100 in interest than to give up half way to our goal because we were discouraged?

Homemade Dishwasher Soap

Happy New Year!!!  My goals are to pay off debt and live as frugally as possible.  I am also going to add to my Emergency fund this year.  What are your goals or resolutions for this year? 
Here is a recipe I found for Dishwasher soap...  I will be making up a batch of this and giving it a try. 

Homemade Dishwasher Soap


I make my own soap by using 1/2 cup Arm & Hammer Super Washing Soda and 1/2 cup Borax 20 Mule Team. I use about 2 tablespoons in the dishwasher compartment. I've also added Citric Acid (from either canning products or tang) if needed. To tell if Citric Acid is needed, look at your silverware. If it seem to be a little gray then check your dishwasher book and it will tell you what to add and how much. My silverware has actually been sparklier with this than the expensive dishwasher tabs.

Have a Fabulous & Frugal Day!!!!!