Chronic low back pain can be a challenge to treat, but new research suggests that massage therapy may provide some relief.
“Current medical guidelines actually recommend massage therapy prior to the use of opioid medications for lower back pain,” explained William Elder, the study’s principle investigator. “Yet even with those guidelines, physicians and nurse practitioners are not recommending massage therapy,” said Elder. He’s with the University of Kentucky’s departments of family and community medicine and clinical services.
Low back pain is a common problem, and for most people, it’s short-lived. But for about 15 percent of people with low back pain, the problem becomes chronic and lasts more than three months, the study authors said. There aren’t a lot of effective treatment options for chronic back pain, and physicians often prescribe opioid painkillers such as OxyContin or Percocet to ease the pain. But those drugs come with a risk of addiction.
Other possible treatments include exercise, steroid injections, behavior changes, chiropractic, acupuncture and surgery, according to the U.S. National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Massage for Back Pain
The new study sought to simulate real-world back pain and treatment. Researchers asked physicians to recommend massage for people with chronic back pain. Just over 100 study volunteers were then paired with an approved, experienced massage therapist in their area who assessed the problem and created a treatment plan. The study participants received 10 treatments, which they set up directly with their therapist.
More than half of the participants had less pain after 12 weeks and many continued to report reduced pain after three months.
The research also showed that massage therapy worked better with patients aged 50 years and older, although younger people benefited, too.
“These results are exciting because it shows that most doctors can refer their patients for massage as a treatment. It’s applicable to the real world,” said Elder. “Some medical providers have taken interest in massage, but most don’t know which type would be helpful. We learned that just referring the patient to a massage therapist and letting them work to select the therapy is effective,” he added.
Dr. Anders Cohen, the neurosurgery division chief at The Brooklyn Hospital Center in New York City, recommends massage therapy to his patients as part of what he calls a comprehensive treatment plan.
“Massage is great way to break up adhesions and is great for soft tissue,” Cohen said. “If the back pain is a soft tissue issue, such as muscles and ligaments, it works great. Plus, there is the bonus of therapeutic touch.”
Reasons for Varying Back Pain Care
Patients in the study received the massage therapy free of charge. But, cost could also explain why some physicians recommend opioids instead. Cohen noted that massage prices vary, and may not be covered under some insurance plans. Study co-author Niki Munk is a licensed massage therapist who’s with the Indiana University School of Health and Rehabilitation Sciences. She said the researchers saw that massage needs to occur regularly when someone begins treatment to reduce the pain.
Munk added that more research is needed on the ideal pain maintenance schedule. But the study authors think that once a level of comfort has been achieved, people can continue to manage their back pain through regular massage therapy on a schedule that fits their needs, such as once a month or every other month.
Munk also noted that selecting the right therapist is important.
“Look for a masseuse that you can establish a therapeutic relationship with over time,” she recommended. “Chronic low back pain is a complex issue that can’t be cured from just a one-hour massage. Find a therapeutic massage clinic and ask questions about the therapist, such as their initial training and continuing education. Also, make sure that the therapist sets up a treatment plan that will work for you,” Munk said.
The study was published online recently in the journal Pain Medicine.
SOURCES: William Elder Jr., Ph.D., professor, family and community medicine and clinical services, University of Kentucky, Lexington; Niki Munk, Ph.D., L.M.T., assistant professor, health sciences, Indiana University School of Health and Rehabilitation Sciences, Indianapolis; Anders Cohen, M.D., division chief, neurosurgery, The Brooklyn Hospital Center, New York City; March 14, 2017, Pain Medicine, online
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Whole Body Wellness
Maintaining overall health and wellness through a balanced nutrition, regular physical activity and proper sleep is essential for your whole body�s well-being. While these are some of the most important contributing factors for staying healthy, seeking care and preventing injuries or the development of conditions through natural alternatives can also guarantee overall health and wellness. Chiropractic care is a safe and effective treatment option utilized by many individuals to ensure whole body wellness.
Poor posture is an incredibly common problem in today�s world. With the increase in technology and decrease in physical exercise, many people find their posture slipping more than ever before. While we know that good posture certainly looks better, is it really cause for concern? Take a look at these ways in which poor posture may negatively impact health, followed by some tips for improving it a little more every day.
The Effects of Poor Posture
Pain in the Back, Neck, and Shoulders – Poor posture can cause stiffness or pain in any of these areas. The longer you sit or stand with bad posture, the more pronounced these pains are likely to be.
Slow Digestion – Poor posture is almost always because of slumping or slouching the shoulders and core. This can cause the digestive tract to be pressed, which can make any sort of digestion painful and more troublesome.
Poor Self Perception – Our minds often take cues from the body. If slouching is a constant, our minds get the message that we feel poorly about ourselves, and our self-esteem and perception is likely to take a hit.
Solutions for Bad Posture
Exercise – Both regular exercise as well as posture specific exercises can help strengthen the body and improve overall posture. This might include moves that especially work the core, back, and shoulders.
Find Some Triggers – Bad posture is a tough habit to break. It can help to give yourself constant reminders. Ask a friend to remind you when they see you slouching. Post sticky notes all over the mirror or your desk at work. Set intermittent alarms on your phone. Do whatever it takes to bring good posture to the forefront of your mind.
Get Chiropractic Care – This is actually a great place to start for correcting poor posture. Chiropractors can eliminate painful areas of the spine that may be contributing to poor posture. They may also help to increase flexibility, improve mobility, as well as give you some simple everyday tips for getting your posture and basic spinal health in check.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Preventing Spinal Degeneration
As we age, it’s natural for the spine, as well as the other complex structures of the spine, to begin degenerating. Without the proper care, however, the overall health and wellness of the spine can develop complications, such as degenerative disc disease, among others, which could potentially lead to back pain and other painful symptoms. Chiropractic care is a common alternative treatment option utilized to maintain and improve spine health.
Do you yearn for a strong and flexible back along with a super flat tummy? So, what�s the relationship between a strong back and super flat tummy? When your back is strong and flexible, you will be able to work on strengthening and toning your core muscles. And, when your core shrinks and tones, you will enjoy a flat tummy. Bonus � better posture, better digestion, regular bowels, more energy, and a happier you!
In this article, we�ll be looking at some poses, 7 to be precise, that will stretch, strengthen, and tone your back. So are you ready?
7 Yoga Postures for a Strong and Flexible Back
Parivrtta Trikonasana � Revolved Triangle Pose
As the name suggests, it involves a twist. Just make sure you twist from your abdomen while maintaining the length of your spine to reap the most out of this posture.
Stand with your feet together, palms resting along the body. Inhale and separate your feet about 4 feet apart. Raise your arms at shoulder level, palms facing the floor. Roll your shoulders down and away from your ears. Engage your core and lengthen your spine. Exhale and turn both feet to your right. Inhale and square your hips to the right.
Exhale and place your left palm inside your right foot. Inhale, twist your torso and lift your right arm up, fingertips pointing to the ceiling. Gaze at the fingertips. Beginning students should keep their head in a neutral position, looking straight forward, or turn it to look at the floor.
Hold the posture without compromising on your breath for seven breaths. Exhale, release the twist, and bring your torso back to upright with an inhalation. Repeat for the same length of time with the legs reversed, twisting to the left.
Marjariasana � Bitilasana � Cat Cow Pose
This flow is one of the simplest movements practiced in Yoga Vinyasas to warm up your back and core. But those who practice it daily vouch for its core and back strengthening benefits.
After completing Parivrtta Trikonasana on both sides, join the feet together. Inhale and swing your arms over your head. Exhale and fold forward, placing your palms on either side of your feet. Walk your legs back and drop your knees down to come into Table Top position.
Adjust your knees to stack them under your hips. Stack your shoulders over your palms. Allow the tops of your feet to press on the floor; toes extended backward. Spread the fingers and press the palms into the floor.
Inhale, arch your back, and gaze up, stretching your neck [Cow]. Hold for seven breaths. Exhale, round your back, pull your navel towards your spine, engage your gluteus muscles, and tuck your chin to the chest. Gaze down [Cat] and hold the posture for seven breaths.
Repeat the movement slowly ten times.
Tips: If you have a knee injury, fold your mat or use a folded blanket to add additional cushioning for your knees.
Bhujangasana � Cobra Pose
This backbend works wonderfully stretching your upper and lower back, toning the muscles, and strengthening them. Just do this stretch after a long day of sitting and experience its soothing impact!
Once you complete Cat Pose for the last time, bring your spine to a neutral position in Table Top. Gently walk your arms forward and lower your body to the floor. Stretch your legs backward. Allow the forehead to rest on the ground.
Adjust your palms to align them along with your chest, wrists stacked under your shoulders. Press the tops of your feet on the floor, toes extended back. Keep your legs active. Roll your shoulders down and away from the ears so that the shoulder blades come closer.
On an inhale, press the palms firmly into the floor and lift your forehead and chest off the mat until your ribs are completely away from the floor. Allow your hips to rest on the ground. Exhale and on the next inhalation, bend backward, tilting your head slightly back.
Deepen the stretch until your experience a tingle on your lower back. Hold the posture, squeezing your gluteus and pulling your navel to the spine, for seven deep breaths.
Exhale and slowly come back to lying.
Tips: Gaze forward if you have any neck injury.
Dhanurasana � Bow Pose
Bending your body like a bow improves the suppleness of your back. As you pull your heels away from the buttocks, the legs stretch, and tone. Other benefits � better digestion, flatter stomach, and toned arms.
From Bhujangasana, exhale and lie with your forehead on the floor. Separate your legs as wide as your hips. Bend your knees and allow the heels to come close to your buttocks. Let the big toes to come into contact. Hold the ankles with your palms. Inhale and lift your head and chest off the mat until your entire rib cage is up from the floor.
Balance on your lower abdomen and pull your legs away from your buttocks. Squeeze your buttocks to feel the stretch on your back. Hold the posture, breathing deeply, for seven deep breaths.
Variation: Practice Parsva Dhanurasana by turning your torso sideways on an exhalation. Maintain the legs. Come back to center before repeating on the other side.
Setu Bhandasana � Bridge Pose
This posture strengthens your core, legs, back, and hips. Feel free to use a block or anything else to support your lower back.
Release your legs and palms and lie down on your abdomen, resting the forehead on the floor. Take five deep breaths to relax your body and breath. Turn to your right and lie down on your back, hands resting on the sides, palms flat on the floor.
Roll your shoulders down to rest them firmly on the floor. Bend your knees, separating them hip-distance apart. Allow your knees to fall towards each other slightly. Pressing the feet and palms into the floor, inhale, and lift your hips away from the floor.
Exhale, squeeze your thighs and roll them inward. Lift your hips higher to bring your chest closer to the chin. If possible, interlace your fingers beneath you.
Hold the posture breathing for seven long, deep breaths.
Exhale and slowly release your hips to the floor.
Variation: Once you are in Bridge Pose, inhale and lift your right leg perpendicular to the floor and hold for five breaths. Exhale, release the right leg, and repeat on your left.
Chakrasana � Wheel Pose
It is a complete body strengthener and toner. However, if you have a meniscus, ligament, wrist, or shoulder injury, please refrain from practicing this pose as it could worsen the pain and inflammation.
Keep your legs just as you kept for Setu Bhandasana. Place your palms at shoulder level, fingers pointing towards you. Pressing the palms and feet into the floor, lift your head and body off the floor. Tilt your head backward and gaze up to feel the stretch on your neck.
Stretch your thighs and shoulders. In the final position, your body looks like an arch, almost like a wheel. Breathing deeply, hold the posture for seven deep breaths.
To release the position, lower your body till it touches the ground. Straighten your legs.
Tips: Avoid the posture if you have hypertension or vertigo and during menstruation.
Ardha Matsyendrasana � Half Spinal Twist
Ardha Matsyendrasana translates into the half twist pose of the king of fishes. An excellent detoxifying pose, it works on stretching and strengthening your upper back.
After completing Chakrasana, turn to your right and sit with your legs extended forward. Bend the right leg, lift it and place it close to your left hip. Bend the left leg and place it under the right buttocks. Inhale and lift your left arm up. Exhale and bring the left arm around your right leg and hold your right toes. The left armpit should rest outside the left knee.
Place your right arm on your back, allowing the right fingertips to rest on your left thigh. Exhale and twist to your right. Look over your right shoulder and fix your gaze at one point. Hold for seven breaths.
Inhale and come back to center slowly and stretch out your legs. Repeat on your left side.
While certain poses outlined above might feel terrible during the first practice, regular practice will make you perfect.
So start practicing these poses to tone your back and improve your core!
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Preventing Spinal Degeneration
As we age, it’s natural for the spine, as well as the other complex structures of the spine, to begin degenerating. Without the proper care, however, the overall health and wellness of the spine can develop complications, such as degenerative disc disease, among others, which could potentially lead to back pain and other painful symptoms. Chiropractic care is a common alternative treatment option utilized to maintain and improve spine health.
Besides your personality body alignment says a lot about how your muscles and joints are working. Learn more about assessing your postural deviations and how to fix them!
Many studies show that how you feel and look is directly linked to your posture. Even the people know how important is to have good posture, most them don�t do anything to improve it.
Many of you probably live with deformed backs and imbalanced hips, and, of course, deal with the pain that you think is normal.
How dangerous can be to live with bad posture? It can lead to plenty of problems:
� Chronic back, shoulder and neck pain
� Headaches
� Injuries to feet, knees and hips
� Fatigue
� Stiffness
� Difficulty breathing
� Muscle atrophy and weakness
� Impingement and nerve compression
� Digestion issues
� Carpal tunnel syndrome
� Sciatica
If you are suffering from any of these problems, you should understand proper posture and learn about your own postural deviations.
Correcting Your Alignment
To solve a problem, you first need to find out what causes it. Most of the postural deviations occur as the muscles that work to hold a joint in place are imbalanced.
You can correct imbalances by strengthening the underactive muscles and to stretching the overactive muscles
Standing Assessment
For you who are not sure whether your posture is good or it needs a little correction, do this standing assessment first:
� Put on form-fitting clothes,
� Stand shoeless, tall but comfortable, do not trying to force yourself to stay in perfect posture.
� For an honest assessment, close your eyes and march slowly in place a few times.
� Have a friend take a full body picture of you
Here�s what a properly postured body should look like:
� Picture � posture
Standing Assessment Postural Deviations
I � Back, Shoulders, Hips, And Head
Here�s how you can correct these deviations:
Deviation 1: Sway Back � Hips Press Forward and Sit In Front Of the Ribs
Overactive muscles: erector spinae, gluteus maximus and medius, hamstrings and quadratus lumborum Stretches: Runner�s stretch, seated glute stretch, world�s greatest stretch, hamstring stretch, lying crossover, hamstring self-myofascial release (foam rolling)
Underactive muscles: Iliopsoas, rectus femoris (hip flexors and lower abs) and external obliques
Strengthening exercises: Cocoon, hanging leg raise, exercise ball pull-in and scissor kick
Deviation 2: Lower-Cross Syndrome
Excessive Curve In The Low Back, Pelvis Is Tilted Forward
Overactive muscles: erector spinae (hip flexors and low back) and Iliopsoas
Stretches: quadriceps self-myofascial release, quadriceps stretch, pyramid stretch over ball, hug knees to chest and kneeling hip flexor,
Underactive muscles: gluteus maximus and abdominals
Strengthening exercises: Pelvic tilt to bridge, exercise-ball hip bridge, single-leg glute bridge, frog sit-up and leg elevated crunch,
Deviation 3: Rounded Shoulders
Shoulders In Front Of Ears
Overactive muscles: Pectoralis minor and major (chest)
Stretches: Front deltoid stretch, chest stretch on stability ball, dynamic chest stretch, elbows-back stretch, chair upper-body stretch
Underactive muscles: Rotator cuff, serratus anterior (muscles in the back surrounding the shoulder blades and rear delts) and lower trapezius,
Strengthening exercises: Seated cable row, shoulder external rotation, back fly with band, rear- delt row
Deviation 4: Forward Head
Ears In Front Of Shoulders
Overactive muscles: Neck extensors, levator scapula (muscles behind the neck that tilt the head back) and upper trapezius,
Stretches: Neck self-myofascial release, sternocleidomastoid stretch and chin to chest,
Underactive muscles: Neck flexors (muscles in front of the neck that tilt the head forward)
Deviation 5: Upper-Cross Syndrome
Rounded Shoulders With An Excessive Curve
Overactive muscles: Trapezius, pectoralis major and minor, levator scapula, neck extensors (the back of your neck, upper back, traps, and chest)
Stretches: Neck self-myofascial release, front-delt stretch, chin to chest, chest stretch on stability ball, elbows-back stretch, chair upper-body stretch and dynamic chest stretch
Underactive muscles: Rotator cuff, rhomboids, lower trapezius, deep neck flexors (muscles in the back surrounding the shoulder blades, rear delts, and in front of the neck) and serratus anterior
Strengthening exercises: back fly with band, seated cable row, isometric front-neck exercise, rear-delt row and shoulder external rotation,
Deviation 6: Head Tilt
Head Tilted To One Side (Can Be Accompanied By Rotation toward That Side)
Overactive muscles: Sternocleidomastoid tilted toward the midline.
Stretches: Side neck stretch, sternocleidomastoid stretch and neck self-myofascial release,
Underactive muscles: Sternocleidomastoid tilted away from the midline.
Strengthening exercises: Perform daily activities (e.g., chewing, pulling, lifting, carrying, and using a cell phone) evenly on both sides, isometric side-neck exercise
Deviation 7: Uneven Shoulders
One Shoulder Sits Higher Than The Other
Overactive muscle: Trapezius (muscle running from the back of the neck into the shoulder girdle) on the elevated side
Stretches: Side neck stretch, neck self-myofascial release
Underactive muscles: Serratus anterior
Strengthening exercises: single-arm high-pulley row, perform daily activities on both sides
Deviation 8: Uneven Hips
One Hip Sits Higher Can Give The Perception Of Leg Length Discrepancy
Overactive muscles: hip abductors, internal and external obliques, erector spinae and quadratus lumborum on the raised side
You could explore alternative treatments to treat your pain and other symptoms from degenerative disc disorder. As the name implies, they’re choices to medication, physical therapy, or operation�the typical “Western” approach to medicine.
You may consider going to your complementary and alternative medicine (CAM) practitioner; CAM is a group of practices and therapies which aren’t considered part of traditional medicine. It offers acupuncture, homeopathy, and massage. Many patients reported these treatments have helped.
Degenerative Disc Disease Alternative Treatment Overview
For degenerative disc disorder, you might want to try:
Acupuncture: Acupuncture uses quite fine needles�and no drug�to treat your pain. Professionals consider that you have an energy force called your Chi (additionally, it may be spelled Qi, but both forms are pronounced “chee”). You can grow physical sickness, for example back pain, when this force is blocked. Thus should free the Chi channels, which professionals call your meridians of your body up. Acupuncture works to restore a healthy, dynamic flow of Chi.
Acupuncture needles are almost as thin as strands of hair. Based in your symptoms and diagnosis that is precise, a professional will insert the needles; you’ll most likely have multiple needles fit during one session. Points that are exact will be targeted by the professional in the meridians of your body’s, and the needles will soon be made in for 20 to 40 minutes. It’s been suggested that acupuncture needles cause your own body to discharge specific neurochemicals, such as endorphins or serotonin, plus they help in the therapeutic process.
Herbal Remedies: Do your research, before attempting any herbal remedies and speak to your doctor. There could possibly be side effects that you simply are oblivious of� an herbal treatment could hinder a prescribed medicine you are taking, as an example. Some herbal remedies you might want to consider for degenerative disc disease are:
Devil’s Claw: Devil’s claw comes from southern Africa, where it has been put to use for countless decades to take care of arthritis fever, and gastrointestinal difficulties. It works as an anti inflammatory. Now, it’s used for conditions that cause pain and inflammation, like degenerative disk disease. It can be taken by you in a capsule.
SAMe (S-adenosylmethionine): It’s been suggested that SAMe is useful for the age-related “wear and tear” spinal conditions, including osteoarthritis and degenerative disc disease. As a bonus, there have been several studies that demonstrate it’s also great for treating depression. (Individuals afflicted by chronic pain can become depressed because of the means by which the pain changes their lives. Their continual condition can likewise change their body’s nervous system chemistry, resulting in a chemical imbalance and maybe melancholy.)
White Willow Bark: The white willow led in Europe to the development of aspirin. If you don’t need to choose the artificial variant (aspirin can irritate the gut), use white willow bark. It’s for conditions that cause pain or inflammation, like degenerative disc disorder. In addition, it provides relief for acute back pain.
Prolotherapy: This treatment has been tried by some patients and found that it works to reduce their pain from degenerative disc disease. Proponents of prolotherapy clarify that one of the issues associated with DDD is weak ligaments and tendons. Powerful, supporting ligaments and tendons are essential in your back simply because they help keep stability. Your ligaments and tendons need to work extra difficult to support your back, following your discs start to degenerate, basically weakening your backbone. Over time, though, they can degenerate, also; they can wear out or even tear. This leaves your intervertebral discs without the support they require.
Prolotherapy tries to stimulate development of new ligament and tendon tissues. Using an injection of a “proliferant” (a term utilized by prolotherapists�itis a mild irritant solution), prolotherapy is designed to kick-start the entire body’s healing process. The proliferant causes inflammation, which tells the entire body to begin healing itself by generating new tissue.
A prolotherapy injection goes right to the difficulty ligaments and tendons, and it takes several rounds of shots (and time) to have the effects. Speak to your physician in the event you think prolotherapy may be a choice for you personally.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: What is Chiropractic?
Chiropractic care is a safe and effective, alternative treatment option utilized to diagnose, treat and prevent a variety of injuries and conditions associated with the musculoskeletal and nervous system. A chiropractor, or doctor of chiropractic, commonly uses spinal adjustments or manual manipulations to help correct the spine and it’s surrounding structures, improving and maintaining the patient’s strength, mobility and flexibility.
As one of the most common reasons for doctors visits, frequency of back pain is sky rocketing. Both active and inactive people will experience back pain at some point within the year and it�s estimated that 5/10 Canadians suffer back pain within a six month period.
I originally wrote this post for The Mommy Confessionals, if you haven�t been over there check it out!
This post contains affiliate links. For more information click here.
As moms, it�s not uncommon for us to grumble about our backs. We pick up, lift, twist and bend all day every day. And aside, from serious medical conditions (slipped and herniated discs, osteoarthritis etc) most back pain is caused by two things:
Poor Posture and Improper Movement Mechanics
Cause #1: Poor Posture
This is one of the most overlooked causes of chronic back pain especially in moms and pregnant ladies (I�ve actually touched on this posture here). Beginning during pregnancy, our center of gravity shifts to accommodate a growing baby. This shift makes our posture (which was probably not great to begin with) even worse. It causes our shoulders to round and low back to sway.
Outside of pregnancy, even those of us who are active lead fairly sedentary lifestyles and daily tasks like involving sitting (to eat, to drive, to relax) affects the way our muscles function. Throughout our day we lean forward frequently which causes our chest muscles to become chronically tight and out upper backs unable to do their job. Our posterior chain becomes under developed and all of it adds up and leads to back pain.
Cause #2: Poor Mechanics
As I mentioned, as moms we lift, twist, bend and pick up all day long. Unfortunately, all of those movements require a sound technique and a strong musculature. Picking up kids, moving furniture and playing can easily leave you with some low back tenderness when you fail to use proper movement patters and the necessary muscles (I�ve written before about why we need to learn to pick things up properly!)
If you�re feeling a bit overwhelmed- it�s okay! With the exception of medical conditions, back pain is pretty preventable if you put in the time and effort.
In fact, the number one thing you can do to prevent your back hurting is strengthen your posterior chain (back of the body).
Creating a strong back of body allows your muscles to pull your body back into alignment and spread some of the force more evenly.
Learning to pick things up properly (using a hip hinge or squat) is crucial to preventing any injury to your low back. Meaning, strengthening the muscles of the back of the body is crucial. My two favorite things to focus on when preventing back pain are: contracting the glutes and learning to hip hinge
The Glutes
Learning how to make your glutes strong and contract them has a host of benefits but one of the biggest is their help in posture. Glutes are part of the posterior chain but also the pelvic floor. They help keep your pelvis in proper alignment, keep you upright and move correctly (and yes they can look pretty!). Glutes are beyond important and one of my all time favorite body parts to train.
Check out six of my favorite glute exercises here.
Hip Hinging
Learning to hip hinge is crucial as a mom and as a person. It�s a basic movement that we seemed to have forgotten and evolved out of.
When you hinge from the hips you strengthen the back of the body and shift the weight back there also. Allowing your muscles to lift the object instead of the ligaments in your low back helps prevent lifting injuries.
I�ll be chatting about my favorite drills to teach and train the hip hinge in a couple weeks so peek back- but in the meantime check out the video below!
As moms, we�re moving all day long. But rarely are we moving correctly. Instead of using our muscles and proper mechanics we rely on our joints, tendons and ligaments. This is a recipe for disaster and, as you know all too well, back pain. Instead work on building strength, improving posture and becoming proficient in basic movements and your back pain will be far less.
I�m Shelby � strength coach, nutrition coach, chronic foodie & mama bear. I�ve been a coach for the better part of the past decade and I truly love helping people.
Through fitness, food, mommyhood or making natural changes in your home, I�ve done it all � and I want to help you too!
There are more benefits to gardening than blossoming flowers and fresh produce. It’s also an opportunity to stay active while enjoying the outdoors.
With thousands of people getting treated in emergency rooms for gardening-related injuries, the American Academy of Orthopaedic Surgeons (AAOS) wants to ensure that outdoor gardeners are practicing safety first.
Research from the National Electronic Injury Surveillance System (NEISS) shows the following results for individuals treated in hospital emergency rooms in 2015:
Approximately 64,595 were treated for injuries related to hand garden tools
More than 92,000 for lawn and gardening equipment
More than 20,000 for trimmers and small power garden tools
Although equipment contributes to a significant number of injuries, they aren’t the sole cause of gardening injuries. Poor posture and body positions while gardening can lead to muscle and tendon injuries.
Expert Advice to Avoid Injury
“While gardening helps to relieve mental stress, many people underestimate the physical stress your body can endure during this activity,” said orthopaedic spine surgeon Raj Rao, MD. The constant bending, reaching and squatting involved could result in injuries to the lower back and knees, therefore it’s important to be mindful of your body’s position while gardening to avoid aches and strains.”
The AAOS recommends the following gardening safety tips, and urges gardeners to share them with family and friends.
Loosen your joints and muscles before gardening with simple stretches.
Take breaks. Do not stay in one position for too long. Switch positions often to avoid overworking one part of the body.
To avoid injuring your back when lifting heavy objects, position yourself close to the object you want to lift. Separate your feet shoulder-width apart to give yourself a solid base of support. Then bend at the knees, tighten your stomach muscles and lift with your leg muscles as you stand up. If an object is too heavy or is an awkward shape, do not try to lift it by yourself. Get help.
Protect your back and knees from strain by sitting on a garden stool when possible to help relieve pressure on your spine and knees.
Consider having a vertical garden, wall planters or hanging plant baskets to avoid the repetitive back bending and kneeling positions that’s involved in traditional gardening.
Stay hydrated with fluids, especially if you’re working up a sweat.
Children should not be allowed to play in or near where sharp tools, chemicals or gardening equipment are being used or stored.
Remove stones, toys and other objects from the yard before you start gardening.
Wear protective gloves, sturdy shoes and long pants when working in the garden to protect against insect bites and injuries from stepping on sharp objects, or cuts from handling sharp tools.
Familiarize yourself with the plants that are in your garden. If you identify poisonous plants or trees, ensure you keep young children away and educate them about the potential risks. If you cannot identify a plant or tree, take a sample to your local garden center for identification.
Keep gardening equipment in good working order. For example, when using a hedge trimmer for the first time in a season, have it serviced to ensure that it is working correctly.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Preventing Spinal Degeneration
As we age, it’s natural for the spine, as well as the other complex structures of the spine, to begin degenerating. Without the proper care, however, the overall health and wellness of the spine can develop complications, such as degenerative disc disease, among others, which could potentially lead to back pain and other painful symptoms. Chiropractic care is a common alternative treatment option utilized to maintain and improve spine health.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
