According to the American Pregnancy Organization and the International Chiropractic Pediatric Association, women who seek chiropractic care during pregnancy report 24% shorter labor and delivery times and have fewer complications and 75% of women who received chiropractic care during their pregnancies stated they found relief from pain. Due to the increased hormone called relaxin that is secreted during pregnancy, a woman’s ligaments are more flexible and often any areas of weakness in the alignment of the spine are made worse. This can result in lower back pain and sciatica, neck pain and headaches, pubic symphysis pain and sacroiliac discomfort. The sooner you begin care the more likely you are to avoid the common pains and discomforts many women experience during pregnancy.
One of the most important roles of a chiropractor in prenatal care is to establish pelvic balance and alignment, not only to reduce the mother’s discomfort but also to allow the baby to be in the best position for delivery. When the pelvis is misaligned it may reduce the amount of room for the developing baby to be comfortable and they may seek out a less than optimal positioning for birth. A specialized treatment called the Webster Technique can be performed by a certified chiropractor if the baby is in the breech position during the final weeks of pregnancy. This technique is performed to safely turn the baby into the ideal position for delivery and has an 85 percent success rate when performed before 39 weeks. Common pregnancy complaints such as heartburn, insomnia, carpal tunnel syndrome and even swelling in the hands and feet can be relieved with chiropractic care.
With our first big snow storm well on its way to Montvale and the entire northeast, it’s time not only to prepare our houses, but our bodies! A recent study at the Center for Injury Research and Policy of The Research Institute at Nationwide Children’s Hospital found that approximately 11,500 snow shoveling-related injuries and medical emergencies were treated in the United States from 1990 to 2006. As chiropractors and physical therapists we want to take the time to stress the importance of stretching and help you understand how it can help prevent you from becoming another victim of the pain-causing syndrome better known as shoveling this winter.
Top 5 Stretches Before Shoveling Snow
Shoulder Rolls – Lifting any weight with your arms requires a lot of stability and strength in the shoulders. The shoulders are simple to stretch and when rolling in both forward and backwards directions it activates all the major stability and power muscles of the shoulder.
Rolling your shoulders in both directions 3-4 times a set, for 2-3 sets should leave you feeling loose and ready to shovel.
Butterfly Stretch – When lifting or pushing an object, being able to maintain the proper posture is key. Stand up straight, interlocking your fingers behind you and look up. This helps extend your spine and stretches the rhomboids (the muscles between your shoulder blades, the ones we all love to get massaged) and lower traps. Hours of shoveling means hours of serious strain on those muscles, so it’s important to keep them loose!
Performing this 2-3 times for 3-5 seconds should leave you feeling taller and standing straight.
Leg Swings – Most athletes know that most of our power in any movement comes from our legs. Swing through a full range of motion, keeping the knee straight and bring your leg as far as you can and at a reasonable pace to activate all the key muscles you need to generate power while shoveling.
Swinging each leg 3-4 times per set for 2-3 sets should be satisfactory for warming up if combined with the other stretches.
Lunges – Most people look at this movement as more of an exercise than a stretch. However, when one performs a lunge and holds for 3-5 seconds this becomes a great psoas stretch. The psoas is a major hip flexor that helps us lift our knee as we walk, run, and yes, shovel snow. At the same time, psoas tightness is a major contributor to back pain that we as chiropractors and physical therapists see on a daily basis.
Performing this 3-5 times on each leg for 3 sets should relieve any stiffness you have prior to going outside.
Hamstring Stretch – Most of us probably remember this stretch in gym class where we had to touch our toes. The sad reality is that current research shows, that although stretching in the traditional manner still can have some benefit, for those on the verge of having a disc herniation or those who already have one, this can actually wreak major havoc on your back. To avoid disc issues, find a stool or surface 6-12 inches off the ground. (In most cases a step or two on the stairs will do.) Bring one heel on the step with the toes pointed up towards the ceiling, while your other leg steadies you. With both hands reach for 3-5 seconds and try to touch your toes.
Perform this 3-4 times on each leg for 2 sets.
These stretches should help you reduce your risk of injury shoveling snow. Always remember to take breaks and rest and stay properly hydrated throughout the day – after all, shoveling snow is quite the workout! Stay warm, and most importantly, stay safe.
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We see many patients who complain about low back pain and stiffness in muscles such as their hips, quadriceps, glutes and hamstrings without even realizing that they may have a herniated disc in their lumbar spine.
Below you will find common questions about and answers to Lumbar Disc Herniations. We will also discuss basic treatment styles for such herniations and explain how they work.
1. WHAT IS A DISC HERNIATION OF THE LUMBAR SPINE?
Literally, a disc herniation is when the nucleus pulposis of a disc migrates out through the annular fibrosis into the outer portion of a spinal disc. So what does that mean?! Picture it this way. A disc is like a jelly donut, it is made up of 2 parts. The center is the jelly (nucleus pulposis) and it is supposed to stay in the center. It is surrounded by the donut (annulus fibrosis). Unlike a donut, there is no hole in the disc to inject the jelly into so there are really no weak points for the jelly to come out. Take a look at the picture below and you will see a cross section of both a normal intervertebral disc and a herniated disc.
2. HOW DO THE DISCS IN YOUR LUMBAR SPINE GET HERNIATED?
There are so many different ways an intervertebral spinal disc can herniate. Sports injuries, slips and falls, car accidents (MVA’s) or even abnormal wear and tear. If the body is out of alignment and one side rubs more than the other, it can lead to an area getting weak and that can cause a disc to herniate. At The Spine and Health Center, we see a lot of people with bad posture that have sustained herniated discs. Repetitive stress injuries, overuse syndromes and a whole lot of other issues can also cause intervertebral discs to herniate, but I think you get the point.
3. WHAT ARE SOME SYMPTOMS OF LUMBAR DISC HERNIATIONS?
When you have a herniated disc that means there has been some significant soft tissue damage. The damage causes an inflammatory response in the body that often includes muscle spasms and pain in the surrounding muscles and joints. That combination of symptoms can be applied to any type of soft tissue damage including sprained ankles, bruises, shoulder injuries and much more. I think everyone knows what happens when they stub their toes. That is your body’s response to injury and damage. It is your defense mechanism and you don’t have to think about doing it because it happens automatically. With herniated discs, though, it doesn’t stop there. The jelly (nucleus pulpous) creeps out of the disc and goes into the part of the spine that the spinal cord and spinal nerves go through. That’s where the real problems begin. Sometimes the herniation is large enough where the jelly pushes right onto the spinal cord or the spinal nerves that go through the area of the spine that the disc herniates from. When you “pinch” a nerve like that you get a whole other list of symptoms due to the injury to the nerve. These can include pain, numbness and tingling, burning, weakness, loss of sensation, loss of muscle strength, loss of muscle mass (atrophy) and in the most serious situations, paralysis.
4. WHAT TREATMENTS ARE THERE FOR L3-L4, L4-L5, L5-S1 DISC HERNIATIONS?
At The Spine and Health Center of Montvale, we have had tremendous success helping patients with herniated discs. We have a large population of our patients that have suffered herniated intervertebral discs in their cervical spines (necks) and lumbar spines (low backs). At our office we have combined the latest advances in physical medicine to help treat not only the symptoms associated with herniations but get to the root of the issue. We utilize Chiropractic, Physical Therapy, Active Release Technique (ART™) Acupuncture and Massage as well as more technological modalities like our Diowave™ Hot Laser, Decompression, Flexion/Distraction tables and Active Therapeutic Movements (ATM’s).
We hope this will answer some of your questions about herniated discs. If there is anything more we can help you with, don’t hesitate to call The Spine and Health Center of Montvale. Our phone number is 201-746-6577or email us at firstname.lastname@example.org.
Whether you pulled a back muscle while golfing, gardening, reaching for a toddler or trying to retrieve an object, the result is the same: not a whole lot of fun. You’ll experience inflammation around the affected area and then spasms. The spasms cause the majority of serious back pain and keep you from moving like you’re used to. The pain may go away within days, but even so, flare-ups may recur for as long as a few months. Chiropractors in New Jersey suggest that you use the following tips if you think you’re experiencing a pulled muscle.
Resting: The good news is that because the large muscles in your lower back enjoy an abundant blood supply, they receive the nutrients and proteins they need to treat themselves. However, in cases of severe pain, you should still rest your back for one or two days.
Taking medication: Tylenol (acetaminophen) is among the medications that reduce the pain signals your brain receives. NSAIDs, or anti-inflammatory medications, include ibuprofen. They decrease the inflammation that is the source of your pain. If you’re having spasms, a doctor can determine if muscle relaxers will help.
Getting a massage: Blood flow plays a major role in healing, and massage gets your blood circulating. Not only that, it limbers up strained muscles and promotes endorphin release.
Receiving chiropractic treatment: Manipulating your lower back is another way to relax back muscles and boost blood flow. In addition, chiropractors in New Jersey take a holistic approach to your treatment, helping you identify lifestyle factors contributing to your issues and how to prevent the pain in the future.
Exercise: A preventative approach to lower back pain involves stretching, strengthening and low-impact exercises for the back. A focus on stretching your hamstrings helps too, because those muscles are often tight and pull on your lower back, which causes an unnecessary strain.
Applying temperature control: An ice pack cuts down on inflammation; use that immediately after an injury. In the long run, use heat on your lower back to help with blood flow to the area.
You ‘ve heard about it, or maybe even felt it from time to time, but we come across it every day! Yes, that uncomfortable neck pain that you have been experiencing, can really put a damper on your day and how you feel. It can affect everything from driving, basic conversation, attitude, or even sitting at your computer.
In many cases, we have seen neck pain that is accompanied by other symptoms such as shoulder pain, pain in between the shoulder blades, weakness, and even numbness and tingling into the hands. When the weakness, numbness and/or tingling occurs, it tends to be a little more severe. This can be due to an affected nerve root, or maybe you have heard the phrase, “I have a pinched nerve.” This is also known as radiculopathy. Radiculopathy’s can occur in the neck or the low back and is when one or more nerve roots are being irritated due to an injury. Some examples include disc herniation’s or disc bulges. The pressure and/or inflammation that occurs near the spine typically causes the nerve to become more sensitive. Many patients often report numbness or tingling in addition to their pain. If the neck is the area of injury, the arm, forearm or hands can likely be affected. This is because the nerve begins in the neck and ends in the hand. So if the nerve is being irritated in any way it can cause symptoms at any point along the nerve. If the lower back is the area of injury, you may be experiencing pain, numbness or tingling into the hip, pelvis, thigh, leg or even the feet. It is possible to have more than one nerve root affected at a time and this often results in multiple areas of the body experiencing pain.
“Hey, Doc, I just bent over to pick up a pen and my back/neck went out on me!” That is a line we hear all the time! Usually, within a few hours or days the patient typically tells us that they started to feel pain or other symptoms into their arms or hands.
Patients tend to believe that it was the act of bending over to pick up that pen that initially caused their pain. What most people don’t realize is that our bodies can handle a lot before we ever begin to feel any symptoms. Think about the last time you may have had a visit with your dentist. You go in for your routine check-up and usually have to get a set of x-rays. Oh no!….. a cavity! But you don’t feel any pain in your tooth. How can that be? Well that’s because it takes a certain amount of pressure or damage to be done before our brains can register the sensation of pain. What if we actually took care of the problem before enough damage was done to cause the sensation of pain or any other symptom?
Repetitive or improper use, lack of strength/flexibility, and what I call “poor spinal hygiene” or bad posture are some of the major causes and contributors to neck pain, back pain and of course, radicular nerve pain.
So, what is your next step? First, I recommend that you don’t take this lightly. You need to get evaluated by a medical professional, like a chiropractor, to make sure you can get a proper diagnosis of what the problem is and that your pain is not coming from another source. Then, most importantly you will be given a treatment plan that will not only help ease your pain but also fix your problem.
I often get dealt questions such as “how long will this take, what should I do, heat or ice, etc? When I first see a patient who has these problems my first objective is to One, Identify the problem. Two, Get you out of pain and three, correct the problem! As a healthcare professional, there are steps and specific goals that the doctor and patient have to take together before they can move forward with the care. Much like diet and exercises, you need to have a strong foundation before you can advance to the next level. The same is true for treatment of patients.
Phase I, which is known as the “Acute Phase,” is the period where the patient is in pain and has inflammation. In order to progress to the next stage, it is very important to reduce any inflammation and ease pain so that the patient can move into the next phase of care.
Phase 2, is the corrective phase. This is a stage of care where the doctor will start addressing the problem by restoring function to the bones, muscles, ligaments, and tendons. Restoring the function of these structures will ensure that the body is aligned properly, moving correctly and your pain levels are continuing to decrease.
Phase 3, is called the stabilization phase. This is the most important phase. Continuing care and strengthening the area is of upmost importance. Making sure that the joint is “stable” and strong will increase the likelihood that your problem will not return.
Below are our top 5 steps of things you should do if you are experiencing neck and/or back pain with radicular (nerve/numbness/tingling) symptoms.
1. Get an evaluation in a timely matter –It is important to make sure you know what is going on with your body. Making sure that you are healthy is extremely important and you want to make sure that this condition is not only treatable but also not getting worse. Plus it takes less time and cost less to fix a problem in the beginning stages then waiting for it to become more severe.
2. Write some questions down to ask the doctor – Being informed and prepared is critical. Having a good working knowledge of your condition, when it started, how it occurred, and what you can do to help engages you and can accelerate your recovery time.
3. Be prepared to see other healthcare professionals – Sometimes you need to see other professionals to follow up with your care. XRAY,MRI, CT scans, EMG/NCV’s may be necessary to properly diagnose your condition. We want to have the appropriate information to best treat your condition.
Inquire about an Anti-inflammatory diet and/or other natural was to reduce inflammation and pain – A large portion of pain is due to inflammation in the body. Things like arnica oil, essential oils, ice and diet are natural ways you can reduce inflammation within the body. Always ask us “how to” cut down your inflammation is an important way to decrease your level of pain and heal faster.
Follow up with care and stay consistent – You likely didn’t hurt yourself due to a single event. It takes time for your body to heal but there are things such as rehabilitation and diet that can speed up the process. Having consistent care will only help your recovery, strengthen your body and fix the problem so it doesn’t occur again in the future.
Every two weeks we are showcasing a condition that is commonly seen in the office. This week’s Condition of the Week is Scoliosis. Early detection of this condition is important because it can have life long effects.
What every parent should know:
Scoliosis is a progressive musculoskeletal disorder in which there is a sideways curvature of the spine, or backbone causing the spine to curve or twist into a “C” or “S” shape when viewed from the front of the patient. The most common type is idiopathic scoliosis. Children age 10 to 12 and in their early teens. This is the time when children are growing fast. Girls are more likely than boys to have this type of scoliosis.
Doctors classify curves as:
Nonstructural, which is when the spine is structurally normal and the curve is temporary. In these cases, the doctor will try to find and correct the causes.
Structural, which is when the spine has a fixed curve. The cause could be a disease, injury, infection, or birth defect.
What can be done to help?
Exercise: stabilizing exercises to strengthen areas in the curve that are weak can help restore balance. Postural counseling: posture is very important since it can further the curve’s development. Chiropractic care: removing restrictions in the spine can provide better motion and slowing allow the vertebrae to go into proper alignment. Kineso-Tape: Taping can correct muscle imbalances caused by the curves.
I was just sitting down in the middle of a few morning adjustments and the big thing on everyone’s mind is obviously Hurricane Sandy and the preparations they are making/ need to make/ already made. And I got to thinking that couldn’t this be a metaphor for how many of us treat our body.
Think about it.
Whenever there is a hurricane people flock to the stores to stock up on hurricane supplies both perishable and nonperishable. For our purposes lets talk just about the non-perishable items, namely stuff that isn’t food. Home Depot and Lowes are crazy places right now with people buying up candles, batteries, flashlights, generators (wherever any are left), cutting plywood to cover windows, containers to hold emergency water, etc. To me this is a metaphor for how most of us deal with all issues. We ignore the risks and ramifications associated with our actions and in-actions and then frantically scurry about trying to make things right at the 11th hour. This is all stuff that we should have on hand anyway.
Hurricanes have been hitting our area for hundreds or thousands of years, if not more. Why do we act surprised when another one is coming. Whatever happened to ‘be prepared.’ This means being ready for as much as possible at all times.
When it comes to your health, how do you prepare? Do you wait until you are on the brink of permanent disability or disease before addressing your health problems? Or do you prepare by getting plenty of rest, exercise, good food, having a good attitude, and a body that is functioning the way it should?
Being able to successfully overcome challenges, whether with hurricanes or your health, preparation is key.
So ‘Be prepared.’
We are open today, for now, to help everyone out. We will stay open as long as we can. We have a generator all ready to go in case we lose power and we will open as soon as possible after Hurricane Sandy blows by. Call now if you would like to get in, but most importantly please be safe!
I saw this one on the internet and thought I would share it with you. It comes from Entrepreneur, so I guess that means it is for important people, haha! I hope you can use it:
We know physical health affects job performance, yet the demands of the day often win out over doctors’ orders. While studies show that a ten minute break for every 50 minutes of intense mental demand is required to keep your brain at its’ optimal performance, getting up from the desk is not always an option, especially for busy entrepreneurs. Follow these tips to stay healthy and productive even when desk-bound.
1. Boost your immune system with lemon water.“Squeezing half of a fresh lemon into an eight-ounce glass of water will kick-start the liver to metabolize waste more effectively, minimizing digestive bloating, gas, constipation and body pains”, says Naturopathic doctor Camille Nghiem-Phu. Bonus: lemon is an uplifting scent that can make you feel more energized and alert.
2. Get rid of your chair for better posture. “Poor posture obstructs proper blood flow and nerve conduction to our organs,” says Nghiem-Phu. Bad posture can also often lead to lower back, upper neck and shoulder pain resulting in headaches and poor concentration.
Switch up your desk chair for an inflatable exercise ball that allows you to keep your back straight while strengthening the core muscles. “Ensuring proper ergonomic positions will accelerate fresh oxygen delivery to the brain for mental sharpness,” says Nghiem-Phu.
3. Choose high-protein snacks. “Protein keeps the blood sugar stable to ward off the highs and lows of sugar-crashes that come from consuming only carbohydrates at mealtimes,” says Nghiem-Phu. Exchange your coffee and doughnut for high-protein snacks such as raw almonds, fruit, plain Greek yogurt or hummus and veggies and avoid refined sugars to ensure optimal mental performance all day long.
4. Drink more water than you think you need. Drinking water keeps the brain and muscles hydrated. We’ve all heard the advice to drink eight 8-ounces glasses of water a day, but it’s not one size fits all. Your weight in kilograms is equal to the ounces of water your body requires each day, according to the American Dietetic Association. So if you weigh 170 pounds (77kg) you should drink 77 ounces of water a day (or almost 10 eight-ounce glasses). Increase this number by 16 to 20 ounces when you exercise.
5. Stretch at your desk. Taking a break to do some stretches improves circulation allowing fresh oxygen delivery to the brain, and minimizes neck and shoulder tension that lead to headaches. Nghiem-Phu recommends the following stretches for the desk-bound:
With a straight back, bend your elbow, reaching your right hand towards the back of your head, for the area behind the left ear and bring your chin towards the right shoulder. Hold for 30 seconds and repeat on the other side.”This stretches the muscles at the back of the head that are typically tightened to cause migraines and tension headaches,” says Nghiem-Phu.
To stretch the neck and upper back, bring both hands to the back of the head and allow the weight to bring your head forward while keeping your back straight.
With your right hand on your right hip, raise the left arm to the ceiling. Bend sideways at the waist towards the right to stretch the obliques. Repeat on the other side. “This opens the rib cage to maximize air circulation in the lungs,” says Ngheim-Phu.
To stretch the upper back, stand up, place both hands on the desk in front of you and take a couple steps back so you’re bent at the hip with your arms outstretched and your head facing the floor.
Here are some tips I provide to patient’s to take home with them after their Chiropractic, Physical Therapy, Acupuncture or Massage Treatments:
1. Be brutally honest about your posture. You may think it’s pretty good, but if you are having neck-and-shoulder pain, headaches, issues with arms and hands, or if a bump is forming at the base of your neck, something needs to change. Breathing problems could even be related to curled-in chests. Don’t blame it on your bed or your genetics; you didn’t inherit a bad posture gene, you inherited the habit. The pain is there to show us where our body needs attention and maintenance. Listen to it and use it. It’s impossible to be completely honest about how your posture looks just by seeing yourself in a mirror. Each of us subconsciously adjusts our posture when we look in the mirror. To be truly honest about our posture, we need to accidentally see a side view of ourselves in a window or reflective surface of some kind as we’re walking by. That is where you’ll see the real truth.
2. Stop thinking about your shoulders. Change your focus. Instead of concentrating on your shoulders, work on keeping your chest up and open. Your body will look better, function better and be more comfortable in the long run. You may even be able to breathe and digest food better.
Make sure to pop your chest up, not out. Visualize a string attached to the top of your sternum, pulling it up, and another string on the top of your head. Use your abs to help. When doing this, be careful not to create a curve in your low back.
3. Activate your abs. Use your core to help keep your chest up and open while allowing your arms and shoulders to simply relax back to where they’re supposed to be. This exercise is ideal to practice while sitting at a computer, and it helps keep you from curling in. It’s also effective while moving and working out. If you are doing any type of upper-body lifting in your workout, make sure your abs are tight and your chest is up as high as possible. If you don’t, you will work incorrect muscles and make your neck and shoulders worse.
4. Stretch your pecs and arms. Stretch your arms in every direction: up, down, out, across the body, above your head. Do what feels good.
5. Arm circles. This is a simple exercise to help with neck-and-shoulder tension. Arm circles stretch and work the muscles at the same time. Make sure you activate your abs and get your chest up as high as you can, first. Use your thumbs. If you point them like your hitchhiking while you do your circles, it helps keep your arms straight for a better stretch.
6. Shake it out. Unless the pain you’re having is related to an actual injury, the worst thing you can do is protect or baby it. Unless the muscle is torn or has received some sort of impact, the only thing to blame is our subconscious holding habits and repetitive actions. I realize when we first feel pain in the shoulders, arms and hands, our first instinct is to protect it and stabilize it. It hurts because it’s stuck, and it’s no longer receiving the flow that it needs. Start shaking gently, then build up to shaking them as hard as you can, for as long as you can. Then stretch. Don’t wait until you have time to do yoga or an extended stretching session. If it’s stuck or sore, shake it out, move it, stretch it right then and there.
7. Turn your hands up while you run, or slightly forward while you walk. It pops your chest up and open. When you do any sort of extended walk, jog or run, pay attention to your form and moving correctly, rather than how far you go. While you’re moving is the best time to work on posture, form and body mechanics. If we change our patterns while we move, our muscles retrain themselves much faster.
8. Define posture. The definition of great posture is, getting out of our own way, leaning back, relaxing and letting our skeleton do its job. It’s about only using the muscles that are necessary for each movement we perform.
9. Pay attention to low-back pain. Believe it or not, low-back pain is usually caused by tension in the hips, glutes and upper legs. First, stop locking your legs together. Stretch your legs in every direction you can. This includes quads, hamstrings, iliotibial bands—everything that attaches in the hips. Muscles stretch better if you warm them up with shaking first.
10. How do you walk? Another contributor to low-back pain relates to how our feet hit the ground when we walk. Most of us turn our feet too far out when we walk; some people turn too far in, but it’s less common. Either way, most of us also walk or run while putting all of our weight on the outer (lateral) edge of our feet. When we do this every day, the musculature on the outside of our legs becomes overdeveloped and creates a huge pull on our sacrum, causing low-back curvature and pain.
Work on lengthening and strengthening your inner (medial) leg muscles. Every time your feet hit the ground, the entire palm of your foot should touch. Think about keeping your feet straight and putting your weight more in the middle, or core. If you do this, you will see a difference in the musculature of your legs, as well as experience less low-back pain.
11. Keep your hip joint straight and get your belly weight off of your hips. It’s important when you do this to not lock your knees. Visualize pulling the front of your body straight up from the arches of your feet to your sternum. In traditional Chinese medicine, it is taught that yin (feminine) energy runs up the front of the body, while yang (masculine) energy runs down the back of your body. Visualize your body moving up in the front of the body with each inhale, and down the back of the body with each exhale.
I know how overwhelming the internet can be, especially when you are in pain and trying to find answers. So in order to cut your time in half and get you the information quicker I’ll do the searching for you. Not all the answers on the internet you receive may be 100% accurate. So I want to help you get the best information possible. Below is a website that I browsed through and found that it has some useful information. Please let me know what you think.
First thing in the morning, don’t sit on the bed. Instead of sitting and rounding your back first thing, turn over and lie face down. Prop gently on elbows, but not so high that it strains. Don’t do this if it hurts. It should not hurt to simply lie straight. It should feel good and help you straighten out first thing. Get out of bed without sitting.
Count how many times you bend each day. Imagine the injury to your back by bending wrong that many times each day.
Lift using the squat and lunge, not by bending over.
Notice the huge amount of forward bending exercises, crunches, toe touching and most PIlates . Most people do not need more forward bending any more than they need a Tetanus shot every day. Use when needed instead of daily overdoing.
Notice bent forward and hunching positioning and exercises in fitness magazines. Then notice your own habits.
Don’t hold rigid “posture.” healthy movement is dynamic. Stopping back pain does not involve never moving the spine. healthy motion is crucial for health.
Stand and carry things without rounding your upper back forward or leaning back (exaggerating lumbar curve to the back or side).
When sitting, it is not true that you must “keep feet on floor” or keep “flat thighs” – parallel to the ground. That is often repeated, but it does not change injurious mechanics and is not needed. Focus on the main issue, not the trivia.
Don’t tighten your muscles to move or exercise. Gluteal and ab tightening was a pop fitness fad, not healthy medicine.
Walk, run, and jump lightly. You don’t have to tiptoe. Your body needs motion and impact for health. Just don’t jolt your joints into dust.
Pain From Food? There are foods that promote inflammation – dairy, meat, refined sugar, white flour. Even though most back pain is not inflammatory in nature, for those who load on inflammatory foods, and are sensitive to them, unhealthy changes can hurt. Instead, eat anti-inflammatory foods – leafy green vegetables, flaxseed, cherries, grape skins, blueberries, spices like ginger and turmeric.
Unhealthful fad diets are increasingly recognized for joint and muscle pain effects, specifically Atkins and other low carbohydrate diets that restrict fruit rather than junk sugar. People will stick to these diets no matter how unhealthy; they’d rather lose weight through a fad diet than through healthier ways (low carbohydrate diets reduce water in your muscles – water weight loss – making muscles susceptible to pain, weakness, cramping, and other health troubles).