Injury Prevention
The discussion points here respond to the questions from yesterday’s post, entitled “Back Health Survey.” 1. How frequently do you perform moderate-high intensity exercise? In general, back health is improved as you do regular exercise, especially cardio exercise and strength training. However, it is important not to injure your back during exercise with excessive, early …
Continue reading “Back Health Survey Discussion: Risk Factors for Low Back Pain”
I do recommend using an exercise ball chair if you have a desk job. It forces you to think about and practice improved posture. It also can help to strengthen your core (abdominals and back) muscles. Exercise balls are beneficial for improving core stability and strength. They can be used for a variety of exercises …
A lot of my low back patients tell me that they have tried to stretch their backs out by bending forward to touch their toes. Unfortunately, this is not a good stretch for most of them. So how should you stretch out your back if it feels tight or stiff? Here is a simple exercise …
If you are ready for more challenging core exercises, here are some ideas. Quadruped (hands and knees): Once you can do arm lifts and leg lifts with good technique and long hold times, you are ready for opposite arm/leg lifts. Get onto your hand and knees. Find your neutral spine position, then draw in your …
From yesterday’s post we know what the strong core position is, so let’s rename it “neutral spine.” Now we can talk about some more challenging exercises for your core. Before you begin, make sure you can find your neutral spine position whether you are sitting, standing or squatting. Also be sure to draw in/contract your …
Everyone talks about back pain, but what does it take to have a HEALTHY BACK? One of the main ways is to be active. A sedentary lifestyle decreases your BACK HEALTH and will likely cause back pain in the future. “The disk appears to live and thrive on movement, and to change and die slowly …
Balance exercise helps to strengthen your legs and core, which helps to decrease your risk for joint pain and injuries. So here is one way I add balance exercise to my usual routine. First, pick a standing activity that takes you at least one-two minutes (for me, it is blow-drying my hair, which takes much …
Pain Talks