Photo: Chakra-Jnana Yoga/Facebook Backbends. Stand up, put your hands on your hips or low back, and bend backwards (obviously not beyond a comfortable stretch), likely around 30 degrees. Hold 1 second, then return to upright. Repeat 5-10 times. This is the single best exercise for the majority of patients with low back pain, and the …
Tag Archives: low back pain
Back Health Survey Discussion: Risk Factors for Low Back Pain
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”
Back Health Survey: Am I At Risk For Low Back Pain?
1. How frequently do you perform moderate-high intensity exercise? a. 5-7x/week b. 2-4x/week c. 1x/1-2 weeks d. rarely 2. How many hours/day do you sit on most days of the week? a. <4 hours/day b. 4-6 hours/day c. 7-10 hours/day d. >10 hours/day 3. How often do you perform back strengthening exercise or core strengthening? …
Continue reading “Back Health Survey: Am I At Risk For Low Back Pain?”
Low Back Muscle Strain
Causes of Low Back Strain: One very common form of low back pain is due to a low back muscle strain. This usually occurs because of improper lifting, sports activities, twisting of the back, car accidents, or improper strengthening. General workout activities can contribute, such as a challenging exercise class, machine weights or free weights. …
Back Pain Prevention: Avoid Twisting
Never twist your body when holding something. It is common for me to ask a patient with low back pain how he hurt his back and he responds that he was holding a heavy box and twisted his back. This is one common way to cause a disc in the low back (lumbar spine) to …
Back Pain Prevention: Proper Lifting Techniques
Photo: New York Public Library Never lift an object if you are in a forward bent position. The picture here shows a proper squat in order to reach down to the floor. Your spine is a perfectly stable system of bones (vertebrae) with discs in between each one. This system is designed to support your …
Continue reading “Back Pain Prevention: Proper Lifting Techniques”
What Should I Do For Chronic Back Pain?
First, you should see your primary care physician. He/she will decide if you need a referral to a specialist. Second, consider your most conservative treatment options, such as medication and Physical Therapy (PT). There are several types of Physical Therapy options. If you have seen a Physical Therapist before and still have chronic back pain, …
What Your Toothbrush Tells You About Back Pain
Where do you store your toothbrush? Most of us store it right on the bathroom sink. Why do you store it there? Why don’t you store it up on the top shelf or down in the bottom drawer? Your answer gives a simple example of BODY MECHANICS! You store your toothbrush within close reach to make …
Continue reading “What Your Toothbrush Tells You About Back Pain”
Pain Talks 