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Posted by on Jan 17, 2022 | 0 comments

How To Prevent Low Back Pain

 

Something I’ve been seeing a lot of is low back pain. Getting a lot of patients that got the pain radiating down their leg, some of it to the knee, some of it to the ankle, some even into the foot. But this seems to be a big problem right now, based on the type of patients we’re seeing. So that’s what we want to address today.

What we want to go over is some of the causes, and then some prevention exercises that you could do to help prevent this. So not only preventing it in the future, but how to deal with it if you get it.

The biggest culprit nowadays is sitting posture. Sitting rounded specifically. A lot of people tell me, “Well, I’m sitting up straight.” It may look like they’re straight, and we’re going to use this as a demonstration. So normal posture in your lower back, meaning your lower back from the right side, should have a slight curve to the back of it, so you’re bent there. A lot of people, when they sit though, their spine becomes more straight, and that’s what we’re meaning by a straight back.

So it may look like from the side that you’re sitting up tall, but you’ve lost that reverse curve. That is the neutral, relaxed position of your spine. There’s so many people who are working on computers and that nowadays, sitting prolonged in those postures, it is one of the biggest culprits for why backs break down.

So Brian and I are going to demonstrate what we’re talking about. 

When people sit, normally then they start getting a little bit lax and then they start slowly slouching a little bit and their back starts rounding a little bit. They’re hanging on soft tissue, and then typically they can start getting pain while they’re sitting there. Or another complaint is when they’re getting up. So when they stand, because these tissues now are a little bit looser and more lax, when you first stand, they’re not supporting you as well. Then you get pain and then people say, “I have to stand there for a minute or two, or I have to walk around a minute or too for it to start feeling better.” That’s because your back was rounded.

So the big key is, you want to sit up straight. Now, if you are not, if you don’t have a back support, here’s where I want to show you how to find this position. So sit about halfway back in the chair. What you’re going to do, you’re going to slouch, finding the end range of that bent forward position. Then you’re going to take and arch your back to the end range of this position. So you go to the two of extremes of that. So the rounding forward, the rounding back, and then after you’ve round it back, you come forward a little bit, and relax right into that posture there. This is how you want to try to sit when you are sitting with no support, meaning your back is not against the backrest.

The ideal situation is using a backrest and a lumbar support. If you don’t have that, you can make it out of a towel. They have commercial ones you can buy. But you would slide your rear all the way back against the seat. You would put this in the small of your back and lean back against it. It puts you on a slight angle back, puts your back in a neutral position, which not only helps your low back, but your neck and your shoulders, because now all these structures back here are in a relaxed position.

As good as that posture is, though, still every 30 minutes, you need to stand up five, 10, 15 seconds. Do a few back bends. If you can walk around for a few seconds, that’s even better, but at least get up, reverse the posture and sit back down.

We’ve had patients come in and say they haven’t moved out of their desk for six, seven hours. So you’re causing breakdown and you want to avoid that. If you start developing back pain, then you want to try to get that under control immediately. The longer you let it go, sometimes the harder it can be to deal with. 

Back pain, a lot of times, will start in the low back. Then it can spread out to the sides or it go to one side. Then it can start traveling down. It can travel to just above the knee. It can travel to down to the ankle on the foot. It can go to the front of the thigh, down to the knee. The further that the pain travels, the worse the problem.

So one thing people get confused on is that if you’ve got any pain that’s traveling away from the midline, your first goal is you’ve got to get rid of the furthest point of the pain. So if Brian’s pain is to here, if he’s doing anything to start bringing the pain back up, he’s doing the right things and correcting it. If he does any motion, movement or activity that sends the pain down, it’s the wrong thing, he’s making the problem worse. So your first goal, you want to centralize the pain to the mid back. And even if your back hurts a little bit worse, but the pain is gone that was traveling, you’re still better. That’s what you need to keep in mind.

So in our next set of videos, we will show a series of stretches you can use to start trying to manage this. If you have further questions, contact us at fitness4lifept.com.

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Posted by on Feb 17, 2020 | 0 comments

What Happens After An Arthritis Diagnosis

There is a diagnosis that I get a lot in our clinic from people, and I wanted to explain my take on it and what I think is going on, and that diagnosis is arthritis.

Many times I get people in here that wake up one day and all of a sudden they’ve got shoulder pain, or hip pain, or ankle pain, and they go to their doctor, they get x-rays, they get tests done, but their doctor can’t find anything, so then they’re given a diagnosis of arthritis. My thought on that is they didn’t just develop arthritis that day, they’ve had it for months or years. However,  they must have done something to irritate it, because they’d been living that way for a long time without any problems. Typically what I have been finding in here is that the mechanics have broken down or they aren’t moving enough, and when they do move  – their mechanics aren’t good, which causes the arthritis to get flared up.

A diagnosis of arthritis is not a death sentence. Most everybody has some form of arthritis as we age. Now it’s a matter of learning how to manage the pain, and how to move correctly so you don’t keep things irritated all the time. This will go a long way. This is what I tell people that are told they’ve got a degenerated joint. Let’s say you have 20% degeneration in that joint, what you’re working on now is the other 80%. You may not be able to reverse that degeneration, but we will look at what you can do to at least not progress any further, move comfortably, and be able to do everything you want without pain.

Don’t let just being told you have arthritis stop you from doing things, think that it’s a death sentence, or there’s nothing you can do for it. Follow my YouTube channel where we are going to be demonstrate some ways of movement to get range of motion and  stability through the body that can help with some of these problems. If you get further questions, contact us a FyzicalofEdwardsville.com.

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Posted by on Dec 9, 2019 | 0 comments

Proper Technique when Getting Up & Down From Sitting

Today what we want to talk about is how to get up and down from a chair, or, more specifically, a sitting position. It could be a chair, a bleacher, a toilet because that’s one motion and movement that everybody has to do. If you lose that ability, you won’t be walking anymore. And that’s, unfortunately, one of the things that a lot of older people have trouble with. They quit moving, then pretty soon they can’t get up and down from sitting and then they find themselves parked all day long.

Lisa and I see a lot of back pain patients, and that’s typically from poor back mechanics. Usually we don’t see them because of traumatic injury. It’s because their back has been breaking down from incorrect postures from how they move, sitting too much, getting up and down from sitting, and using poor techniques and postures. This was putting the stress all on their back.

So, we feel showing you how to get up and down properly is a very important move. It’s something that everybody needs to maintain throughout their life, just because they are going to sit and have to get back up from it. That’s a movement that we can’t get away from. All sit to stand is, or getting up and down from sitting, is a squat. People panic when they hear the word “squat”, but the bottom line is that’s a squat. It’s a body weight squat, and it doesn’t matter whether you call it a gym squat or getting up and down for sitting, the technique needs to be the same. What we’d like to do is show you a few different progressions to build yourself up to getting up and down from sitting.

Stay tuned to our YouTube Channel where we will show you three ways to properly get up and down from a seated position.

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As always, contact us here if you have any questions or concerns!

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Posted by on Mar 19, 2019 | 0 comments

Common Causes For Low Back Pain

Low back pain is something that many people deal with. We see a lot of low back pain in our clinic, and we can tell you most of the time it is due to people rounding their back too much. This is also known as flexion intolerance. Backs are bending, lifting and squatting with their backs rounded, which is causing their pain.

Watch our video below to see how you can do some tests at home to see if you are flexion intolerant. If so, give us a call so we can work out a plan to get you on the mend.

Stay tuned to see various exercises you can do to combat your lower back pain safely. Make sure to subscribe to our YouTube Channel!

As always, contact us here if you have any questions or concerns!

 

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Posted by on Dec 18, 2018 | 0 comments

Why You Should Use Exercise Bands

Are you having trouble getting to the gym? Do you need a good workout routine you can do at home or on the go if you travel a lot?

Exercise bands are perfect for this. They come in different colors that correspond to the tension, so they are good for beginners or seasoned pros. They are inexpensive, versatile, and you can do lots of different motions. You can order them online and do your workout from the comfort of your own home.

You can use these bands for lower body, upper body and your core. Take a listen to Mark as he describes what we are going to show you to do with exercise bands.

Stay tuned to our series to find out various exercises that you can do every day utilizing these bands. Make sure to subscribe to our YouTube Channel!

As always, contact us here if you have any questions or concerns!

 

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