Sep
29
Exercises to Strengthen Back and Help With Pain in Lower Back
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Exercises for the back, abdominals and obliques help strengthen your core and help alleviate pain in lower back. Here are several drills and exercises to strengthen your core.
Exercises to strengthen back
These drills, which also benefit the abdominal muscles, can be modified for degree of difficulty
Back pain is the bane of millions, but some simple exercises might help prevent and alleviate those aches and twinges.
These maneuvers don’t just target the muscles surrounding the spine; they also include the abdominal and oblique muscles on the sides of the trunk.
Shoring up all the muscles around the back not only makes lifting heavy loads easier, it also allows for less pain during daily tasks such as gardening, getting in and out of the car or even sitting for hours in front of a computer.
The drills, including popular ones such as the front plank, side plank and bird dog, were presented recently at the American College of Sports Medicine’s annual Health and Fitness Summit and Exposition in Long Beach, Calif., by Michael Bracko, a Calgary, Alberta-based exercise physiologist.
At a group-participation session, he demonstrated key exercises, with modifications for beginning exercisers. Bracko suggests that beginners start with the modified exercises, then work up to full-strength versions. Advanced exercisers can add weights to some of the drills. Positions should be held, if possible, for 10 to 20 counts, fostering muscle endurance. As your strength and endurance build, your counts can go longer and you can add more repetitions.
Modifications completed in a standing position (for office settings) can be done every day, but the more vigorous versions should be done every other day. Modify or stop the exercise at any sign of pain.
•Front plank: Targets the abdominal muscles. Body is horizontal, face down, arms directly underneath the shoulders. Lower arms and toes support the body, and the back is straight. Head is aligned with the spine.
Modification 1: Knees and toes are on the floor. Back is straight.
Modification 2: Arms are in the same position, but the exercise is done leaning against a wall. Back is straight.
Modification 3 (advanced): Increase the intensity by moving the elbows forward.
•Side plank: Targets the obliques. Legs are crossed at the ankles, and the body’s weight is supported by the feet and one forearm, with the elbow directly underneath the shoulder. The other arm is extended along the side, and the back is straight, with the head in line with the spine. The exercise should be done on both sides.
Modification 1: The knees are bent, with the weight supported on the lower legs as well as the arm.
Modification 2: Arm is in the same position, but the exercise is done against a wall. Back is straight.
Modification 3 (advanced): Increase the intensity by moving the elbow forward or holding a dumbbell with the top hand, or both.
•Bird dog: Targets back muscles from the shoulder to the buttocks. Starting on all fours, with elbows directly underneath shoulders and knees directly below hips, raise one arm in front and the opposite leg in back at the same time, keeping both straight, and the head in line with the spine. Raise and lower leg and arm several times, then switch arm and leg.
Modification 1: Do arm and leg raises separately.
Modification 2: Do the exercise while leaning against a wall.
Modification 3 (advanced): Do the exercise with dumbbells, ankle weights or both.
•Cat-camel: Targets flexing and extension of abdominal and back muscles. Begin on all fours, with elbows under shoulders and knees below hips. Arch the back into a convex shape, then reverse it into a concave position. Repeat.
Modification: Do the exercise while standing and leaning against a wall, or seated, leaning against a desk.
http://www.baltimoresun.com/news/health/bal-to.hs.back29sep29,0,7228576.story
Sep
28
The foods you eat on a daily basis can cause inflammation in the body. This inflammation can contribute to pain in lower back. Check the food list and compare it to your diet.
Do the Foods You Eat Keep You in Pain?
By Steve Hefferon, CMT, PTA
What’s Causing Your Pain?
When I say the word “inflammation,” it’s likely to evoke thoughts of painful joints and muscles, swelling, and a loss of mobility. But did you know that recent research shows that chronic inflammation in your body can lead to serious diseases such as diabetes, heart disease, some cancers, and Alzheimer’s disease, to name just a few?
The amount of inflammation in your body varies and is dependent on a number of factors including your activity level, the amount of sleep you get, the degree of stress in your life, and even the foods you eat. What you have to realize is that these factors are cumulative — meaning they build up over time. And the more that any or all of these factors get out of whack, the higher the risk for disease.
Early in life, these levels can be so low that you might not even be aware that you have any inflammation in your body. That’s because our bodies do a fairly decent job of controlling the inflammation — at least for a while. Then one day you wake up and you’re in your 40s and something is just not right. That’s when the fear begins to set in, and you think to yourself, What did I do wrong? or, What can I do now to help myself?
The first step is to get your C-reactive protein (CRP) levels tested. CRP is produced by the liver, and it rises when there is systemic inflammation in the body. Ask your doctor about this test (you may have to demand having it done). All it requires is a blood sample that will be evaluated by your doctor. And because diet can play a large role in how much or how little inflammation you have, you may want these levels looked at by a registered dietician who can help you formulate an appropriate eating plan.
If you have pain due to inflammation, you may choose to take the traditional medical path, which includes non-steroidal anti-inflammatory drugs (NSAIDs), steroids, and even joint-replacement surgery in extreme cases. The good news is that there are natural ways to fight inflammation without the undesirable side effects that often result from the treatments listed above.
What You Eat Makes All the Difference
The food you eat is a critical piece of the puzzle when it comes to controlling inflammation. The typical American diet consists of too much fat, tons of sugar, loads of red meat, and a frightening amount of processed foods — all of which are likely to increase inflammation and contribute to obesity — and obesity itself can cause inflammation.
By switching to an anti-inflammatory diet plan consisting of healthy whole foods, you can actually decrease inflammation and ease the pain and discomfort associated with it.
The first step is to avoid processed foods, foods high in sugar, and junk food whenever possible. Instead, choose fresh whole foods, especially anti-inflammatory varieties such as lean proteins, fruits, and vegetables. But choose carefully. Many vegetables and pre-packaged “health” foods can actually work against you.
Use this handy list of the best and worst foods for controlling inflammation:
| Anti-inflammatory foods
Atlantic salmon (wild) |
Inflammatory foods
Sugar, from any source |
In addition to these dietary changes, it is also recommended that you:
- Maintain a healthy weight. There is no question that eating healthy is not easy nowadays, whether you’re at home or at a restaurant. But at the very least, you must try to decrease your intake of sugars and hydrogenated oils and increase your daily intake of fiber. Ideally, you should consume 35 grams of fiber per day (that is a ton of fiber, but it’s worth shooting for).
- Get better sleep. 7 to 9 hours of sleep is a must for optimal health; getting a good night’s sleep is key to controlling systemic inflammation.
- Relax more often to lower stress levels. Find time for yourself throughout the day to focus on your breathing and clear the clutter from your mind; learn to stay focused on the most important tasks in your life.
- Exercise on a regular basis. People always ask me, “What’s the best exercise to do?” and I always tell them, “Do something you like to do and, if your body can tolerate it, aim for 15-20 minutes three times a week.”
- Demand to have you CRP levels tested. This simple blood test is the best indicator of the amount of systemic inflammation in your body. Have your levels evaluated by a licensed health care provider who can suggest the most appropriate action.
So, if you are in pain and you’ve made a conscious decision to help yourself get better, these dietary and lifestyle changes will go far to help you live a healthier, pain-free life.
[Ed. Note: Steve Hefferon is co-founder of LoseTheBackPain.com and The Healthy Back Institute. He has a B.S. degree in Health/Fitness and is both a Fitness Trainer and a Certified Massage Therapist. He has combined these skills to become one of the countries top Post-Rehabilitation specialists. To learn more about Steve and The Healthy Back Institute, click here.]
http://www.totalhealthbreakthroughs.com/2008/09/your-diet-the-painful-truth/
Sep
24
Cycling Stretches and Flexibility Exercises for Pain in Lower Back
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Cyclists are susceptible to many types of injuries including pain in lower back. Here are some stretches and exercises cyclists use to prevent lower back pain and other overuse injuries.
Cycling Stretches and Flexibility Exercises
By Brad Walker
Sep 23, 2008 - 12:36:08 PM
Road cycling is generally longer than track races and the natural lay of the land provides for hills and valleys to challenge the rider. Road races are generally much smoother than mountain biking or trail racing and therefore the equipment is much different. A road bike would not stand up to the constant pounding of a trail race, but the road bike is designed for more speed and tighter turning and balance.
Anatomy involved
Bicycle road races require a great deal of both muscular and cardiovascular endurance. A good combination of speed, strength, and endurance work, along with flexibility training, is essential for cycling success.
The major muscles involved in road cycling include:
- The muscles of the legs and hips; the quadriceps, hamstrings, and gluteus muscles, and the lower leg, anterior tibialis, gastrocnemius and soleus.
- The core muscles are important for maintaining balance and power; the rectus abdominis, obliques (internal and external), hip flexors, and the spinal erectors.
- The muscles of the arms and shoulders are important to maintain a support position on the bike when leaning forward; the deltoids, biceps and triceps, and the muscles of the hand, wrist and forearm.
A good strengthening and conditioning program for these muscles will help ensure success on the bike. Weaknesses, or imbalances, in any of these muscles can lead to injuries for all cyclists. Special attention must be paid to stretching the muscles after use to ensure flexibility in commonly over-used muscles.
Most common injuries
Road cyclists are susceptible to many overuse injuries. They are also, due to the high rates of speed, at risk of traumatic injury. This combination means that cyclists must take precaution to avoid incorrect form and excessive wear on joints and bones.
The list of common overuse injuries experienced by cyclists includes Plantar Fasciitis, Knee Bursitis, Iliotibial Band Syndrome (ITB), Patellar Tendonitis, Lower Back Pain, and Muscle Strains. Cyclists who experience crashes may obviously also be subject to fractures and traumatic brain injury.
Plantar Fasciitis: The plantar fascia is a strong ligamentous band that runs along the bottom of the foot, from the heel to the ball of the foot. This band supports the arch of the foot and is under strain when the foot is bearing weight. When the foot supinates, such as when pedaling on a bike, this places additional stress on this fascia. Plantar fasciitis is a condition that occurs when the fascia becomes inflamed and painful. Rest is the best medicine for plantar fasciitis. NSAIDs and ice massage can help, as well.
Knee Bursitis: Bursitis is a condition where the bursa, a fluid filled sac that cushions the tendons and ligaments where they cross the bone, become irritated and inflamed. This leads to redness, warmth, and swelling in the area. In some cases the bursa may rupture causing the fluid to leak out and impair the ability of the bursa to cushion. Repetitive flexion and extension of the knee can cause irritation to the bursa on the outside of the knee or on the top of the knee cap. The pain will subside with rest and the inflammation usually responds to ice and NSAIDs during rest. Flexibility training during rehabilitation helps to reduce the chance of bursitis recurring.
Iliotibial Band Syndrome (ITB): The iliotibial band is actually a thick tendon-like portion of another muscle called the tensor fasciae latae. This band passes down the outside of the thigh and inserts just below the knee. The main problem occurs when the tensor fasciae latae muscle and iliotibial band become tight. This causes the tendon to pull the knee joint out of alignment and rub against the outside of the knee, which results in inflammation and pain. Flexibility of the hips and quadriceps are important in preventing ITB syndrome.
Patellar Tendonitis: Patellar tendonitis may be an acute injury, caused by trauma to the tendon. More commonly it is due to overuse, or incorrect pedaling form. The tendon rubs over the bone and causes inflammation that aggravates the condition, leading to a cycle of inflammation and pain. A lot of mileage during training can lead to this condition. Treatment for tendonitis includes discontinuation of the activity that caused the problem, NSAIDs, and ice.
Lower Back Pain: The riding position on the bike, especially during road racing, can cause pain in the lower back due to poor posture or fatigue. The muscles in the lower back can become fatigued during a long session of cycling and extended time in the same position may lead to the muscles becoming tight. This pain usually subsides with rest and stretching. Pressure on the intervertebral discs may require medical help to relieve.
Muscle Strains: Muscle strains are sometimes caused by overstretching or working against an extreme load. They may also be caused by overtraining a muscle and not allowing for rest and recovery. The muscle fibers tear causing inflammation and bruising within the muscle. The resulting pain may lead to a guarding of the muscle and stiffness will set in due to scarring. Muscle strains range from severe, large numbers of fibers and a large area of the muscle, to minor, involving a small number of fibers. Rest, ice, and anti-inflammatory medication are used to treat muscle strains. (For more treatment details, see our R.I.C.E.R. article)
Fractures: A fracture occurs when a bone breaks. It can be a partial or complete break and may be inline or compound. When an extreme force is applied to a bone, either across the bone, or via rotational or compressive force, then the bone may break. The larger the bone, the greater the force required to fracture it. The higher speeds of cyclists today has also led to more severe fractures, and fractures to the larger humerus and femur. Fractures require immediate medical attention and must be immobilized to prevent further injury. Fractures usually require at least four to six weeks for recovery, with compound and large bone fractures requiring even more time.
Traumatic Brain Injury: Bike accidents can easily lead to a Traumatic Brain Injury (TBI). Acute damage to the brain tissue can range from a mild concussion to complete separation of the spinal cord from the base of the brain stem. Landing on the head or being struck by another cyclist after having fallen cause many of the traumatic brain injuries in cycling. When the head hits the ground or is struck the brain moves within the skull causing bruising or more severe injury. Traumatic brain injury is a medical emergency and, therefore, requires immediate medical attention.
Preventative Strategies
Proper conditioning and safety measures should be an essential part of the injury prevention strategy used by all road cyclists.
- Wearing a bicycle helmet while riding is extremely important to prevent head injuries.
- Keeping the bike in top riding condition and maintaining it on a regular schedule will also help prevent accidents from occurring.
- Learning proper cycling technique is important to prevent overuse injuries and those caused by improper form.
- Proper cardiovascular conditioning will prevent fatigue and other overuse injuries.
- Stronger muscles will be able to handle the stress of longer rides better than weaker ones.
- Increasing flexibility in the muscles and joints will reduce the stress on these areas during training.
The top 3 cycling stretches
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective or important.
Stretching is essential to overall conditioning and should be an integral part of any training routine. Due to the long period of time spent in the same position on the bike, stretching is very important to cyclists, both pre- and post race or training. Stretching can be a powerful rehabilitation and recovery tool, as well.
Below are 3 of the most beneficial stretches for cycling. Obviously there are a lot more, but these are a great choice to start with. Please make special note of the instructions beside each stretch.
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Kneeling Quad Stretch: Kneel on one foot and the knee of the other leg. If needed, hold on to something to keep your balance and then push your hips forward. |
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Single Heel-drop Achilles Stretch: Stand on a raised object or step and place the ball of one foot on the edge of the step. Bend your knee slightly and let your heel drop towards the ground. |
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Lying Knee Roll-over Stretch: While on your back, bend your knees and let them fall to one side. Keep your arms out to the sides and let your back and hips rotate with your knees. |
The above 3 stretches are just a small sample of stretching exercises that will help you improve your cycling game and eliminate cycling injuries.
Good luck out there on the roads.
About the author: Brad Walker is a leading stretching and sports injury consultant with nearly 20 years experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury, subscribe to The Stretching & Sports Injury Report by visiting The Stretching Institute and consider ordering The Stretching Handbook.
http://www.roadcycling.com/training/Cycling_Stretches_and_Flexibility_Exercises_002446.shtml
Sep
22
This article discusses a variety of points regarding pain in lower back. It covers statistics, types of lower back pain, symptoms, and exercise.
Published: September 21, 2008 11:10 pm
Most Americans suffer from back woes, injuries
By Judy Rupp, Commentary
As many as 90 percent of Americans suffer from lower back pain at one time or another. And while regular physical activity may reduce the risk considerably, athletes also come in for their share of back woes.
About 70 percent of athletic back injuries occur in adolescents — primarily because they are the ones engaged in vigorous activities. An older adult is more likely to suffer back pain related to muscle strain that can usually be traced to poor conditioning; inadequate stretching and strengthening routines; and/or biomechanical abnormalities.
A strain is by definition a tear — either partial or complete — of a muscle or tendon or the spot where the muscle and tendon join. A sprain is an injury to a ligament, often caused by forceful blows, twisting or unnatural straightening movements.
An older person who has lost bone density is rather easily felled by a fracture; in a younger person, this usually requires a rather substantial blow.
More common is injury to one of the discs that are located between the vertebrae to absorb shock. When a disc is injured, the jelly-like interior may bulge out and press against a nerve, sometimes causing excruciating pain.
Many people have weakened discs related to aging, excess weight, smoking and a sedentary lifestyle. But a healthy disc can be injured by a traumatic twisting motion; or it may become weakened by chronic stress over a period of months or even years and then give way with a simple motion such as bending down to pick up a scrap of paper.
Signs of serious back injury requiring prompt medical attention include:
• Pain radiating down one or both legs;
• Inability to touch the toes without severe pain;
• An electrical shooting pain running down the legs; and
• Leg weakness making it difficult to run.
In the majority of cases the injury may be less disabling than it first appears. Minor injuries, including back spasms, can be treated with ice and “active” rest.
The back is supported and stabilized by two major sets of muscles, the lumbar maltifidi and the transversus abdominus. These muscles become dysfunctional following an injury. Physical therapy for back pain usually includes exercises aimed at strengthening both abdominal and back muscles. Variations on abdominal crunches and leg lifts are sometimes recommended. Proper form is essential to avoid doing more harm than good.
Back problems are often associated with tightness of the hamstring and gluteus maximus muscles. Stretching exercises should always aim to maintain flexibility of these muscles as well as those of the back.
Aerobic exercise (running, brisk walking, cycling or swimming) is necessary to keep healthy blood flow to tissues in the lower back. But it must be regular, and, at least during rehabilitation, it should be low impact.
Rupp is information and assistance case manager with the Northern Oklahoma Development Authority Area Agency on Aging.
http://www.enidnews.com/features/local_story_265231059.html?keyword=secondarystory
Sep
21
Here are serveral commonly asked questions about back pain by a doctor. Great advice about how to alleviate pain in lower back.
Commonly Asked Questions About Back Pain
Will most back pain get better on its own?
Back pain is very common. 85 percent of Americans have acute onset of back pain at some point—a pain that puts them down for the count for 24 hours.
Fortunately, most back pain gets better on its own. I recommend reducing your activity for a day or two then slowly returning to your baseline activities. Take some over-the-counter pain medication like Motrin or Advil to stay comfortable. If the pain continues after that or is unbearable, you should see your primary care doctor. You should also see a doctor right away if the pain is in combination with trouble urinating, weakness or numbness in your legs, fever, or unintentional weight loss.
I am seven months pregnant and my back is very sore. I can’t walk, sit or sleep without it hurting. Will it go away?
About half of all pregnant women will experience back pain – mostly because of hormone changes and the additional weight they are carrying. Because that weight is carried on the front of the body, it puts more strain on the lower back.
I recommend women change their position frequently – try not to stand a certain way for long periods of time. Sit with your feet slightly elevated when possible. Sleep on your side when you can to take the weight off your back. And you can always ask a friend or spouse for a back rub!
Most of the time, the back pain that results during pregnancy is temporary and goes away after the baby is delivered.
When is back surgery appropriate for chronic pain?
Surgery may be appropriate for those who are in constant pain, or if pain reoccurs frequently and interferes with your ability to live day-to-day for more than six months. Because there are always risks with surgery, it’s important that all other methods of treatment have been tried and failed. Those may include pain medications and physical therapy.
The number of patients seeking surgery has risen substantially in recent years as the media has reported on newer techniques and procedures such as total disc replacement and minimally invasive procedures. But while these surgeries are exciting and can have as high as an 80 percent effectiveness rate in treating pain, they are only appropriate for very few patients. This can cause a great deal of frustration. Unfortunately, there is no magic bullet procedure when it comes to eliminating most back pain. What we try to do as specialists is devise a plan that can lessen the pain to a point where patients can function and continue to live their lives as pain-free as possible.
Why won’t my doctor order an MRI? My back really hurts.
According to Dr. John Keel, Medical Director of the Spine Center at Beth Israel Deaconess, patients need to ask “How would this MRI change things for me?” As surprising as it may seem, most back pain does not require any imaging. That’s because about 90 percent of acute back pain episodes resolve on their own. An MRI may not improve the outcome in these cases, and an unnecessary MRI could actually lead you down the wrong path, such as having an unnecessary procedure.
Imaging can be deceiving sometimes, as numerous studies have shown. For example, if you take 100 people who have no medical problems– and no back pain–and you do an MRI, there will often be a “spine problem” that shows up. In fact, up to half will have a bulging or herniated disc, despite the fact that the person has no back pain.
Very sensitive tests like MRI may fool you into thinking you have found the cause of pain, when really it is not significant. On the other hand, an MRI might truly reveal the cause of pain, but then what? For most acute back pain episodes, conservative therapy for the first few weeks resolves the problem. For example, the body can absorb and heal disc herniations. In these cases, getting an MRI too early would not be helpful for the treatment plan.
In general, imaging can also expose patients to other risks, such as radiation, and imaging adds tremendously to the overall cost of health care. The bottom line–qualified spine specialists know when to order an image study and when not to. Find a doctor you trust and work together toward resolving your back pain.
Is there any way to strengthen your back to prevent pain?
There are things you can do to prevent back pain. The first and most important is to stay in shape. Get the recommended 30 minutes of exercise most days of the week—low-impact aerobic exercise like brisk walking or swimming is good for the discs that cushion the vertebrae. Also, weight-bearing exercises that test balance –even Yoga or Pilates–are also good for the spine. I suggest anyone with specific concerns work with a physical therapist or qualified personal trainer to come up with a routine that works for you.
Also, eat right, which includes foods high in calcium and vitamin D. You need to stay at a healthy weight as obesity can put stress on the back. And don’t smoke. Smokers have greater incidence of low back pain and sciatica (pain that radiates down the legs).
I’m noticing that when I bend over to fold laundry or empty the dishwasher, my back just hurts. I’m only 45. Is this a sign that I will have more back trouble as I get older?
Back pain becomes more common as we age. Just like your hip and knee can wear out, your back can also wear out. The first attack of low back pain typically occurs between the ages of 30 and 40. It is also more common in people who are not physically fit. I recommend you start moving – every day. The right movement program may not solve your back pain when you bend over, but it will at least allow you to function at the highest level possible.
My husband works in construction and is always lifting heavy things. His back does get sore. Is he at risk for long-term pain?
There are occupations that are more prone to causing back pain. Any job where there is heavy lifting, pushing or pulling – especially when it involves a twisting motion, can lead to injury. I tell people that if you DO lift something heavy, keep your back straight. Never bend over the item. Bend your knees and put the stress on your legs and your hips. For anyone with a profession that involves a lot of heavy lifting, a back belt can be an important tool to prevent problems.
It’s important to note that jobs involving very little exertion, such as desk jobs, can also contribute to pain - especially if poor posture is involved.
My mother fell and cracked a vertebrae. She has osteoporosis. She was given a brace but it doesn’t seem to be helping. Is there any treatment for this?
There are relatively new and exciting treatments for this situation. This would involve a “minor” surgical procedure that would “augment” the cracked vertebrae with cement. It is very successful for relieving the back pain from the cracked vertebrae. It is also important that the osteoporosis be treated as directed by your PCP. The home should also be evaluated to decrease the risk of any falls, such as removing loose area rugs.
Above content provided by Beth Israel Deaconess Medical Center
For advice about your medical care, consult your doctor
