Sep
20
Use Trendy Fitness Item “Kinesio Tape” for Pain in Lower Back Relief
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Kinesio Tape, a trendy fitness item popularized by an Olympic volleyball player is extremely useful for a variety of issues. It was originally used mainly by doctors for pain in lower back treatment.
Kinesio tape becomes trendy fitness item
Phil Dalhausser has a tale of the tape that ends with him winning an Olympic gold medal.
The beach volleyball player strained an abdominal muscle in the crucial run-up to the Beijing Games when he couldn’t afford a bad match, let alone to sit one out. He might have missed three weeks, but with the help of sports chiropractor Ernie Ferrel and Kinesio Tex Tape — a product few outside the world of physical therapy knew about — he helped the United States win in men’s beach volleyball.
“I love the stuff, to be honest with you,” Dalhausser said.
The Olympics were Kinesio Tex Tape’s coming out party. Now it is the latest trainer’s tool to become an American fitness fad, a Breathe Right strip for the new century.
The tape actually has been widely available for years. But hidden away under clothing for nearly three decades, it had never gotten quite the exposure it received until American beach volleyball player Kerri Walsh — also part of gold-winning duo — used it on her shoulder in China.
The life of Kinesio Taping director John Jarvis has been a hectic run of meetings, interviews and consultations ever since.
“With her wearing almost nothing, it definitely drew attention to the black (tape),” Jarvis said. “They were calling it everything from the spider web to the tarantula, you name it.”
The company’s Web site averaged 1,000 to 2,000 hits a day before the Olympics. It peaked at 400,000 hits, 4,000 e-mails and 1,200 phone calls a day after NBC commentators named the product on air.
“We received reports back from Google we were the second-most Googled term the first three days of the Olympics right behind Michael Phelps,” Jarvis said. “So it’s not bad company to be with, that’s for sure.”
As with many trendy fitness items, the tape soon will be making an appearance on a knee joint near you. But Ferrel cautions it’s not a cure-all. He’s been working with it for years and admits he’s still learning how it helps.
“I think I’m scratching the surface,” Ferrel said. “I think it’s a good product for certain applications. For all applications? No. Sometimes you have to support that joint, you have to compress it.”
What makes Kinesio tape different from your grandpa’s tighty-whitey athletic tape is its wide range of uses, while still allowing the wearer to move and flex. Traditional athletic tape supports a joint with a stiffness that’s more cast-like and has no real uses on injured muscles.
When Dalhausser called on his abdominals to help block three straight shots in the final set of the Olympic gold-medal match, the tape — used in conjunction with massage therapy — helped stop his muscle shy of the point of pain as he stretched out, then pulled forward with the muscle as he attacked.
No pain, all gain.
“The ab’s gotten better, but I still put it on,” Dalhausser said. “It’s more of a mental thing. It’s like when you roll your ankle, even though your ankle’s better, you still throw on a brace or whatever. It’s kind of the same kind of thing.”
Among the first to use the tape post-Beijing was Patty Schnyder. The world’s No. 11 tennis player had a tight abductor muscle going into her U.S. Open quarterfinals match against Elena Dementieva.
“So for a change I decided to try out this tape,” she wrote in an e-mail to The Associated Press. “The normal wrap/support can be a little restrictive with the other muscles and this tape is able to focus on the specific muscle. It took away the pain instantly.”
Ferrel, a member of the AVP Tour’s medical board from Santa Barbara, Calif., treated Dalhausser with the tape in two ways. When applied while the athlete is at rest, the tape’s wavy structure “pooches” or bunches the skin, pulling it away from the muscle and creating space that allows for extra circulation.
During competition, the tape can be used to support or limit a specific muscle or muscle group. It stretches up to twice its length, so a trainer can apply different amounts of tension as needed.
Ferrel, a self-described early doubter of the tape’s therapeutic value, said it works in a variety ways.
“It gives you let’s say that confidence that you’ve got a little more going for you than without it,” Ferrel said. “To what degree? Is it 1 percent, 2-3-4-5-10? Well, I contend that if it’s 1 percent at the Olympic level, that’s a lot.”
The ultimate test of the tape for Seattle Mariners head trainer Rick Griffin is baseball’s 162-game schedule. He encountered the product more than a decade ago while speaking at a seminar in Japan and has used it since.
His biggest success came in 2001 when he used it daily on Bret Boone’s ailing knee. The All-Star second baseman hit .331 with 37 home runs and 141 RBIs. He finished third in the MVP voting and used the tape for the next several years.
“A lot of guys don’t like to put a big bulky wraps on,” Griffin said. “We’ve found that putting the Kinesio tape on hamstring injuries or groin injuries or calf strains takes enough of the pressure away the guys are able to play every day.”
Kinesio Taping sells about 200,000 rolls a year in the U.S. to medical professionals, who most commonly use it to treat lower back pain. Entry into the retail market was in the works before the Olympics. Now, every major pharmacy and sporting goods chain is clamoring for the tape.
http://seattlepi.nwsource.com/othersports/379875_tape20.html
Sep
19
The stability ball is an extremely versatile piece of exercise equipment that is very effective for pain in lower back. Here are several exercises you can perform with this tool to help with lower back pain.
On the Ball: Alleviating Back Pain
18 September 2008
Four out of five adults experience back pain during their lifetime. The problem becomes chronic for five to ten percent of sufferers. Back pain can result from being overweight, sleeping on an uncomfortable bed, or incurring an injury. The best way to alleviate back pain, according to Timothy J. Gray, DO, in his book Back Works, lies in a solid exercise program.
Our body’s core consists of all the muscles in the stomach, the lower back, and along the spine and hips. These muscles work together to maintain a strong trunk and provide a stable base from which movement occurs.
We have no bones in the abdominal area. Because this cavity is supported only by the muscles that cover it, strong abdominal muscles are a must. (They also give the appearance of a smaller midsection.)
The abdominal muscles are a group of four different muscles. One rests in the center of the stomach. Another runs around the stomach, holding it in place and supporting posture. The remaining two muscles cross over each other along the sides, as if they are inserting themselves into our front pockets and back pockets. To prevent back strain, it is important to keep these muscles strong.
According to a study published in Diabetes Care in March of 2005, a twice-weekly workout program decreases abdominal fat in older men with type 2 diabetes. Whenever muscles are challenged to improve, the body’s metabolism speeds up. The faster the metabolism, the more weight loss occurs. This is good news for people trying to remove abdominal fat in an effort to reduce back pain.
A proven tool in strengthening the core is the stability ball. The stability ball activates the core in every movement, creating improved posture, less back pain, and a flatter stomach. Because the stability ball challenges the muscles to maintain their alignment and hold the body upright, its greatest benefit is the balance factor. Using the ball also helps build postural endurance.
Stability balls go by many different names, including fitness ball, exercise ball, and Swiss ball, but they are all the same. Most health clubs have these colorful balls available for use. The manufacturers also vary from those who provide commercial grade balls to those who supply them for at-home users. The main difference between these two is the maximum weight that the ball will support.
It is important to use a ball that is designed to hold your body weight and is appropriate for your height. As a general guideline, for those under 5 feet tall, a 45 to 55 cm ball will provide the correct base. For those between 5 and 6 feet tall, a 55 to 65 cm ball will provide the correct base.
If a ball does not list its dimensions, you can gauge whether it is the proper size by sitting on it. While sitting, the angle of your hips and the angle of your knees should be 90 degrees. If your knees are bent too much, the ball is too small. If your knees are too straight, the ball is too large.
One of the greatest benefits of improving core strength is that the results are seen quickly. After only a few workouts, you will begin to perceive enhanced stability around your spine, which will improve your posture, assist in lifting activities, and reduce back pain.
When you become more attuned to feeling the muscles of your core, you will notice them in your everyday movements, such as turning the steering wheel of your car, closing the refrigerator door, reaching for a book, or rolling over in bed. Another nice benefit of core strengthening is that you will feel like holding your stomach in, which will instantly make your stomach appear to have lost inches.
Exercise Guidelines
- Perform 10 to 12 repetitions of each exercise.
- Begin with 1 set and gradually increase to 2 to 3 sets of each exercise.
- Perform the exercises every other day.
- Keep the neck in line with the spine to maintain good posture.
- Tighten the muscles of your abdomen as if trying to fit into a tight pair of pants.
- Maintain proper breathing.
Sit-Up
Sit on the ball and walk your feet forward until the ball is beneath the small of your back. Place your hands behind your head or crossed on top of your chest (easier option). Press your lower back into the ball. Exhale and curl your rib cage towards your pelvis. Inhale and release to starting position. Repeat for each repetition.
Ab Roll
Kneel in front of the ball. Touch the ball with your legs. Place your hands in a prayer position. Place your fingertips on the part of the ball closest to you. Inhale and roll the ball away from your body, using your arms to guide it. In the extended position, slightly lower your hips towards the floor. At this point, only your hands will be touching the ball. Exhale and roll the ball toward your body to return to start position. Repeat for each repetition.
Jack Knife
Kneel on your hands and knees over the top of the ball. Walk your hands away from your body, rolling the ball toward your feet. Straighten your legs with the ball positioned between your knees and ankles. Exhale and bend your knees, rolling the ball toward your chest. Inhale and release the ball to start position. For an increased challenge, straighten your legs and raise your hips toward the ceiling while rolling the ball toward your chest. Repeat for each repetition.
Leg Lift
Lie face down with the ball in the center of your abdomen. Place your hands on the floor and straighten your legs slightly so your toes touch the ground. Exhale and lift one leg to hip level. Inhale and lower the leg to the floor. Repeat the lift with the opposite leg. Repeat for each repetition. For a more challenging exercise, lift both legs at the same time.
Spinal Balance
Lie face down with the ball in the center of your abdomen and with your hands and knees a shoulder-width apart on the ground. To maintain this position, you may need to adjust the ball size accordingly. Keep your spine in a neutral position by holding your abdominal muscles tight. Slowly raise one arm while raising the opposite leg to hip level. Return to the starting position and repeat, using the other arm and leg. Concentrate on reaching away from your body through your fingers and toes. Repeat for each repetition.
Hyperextension
Lie face down with the ball in the center of your abdomen. Straighten your legs behind your body and press your toes into the floor. Begin with your arms straight out in front of you. From this starting position exhale and lift your chest off the ball while keeping your arms in the same position. Inhale and return to the starting position. Repeat for each repetition.
This core exercise program can be repeated every other day for a maximum of three times a week. Remember to take a day of rest between workouts to allow for muscle recovery. With consistent practice, you will see results within six weeks.
Lisa M. Wolfe has been focused on fitness for the past 18 years. These exercises and more can be found in her book Women with Balls-Using Your Exercise Ball, published through Wish Publishing. For more information or for answers to your questions, visit www.lisamwolfe.com and www.yogaband.com
http://www.diabeteshealth.com/read/2008/09/18/5913.html
Sep
18
Here are some tips to help prevent pain in lower back during a pregnancy.
Health Tip: Pregnancy and Back Pain
Help prevent it
(HealthDay News) — Back pain is a common complaint for pregnant women, but there are things you can do to help relieve the strain on your back.
The American Pregnancy Association offers these suggestions:
- Try doing exercises recommended by your doctor that help strengthen and support your lower back and abdomen.
- Don’t bend over to pick something up. Squat down and reach for it instead.
- Wear comfortable, supportive shoes. Avoid high heels.
- Don’t sleep on your back, get as much rest as you can, and keep your feet elevated.
- Try wearing a support belt.
Sep
17
The Basics fo Pain in Lower Back
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Understanding the basics of pain in lower back is the first step to ensure that it doesn’t stop you short! This video covers how sitting all day and lack of flexibility contribute to back pain.
Sep
16
During pregnancy women experience lower back pain. Lauren Rotation is a dynamic movement to prevent pain in lower back during pregnancy and any other time.
