Back pain reduction tips
Back-pain reduction tip #1:
Make sure your client is running on the balls of their feet, not their heels.
Runners injure themselves all the time, suffering calf muscle strain, Achilles tendonitis, patellofemoral pain – and, of course, lower back pain.
Now, a new running technique invented by Russian scientist Nicholas Romanov, "pose running," can reduce injury-causing strain.
Among the pose-running principles Romanov advocates:
Hit the track only with the balls of your feet ... NOT your heels.
Raise your ankle straight up under your hip, using your hamstrings.
Keep shoulders, hips, and ankles in vertical alignment ... and use a short stride.
Back-pain reduction tip #2:
Quick pain relief for ankylosing spondylitis patients.
Ankylosing spondylitis (AS) is a chronic inflammatory disease that can cause pain ... and decrease mobility in the spine.
While there's no cure, an active lifestyle and regular exercise program can help reduce the pain and inflammation.
If you have a patient diagnosed with AS, here's a quick and easy exercise that can help them control their back pain:
1)Stand your patient with their back against the wall and their heels about 10 cm out from the wall.
2)Gently push their shoulders and buttocks back until they are touching the wall.
Hold for 5 seconds.
3)Release and repeat.
Back pain reduction tip #3:
58 seconds to eliminating lower back pain.
Dr. Fin Biering-Sorenson, a Danish spine expert, found that the key to preventing lower back pain is to build up "isomeric endurance".
The ability of the lower back muscles to maintain moderate levels of force ... for prolonged periods... without significant fatigue.
To build up your client's isomeric endurance:
1)Lie them face down on a bench and strap their legs.
2)Their legs should be supported by the bench with their upper body extended over the edge.
3)Keep their upper body parallel to the floor, with their arms folded against their chest, for as long as they can.
4)Repeat this process until they have built up enough endurance to maintain a horizontal position for 58 seconds.
Ref: Sports injury jurnal
Make sure your client is running on the balls of their feet, not their heels.
Runners injure themselves all the time, suffering calf muscle strain, Achilles tendonitis, patellofemoral pain – and, of course, lower back pain.
Now, a new running technique invented by Russian scientist Nicholas Romanov, "pose running," can reduce injury-causing strain.
Among the pose-running principles Romanov advocates:
Hit the track only with the balls of your feet ... NOT your heels.
Raise your ankle straight up under your hip, using your hamstrings.
Keep shoulders, hips, and ankles in vertical alignment ... and use a short stride.
Back-pain reduction tip #2:
Quick pain relief for ankylosing spondylitis patients.
Ankylosing spondylitis (AS) is a chronic inflammatory disease that can cause pain ... and decrease mobility in the spine.
While there's no cure, an active lifestyle and regular exercise program can help reduce the pain and inflammation.
If you have a patient diagnosed with AS, here's a quick and easy exercise that can help them control their back pain:
1)Stand your patient with their back against the wall and their heels about 10 cm out from the wall.
2)Gently push their shoulders and buttocks back until they are touching the wall.
Hold for 5 seconds.
3)Release and repeat.
Back pain reduction tip #3:
58 seconds to eliminating lower back pain.
Dr. Fin Biering-Sorenson, a Danish spine expert, found that the key to preventing lower back pain is to build up "isomeric endurance".
The ability of the lower back muscles to maintain moderate levels of force ... for prolonged periods... without significant fatigue.
To build up your client's isomeric endurance:
1)Lie them face down on a bench and strap their legs.
2)Their legs should be supported by the bench with their upper body extended over the edge.
3)Keep their upper body parallel to the floor, with their arms folded against their chest, for as long as they can.
4)Repeat this process until they have built up enough endurance to maintain a horizontal position for 58 seconds.
Ref: Sports injury jurnal
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