Low back tight? Pain?
Research shows that massage therapy has several potential health benefits for back pain sufferers, including: Increased blood flow and circulation, which brings needed nutrition to muscles and tissues. This aids in recovery of muscle soreness from physical activity or soft tissue injury (such as muscle strain). Another great benefit of sports & deep tissue massage is how much flexibility can be gained from frequent treatments which again can release a lot of tension and reduce the individuals’ pain.
Techniques such as Soft Tissue Release and Myofascial Release will massively increase flexibility by lengthening the muscles. This is because muscles can actually be stretched and lengthened as they have some plasticity and elasticity.
Looking at the metaphysical aspect, the lower back represents support; financial support, emotional support of family and friends, and support of God or the Universe. The Kidneys are located in this area and Kidney dysfunction results in Fear/Fright/Phobias. A sore lower back may indicate that we have taken on more than we think we can handle. This is a dysfunction, only if it is not the Truth. If we have indeed taken on too much, that would be indicated by a physical trauma to the back and all we need to do is lighten the load. In short, low back pain, generally refers to a lack of trust in the Universe to protect & support. (Financial fears)
#dorsaVi wearable sensors can help identify areas of weakness before an injury happens. @calibr8co is helping #skiers get ahead of injury risks using their Knee modules. Thanks for the feature guys! Are you using dorsaVI in your clinic? Don't forget to tag us or #dorsaVi .
#redisign I spent most of today thinking about this "simple heart pine bench, and completely changed directions. The result being this longer piece of heart pine roof backer is now the seat piece, which makes the two shorts the back rest.
Unfortunately I couldn't finish planing it down tonight because of the noise. So I figured the least I could do is try and stabilize the knots. So I flipped the board over and drilled out the really weak spots and counter sunk the holes. This way there is more epoxy getting into the knot and the end result will be a stronger bond. I didn't fill them up all the way tonight, I will let them cure and then scrape off the high spots and add more epoxy tomorrow. The best part is the smell of heart pine being drilled out, so earthy and strong like a fresh cut Christmas fir.
@theprehabguys is putting out a solid message of science-based movement & strengthening💪exercises. The #physioball 🔴is now widely used from group fitness classes to the physical therapy clinic. Check out this great clip on simple ways to test out the core strength.✅
Humor for the Humerus #12
Wouldn't it be so great if we could put ourselves in the dryer for 10 minutes and come out wrinkle free...and 3 sizes smaller? 🙌
Episode 376: “Lower Level Core Progressions“
In the clinic, not everyone’s core is as strong and coordinated as high level athletes - BUT everyone needs to start somewhere! The most important question you must ask yourself when prescribing an exercise is why - why did you choose that exercise with those specific parameters and modifications? Finding just the right challenge and determining your target tissue should always be considered. .
When targeting the core, you could argue this should always be engaged in every exercise. However, when people are trying to bounce back from an injury or surgery, the body needs to re-learn how to move. Here are some modifications and progressions of lower level core exercises for patients and clients you may be having difficulty with in regards to activating their core, and finding just the right challenge.
1. knee bend to chest using a physioball *push feet into ball*
2. alternating marches *cue person to push other leg into table*
3. 90/90 hold with arm press *push hands into ball*
4. Hand-ball-knee holds with knee extension *don’t arch your back*
*Cues to use with the individual that may help improve the movement*
In my opinion, the most important thing the person must learn (and do well) is breathing while exercising. Forcefully breathing out may help with rectus abdominis activity. Try these out with your patients or clients, tag a friend or colleague who should try using these! #core#abs#lowback
The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune o
Espalda baja.. también trabajas un poco glúteos y parte posterior de pierna. Agrega peso para que sea más intenso el ejercicio 😨👍 ❶15 rep con disco ❷5 libres cortitos ❸ 5 seg estáticos 😎.. ➡️repite 3 a 4 veces.. #natsfit8#gym#ejercicio#lowback#love#fit#eatgood
This pose #ViparitaKarani can have an immediate calming and meditative effect.
@ellemacphersonofficial told @iamwellandgood that 5 minutes in this pose puts her right to sleep. Lying on your back with your feet up against the wall, and arms stretched out wide, focus on the breath for a mind and body wind-down. Adding a bolster helps support and decompress the low back for even more of a release. 📷: @awild_dove
#WelcomeWednesday to Montville PT in New Jersey! They're improving patient care using wearable technology, and have added the Low Back, Running and Knee modules to their practice. Want to learn more about adding #objectivedata from #wearable sensors to your practice? Visit our site through link in bio
Got an achy back?
Digging into the depths of pain science goes well-beyond the scope of this post. And there's experts that are not me better asked if you have a truly complicated issue.
That said, most of the general low back stuff I see can be trained around -- very effectively, I might add -- and in some cases, these ideas I provide you below can help rid you of those aches and pain.
If you take nothing else from this, please take these:
1. Don't do what hurts
2. Do non-painful exercises that train the same muscles/movements that what hurts does.
3. Use amazing technique.
4. DONT DO WHAT HURTS. :-) Not yelling, just making sure you see the repeat. It's important.
1. Single Leg and Arm Exercises
These are core exercises under disguise. Your body is learning to control rotational forces due to the imbalance that occurs when you have a load on one side and none/less on the other.
You also get to train hard with little chance of creating symptoms.
2. Amazing technique
Amazing technique doesn't create problems. And if problems are already there, amazing technique on non-painful movements can hell you feel better.
3. Emphasize core
Not crunches, but exercises that teach the muscles around the spine (plus ribs and pelvis) to prevent unwanted movement are key.
Planks, dead bugs, bird dogs, suitcase carries (and other one arm carries). Anti-rotational chops and lifts as well.
Perform belly down, belly up, half kneeling, tall kneeling, split stance and standing. Train this in all positions.
4. Stop Doing What Hurts.
In case you didn't get it the last two times ;-). I don't want you to hurt -- and you don't have to.
Conventional deadlifts, good mornings, back squats and others are usual suspects when it comes to creating low back issues.
Doesn't mean they're bad, but they aren't for everyone.
5. Try These
These are replacements for exercises listed in 4. They train similar movements and muscles but stress the spine less.
There are other options but these are a start.
Got low back pain but need more clarification? Shoot a comment below if you need and we'll see how we can get you going.