🏋️♀️It ain’t easy growing another human.
Hit with a small wave of expectant mommy’s with low back pain and even some radicular symptoms in the past 2 weeks. Not totally surprising since about ¾ of all pregnant women will experience low back pain at some point, but it’s not something that they all have to live with. Glad they found their way into PT!👏
Some pre-existing/history of things that can contribute to LBP in pregnancy are: increased parity, higher end pregnancy weights, low back pain prior to pregnancy, and history of hypermobility. Others include the growth of the uterus, poor posture, increased stress and the obvious, weight gain. Then there’s the hormones🤯 And I don’t just mean the ones that makes us want to cry one minute then punch 🥊someone the next, I’m talking about relaxin, which does what it says🏝. Those relaxed ligaments are important for delivery, but at the same time, put one at risk for MSK injuries.
This is a huge contributor to mechanical instability of the whole lumbo-pelvic region. Poor posture, weakened muscles and relaxed ligaments increase stress to the weightbearing joints, primarily around the center of gravity, increasing anterior forces of the ilium on the sacrum. Then the center of gravity changes. This isn’t to scare y’all, I did this 3x and still survived🙋🏼♀️ Some of this is normal while other parts not so much. The good news is, it is never too late to get going on a stabilization program, even while pregnant. While you can’t control so much of the hormone issue, you can tackle strengthening and posture. That’s coming up 🤓
Chimo, age 13. When we first met her 3 years ago she would get muscular back spasms and would sit down every time her lower back was touched for over 4 months. Upon examination we discovered she had a L2-3 spinal injury, that was likely pinching her L3 spinal nerve and causing her hypersensitivity. After her very first chiro adjustment her symptoms completely disappeared and she's been dropping by every few months for wellness adjustments ever since! 😃🐶
In my smartest moments, I know that moment is the very best, all I have and need to want.
In my smartest moments, I know the space in between, the transitions amongst each fractions of space are the elements of momentary momentum that guide us through.
In my smartest moments I don’t need to think of any moment, it’s just there.
This is a regram from @vinnierehab by way of @docjenfit at @themobilitymethod. 💜💜💜 Vinnie is showing us the correct #form for #planks . Note in the first photo his #core is engaged and his #spine is #neutral . You don't want your bum tipping up or your hips dropping down when you plank. Looking up (in the bottom photo) can create #neck#discomfort . #Breathe deeply and evenly and hold while maintaining the correct form. Tip: if experiencing clunking or cracking of the back in this #exercise can indicate #instability . Exercises such as "the dead bug" or a regression of the "bird dog" might be more suitable until those deep #stabilizers are engaging properly.
Learn how to control your spine ✔️
▪️ The deadbug is typically thought of as a rehab exercise, but it can be used in a training setting as well
▪️ It is a great exercise to practice maintaining a neutral and stable/braced spine while moving through the hips. The key is being able to dissociate hip movement from lowback/pelvic movement, which a lot of people find difficult
▪️ To load the exercise and make it a bit more challenging, here are a couple options:
🔹TOP: hold a kettlebell or weight slightly behind you. This will ask more from your core, as you must resist the weight wanting to flare your ribcage up and losing your braced core. Down below, keep the low back flat on the ground. Slowly move your leg out, not letting your low back come off the ground and arch. Repeat
🔹 BOTTOM: this one will really fire your core up. Pull a band over (use a good amount of resistance) and feel your core automatically engage. Hold this position and do your deadbugs in the same manner
Great exercise used to help strengthen the glutes (butt muscles). It is an exercise performed in any gym you can walk into but done without enough attention paid to the details. People tend to over extend the low back effectively taking the abs out of the picture completely and not properly using the glutes.
Now glute bridges are a regressed version of pretty much any lower body exercise whereby the hips have to extend and flex while the abs keep the low back protected against the forces of the hip movement and any other external loads.
I promise you that if you cannot perform glute bridges with great technique that you are leaving yourself exposed to unnecessary injuries while doing your squats and lunges and deadlifts and everything in between. And at the least, you'd just be leaving crazy gains on the table.
Build dat booty with compound lifts like squats, lunges, and deadlifts but first learn how to communicate with your spine and pelvis first with the glute bridge.
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PART TWO of video
Low back pain is a drag at best, and torture at its worst. Sitting is one of the main culprits. .
Sometimes we can’t avoid sitting, but there are lots of times you can! You can be laying on your belly right now as you look through Instagram!😊
thanks to friends @the.wellness.revolution and Dr. Tony for underscoring the importance of counteracting forward flexion early in my teaching career. .