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This is Part 2 out of 5 short videos on Your Journey to a Better Back, and we're speaking about the importance of movement-- it doesn't have to be a new sport or formalized program at the gym. Here we list various strategies that one can easily incorporate at work. [video width="400" height="230" mp4="http://elevation-physio.com/wp-content/uploads/2017/12/Video-2.mp4"][/video]...
Here is Part 1 of 5 short videos on "Your Journey to a Better Back." We're starting with how to sit properly using a lumbar support-- that is key to helping back pain! [playlist type="video" ids="500"]...
Sitting posture is key! We all know it’s not a great thing for the body to sit for many hours every day, so at least have most of that time with minimal stressors on your body. Sit with a supplemental lumbar support so that your spine can easily maintain the natural inward curve in the lower back that is present when you stand. When you correct from the bottom, it helps to align everything higher up. More than that,...
If you're thinking that you're doing well because you do squats at the gym, well...
An interesting article where I both wholeheartedly agree and don't agree: the researchers report that "the best form of exercise is the one that you are going to stick with". Exercise in the form of general movement is generally fantastic, but often there are specific directions/ movements that could actually help repair the problem-- read more If this interests you, you will find the blog from July to be a great read. View original article: www.scientificamerican.com ...
When you’re looking to start back to exercise, whether it’s something you’re looking to return to after giving birth or it’s some new activity, you have to remember that your body is different now.
We’ve all had injuries, either from some sports mishap or when you get tangled in the dog’s leash and fall over. What’s the first thing you do? Reach for the ice. We’ve always known (or thought, anyway) that icing that sprained ankle or swollen hand would be helpful to decrease pain and swelling after the injury. After all, putting ice on restricts blood flow to the area, which helps to numb the pain and keep any swelling under control. Were we wrong all along?
Research on how effective ice is following injury is spotty at best. A 2012 study in The British Journal of Sports Medicine determined that there were no studies that showed the effectiveness of icing after acute injuries. In fact, a 2013 study from the Journal of Strength and Conditioning Research showed that icing actually delayed recovery of muscle damage.
Wait, what?
We’re not talking halitosis here! Breathing is something that happens naturally all day and night, right? Not necessarily. We often think of the “core” as just the abs and back muscles, but really it is the pelvic floor group at the bottom and the diaphragm at the top too. As we take in breath, the diaphragm descends (to allow space for the lungs to expand), the rib cage expands, and both the abdominal wall and pelvic floor relax. When we exhale...
Many people can happily live their lives without ever giving their diaphragm much thought at all. You don’t have to think much about breathing, it just happens automatically. But when you take in air, your diaphragm lowers to allow room for your lungs to expand. It is attached to the lower six ribs, the xiphoid process (bottom part) of the sternum, and the first three lumbar vertebrae. There is also a connection between the diaphragm and the psoas (hip flexor)...
Stop trying to figure out WHY and just get on with it! Of course, pain is not normal-- it’s your body telling you that something is going on. You do need to pay some attention. Most of the time back pain begins for no obvious reason-- you could just wake up with it, or some harmless movement like bending forward to pick something up starts a sudden pain. When this happens, it’s scary. It’s also human nature to wonder what...