“Sloppy” Push Up Variations

We all slouch when we sit. A lot. Our spine is meant to move in all directions, so it’s not like rounding the spine forward– or slouching– is bad in itself, it’s just that so many of us do this movement all the time, and rarely put our backs in any other position. Think about it. Sitting at work, sitting while driving and eating, sitting in front of the television or visiting with people– it’s all sustained positions where our lower back is essentially fully bent forward, which is the slouching position. Then you bend forward to brush your teeth, sit on the toilet, reach in the fridge, load the dryer etc.

A great position to get your back out of the rounded forward position to do the opposite is called a “sloppy” push up. This arching of your back mechanically gets the joints of the spine gliding how they are supposed to, yet rarely does in life. It should feel smooth and easy, so if it’s feeling stiff or tight or sore, it’s telling you that you need to work through something. If that soreness continues, see you physiotherapist who can help you get to the point that the arching movement is pain-free.

Check out this video on variations of the sloppy push up, as what you do with your hands and feet dictate what part of your spine bends the most. You can see other helpful One Minute Wellness videos on our YouTube Channel at Elevation Physiotherapy & Wellness.

One Minute Wellness: Sloppy Push Up

This unprecedented time of COVID-19 has many of us working from home, going out less, driving less… basically everything is “less”… except sitting. Most of us are sitting around the house like never before, and most people will be slouching for long periods.

Over time, this can put your lower back in a less-than-happy place, so you can try to prevent that– or help it– by trying this simple move. The “sloppy” push up should not be painful. Ideally it should actually feel like nothing, which is weird to think like that: we generally don’t do movements or exercises that don’t feel like they’re stretching or working muscles. But the thing is that this movement should feel smooth and easy, and you’re trying to keep your muscles relaxed. If it is painful, check with your physiotherapist to see if it is right for you.

Sloppy push ups are brilliant!

One Minute Wellness: Sitting Posture

During this crazy time of COVID-19, Elevation Physiotherapy & Wellness is closed with so many other businesses, and people are at home. Since it is not normal life, many people are probably sitting even more than normally. Research shows that it’s best to keep moving around when you’re sitting and change up your position regularly, but here is a tip to get you out of the slouching position we spend so much time in:

Exercises for Lower Back Pain Are NOT Created Equal!

Elevation Physiotherapy & Wellness :: Exercises for Lower Back Pain Are NOT Created Equal!

Research has shown that people suffering from lower back pain should focus on just two things:  keep moving, and be careful with sitting posture and avoid slouching.  There has been more recent research studying if specific directional exercises are more valuable to get rid of pain, or if general stretching and strengthening around the spine is more effective.

A directional preference is described as when repeated lower back movements in one specific direction (eg. arching the back) demonstrates quick improvements in pain and range of motion that remain better as a result.  This phenomenon doesn’t always happen, but when people’s back pain responds so nicely to repeated movements into one direction, they often progress faster than those who do not demonstrate any directional preference. Long et al (2004) developed a brilliant study where they identified those people who showed a directional preference to a lower back movement, and asked would happen if the person did not continue with exercise in their direction of preference?

 Three hundred twelve people with lower back pain had an assessment to determine who demonstrated a directional preference with lower back movements.  Those who did (n=230) were placed into one of three directional subgroups:  flexion (rounding), extension (arching) or lateral (sideways) preference. Each subgroup was then randomized into a matched (n=80), opposite (n=70), or non-directional exercise program (n=80).   All 3 groups were given education on posture and keeping active as able. For example, if one person showed a directional preference for lumbar extension (arching back) during their assessment, they were then randomly allocated to continue with exercises into lumbar extension (matched preference), or lumbar flexion exercises (opposite), or a third control group of generalized strengthening and stretching exercises of the lower back, hips and thighs (commonly prescribed multi-directional mid-range exercises).

Elevation Physiotherapy & Wellness :: Lower Back Pain Testing

After two weeks, 95% of the people doing the exercises in their preferred matched direction were improved or completely better and no one was worse. Yes, you read that right—95%!!!

This was over four times better than the group performing the opposite movement to their direction of preference (23% better or resolved and 15% reported being worse). The control general exercise group had 45% report they were improved and  15% were worse, but interestingly, 55% of these control group did not feel they were improved despite performing commonly prescribed exercises and general movement.  This study strongly demonstrates how individualized directional exercises can be very powerful to improve or resolve back pain quickly.  One does not have to suffer for weeks or longer to help the source of the problem.  A proper mechanical assessment can determine the proper course of action to help get better, faster… and stay that way!

Reference:

Long, A. et al.. Does it matter which exercise? A randomized control trial of exercise for low back pain.2004, Spine 29(23): 2593-2602