Wednesday, October 17, 2012

Spinal Loading Exercises Can Hurt You and Cause More Back Pain





Spinal Loading Exercises Can Hurt You and Cause More Back Pain

Back pain is estimated to affect somewhere between 70 and 80 percent of the population at any one time. Back pain is mostly due disc problems. Your discs are least likely to experience injury when your spine is held in a neutral posture. Neutral posture spreads out the forces imposed upon each disc. Because of disc-related injuries it’s necessary to maintain spinal stability and avoid pressure-modulating movements that add pressure to your spine and exercises that increase your risks for injury. 

Unfortunately, injured athletes commonly attempt to strengthen their midsections by performing exercises that hurt their disc health. There are certain exercises you should not perform to have good disc health. 

Crunches
Crunches are commonly prescribed to those experiencing back pain because they strengthen the abdominal wall and thus the ability of the abs to stabilize the spine and prevent pressure increase in the lower back. While this principle is sound, using a crunch to strengthen the abdominals is not.
Crunches can cause problems for some who experience back pain depending upon which of their discs are affected. The problem with crunches stems from the exercise requiring a rounded spine for proper performance. This type of movement unevenly places pressure upon discs in the lumbar and thoracic spine and can worsen the injuries. Crunches can increase pressure loads on your discs compared to other abdominal exercises. As a result, individuals can experience back pain from using crunches in their exercise program. 

Lower Back Extensions
The lower back extension exercise is commonly prescribed by trainers to prevent back pain; however its performance can easily worsen lower back injuries. Performing supermen exercises, hyperextension exercises or any other variety of rounding to extending spine exercises places uneven forces on the lumbar spine. This force can cause disc injuries to worsen by placing pressure on the nerves exiting the spine
Using large amounts of weight during these types of exercises can cause new disc injuries.

Leg and Hip Lifts
As explained above, crunches have the ability to worsen disc injury because of the increase in pressure that the exercise imposes upon your spine from rounding your lower back. Similarly, many other exercises you may see throughout your gym carry the same potential for injury. As a result, you should avoid rounding the spine during abdominal exercise; doing so lengthens the lever imposed upon the lower back. One example of an exercise that does this is a leg and hip lift where both the hips and legs are lifted into the air when you are lying on your back. This exercise can increase pressure on any discs in your lower back that may be herniated, slipping, or deteriorating.

Spinal Loading Exercises
Exercises that load your spine also should be avoided by some who experience back pain. However, if your discs are not inflamed and you are not in the acute recovery phase from your injury, you may be able to safely perform exercises that load the spine. Some examples of spinal loading exercises are squats, deadlifts, and Olympic lifts, where a barbell is held at or above shoulder level.

Fitworks Corrective Therapy has developed a unique system for safe and effective exercises.  At Fitworks Corrective Therapy you will never load your spine or do exercises that will damage your discs.  In fact Fitworks Corrective Therapy can help eliminate you pain. 

Call today or see my website for more details.
Gary Rumel, Corrective Therapist
801-703-8503


Resources:
http://www.livestrong.com/article/105500-exercises-avoid-back-pain/

Wednesday, October 3, 2012

Gary Rumel


I can help you get out of pain!

The Fitworks technique is not just a pain management program, it's a pain elimination program, designed to improve posture, increase flexibility and loosen muscle tissue, resulting in overall superior health. Even the severest of muscular or skeletal problems can have immediate relief.
 
Gary Rumel, Corrective Therapist
801-703-8503.
 


Saturday, September 8, 2012

What is the best position for sleeping and lying down?







What is the best position for sleeping and lying down?


 No matter what position you lie in, the pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position.

 
 
 
 
 
 
 
  
 
 
 
  • Try to sleep in a position which helps you maintain the curve in your back (such as on your back with a pillow under your knees or a lumbar roll under your lower back; or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest. You may want to avoid sleeping on your stomach, especially on a saggy mattress, since this can cause back strain and can be uncomfortable for your neck.
  • Select a firm mattress and box spring set that does not sag. If necessary, place a board under your mattress. You can also place the mattress on the floor temporarily if necessary. If you've always slept on a soft surface, it may be more painful to change to a hard surface. Try to do what's most comfortable for you.
  • Try using a back support (lumbar support) at night to make you more comfortable. A rolled sheet or towel tied around your waist may be helpful.
  • When standing up from the lying position, turn on your side, draw up both knees and swing your legs on the side of the bed. Sit up by pushing yourself up with your hands. Avoid bending forward at your waist. 

If your back hurts, call today for a free posture evaluation and see what is causing your back to hurt.  801-703-8503.
Gary Rumel, Corrective Therapist

Tuesday, September 4, 2012

What is the correct sitting position?





What is the correct sitting position?
  • Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
  • All three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
Here's how to find a good sitting position when you're not using a back support or lumbar roll:
    • Sit at the end of your chair and slouch completely.
    • Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.
    • Release the position slightly (about 10 degrees). This is a good sitting posture.
  • Distribute your body weight evenly on both hips.
  • Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.
  • Keep your feet flat on the floor.
  • Try to avoid sitting in the same position for more than 30 minutes.
  • At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
  • When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
  • When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back.


Give Fitworks Corrective Therapy a call today to get a free posture evaluation and discover what your posture is doing.
Gary Rumel, Corrective Therapist
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