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

www.fitworksutah.com

801-703-8503

Resources:

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

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

Fitworks Corrective Therapy

www.fitworksutah.com

801-703-8503.

 

The Truth About Back Pain

The Truth About Back Pain

It might be a sharp stab. It might be a dull ache. Sooner or later, eight out of 10 of us will have back pain. Back pain is common -- and so are back pain myths.

Myth: Always Sit Up Straight

Okay, slouching is bad for your back. But sitting up too straight and still for long periods can also be a strain on the back. If you sit a lot, try this a few times a day: Lean back in your chair with your feet on the floor and a slight curve in your back. Even better: Try standing for part of the day, while on the phone or while reading work materials.

Myth: Don't Lift Heavy Objects

It's not necessarily how much you lift, it's how you lift. Of course you shouldn't lift anything that might be too heavy for you. When you lift, squat close to the object with your back straight and head up. Stand, using your legs to lift the load. Do not twist or bend your body while lifting or you may hurt your back.

Myth: Bed Rest Is the Best Cure

Yes, resting can help an acute injury or strain that causes back pain. But it's a myth that you should stay in bed. A day or two in bed can make your back pain worse.

Myth: Pain Is Caused by Injury

Disc degeneration, injuries, diseases, inherited conditions and even muskeletol imbalances can cause back pain.

Fact: More Pounds, More Pain

Staying fit helps prevent back pain. Back pain is most common among people who are out of shape, especially weekend warriors who engage in vigorous activity after sitting around all week. And as you might guess, obesity stresses the back.

Myth: Skinny Means Pain-Free

Anyone can get back pain. In fact, people who are too thin, such as those suffering from anorexia, an eating disorder, may suffer bone loss resulting in fractured or crushed vertebrae.

Myth: Exercise Is Bad for Back Pain

A big myth. Regular exercise prevents back pain. And for people suffering an acute injury resulting in lower back pain, doctors may recommend an exercise program that begins with gentle exercises and gradually increases in intensity. Once the acute pain subsides, an exercise regimen may help prevent future recurrence of back pain.

Myth: Firmer Mattresses Are Better

A Spanish study of people with longstanding, non-specific back pain showed that those who slept on a medium-firm mattress -- rated 5.6 on a 10-point hard-to-soft scale -- had less back pain and disability than those who slept on a firm mattress (2.3 on the scale) mattress. However, depending on their sleep habits and the cause of their back pain, different people may need different mattresses.

Fact:  Corrective Therapy

Fitworks Correct Therapy is a natural, risk-free solution to back 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, such as: bulging or herniated disc; neck, back, hip, knee, or ankle pain; scoliosis; kyphosis; lordosis  These painful conditions and more can be treated and have relief within weeks of training therapy, rather than with pain medications, body braces and surgery. After working with hundreds of patients, Fitworks continues to be a safe, effective and long-lasting solution to neck, back, joint and muscle pain across the spectrum.

Information gathered from http://www.medicinenet.com

Gary Rumel, Corrective Therapist

FitworksCorrective Therapy

www.fitworksutah.com

Bone Spurs

Bone Spurs

A bone spur is a tiny pointed outgrowth of bone.

Bone spurs are usually caused by local inflammation. The inflammation stimulates the cells that form bone to deposit bone in this area, eventually leading to a bone spur. For example, inflammation of the ligament that surrounds a degenerating disc between the vertebrae is a common cause of bone spurs of the spine. Inflammation of the Achilles tendon can lead to the formation of a bone spur at the back of the heel bone. 

Bone spurs develop in areas of inflammation or injury in nearby cartilage or tendons. Common locations for bone spurs are in the back, or sole, of the heel bone of the foot, around joints that have degenerated cartilage, and in the spine next to degenerated discs.

Bone spurs may or may not cause symptoms. Bone spurs symptoms include pain, numbness and tenderness if they are irritating adjacent tissues, such as skin, fat pads, nerves or tendons.
Heel spurs have local foot pain, tenderness, and sometimes swelling. This can lead to difficulty walking due to pain at the bottom of the foot with weight-bearing. Sometimes there is accompanying inflammation of the entire bottom of the foot (plantar plantar fasciitis) when the heel spur occurs in the bottom of the heel bone. plan

Spurs in the spine can pinch adjacent nerves to cause numbness, tingling, and pain as well as weakness in the area of the body supplied by the affected nerve. 

Fitworks Corrective Therapy has a solution to help prevent and relieve the symptoms of bone spurs. By building and stretching specific muscle groups, the joints line up gradually for perfect posture and function. A balanced body over time...all done naturally!  

Gary Rumel, Corrective Therapist

FitworksCorrective Therapy

www.fitworksutah.com 

Dangers of Loading the Spine

Dangers of Loading the Spine

Many exercises can load the spine. Loading the spine causes the vertebrae to compress and get closer together.  You run the risk of bulging or herniated discs and wearing out wearing out the disc between each vertebra when you load your spine.  If you already have vertebrae and or disc damage you will most likely hurt more when you load your spine during exercise. It is very important to no load your spine and be safe while exercising.

You will have your back your whole life.  Protect your back and spine now so you can have a pain free life now and in the future.

Below is a list of a few things to do so you don’t load the spine and protect it when exercising:

• Don’t be on all fours, hands and knee/feet (unfortunately it limits what you can do with yoga and Pilates)
• Don’t using free weights or dumb bells
• When using cable weights make sure the weights you are pulling down on are above your head
• When using cable weights make sure the weights your are  pulling up on are below your waist
• Avoid exercises the rotate your spine

Fitworks Corrective Therapy has a safe approach to exercise so you don’t load your spine and protect your back.  Every exercise we do at Fitworks Corrective Therapy is safe.  We also correct your posture so your body moves and performs the way it’s meant to move for optimal performance.  Imagine your body pain free, looking and moving perfect.  Fitworks Corrective Therapy can help you do that.

 Gary Rumel, Corrective Therapist

Fitworks Corrective Therapy

www.fitworksutah.com

Hypermobile Joints

Hypermobile Joints

Hypermobility is more than just a good party trick. Hypermobility is the ability of a joint to move beyond its normal range of motion. It is common in children and decreases with age. Having a few hypermobile joints isn't unusual. In most people, joint hypermobility causes no problems and requires no treatment.  But in some people, hypermobility causes joint pain and results in a higher chance of dislocations, sprains and osteoarthritis. With hypermobility the ligaments that provide joint stability are loose and weak. This increases the risk of ligament injury or strain and can cause pain. 

People with hypermobility may experience many difficulties. For example, their joints may be easily injured, be more prone to complete dislocation due to an unstable joint and they may develop problems from muscle fatigue (as muscles must work harder to compensate for the excessive weakness in the ligaments that support the joints). Hypermobility can also lead to chronic pain. It has also been associated with chronic fatigue syndrome and fibromyalgia.

Symptoms of hypermobility include a dull but intense pain around the knee and ankle joints and the soles of the feet. 

It is important that the individual with hypermobility remain extremely fit - even more so than the average individual - to prevent recurrent injuries. Regular exercise and corrective therapy can reduce symptoms of hypermobility, because strong muscles help to stabilise joints. These treatments can also help by stretching tight, overused muscles and ensuring the person uses joints within the ideal ranges of motion, avoiding hyperextension or hyperflexion. Low-impact exercise is usually recommended for hypermobile people as it is less likely to cause injury than high-impact exercise or contact sports.

Fitworks Corrective Therapy has a unique approach to building muscles around joints to align the skeletal frame reducing risk of ligament injury or stain. By strengthening the muscles around the joints you can reduce the risk of ligament injury or strain that causes pain and problems with hypermobility. 

Gary Rumel, Corrective Therapist

Fitworks Corrective Therapy

www.fitworksutah.com