|
Avoiding
High-Risk Moments for Your Low Back
 When it comes to your
lower back and injury risk, there are two critical
times when you need to be especially careful. One is first thing in the
morning. Your back is actually swollen at that time. You are substantially
taller, and the discs have extra fluid in them. A careless forward bend or
twist first thing in the morning can do substantial damage to your discs or
other back structures. It doesn't seem fair that such a simple thing,
bending and twisting, something you have done thousands of times before,
can suddenly cause big problems.
The other critical time is after you have been sitting. Long car drives
or airplane trips are especially challenging. In this case, the culprit is
something called "creep." This means that your ligaments and
tendons lengthen into the position that you have been in. Think of sitting
as a bent-forward position, as your legs are forward. The ligaments and
tendons do not provide protection properly when they have been lengthened
by creep. When you first get up from sitting, you are at risk. The longer
you have been sitting, the higher the risk. If you sit more upright, with
good lumbar support, you will have somewhat less risk.
Common Events
That Can Cause Back Pain
|
|
Scenario #1:
You didn't sleep well last night, perhaps from sleeping in an unfamiliar
bed after travel, after sitting too long. You get up, feel stiff, but
ignore it. You sit down in a soft chair to enjoy your morning hot drink.
You get up and get a sudden sharp stab in the back.
|
|
|
Scenario #2:
You get up from sleeping, and sit at your laptop, and get entranced by a
video or article. You end up sitting far longer than you planned. You get
up, and can't completely straighten up.
|
|
|
Scenario #3:
You get up from sleeping, drink your morning coffee, which wakes up your
gut, and you go to bathroom to empty your bowel. You are a bit
constipated, and have to strain. When you get up from the toilet, your
back spasms.
|
|
|
Overnight
sleeping, even a good sleep on your favorite bed, leaves your back
somewhat swollen. Swollen may be an exaggeration, but the reality is that
there is extra fluid in all of your joints.
|
Two Ways to
Minimize Injury/Pain Risk
|
1.
|
Don't bend over immediately after sitting. Sitting, even in good posture, puts you at risk. The
longer you sit and the worse the seat, the more at risk you are. Airlines
are very risky; it's hard to get up and move around because of the tight
quarters, and the minute the plane stops, you bend over and get stuff
from under the seat, or reach up, and twist and lift to get your bag from
the overhead compartment. After a long sit, give yourself at least a few
seconds of backward bending and/or moving around to reset your spine.
Then you can carefully, using your hips rather than your back, bend over
to pick up something.
|
|
2.
|
When you sit, don't slump. Slumping reinforces the risks, makes it more likely
for something bad to happen to your discs or joints or muscles. So, sit
up straight, and keep your back in neutral. Neutral means that you keep a
bit of a lordosis in your lower back, keep the lumbar spine from slumping
forward, stay more upright. This simple action can make a huge
difference. Like any habit, this will require you to "Just Do It"
for a few weeks.
|
Talk to your doctor about these and other high-risk moments for your
lower back and what you can do to relieve low back pain or avoid the pain
altogether.
Read
More
Exercises
to Ensure You're Swimsuit Ready
 The dreaded swimsuit
season is upon us. It's time to see just how much our bodies have changed
over the course of a long winter, which can be an eye-opening experience.
The fitness industry knows how traumatic this can be for you; that's why
every year there are countless new books, diets, videos, and magazines
dispensing advice on how to get in shape for summer. Unfortunately, most of
these "great" ideas involve quick-fix starvation diets and
equipment-intensive workouts that are often difficult to follow.
Inevitably, the weight comes back (with a few extra pounds added) because
these quick-fix programs lower your metabolic set point, making your body
more prone to storing body fat. And that's the last thing you want to do!
So, what's the answer? Well, it's really quite simple and boils down to
one simple word: MOVEMENT! Here are some of the best exercises to ensure
you're swimsuit ready this summer - and every month thereafter. It's a
sample program that's quick, easy and positively invigorating
|
|
3-5
minutes of brisk walking
|
|
|
30
seconds of bear walks, 20 seconds of push-ups (repeat)
|
|
|
30
seconds of spiderman walks, 20 seconds of squats (repeat)
|
|
|
30
seconds of crab walks, 20 seconds of crunches (repeat) 30 seconds of duck
walks, 20 seconds of push-ups (repeat)
|
|
|
3-5
minutes of slow walking
|
Push-Ups:
Perform a standard push-up. If too difficult to perform, put your knees on
the ground or change your angle by leaning against a wall.
Abdominal
Crunches: Lie on your back and raise your legs off the
ground. Grasp hands behind the head to cradle the neck, but do not pull the
neck. Curl up, bringing the knees toward the chest and contracting your
stomach.
Squats:
Stand shoulder-width apart with arms extended in front of the body. Bend
your knees, going parallel to the ground like you are sitting in a chair.
Hold position for one second and return to starting position, being careful
not to lock out your knees.
"Animal
Movements": Each animal walk below works different
muscles and helps with balance, circulation, cardiovascular health,
flexibility, and body toning. Make sure you breathe normally during this
and all animal walks.
Spiderman walks:
These are great for the hips, legs, back and arms. Start in a crouch
position with your feet and your hands on the ground. Bring your right hand
forward. Lift up your right leg and bring it up to meet your right hand.
Make sure you keep your buttocks down; don't lift them up too much. Now
bring your left hand forward. Lift up your left leg and bring it up to meet
your right hand. Repeat sequence.
Crab walks.
These will work your arms, back, and lower body. Begin by sitting on the
ground. Put your arms on the ground behind you and lift up your hips. Walk
forward on your hands and heels, trying to keep your hips as high as
possible. Repeat.
Duck walks.
These will work your lower body like you have never felt. Get into a
squatting position with your hands at your sides. Step forward with your
left foot, then with your right foot. Keep walking like this until you
can't go any farther. Breathe naturally.
Bear walks.
Bear walks will work your arms, back, chest and lower body. These will also
get you out of breath really quickly! Find a large area to do this
exercise. Put all your weight on your hands and feet. Bring your right hand
and left foot forward. Then your left hand and right foot. Keep going.
This is a fun, effective workout that will enhance your physique and get
you swimsuit ready. With additional movement comes greater flexibility, a
leaner physique and more muscle tone. Summer shape-up can finally be an
enjoyable time for physical fitness. (Note: It is highly recommended that
you get full medical clearance for intense physical activity from your
doctor prior to beginning any exercise program.) Move smarter. Move better.
Look better. Sounds like the perfect combination. See you at the beach.
Read
More
The
ABCs of BPA - What You Should Know
 Bisphenol A,
otherwise known as BPA, is a chemical that has been linked to the
development of cardiovascular disease and diabetes. For example, a recent
study, results of which were published in the Journal of the American Medical Association,
found that higher urinary BPA concentrations were associated with elevated
rates of both conditions.
That's important to know because it's been estimated that up to 90
percent of U.S. adults have some level of BPA in their body (as seen from
urine samples), which makes sense (unfortunately) if you consider that BPA
has been used since the 1960s in many hard plastic bottles and to line food
and beverage containers.
According to the National Institute of Environmental Health Sciences,
there are certain precautions that can be taken to protect adults, children
and infants from the potential hazards of BPA, including the following:
|
|
Don't
microwave polycarbonate plastic food containers. Polycarbonate is strong
and durable, but over time it may break down from overuse at high
temperatures.
|
|
|
Polycarbonate
containers that contain bisphenol A usually have a #7 on the bottom of
the container.
|
|
|
Reduce
your use of canned foods.
|
|
|
Whenever
possible, opt for glass, porcelain or stainless-steel containers,
particularly for hot food or liquids.
|
|
|
Always
use baby bottles that are BPA free.
|
For more information about BPA, visit www.niehs.nih.gov/news/media
and click on "Since You Asked - Bisphenol A" on the left-hand
toolbar. Your doctor can also provide information on the dangers of BPA and
suggest safer alternatives.
Read
More
This issue features a number of articles you will want to
share with your family, friends and co-workers. Please feel free to forward
this newsletter to them via e-mail. If you have received this e-mail
newsletter from someone else, you may subscribe
free of charge and begin receiving your own copy.
Unsubscribe
Thank you for subscribing to To Your Health. If you have received
this newsletter in error or wish to unsubscribe,
you may remove your name from our e-mail subscription list here.
Update
your e-mail address
You may update the e-mail address your newsletter is sent to here.
If you have any questions regarding your subscription,
please complete this form at www.toyourhealth.com/newsletterhelp/TYH.
This edition of To
Your Health newsletter is co-sponsored by:
ChiroFind.com - the premiere resource for
chiropractic information for the public.
An abundance of resources including: A Chiropractic Locator
Database, Articles, Links, Discussion Forum & Information about
Chiropractic.
ChiroFind.com
DCTYH@mail4.mpamedia.com
http://www.ChiroFind.com
|
