Three Home Exercises To Relieve Lower Back Pain

Although it's tempting for them to just lie down, people with lower back pain will find more relief by performing exercises that stretch and strengthen the lower back. 

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The following are three exercises to relieve lower back pain that can be done at home.

1. Pelvic tilt

A strong core prevents postural problems and the accompanying lower back pain. The pelvic tilt is an exercise that stretches, stabilizes, and strengthens the abdominal muscles.

Lie flat with the arms spread towards the sides, palms facing up, knees bent, and feet flat on the floor. Tighten the abdominal muscles until the back is flattened against the floor. Avoid lifting the hips. Tilt the pelvis upwards until there's an arch in the lower back. The tailbone should remain in contact with the floor. Hold the pose for a few seconds.

2. Cat-cow stretch

The cat-cow stretch or chakravakasana increases spinal flexibility.

Get down on all fours, with the knees in line with the hips and the hands beneath the shoulder joints. The neck should be in line with the torso. Exhale, then contract the abdominal muscles, drawing the belly into the back until the back is arched like that of a startled cat. Allow the head to drop towards the chest. Hold the pose briefly. Exhale, then reverse the pose by lowering the belly to the floor and gazing upwards. Hold the pose briefly.

3. Towel hamstring stretch

Tight hamstrings can limit pelvic mobility and stress out the lower back, causing poor posture and pain. The hamstring stretch prevents lower back pain from getting worse by strengthening supporting muscles and improving hip mobility, posture, and lumbar support.

To begin, sit on the floor and loop a towel around the foot. Lie down flat on the floor and pull the ends of the towel while raising the leg until a stretch is felt behind the thigh. The knee must be straight. The other leg should be completely flat on the ground. Hold this position for 10 to 30 seconds, then repeat on the other leg. 

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For more severe cases of lower back pain, or lower back pain that results from trauma, it's best to consult a medical professional before starting any exercise program.

Physiatrists like Mary Kneiser prescribe comprehensive exercise programs designed to strengthen the lower back and relieve pain. Subscribe to this blog to learn more about coping with back pain.

Back on Track: Helping Injured Athletes Regain Physical Vigor

Injuries are constant risks for athletes of every sport. Whether in basketball, gridiron, dirt track racing, or even fishing, the threat of a physical catastrophe looms at varying levels. At the worst case, players are left without choice but to prematurely end their careers and spend the rest of their lives in frustration. Fortunately, physiatrists come to the aid of athletes in accomplishing peak injury-free form.

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Physiatrists work diligently to help injured players bring back the bliss and energy in their life following a massive accident or a dreaded disease that left them bedridden, immobile, or disabled. Through a range of customized programs, proven treatments, and physical exercises, physicians restore a certain percentage of the patient’s original physical state. The process is not easy and requires significant patience, determination, and a positive mindset. There have been cases of players fully recovering after religiously following their physiatrists’ advice.

Sports medicine, a sub-specialty of physiatry, is a dynamic and holistic approach to bringing back the body to full function. It focuses on the performance needs of athletes and the prevention of sports-related injuries. It applies to all types of sportsmen: professional, amateur, recreational or scholastic.

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When athletes regain their physical might, they are more determined to recommence their careers and emerge triumphant. They rebuild their self-esteem, create new realities, and improve their overall relationship with other people. The tragic history of injuries serves as cautionary tale that helps athletes become more conscientious of their actions and more strategic in their competitive approach.

Dr. Mary Kneiser is an expert in treating and assessing physical injuries through different technologies such as Electromyography (EMG). For more about her specialization, visit this website.

Physical therapy and its role in cancer survivorship

Since time immemorial people suffering from illnesses, whether chronic or short-term, have been advised to get off their feet to rest and recuperate. While this is still a sound recommendation especially if moving causes the patient pain or aggravates the condition, studies have shown that physical activity and exercise, under the guidance and advisement of a physical therapist can prove beneficial to cancer patients and survivors.

A fact sheet released by the World Confederation for Physical Therapy mentions that maintaining an exercise regimen during and after treatments has a positive impact on the general well-being of patients and survivors. Chemotherapy and radiation treatments have some adverse side effects on patients, but these are significantly lowered by the inclusion of physical activity in the individuals' routines.

 

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Without exercise, the cancer patient (or any patient who is bed-ridden for long periods of time) may experience trouble with their body functions, muscle weakness, and stiffness of joints. Adding to that, regular exercise can stem some of the problems that may lead to cancer recurring such as obesity.

That said, cancer patients and survivors may not always feel like they have the ability or the strength to exercise, and that's quite understandable since their health was compromised. To that end, physical therapy and rehabilitation can help cancer patients and survivors improve their quality of life by helping increase physical strength, allowing them to care for themselves and manage their symptoms and treatments.

Physical therapists work with the oncologists, occupational therapists, nurses, and nutritionists to keep the cancer survivors healthy by helping them, especially those who are having trouble with their body's movements during and after their treatments, regain control of their bodies. Physical therapists will not only encourage the cancer survivor to get some exercise but also help them decrease feelings of fatigue while raising endurance and muscle mass.

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More than anyone, physical therapists will know which exercise routines benefit cancer patients the most, especially as their abilities will differ vastly from that of a healthier person's, and thus, along with the oncologists and the entire cancer treatment team, pave the way to the survivor living a longer, cancer-free life.

Dr. Mary Kneiser specializes in physical therapy and rehabilitation medicine which she has used to help patients suffering from conditions including cancer, strokes, and chronic pain. To understand more about what a physiatrist does, visit this website.

It’s a marathon: Three ways to prevent running injuries

Running is becoming more popular these days not only because of an increase in health awareness among the public, but also because the activity seems relatively easy to learn and to participate in compared to other sports.


However, one cannot simply grab his or her sneakers and run marathons or even half-marathons. Running is still a demanding sport. Also, like any other sports, running increases the risk of getting injured. Here are three ways to prevent running injuries:


Condition the body … slowly

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Before running, one should warm up by stretching the muscles and the joints to be affected. However, it is important not to overstretch as it can do more harm than good. Moderate stretching already helps a lot. Also, walking before running conditions the mind and body to the arduous task at hand.


After a successful run, don’t sign up too quickly for longer distances or extremely difficult tracks. The distance should be increased gradually. A rule of thumb for most runners is to increase mileage only at 10 percent. That’s how the mind and body can be conditioned to run at longer distances slowly.


Lastly, it wouldn’t hurt to add some strength exercises in between runs or marathons.


Change running form

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Running is not as easy as it seems. Done incorrectly, running can lead to gradual, but serious pains and injuries, especially in the feet, knees, and lower back.


There are proper forms of running depending on one’s size, built, speed, and even foot shape. But the overarching theme of all the forms is efficiency. Not only will it conserve one’s energy, it will also put less stress on one’s body. Getting running advice from a running coach will prove extremely helpful to avid runners.


Change sneakers

Again, the human feet come in different shapes and sizes, plus people run differently. It is important to get the right kind of shoes for the right foot size and shape and the right running style. Who knew that there are so many different running shoes, right? There are shoes with support for the foot with a high arch. There are shoes especially designed for those whose soles land first when running.

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Also, getting the right shoes will help prevent major injuries to the foot, the knees, or even up to the lower back. Again, consulting a running coach can assist in determining the right shoe for the runner.


Dr. Mary K. Kneiser is a physical medicine and rehabilitation specialist who has been accredited by a number of top hospitals. Visit this website for more information about her practice.

Life in the balance: All about addressing balance issues

The art of keeping balance as accomplished by the human body is so intuitive to many people that it is often taken for granted by anyone who isn't a gymnast or acrobat. Balance issues, however, are very real conditions that can severely impair mobility and daily functions.

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Balance disorders are characterized by sudden bouts of dizziness and lightheadedness and of spinning surroundings (vertigo) and are sometimes accompanied by blurry vision and outright disorientation. Side effects include nausea and vomiting.

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As a whole, balance issues often start suddenly and with no obvious causes and are very difficult to diagnose. They are caused by a number of reasons, including arthritis, muscle imbalance and medical conditions such as low blood pressure. The most well known reasons, however, are ailments that affect the organs located within the inner ear. A person's sense of balance is maintained by the balance of fluids in the labyrinth and other inner ear organs that comprise the vestibular system, responsible for keeping a person's head oriented correctly.

These disorders can lead to falls among older adults, which can jeopardize their wellbeing and quality of life by causing serious, often lifelong injuries that are difficult to recover from.

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Treatment usually entails pinpointing the exact cause of the balance issue and treat it. Sometimes this involves medication, while other times the moments of vertigo and dizziness must be coped with, necessitating specialized therapy. In the meantime, patients must clarify with their doctors which activity is safe for them in their current condition.

Dr. Mary Kneiser is a trusted authority in the field of physical medicine and rehabilitation and receives excellent marks from three top hospitals. Visit her website for more on her and her contact details.