A little TLC for your back

According to the American Academy of Orthopedic Surgeons (AAOS), four out of five adults experience significant low back pain sometime during their life. Work-related back injuries are the nation’s number-one occupational hazard, but you can suffer back pain from activities at home and at play, too. The AAOS has developed the following tips to help reduce the risk of back pain when lifting and moving any kind of heavy weight:

• When standing, spread your feet shoulder-width apart to give yourself a solid base of support and then slightly bend your knees.
• Tighten your stomach muscles before lifting.
• Position the person or object close to your body before lifting.
• Lift with your leg muscles. Never lift an object by keeping your legs stiff, while bending over it.
• Avoid twisting your body; instead, point your toes in the direction you want to move and pivot in that direction.
• When placing an object on a high shelf, move close to the shelf.
• During lifting movements, maintain the natural curve of your spine; don’t bend at your waist.
• Do not try to lift something that is too heavy by yourself or that is an awkward shape. Get help. For more information, check out the AAOS Web site at www.aaos.org.

Hip flexor stretch on one knee

Because your hip flexor muscles run across the front of your hip and attach to your lower back, tight hip flexor muscles may be a hidden source of lower back tension. This stretch helps lengthen the iliopsoas (il-ee-oh-so-as) and relaxes your lower back.
To do this stretch, follow these steps:

1. Kneel on your left knee.
2. Bend your right knee, and place your right foot flat on the floor. Make sure your abdominals are pulled in, chest is lifted, and your shoulder blades are down. Check to see if your shoulders are directly above your hips. Maintaining good posture with your upper body allows you to correctly stretch without straining.
3. Inhale and as you exhale, squeeze your buttocks and tilt your pelvis forward so that the front of your hipbones tilt slightly upward. You should feel this stretch in the front part of your right hip.
4. Hold this stretch for 30 seconds or four to five slow, deep breaths.
5. Repeat Steps 1 through 3, bending the left leg and kneeling on the right knee.

If this stretch is uncomfortable on the knee supporting your weight, try placing a folded towel or pillow under your knee as a cushion.
A few do’s and don’ts for this stretch:

• Do breathe rhythmically and deeply throughout the stretch.
• Do keep your shoulders directly over your hips so the front of your hip is lengthened, not shortened.
• Do focus on squeezing your buttocks and tilting your pelvis forward.
• Don’t hinge forward at your hips.
• Don’t arch your back.

The cow and the cat

This yoga-based move got its name from imagining what an old cow and an angry cat look like. Not only does this move help make your back feel better, but also it improves the range of motion in your spine, enhances strength and coordination of the muscles around your spine, and improves muscle awareness in your entire back — all factors that make your lower back feel better and stay healthy.
To do this stretch, follow these steps:

1. Get on the floor on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
2. Lay the tops of your feet on the floor and point your toes back.
3. Inhale and arch your back, lifting your tailbone and eyes toward the ceiling.
4. Hold the stretch for a few seconds, release the position back to neutral spine, and then inhale again.
5. Exhale and contract your abdominals, rounding your back like an angry cat.
6. Hold this position for a few seconds and then release back to neutral spine.
7. Repeat this stretch four to six times.

A few do’s and don’ts for this exercise:

• Do pull your bellybutton toward your spine.
• Do keep the movement in your pelvis and lower back, not in your shoulders.
• Don’t tense up your shoulders and neck.
• Don’t overextend your neck while doing the old cow position.

Lying buttocks and hip stretch, legs crossed

I’ve included this stretch for your buttocks because oftentimes low back pain can actually be caused by a tight muscle that affects the low back area. Tight muscles that affect your back include calves, hamstrings, buttocks, and hip flexors. If these muscles are tight they can pull on surrounding muscles, causing your lower back to overcompensate, creating poor posture and muscular imbalance.
This specific stretch targets your piriformis, which is a muscle in your buttocks that when tight can pinch your sciatic nerve, causing pain. Because all your muscles attach to each other and affect each other, maintaining flexibility in all the areas surrounding your lower back can go a long way toward fighting low back pain.
To do this stretch, follow these steps:

1. Lie on your back with your knees bent and feet flat on the floor. You can perform this stretch lying in bed if it is more comfortable for you.
2. Place the outside of your right ankle on top of your left thigh, just above your knee.
3. Raise your left foot off the floor, inhale, and as you exhale, gently pull your left knee closer to your chest with your hands. Don’t forget to interlock your fingers behind your left knee for support. If it’s uncomfortable to interlock your hands behind your knee, try wrapping a small hand towel around the back of your thigh and use that to gently pull your leg toward your chest.
4. With your right elbow, gently press your right knee away from you.
5. Hold the stretch for 30 seconds, gradually deepening the stretch with every exhalation.
6. Repeat the stretch by switching legs.

A few do’s and don’ts for this stretch:

• Do keep your shoulder blades down and your upper body relaxed.
• Do be patient and let the stretch deepen with each breath.
• Don’t lift your hips off the floor or lean to one side.
• Don’t bounce or force the stretch.

Mini back massage

This stretch is my all-time favorite stretch for my lower back. Because your back is against the floor during this exercise, your back muscles don’t have to work to hold you upright and can now completely relax and let go.
To do this exercise, follow these steps:

1. Lie flat on your back and bring both knees toward your chest, placing your hands under each knee for support.
2. Breathe deeply and slowly rock side to side, feeling the floor against the right and left side of your lower back. This movement should give your lower back a gentle massage. Hug your knees for an extra stretch as you rock side to side.
3. As you rock, hold the stretch for 30 to 60 seconds, depending on your level of comfort.

If for any reason it’s uncomfortable to get to the floor, you can still do this stretch in bed. You won’t feel the massage as strongly, but you will still get a nice gentle stretch for your sore back.
A few do’s and don’ts for this exercise:

• Do breath slowly and rhythmically.
• Do grasp your knees with both hands and pull them into your chest for a deeper stretch.
• Don’t rock your hips so far to each side that you loose your balance. Your knees should only move a few inches in each direction and your hips should never leave the floor.

The tennis ball massage

Sometimes muscles that have been very tight for a long period of time can actually lose the ability to relax on their own, resulting in persistent muscle and skeletal imbalance, nerve impingement, and most likely, chronic pain. When that happens, the only thing that can really help the muscle let go is focused massage. Unfortunately, for most people a good massage is a luxury of both time and money. But don’t despair — one of the most effective methods I’ve found to apply pinpoint massage on chronically tight and painful muscles is both quick and inexpensive. All you need is a tennis ball and an open space on the floor. Two techniques are useful and both are simple. Here’s the first one:

1. Place a tennis ball on a clean, flat place on the floor, and lie down with the ball directly beneath your tight muscle.
2. Lie there and breathe deeply, using your own body weight to apply pressure to the muscle while the increased amount of oxygen in your blood helps to initiate the relaxation response and to wash through the tight muscle and remove toxins.

The second goes like this:

1. Place a tennis ball on a clean, flat place on the floor, and lie down with the ball directly beneath your tight muscle.
2. Move slowly back and forth, gently rolling the tennis ball all around the affected area to mimic the motion of a firm, steady massage. Do this for approximately 30 seconds, and then roll off the tight area to give it a rest.
3. Repeat until you feel the muscle relax.

I do want to give you two precautions with this massage technique:

• Don’t overdo it. Let the muscle relax slowly and gradually. It may take repeated attempts over several days to get severely tight muscles to stop clenching and let go. Aggressive massage can actually bruise the muscle, which just makes things worse and keeps you from addressing your fundamental muscle tension for several days until you heal.
  
• Never place the ball directly beneath your spine. Your spine is made of bones, and bones won’t stretch. They can bruise, though, and be pushed out of alignment, which again will only make things worse. As a program of preventive treatment, keep a tennis ball handy, and stretch out on the floor whenever you feel tightness building up. These measures will keep you out of the doctor’s office and make your next massage all about indulgence, not pain management.

Alternating knee hugs

This exercise is a rhythmic stretch designed to help you gently stretch your lower back and hamstrings while loosening the hip joint. It’s an easy way to slowly get your lower back to release and let go.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Inhale deeply and as you exhale, bring your right knee up toward your c hest, placing your hands behind the knee for guidance and assistance. Don’t hold your kneecap — this can cause pressure on and pain in your knee joint.
3. Hold this stretch for 30 seconds.
4. Lower your leg back to the beginning position and repeat the stretch with your left leg.
5. Alternate right and left leg stretches for eight to ten repetitions keeping the movement slow and controlled.

Try this exercise while lying in bed. If your back is so sore that you can’t get up and down from the floor, the bed makes a nice substitute for the floor.
A few do’s and don’ts for this exercise:

• Do exhale as you bring your knee forward.
• Do keep your neck and shoulders relaxed.
• Don’t bring your knee so far toward your chest that the movement causes your hips to lift off the floor.

Opposite arm and leg extension

This stretch help trains all the muscles of your trunk to work together properly to provide stability and balance, while at the same time enhancing flexibility of your erector spinae and abdominals. Remember, keeping your back strong and flexible is the best prevention against low back problems. To do this stretch, follow these steps:

1. Get on the floor on your hands and knees and lift your abdominals as if your bellybutton is lifting toward your spine, while still maintaining neutral spine. Basically, neutral spine is just maintaining the natural curves of your back (not excessively arched or rounded). For more information about neutral spine. Make sure to keep your shoulders relaxed.
2. At the same time, extend your right arm and your left leg out straight from your body and hold them out about six inches off the floor. Imagine that strings are attached to your hand and foot and that the strings are gently pulling your arm and leg away from each other, not up. You want to have the sensation of lengthening your spine, not shortening or compressing it.
3. Hold the stretch for five to eight seconds, breathing comfortably and normally.
4. Lower your arm and leg and return to hands and knees on the floor.
5. Check to make sure you’re still lifting your abdominals, keeping your bellybutton close to your spine and repeat the same exercise with your left arm and right leg.
6. Repeat the exercise six or seven more times on each side.

A few do’s and don’ts for this exercise:

• Do keep your hips and shoulders level. If your hip of the extended leg is higher than your other hip it may be difficult to keep your balance.
• Do keep your abdominals tight. Lax abdominals may place undue stress on your lower back muscles. Your goal is to train your abdominals and back muscles to work together to support your spine.
• Don’t arch your back.
• Don’t lift your foot or hand above your hip or shoulder.

Stretching is for Everyday!

(HealthNewsDigest.com) - My motto is, "Stretching is for Everyday", and I do practice what I preach. Research has indicated that regular stretching may be more effective in preventing injuries than occasional stretching and a review of 7 out of 9 studies indicates that regular stretching improves sports performance. My motto will continue to be "Stretching is for Everyday" (almost every day, whether we have exercised or not!) and I hope yours will be too (after reading today's tip!)!

Every day we move, bend, sit, walk (crane our necks?) and everyday we repeat the same movements during our day, which can tighten our muscles to cause what we call repetitive stress syndrome. We may even sleep in the wrong position during the night forcing our muscles to work harder to support our spine and hence, wake up feeling tight and stiff.

So, for those of us who stretch occasionally, rarely or never (I hope it's not never!), here is my tip about stretching that I send out at least once a year.

Why is stretching so important?

Stretching increases our flexibility. Flexibility is a component of fitness. When we increase our flexibility, we help to increase our overall level of fitness AND we may possibly increase other aspects of fitness such as muscular strength and endurance (ever have a stiff joint and feel fit?).
Stretching can ease Repetitive Stress Syndrome. This is also called overuse syndrome. Do we sit at a computer? Ever hear of carpal tunnel syndrome, or have we developed poor posture? Stretching the muscles and tendons that become tight from repetitive movements combined with a strengthening program can prevent or help heal these chronic conditions that all of us are susceptible to.

Stretching slows/stops our nerves from firing. Wonder what causes a muscle spasm? Over-firing of our nerves causes the muscle to over- contract. Stretching sends a signal to our nerves to stop firing. This in turn helps our muscles to relax.
Stretching keeps our joints more limber. Each joint has a different degree of movement. This is called " range of motion". For instance, we can bend our knee backward bringing our heel to our butt, and our hip can bend in multiple directions with varying degrees. When we stretch properly, we can maintain an optimal range of movement (otherwise we get stiff, and our function is altered).

Stretching and increased flexibility can help to prevent injuries. When our joints and muscles are limber and flexible with movement through the full range, we have more balance and coordination. When we retain our flexibility, our tendons retain their elasticity which reduces inflammation and "tendonitis" injuries (who hasn't experienced tendonitis?).

Stretching can help us find muscle imbalances. When I first meet a client I assess their flexibility because I can find the muscle imbalances which we all create in daily life or sport activities. Regular stretching can help us to find and lessen these imbalances which can ultimately lead to injury.
Stretching can be a great stress reliever. We can take a time-out from stress by stretching which is a great way to relax. Easy stretches can be done in a chair at our desk when the tension mounts. Add in a little deep breathing to increase our oxygen supply to the brain and may we find ourselves feeling and thinking better.

Do we need a recap? Stretching more often can help us to relieve muscle tension, prevent stiffness, injury and overuse syndromes. It can contribute to balance and coordination and help us to reduce mental stress. We get all this and it feels good too!

Have we stretched today?

Shoulder stand with knees bent

If you’re looking for an exercise for your back that’s a bit more advanced, this stretch is for you. I wouldn’t try this stretch if you’re a beginner because it requires a bit of strength to be able to hold the position, as well as a good sense of body awareness that only comes with experience. With that said, it’s a great stretch for your entire back and neck, focusing especially on lengthening the erector spinae to prevent tightness and injury. Don’t try this stretch if you’re new to exercise or stretching. This stretch is advanced and sometimes controversial, so be sure to follow the steps exactly. Avoid rolling too far back so your body weight isn’t supported only by your neck. The small vertebrae in your neck weren’t made to support the weight of your entire body, so don’t risk any strain or injury to your neck.
To do this stretch, follow these steps:

1. Lie flat on your back on your exercise mat or carpeted floor.
2. Bend your knees and pull them all the way up to your chest.
3. Rest your arms at your sides with your palms facing down.
4. Inhale and as you exhale, press against the floor with your hands, pull in your abdominals, and lift your hips off the floor so your knees move toward your forehead.
5. Lift your hips until your body weight is supported on your shoulder blades.
6. Place your palms against the back of your hips to support the weight of your hips.
7. Hold the stretch for 30 seconds, and then slowly roll your body down one vertebra at a time, using your abdominals to control the movement.

A few do’s and don’ts for this stretch include the following:

• Do support your back with your hands as you hold the stretch.
• Do keep your abdominals tight throughout the entire stretch.
• Do keep your shoulder blades on the floor.
• Don’t excessively flex your neck or bring your chin toward your chest.

Standing pelvic tilts

The standing pelvic tilt helps relieve tightness in your lower back and enhances mobility in the muscles around your pelvis. These muscles include your lower erector spinae, your lower abdominals, and your hip flexors. Done properly, the standing pelvic tilt can help improve your sense of body awareness, which results in better posture and less back pain. This stretch requires the use of a wall.
To do this exercise, follow these steps:

1. Place your back against a wall and walk your feet away from the wall until you can bend your knees so you’re in a slight squat. Your back will slide down a few inches as you walk your feet away from the wall. That’s okay. Just make sure that you keep your shoulders and hips against the wall the entire time. Notice that there’s a slight space between your lower back and the wall. This space is created by the natural curve of your spine.
2. Rest your hands on your thighs just above your knees.
3. Take a deep breath in and as you exhale, slowly tilt your pelvis forward until you feel your lower back against the wall.. Imagine that you have two flashlights attached to the front of your hipbones. When you tilt your pelvis, the two beams of light should point slightly upward.
4. Inhale again and release the stretch by moving your pelvis back to the starting position. As the natural curve of your lower back returns, your lower back will move away from the wall.
5. Exhale and tilt your pelvis again.Repeat the pelvic tilt and release sequence eight to ten times or as many times as feels good to your lower back.

A few do’s and don’ts for this exercise:

• Do hold your abdominals tight. To do so, think of your bellybutton being pulled back toward your spine.
• Don’t try to move your upper body; the movement is in your pelvis.
  
• Don’t straighten your knees because that decreases the range of motion in your pelvis and makes the stretch less effective. Keep your legs in a slight squat position the entire time.