Best Mattresses For Bad Backs
We all know for sure that the best mattresses for bad backs are certainly not soft or outworn mattresses. In fact, generally, we often think of something firm, whenever we are looking for a mattress that will offer the best sleeping comfort. However, although for many years firm mattresses are commonly believed to be beneficial for low back pain, you might need to think again!Read Full blog article
PCOS Obesity Back Pain Help
If you are among those females who are interested in information on insulin resistance weight loss, chances are that you are currently overweight/obese, due to a insulin resistance problem (specifically, an overproduction of insulin), and has been experiencing fertility issues and/or back pain. Because fertility issues and back pain can both create severe psychological, emotional and physical stress, the goal of this article is to provide you with the solutions to your insulin resistance problem.
When our body constantly produces an excessive amount of insulin we are likely to develop diabetes, cardiovascular diseases, back pain , and other medical complications that are partly due to obesity. Based on insulin-resistance research, women with polycystic ovarian syndrome (PCOS) for example, are typically “insulin resistant”. Read full article
What is Lumbago and How is it Associated With Sciatica
What is Lumbago
For those of you who are not familiar with the term lumbago, it’s an acute mid and low back pain radiating down the posterolateral(back of thigh, not in the center, kind of to the side) aspect of the thigh and leg.
Causes of Lumbago
Often, it’s caused by a posterolateral protrusion of a lumbar IV(Intervertebral) disc at the L5/S1 level that affects the S1 component of the sciatic nerve. The clinical presentation may not always be exactly the same, but the onset of acute pain in the lower back is usually a common symptom.
Due to the fact that muscle spasm is associated with low back pain, the lumbar region of the vertebral column usually becomes rigid, causing movement to be painful. With treatment however, the lumbago type of back pain usually begins to disappear after a few days; but if left untreated, it may gradually develop into sciatica.
What is Sciatica
This more popular and bothersome pain, is the pain one experiences in the lower back and hip that radiates down the back of the thigh into the leg.
Causes of Sciatica
This can be caused by several different reasons, such as the following:
See full blog article
Medical Insurance for Chiropractic Care
Based on your diagnosis, your doctor may recommend manual therapy, for your back pain. Although manual therapy is generally performed by health care providers, such as chiropractors, osteopathic physicians, physical therapists, and even though there are times when massage therapist may also perform some deep tissue techniques, your doctor more or less, might refer you specifically to a chiropractor. Go to blog for full article.
Body Inversion May Cause An Elevation In Blood And Intraocular Pressure
For quite some time, many people have been using gravity-inversion devices to hang in the upside-down position with the belief that this maneuver can offer relaxation, facilitate a strength-training response, or relieve lower back pain. Although it’s yet to be demonstrated that inverting the body is of any practical or physiologic benefit, it is now apparent that it can cause a significant elevation in both systolic and diastolic blood pressure.
In one study, of 50 normotensive men and women, body inversion caused systolic blood pressure to rise from an average of 114 mm Hg to nearly 140 mm Hg, whereas diastolic pressure increased from 76 to 91 mm Hg. In addition, these changes continued throughout the 3-minute duration of the inversion maneuver. Such a hypertensive response during inversion at rest in healthy individuals, as well as significant increases in intraocular pressure (IOP), raises concern about the possible consequences of inversion for hypertensive people and the cautiousness of recommending exercise in this position without closely monitoring the blood-pressure response.
normotensive – normal blood pressure (blood pressure is okay – not high or low). 120/80 is considered normal.
Systolic pressure – This is the pressure exerted on the bloodstream when the heart muscle contracts and blood is ejected from its ventricles. In the above reading it would be 120.
Dystolic pressure – The pressure in the bloodstream when the heart muscle relaxes and the chambers get bigger, and blood coming back to the heart fills them. In this case it would be 80.
Intraocular pressure – The pressure caused by the fluid inside the eye that helps maintain the shape of the eye.
Back pain can be very annoying, sometimes debilitating, and often very difficult to treat. While some back pain specialist recommend rest and drug therapy, studies have shown that maintaining normal physical activity has led to a more rapid recovery than the use of drugs, rest, or any specific back-mobilizing exercises performed after the onset of back pain.
It’s believed that the proper application of resistance training for example, provides an excellent means of strengthening the abdomen and lumbar extensor muscles of the lower back through their full ranges of motion. For this reason, it’s better to maintain normal physical activity after the onset of back pain.
Caution in Performing Strenuous Exercises
Both the abdominal and lumbar muscles provide the necessary support and protection for the spine. However, if during weight training for example, exercises are not performed properly, a considerable amount of strain is placed on the lower back, such as when lifting a heavy load with the hips thrust forward and back in an arched position. Pressing and curling exercises performed with excessive hyperextension of the back, create unusually high shearing stress on the lumbar vertebrae.
This pressure placed on the spine can trigger an episode of low back pain. Some Exercise experts are strongly against sacrificing proper execution of an exercise just for the sake of lifting a heavier load or “squeezing out” an additional repetition. They believe extra weight lifted through improper technique will not facilitate muscle strengthening, and it may also result in the precipitation of an injury stemming from improper body alignment or unwarranted muscle substitution.
Why Weightlifting Belts Should Be Worn
One very important word of advice that everyone should adhere to when performing any form of resistance training, is that they always wear a weightlifting belt during heavy lifts(squats, dead lifts, clean-and -jerk maneuvers). This helps to reduce intra-abdominal pressure significantly, compared to when such a belt is not worn. A belt may reduce the potentially injurious compressive forces on spinal discs, during strenuous lifting such as in Olympics and most power lifting competitions.
Researchers concluded that during near-maximal or maximal lifts, a belt should be always worn, and that for anyone who normally trains wearing a belt, they should be extremely cautious about lifting without one. A further recommendation is that at least some resistance training be done without a belt. This will help to strengthen the deep abdominal muscles and develop the proper pattern of muscle recruitment that is required to generate high intra-abdominal pressures when a belt in not worn.
Because back pain usually stems from a variety of reasons, while the nature of certain individual’s back pain may require of them to take pain relief medications or even muscle relaxant and rest — which could be the reason their healthcare providers suggest drug therapy and rest — for others, in particular those whose pain are from poor range of motion due to weak muscles, resistance training could be all that’s needed to help strengthen the abdominal and lumbar muscles.
In regard to the best weightlifting belt to purchase, that’s a matter of personal choice. As to the proper way in which belts should be fitted, some suggest that while you want your belt to be tight, the goal is to be able to get a belly full of air and brace your abs against the belt. They believe that if your belt is so tight that you are unable to take a deep breath, you may want to loosen it a notch.
The Usefulness Of Warmup And Stretching In Preventing Back Strains
In this article I will explain the following:
1.What is Back Strain
2. How Do Back Strains Occur
3. How to Prevent Back Strain
4. Benefits of Warmup and Stretching
What is Back Strain
Back strain is a common back problem often experienced by individuals who participate in sports. It’s refer to some degree of stretching or microscopic tearing of muscle fibers and /or ligaments of the back. The muscle usually involved are those producing movements of the lumbar IV joints, especially the columns of the erector spinae.
Why Does Back Strain Occur
It’s believed that back strain occurs when the vertebral column performs extreme movements such as excessive extension or rotation. If the weight is not properly balanced on the vertebral column, this will place strain on the muscles. In fact, this is known to be one of the most common reasons for low back pain.
How to Prevent Back Strains
Although the importance of warmup prior to engaging in any form of physical activity including weight training is currently a very controversial topic, most back strains and sprains can be prevented with adequate warmup and stretching. It’s as simple as this — you have nothing to lose when you warmup and stretch prior to engaging in sporting events, so why take the risk of injuring yourself?
2.Proper Weightlifting Techniques
Secondly, if you tend to use your back as a lever when you are lifting weight, this puts a great deal of strain on the vertebral column, its ligaments, and muscles, so don’t use your back to lift weight.
When lifting weights in a standing position for example, you can reduce these strains by crouching. While keeping the back as erect as possible, use the muscles of the buttocks and lower limbs to assist with the lifting.
The Body’s Own Protective Mechanism
The back muscles usually go into spasm(a sudden involuntary contraction of one of more muscle groups aimed at protecting the back from further injury) following an injury or in response to inflammation of one or more structures in the back, such as ligaments. These protective mechanisms (spasms) are accompanied by cramps, pain, producing involuntary movement and distortion, and interfere with ones ability to function.
To summarize, although there is little conclusive research evidence to support the benefits of stretching in improving performance and preventing strains, sprains and other exercise injuries, because stretching can maintain or increase flexibility, for this reason alone, it’s highly recommended that you participate in a brief session of adequate warmup and stretching, before weightlifting or prior to participating in any vigorous exercise. It’s also believed that stretching helps to relieve some of the muscles soreness that accompanies the early stages of a weight training program. Finally, many people agree that they feel much better if they stretch before performing any vigorous exercise.
Back Pain Relief Exercises – Things The Beginners Should Know
This article is especially for those who are looking to participate in back pain relief exercises to develop and strengthen their back to prevent the onset of lower back pain or to prevent it’s re-occurrence. As a beginner, there are several important things that you should be aware of before lifting weight to build and strengthen your back.
First, it’s always recommended that before you begin any exercise program that you first see a physician for clearance. Second, always avoid caution, as you can create a problem(back pain)that you were trying to avoid in the first place. There are also other things that you should know, however, in this article, I will be focusing primarily on these 4 things below, as I think they are extremely important:
- Rest between Sets
You should know the amount of reps and sets that you should perform each session; the rest between sets, and frequency of exercise (how often you should exercise the muscles), in order to experience the best result. For this reason, I would like to provide you with these recommendations below, based on weight training expert’s advice.
In general, this depends on which of these goals you are trying to achieve(strength, muscle size or muscle endurance). The size weight will also help to determine the amount of reps you will be able to perform. Hesson, J.L in his book entitled “Weight Training for Life“ for example, suggest the following reps for these three goals:
Muscle Strength (1-5 reps)
Muscle size(8-12 reps)
Muscle Endurance (20-50 reps)
However, when exercising the abdominal muscles, lower back muscles, forearms and calves muscles, most experienced weight trainers usually perform moderate to high reps. Since your primary goals are to strengthen and to a lesser extent develop the back muscles you don’t need to perform 20-50 reps.
When it comes to sets, again, this depends on the size weight you will be using and the number of repetitions you will be doing. Of course, if you are using a light weight(which is highly recommended for beginners), and low to moderate repetition, you will be able to do more sets before muscle fatigue sets in.Thus, the following are recommended:
Muscle Strength ( 4-8 sets)
Muscle Size (3-6 sets)
Muscle Endurance (2-4 sets)
Rest Between Sets
In regard to the time that you should rest in between sets, according to Hesson, J, the amount of rest is determined by your goal, or in other words, what you are tying to accomplish — strength, endurance, or muscle size. Below is the recommended rest time for each objective:
Muscle Strength (2-4 minutes)
Muscle Size (1-2 minutes)
Muscle Endurance (45-90 seconds)
Usually, a muscle requires a period of two to three days rest to fully recover and adopt, before it’s exercised again.
Remember these are just recommendations for beginners or the less seasoned individuals who are about to participate in any back pain relief exercises. For the more advanced lifters, or individuals who are trying to achieve other goals, their approach might be a bit different.
Comments or questions are welcome.