Low Back Pain (LBP) is likely to affect everyone of us at sometime in our lives. It can be scary, painful and depressing. Know how to manage and prevent it from happening again give you the tools to control it.
1: Stretch: I know everyone tells you to stretch. But you don't have to go to yoga for 2 hours a day to get the benefits of stretching. It can easily be done in 1 minute 2-3 times a day. You can set a time for every 1-1/12 hours and stretch. This is a good way to keep from sitting to long and keep the joints moving and lubricated. At first listen to your body and stretch the places that feel the most tight when you stand. Usually hamstrings, shoulders, and low back. After a few days or weeks you should get into a routine that will prevent tension from building up and decrease the future occurrence LBP.
2: Anti-Inflammation: Common over the counter medications could be used, but recent studies have shown that NSAIDS may delay the healing process and have dangerous side effects. A healthier choice to consider is a blend of ginger, turmeric and bioflavonoids. Eat fresh fruits, veggies, lean meats and food rich in Omega 3's. Include Vitamin D3, COQ10 and Alpha Lipoic Acid for healthy cells and immune functions. Avoid foods that promote inflammation such as deep fried foods and processed foods with high sugar content.
3: Stay Active: Balance rest with physical activity. Walking, running, biking, yoga and simple calisthenics can be done on a lunch break to keep your body moving. These can be doubled up with core strengthening exercises such as planks, pushups and crunches to increase core stabilization.
In summer our thoughts turn to South Lake Tahoe’s great outdoors, and pursuits such as golfing, running, cycling hiking, rock climbing and swimming.
Being active can help you maintain a healthy weight, flexibility and good posture, build strong bones, and relieve stress. Recreational activities are a great way to enjoy these benefits while having fun. Whether you pick up a golf club or pound the pavement in running shoes, the important thing is to get moving.
Keep your back in mind, as you gear up for a fun-filled summer. Here are some tips to keep your back healthy as you exercise and enjoy the great outdoors this summer.
1: Warm Up: Before hitting the links or even the back garden, make sure you warm up. Do gentle stretches to limber up muscles and joints before lifting, climbing or swinging that golf club. Give Jennifer a call at Club 100 for advice. http://tahoeclub100.com/
Learn the Proper Technique: Learn the correct technique for your activity, right from the beginning. Poor technique can cause injury to joints and muscles. For example, be sure to kneel, not bend, when lifting. For golfers, take professional lessons to rid yourself of bad habits in your workouts or lifting that could hurt your back. Get in a free intro class at Crossfit 6250. http://crossfit6250.com/free-personal-1-on-1-training/
Maximize Your Flexibility: Maintaining good mobility for muscles and joints will contribute to your athletic ability and help prevent injury. Restrictions in muscle and joint function can hamper your technique and lead to strains and sprains. If you are a runner, take the time to stretch out calf and thigh muscles before hitting the road. Try a class of aerial yoga. http://www.thestudiolaketahoe.com/
Drink Fluids: Drink plenty of fluids before, during and after physical activity. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning. After your work out try brewed Kombucha or Natural Soda at Moon House Brew House. http://www.moonhousebrew.com/index.html
Don’t Overdo It: Don’t do too much, too soon or too fast. Take your time and work up your activity level slowly before pushing yourself too hard. This is especially true if you have been inactive all winter. Training hard is necessary, but recovery needs to be even more important. Take a rest day and enjoy the Lake and Rivers. Check out Ski Run Marina for a relaxing day. https://www.facebook.com/SkiRunMarina
Cool Down: Cooling down after any physical activity is just as important as warming up. Take 20 minutes for a brisk walk or a slow jog, and stretch out your muscles and joints before heading for the shower. Better yet use the foam roller or get a massage with at Holly's Bodyworks. https://www.massagebook.com/South_Lake_Tahoe~Massage~HollysBodyworks
Treat Injuries Promptly: If you suffer an injury or experience pain from your summer recreational activities, ice the area to reduce swelling and inflammation. Topical Magnesium, Pain relieving gel, arnica, ice and rest are always recommended after injuries or repetitive stress. Check out Elevate Wellness. http://www.elevate-wellness.com/home.
Seek Professional Help: If pain persists, consult a chiropractor or health care professional to help you with your recovery. Pain, Prevention, Performance are all affected positively with chiropractic care. Myofascial release and kinesio taping are also utilized with adjustment to create healing in as little as one visit. Give Dr. Josh a visit at www.safehavenchiropractic.com.
Living, Working, and Playing in the Sierra Mountains. Helping to create: Life, Health, and Community.