Category: injury prevention

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Back & Neck Pain injury prevention physical therapy for neck and back postural correction

Check Out My New Toy: The Core X!

I attended a spine seminar in Los Angeles several weeks ago. Alex McKechnie, the Sports Performance Coach for the Los Angeles Lakers, gave a lecture on how he performs core stabilization using a device he invented, the Core X.

The Core X is a ingenious device made from two bungee cords attached to four velcro bands. These bands attach to your wrists and thighs, and the tension from the bands automatically causes your core area to fire and stabilize. In order to perform the exercises correctly, the body must resist torsion, load and shear forces.

Exercises can be performed in the functional position of standing, as well as on all fours, on your back and against a wall. Make sure to stay tuned, as I will be sharing exercises on how to use the system.

For more information regarding the Core X System, check out http://bit.ly/kuucFk and if you decide to purchase a product, tell them I sent you!

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injury prevention pain relief physical therapy for neck and back

Back and Neck Pain: It’s the Little Things That Matter

The other day, I saw a client who was experiencing major back and buttock pain. This person had trouble walking, severe difficulty sitting, could barely get in and out of the car, getting into bed was excruciating…just about every movement and position was severely painful.

After I got my client feeling much better (one treatment), it turns out that the back was still stiff and the joints were “stuck.” This person most likely had been operating like this for a long, long time.

After querying my client, I discovered that it was the subtle, little things that creeped up and caused the major back pain. Things like driving without a lumbar support; not being aware of proper alignment for simple yoga moves; performing much more sitting than normal—stuff like that. After thinking about it, my client realized that before the pain started there were signs of slight discomfort and stiffness, but they were not significant enough to do anything about.

In general, back and neck pain are rarely a traumatic event. The pain generally creeps up on you, so if you’re aware of the warning signs, you’re much more likely to do something before it becomes an issue.

If you don’t have great health insurance, you’re going to want to read this so you can stay out of the doctor’s office!

Here are some ways to spot the warning signs that neck and/or back pain are coming to visit:
1. You will wake up with morning stiffness. With the proper sleeping position, pillow and mattress support, you should feel refreshed. If you don’t, you might have to investigate why you’re not feeling great.
2. You will have a little, teeny-tiny ache at the base of your neck or lower back. Pain is an indicator like the light in your car that something is wrong. Pay attention to it.
3. You will notice some type of movement deficit. This can manifest as a loss of range of motion when you look up to the ceiling, turning your head, or raising your arm. This is nearly the first warning sign you must heed!
4. You’re less flexible overall. For example, you won’t be able to bring your knees to your chest in yoga class, or it will take a while to get yourself to your “normal” flexibility.

So there you are. I’ve given you subtle secrets to eliminating neck and back pain. If you’re aware and paying attention to how you move and feel, you’re on your way to living a more pain-free life.

If you have any comments to share, feel free to add them!

If you’ve found this article helpful, please email this on to your friends, family and colleagues; click the Facebook “like” button and “tweet” this out to twitter!

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Back & Neck Pain injury prevention pain relief

Good Body Mechanics: 5 Easy Ways to Ease Back Strain

Today I’m going to discuss how to perform everyday activities while using good body mechanics. The movements will ease the load on your neck and back, and help prevent pain in the future.

1. Getting in and out of bed
Most people curl out of bed, but the safest way is to logroll. Here’s how to do it:
a. Roll onto your side.
b. Bend your knees and allow your legs dangle off the bed.
c. Simultaneously push yourself up into a sitting position, while keeping your spine straight.
d. Reverse the procedure when you transition from sitting to lying down.

2. Getting out of a chair
Most people round their back and stand up. Not only are they straining their backs, they’re missing out on using the powerful gluteal muscles. Here’s how to do it right:
a. Scoot your buttocks t the end of the chair.
b. Place your feet underneath you.
c. Lean forward from your hips and shift the weight into your feet.
d. Straighten your knees and stand up straight.

3. Getting out of the car
Most people swing one leg out of the car while they torque their pelvis and back. Here’s how to do it right:
a. If you’re the driver, move your legs as a unit off to the left. If you’re a passenger, move your legs to the right.
b. Scoot forward on the seat.
c. Get your feet onto the floor and underneath your knees.
d. Lean forward from your hips and stand up, using your arms for assistance.

4. Brushing your teeth (this also applies to washing your face)
Most people bend over at the waist to rinse their mouth. Here’s how to do it right:
a. Bend at your knees and hips, and place your hand on the countertop for support.
b. Hinge forward at your hips and rinse your mouth.
c. Keep your back straight as you stand up straight.

5. Reaching: Do’s and Don’ts
a. Never reach back into the car seat to get your briefcase or handbag. You can strain your neck and shoulder. Instead, place the object in your trunk, as a lose object can be a deadly projectile if you are involved in a car crash.
b. Avoid reaching overhead to lift/place a heavy object. Instead, try to get onto a step stool, and carry the object close to your body before you place it on the shelf.
c. Never reach down and across your body. This is the primary mechanism in which most people hurt their backs.

Next up: Body mechanics for lifting, carrying and standing… Stay tuned!

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ergonomics injury prevention pain relief physical therapy for neck and back postural correction

Ergonomics for Your Work Space…5 Tips For a Pain-Free Neck and Back

If you’ve been following my blog posts, you know I’ve been doing a series that discusses why proper posture is important to eliminate neck and back pain; how to sit in a chair and how to choose the proper chair while you work. Today I’m going to share five tips for creating a body-friendly work space.

1. Get an Adjustable and Supportive Chair: I discussed all the important points here. The chair should have proper adjustments for the legs, back and seat pan. Your feet should be planted flat on the floor. The knees and hips are positioned at 90 degrees. Elbows should rest at 90 degree angles. Make sure you have adequate lumbar support. Make sure the seat pan does not cut into the backs of your legs.

2. The Desk: In most cases, your desk will not be adjustable. This can be tricky, so you’re going to have to get creative and use common sense. You will have to work everything else (chair, monitor, accessories) around this element. Make sure your legs have enough room under the desk. You don’t want to bump your knees into the keyboard tray or desk drawers.

3. Position the Computer Monitor Correctly: This is HUGE. Many times, a badly placed monitor is the culprit of headaches and eye strain. Make sure you’re looking straight ahead at the monitor, and not turning your head to the side. If you need to, prop the monitor up on a few books.

4. The Phone: If you’re on the phone a lot, get a headset! It is too tempting to place that phone in the crook of your neck to take messages, or to do other things while you’re talking. I once worked with a telephone operator who used the phone in this manner, and her pain radiated from her neck, through her mid back, down to the low back and into her leg. She was definitely not a happy camper! If you must answer the phone the old-fashioned way, make sure you bring the phone receiver up to your head.

5. Arrange Your Accessories So They’re Easy to Reach: Repetitive reaching can cause excessive neck and and shoulder strain, as well as carpal tunnel injury, elbow tenditinis and shoulder strain. Place your most-used items, like your supply caddy, within easy reach. Make sure your mouse pad is close by, as well as placing your keyboard tray right above your lap. Place your phone close to the computer if you need to pick up the receiver.

Like these tips? I’d like to hear from you if you have any others! Simply enter your name and email, and I’ll get back to you!