Monthly Archives: March 2015

Try Yoga for Back Pain Relief

Try Yoga for Back Pain Relief

Try Yoga for Back Pain Relief

Do you have an achy breaky back? Improve your spine health and try yoga! Yoga has been shown to improve chronic back pain and occasional soreness. According to Everyday Health Fitness expert, Jennifer Bayliss, engaging in certain yoga positions can lengthen the spine, stretch and strengthen muscles in the spine and help realign the back to proper alignment.

You don’t have to be super fit to participate in yoga; this ancient practice is for anyone of all shapes and sizes. Yoga promotes a healthy lifestyle, so before you shrug it off, here are five Yoga positions you can try to improve your back health:

downward facing dog

Downward-Facing Dog: This classic pose targets the large muscles in you lower back that help you stand and lift objects. Start by placing your hands and knees on the floor. Then pressing back, raise your knees from the floor and lift your tailbone upward. Hold this position for about 5 to 10 breaths then repeat as desired.

Child Pose

Child’s pose: This de-stressor pose is a great stretch for elongating the spine. Start on all fours; stretch your arms out in front of you, the sit back on your gluten making sure you come to rest just above your heels. Hold this position for 5 to 10 breaths and repeat as many times as desired.

Triangle Pose

Triangle pose: This pose is great for strengthening the muscles in the spine and legs. Start this pose by standing straight with your feet together. Then take your left foot and lunge it back about three feet; make sure to point your left foot is at a 45 degree angle. Next, turn your chest to the side, touch the ground with your right arm and stretch your left arm to the sky. Make sure you keep your feet straight. Hold the position for 5 breaths then alternate sides and repeat the steps.

Upward Facing Bend

Upward Forward Bend: This pose is great for releasing tension in the shoulders while stretching the spine. Start this pose by standing straight, shoulder width apart. Keep your knees loose, hinge at your waist and bend forward reaching for the floor. *It is important to remember that you don’t have to touch the floor, stop wherever you can reach. Hold the position for 5 breaths then repeat the steps.

Upward Facing Dog

Upward-Facing Dog: This pose will engage your spine as well as open your chest. Start this pose by laying flat on the floor with your palms facedown near your ribs. Then with legs together, press the tops of your feet unto the floor and use the strength of your back to lift your chest upward. Hold for 5 to 10 breaths then repeat.

Now you know the poses and the steps, go improve your back! If you suffer from serious back pain and would like to speak with a physician about options, please make an appointment.

* Do not try these poses by yourself; get a partner to assist you.
*If you suffer from severe back pain, trying yoga is not recommend.

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Avoid the Pain on Vacation

6 Ways to Avoid Pain on Vacation

Avoid the Pain on Vacation

You have been counting down the seconds to your vacation. Got your suitcase packed. Hotel is booked, everything seems ready but what about the journey? Have you made plans for how to prevent aches and pains that come along with prolonged sitting?  Whether you’re flying or driving, sitting for hours in a confined space can be uncomfortable. Before you jump in the car or board your flight, keep these tips in mind.

Auto Travel 

1. Avoid leg numbness:

Avoid Leg numbness

After sitting for a long period of time, blood begins to pool in our legs and ankles. Prevent this by doing what are called “ankle pumps.” Just like pressing a gas pedal, ankle pumps move the feet in an up and down motion, which can help blood circulate from your legs back to your heart. This is a great exercise to help prevent swelling in feet.

 2. Take advantage of rest stops: 

Rest Stops

When you’re traveling take every opportunity to stretch your legs. Allowing you body to stretch will promote good circulation after an extended period of sitting.

 3. Posture Matters:

Posture Matters

Good posture is an overstated tip, but the truth is maintaining good posture, while traveling, can help prevent back pain. Use a lumbar pillow while you’re driving to prevent lower back pain.

 

Air travel

 4. Be Comfortable:

Be Comfortable

Dress comfortable for your travels, seating is usually snug so you’re going to want to make yourself as cozy as possible. Tip: Wear socks with plastic treads on the bottom, they provide traction and double as slippers.

 5. Be kind to your back:

Be Kind to your back

Bring a neck pillow. As much as it pains you to lug it around the airport, you will not be sorry you brought it with you. Make sure you maintain good posture as well, it will help alleviate lower back pain.

 6. Keep Moving:

Keep Moving

Force yourself to get up and move around the cabin, Deep Vein Thrombosis (blood clot) is a serious health threat for those on long flights. Take every advantage to keep the blood circulating from your feet back to your heart. If you have a layover, don’t sit, walk around the airport until time to board.

Be proactive while you’re traveling to keep those nagging pains at bay.

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