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Introduction


Many lower back strains occur during everyday activities, such as while exercising or at work.


Repetitive bending and twisting with your lumbar spine can be one of the reason why you have low back pain.


Strain from heavy lifting, twisting the spine, lifting from the ground, or an item overhead could also cause back pain.


Are you repetitively lifting heavy objects from the floor?


Research has shown that lifting heavy objects from the floor by bending over puts a lot of stress in the discs and the joints of your lumbar area.


Stress is even higher if you have a weak or loose core musculature increasing the risk for further damage.


So, best piece of advice for people with low back pain: Do not bend to pick Objects up from the floor !


I’m still amazed by how many people with low back pain don’t know this and almost every patient we see with back pain does not have the knowledge on how to properly use and protect the lumbar spine.


Lifting Techniques


Many people may know these techniques but they barely used them, why ? because the brain and the body will follow the path of least resistance, which is….. Yes, bending over.


But if you suffer from back pain, Take a few minutes and , like in the videos, practice 10 -15 repetitions of these simple lifting techniques so you can train your brain and joints and get used to do them this way.


In the first video ( top of the page ) I explain two very similar techniques: the Power Lift technique and the Diagonal Squat lift


Power Lift Technique


A power lift is good for lifting Heavy Objects off the floor.


To perform a power lift:

  • Position yourself close to the item with your feet about shoulder width apart

  • Pull in your belly button to stabilize your spine and squat down by bending your knees

  • Pick up the item, keeping it as close to your body as possible

  • Make sure you have a firm grip on the item so it does not slip and avoid twisting your trunk when carrying the object.


Diagonal squat lift


A diagonal squat lift is good for lifting MEDIUM WEIGHT objects from the floor or for lifting objects out of awkward spaces.


To perform a diagonal squat lift:

  • Position yourself close to the item with your feet staggered widely around the item to be lifted

  • Pull in your belly muscles to stabilize your spine and place one foot ahead of the other in a staggered stance

  • Pick up the item, keeping it as close to your body as possible

  • Make sure you have a firm grip on the item so it does not slip and avoid twisting your trunk when carrying the object.



Golfer's Pick Up



The Golfer’s Pick Up technique is good for lifting Light Objects from the floor, like golf professionals do when they have to pick up the golf ball from the ground


Here is the breakdown of the technique:

  • Position yourself close to the item you will be lifting.

  • Reach down with your dominant hand while balancing on your leg.

  • Gently tighten your belly muscles and keep your back straight as you pick up the item.

  • Avoid twisting your trunk throughout the movement.



Conclusion


Lifting from the floor is a necessary skill for our every day activities.


If you have back pain, following the techniques I just showed you, will save you and your spine a lot of unnecessary wear and tear.


As everything in life, you have to get in the habit of practicing these technique so they become natural for you, so start practicing them right now.

#lowbackpain #sciatica #crossfitinjuries #corestrengthening #backpainweston

#westonhippain #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston


Are you having Low Back Pain while playing soccer ?

Do you want to find out what is causing your Back Pain and solve this problems once for all ?




IF YOU ARE



OR READY TO START



GETTING BETTER



CLICK HERE









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Introduction


Is your low back pain keeping you from playing soccer ?  ...

you can't play to your full potential due to back pain ? ...


Chronic Low back pain is one of the most frequent causes of pain in Soccer Players. 


There are many reason why you may have developed pain in your lumbar spine: core weakness, tight hip flexors, weak gluteal muscles, Disc herniations or bulging discs.


Regardless of the cause of back pain, a mandatory requirement for people with this condition is to have a Strong Core  


Following with the patient education series on Low Back Pain, and switching gears to the Back of your Core Muscles, today I will show you how to properly perform these to essential exercises for people with back pain: Bridges and Bird Dogs


Why I Recommend Bridges and Bird Dog Exercises?


Remember we need a strong and solid core to perform daily activities and sports without compromising the lumbar spine.


People with back pain usually abuse of too much Lumbar movement with little Hip participation. The most common problem is excessive Lumbar Extension to compensate for Poor Hip Extension.


Learning how to use more your gluteal muscles and less your Low Back is mandatory for you if you are suffering from Back pain.


In order to disociate between Lumbar Extension ( the bad movement ) and Hip Extension (the good one ) you have to have strong and active Gluteal Muscles and Bridges and Bird Dogs are exceptional at creating Hip Extension limiting Lumbar extension.


Bridges ( Top Video)


Setup and Instructions:

  • Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.

  • Squeeze your glute muscles 5 times before lifting your back to activate them.

  • Tighten your abdominals and slowly lift your hips off the floor into a bridge position, keeping your back straight.

  • Make sure to keep your trunk stiff throughout the exercise and your arms flat on the floor.

  • This exercise properly performed must be felt in the gluteal area and not in your back. If for any reason you feel this exericses in your back area , don't get to the end of the bridge


Bird Dog





Set Up and Instructions

  • Begin on all fours, with your arms positioned directly under your shoulders.

  • Balance your body in one knee and the opposite hand.

  • Do a posterior pelvic tilt to find a neutral position of your pelvis and Tight your abdominal muscles once pelvis is in neutral

  • Straighten one arm and your opposite leg at the same time, until they are parallel to the floor. Hold briefly, then return to the starting position.

  • Make sure to keep your abdominals tight and hips level during the exercise.

  • Don't try to go to far with your raising arm or leg to avoid excessive Extension in Lumbar spine


You can add them to the other two exercises explained on my previous post


#lowbackpain #sciatica #crossfitinjuries #corestrengthening #backpainweston

#westonhippain #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston


Are you having Low Back Pain while playing soccer ?

Do you want to find out what is causing your Back Pain and solve this problems once for all ?




IF YOU ARE



OR READY TO START



GETTING BETTER



CLICK HERE









19 views0 comments
  • Lionel Pannunzio PT / SCS







Introduction


Is your low back pain keeping you from playing soccer ?  ...

you can't play to your full potential due to back pain ? ...


Chronic Low back pain is one of the most frequent causes of pain in Soccer Players. 


There are many reason why you may have developed pain in your lumbar spine: core weakness, tight hip flexors, weak gluteal muscles, Disc herniations or bulging discs.


Regardless of the cause of back pain, a mandatory requirement for people with this condition is to have a Strong Core or Ring of Muscles.


Side Planks


On previous post about low back pain, we stated that the core is a ring of muscles that wraps the spine to protect it for excessive wearing and tear.


We even related core weakness to Chronic Low Back pain and we went further saying that a strong core should be your end goal when recovering or suffering from back pain and we showed you simple exercises to improve the FRONT of the core musculature. 


Today we will focus on the sides of the core and nothing better than SIDE PLANKS  to strengthen these important muscles. These exercises will challenge your side core components like gluteus medius, Quadratus Lumbarum and your abdominal wall.


These are two variations of the same exercises, Plank on Knees and Plank on Elbow.


Plank On Knees




This is the simplest and easiest one, follow by PLANK ON ELBOW which will really


Set Up

  • Begin lying on your side with your knees bent, propped up on your forearm. 

  • Your elbow should be directly under your shoulder.

  • Engage your abdominal muscles and raise your hips up into a side plank position, keeping your knees on the ground. Hold this position, then return to the starting position and repeat.

  • Make sure to keep your core engaged during the exercise. Do not hold your breath or let your hips roll forward, backward, or drop towards the floor.

  • Repeat 5 to 10 times in 1 o 2 sets depending on your tolerance


Plank On Elbow ( first video on top of the page)


This exercises is much more challenging and it's your ultimate goal for a strong side core , so pay close attention to the instructions.


Set Up

  • Begin lying on your side with your feet stacked, resting on your elbow.

  • Lift your hips off the floor so your body is in a straight line and your hips and shoulders are facing forward. Hold this position.

  • Make sure to keep your head in line with your trunk, do not let your hips drop toward the floor, and do not roll forward or backward during the exercise.

  • Repeat 5 to 10 times in 1 o 2 sets depending on your tolerance



You can add them to the other exercises explained on my previous post: crunches and front planks


#lowbackpain #sciatica #crossfitinjuries #corestrengthening #backpainweston

#westonhippain #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston


Are you having Low Back Pain while playing soccer ?

Do you want to find out what is causing your Back Pain and solve this problems once for all ?




IF YOU ARE



OR READY TO START



GETTING BETTER



CLICK HERE









16 views0 comments