Most low back pain is primarily caused by the way you move and how you sit. During the day there are ways to do these things that put less stress on your back. Your spine has 24 vertebrae and it is common to think that all the parts move evenly. But certain areas take on more movement than others which are called hinge points. This blog post will give you some techniques and ideas to help remove these hinge points and to start getting you more pain free.
In between the segments of your spine, there are discs that act as little shock absorbers. As you sleep the discs gather water and hold the water so they become more pressurised when you wake up first thing in the morning, this means they are easier to injure. After an hour the pressure decreases to nearly normal so this is why it is extra important to be careful in the morning.
Ways to manage this in the morning:
Don’t bend and round your back when getting out of bed
When brushing your teeth, avoid spinal movement. Try and hinge from the hips. You should feel like you’re gliding your bottom backwards in order to lean forwards. It’s fine to lean one hand on the sink for support.
Try not to be hunched over when putting on shoes and socks
Don’t have your back rounded when sitting down eating your breakfast
Other problems for your back throughout the day are when you try to lift something heavy. If your job requires a lot of lifting it is vital to know how to squat with good form.
To do this you should have your feet at shoulder width. Then keeping your back straight you should move your pelvis backwards and keep your heels down. To practice this if you get a pole or a golf club and held it along your spine touching the bak of your head, mid-back and tailbone, the pole or club should stay touching throughout the whole squat.
Also, when you are walking day to day it is important to do this correctly to reduce the strain on your lower back. So try to walk with your chest up and bring your head back and swing your arms. Interesting fact, walking is 12% more metabolically demanding with your hands in your pockets, this shows how your arms play a vital role in saving energy. Doing this will reduce tension in your lower back and walking can be therapeutic for back pain if you do these steps correctly.
I hope this helps, but if you do suffer from back pain and would like us to have a look at your problem and run through advice to get you pain-free, then contact the clinic today on 0578678904 or book now.
Yours in Health
The Lawlor Clinic: Spine & Sport, Portlaoise, Laois
Plantar fasciitis is one of those phrases that gets thrown around a lot in conversations. But do you know what it actually means? What is the plantar fascia, what causes irritation to it, and how can you prevent and treat the cause of the problem using Active Release Techniques?
What is the Plantar Fascia?
The plantar fascia is not a muscle or tendon, it is actually a connective tissue structure that supports the bottom of the foot. It runs from the heel bone to the toes and lies on top of the deeper muscles of the foot. But it is not the plantar fascia on its own that causes the problem. The fascia works in conjunction with the flexor digitorum brevis and quadratus plantae muscles, both are flexors of the toes.
What causes Plantar Fasciitis?
An irritation and inflammation to the previously mentioned tissues and muscles, to state it very basically! But what causes the irritation? Biomechanical issues in the foot and ankle, tightness or damage in muscles of the feet or calf, sudden increase in activity that is too much too soon, some even say too much sitting around (underactivity) can cause the problem.
But when you do get it, you want it to go away as fast a possible because it can be very painful!
Some common symptoms include:
Pain at the heel or anywhere along the bottom of the foot
Cramping at the bottom of the foot
Pain worse first thing in the morning
How can ART® help plantar fasciitis?
Active Release Techniques ART® is a hands on technique for helping to restore normal function to the soft tissue. So release of the plantar fascia and other contributing muscles in the foot, might be uncomfortable but the results will be noticeable within 3-4 treatments.
Along with ART®, manipulation of the joints in the foot using Chiropractic techniques can help to restore normal biomechanics to help prevent this from recurring in the future. To help speed up the healing process we commonly use Laser Therapy and you will always be given exercises and stretches to do at home.
If you think you might have plantar fasciitis, don’t keep suffering, give us a call today to see if we can help you get on the path to healing!
Yours in Health
The Lawlor Clinic | Spine & Sport, Portlaoise, Laois