Tag: backache

4 Step Back Solution

February 14, 2016

Got an achy back?  You’re not alone.  Back pain is the number 2 reason for doctor visits, and one of the most common reasons for missed work.

What should you do if your back hurts all the time?  First, check with your doctor to find out whether your back ache is caused by daily habits, muscular weakness, or an accident.

If your doctor tells you there is structural damage to bone, ligament, tendon or muscle, he/she may prescribe medication,  and/or a treatment plan.

If your doctor discovers that the reason for your back pain is muscular weakness, or daily habits, and that participating in regular exercise will help, then you can begin doing exercise.

FOUR STEP BACK SOLUTION

1) Stretch your back with Yoga poses, or Pilates exercises.

2) Strengthen your core muscles, especially the abdominal, and back muscles. Muscles work in pairs. That’s why they should be strengthened, and stretched in equal measure.

3) Avoid sleeping on your stomach.  When you sleep on your stomach, your pelvis tips forward, tightening the low back muscles.  In the morning you’ll wake up with a backache. Instead, sleep on your side, or on your back.

While you sleep on your back, place a pillow under your knees to help stretch your back muscles.  While sleeping on your side, place a pillow between your knees to ease your low back.

4) Practice the pelvic tilting exercise.  This exercise stretches your low back muscles.  Pelvic tilting can be done while standing against a wall, lying on your back, or seated on a chair, or on an exercise ball.

IRENE PORTRAIT picassa blue borderIrene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

 

Pilates Improves Your Posture

April 27, 2013
A Healthy Posture With Normal Spinal Curves

Good posture is necessary for efficient movement. When someone has good posture it means that all muscles are in a balanced state, the spine maintains its normal curves, and the pelvis is in a neutral position.  When these requirements are not met, we experience poor posture.

WHAT MIGHT HAPPEN IF YOU HAVE POOR POSTURE?

  • Backache
  • Headache
  • Stress on bones, joints, muscles and ligaments
  • Muscle injury
  • Pain
  • Postural deformity
  • Bone injury

LIFESTYLE HABITS CAN CAUSE POOR POSTURE

  • Wearing a heavy purse over your shoulder.
  • Low self-esteem.
  • Obesity.
  • Carrying an overloaded backpack, or briefcase.  

    Poor Posture With Misaligned Spinal Curves
  • Slouching over your desk.
  • Sleeping on your stomach.
  • Wearing high heel shoes.

HOW PILATES EXERCISE CAN HELP

Poor posture creates muscle imbalance, meaning that some muscles are strong while others are weak.

Pilates exercises strengthen and stretch the muscles that support your spine, and can help you reclaim healthy spinal alignment.  The goal of Pilates is to bring  the spinal curves into their neutral position.

Copyright 2013 Irene Pastore and Blue Moon Personal Training