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6 Things to Do in Phoenix Without Back Pain
6 Things to Do in Phoenix Without Back Pain
6 Things to Do in Phoenix Without Back Pain
Glendale, AZ
623-486-3333
6 Things to Do in Phoenix Without Back Pain
6 Things to Do in Phoenix Without Back Pain
6 Things to Do in Phoenix Without Back Pain
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Back Pain

6 Things to Do in Phoenix Without Back Pain

6 Things to Do in Phoenix Without Back Pain

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Phoenix is home to many picturesque places and fun things to do.

From amazing and challenging hiking trails, attractions to visit with the kids or grandkids to parks that offer a range of different activities.

There’s something for everyone.

Living in Phoenix means you can walk and hike through mountain ranges, see beautiful scenery and nature and spend the day learning something new.

But if you’ve got back pain – then it becomes almost impossible to enjoy all that Phoenix has to offer.

Just last week I had a patient call the clinic telling me their back pain had “flared up” AGAIN!

It’s not uncommon that we hear these flare-ups mean activities and family days out have to be put aside for another day…

…until their back pain goes away.

It’s unlikely it will go away alone, and even if it does, it usually means it will flare up again.

Anyway, here’s 6 great things to do in Phoenix (that many of our patients have told us they can’t do because their back is so bad, they’re scared it will put them out).

 
 

6 Things to Do in Phoenix Without Back Pain

Thunderbird Conservation Park

This one is ideal for those who love to be active and do different activities.
You can picnic with the whole family and just relax…
…or you can hike, go mountain biking and go horse riding if you’re feeling particularly active.
There are 8 different trails to hike along, from easy to moderately difficult, so there’s an option for everyone in the family.
Be sure to watch out for wildlife including coyotes, mountain lions, turtles, and owls.

 

 
 

6 Things to Do in Phoenix Without Back Pain

Desert Botanical Garden

The Desert Botanical Garden is an experience anyone can enjoy.  Take an opportunity to learn and enjoy the beautiful desert plants and gardens we have in the valley.  There are 5 beautiful trails with exhibits and activities along the way.  Don’t miss out on the Garden’s Fall Music Concert Series or the Fall butterfly exhibit and their famous Fall Plant Sale.

 

 
 

6 Things to Do in Phoenix Without Back Pain

Phoenix Zoo

Here’s one that is ideal to do with the kids or grandkids.  Don’t fret, there is a splash pad if you find yourself getting warm:)  Take a few hours and enjoy the beauty of animals and their habitats.  There are over 1,400 animals and 2.5 miles of walking trails.

They have plenty of events and activities scheduled in the upcoming months.

 

 
 

6 Things to Do in Phoenix Without Back Pain

South Mountain Park

South Mountain Park is perfect for those who like to be more active and adventurous.

With 51 miles of primary trails allowing horseback riding, mountain biking, and hiking.

You can even visit Mystery Castle which is just in the foothills.

Hiking provides beautiful scenery to admire, which you can never get enough of.

 

 
 

6 Things to Do in Phoenix Without Back Pain

Musical Instrument Museum & Phoenix Science Center

Now, I’ve put both of these together because being indoors during the cooler weather isn’t for everyone, but it’s something that is definitely worth doing!

The Musical Instrument Museum is the largest museum of its kind.

As well as having over 15,000 different instruments from nearly 200 countries and territories, they also have an Experience Gallery so the kids/grandkids and even yourself can try your hand at playing a new instrument

The Phoenix Science Center has over 350 permanent exhibitions along with nationally traveling exhibitions.

Their permanent exhibitions are hands-on experiences, meaning everyone can stuck learning something new.

 

 
 

6 Things to Do in Phoenix Without Back Pain

Camelback Mountain

As the majority of you will already know, it’s one of the most prominent landmarks of the Phoenix Metropolitan area.

There are two main hiking trails for more experienced hikers.

If you prefer something a little more active, The Praying Monk is ideal for rock climbing.

Reaching the summit is rewarded with views of the valley that are unmatched.

 

 
 

If you’ve got back pain – a bad back that’s flared up has come on out of the blue, or if you’ve been suffering for a while that it’s just become a normal part of your daily life – that doesn’t have to be the case.

Here’s a free tips guide that you can start using as soon as today, to help ease your back pain quickly, visit here to download it

6 Things to Do in Phoenix Without Back Pain

Why You Need To Drink More Water To Help Back Pain

The Top Four Causes of Low Back Pain

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There you are, going through life pain-free and doing all of the things that bring you joy in life. Playing a round of golf with your friends, running around with the grandkids, going for a bike ride with the family, or even tending to your garden.

Then unexpectedly, something feels off with your lower back.

You might even start to tell yourself that it’ll go away on its own eventually.

Many of my patients that begin to experience low back pain tell me that at first, they thought it was something simple like they had just slept in an awkward position that night. But as it worsens over time, they’re dumbfounded as to what is making them suffer from such bad back pain. There is no explanation and more often than not, people suffer from the pain longer than they should.

It’s important to know the common reasons as to why back pain occurs because, at one point or another, we will all encounter it. Having the knowledge about what causes back pain will allow you to take charge of the pain instantly so it doesn’t worsen over time.

1. Overuse

Your lower back muscles may just be aching from years of overuse.

2. Have You Suffered Back Pain in the Past?

Experiencing back pain in the past and thinking nothing of it, can cause the damage done to build up over time. It may lay low for a while and finally decide to appear at a time where you may not be as active as you used to be.

3. Do You Sit a Lot?

Sitting for a majority of the day, such as in the car or at work, can lead to bad posture. Slouching while watching T.V., sitting at your desk, or even sleeping in a funny position can all cause your back to ache.

4. Are You Left Doing All of the Housework?

Constantly bending down to clean the floor or pick up after the kids or grandkids can take a toll on the lower back. Even bending over for a long period of time to garden can cause the pain to build up until one day it becomes unbearable. Or doing laundry! Do you fold laundry on the floor or have front-loading washing machines that require you to bend and twist repeatedly to load it?

To be honest, the list can go on and on. But for the most part, the root cause of your low back pain rarely strays from the four causes I’ve listed above.

Low back pain is inevitable, but an active on-the-go lifestyle can certainly prolong and even decrease the chances of this pain surfacing, decreases the intensity of flare-ups, and even help you recover faster.

Luckily, there are techniques that can be done to reduce and even eliminate this back pain. Two exercises that I recommend to all of my back pain patients are the Pelvic Tilt and the Lacrosse Ball Stretch.

Have back pain? Click here to learn more about an at-home low back pain program.

Pelvic Tilt

The pelvic tilt exercise helps with back pain in many ways. Its main goal is to strengthen the lower abdominal muscles and stretch the lower back, or “lumbar spine”. Now you may be thinking, “My back is in pain, why are you targeting my abdominals?”. Well, this is a great question. Strengthening the abdominal area helps to relieve the tension placed on the low back, aiding in relaxation. But just like any exercise, proper form is necessary in order to receive the maximum benefit and to avoid injury.

To perform this exercise, lie face-up on the floor with your knees bent. Try doing this either on a rug, carpet, or a towel for some extra cushioning and comfort. Flatten your back against the floor by tightening your abdominal muscles and slightly bending your pelvis up. Hold for ten seconds and try performing it ten times.

Self Mobilization for Lumbar Spine

Self-mobilization allows us to loosen up the tight muscles in our lower back.

To perform this stretch, lie on the floor on your back again. If you have a lacrosse ball, great! If not, a tennis ball will work just fine. Place the ball underneath your lower back, between your back and the floor. Now begin rolling the ball in a side-to-side movement, perpendicular to the spine. Perpendicular movement is key because that’s the way the muscle fibers run. This should be a controlled movement and can be done on either side of the spine as you please. This exercise serves to release pain and tension built up in that low back, so you can do about your day without experiencing the pain. For the maximum benefit, perform this technique for two minutes on each side.

As we reach the ages of 40, 50 and most definitely 60, the extremely strong lower back that we had when we were younger clearly isn’t the same anymore. Muscle and strength loss is a normal progression of aging. But watching out for the signs and seeking help immediately will guarantee that the pain will cease quickly, so you don’t have to suffer for years to come.

Statistics show that at least 8 out of 10 people will suffer from a bad back during their lifetime. Chances are if you’ve suffered from low back pain for longer than 17 days, it isn’t going to go away on its own. Seeking help from a physical therapist instead of resting and taking painkillers will give you the permanent relief that is needed.

I have created a free report in which you’ll find 9 ways to reduce back pain without the use of painkillers:

The Top Four Causes of Low Back Pain

Why You Need To Drink More Water To Help Back Pain

Why You Need To Drink More Water To Help Back Pain

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From drinking it and swimming in it, to the ice that reduces our swelling, water is all around us. As a matter of fact, it basically is us.

Water makes up around two-thirds of who we are and influences every single process in our body. This probably explains why we feel a whole lot better when we drink enough of it.

Now, you might be aware of the many ‘tips and tricks that are out there about ‘how to avoid a bad back’ and ‘how to relieve the pain’. But, have you ever heard about drinking more water to help with all of that?

My guess would be probably not!

I understand that it might sound too simple to make a difference, but dehydration really can be one of the culprits of back pain. It can even contribute to why back pain stays around longer than it needs to.

Let me explain…

As I stated above, water affects every organ and cell in your body, but it also plays an enormous role in the health of your back and spine.

In between each section of the spine (the vertebrae) lies a disc. Well, these discs are mainly made up of water. During the day when we’re standing up, the discs slowly become dehydrated. At night, when we’re lying down, they rehydrate themselves again (as long are there is ENOUGH water in the body!).

If there’s not enough water in your body, then this isn’t ideal for your discs and, eventually, this lack of water can cause pain, swelling, and even more problems later on.

Just like a car engine needs to keep lubricated to run properly, your body needs water for your joints, organs, and muscles to function properly.

Do you see why your water intake is so important now?

We all know it is! Just not many of us knew that without enough of it, back pain can creep up and stick around for longer.

Let’s take a look at a few things so you can start living a life with less back pain:

  • 1. Signs that you are not drinking enough water, so you can start drinking more of it!
  • 2. What you can expect when you start drinking more water.
  • 3. Helpful tips to help you increase your intake!

Let’s dive in…

Signs That You’re Not Drinking Enough Water

How do you really know?

Well, the most obvious is feeling thirsty. But here are some less obvious signs to watch out for:

  • Feeling tired
  • Dizziness
  • Dry skin and lips
  • Headaches
  • Constipation
  • Mood swings
  • AND….Joint pain!

The list goes on. But one of the best and most reliable signs is to check your urine. If it’s dark and not a light yellow color, get more water in your system!

What You Can Expect When You Start Drinking More Water…

You already know that water is great for you. But after a few weeks of drinking more of it, what benefits can you expect to see?

Less soreness in your back for one.

You’ll feel healthier, your eyes may not feel as tired and you’ll feel more alert!

Additionally, water can help you lose weight (if that’s something you’re wanting to achieve), leave your skin looking more clear and you’ll have a natural glow!

You may even find that you don’t need to reach for that fourth cup of coffee because you feel much more alert.

Click here to learn about an at-home low back pain program!

How Can You Increase Your Water Intake

Besides using a bigger glass to drink your water with, here’s a few tips that might work better for you. I’ll start with my favorite- drinking a glass of water right after waking up.

Before I go to bed, I make sure to place a glass of water on my bedside table. That way, when I wake up in the morning, the first thing I see is a glass of water right next to me.

It’s a great feeling knowing that I’ve already consumed almost 15% of my daily water intake before my day has even started. Give it a go! After a week or two, it’ll be a new habit and you’ll feel more energetic for it.

Another way you can increase how much water you drink is to switch it up.

I get it, water can get boring. But it doesn’t have to be!

Switch off between still and sparkling water or add lemon, cucumber, or other fruits to your water. Experiment with it and try to find something that suits you. You could even make your own lemonade or mix it with fruit juices.

So there you have it. Did you have any idea that water played such a huge role in your joint health? Don’t let another day go by of being hydrated. Now you have simple tips to help you drink more water each day.

P.S. For more back pain tips like this, click below to download our FREE tips report with quick and simple tips to help ease low back pain:

 

Why You Need To Drink More Water To Help Back Pain

Can You Exercise With A Bad Back?

Can You Exercise With A Bad Back?

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Let’s talk about if it’s safe to exercises with a bad back…

Last week one of my patients came to me with a question, and it’s one that we get asked often:

“Is it OK to exercise when my back is hurting? I just got into a routine of going to the gym and working out 3 times a week, I really don’t want to stop…”

I understand the frustration, but I also know that the thought of doing any movement at all when you’re going through pain might feel a little scary.

You don’t want to run the risk of aggravating it anymore, just in case, it turns into something more serious.

You don’t want to go “too hard” in the gym in case you pull another muscle.

And you don’t want to take up one day to find that you can no longer roll out of bed easily, go for an evening walk or even drive because what you did made it worse.

But don’t let that worry you too much- that’s rarely ever the case!

An aching lower back doesn’t mean you’ve got to be stuck at home with heat and ice packs until it magically disappears.

Can not exercising make my back pain worse?

You CAN keep moving! In fact, not moving at all can make your back pain worse!

Here’s why…

If you suffer from lower back pain that comes and goes, gentle walking paired with exercises designed specifically to improve lower back strength can make a big difference.

Walking is a completely natural movement that keeps your joints mobile and muscles working- even those in your feet, legs, hips, and toro- which play an important role in keeping the muscles in your back that hold you upright, strong.

Stretching combined with walking will improve your back strength, flexibility, and posture, which in turn, can help stop back pain from creeping up on you when you least expect it. It can even reduce the amount of pain you feel so it can stop getting the way of your day.

Is it okay to exercise with a bad back?

So here’s the important question to answer now that you know it 100% is O.K. to exercise even if you’ve got a bad back…

What exercise can you actually be doing? Because of course, too much exercise or strenuous exercise could make it worse or keep it hanging around longer.

Introducing Yoga.

Even though there are some false beliefs around Yoga, like “you’ve got to be flexible etc., etc… you can ditch those because it’s for everyone!

Let me tell you why- Yoga helps build strength.

Yoga requires you to concentrate on specific muscles in the body while holding poses- many of which improve back strength. When these muscles are stronger, your back pain can be greatly reduced and is less likely to affect you as badly as it once did.

Yoga not only strengthens but also relaxes the body and reduces any tension in stress-carrying muscles (a.k.a your back!)

watch this video to see yoga for back pain.

For people with lower back pain, stretching is crucial. Stretching the muscles in your legs actually helps to increase the range of motion in your hips. This takes the stress off of your lower back- which in addition increases blood flow, allowing nutrients to flow in, taking care of the muscles in your back.

It’s also one of the best forms of exercise to maintain and improve a healthy posture. Great for your bad back and can stop back pain in its tracks! Not to mention that it feels great when you can walk around confident and tall.

So there you have it, gentle walks and yoga.

Both of these will help you gain back the strength in your back so that you can return to doing the exercise you love the most.

If you want tips to ease back pain, here’s a free special report with 7 top tips to keep active with less back pain, just click below for your free copy:

 

Can You Exercise With A Bad Back?

How To Fly With Back Pain

How To Fly With Back Pain

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If you’re heading on vacation anytime soon – or making plans to do so – one of the things to consider is the effect that flying can have on your back.

Why does my back hurt when flying?

Cramped legroom, uncomfortable seating, and being confined to a small space all contribute to lower back pain during and after a flight. Not to mention lifting luggage in/out of trunks, overhead compartments, and out of baggage claim!

And when a substantial 88% of people experience increased back pain following a flight, I wanted to share 3 simple tips that will help support your back and make traveling a lot more comfortable when jetting off on your holidays…

Tips to Flying with Back pain

First off, if you’re going on a long-haul flight – schedule your flights carefully.

Flying is the trickiest part of traveling for many people with back pain; being stuffed into a cramped seat for hours on end can leave you feeling crippled.

Some people like to minimize their time in the air by booking direct flights whenever possible, which also helps reduce the number of times you have to lift your carry-on into the overhead bin too!

So, if you’re on a long-haul flight, and you’re spending 5+ hours in the air, try to find a direct flight to minimize travel time and be sure to get up plenty of times, or stand at the back for most of it when your seatbelt sign is off.

This next tip might seem self-explanatory, but when we’re seated on a flight – how often do we get up and move?

Unless you sleep well on planes and plan to nod off for the entire flight, you’ll probably want to request an aisle seat for your journey. This will allow you to easily stand up frequently and move around the cabin without disturbing your seatmates.

Plus, sitting too long in the same position causes tightness and pain.

You can do some simple stretches in the back of the plane, and if you’re unable to get up, you can do some stretches in your seat such as neck rolls or raising your hands high above your head for a good stretch.

Next, are you taking a carry-on case? If so, do your best to pack light.

Have chronic back pain? Click here to check out a low back pain at home program.

Every extra item you squeeze into your case is one more thing you’ll have to hoist up into the overhead bin or drag through the airport.

Make it easier on yourself by packing less and checking in any bags you know you won’t be able to lift easily over your head.

This same advice applies for when you reach your destination too – when you’re out exploring, take a small backpack that distributes weight evenly rather than using a shoulder bag that places unnecessary pressure on one side of your body.

If you must carry a single shoulder bag, switch it regularly from one side to the other throughout the day to make it easier on your body.

How To Fly With Back Pain

Tips To Help Alleviate Back Pain While Driving

Tips To Help Alleviate Back Pain While Driving

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If you drive fairly long distances to and from work every day, if your job requires you to drive long hours, or, if you’re the designated driver in your family – it’s likely you’ve experienced back pain.

In fact, around 30-60% of drivers report having back pain at some point in their life, and a lot of the people we see at the Preferred Physical Therapy come to us in pain as a result of spending 30 minutes plus on the road, almost daily!

But why does something as simple as driving trigger back pain when it’s not exactly strenuous?… Well, driving for long periods of time exposes the body to many different forces such as acceleration, sudden stops, and most notable vibrations from the road – and it especially affects those of us who drive larger heavy vehicles for hours at a time!

Have back pain? Click here to learn about an at-home low back pain program.

Driving also involves the use of your feet to control the car’s pedals which means they are not used to help stabilize and support your lower body as they normally would when you’re sitting.

So it’s no wonder why a combination of these factors as well as the inadequate design of some vehicle seats can cause back problems for many of us.

Because back pain can make driving unpleasant (and in some cases, unbearable!) I put together a list of tips to help make your next journey as pain-free as possible.

Here are 7 tips to help you…

 

1. Get Comfortable Before You Set-Off

A small irritation can quickly grow into an unbearable pain, and if you’ve got a long journey ahead, or even if you’re just in the car for 20 minutes, this can make your journey unpleasant and likely to affect the rest of your day.

So, before you set off, take a few moments to settle into a comfortable position. Check your mirrors, adjust your seat – this is particularly important if you share your car as these may have been changed by another driver and you don’t want to strain your body or have to turn awkwardly when driving which places strain on your neck and upper back!

 

2. Adjust Your Mirrors

Making sure your mirrors are in the right position is especially important so you don’t have to move or twist to see out of them properly.

As a general rule, you should only have to move your eyes to be able to see out of your mirrors.

Tip: Adjust them while sitting up straight – then if you begin to slouch you’ll lose vision in the mirrors, which will act as a reminder to sit up.

 

3. Use A Towel For Support

For additional support while driving – roll up a towel and place it behind your lower back. Car seats don’t often support the curve of your back. By using a towel you’ll help yourself out by maintaining good posture, making back pain a lot less likely to creep up.

 

4. Make Sure You’re Sitting Comfortably

Most people don’t realize it but when they’re driving, their seat is positioned completely wrong, which can cause back pain and problems with posture.

As you take a seat, make sure your seat is only slightly reclined so that it feels natural to sit comfortably – think 100-degree angle instead of 90, and you’ll be sitting in about the right position to drive pain-free.

If you recline your seat too far, your head won’t be able to comfortably rest against the headrest which can cause tension in your neck and upper back.

 

5. Take Regular Breaks

I know you see signs for ‘taking a break’ along the side of the road all the time – but it’s for good reason.

Stopping regularly (around every hour) to move and stretch will help ease any tension and reduce any muscle stiffness.

When you take a break, do some gentle twists to loosen the body up. And if your neck and shoulders are feeling tense – try shrugging and rolling your shoulders back and forth, then rolling your neck from side to side

 

6. Have Cruise Control? Use it!

If your car has cruise control, use this when you can – usually on long stretches of road when it’s quiet or the traffic is flowing nicely.

While using it, place your feet on the floor so your legs form a 90-degree angle and gently push them down into the floor. This will help naturally support your spine and put you in a neutral position without having to press down on the pedal constantly.

 

7. Exercise Regularly

Even just adding exercise into your routine 2-3 times a week will help strengthen your back muscles, release tension and help you maintain a healthy posture.

Cardio exercises like cycling, walking, and swimming is great for overall fitness, and weights are perfect for improving muscle strength.

And if your back pain is really bad, making you fearful of participating in an exercise in case it makes your back worse, you can always give my physical therapy clinic a call, we’re happy to answer questions to help you live with less pain, even if you’re not a patient – call: 623.486.3333

For more information and tips about natural ways to live with less back pain – go to my website where you can get a free copy of my back tips guide we give to patients at the preferred Physical Therapy: https://preferredptaz.com/back-pain/

Tips To Help Alleviate Back Pain While Driving

The BIG Reason Why Back Pain KEEPS Occurring…

The BIG Reason Why Back Pain KEEPS Occurring…

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Recently, I reached out to my patients to inquire about what their biggest health challenge is that they are currently facing. I have taken the time to review the answers with great care.

And here are two of the many responses I received :

 

“Nick… How do you continue to try and stay fit (gym, work, golf, etc…) when a long-standing, persistent back injury keeps recurring? It seems that during the course of Physical Therapy things are fine, but as soon as it stops my problems return. I know the obvious answer is more Physical Therapy, but I feel this only masks the problem. What can I do?

– John, Phoenix.

 

– AND –

 

“Because of lower back problems I have been unable to do any exercise and have consequently put on weight which I struggle to get off because of a thyroid problem.

I have a very healthy diet but really could do with some exercise. I’m sure the extra weight I carry isn’t helping my back problem. Any thoughts?

– Frances, Glendale

 

… So, let me try and answer both of these similar questions which, in a roundabout way, I hear a lot of.

And I’ll start with John’s worry about why his back problem keeps happening.

I note that he mentions that Physical Therapy “masks” the problem… And I’d have to agree… to an extent… because it’s like this:

Physical Therapy can never be a full-blown cure where you’re not going to suffer again.

(Ever).

Sure, it makes a HUGE difference to the quality of your life and can help you steer clear of pain and stiffness for significant periods…

It lowers the risk and gives you a better shot at avoiding things like early-onset arthritis, but it’s not going to be a full cure.

It’s a bit like cleaning your teeth…

You do it twice per day and you even visit the dentist every six months to get them checked, but I bet you still get tooth pain now and again, right or a cavity?

And that’s because it’s just normal for mechanical things like teeth (and lower backs) to suffer everyday “wear and tear” as a consequence of “living”.

Now, Physical Therapy, like the dentist, does a great job of keeping you on the right track — meaning less time in pain, more time without pain.

But the real long-term success at fighting things like back pain is in what YOU do.

As in, the lifestyle changes you make, the exercise classes you attend (…or set up in your home), the type of exercise that you do or don’t do, right down to the length of time you spend sitting (even how you do it).

John tells me he is a teacher…

Now I bet that his day is consumed with a lot of sitting at a desk or in important meetings, etc.

And that means chronic back pain is more likely because “backs” aren’t made to sit with weakened core muscles and poor posture.

(It’s true… sitting and repeated bending and lifting are the chief cause of most chronic back pain)

Have chronic low back pain? Click here to learn about an at-home low back pain program.

The long-term solution?

Regular posture style exercises to INCREASE muscle control using PILATES routines AND mixed with lots of YOGA style exercises to make the muscles and joints more supple and flexible.

One thing I must point out – “exercising” (running, swimming, golfing, etc.) rarely makes backs stronger… and there is a HUGE difference between exercising and doing exercises.

(Like Pilates and Yoga — which are exercises that get you in good enough shape to be able to “exercise”.)

Pilates style exercises are also perfect for “Frances” (who asked the second question), and she is right… back pain is made worse by the amount of weight any lower back has to carry.

But the issue is the same…

Constant pressure added to the lower back… which makes it even MORE vital to do strength and control exercises to support her back on a DAILY basis.

(The same as brushing your teeth…)

Physical therapy works perfectly to help get you out of pain and put the joints back into place… then it’s over to the long-term exercises to help keep it that way.

And is that a guarantee of staying 100% fixed?

Absolutely NOT!

BUT…

It gives you a great shot at being active and healthy for a LOT longer without resorting to pills or surgery, than had you chosen not to do those exercises or take that trip to the Physical Therapist.

So, the answer to both of these questions is to be found in long-term commitment and discipline to doing the appropriate exercises.

The BIG Reason Why Back Pain KEEPS Occurring…

Can A Weak Core Cause Back Pain?

Can A Weak Core Cause Back Pain?

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Have you ever heard the saying “You need to strengthen your core.”?

Why do I want a strong core for my lower back pain?

Having a strong core does not only mean having “six-pack abs” or looking good on the beach. Your core is not only what you see on the front of your stomach, but instead, it is a wrap that goes all around your waist. In fact, it includes your rectus abdominis, the obliques (both internal and external), transverse abdominis, and your lumbar muscles (including erector spinae and multifidus). All of those may sound like foreign words to you, but know that all of these together collectively create our “core”.

It is understood that if you are lacking muscle strength, you will begin to rely on the stability of passive structures. Such as your ligaments and bone structures, to keep you upright. Such as if you are standing and you kind of let your hip jet forward, without paying much attention to it. You are relying on the ligaments of the front of your hip to keep you standing.

Now, only strengthening your core is not going to help out your back. You don’t need to perform various stretching and strengthening exercises for the hips and lumbar spine. Understand that strengthening your core will also be beneficial in reducing potential future issues.

Click here to learn about a home low back pain program. 

Why is Core Strength Important?

The reason why strengthening your core is so important is because it’s related mostly to your posture. Not only in standing but in sitting. Your position and posture while in these positions will make a difference in your ability to maintain that position for longer periods of time without aching.

Naturally, you may find that your low back “sinks in”, causing you to stick your gut out in front or stick your bottom out in the back, causing a “compression” or “pinching” pain in your lower back. Strengthening your core will assist you in creating muscle memory and postural awareness to prevent this type of posture.

Click here to watch at-home exercises for weak core strength.

What do you need to do for your back pain?

So with all of these in mind, make sure that you become more aware of how you are sitting or standing. What your back looks like, or even if you are “hanging on your ligaments”, and consider exercises to not only strengthen your back and hips but also your core. As always, be aware of your limits and listen to your body if you are considering finding exercises online. Also, understand that strengthening your core is only one piece of the puzzle.

Learn how physical therapy can help you strengthen your core for lower back pain: https://preferredptaz.com/back-pain/

Check out this educational video on how posture impacts your health with one of our favorite physical therapists, Hannah.

https://vimeo.com/400442244

Low Back Pain? Try Therapeutic Yoga

Low Back Pain? Try Therapeutic Yoga

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In the US yoga has risen in popularity over the past decades, to become a staple in the fitness industry. The trend has been incorporating yoga into the physical therapy model as it can benefit patient mobility and strength. To get even more specific, there has been more interest in using yoga as a tool to relieve chronic low back pain as an alternative to more traditional pathways, such as pain-relieving medications. If you or someone you know are experiencing low back pain, yoga just may be the complementary therapy you are looking for.

How can yoga help my back pain?

Traditional yoga, based on hatha yoga practices of ancient India, involves poses, breathing, and meditation. With consistent practice, the poses can increase strength in the musculoskeletal system. The breathing exercises can improve your mind-muscle connection to your core and meditation can bring down pain levels.

Though more traditional yoga may be great for those who are not experiencing chronic low back pain, those who do suffer from it may be unable to perform these poses due to limitations in their mobility and strength or may need to work their way up to these more traditional yoga styles.

Is Yoga a good option for my back pain?

Two such options for beginners and their low back symptoms are chair yoga, a regressed form of yoga performed either seated in a chair or using the chair as a prop to assist with poses. The second option is Iyengar Yoga. This is based on hatha yoga, though it uses props such as blocks and straps to assist with the poses to get the most out of the poses while putting less stress on the musculoskeletal system.

Both of these are great options for anyone who may not be ready to take the plunge into a full yoga practice. It can also be a gateway into improving core strength. Which is crucial for improving low back pain and becoming more in tune with your body in general. Iyengar Yoga classes/instructors may be tougher to find, as it is more specific. However, chair yoga classes may be more accessible for casual or beginning yoga.

Looking for help to end back pain and stiffness? Click here to get a free back pain report.

What are the next steps I should take for my low back pain?

Whether you decide to begin one on one sessions with an instructor, join a weekly class, or try dvd’s/youtube videos. The key to seeing improvements in any new exercise program is consistency. There have been several studies that conclude that yoga can improve participant’s reported pain levels and decrease their perceived disabilities due to their chronic low back pain when performing carefully curated yoga classes several times a week, and those who stuck with yoga following the study continued to have decreased overall low back pain.

If yoga is something you may be interested in, ask your healthcare provider or physical therapist about beginning a new exercise program. They may have suggestions for low back pain-specific yoga classes!

Check out this at-home low back pain program. Click here

Also, take a look at this video with Nick for a few techniques on yoga for back pain: https://www.youtube.com/watch?v=lZse5hK5zo0

Why Back Pain KEEPS Occurring…

Why Back Pain KEEPS Occurring…

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Recently I reached out to my patients to inquire about what their biggest health challenge is that they are currently facing during these unprecedented times. I have taken the time to review the answers with great care.

And here are two of the many responses I received all about back pain!

“Nick… How do you continue to try and stay fit when a long-standing, persistent back injury keeps recurring? It seems that during the course of physical therapy things are fine, but as soon as I stop, my problems return. I know the obvious answer is more physical therapy, but I feel like this only masks the problem. What can I do?

-John, Phoenix

“Because of lower back problems I have been unable to do any of my at-home exercises and have consequently put on weight over the past few months which I struggle to get off because of my thyroid problem.

I have a very healthy diet but really could do with some exercise. I’m sure the extra weight I carry isn’t helping my back problem. Any thoughts?”

-Frances, Glendale

Why Does My Back Pain Keep Occuirng?

…So, let me try and answer both of these similar questions which, in a roundabout way, I hear a lot of.

And I’ll start with John’s worry about why his back problem keeps happening.

I note that he mentions that physical therapy “masks” the problem… and I’d have to agree… to an extent… because it’s like this:

Physical therapy can never be a full-blown cure where you’re not going to suffer again.

(Ever).

Sure, it makes a HUGE difference to the quality of your life and can help you steer clear of pain and stiffness for significant periods…

It lowers the risk and gives you a better shot at avoiding things like early-onset arthritis, but it’s not going to be a cure.

It’s a bit like cleaning your teeth…

You do it twice per day and you even visit the dentist every six months to get them checked, but I bet you still get tooth pain every now and again, right?

And that’s because it’s just normal for mechanical things like teeth (and lower backs) to suffer everyday “wear and tear” as a consequence of “living”.

Now physical therapy, like the dentist, does a great job of keeping you on the right track- meaning less time in pain and more time without pain.

Do you struggle with chronic low back pain? Check out this low back pain at home program. Click here.

What can you do to improve back pain?

As in the lifestyle changes you make, the exercise classes you set up in your home, the type of exercise that you do or don’t do, right down to the length of time that you spend sitting (even how you do it).

John tells me he’s a teacher.

Now, even though he’s on summer break, I bet that his days are consumed with a lot of sitting at a desk or on important Zoom meeting calls, etc.

And that means chronic back pain is more likely because “backs” aren’t made to sit with weakened core muscles and poor posture.

(It’s true… sitting and repeated bending and lifting are the chief cause of most chronic back pain)

Do you need an MRI for your lower back pain? Listen to this podcast to find out.

The long-term solution?

Regular posture style exercises to INCREASE muscle control using pilates routines AND mixed with lots of yoga style exercises to make the muscles and joints more supple and flexible.

One thing I must point out is “exercising” (running, swimming, golfing, etc.) rarely makes the back stronger… and there’s a huge difference between exercising and doing exercises.

(Like pilates and yoga- which are exercises that get you in good enough shape to be able to “exercise”.)

Pilates-style exercises are also perfect for Frances (who asked the second question) and she is right… back pain is made worse by the amount of weight any lower back has to carry.

But the issue is the same…

Constant pressure added to the lower back makes it even MORE vital to do strength and control exercises to supper her back on a daily basis.

(The same as brushing your teeth…)

Physical therapy works perfectly to help get you out of pain and put the joints back into place…. Then it’s over to the long-term exercises to help keep it that way.

And is that a guarantee of staying 100% fixed?

Absolutely NOT!

But…

It gives you a great shot at being active and healthy for a LOT longer without resorting to pills or surgery, than had you chosen not to do exercises or take that trip to a physical therapist.

So, the answer to both of these questions is to be found in long-term commitment and discipline to doing the appropriate exercises.

Why Back Pain KEEPS Occurring...

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