How to reduce back pain

REDUCE BACK PAIN THROUGH SPECIFIC EXERCISE     What Causes Back Pain? Back pain can be caused by a variety of conditions; however, the most common cause is poor posture and weak supportive core muscles. How you hold your body while sitting, sleeping, and performing repetitive movements such as gardening, house work and golf can all put strain on the back, leading to back pain.  Approximately 80% of people will experience back pain at some point in their lives. It is important to be aware of other serious causes of back pain, such as arthritis, herniated discs, osteoporosis or other degenerative diseases of the spine. As we age, the inter-vertebral ‘cushioning’ discs of the spine degenerate and essentially dry out, losing their supportive function. Prolonged sitting in chairs or cars combined with a lack of physical activity can accelerate this process. These discs can then begin to compress the neural structures that exit between each vertebrae causing pain, tingling, or numbness. (This is commonly referred to as a ‘slipped disc’ or ‘pinched nerve’) If you have pain in your hips, buttocks or moving down your legs this could all be related to your back and needs to be clinically diagnosed by a medical professional. Specific strengthening and stretching exercises given by a trained medical professional such as a Biokineticist will be beneficial in decreasing pain and increasing functional movement in all the above cases. If you are being treated by a Physiotherapist or Chiropractor for pain management, you can start the rehabilitation process with the Biokineticist simultaneously.    If you have pain in your back or related areas, it is extremely important to first be under the guidance of a trained medical proffessional such as a Biokineticist for rehabilitation. Only when you are pain free is Pilates then a good way to maintain and build on the strength that you have acquired.  What Is Pilates? Pilates is a method of exercise developed in the 1920’s by Joseph Pilates. His system was originally called Contrology and was primarily developed to help rehabilitate injuries and strengthen the body. Pilates focuses on strengthening the core muscles of the body, which includes the abdomen, hips, and lower back. These muscle groups support our posture and prevent injury, especially to the lower back. What Is A Biokineticist? A Biokineticist is a specialized exercise therapist who prescribes medically and scientifically based exercises through individual assessment...
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SEVEN Most Common Injuries

THE SEVEN MOST COMMON RUNNING INJURIES                                                 Running is a sport of passion and determination; why else would we torture our bodies with miles of punishment every day? Running injuries are an unfortunate, but all too common, occurrence often affecting the hips, knees, ankles, and feet.  Understanding a running injury is the key to effective treatment. There are common warning signs that should be recognised to indicate a potential injury. While some sports injuries are immediately evident, others can creep up slowly and progressively get worse. If you do not pay attention to either types of injuries, chronic ongoing problems can develop. Joint Pain, Tenderness at a specific point, Swelling, Reduced range of motion, Comparative weakness, Numbness and Tingling can all be warning signs of an underlying pathology.   1.    Iliotibial Band Syndrome ( ITB) The iliotibial band is a strong thick, fibrous band that runs along the outside of the leg that spans from the hip to the shin; it lends stability to the knee joint during movement, and is attached to muscles of the thigh. ITBS is caused when the band becomes shortened and tight causing inflammation and tenderness. It is a common running injury among long distance runners Symptoms:  Sharp burning pain on the outside (lateral) aspect of knee. Pain sets in at about the same distance/time on each run.  It can be worse on downhills, on cambered surfaces, walking up or downstairs, or getting up from a seated position.   2. Patellofemoral Pain Syndrome (PFPS) Also known as “Runner’s Knee,” PFPS is a broad term used to describe problems associated with the kneecap and is common in runners. It is caused by a combination of many different factors most of which are biomechanical.  Increased body mass, training errors, muscle imbalances (flexibility to strength ratio) and inadequate footwear all play a role.   Symptoms: Tenderness behind, under or around the knee cap. The pain tends to worsen with activity, while descending stairs and after long periods of inactivity.  You may feel or hear grinding or that the knee is giving way. Steps, hills, and uneven terrain can aggravate PFPS.  Pain may occur in one or both knees.   3.Shin Splints’ Shin splints, like runner’s knee, is a vague term that describes a set of symptoms,...
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