If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury.
Nebraska Orthopaedic Newsletter
BUILDING A STRONG CORE TO Relieve Back Pain
www.NEOrthoPT.com
Nebraska Orthopaedic Newsletter
BUILDING A STRONG CORE TO Relieve Back Pain
INSIDE:
• Building a Strong Core to Relieve Back Pain • 4 Core Activation Tips • Exercise Essentials • Patient Success Spotlight •Fun & Games
If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. Aprimeexampleofhow importantcoremusclestrength istoprotectagainstback pain was shown in a study with 443 firefighters that were put through core strengthening routines. Over a 12 month period,
those firefighters had 62% less injuries than the group who did no core strengthening exercises. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity.
Bliven, Kellie C. Huxel, and Barton Anderson E. “Core Stability Training for Injury Prevention.” Sports Health.SAGEPublications,Nov. 2013. Web. 12 Sept. 2016.
Do you want to target your core? One of the first actions a physical therapist does is to evaluate your core strength, flexibility and coordination. This can pinpoint the root cause of your back pain. Then with hands on therapy, the spinal joints can be freed up to move like they should and specific exercises are prescribed to restore your core strength. Find out for yourself, what is truly causing your nagging back pain. After all, if you let it go on, it can get a lot worse, or even cause long-term damage such as arthritis. Call us today about your problem and discuss the right solution with one of our physical therapists.
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4 CORE Activation Tips 1. Strengthening
Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together. 3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. After pregnancy Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening your core muscles is essential for long term spinal rehabilitation after child birth. Talk to one of our physical therapists today about having a complete recovery, even years after your last pregnancy.
Exercise Essential
Strengthens Hips
www.simpleset.net
SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.
Basic Fruit Smoothie Recipe
As we welcome a new year in wellness, we welcome new insurance benefits. Finances play a big part in mapping out your year and medical expenses are certainly a consideration. If you are like most patients, you have a deductible plan which reset on January 1st. Even after your deductible is met, your insurance still delegates a portion of the cost of your care to you, usually in the form of a co-payment. Since all the money you spent toward that deductible in 2017 will be swept clean, we strongly suggest paying something toward your deductible at each visit so once your claims process (usually 2-4 weeks), you don’t have a large, intimidating balance due. At the very minimum, we recommend paying at least your co-payment at each visit. Plan ahead, stay informed and most importantly,askquestions.Askourstaff ifyouhaveanyquestions aboutyour insurancebenefits inthenewyear.Wewillhelpyouunderstand them and figure out the best way to get the care you need. We'reHere toHelpWith Your InsuranceBenefits 3 8 1 6 3 4 7 5 3 6 7 5 9 6 2 7 9
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INGREDIENTS 1 quart strawberries, hulled 1 banana, broken into chunks 2 peaches 1 cup orange-peach-mango juice 2 cups ice 7 9 1 6
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INSTRUCTIONS In a blender, combine strawberries, banana and peaches. Blend until fruit is pureed. Blend in the juice. Add ice and blend to desired consistency. Pour into glasses and serve. 3 7 2
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Patient Success Story 2
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Fun & Games 7 2 4 3
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“They worked onmy back for about 3 weeks and it feels 100%better” 3 7 5 4
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“I came in here about 3 weeks ago with pain in my lower back and down my right leg. My therapist worked with me and the pain going down my leg stopped after the first day of therapy. They worked on my back for about 3 weeks and it feels 100% better. Thanks to everyone at NOPT.” 1 2 http://1sudoku.com
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