HOW TO TAKE CARE OF YOUR BACK 1. Keep a Good Posture.
4. Stay Strong. You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more. 5. Physical Therapy. Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check-up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve.
When standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly. Picking things up is a normal part of our day. Even if you pick up something light,yourbackmuscleshave to lift theweightofyourupper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible. Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step.
M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO STRENGTHEN YOUR CORE
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Four Point Arm& Leg Raise While on your hands and knees, slowly raise up an arm out in front of you. At the same time, raise the opposite leg behind you, while keeping your back straight. Hold for 10 seconds then repeat 3 times on both sides.
SSTM’s Golf Fitness Program Will: • Be customized to meet your specific needs and goals. • Identify and correct restrictions in mobility and stability. • Help you gain more yardage, increase accuracy, and have pain-free rounds of golf. You can improve your strength, balance, flexibility, power, and overall golf performance! Call us today!
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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