Osteoporosis is one leading cause of back pain as some people age. A diet high in calcium, vitamins C & D, combined with regular weight bearing exercise (something as simple as walking will do) will go a long way towards preventing the ravaging effects of osteoporosis. There are other factors involved, so before to get regular check ups with your family physician, internist or OBGYN.
Thanks for stopping by!
-Andy
Beautiful lake Kinneret, Jordan River Valley, Israel.
If you do not play golf, you probably don’t recognize how strenuous it can actually be. The lumbar spine and shoulders are subjected to tremendous torque, and the whole ‘drive’ portion of the game is a ‘ballistic’ exercise- meaning there is instantaneous generation of enormous energy.
Be sure to hydrate before hitting the links, and take a few minutes to stretch.
Follow a round of golf with good hydration (not the cocktails you may be tempted to have) a good, high protein meal, and adequate rest to give your body the opportunity to recover (the length of time needed to recover varies from person to person- the simple rule is to wait until most of your muscle soreness has resolved.) This will ensure that you will be able to play throughout the season.
As the weather warms up here in the Northern Hemisphere, look for more tips and articles on getting the most pain-free experience out of Spring-Summer sports.
Enjoy,
Andy
One of the most useful tools for understanding your back & neck pain is the pain diary. Each day, keep a small list of one word descriptions of your activities for the day (office, tennis, groceries, sex, etc…) along with a subjective rating of your pain level (0= No pain, 10= Worst pain ever) both in the morning and in the evening. Over a few weeks, look for patterns in your pain- occasionally you will find simply by changing the order of your week’s activities, or better spacing those activities which cause you the most pain, you can reduce your overall level of discomfort.
Try it- you may be surprised at what you find!
-Andy
This one is geared largely towards Osteopaths, Chiropractors, Physical Therapists, Massage Therapists, etc…
Throughout your day, vary the height of your treatment table- not only to accommodate the size of your patients/clients, but also to keep your spine from getting acclimated to one position. There are many older practitioners out there with severe kyphosis due to the limited movement of their treatment tables- take advantage of the tools you have available, and change the height of your table throughout the day.
Best,
Andy
As I have been focusing more and more on the Fitness Challenge (look for my update this week!) I have been paying closer attention to what other people are doing; seeing what is working for them and what is not. In discussing back pain with patients, I will often review their exercise routines, and focus on the strength training they do. Of all of the exercises I see out there- the deadlift is clearly the most dangerous and destructive.
The geometry of the deadlift places the greatest amount of stress on the lowest vertebrae of the spine, putting them at serious risk for herniation. A useful alternative for the muscles of the lower back is to perform a seated row using a horizontal cable pull. When you start the rep, begin in a controlled. slightly leaned forward position, and extend your spine slowly before bringing your arms and shoulders back. This will strengthen the muscles of the lumbar spine without putting you at undo risk.
Thanks for checking in!
-Andy
I know, I know- your kids will say they will look dorky if they have a roller. I tell my daughter she will look dorkier walking around lopsided because of the damage to her back carrying around a hundred pounds of books. They make cool looking ones, and you will save your children from potentially serious back problems.
Enjoy your weekend!
-Andy
The skilled touch of a loved one can have a greater, longer lasting effect on back pain.
If you live in a home with more than 1 floor, have duplicates of cleaning supplies; brooms, etc…(vacuum might be pushing it) on each floor to avoid having to carry around a bevy of items between floors. Keep separate sets of bathroom cleaning supplies under each bathroom sink as these rooms get cleaned more often.
Best,
Andy
Thank you to Jen G. for your ‘gag’ tip of the day, and to everyone else who submitted feedback on the snow shoveling piece from yesterday. We are still digging ourselves out here in Philadelphia, and now we are expecting another 12-24 inches on Wednesday. Man I hate the winter.
Have a great day!
-Andy
Okay- so this was as much an excuse to use the new Word Press iPhone app, which will allow me to blog from anywhere as it is a tip. Seeing Avatar again- only this time in IMAX- and not in the front row. Tip o’ the day: if you want to avoid neck pain, never sit in the front row! Have a great weekend!
Right after you wake up for your day is the time your spine is most vulnerable. What worse time to be bending in your closet to duck under the clothes and grab your shoes? Many people are forced to bend and twist to get to their shoes- putting your back at even worse risk. Get a shoe storage bag that hangs on the back of your closet door, which gives you access to your shoes without bending & twisting. I found cloth bags that hold 10 pairs of shoes for under $10 at a major retail store.
Be well!
-Andy
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