Spine Biomechanic Facts

Here are some interesting spine biomechanic facts validated through research done by Stu McGill PhD who will be in Buffalo on April 5-6, 2013. The spinal disc offers less shock absorption than we previously thought! Muscles and bone columns are the best shock absorbers.

Travel Tip – Posture

Travel tip for back care: A common postural error patients make when traveling as a passenger in a car, plan or train is sleeping with their spine in a shifted position. It is safe to rest your arm or head to the side but your sitz bones should bear weight equally while seated. A shifted … Continued

Travel Tip – Backpack Overload

It is very easy to overload a backpack especially when traveling. An easy way to test if the backpack is overloaded beyond what is safe for a person’s body type, is to see if the spine is leaning forward or making a C shape in order to counterbalance the weight. If the person is able … Continued

Travel Tip – Carrying Heavy Bags

Here’s another travel tip for back care: Use a backpack to evenly distribute the weight across your back. Do NOT carry the backpack on one shoulder. Carrying a heavy side shoulder bag will force your spine to deviate to one side. If you have no choice but to use a side shoulder bag, make sure … Continued

How to be Fit During the Day

A simple change in how you view being fit can make all the difference. Instead of viewing fitness as a 45-minute workout in the gym, view it as being active throughout the day. Whenever you get the chance to include some physical activity into your day, you should. It all adds up and it all … Continued

Back Impact from Travel

If you travel frequently, you may experience back pain from time to time. Unfortunately, this is often a side effect from sitting for long periods of time, carrying backpacks, and squirming to get comfortable so you can catch some shuteye in the confined space of a car, train or airplane. We will be talking about … Continued

Avoid Leg Lifts

Low Back Pain – Avoid: Leg Lifts Leg lifts are sometimes suggested as an exercise to “strengthen your core” or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core. If weak, … Continued

Avoid Sit-Ups

Low Back Pain – Avoid: Sit-ups Although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine.

Avoid Toe Touches

Lower Back Pain – Avoid: Toe Touches Exercise is good for low back pain – but not all exercises are beneficial. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the discs and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.

How Exercise Helps

Lower Back Pain: How Exercise Helps You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach and leg muscles. They help support your spine, relieving back pain. Always ask your physician before doing any exercise for back pain. Depending on the cause and intensity … Continued