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Articles
Back pain and you
A good exercise program can help prevent it before it starts
How can I prevent back pain in my daily activities?
Low back pain is a common complaint. It will affect most Canadians at some stage in their lives. People differ in their back issues, making each case unique.
Diagnosing the possible cause of a person’s low back pain should be left to a health professional such as a physician, physiotherapist, athletic therapist, massage therapist, chiropractor or osteopath. To determine the necessary course of action to rehabilitate daily back pain, the health professional performs a complete musculoskeletal assessment by looking at the patient's medical history and conducting an orthopedic examination.
The body’s wellness and functionality are largely determined by its mobility and strength. The lower back (lumbar spine) consists of a series of joints requiring both. Mobility refers to the ability of a joint to move throughout its available range of motion (ROM). The lumbar spine can be hypomobile (decreased mobility) or hypermobile (unstable). Mobility can increase with activities such as stretching, yoga and Pilates. For people with hypermobility (too much mobility), the joints are unstable and move past normal ROM, and the key to stabilizing this type of back issue is core strengthening.
Besides mobility and strength, another component of any rehabilitation program is strengthening. Good posture is essential and promoted through back strengthening exercises, as well as other exercises related to the core muscles. These core muscles help stabilize a person’s posture by aligning the spine, ribs and pelvis either statically or dynamically. Stronger back muscles result in less stress on the spine.
A good low back exercise program is one consisting of a series of stretching and strengthening exercises prescribed by a qualified health professional. The purpose of any exercise program is to improve the flexibility and strength of the torso, pelvis, low back and hips. Performing an exercise program on a regular basis will improve posture, work endurance and athletic performance.
Poor posture often results in back pain, particularly in the lower back, caused by either weak or stiff muscles. Increasing both the strength and flexibility of the back can often reduce or eliminate such back pain. Strong abdominal muscles and back muscles are crucial for supporting the lower back. Stretching and strengthening exercises work to remedy such posture issues.
Professional assessment is key to recovery. While strengthening and stretching practices will benefit most people, for specific conditions, a qualified health professional can teach proper exercises tailored to the individual’s back condition. With a core list of exercises, a patient can become proactive in his or her own back conditioning program.
Brian Empey, BPE, DipSIM, CAT(C ), BHScPT, FCAMPT
Advanced Manual and Manipulative Physiotherapist
Golf Injuries and Prevention
Golf injuries can be prevented with and excellent strength and flexibility program.
How can I prevent elbow pain and low back pain during the golf season?
Most golfers believe the golf season starts the day after the Masters ends, however lots of work can be done to your game before the green jacket goes on. The off season should help you prepare for April.
An important part of the game is strength and flexibility. The golf swing is a complicated movement (skill). To maximize your power and distance, a golfer needs a high level of flexibility (range of motion). Well- conditioned strong joints and muscles that are under control when the stresses of the golf swing are encountered will greatly reduce risk of a golf injury. An above average level of strength and flexibility and swing technique, you will not only reduce the occurrence of a golf injury, but also enhance the quality of your game.
One of the most common golf injuries is tendinitis to the elbow. Small micro-tears occur to the common extensor tendon that leads to injuries. Adding simple wrist and elbow stretching exercises with strengthening of the tendon, and associated muscles with wrist curls, squeezing a tennis ball and reverse wrist curls can help.
Another common injury among golfers, low back pain, can be caused by a poor swing. The rotational stresses of the golf swing place considerable pressure on the spine, discs and muscles. Poor muscle strength and flexibility can cause minor strains in the back that can easily become severe injuries.
Professional assessment is the key to prevention and recovery. A registered Physiotherapist can assess the ability of a golfers elbow and low back to perform certain movements and the strength needed specific for the game of golf. Also qualified CPGA pro can help with your biomechanical golf swing. Poor biomechanics can also lead to numerous of golf injuries.
Brian Empey, BPE, DipSIM, CAT(C), BHScPT, FCAMPT
Advanced Manual and Manipulative Physiotherapist
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