#LowBackPain

MOST RECENT

CONGRATULATIONS TO OUR ASPIRE STARS OF THE MONTH OF JULY!!!!!!!!!!!!!!!!!!!!!! Kaleigh has grown so much since her beginning with Colorado Pain Care. She has devoted her time at work to learning new skills and taking on new challenges -- everyday she looks to raise the bar in her performance. Kaleigh always takes the time to listen to our patients and recognizes their needs. She is always willing to pitch in and fill in for her coworkers when needed. Kaleigh brings new ideas to the table and is always looking for solutions to problems. She is a true team player! Congratulations, Kaleigh!! Grace is a key member of our Denver South team. Her kind demeanor always helps our patients feel at ease the second they walk through the door. She is always acknowledging the patients and willing to help them, even if it's helping them make a cup of coffee while they wait for their appointment. Grace is dedicated to getting her job done and always ensure that tasks are done efficiently and with keen attention to details. Through these skills, she excels in her daily tasks. Congratulations, Grace!!

LOW BACK STRETCH!
Quadratus lumborum (QL)

The quadratus lumborum is located between the pelvis and the ribs. It originates from the iliac crest and inserts to the transverse processes of the L1 to L4 vertebrae and the 12th rib.🍖
Even though the QL is primarly causing back pain symptoms it is actually a muscle of theposterior abdominal wall.

So what does it do?
The quadratus lumborum has a role in stabilizing and moving the spine and the pelvis.
It helps to depress your ribs during exhalation, a bilateral contraction of the muscles extend the lumbar spine and a unilateral contraction allows the lumbar spine to flex laterally.🏌

The QL is a common cause of low back pain that can also radiate in your leg.⚡
Coughing and sneezing could also make the pain worse.🗣
One-sided quadratus lumborum tightness can be seen as an scoliotic curve at the spine.📏

TRY OUT THIS STRETCH FOR YOUR QL!

Here are three of our favorite stretches that help if there is tightness in the low back or hips. We also like to use the stretch strap to decrease strain on the upper body and neck as we stretch.
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In some case, tightness in these muscles can contribute to low back, hip, or knee pain. If you're suffering pain in any of these areas, it's best to contact us at Back in Step PT to get evaluated and ensure that stretches like these are appropriate for you and your situation.
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Stretch #1: Posterior Hip Stretch - Single Knee to Chest
Bring your knee towards your chest, supporting underneath the thigh/knee. If this places any strain on your back, keep your opposite leg bent with the foot on the floor. For a deeper stretch, keep your opposite leg straight as pictured.
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Stretch #2: Posterior Hip & Low Back Stretch - Double Knee to Chest
Bring both knees towards your chest, again supporting under the thighs. This stretch should get further into the low back, as compared to Stretch #1.
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Stretch #3: Piriformis Stretch
Start with both knee bent and feet on the floor. Cross one ankle over the opposite knee, and let your knee fall out to the side. To increase the stretch, pull you knee towards your chest, as pictured.
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For all of these stretches, aiming for 3 sets of 30 seconds, or a total time of 1-2 minutes is ideal. .
Stretches should NOT increase pain and should NOT make you more sore afterwards. If you have any questions, contact us at Back in Step PT.
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Happy stretching!
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#physicaltherapy #backinsteppt #backinstep #stretch #stretching #timetostretch #backpain #lowbackpain #hippain #kneepain #happystretching #painfree #wellness #healthandwellness #muscle #muscles #mobility #movement #Pt #physiotherapy #physio #exercise #fitness #crossfit #rehab #sportsrehab

Here's everything you ever wanted to know about #sciatica : https://buff.ly/2KM8bv8⠀

(& If this article is of interest to you, you may also want to look into our upcoming #clinicaltrial on #hippain and #lowbackpain ! Visit buff.ly/2M4JaAS or click the link in our bio to learn more. 😀 )

💥Sciatica is a common description for radiating pain down into the leg. It's described for its involvement with the Sciatic Nerve, which stems from the lumbar nerve roots and travels posterior to the buttocks and thigh and moves into the leg and foot. However, there are many conditions that may cause sciatica ranging from herniated discs, lumbar stenosis, degenerative disc disease to something called piriformis syndrome.
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💥In the case of Piriformis Syndrome, sciatica cause that is more muscular in nature, there are things you can do to help manage it. The piriformis muscle stems from the sacrum and connects into the thigh bone; it serves primarily as a hip lateral rotator, but also abductor at certain angles. Since the piriformis is so close to the sciatic nerve, over lengthening of the muscle (due to tight hip internal rotators) or over-activation (compensating for weak glutes) may contribute to that radiating pain and numbness into the posterior thigh.
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💥In terms of management, first, we must inactivate the piriformis to let it relax. This can be done with a foam roller or tennis ball. You will roll around until you feel that tender spot and just hold the area for about 30-45 seconds, 2-3 times. This creates a pressure point to help the piriformis inactivate.
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💥Next, you need to lengthen the tightened opposite complex, in this case, the adductors, so that the piriformis isn't pulled back into a lengthened position. To do this, use a foam roller to find the tender areas of the adductors and hold for 30-45 seconds, 2-3 times.
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💥Lastly, you'll want to activate the glutes so that the piriformis can relax during hip abduction. Perform the bridge exercise with the legs closer to the buttocks so that the hamstrings are not activated. Perform 2 sets of 10 reps. Always ensure that your sciatica symptoms improve with management, not get worse.
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Allegiant Chiropractic is here to provide you tips on how to keep your body active and moving. However, please be advise to consult a doctor before performing if there are any injuries related to the area.

Low back pain? You are not alone, millions of people experience it to. Let one of our qualified Physical Therapists show you the path to success and get you back to doing your normal activities. Don't let your pain get you down another day! #tmpt #tablemountainpt #oroville #lowbackpain

Chiropractic care and maintenance are of utmost importance in a patient's effective recovery.
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Watch Dr. Glenn Quintana explain how this process works at our clinics.
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www.quintanachiropracticcenter.com
#TheBestChiropractor #Deporte #Dieta #Tratamiento #Chiropractor #Miami #BestChiropractor #QuintanaChiropracticCenter #Quiropractico #Ejercicio #NeckPain #Quintana #Hialeah #Kendall #Lowbackpain #Numbness

⚒Low Back Pain Routine⚒
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📝Nothing groundbreaking here, just some unloaded spinal movement.
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⛰Oftentimes "bad backs" can be "fixed" through basic movement. But I don't like the terms "bad back" and "fix" when it comes to physical medicine. They're too simplistic and they carry incorrect connotations.
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✅However, If you’re like a lot of people, your back might act up from time to time... try these.
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1️⃣ Cat/Camel
-Take your spine through gentle, controlled, unweighted movement. Work your way into more range of motion. Stay within comfort zone.
3️⃣ Quadruped Rockers
-Rock back into squat type position. This is nice for grooving squat motion and lumbar flexion.
4️⃣ Quadruped Rock Backs with lift
-These can be a big hamstring stretch for some. Also a novel way to train knee extension.
5️⃣ Quadruped Down Dog
-One of my favorites. This movement should be in everyone’s program. Great for shoulders too.
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🎵Rhianna - work (Welshy remix)
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#plank #core #abs #crawl #stability #exercise #abcheck #sixpack #6pack #sixpackabs #6packabs #coreworkouts #fixbackpain #physio #lowbackpain #squat #backpain #dpt #dptstudent #physicaltherapy #physicaltherapist #pilates #stabilityball #stretch #yoga #spine #teddytalksbackpain #teddytalkscore #Repost @strengthcoachtherapy

Yesterday I had the honor to chat, plan and create with @katrinayogadelmar, owner of @yogadelmarca. Want to experience the result?? Join us @yogadelmarca Sunday 10/7 for an Ignite Your Wellness Mini Retreat. You will leave feeling replenished, rejuvenated with less pain, and tools to use at home immediately to keep your self feeling amazing. Plus, you will receive a swag bag with some goodies (which may or may not be pictured wink, wink) 😉
Register through @yogadelmarca now- space is limited and it’s filling up. Looking forward to seeing you on the mat!! #carlsbad #restorativeyoga #yogaeverydamnday #yogamom #encinitas #sandiegoyoga #yogaeverywhere #yogathoughts #yogatherapy #yogatherapist #doctorofphysicaltherapy #physicaltherapy #physicaltherapist #entrepreneurmindset #delmar #spinaltraction #healthylifestyle #yogajourney #healing #wellness #wellnessjourney #healingyoga #correctiveexercise #lowbackpain #healthybody #yogawall #healthandwellness #miniretreat #spinalhealth

Thank you for attending the Low Back Part 2 event! 👏
#cambria
#chiropractor
#physicaltherapy
#corecare
#lowbackpain

Visualizing a Baker’s Cyst using #ultrasound #bakerscyst

Glute Release For Low Back and Butt Pain

If you are having pain in your low back, buttock and/or down your leg this exercise works wonders!

All you need is a small ball such as a golf or tennis ball.

Cross the leg of the painful side over the other leg and roll your butt on the ball in the areas you feel it the most.
You can roll around and then hold it in a spot that feels tight for a little while.

This will hurt a little bit so don’t do it for long but it will decrease the muscle spasms decreasing your pain.
This is also good if you just feel tight or sore from the gym.

Comment an emoji below if you are going to try this!

Let’s stay fit and pain free together 🙌🏻💪🏻 #fitmom #fitmoms #fitmomsofig #fitnessmom #healthymom #healthymomma #healthymoms #healthymommy #momworkout #fitnessjourney #fitnessmomsinspire #fitnessmomma #backpain #backpainrelief #backpaintips #backpainsupport #backpainsucks #backpainfacts #saynotobackpain #healthybody #healthyback #backpainmanagement #backpainbegone #lowbackpain #backpaingone #backpaingoaway #backpainnomore #iloveOTF#drstephaniemayer

Have you thought about one of the best alternatives to painkillers and harmful drugs? Then essential oils can be the best decision you've ever made. They help in every aspect: anxiety, stress, lower back pain, negative emotions, and much more! There are various ways to use them, and I have for you the best way to use them. #lowerback #lowback #lowbackpain #essential #oils #essentialoils #peppermint #lavender #eucalyptus #ginger #oil #aromatherapy #inhale #consume #massage #Crushingit10X #sleepbetter #sleep #night #stress #anxiety #magicinabottle #drugfree https://bit.ly/2viqzWR

😕 This is important. #opiodcrisis #lowbackpain #pain #choosePT

Repost By jerrynews: In a recent report, the Centers for Disease Control reported 72,000 drug overdose deaths in 2017, a 10 percent rise from the previous year. Analysts attest this rise to increased opioid use and the spread of more dangerous drugs including synthetic opioids like fentanyl. Stronger and more deadly, synthetic opioids are often mixed in with drugs like heroin, cocaine, and methamphetamine.
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“Even when you think you’re doing better,  all it takes is one bad batch of fentanyl in any state and you’re going to have deaths,” said Vermont Health Commissioner Mark Levine.
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Graph: Center for Disease Control/New York Times

Problem: BEL Düzleşmesi ve Fıtığı 👉Sonuç: Manuel Terapi ile diskler olması gerektiği pozisyonda. 👍
💆‍♀️Ağrı vücudun alarmıdır. Ağrı varsa bir problem vardır. Ağrıyı kesmek yerine problemi çözerseniz, alarm susacak yani ağrınız da ortadan kalkacaktır. 😉😎 #manuelterapist #manualtherapist #manualtherapy #manuelterapi #lowbackpain #belfıtığı #discherniation #therapy #massage #mersinfizyoterapist #mersinmanuelterapist #mersinmanueltedavi #mezitlifizyoterapist #mersinmanuelterapist #mersinmanuelterapi

Everyone needs a strong core, especially so to progress in any of their fitness related goals whether it be to improve their compound lifts, athletics, sport related goals, or just general health and wellbeing. Exercises like the landmine twists and ab wheel rollouts are excellent (intermediate-advance) tools to add to your programming as they work the core as anti-rotators and stabilizers which should be the main goals in core training rather than crunches. Crunches involve flexion of the spine which isn’t ideal as the cores purpose is to stabilize and prevent over extension and flexion in the spine.

I see too many people doing inappropriate exercises for their core (due to wrong promotion in media/internet) which in the long run can lead to more issues (such as low back pain) rather  than solutions in health improvement and core progression. Understanding the purpose of each muscle makes it much easier to determine the best movements and exercises for each

#core #coretraining #abs #absworkout
#abswheel #landmine #landminetwist
#fitness #gibraltar #personaltraining #personaltrainer #workoutmotivation #lowbackpain #lowbackpainprevention #athlete #athletetraining #strongcore #functional #functionaltraining

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