Low Back

Spinal Injections May Not Help Back Pain

Here’s a link to an article that might prove beneficial to our patients with back pain.

Visit a Champion Fitness PT for ways to help with back pain.

“Deadbugs” for Low Back Problems

Here is a simple set of exercises that could reap huge benefits with the #1 problem out there for physical therapy. More than 80% of Americans suffer from some kind of back issues, and this short workout can definitely take steps in the right direction.

Low Back Core Stretches

Most Americans know that low back pain is one of the most common ailments we suffer from. The list for solutions to the problem is seemingly endless. Dr. Clint Witsman, assisted by Tera Moritz, among others, offers a pretty simple solution….strengthening the core area of the body. He offers a series of stretches that, if done regularly, might just be the ticket to relief. It’s worth a try.

Home Activities—–The Outside Approach

Hopefully, you got a chance to view the “Inside Scoop” of Household Hints. Now, let’s go outside with ATC Danielle Edens and PTA Kristin Weiland who show us the Do’s and Don’ts of working in the yard. Included in this segment are ideas on strectching, mowing, raking, shoveling, and planting/weeding.

Home Activities—–the “Inside” Scoop

Simple tasks around the house cause more problems than we know due to improper use of our lower backs. PT Dawn Mueller and ATC Danielle Edens have come up with simple solutions to this nagging problem. In this excerpt, the ladies walk us through several everyday chores done inside the house, demonstrating the wrong way and then the RIGHT way to perform them. Be looking for their “Outside” ideas in the near future.

Low Back Pain – The Most Common Ailment

This may be the most important blog we’ve done yet, simply because low back problems affect so many people. Physical therapist Jeff Schade, along with Paul Kelly, Julie Peterson, and Amanda Kelly, takes you behind the scenes of low back problems and offers you a comprehensive series of stretches and exercises that could help you in the future. Hopefully, this will get you back on the road to “Get Busy Living!”

Neck and Shoulder- Exercises at the Office

Those of you who sit all day at a computer screen now have some help with the that sore neck or shoulders that often develops. PT Tim Highland is on board to demonstrate some easy stretches that just might take away that stiffness and soreness.

Abs and Low Back – Exercises at the Office

Luke Thompson

May 19, 2009

So often, those of us who work behind a desk, in front of a computer screen all day, or even driving a truck or car for a living don’t get the opportunity to ”Get Busy Living” as often or as well as we would like. Being tied to a seat for extended periods of time normally leads to paunches around the midsection, weak abdominal muscles, and potential low back problems.  Champion Fitness Physical Therapy Athletic Trainer Luke Thompson has come up with an idea that could possibly help those of us stuck in a chair all day. Heed his warning, follow his lead, and you’ll see some positive results soon, even while you are working.

**Warning**  Please consult your physician before performing these exercises or any exercises to make sure you are healthy enough for exercise.  If you experience pain with any of these exercises, please discontinue exercise.

Back Exercises: 

Pelvic Tilts- Be seated with back supported and knees at 90 degrees and feet flat on the floor.  Slowly arch your low back and then relax to a slouched position.  Hold arch for 10 seconds and relax for 5 seconds.  Perform up to 15 of these exercises to begin and progress as needed.

Pelvic Tilts with Marching- Be seated with back supported, knees bent to 90 degrees and feet flat on the floor.  Slowly arch your low back and hold.  While holding arched back, alternate flexing the hips as if you were marching in place.  Perform 10 marches and then relax from the arched position.  Repeat up to 10 times and progress as needed with increased repetitions.

Lumbar (Low back) Rotations:  While seated, place your hands on hips and keep your feet flat on floor.  Twist trunk to left and right and repeat.  Repeat 30-40 times at most and increase as tolerated.

Back Extensions:  In a seated position, reach overhead with both arms and elbows straight.  As you reach back, keep your eyes on your hands and follow them all way back; this will help attain arched positioning of the back.  Hold arched position for 10 seconds and return to neutral position and repeat.  Complete this exercises 10-15 times per session with a 10 second hold during arch.

Diagonal Reach and Extension:  This exercise is performed in the seated position and involves a light weighted object that you have at your disposal.  Start this exercise with your hands held together over your left hip.  Make sure you are sitting using proper posture during this exercise.  Lift arms up and twist to the right with arms overhead holding the object of your choice over your right shoulder.  It is important to watch your hands through the entire exercise to help achieve proper lift.

Abdominal Exercises

Seated Knee Raises:  In a seated position, start with your legs extended in front of you, tighten abdominal muscles, visualizing trying to push your bellybutton under your ribs.  If necessary use your hand to push belly button under your ribs. While maintaining abdominal tension, slowly bend your knees towards you as if you are doing a cannonball in the pool. Slowly return the legs to an extended position straight out in front of you and repeat. When bending your legs towards you and straightening them out, make sure to take about a three count to achieve that position instead of performing these movements quickly.

Deep Breathing with Abdominal Hold:  While seated, make sure you are in correct posture and take a deep breath in. While taking this breath in, tighten your abdominals as if you were trying to push your bellybutton under your ribs. Hold breath and abdominals for 5-10 seconds depending on comfort and safety. Slowly exhale breath and relax abdominals after 5-10 seconds hold and repeat. 

Side bending for Obliques:  This exercise is most beneficial in a chair without arm rests.  While seated in proper posture, relax one arm down to your side and the other arm either rested on your head or hip. While seated, bend to the opposite side of the arm that is extended; for example, if your right arm is at your side, you should bend to the left. If this exercise is easy, you can use an object that is available to you and place that in the hand that is at your side. Repeat and alternate sides for best benefit.

Opposite Elbow to Knee:  While seated, place knees in bent position with feet flat on the floor. Place your hands behind your head and clasp them together. Raise your left shoulder up and raise your right knee up and twist until they touch. Lower and repeat with right shoulder and left knee. Perform 10-20 repetitions or as tolerated.

Abdominal Isometrics:  While seated with proper posture and feet flat on the ground, tighten your abdominal as if you were trying to push your bellybutton under your ribs.  Hold this for 10-20 seconds as tolerated.  This exercise can be performed 20-30 times as tolerated.

Go ahead and print this if you’d like. However, be looking for a Demonstration Video soon which will include a visual display of these exercises. Either way, it’s time to “Get Busy Living!”

Spinal Decompression – An Option for Many

One of the major concerns for patients with lower back problems is the decision as to whether to have surgery, whether to get injections, whether to just try and let it heal on its own, or whether to rely on medication. Champion Fitness Physical Therapy has another option for back patients to consider. Owner Jeff Schade introduces Physical Therapist Dawn Mueller who hosts this explanation on spinal decompression, and how Champion Fitness Physical Therapy can help.