Often my patients ask me “What is the best method of maintaining my low back on my own to avoid pain and re-injury?”

Combining stretching and strengthening, along with cardiovascular routines for stamina, function to minimize low back pain and injuries.

Personalizing your conditioning workouts to your back condition and your goals is also essential to maintenance of a healthy spine. Runners should do more lower-extremity stretching and “cardio” workouts, where a swimmer would do more upper-extremity and possibly strengthening activities. A proper warm-up and cool-down prior to and following exercise is mandatory to reduce injury possibilities. I suggest all joints be stretched in a controlled environment, no matter what your sport preference is. A brief “cardio” warm up is always a good idea to get circulation to the body and engage the heart rat to increase in preparation for increased activity.

Always keep a good conscious focus on your body and spinal posture when exercising. Keep the curves of the spine in balance and maintain a straight spine whenever possible. Use your larger, stronger muscles such as the gluteals in the buttocks and quadriceps in the front of the legs whenever possible.

Any continuous irritation or pain should be communicated to your chiropractor to check for asymmetries or imbalances in your structure. Taking responsibility for your own health by maintaining your spine with stretching and strengthening will definitely keep your doctor bills down and enhance your quality of life.

Leave Back Pain at Home on your Next Flight

It’s the time of year to make travel plans for spring and summer vacations.  But if you suffer from back pain, just the thought of travel can be discouraging.  Planning ahead can help you enjoy your next trip back pain free.

Whether you’re a daily commuter, recreational traveler or travel for business, unless you take precautions, back pain can ruin your trip.

The following simple tips can help you reduce or avoid back pain when traveling:

#1: Avoid stress by planning ahead - Plan your vacation ahead of time. If you have a severe health condition contact your doctor to make sure it’s safe for you to travel.  Pack your bags a few days before the trip and load your suitcases into the car the night. This will reduce stress related muscle cramps and back pain from exertion right before your trip.  Reserve your seat online and check your luggage at the curb to avoid the stress and anxiety of rushing around or standing in line.

#2: Pack light to prevent muscle strains - Heavy bags can aggravate back pain and strain your muscles and joints if you’re not used to the physical exertion. Make things easier on yourself by using a suitcase with wheels and a handle for rolling it.  Use a few smaller bags instead of stuffing one large suitcase which will be difficult for you to carry up stairs, lug around from place to place, and lift into and out of the car.  If you must bring a lot of heavy luggage, take advantage of the services of the airport baggage handler, taxi driver, and hotel bellhop.

#3: Use back and neck supports - Your lower back and neck can suffer if your car, train or airplane seat fails to provide adequate support, so bring along a lumbar support pillow to make your seat more comfortable and add critical support for your lower back.  Avoid neck strain with a neck support pillow; inflatable travel pillows for head support are inexpensive, light, and easy to travel with. You’ll find the extra head support while resting or sleeping on long trips to be a life saver. By the way, don’t count on airlines to have a pillow available on every flight these days either.  It may be more expensive, but the extra legroom found in business or first class may be worth it for your comfort. Especially so if you have a long flight.

#4: Stretch to stay limber - For long trips be sure to get up and move around as frequently as possible, preferably every hour. Stand up, stretch, twist, and bend to ensure muscles throughout your body get refreshed.  Simply moving your muscles this way stimulates blood flow, bringing important nutrients and oxygen to tired muscles. Remember, simply holding the same position for extended periods is a major cause of muscle imbalances and lower back pain.  If you can manage just a few minutes of movement and stretching every hour it will prevent soft tissues in your lower back from stiffening and aching.

#5: Remain well hydrated - You can easily avoid dehydration, a common cause of back pain when traveling, if you remember to drink enough water during long trips.  Fluids are necessary to keep your body cool, your blood moving, your muscles supple and your tendons relaxed and pain free. And nothing replenishes the fluid in your body like good old water.  You can reduce your chance of back pain on long trips by avoiding tea, coffee, and alcohol which can secretly leave you dehydrated.

Pain Trigger: Weekend Warrior Syndrome

You’re a weekend warrior if you’re sedentary all week but dive into sports and exercise on Saturday and Sunday. The sudden burst of activity catches the muscles unprepared, making them vulnerable to strains.

Solution: Start with 5-10 minutes of walking or another gentle exercise and stretch after your workout, when muscles are warm. During the week, take a few minutes to train the muscles you’ll be using during your weekend activities.