Here are five back exercises you can do at work to reduce the stress of long hours of sitting:
1. Bird-Dog - Place both hands and knees squarely on the ground. While keeping your abs tight and your pelvis neutral (no excessive arching or sagging), slowly lift the opposite arm and leg off the ground. Extend both of them out while holding your head straight. While lifting the arm and leg, squeeze your glut and do not allow your hips to tilt. They should be square with the ground. Do slow reps (10) at 2 -3 sets, two or three times per week. You can simplify this by lifting only the leg.
2. Swimmers - Lay flat on the floor on your stomach. Fully extend your arms and legs. While keeping your forehead flat on the ground, slowly lift the opposite arm and leg off the ground. Do not bend the knee, imagine someone trying to pull your shoe off your foot as you lift the leg. Your hips should be pressed on the ground and your gluts should be tighten. Do not kick the leg up. (The movement is similar to the doggie bridges) Do 10 reps slowly at 2 - 3 sets, two or three times per week.
3. Figure 4 Stretch - Lay on your back. Cross one leg over the other as if you were sitting at a table. Reach through your legs and bring the crossed-leg position towards your chest. You will feel this on the outside of your gluts. Hold this stretch for 20-30 seconds, do 3-5 times on each side.
- Stay consistent…life is a process and so is healing…What is going on with your spine right now did not happen overnight. It was a process that built up over time. Do not expect to feel better after your first visit! Stay consistent with your care and follow your treatment plan. After your treatment plan is completed, consider monthly routine checkups! It will keep you healthy and make my job easier!
- When reading in bed, make sure your spine is flexed from the waist rather than laying flat with a pillow pushing your head forward. Keep your neck supported and your ears directly over your shoulders.
Another Spinal Decompression Sucess story:
” From the very first treatment, I felt an immediate relief. My backache in the mornings are gone and I am not so stiff that I have to sit down to get dressed. Aside from the benefits of the treatments, I found the support of Dr. Akhavan very assuring.” A.E. Vancouver
Herniated Disc
A person suffering from lower back or leg pain may be diagnosed with a herniated disc. In order to truly understand what this means, it is important to know what a disc is made up of and what the functions are of a healthy disc. A disc is made up of a tough outer core and a gel-like inner material. A disc functions as a spacer, shock absorber, and motion unit.
I came across this article that states : “Areas of the country with the highest number of MRIs have the highest incidence of surgery for lower-back pain, despite the lack of evidence showing that the surgeries are beneficial, Stanford researchers reported today in the journal Health Affairs. Previous studies have shown that increased surgery rates for back pain don’t improve patient outcomes…….
