If you are dealing with back pain some of the easiest tasks in life might prove to be more difficult. If you find brushing your teeth, plucking your eyebrows or shaving too uncomfortable try this out.
Most often when brushing our teeth we lean forward over the sink, bending over at the lower back, in case toothpaste drips. There are two ways you can minimize the discomfort while brushing your teeth. One way is to simply stand up straight. The other way is it support your upper body by placing your free hand on the sink and sticking your buttocks out. Sticking the buttocks out helps you bend at your hips and keep your lower back neutral. The less bending at the lower back and the upper body support lessen the stress on the spine an the muscles supporting the spine.
Dr Notley’s practice is an evidence informed, multi-modal treatment method which combines spinal manipulation/mobilization, exercises, acupuncture and other modes of care, along with patient education. Dr Notley is available, by appointment, through the following link https://drnotley.com/contact.
You may be suffering with back pain right now and it is excruciating to get into or out of your bed.
Dr Notley, Winnipeg Chiropractor and Athletic therapist, demonstrates two methods on how to get into and out of your bed when you are experiencing back pain. Though you may still experience pain hopefully this will minimize the discomfort.
Slide hands down your thighs and your hips flex forward. This is the short stop position.
Place one hand on the bed and lift up the leg closest to the bed.
Place the other hand on the bed and lower your body down onto the bed.
Lift the other leg up onto the bed.
Reverse the order to stand up.
Facing away from the bed move into the short stop position to help you sit down onto the bed.
Lower yourself onto one elbow as you bring your legs up onto the bed.
Lower yourself onto your shoulder.
Turn your hips and pelvis at the same time to roll onto your back.
The shoulder blades or scapulae have muscles that extend to the neck, thoracic spine, ribs and shoulder. The shoulder blades, therefore, can influence these other regions. Having control/mobility over the scapula would thus be a potential area to work on if you are having problems in these other areas.
I often have my athletes and my desk athlete’s perform scapular circles if they have any problems in these regions. They are easy to do and can be done anywhere.
Shoulder blade / scapular circles (CARs)
Shoulder blade circles/scapular circles (CARs) can and should be performed with the arms in any position.
To show the movement of the shoulder blade I will perform this movement, in the video, with my arms out in front of me. I will only move one arm so you can see how much the shoulder blade contributes to the movement. Keep in mind you can perform this exercise with both shoulders simultaneously.
I often start my athletes off with their hands resting on their laps. This tends to be the easiest way to start. As they get more accustom to controlling the movement of the shoulder blade the arm can be placed in different positions.
start by pulling the shoulder blades together. Once you’ve hit your max then keep the shoulder blades and raise them up as high as you can. Once you have reached your max then round/reach the shoulder blades forward as far as you can, keeping the should blades up. then when you reach the end point keep it there and drop the shoulder blade down.
Perform this movement slowly.
Take about 30 to 60 seconds to complete one circle.
This is another one my exercises that I give to my athletes/patients in the controlled articular rotations (CARs) category. The training method and acronym is popularized by Dr Andreo Spina. It was taught to me at a Functional Range Conditioning course in Winnipeg. I call them “circles” to my patients because it’s easier for them to understand. What I like about CARs is that they are easy, yet challenging, and expose to my athletes areas of mobility that they may be lacking in.
The intent of this exercise is to challenge the hip at its end ranges. The end range of motion is commonly the weakest area. This helps us to strengthen this region and also helps to keep our hips joint healthy through all ranges of motion.
Unlike stretching, which passively improves the range of motion, this movement makes the muscles work at the end range of motion.
Hip Circles in Quadruped (CARS)
Hip Circles can be performed on their own or, ideally, at the end of a stretching session.
To perform this exercise:
Start in a quadruped position, on all fours, lift the knee up to your chest limiting the amount of rounding of the lower back.
Keep the knee up and move the knee to the outside as far as possible, keeping the pelvis horizontal.
Keep the knee there and rotate the hip inwards attempting to lift the foot higher than the knee. Try not to hike the pelvis up during this point in the exercise
keep the leg up and bring it back behind you. Try not to over arch the back at this point in the exercise.
Return to the start.
This can also be performed in the reverse order
To really challenge yourself perform one repetition for 30 to 60 seconds