Exercises for Lower Back Pain

Approximately 65 million Americans suffer from back pain, with lower back pain being the most frequent area of concern. Lower back pain is typically the result of ageing, overuse, muscle strains, and injury. While some initial down time may be in order, in most cases, staying active is the key to relieving chronic lower back pain. Too little activity can lead to loss of flexibility, strength, endurance, and increases the likelihood of more back pain. The right exercises will strengthen and support the lower back, reducing pain, speeding recovery, and preventing re-injury. On the flip side, the wrong exercises may trigger back pain or even cause irreparable damage, so it is important to choose your exercises wisely.

Beneficial Exercises for Lower Back Pain

• As a rule of thumb, choose gentle strengthening and stretching exercises for your core, back, and legs. These areas have the greatest influence on your lower back's health.
• Swimming is perhaps the best aerobic exercise for lower back pain. Try the back stroke or using a kick board.
• Pilates provide an amazing low impact comprehensive workout that stretches, strengthens, and tightens the core.
• Lifting hand weights – just be sure not to over-do it! The weight should feel slightly challenging but not uncomfortable or painful. Keep movements slow and calculated.
• Wall sits (see image) - Sit at a near 90 degree angle with your back against the wall. This will strengthen your core and your legs, while bracing your lower back.
• Press up back extensions - lie stomach down, with your hands under your shoulders, pushing with your hands so your shoulders begin to lift off the floor. This is will increase flexibility and strengthen your back.
• Partial crunches (i.e. a slight crunch, but not a full “sit up”) provide back stability while strengthening the core.
• Individuals with tight hamstrings are more likely to experience back pain, so gentle hamstring stretches are a great addition to any exercise regimen.
• Lie on the floor, with knees bent at 45 degrees, feet on the floor. Slowly lift your knee to your chest or as far is comfortable for you.
• Pelvic tilts are a very gentle strengthening move that will support the lower back and strengthen the lower abdominals – a tough area to target.
• Consider pairing exercise with a supportive lumbar back brace at early stages of recovery.
• Utilize heat therapy to loosen up muscles prior to a strenuous workout and apply cold therapy to decrease swelling and reduce pain.

Exercises to Avoid
• It goes without saying but avoid exercises that strain the back. If you feel pain, just stop. Be sure to “check in” with your body regularly. Trust your internal narrator. If your inner voice says “this feels like it could go wrong”, just stop.
• Avoid toe touches and similar fast-paced, drastic bending movements.
• Full sit-ups put too much pressure on the spine and should be avoided.
• Leg lifts (i.e. laying on the floor and elevating legs) place too much strain on the lower back.

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Back Pain in Children and Teens

If your child or teenager is experiencing pain in their back, it is important that you see a medical professional to diagnose the root cause or condition behind the pain. Thankfully, most back pain issues in children are simply the result of overuse or strain. Such minor soft tissue damage, such as strains to muscles, ligaments and tendons, is easily treated with rest and careful monitoring. There are, however, more serious injuries and conditions that should be considered and ruled out, especially is back pain is acute or persists for longer periods of time.

What triggers back pain in children and/or teens?

Sports Injuries & Accidents
If you are a parent, chances are you are no stranger to accident and activity-related injuries. These are natural parts of childhood. That said; always ensure your child wear the appropriate safety gear for sports and their seat belt. Obviously, some injuries may be more serious than others. No injury should be dismissed as minor without careful observation, especially if the child expresses acute or lasting pain. The injury could be a stress fracture which can be very serious.

Heavy School Bags
A recent BBC report reported that each year in the UK alone more than 120,000 kids visit the doctor regarding back pain resulting from a heavy backpack, with the problem being the worst among 11 to12 year olds. Your child should use both straps of their backpack and the pack should fit snugly against the back, with heavier books towards the back of the backpack. Children should not carry more than 10% of their body weight on their back, which is typically between 7 and 13 pounds. Recent studies showed some children carry as much as 60 pounds on their backs!

Scoliosis
Scoliosis is a condition that results in the abnormal curvature of the spine. It can manifest in children as young as 3 or as old at 18, and often grows more pronounced with growth spurts. Scoliosis is most prominent in females, but all children and adolescents should be regularly screened for the condition. Treatment varies depending on the condition and the patient’s age, but for most children, a special spinal back brace can help prevent further curvature. In some instances, surgery may be a better option.

More Serious Conditions
There are few serious conditions that may also result in childhood back pain, including spinal infection, a spinal tumor, juvenile arthritis, and spondylolisthesis (a condition that can affect vertebra and the nervous system.) While none of these conditions are common, they should be ruled out by a medical professional if pain persists.

About MMAR Medical: MMAR Medical Group Inc. is a supplier of orthopedic medical products including top quality post-operative back braces to a wide selection of hinged, unloader and arthritis knee braces.

Flat Feet V. High Arches

Is the grass greener on the other side? Frequently people with flat feet yearn for high arches, while those with a high foot arch long for a lower arch. Whether you have a noticeably high or flat arch, being aware of the condition will help in understanding certain arch-related pains and even something as simple as choosing the right pair of running shoes.

Let’s explore the definition, causes, effects and exercises to improve the condition.

Flat Feet

Other names: Pes planus, fallen arches

Definition: Flatfoot is a physiological deformation wherein the foot has no arch; when standing, the bottom of the foot touches the floor entirely.

Causes: All children are born with flat feet, most naturally develop a normal arch as they grow up. For those that do develop an arch, age, obesity and injury are the most common causes resulting in a fallen arch. The posterior tibial tendon, which supports the arch, can weaken as one ages or puts on excessive weight.

Effects: Not all with flat feet experience discomfort; only those with pain or discomfort should seek treatment. Some symptoms of pes planus include:

• Pronounced aching in the arch or heel of the foot after being on foot for a long time or after exercising
• Inner ankle swelling, along the posterior tibial tendon
• Pain in the lower half of your body – calves, knees, hips, lower back
• Foot stiffness

High Arched Feet

Other names: Pes cavus, high instep

Definition: The opposite of flatfeet, where the entire sole of the foot touches the ground, high arched feet have a generous amount of space between the arch and the floor when standing.

Causes: Typically pes cavus is caused by a bone or nerve condition creating the unnaturally high arch.

Effects: Less frequent than flat foot but more severe in pain, many with high arches find they need corrective treatment or at the least, special and supportive footwear. Many people with high arches place the majority of their weight on the back of the feet, which can cause pain when putting pressure on the feet (walking, exercising, standing). One of the most common effects of this condition is the struggle to find shoes that fit over the arch. Orthotic insoles, footbeds or corrective, supportive shoes may help alleviate mild pain from pes cavus; additionally, surgery is an option to flatten the arch for those with extremely painful situations.

Naturally the bones of the foot will have a slight arch; however, if at any point your arches – whether low or high – become irritating or painful, seek medical help.

About the Author:MMAR Medical Group Inc. is a wholesale distributor of medical support braces, diabetic shoes for men and women and hot or cold therapy systems. MMAR offers one of the largest selections of support braces for pain and postoperative recovery.

Living an Active Life with Osteoarthritis

You have been having joint problems for a while and a recent trip to the doctor confirmed it; you have osteoarthritis. Osteoarthritis is the most common type of arthritis and is a result from normal aging and joint use. Osteoarthritis causes joint pain, stiffness and swelling while limiting flexibility and mobility.

You are probably asking yourself, how am I ever going to do the things I love? Gardening, exercising, cooking, writing and so much more can all be affected by your osteoarthritis. While there is no cure to osteoarthritis, there are a number of ways you can make living an active life with osteoarthritis possible.

Engage in Joint-Friendly Exercises

One of the most important things you can do to treat your osteoarthritis is engage in low or non-impact exercises that will help your joints. Even though many that suffer from osteoarthritis feel pain after exercise or activity, when done correctly, movement should reduce pain and increase mobility and range of motion. It’s important to know which exercises you should be engaging in. These activities can all be increased in intensity or time length to create a cardio workout.

Low Impact Exercises

A general rule of thumb is if at least one foot is on the ground at all times, it is probably a low impact activity. Some common low impact exercises include walking, hiking and stair step machines. These activities cause little stress on your joints.

Non-Impact Exercises
The most joint-friendly activities are non-impact exercises because they do no deteriorate your bones whatsoever. These are exercises that don’t cause any jarring impact on the joints and no weight pressure. Non-impact exercises can include activities like aquatic aerobics, swimming, rowing and elliptical training.

Use the Right Equipment

Assistive devices can help you stay comfortable and mobile whether you are exercising or not. One of the easiest and most helpful things you can use is an orthopedic brace. These braces add support helping your joints function properly. You may find canes, walkers and elevated toilet seats helpful as well. Another popular in-home treatment is hot and cold therapy systems. This type of treatment can reduce swelled joints, pain and stiffness. Many people find hot and cold therapy particularly helpful after exercise.

Appreciate a Different Type of Activity

Many aspects of your life will change with osteoarthritis. If you are accustomed to doing a lot of physically strenuous and demanding activities, you may want to try new types of activities. Meeting with old friends, joining a bridge club, traveling more, keeping up with local politics are just a few of the ways you can stay mentally and physically active without straining your joints.

Listen to Your Body & Your Doctor

If you have acute arthritis, be sure to engage in activities that are not too strenuous for that part of your body. Ask your doctor if you’re straining your joints excessively and what he/she recommends.

About the Author: MMAR Medical is a premier online supplier of medical equipment including diabetic shoes, osteoarthritis knee braces, cold therapy systems and more. MMAR Medical offers the highest quality products matched with excellent customer service. From neck pain to foot pain, browse MMAR Medical’s wide selection and fine exactly what you’re looking for.

How to Treat Lower Back Pain

Sharp pains, shooting pains, constant pain and random pain in the lower back are all classified under lower back pain. Pain in your lower back is common because the lower part of the spine bears most of your body’s weight and this delicate area is surrounded by muscles, ligaments, tendons and blood vessels. Since lower back pain is very common amongst people of all ages, there is a good chance you will experience it at some point in your lifetime. However, you can minimize the severity of this pain by following our treatment tips below.

1. Avoid strenuous exercise

Do not work out when you are experiencing severe lower back pain. Working out includes taking your dog on a long walk or lifting heavy boxes, as both of these activities may overexert your hurt back. Rest your back by relaxing in a comfortable chair and only do light movement. You do not need to stay confined to your bed, but you should be extra careful of your actions.

2. Apply ice and heat

Applying ice to the hurt area several times a day is a great way to reduce the severity of pain. You should apply the ice in twenty minute increments or use acold therapy system on the area for maximum results. Rotate heat therapies in with the ice or cold pack, but only once the spasms have stopped. The heat should be applied in a gentle manner, being sure to leave it on for short time periods. If you experience back pain or other muscle aches often, the VitalWrap hot and cold therapy unit is an excellent choice.

3. Take an over the counter anti-inflammatory medication

Over the count pain medication, especially anti-inflammatory medication will help ease the pain. Doctors often recommend taking the recommended dose of ibuprofen, aspirin or Aleve throughout the day while you are experiencing pain. If the pain is severe, a stronger medication may be needed. Schedule an appointment with your doctor so he can prescribe the right thing for you and your needs.

4. Protect your back while you sleep

Make sure your mattress is sturdy and comfortable, so that your back is getting the support it needs. Place a small pillow between your knees if you lie on your side. If you are a back sleeper, place the pillow below under your knees.

5. Wear a lumbar support brace

Purchasing a top of the line lower back brace will help relieve your pain and it will prevent further injury. The kind of brace that you need varies based on your needs, so speak with your doctor about which medical support back brace is right for you. You probably need a quality back brace that provides additional support in the lower lumbar region and supports the delicate bones in your lower spine. Lumbar braces are a often a good fit because they compress the abdomen, which lessens the pressure on your spine and provides relief, allowing healing to take place.

A lower back injury can be frustrating, but following the treatment tips above will help ensure a quicker recovery. Maintain good posture, exercise to promote strength and flexibility of your muscles and maintain a healthy weight to prevent future lower injuries.

About the Author: MMAR Medical Group Inc. is one of North America's premiere medical brace distributors. Based in Houston Texas, MMAR specializes in orthopedic braces, splints and supports, as well as diabetic footwear and cold therapy units.

AC Joint Separation: Understanding Shoulder Separation

The AC joint is the joint located where the collar bone meets the should blade and arm bone (humerus). The clavicle meets the part of the collar bone known as the acromion, forming a socket where the humerus arm bone fits. The joint is held in place by several ligaments, the most important of which is the acromioclavicular ligament.

How does AC Joint Separation Occur?

An AC joint separation occurs whenever the joint between the clavicle and the acromion is damaged. It can be quite painful and inconvenient, but – despite common confusion to the contrary - it is not the same thing as a dislocated shoulder which involves the head of the humerus being forcibly removed from its socket.

Most AC injuries are the result of a strong blow to the shoulder or elbow. They can also be the result of a heavy fall or landing onto the elbow or an outstretched hand. Contact sports and car accidents are common causes of AC joint separation injuries.

What are the different levels or grades of AC Joint Separation?

AC separations are graded according to severity on a scale from 1 to 6, with 6 being the most extreme and rare. Grade 6 injuries involve torn ligaments and a complete disruption of the bones, while grades 1 and 2 are the most common and also the easiest to recover from.

What are the symptoms of an AC Joint Separation Injury?

The primary symptom of an AC injury is notable pain at the moment of impact in the outer end of the clavicle, near the arm. You may also experience pain throughout the shoulder after impact, especially when trying to lift the arms above the shoulders. There is often swelling and bruising, and if quite severe, you will be able to discern a noticeable lump at the tip of the collarbone.

How do you treat an AC Joint Separation?

If you are diagnosed with a lower grade level of shoulder separation, the injury will heal on its own with gentle exercise a few weeks after the injury when the pain has subsided a bit. Gentle exercise with increase range of motion and minimize instances of “frozen shoulder,” a common secondary issue that involves uncomfortable should stiffness. It is also advisable to treat the area with intermittent cold therapy thorough the first week to reduce inflammation. Use ice or a proper cold therapy system on the joint for 15 minutes at a time, every 4 hours. NSAIDs such as ibuprofen will lessen pain and further reduce inflammation.

Higher grade AC separation injuries will require a longer to recovery and should be overseen by a doctor or physiotherapist, who will be able to advice and supervise the recovery process. It is important to manage the pain, gradually resume activities, and eventually build up range of motion and muscle strength. It is likely that you will don a sling or shoulder immobilizer to restrict movement, lessen the pain, and promote healing. The joint may also be taped to further restrict movement. Surgery will almost certainly be necessary for grades 4, 5 and 6 shoulder separations, but these are instances of injury are quite rare.

About MMAR Medical: MMAR Medical Group Inc. is one of North America's premiere medical orthopedic brace distributors, carrying a large selection of carpal tunnel braces and rehabilitative cold therapy units. Based in Houston Texas, MMAR also carries a back brace and unloader knee brace selection.

Dealing with Chronic Pain in the Back or Neck – Non Surgical Strategies for Recovery

Chronic pain is often defined as consistent pain that is not resolved within 3 months or more. It can be a tremendously difficult, psychologically-draining state and when chronic pain is in the neck or back, it can be particularly challenging as it affects nearly all body movement.

Dealing with chronic back or spinal pain is not simple but there are a few tips that can help vastly improve your quality of life. The following is a list of common recovery methods and strategies for individuals who opt against invasive back surgery. This list is only intended to inform and it is of critical importance that an injured individual speak with their primary physician or physical therapist in order to decide on a treatment plan that is right for you.

Take Time to Recover

With many back injuries, including bulging disks, taking time off will allow the swelling to subside and permit the spine and surrounding tissue to heal. Swelling after all can be the primary source of pain. Incorporating hot and cold therapy into bed rest can also be highly beneficial. Many individuals report a single week of bed rest can restore the back to its healthy state and relieve chronic pain. Immediately after bed rest, many individuals use a supportive back brace, such as a lumbar support brace or sacroiliac brace, in order to offload weight from the affected area during the initial stages of rehabilitation.

Stay Active

Our bodies are designed to move, so after your recovery period, be sure to incorporate reasonable physical activity back into your daily regimen. The best activities are ones you will actually do on a near daily basis, so find something you enjoy and make it part of a routine. Before deciding on a new physical activity, discuss your options with your physician or physical therapist to ensure the activity will not place undue strain on your injury. Activities like swimming, elliptical machines, and walking are great low impact options for individuals with back injuries. You do not want to pursue a “muscle building” regimen at this time, which requires that muscles be stressed to the point of “breaking down” and “rebuilding”. This may further damage the already injured area. Rather, you want an activity that maintains muscle and prevents atrophy. Rehabilitation can seem slow at times, but it really is necessary for healing the injured areas.

Don’t Ignore Persistent Pain

Many folks – in their eagerness to exercise effectively and thus recover – ignore signs of pain when being active. Don’t. This is a critical time in recovery, and you do not want to push yourself to the point of further injury. Again, it is important to stress that your physical activity is about comfortable movement and muscle maintenance – not muscle building. With time you will be able to build muscle, but recovery is certainly not the optimal time to do so.

About MMAR Medical: MMAR Medical Group Inc. is a supplier of orthopedic medical products including a wide selection of orthopedic braces and supports. From top quality post-operative back braces to a wide selection of hinged, unloader and arthritis knee braces, MMAR Medical has bracing and support solutions for everyone.