September 2017 - Northwest Pain Relief Centers

Monthly Archives: September 2017

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Upper Back Exercises for a Strong Back

The back supports the weight of the upper body and has to be strong to carry out its work unhindered. People focus on strengthening their lower back, but upper back muscles too need toning up. A well toned back looks good and helps in maintaining correct posture. Upper back exercises are a good way of strengthening the upper back. Some effective upper back exercises are mentioned below.

Upper Back Exercises

 

Women would rather have a well-toned upper body, whereas men prefer a muscular back. Dumbbell pullovers and dumbbell rows are effective upper back exercises.

 

Dumbbell Pullover

 

You will need a narrow workout bench. Lie with the workbench supporting the upper back and neck, and your head leaning over one end. Place one leg each on either side of the bench with feet firmly placed on the ground. Lift the dumbbell over your face with arms stretched out. Slowly lower the dumbbell over your head in an arc; hold, and bring it back to original position. Initially do five repetitions and gradually raise the count to fifteen.

 

Another variation of this upper back exercise is to hold the dumbbell with bent arms. With elbows bent, slowly lower the dumbbell over your head in an arc; hold, and then gently pull back the dumbbell to original position. Initially do five repetitions and gradually raise the count to fifteen.

 

Dumbbell Row

 

Place the dumbbell on the right side of the bench, and your left leg on the bench with the right foot firmly placed on the floor. Leaning forward, place the left hand on the bench in front of the body. Your back should be in horizontal position. Pick up the dumbbell and raise your arm slowly upwards until your upper arm is in level with your upper body; hold, and take back your arm to the original position. Initially do five repetitions and gradually raise the count to fifteen. Now, repeat the exercise with the left arm.

 

These upper back exercises are a great way to build a strong upper back that add to the ‘V’ shape of the body.

 

Spine Health suggests using a controlled and gradual manner of exercise to relieve back pain.

 

For therapies like chiropractic, patients can trust Northwest Pain Relief Center to provide non-invasive physical medicine treatments, including chiropractic care throughout Washington and Alaska. For your FREE consultation, call us today at 855-959-7246


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Back Exercise And Golf Are Synonymous

Back exercise and golf. Doesn’t that sound like a common denominator? Of all the injuries in golf, the low back is by far the highest one.

To explain why doing back exercise for golf is important, a golfer needs to understand why.

The golf swing is one of the most (if not the most) stressful movements on the lower back. Picture this. You’re in a static position at the start; then you try to rotate your upper body as far as you can go, while keeping the lower body as stable as you can.

This movement all by itself puts tremendous stress on the lower back. If you have a lower level of rotational flexibility, you are at HIGH RISK for low back injuries. You many have one as we speak.

Now picture having the strength to ‘uncoil’ that back swing, maintaining your golf posture at between 80-100 mph. If you have not participated in a back exercise for golf, you will not be able to generate any power at impact, therefore your driving distance is inadequate.

Does this sound familiar?

It should. I see this all the time on the golf course. Especially with the senior golfers. They have physically declined over the years and have not done any back exercise for golf and can’t generate and club-head speed.

There is hope!

To remove the threat of low back injury and improve your ability to turn back and turn through with power, you just need to do a couple of simple back exercises for golf.

One example of a back exercise for golf that you should be doing several times a day is what I call the Lying Leg Crossover, which is incorporated in all my products.

Here’s what you do:

Lie on your back with your legs extended.

Raise one leg and bend at the knee to 90 degrees and the hip to 90 degrees.

Cross that leg over extended leg, while opposite shoulder stays on ground.

Go until slight pull in butt and lower back.

Hold and repeat once more.

Switch legs and do opposite side.

This is a very simple back exercise for golf and no equipment is required.

Just do this back exercise for golf religiously and you’ll see a HUGE improvement!

You can find 15 more back exercises by clicking here. 

If you’re in either Washington or Alaska, low back pain treatment is close at hand. Northwest Pain Relief Center offers non-invasive physical medicine treatments, including back pain treatment throughout Washington and Alaska. For your FREE consultation, call us today at 855-959-7246


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Flexibility Exercises Can Improve Your Shoulder Turn

I had a very interesting conversation during my workout this morning at the gym. I was performing a series of golf flexibility drills (Tops, Windmills, & Spiders to be exact) and a friend and very good golfer approached me.

My friend, local club champion and a scratch golfer, was asking me about the series of flexibility exercises I was working on.

He said; “Sean, I have watched your workouts and they seem to be very athletically oriented.

I know you work on the PGA Tour and with Phil.

Those exercises you were just doing, what are they exactly for, and how can they help my golf swing?”

I get quite a few of these questions like this and my reply to him was as follows:

“First off, the golf swing is an athletic movement (if you disagree with me on that point, go play 4 rounds of golf in four 4 days and get back to me).

It requires a high level of flexibility, balance, strength, endurance, and power to execute the swing correctly.

Knowing this you need to develop these physical characteristics (Flexibility, Balance, Strength, Endurance, and Power) within your body.

This will create the foundation upon which you can build an efficient and powerful golf swing. Let’s take a quick a look at these concepts before moving onto some specifics.

Flexibility, in relation to the golf swing, is the ability to draw the club through the proper range of motion. A full golf swing requires you to draw the club through a long range of motion. In order to perform this action correctly the muscles within your body must be flexible.

If your muscles are inflexible the ability to draw the club through the correct range of motion will be compromised, resulting in compensations in your golf swing.

Secondly, the golf swing requires a high level of balance. Balance is often thought of as a responsibility of golf swing mechanics only. The reality of the situation is balance is a component of both efficient golf swing mechanics and the body.

The interaction of the muscular and nervous systems is responsible for your balancing capacities. These two systems regulate center of gravity, proprioception, and limb movement. If you have poor balancing capacities a directly negative effect will be seen in your golf swing.

Introducing balance exercises can improve the ability of your body to regulate its’ center of gravity, know where it is in “space” (proprioception), and regulate limb movement. This will have a direct benefit upon your golf swing.

Thirdly, the golf swing requires you to maintain a fixed spine angle, and rotate around this spine angle during the swing. In order to perform the swing correctly and maintain a fixed spine angle it is necessary to have high levels of muscular strength.

Muscular strength in relation to the golf swing is the ability of your muscles to maintain a fixed spine angle during each swing. If you are lacking muscular strength, the ability to maintain a fixed spine angle will be compromised.

Fourth in our order of merit is endurance. The golf swing is a repetitive athletic movement, meaning you are performing the same athletic action (i.e. the golf swing) over and over again. Repetitive athletic movements over time cause fatigue within the muscular system. Once the muscular system is fatigued (i.e. tired) the ability to perform the intricate biomechanical movements of the golf swing will be compromised.

In order to combat such a situation, it is necessary for the golfer to develop high levels of muscular endurance. Muscular endurance can be defined as the ability to perform a repetitive movement over and over again without becoming fatigued.

Finally, the golf swing encompasses power. Power is the ability to generate clubhead speed. Clubhead speed equates to greater distance on all your shots. Developing clubhead speed is a combination of both your swing mechanics and body.

In relation to the body it is the ability to generate the greatest amount of force within the golf swing. To increase the force outputs within the body it is necessary to develop high levels of muscular power. Developing muscular power relative to the golf swing increases the possibility of greater clubhead speed.

Quite often the amateur golfer does not have the flexibility, strength, balance, or power in the body to swing the golf club correctly.

The result is that sloppy, ineffective swing with a lot of body compensations.

Any serious amateur must spend some time on developing the body for the swing.

It does not need to be a substantial amount of time, but a little each day.

This will over time develop the body for the golf swing.”

My friend shook his head in definitive agreement and said he has lost some distance over the years and directly relates it to losing some of his flexibility.

I said “exactly! That is what happens, the body becomes deficient in one area or another and the golf swing is affected.

In addition, to developing the body for the golf swing a certain order must be followed.”

He asked; “What do you mean exactly?”

I replied; “The physical parameters of the body must be developed in a specific order to get the greatest benefit.

For example, if you try to develop more power but are not flexible enough to execute a full shoulder turn.

The power in your body you develop will be worthless.

Start with flexibility graduate to balance and then look at getting stronger and more powerful.

The exercises I was just performing are golf specific flexibility exercises to help the shoulder turn.

Remember, follow the logic; flexibility first, balance second, and then develop strength and power.”


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Get Well: Exercise Tips for Fibromyalgia Sufferers

If you suffer from fibromyalgia, it is possible that you will benefit from a carefully constructed exercise program. However, those who have fibromyalgia are often not in the best of shape, so it is important to implement the exercise carefully and with a plan in mind. Here are some exercise tips for fibromyalgia sufferers that can help you to feel better and get your active lifestyle back again.

If you have fibromyalgia, you may not feel like exercising. So, then, why do it? Part of implementing exercise to cope with fibromyalgia is understanding why you would do that.

Exercise can lessen your pain and prevent weakness of your muscles. Endurance exercise, like walking and cycling, can help you become stronger overall and give you additional energy. In a nutshell, exercise will help you feel better overall. As long as you do it the right way, exercise can be one of the most effective treatments for those who suffer from fibromyalgia.

Start Slowly

If you suffer from fibromyalgia, you know that you are not usually energetic and that your body has likely become somewhat stagnant. Because of the blow to your overall physical fitness, you should make sure you start slowly. With that in mind, one of the best exercise tips or fibromyalgia suffers is to go from low amounts and intensities in your workouts and work up to the higher ones and longer sessions. Helpful exercises for those with fibromyalgia include low impact exercises, walking, and anything that may be designed for those with arthritis. Water exercise classes and programs, in fact, are as good as any for those with fibromyalgia.

Stretch First

No matter what exercise you choose to help you with your fibromyalgia, you have to stretch first. No matter what, one of the top exercise tips for fibromyalgia sufferers you will get is to stretch. Stretching helps your body warm up before activity begins. Additionally, it is its own type of exercise and can improve blood flow. You will also greatly reduce the risk of injury as you exercise if you remember to stretch first.

Soreness is Okay

Another one of the exercise tips for fibromyalgia sufferers is to expect some soreness. Listen to your body and make sure you don’t overdo things, but when you start a new exercise program, you are going to feel some soreness. As you continue your program and become stronger, though, the soreness will likely begin to subside. If, though, the pain gets worse or is intense, then it is time to cut back on the exercise. Additionally, talk to your doctor before you start an exercise program to make sure your fibromyalgia will cause no complications. If he or she gives you the okay then you will be on your way to feeling better and being happier.

With the help of these exercise tips for fibromyalgia sufferers, you can aid in your own treatment. Exercise will help you feel stronger and increase your stamina. Before you know it, if you plan it right, you will be exercising more and feeling your fibromyalgia less. In the end, isn’t that the only goal you really have?


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Get Back Pain Relief Now

A wise man once said: “The world can be divided into two groups of people: people who suffer from back pain and people that will suffer from back pain”. The reason to why this smart man is correct must be found to get a relief for back pain. Today, the chairs are better and the mattresses are best designed to support the back. But, more than in any given time in the history of humanity, people suffer from back pain. This article will reveal the reason and, even more important, a few ways to overcome it.

The root of the problem goes all the way back to our childhood.  Have you ever seeing a 3 year child complaining about back pains? Probably – not.  Children do everything naturally, you can learn a lot from them, especially from their movements.  When they sit, they sit upright. They will always lift things using their legs and not their back, and I could go on and on.

Grownups lose these natural habits and tend to adopt wrong ones instead.  The stressed way of life prevents people from taking proper care of their back.  Instead, people tend to sit for hours and hours in back hurting positions ending up with a sore back.  Moreover, kids run and play all day long keeping in shape Grownups stops all sport activities as a lack of time or the feeling that they are unable too. As a result the body becomes over weight and not flexible, this only increases back pains.  Wrong habits lead to wrong posture and when attempting to correct it people tend to do the same mistakes they have done before.

The solution is going back to a healthy way of treating our back, sit properly, get up from time to time and stretch up, lift things properly, and:

  1. Keep you back and especially your shoulder blades covered, in bed.
  2. The height of the pillow should let the neck part of the spinal to be balanced with no pressure.
  3. It is recommended to sleep in a fetus position – lay on your side with your legs against the chest.
  4. Avoid sharp movements in the morning. Warm up your back first. Consult an exercise expert.
  5. Sit upright but naturally with no pressure on your lower back.
  6. When you sit make sure your feet, all of the sole, is fully placed on the floor for support.
  7. Get up and stretch once in 30 minutes when sitting for a long time.
  8. Use your knees to lift things and not your back.
  9. Warm up before any physical activity.
  10. End up physically activity with stretches.
  11. And last but not least, listen to your body and avoid painful situations and activities. If you feel pain, check it.

You can click here for more tips on back pain relief. 

It is simple, it is natural, and it is what we would have done in a more natural sane world.  Watch the kids for the best live-show on how you should do it. They make excellent teachers for their movements are still pure.

If you’re in either Washington or Alaska, low back pain treatment is close at hand. Northwest Pain Relief Center offers non-invasive physical medicine treatments, including back pain treatment throughout Washington and Alaska. For your FREE consultation, call us today at 855-959-7246


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Back Pain Exercises: The Best Remedy for Back Pain

Back pain exercises are much sought after these days because back pain is a common phenomenon amongst people under the age of 45 and can be rectified effectively only if the true cause behind the pain is identified. Barring a few exceptions, exercises for back pain are effective for all types of back pain, be it the pain in the lower back ore pain in the upper back. Exercises also provide a solution for back pain related to genetically or trauma related deformities and subsequent pain.

Causes of Back Pain

Before we understand about the exercises to relieve back pain, we should have an understanding of human spine and possible causes of back pain.  Human body depends on the spinal column for structural stability and mobility. It is the spine which provides us the necessary support to bend, twist or move around. The spinal column is made up of 24 vertebrae which are placed one on another from the skull to the pelvis. The spinal column is tightly wrapped by muscles and ligaments. Now any type of injury in these muscles or ligaments can result in pain. You can rectify or reduce such back pains by carrying out proper back pain exercises.

Backache usually is a result of the spasm of muscles supporting our spine. This occurs due to improper posture, or sudden movements or jerks or repetitive actions. Diseases such as osteoporosis, osteoarthritis, viral infection, and bladder or kidney infection, gynecological problems in women, tumors and trauma can also cause back pain. Excess body weight, wearing of improper shoes and carrying heavy weights can also result in back pain. The best remedy for backache occurring from these reasons is back pain exercises. This is mainly because exercises to relieve back pain are safe and free from any possible side effects that is a possibility with other treatments for back pain.

However, back pain exercises may not prove to be effective in cases where the pain is not caused by an improper posture or sudden movements, jerks or is accompanied by bowel or bladder control problems. In such cases, it is advisable that the person suffering from backache consults a physician and gets a proper treatment.

The best way to avoid back ache is to maintain a proper posture and keep your muscles well-conditioned by undertaking proper back pain exercises. One should never bend at the waist or stoop to pick up an object. Instead, we should lower our body to the level of the object by bending our knees.

The most common back pain exercise is to stand straight or sit on a comfortable chair that provides adequate support to your back. You should avoid sitting or standing in a single posture for a long time. Even while sleeping, you should be careful as to the type of mattress being used. Slouching or leaning forward should be avoided at all times. Yoga and meditation go a long way in relieving back pain and are very good exercises.

Prevention, it is said is the best cure for back pain. You can avoid backache by undertaking back pain exercises on a regular basis. These exercises strengthen the muscles in the abdomen and the spinal area and ensure that there is adequate support to the spine. Wall slides, leg raises and leg swings are the best exercises and abdominal strengthening exercises prove to be effective in toning up our back muscles.

You can click here to find more tips on back pain relief. 

Read our related articles for Back pain massage, and other back pain exercises to have detailed information about exercises to cure back pain.

If you’re in either Washington or Alaska, low back pain treatment is close at hand. Northwest Pain Relief Center offers non-invasive physical medicine treatments, including back pain treatment throughout Washington and Alaska. For your FREE consultation, call us today at 855-959-7246


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Exercise Can Help Relieve Lower Back Pain

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If you are one of the millions of people that suffer from lower back pain, then you need to know that exercise can do wonders for you. When it comes to relieving lower back pain, exercise provides more long-term relief than any back pills that your doctor can give you. The fact is, pills only serve to mask the problem by providing temporary relief of the pain, but the problem that is causing much of the pain is still there. Exercise will strengthen the muscles that support your back and improve flexibility thus greatly reducing the chances of future attacks.

You should be doing a threefold program of exercise which includes aerobics, resistance and stretching exercises. Aerobic exercise like walking and bike riding will begin to get your body conditioned properly because it strengthens your heart and lightly works your muscles. Resistance exercise like weight lifting will strengthen the muscles that support your back. Stretching exercises will increase flexibility giving your back a greater range of motion. Your doctor can guide you as to when and how much of each type of exercise you should be getting.

For people with lower back pain, the best aerobic exercises to do are low impact ones like swimming, walking and bike riding. Jogging, dance aerobics and step aerobics all produce repeated impact on your back and on your knee and hip joints as well. In order to get in good condition, start out with 15 minutes of light aerobic work per day, 2 to 3 times per week, and then gradually build yourself up to 30 to 40 minutes per day, 4 to 5 times per week.

You should be working enough to raise your heart rate to be in between 65% to 85% of your maximal heart rate. You determine your maximal heart rate by subtracting your age from 220. Regardless of whether you are walking, bike riding or doing any other aerobic exercise, always maintain good posture. This means sit up straight, stand strait and do not slouch or lean forward. Good posture is essential to any good exercise program.

When it comes to resistance exercising, you always want to concentrate on the abdominal muscles. These muscles play a major part in giving your lower back support and the stronger they are, the more relief for your back. Also important is to do exercises that are designed to specifically strengthen the lower back muscles themselves. You will best benefit from working each muscle group 2 to 3 times per week. You may want to hire a qualified fitness trainer to help get you on your way by designing a resistance program that is right for you.

Remember that while resistance exercise is great for strengthening the targeted muscles being worked, there should never be any pain involved. Some discomfort should be present in the muscles being worked while performing the exercises for them, but should subside very shortly after completion of the exercise. If there is any pain during the exercises or if discomfort persists for some time after, it is a sign that something is wrong and exercising should be discontinued and your doctor should be consulted immediately.

As far as stretching is concerned, 10 to 15 minutes of moderate stretching per day is usually enough to get the job done just fine. Here you really want to concentrate on stretching your hamstrings which are the muscles in the back of your upper legs. The looser your hamstring muscles are, the better range of motion your back will have as flexible hamstring muscles do not put the strain on your lower back that tight ones do.

Stretching the lower back muscles is also a must and sitting on the floor with your legs flat on the floor in front of you while you slowly reach for your toes until you can’t go any further, hold for 10 seconds, and sit back up is a great exercise to stretch both your hamstrings and your lower back. Repeat this stretch 2 to 3 times each day.

While there are no miracle cures for lower back pain, you can make living with a lower back condition much easier to deal with by simply incorporating some exercise into your life each day. It is worth the effort in the long run give up 30 to 40 minutes per day, 4 to 5 days per week to exercise away your lower back pain.

You can check out this articles from WebMD for more tips on exercises for lower back pain. 

If you’re in either Washington or Alaska, low back pain treatment is close at hand. Northwest Pain Relief Center offers non-invasive physical medicine treatments, including back pain treatment throughout Washington and Alaska. For your FREE consultation, call us today at 855-959-7246


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Gym Exercise and Shoulder Pain

It’s funny how you don’t notice a certain part of your body until it starts giving you problems. Imagine this, you use your arms every day and connected to your arm is your shoulder which mostly moves with your arm.

Now all of a sudden somewhere along the line you hurt your shoulder. You’re not exactly sure when or why, but something is different. A nagging pain is nibbling on your nerves and you can barely pick up your fork to take a bite of your supper.

Sounds familiar?

We only notice that we can’t be without the functionality of a certain part of our body as soon as that part of our body starts acting up.

When it comes to the subject of shoulder problems, many a person will tell you about the pain and suffering that their shoulder problem caused them. According to research it seems that shoulder problems are common in the general population, with up to 47% of adults complaining about their shoulder/s.

Before going for surgery, many will go to physical therapists to help them sort out the problem. Effective methods used to help alleviate shoulder pain include anti-inflammatory medications or pain medications, cortisone injections are also popular and of course physical therapy.

One of the very popular treatments for shoulder pain is therapeutic exercise. In contrast to this, shoulder pain can actually be caused when hurting oneself while doing gym exercises.

A relatively normal activity for many people, which in actual fact has the ability to be responsible for your shoulder problems or aggravate an already existing shoulder problem.

Thus, certain exercises are beneficial to the shoulder, but there are others which may place the shoulder at risk for injuries and pain.

Following are four gym exercises that you should watch out for- they might just be the cause for your shoulder problems:

  1. Bench press: There may be an association between bench press and arthritis of the shoulder due to the fact that the shoulder is loaded with compression. The shoulder is strictly speaking a hanging joint.  Such heavy loading may cause early wear of the cartilage.
  2. Acromio-clavicular (AC) joint: AC joint (the joint between the collar bone and the shoulder bone on top of the shoulder) is also referred to as weight lifters shoulder. Lifting heavy weights may lead to wear of this joint but the incident is so low that one probably should not be too concerned about this.
  3. Overhead exercises like military press: Military press loads the rotator cuff in a disadvantageous position and can lead to rotator cuff injuries. There are other exercises with equal benefits and less risk eg. lateral raises, horizontal row, etc.
  4. Contagious exercises: One of the top exercises is seated rowing. When the weight is pulled back it also squeezes the shoulder blades together – this does not only exercise the rotator cuff muscles but also the stabilizers of the shoulder blades.

As mentioned above, contrasting to these four exercises, there are therapeutic exercises that will help treat your shoulder problems. Therapeutic exercises usually consist out of motion, strengthening and conditioning exercises.

Isn’t it ironic how the same thing, exercise, can either heal or harm you? So next time you go to the gym, be sure to watch out for potentially dangerous exercises.

As Kevin R. Stone wrote on the Huffington Post, “Life with shoulder pain is not fun. Fortunately, the most common causes are completely fixable.”

At Northwest Pain Relief Center we provide treatments covering a variety of conditions including wrist, arm & shoulder pain. For therapies like chiropractic, patients can trust Northwest Pain Relief Center to provide non-invasive physical medicine treatments, including treating wrist, arm & shoulder pain throughout Washington and Alaska. For your FREE consultation, call us today at 855-959-7246.


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