Specialty Program - Youth

Your Lumbar spine and how to take care of it

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stretch affect
November 30, 2019

Depending on your age and lifestyle, lower back woes can arise seemingly out of nowhere. While it may take time to diagnose back pain, there are steps you can take to keep your lumbar spine happy and healthy when it first occurs. Whether you’re facing the epidemic of back pain in the corporate workplace or are hereditarily prone to back pain, these simple tips may be the solution to relieving your chronic lumbar back pain.

Wear the Right Shoes

You wouldn’t wear a pair of high heels to the gym. So why wear shoes that may be attributed to your lower back pain? The keys to picking out the right pair of shoes for everyday walking are stability, flexibility, and comfort. Your shoes should have a supportive base, which helps the lumbar spine and the body remain in alignment.

You also want to make sure you have the perfect fit that allows for flexibility. If a shoe is too big there will be shifting and discomfort, which negatively impacts the lumbar spine over time. And, of course, you want to select a pair of shoes that are comfortable to wear for every activity you have planned. A shoe with an arch that closely matches your own is a great way to find a comfortable match. Shoe orthotics or inserts are also an option for getting the perfect fit to maintain your lumbar spine health.

Exercise Your Core

Surprisingly, exercise is a great starting place for approaching lower back pain. Although your lumbar spine area may feel tense, exercising particular areas like your core strengthens the spine and prevent future pain. There are special exercises you can do that won’t exacerbate any lower back issues. If you’re working with a personal trainer, be sure to ask about core exercises you can perform on a regular basis. If you exercise on your own, here is one core exercise recommended by NYC based personal trainer Amy Marturana, to start off with:

“Bird Dog”

Starting position: Hands and knees in tabletop position, wrists stacked under your shoulders, knees stacked under your hips

  1. Extend right arm forward and left leg back. Keep your back flat and your hips in line with the floor.
  2. Squeeze your abs
  3. Return arm and leg to starting position
  4. Repeat with other arm and leg

This is just one of the hundreds of simple core exercises you can practice on a daily basis.

Follow an Anti-Inflammatory Diet

Inflammation plays a major role when it comes to lower back pain. It is not only a cause of lower back pain, but inflammatory diseases such as arthritis also predispose people to lower back pain. Fortunately, studies have shown a reduction of inflammation in people who follow diets like the Mediterranean Diet. Key elements of the diet include:

  • Eating “good fats” in fish and poultry opposed to red meat
  • Decrease salt intake
  • Use olive oil as a substitute for butter
  • Eat lots of fruits and vegetables
  • Nuts and whole grains are also allowed, in controlled portions

Stretch to Strengthen Lumbar Spine

While you may associate stretching with a warm-up to exercise or other healthy activities, stretching in itself is a practice that can help you improve and maintain your lumbar spine health. A practitioner-assisted stretching routine provides you with the right moves to loosen muscles, relieve pain, and strengthen those muscles to prevent recurrences.

Here’s one stretch you can do for your lower back:

While yoga and other stretch-based gym activities are out there, practitioner-assisted stretching eliminates any risks by focusing on one muscle at a time – giving clients a personalized experience and a healthy, relaxed body.

Keep Your Lumbar Spine Strong with Assisted Stretching from Stretch Affect

Stretch Affect prides itself in providing clients with customized assisted stretching sessions that truly make a difference when it comes to maintaining your lumbar spine health. With a personalized approach, the one-on-one assistance stretching procedures offer real results to achieve whatever your body needs. Contact us today and get your free consultation session!

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