During this time of year, the thought of travel for someone with back pain can seem unbearable.
Here are a few tips to remember this holiday season and all year long.
PRACTICE PROPER LIFTING TECHNIQUES:
Bend at the knees and use your leg muscles rather than your back muscles to lift
Avoid twisting the low back while lifting; instead, pivot with the feet
Carry heavy items as close to the body as possible, it’s all about leverage
Distribute weight evenly on each side of the body, use a back pack when possible.
If carrying one shoulder bag, switch sides often to avoid stressing one side of the back.
BRING YOUR OWN SUPPORTS
The seats on planes, trains and in cars may not provide you with the proper support for your lower back. Remember to pack your fulcrum set so you have your low back support at the ready when you need it. The inflatable fulcrum works great and will fit in your carry on so you can use them anywhere. https://www.postureresources.com/fulcrum-exercises/
REMEMBER YOUR POSTURE
Remember poor posture will put stress on your spine and nervous system. Try to sit up straight with your back aligned. Remember to keep shoulders back and feet flat on the floor when possible. Use of a posture strap while driving or sitting on a plane for an extended period of time may help you remember your posture and keep your shoulders back. However it is not recommend to wear all the time, too much of a good thing can be bad for you.
Staying hydrated not only helps with your alertness, controlling appetite, and reducing muscle cramps but it also keeps every day symptoms of travel like fatigue, headaches, and dry skin at bay. Drinking clean filtered water is the best way to stay hydrated. Start your day by drinking your 2 oz of sole followed by 8 oz of pure water to help keep your cells hydrated and help maintain your electrolytes. Drinking water is the best way to stay hydrated. While traveling try to carry a refillable bottle with you as most airports now have water fountains to fill them up after going through security.https://www.postureresources.com/sole-benefits-and-how-to-guide/
Oxygen is essential for a good health. During times of stress we tend to shallow breath in the upper part of the chest only. Take a few moments ever hour to take 3 deep diaphragm breaths. Breathing as deeply as possible using your diaphragm to draw air completely into your lungs then use your stomach muscles to completely exhale. This will help keep your body oxygenated while reducing stress.
REMEMBER DAILY HOME REHAB IS ESSENTIAL FOR YOUR SPINE AND YOUR HEALTH
The Therapeutic Wobble Chair™, provides many benefits for the pregnant woman when used during pregnancy. It relaxes and strengthens core muscles and the pelvic muscles. It promotes circulation; lack of circulation during pregnancy creates problems such as swelling, restless leg, pain, and varicose veins. Daily use of the Wobble Chair can prevent those symptoms before they begin, as well as reduce or even eliminate current symptoms. The use of the Wobble Chair has also been found to reduce the severity of cramps due to constipation through increased range of motion. The Wobble Chair can loosening tight low back muscles without the risk of aggravating any pressure points.
We walk, move and dance during labor to reduce the pain and pressure of contractions. We also do it to help the baby move down through the pelvis in preparation of birth. The Wobble Chair gives us another tool to use during labor. It is especially helpful when women have reduced mobility due to IV’s, monitors, weak legs or trouble standing. A woman can move and “wobble” in a number of different ways to simulate the motion of walking the stairs, swaying, rocking.
Postpartum, the Wobble Chair also has its benefits: strengthening the pelvic floor, promoting faster healing, and less trouble with incontinence. Increasing circulation relieving or preventing constipation, and in turn the likelihood or severity of hemorrhoids. The Wobble Chair provides a low impact, mild exercise that will help trim the waist line and tone your tummy muscles! It also promotes proper posture which we know could use some work after the act of pushing during labor!
One can argue that the birth ball provides a lot of the same benefits of the Wobble Chair . Except that the Wobble Chair was designed with the smallest possible pivot point to direct the motion to the spine. This allows it to do the work of mobilizing the spine, directly relaxing muscles. This action reduces the pressure on nerves and blood vessels with less effort.
The Wobble Chair is a quick, easy, low impact exercise for any activity level. However, like any new exercise you are starting, from yoga to running it should always be started gradually and slowly working your body up to a level that you are comfortable with.
The Wobble Chair is an invaluable tool in restoring and maintaining the function of the spine and nervous system and can do amazing things for the pregnant body and the wellbeing of women during pregnancy and beyond.
The exercise foam roll is a great tool to keep the thoracic spine mobile so that it can react as needed to re-position itself under the corrected cervical spine and above the lumbar spine, before cervical and lumbar correction can be expected and maintained. Find out how the Exercise Foam Roll can help!
The Wobble Chair Benefits provide exercise motion needed for lumbar disc mobility, re-hydration, nutrition delivery and waste elimination. Also, aids in reducing back pain.
Use daily 10-12 minutes reducing low back pain and increase flexibility while hydrating discs. Also a great warm up before any activity, take it to the ball field, road trips, warm up before a round of golf to decrease tight muscles.
This motion is absolutely necessary to bring in nutrients to the disc while carrying waste products away. VIEW THE FULL ARTICLE
As part of the Spinal Rehabilitation process, after warm ups (restoring motion and preparing the spine for rehabilitation), begin slowly with 6 different fulcrum exercises.
Each subtle movement is held for a count of 5 and released, building up to 10 repetitions. Some of these exercises are done on the Left and then on the Right side of the body, while others are centered. The natural progression, when ready, is to move from the Beginning to the Intermediate and then Advanced fulcrum exercises. VIEW THE FULL ARTICLE
The 6 Way Stretch Strap is necessary for stretching chronic splinted postural muscles so that their splinted memory can be removed and normal muscle function and muscle memory can be re-established. After the muscles have been stretched repetitive cervical traction can be performed. VIEW THE FULL ARTICLE
“sole” (so-lay), is the infusion of ionized minerals, a solution rich in organic compounds from the primitive oceans of the earth.
Minerals are the most basic of building blocks for proper nutrition and health. Without minerals, nothing else works. Vitamins and other nutrients do not get broken down and absorbed when amino acids and enzymes do not work due to the lack of vital minerals. And mineral deficiencies are getting more common now due to our depleted soils and poor diets.
Keep reading to find out Benefits and how to easily make the Sole Solution!
Salt is seen as negative and bad by many organizations. Not saying you should start shoveling salt into your mouth but I want to clarify there is a major difference between processed table salt and Himalayan Pink salt. VIEW THE FULL ARTICLE
Dowager’s hump is a term used to describe a condition of the back called kyphosis. An abnormal outward curvatature of the thoracic vertebrae of the upper back. A visible hump along the back of the spine and the head juts forward. A fat pad at bottom of your neck space. VIEW THE FULL ARTICLE