PUSH-as-Rx ®™ Wellness Exercise & Fitness

Injury Medical Chiropractic Decompression Clinic focuses on the whole body, realigns the bones and joints, and helps strengthen the muscles. This helps prevent pain and injury and maintains spinal stability. Strong back muscles can help promote correct posture and keep the spine free from restriction. A stable spine is achieved when the back muscles can support and balance the everyday forces and stress of rigorous physical activity. Strengthening the back muscles can be done through yoga, weightlifting, and other recommended chiropractic exercises.

Sports Strength, Balance, Core Decompression Clinic

The primary muscles in the back include:

• Latissimus dorsi/lats) are in the area below the armpits and down the sides of the back
• Rhomboids are in the mid-upper back
• Trapezius/traps run from the neck to the mid-back
• Erector spinae run along the spine

Major Core Muscles

• The transverse abdominis
• Multifidus
• Internal and external obliques
• Erector spinae
• Diaphragm
• Pelvic floor muscles
• The rectus abdominis/abs

Minor Core Muscles

• Lats
• Traps
• Glutes

Exercises should target a combination of these muscles.

Core Importance

The core is a crucial area of the body. The body utilizes the core for all movements and as a stabilization unit. Lack of strength places unwanted tension and pressure on the spine. Chiropractic ensures all the joints function correctly and enhances the core to brace more effectively and efficiently.

Chiropractic Balance

Adjustments and decompression realign the muscles into the proper position and help lubricate the muscles to help ease the stabilizer muscles that could be tight or tense. Treatments used can include:

• Spinal manual and motorized decompression
• Extremity adjustments
• Myofascial release
• Active Release Technique
• Trigger point therapy

Benefits

• Natural pain relief
• Injury prevention
• Enhanced muscle performance
• Expedited recovery
• Increased endurance
• Mobility enhancement
• Increased strength

Core strength and stability play a huge factor in everyday life and functions. Maintaining health results requires attention to detail. Injury Medical Decompression Clinic will create a personalized optimal health treatment plan that focuses on whole-body realignment, simple lifestyle adjustments, health coaching/nutrition, and strength training to improve balance, strength, and core stability.

Spinal Decompression DRX9000

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Globe G, Morris C, Whalen W, et al., "Chiropractic Management of Low Back Disorders: Report from a Consensus Process," Journal of Manipulative and Physiological Therapeutics November/December 2008: 651-658.

Keller, MD, et al., "Trunk Muscle Strength, Cross-sectional Area, and Density in Patients With CLBP Randomized to Lumbar Fusion or Cognitive Intervention and Exercises," Spine, 2004 29(1): 3-8 (3)

Mayer J, DC, Ph.D. Mooney V, MD, Dagenais S, DC Ph.D., "Evidence-informed management of CLBP with lumbar extensor strengthening exercises," T Spine J, 2008;8:96-113. (3)

McKenzie, RA, "The Lumbar Spine: Mechanical Diagnosis and Therapy," Spinal Publications/Printed by Wright & Carman, LTD, Upper Hutt, New Zealand, 1989 reprinted.

Sculco AD, Paup DC, Fernhall B, Sculco MJ, "Effects of aerobic exercise on low back pain patients in treatment," Spine J, 1(2):95-101 (2001).

Kettlebell training for the back muscles and back pain prevention can be part of a recommended treatment plan. When experiencing low back pain, many sports medicine experts recommend kettlebell exercise to strengthen the core and posterior chain. However, if not used correctly, kettlebell exercises can worsen back pain.

Kettlebell

They are made of cast iron or steel and are named for resembling a tea kettle with an oversized handle. They can be used in one and two-handed movements.

Exercises and Movements for Back Pain

For individuals that are not experiencing back pain, kettlebell training can be excellent for maintenance and injury prevention. They strengthen the core and back muscles.

• The kettlebell swing is an essential exercise and is one of the most important exercises when dealing with back pain issues.
• A kettlebell is placed on the floor about 12 inches in front while standing with the feet a little wider than hip-distance.
• The hips become the hinge.
• Extend the arms down to the bell and grip it.
• Begin swinging it up and down through the legs and then upward and outward to chest level.
• The shoulders are to stay relaxed.
• The hips are used to thrust and create momentum to swing the kettlebell.
• Keep the spine neutral throughout the exercise to prevent injury.
• The arms are to hold the bell only.
• Don't swing with the arms or shoulders, but push through with the hips.
• The exercise can be swung up over the head but is not recommended for those with back pain.

Benefits

• They are portable and don't require a lot of space.
• With kettlebells, an individual can train more easily than with barbells.
• Kettlebell workouts provide strength training and cardiovascular fitness.
• Once the proper technique is learned, individuals can set up a regular regimen at home.

Proper Form and Mistakes

Proper form is crucial. The primary movement most individuals have difficulty with is getting the proper hinging motion at the hip. Most individuals flex at the lower back and place increased pressure on the discs. Proper hip hinge motion means:

• Keeping the low back straight
• Flexing at the hip
• Pushing back out with the buttocks when performing the swing motion.
• When done correctly, an individual should be able to stop at any stage and hold that position.

Posture Form Tips

Form issues with kettlebells include:

Hip Hinge

• When picking up the kettlebell, remember to hip hinge instead of squatting to maintain the back in a neutral position.
• Drive the hips back in the same way when sitting down on a low chair.

Arching the back

• If the pelvis is tilted too far forward, the back arches a lot.
• This can narrow where the nerves leave the spine in the low back.
• Keep the abdominals tight to prevent the pelvis from tilting forward.

Using the incorrect weight can also cause problems; this could be going too heavy or too light.

• Too heavy increases the risk of straining the body and back.
• A kettlebell that is too light does not provide the correct resistance to strengthen the muscles.
• Another common mistake is overtraining. Specifically, individuals over 50 whose bodies don't recover as quickly.
• Individuals over 50 are recommended to spread out the workout days with more than one rest day.

Common Injuries

Proper training before working with kettlebells is highly recommended, especially for those already dealing with back pain. Individuals are encouraged to work with a physical therapist, sports chiropractor, or personal trainer who can teach proper techniques and specific exercises, observe the individual's process, and make corrections. Improper technique can lead to:

• Muscle strains.
• Muscle spasms.
• Compressed or pinched nerves.
• Added stress to pre-existing low back conditions.
• Impact injuries to the wrist and forearm.

Body Composition

Exercise Ball Pikes

Exercise ball pikes are an advanced total body workout. Muscle groups worked out include:

• Deep abdominals
• Hip abductors
• Quadriceps
• Deltoids
• Scapula stabilizers
• Pectoralis major/minor

To do the exercise:

• Start in a pushup position with the arms on the floor in front.
• Lift the legs, so the tops of the feet rest on the exercise/stability ball.
• Knees should be bent to start the movement.
• Extend the legs out as straight as possible.
• Hold the position for a few seconds.
• Return to the starting position.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Common Injuries Associated with Kettlebells: ACSM's Health & Fitness Journal (March/April 2017) "Managing Risks of Training with Kettlebells to Achieve Optimum Benefits." https://journals.lww.com/acsm healthfitness/Fulltext/2017/03000/MANAGING_RISKS_OF_TRAINING_WITH_KETTLEBELLS_TO.6.aspx

Core Training

Back pain can be debilitating, causing immobility, inflexibility, and have a significant impact on a person’s quality of life. It can make even the most mundane daily activities extremely difficult – and even excruciating. Building the muscles that make up your core (abdominals and back) can help support your spine and reduce back pain. In many cases, strengthening these muscles can assist a patient to avoid medication with its unpleasant side effects and even avoid surgery. With just a few smart moves you can significantly decrease your back pain, increase your mobility, and take back your life.

The Role of Abs and Back Muscles

The spine is the supporting structure for the back, but it also is a vital infrastructure for the entire body. It houses the central nervous system, and neural impulses are transferred along what is a spinal superhighway.

The arms, legs, neck, and head are all connected and stabilized by the spine through an intricate network of ligaments and muscles. The back muscles and abs, or abdominal muscles, are at the center, or core, of this muscle network. They keep the body upright and facilitate movement. When these core muscles are not in good condition, it puts stress on the spine, impacting its ability to support the body. This often results in back pain and even injury in some cases. 

Postural Alignment

Postural alignment is a frequent contributor to back pain. This is often due to weak core muscles.

As the muscles fail to do their job to stabilize the spine, the body adjusts structurally to accommodate the weakness. This can result in postures that cause joint pain as well as muscular pain and even headaches.

For instance, stooped or hunched shoulders can cause back pain, but it can also create tension in the shoulders and neck. This, in turn, can cause tension headaches and migraines in patients.

A sway back, where the lower back bows, causing the pelvis to tilt up, can cause severe lower back pain, especially after standing for long periods of time. Swayback can be the result of weakened core muscles or a combination of a weak core, combined with obesity or pregnancy.

The weight in the abdominal area pulls the spine forward so that it curves. A pregnancy sling can sometimes help with the pain, but it is just a band-aid. The real cure is to strengthen the core muscles so that they are better able to support the spine and body adequately.

Foundation Training

Eric Goodman, a chiropractor, developed Foundation Training as a way to help his patients who suffer from lower back pain but are not physically able to do Pilates or yoga. It is also designed to help those who sit for long periods of time to counteract the associated adverse health effects.

Foundation training incorporates powerful yet straightforward movements that work to integrate the body’s muscular chains, increasing strength and realigning the core and spine. It does not require any equipment so the actions can be performed anywhere. The muscles are trained how to move correctly and work together so that you the body learns to move how it is designed to move. The critical, essential exercise can be viewed in this video.

Creating a strong core can help relieve back pain but also have added benefits such as increasing energy, better mobility, and an improved mood. By allowing the body to support itself, it can naturally relieve pain and heal certain conditions without invasive surgery or medication which can have unpleasant or even harmful side effects. When you take good care of your body, it will take good care of you.

CrossFit Workouts & Chiropractic Care

Walk into any gym or health club and you’ll find people exercising their core. Core training has taken the world by storm, and for good reason, as every DC knows. Strengthening the core creates stability and better movement and helps prevent lower back pain. To help patients get the most from their efforts, it’s important they understand what they’re doing. You can explain the difference between the local and global muscles, as I’ve outlined below, and help your patients perform core work safely and effectively.

What Is the Core?

I like to tell patients that their core is a shorthand way of referring to all the muscles of their lower back/pelvis/hip area. It’s where your center of gravity is located and where movement begins. A strong core stabilizes the spine and pelvis and supports you as you move. The core has 29 pairs of muscles that fall into two categories:

– Local Muscles. Patients can think of local muscles as the deeper muscles, the ones close to the spine and responsible for stabilization. They don’t have much ability to move the joints. The local muscles are further broken down into primary and secondary categories. The primary local muscles are the transverse abdominus and multifidi (the two most critical muscles for providing stability). The secondary local muscles are the internal obliques, quadratus lumborum, diaphragm and pelvic floor muscles.

– Global Muscles. The global muscles are the outermost layer of muscle—they’re the ones you can feel through your skin. They’re responsible for moving joints. The global muscles in the core are the rectus abdominus, external obliques, erector spinae, psoas major and iliocostalis.

The core should operate as an integrated functional unit, with the local and global muscles working together to allow easy, smooth, pain-free movement. When the muscles work together optimally, each component distributes, absorbs and transfers forces. The kinetic chain of motion functions efficiently when you do something dynamic, like exercise or run.

Core Injury

An injury to one of the core muscles usually means an episode of lower back pain for your patient. When that happens, the deep stabilizers change how they work as a way to compensate for the injury and protect the area. The stabilizers now have delayed action; they’re turned on only after you move, instead of as you move. Because now they’re not functioning as they should, the brain recruits the global muscles to compensate. That causes a core imbalance. The result: pain in the lower back, pelvis and glutes (the big muscles you sit on).

Exercises designed to help get patients’ core muscles back in balance are the best way to prevent re-injury and avoid lower back pain. Traditional abdominal exercises are often recommended to strengthen the global muscles. These exercises can actually increase pressure on the lower spine. Similarly, traditional lower back hyperextension exercises meant to stretch out the lower spine also may actually increase pressure on it. A better approach to preventing lower back pain is restoring stability with the core exercises below.

Abdominal Brace

The abdominal brace activates all the contracting muscles in the abdominal wall, without involving the nearby obliques and rectus muscles. This exercise strengthens the connection between the global muscles and the deep local muscles. This helps restore the balance between them and improves spinal stiffness.

To get an idea of how the muscles in your core work, place your thumbs in the small of your back on either side of your spine. Next, do a hip hinge: bend forward from the hips about 15 degrees. You should feel the muscles in your lower back move as you bend and stand back up again.

To do the brace, stand upright and suck in your stomach, as if you were about to get punched. Hold hat for 10 seconds, then relax. Repeat 20 times; do three sets.

You’ll know you’re doing the brace correctly if you poke your extended fingertips right into your side below your ribs and then brace. You should feel the muscles move under your fingertips.

Curl-Ups

Curl-ups train the rectus abdominus, the long abdominal muscle that runs vertically from your breastbone all the way down on both sides of your bellybutton.

Start by lying on your back with your hands palm-up beneath your lower back. Bend one leg and put the foot flat on the floor; extend the other leg. Hold your head and neck stiffly locked onto your ribcage—imagine them as one unit. Lift your head and shoulders slightly off the floor by three or four inches and hold that position for 20 seconds. Your elbows should touch the floor while you do this. Relax and gently lie back again. Repeat 10 times. Switch legs and repeat 10 times gain. Do three sets.

Tip: If your patient has neck discomfort doing this, have them push their tongue against the roof of the mouth to help stabilize the neck muscles.

Side Bridge

The side bridge, also called the side plank, trains the quadratus lumborum, lateral obliques, and transverse abdominus muscles, all local muscles that help stabilize the spine.

Start by lying on your side. Place your top leg in front of your bottom leg (the heel of your top foot should touch the toe of the bottom foot). Raise your body using the down-side shoulder and elbow. Cap the opposite shoulder with your free hand. Hold for as long as you can, aiming for 30 seconds. Switch sides and repeat.

Bird Dog

This exercise is great for training the back extensors, including the longissimus, iliocostalis and multifidii.

Start on your hands and knees (quadruped position). Raise and extend the opposite arm and leg simultaneously, like a dog pointing to where the bird is.  Hold or eight seconds, then return to the quadruped position. Repeat eight times, then switch arms and legs and repeat for eight reps. Do three sets.

Conclusion

All the muscles of the core must work together to produce efficient and effective movement. The core is the center of the body’s motion—training it is a critical part of any exercise routine. Teaching your patients proper technique for core training will result in big benefits for them now and in the future.



Share this Core Strengthening guide with patients, courtesy of WebExercises

Walking for a healthy back. This simple form of exercise can:

• Trim the waistline.
• Elevate mood.
• Reduce the risk of chronic disease.
• Improve back health.

Chiropractors recommend walking because of the ease of the workout and the health benefits it provides. It is a simple, low-impact exercise that can significantly improve the body's overall health in a short amount of time. It improves back health by:

• Strengthening the muscles that support the spine.
• Improves posture.
• Facilitates strong circulation.
• Improves bone strength.

Walking For A Healthy Back

Strengthens Muscles

• Walking engages all of the muscles which keep the body upright, including the core, leg, and back muscles. Muscle strength increases, providing optimal support of the spine.

Optimize Bone Health

• Bone is living tissue like the muscles, and exercise stimulates bone the same way as muscle, gradually increasing strength.
• Studies have found that walking improves bone density and reduces bone loss.
• Walking also helps reduce the risk of degenerative bone diseases.

Posture Improves

• Poor posture is one of the most common reasons why individuals have back pain.
• Poor posture affects mobility and places a significant amount of strain on the back.
• Walking a few times each week engages and strengthens the back muscles keeping the body straight.

Reduces Weight

• Many individuals have lower back pain that is caused by excess weight.
• The added weight causes the front of the body to shift forward, placing additional strain on the lower back.
• Walking reduces the load on the lower back.

Improves Flexibility and Range of Motion

• Combined with stretching, walking improves flexibility and range of motion, making it easier to perform everyday activities reducing the risk of back injuries.

Improves Circulation to the Spinal structures

• Walking improves blood circulation, delivers nutrients to the soft tissues, and removes toxins.

Added Benefits include:

• Stress relief.
• Better sleep.
• Improved skin tone.
• Lower risk of diabetes.
• Reduced risk of depression.
• Improved cardiovascular health that lowers the risk of:
• High blood pressure.
• Heart disease.
• Stroke.

Before Exercising

Before beginning an exercise program, it's essential to consult a doctor or chiropractor for individuals that have not exercised for a while or are dealing with underlying condition/s. They will educate and recommend how much exercise is appropriate given their current fitness level and overall health. To maximize the benefits of walking and prevent injuries:

Use High-Quality Tennis or Walking Shoes

• Walking is much more enjoyable and safer when the body is comfortable.
• Improving comfort levels is by using a pair of high-quality walking shoes or trainers.
• They will provide proper support, cushioning, and adequate traction.

Maintain Proper Posture

Stay aware of body position when walking. A few key points to keep in mind:

• Place the heel down first.
• Then roll through each part of the foot, ending on the point of the toes.
• Keep the shoulders back and head up.
• Lift from the hips to reduce the impact on the lower joints.
• Keep a slight bend in the arms and smoothly swing them back and forth.

Turn Walking Into a Healthy Habit

• In the beginning, aim for at least 5 to 7 walks each week that last 25 minutes.
• Speed does not matter as the objective is to get out and walk.
• Once walking starts turning into a healthy habit with improvements in health, then start walking faster and longer.

Interval Walking

• Interval walking involves short periods of high-intensity walking followed by a longer period of slow walking.
• This increases cardiovascular fitness and muscle strength.
• Begin with a 1-minute interval of fast walking.
• This is followed by 2 minutes of slower walking.

Take On Easy Obstacles

• Makes the walks more challenging by walking up or down a hill.
• Walk over objects like tree stumps or rocks.
• This increases calorie burn.

Add Hand or Leg Weights

• Increase workout intensity by adding leg or hand weights.
• They will help strengthen the arms, shoulders, and upper back.

Body Composition

Building Lean Body Mass

Lean Body Mass is the body's total weight minus the fat. This includes all the weight of the muscles, organs, and total body water. The best way to develop muscle and Lean Body Mass is to adopt a resistance training program. As stronger muscles are developed, the size and amount of the muscle cells increases. The muscles then require more intracellular water, which allows them to function at optimal levels. As the muscles grow and take in more water, Lean Body Mass increases.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Morris, J N, and A E Hardman. "Walking to health." Sports medicine (Auckland, N.Z.) vol. 23,5 (1997): 306-32. doi:10.2165/00007256-199723050-00004

Nauman, Javaid et al. "Walking in the Fast Lane: High-Intensity Walking for Improved Fitness and Health Outcomes." Mayo Clinic proceedings vol. 94,12 (2019): 2378-2380. doi:10.1016/j.mayocp.2019.10.020

Vanti, Carla et al. "The effectiveness of walking versus exercise on pain and function in chronic low back pain: a systematic review and meta-analysis of randomized trials." Disability and rehabilitation vol. 41,6 (2019): 622-632. doi:10.1080/09638288.2017.1410730

You might not think it, but weight lifting and spine strengthening exercises can help reduce back pain. Remember the point of this type of weight lifting is not to build up the muscles like a bodybuilder but is to develop:

• Core strength
• Spine strength
• Body strength

The muscles in the back keep the spine moving and functioning properly. When the spine or abdominal muscles are weak this creates a higher probability of a back strain or injury. Having strong, healthy spine muscles are important because they function in maintaining correct posture, which in some cases, causes chronic back pain because of poor posture.

If only one part of the body is strengthened like the back is not enough. Therefore strengthening the rest of the body is a must. These include the body's core and leg muscles. 

Total body strength will reduce back pain and can help perform regular activities, like lifting heavy objects much easier, with more confidence and with a lesser probability of injury.

Spine strengthening exercises benefits

Most important reasons are they:

1. Prevents future back injuries
2. Stabilizes the spine
3. Helps the spine move properly
4. Help maintain correct posture
5. Increases muscle tone
6. Teaches correct body mechanics
7. Helps build bone this is especially beneficial for those with osteoporosis or at risk of developing it

A personal trainer or sports chiropractor can help start a spine strengthening regimen. They will teach:

• Simple
• Specific
• Strengthening

Weight lifting exercises.

A physical therapist can also develop a custom weight lifting/strength exercise program for optimal spine health and for reducing pain.

Most workout regimens incorporate a combination of weight lifting with actual weights/exercise machines and strengthening exercises/calisthenics with the body's weight as the resistance for maintaining a healthy strong spine.

Here are a few weight lifting and back strengthening exercises that can help decrease and prevent back pain.

Talk to a doctor or chiropractor before beginning any exercise program. Remember to listen to your body and stop right away if there is something off.

Push-ups

Push-ups help strengthen the:

• Back
• Chest
• Arms
• Core muscles

Your own body weight is the resistance.

To do this:

1. Position the body in a straight line from head to toe, the face looking down.
2. Hands should be wider than shoulder-distance apart. Walk the hands out so they are slightly higher than the shoulders
3. Keep the balance on toes and hands, with a straight back, lower the body to the floor by slowly bending the elbows until at a 90-degree angle.
4. Push up using arm upper back, and chest muscles.
5. Do 3 sets of 10 every day. As the strength increases do more reps.

Chest Flyes

Chest flies are excellent for building muscle in the:

• Upper back
• Chest

Dumbbells or a weight machine can be used for this exercise. To do this:

1. Lie on the floor with the knees bent and the feet flat on the ground.
2. Extend the arms out to either side of the body, and let them rest on the floor.
3. With a dumbbell in each hand, raise the dumbbells until they meet at the top at the same time, and keep a slight bend in the elbows.
4. Lower the hands to the ground, and repeat.
5. Do this exercise 15 times 3 times a week. With added strength add more reps.

Lateral Raises

Lateral raises help strengthen the entire back. All that is needed is a set of dumbbells. To do this move:

1. Stand or sit with the feet equal hip-distance apart. Arms are at the side.
2. With a dumbbell in each hand and a slight bend in the elbows, raise the arms to the side until shoulder height. Keep the core engaged during the movement.
3. Once at shoulder height, slowly lower the dumbbells, and repeat.
4. Repeat this exercise 15 times 3 times a week. As strength increases add more reps. 

These exercises should be performed slowly with a gradual build-up to more complex movements and adding more weight. Remember to breathe naturally. If you hold your breath during exercise, it can cause tension in the muscles, which can worsen any pain or create new injuries. 

Before adding weight or new spine strengthening exercises, talk to a doctor about exercising with back pain. They will let you know if there are certain movements or positions that should be avoided.

Weight lifting exercises done incorrectly can lead to more back pain and added injuries. If there is any pain while doing these exercises, stop and call a doctor, chiropractor or physical therapist right away.

As El Paso’s Chiropractic Rehabilitation Clinic & Integrated Medicine Center, we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.

Chronic Pain Relief | El Paso, Tx (2020)

El Paso, TX. Chiropractor Dr. Alex Jimenez looks at exercise and fitness from a chiropractic perspective.

The advantages of exercise are plenty: Exercise might help prevent numerous conditions — to osteoporosis — from heart attacks and it can also prevent back pain and neck pain.
Cardiovascular, strength training, and flexibility training exercise all play a significant part in a healthy exercise routine, and each form of exercise contributes to spinal health.

Training & Stretches

Flexibility is something most people take for granted when they’re young, but growing elderly tends to make the significance of flexibility and stretching training a lot more clear as range of movement begins to fall. Yet, stretching and flexibility training may be incorporated into your fitness routine at any given age, and you may reap the benefits for a long time. Flexibility training can boost your mobility, balance, equilibrium, and posture, which will assist you to avoid back and neck pain. Pilates all, yoga, and flexibility training classes might help you enhance your stretches technique and lead to long-term flexibility.

Weight Training & Core Strengthening For Back Pain

You could believe strenuous exercise and strength training tend to be more prone to result in a back injury than to prevent one, but your overall spinal health along with function cans significantly enhance. With feeble back and abdominal muscles, on the other hand, you happen to be more inclined to encounter a back strain injury. For the best results, you will want to combine weightlifting with strengthening exercises that use your own personal body weight as opposition to maintain a healthier neck and back. Make sure do not fail core muscles such as transverse abdominals and the external obliques, and to alter your work outs.

Cardiovascular Exercise

Cardiovascular exercise has many health benefits, and it’s also an essential element of a well-rounded workout routine. One of the key advantages to cardiovascular exercise is the way it can simply help with weight reduction. Being obese or overweight can lead to worsening of spinal circumstances and puts extra strain on your back, so discarding some extra pounds with only a little help from cardiovascular activity can mean great things for your back and spine. Cardiovascular exercise also helps you build endurance, which can be essential for long-term health and will help with rehabilitation from spinal and back injuries. Naturally, cardio has wonderful effects on different aspects of well-being too, from enhancing mood and enhancing cholesterol amounts to lowering blood pressure. Because endorphin levels are boosted by cardiovascular exercise, it can also help alleviate outward indications of depression, which may add to the long-term pain experienced by some people. Like that were quality slumber is promoted by cardiovascular activity, and also a good night’s remainder is essential for back and spine well-being.

Exercise & Aging

It really is particularly important as we age, although exercise is very important at all ages. These deteriorations can impede, although decline of flexibility, range of motion, and function are a part of the natural aging process. Although vigorous action may be hard amongst aged adults, aerobic activity that is light still has tremendous health benefits, specially in comparison to no activity in the slightest. The quantity of exercise one needs so that you can see health benefits might surprise you — you are able to exercise at an intensity level which allows you to carry on a casual conversation and still see health benefits.1 If you have a few other health issues, such as for instance diabetes, high blood pressure, or a heart condition, specific activities may well not be healthy for you. Request your doctor about your planned exercise routine, in case you do not feel comfortable exercising by yourself, and consider exercising in the existence of a physical exercise device. Don’t forget to tune in to your own body, and cease exercise at once should you experience pain aside from muscle soreness that is typical.

The SpineUniverse Exercise Center shows you the top back stretches and neck stretches to maintain your spine powerful and healthy. Discover the crucial advantages of exercise as how to keep healthy as well.