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April 2015 E-Newsletter
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Greetings From Our Director
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 Welcome to our April E-Newsletter! This monthly newsletter is genuinely focused around YOU and your questions. Last month, we asked what content would be of most interest to you, and now here it is: This edition is all about the Low Back. The low back is your lumbar spine, and it is one of the most complex areas in the body. It is unique in its function because it has to be flexible to give you lots of movement, yet it also has to be rigid when you use it to transfer energy and force, lift things, and do other activities in your daily life.
In this edition, we’ve touched upon the structures and functions of the low back and core, but we’ve focused primarily on very practical tips for your lumbar spine health. First we have an excellent video that shares about the different types of low back pain that patients present with, along with great tips — and great hope — for anyone who ever has or ever will struggle with significant low back pain, which is most of us. We dive into other topics like your core (what is it and why does it matter?), medical imaging (when is it helpful?), as well as stretches and strengthening exercises that will help your low back. We’ll show you proper squatting form, which is important even without added weights, and also how to find the best mattress for support of your lumbar spine.
As always, we’re truly here for you, to help you improve on your health and fitness goals for 2015 and beyond. We hope you enjoy the information! If you have any questions about these or other topics, or want additional information, reach out to us on social media via private or public message and we’ll get right back to you. Here is to healthy spines!
Coming in next month’s E-Newsletter: The shoulder. Be sure to follow us on Facebook or Twitter for even more great content (see below for links)!
In Health,
Jessica Dorrington, PT, MPT, OCS, CMPT, CSCS
Director of Physical Therapy
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Low Back - Did You Know?
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Your spine typically consists of 7 cervical (neck region) segments, 12 thoracic (rib region), 5 lumbar (lower back), 5 fused segments known as the sacrum and 4 smaller fused segments known as the coccyx (tail bone).
Low Back Pain is the most common cause of job-related disability and one of the leading contributors for missed work days. 80% of the population will experience Low Back Pain at some point in their lives.
Hip flexibility and strength can play a role in back pain
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Low impact, aerobic activities (such as walking) can be beneficial for maintaining health of your spinal discs.
Click to view video that explains Low Back Pain >
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What is Your Core and Why Does it Matter?
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 What is your Core? Lots of people talk about it, but do you really know what it is, why it matters, and how it can affect your lumbar spine?
Your “core” is a series of muscles that act as stabilizers for the low back and pelvis. The core is more than just your abdominal muscles, and no matter how many sit ups you do you may not be addressing the proper stabilizing muscles to avoid back pain or enhance your athletic performance.
Though the abdominals play a role in the stabilization and movement of the trunk, the muscles that are the deepest and closest to the spine are the foundations of core stability. These muscles include the transversus abdominus, diaphragm, multifidi and the pelvic floor, which work together to stabilize the trunk during movements of the head, arms and legs.
Click to read more >
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Do I NEED an MRI?
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When is imaging really worthwhile?
MRI’s and other types of imaging can be scary (especially for young ones) and potentially EXPENSIVE, but can be invaluable for diagnoses in certain circumstances. So when is it really most helpful and necessary?
When you experience…
- Severe, unrelenting pain at night, which is not affected by changes in positions
- Changes in your bowel or bladder movements since your pain has begun
- Numbness, tingling, and weakness noticed in either or both legs or groin region that does not improve or becomes worse after a few days of the initial injury or change
- Sudden weight loss of greater than 10 pounds, not associated with any diet or exercise changes
Please note that these are only recommendations and if you have any back pain that worsens or does not improve after 1 -2 weeks please consult your physician.
As always, let us know if this post raises any questions for you!
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Proper Squatting Form for Strength
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Are you sure you’re doing them right?
Squatting has been a staple of strength training for many years, but one of the primary concerns should be protecting your low back.
To do these well, it is important that the posture of your spine / low back should not change during the exercise, and you should also allow the normal slight curvature throughout the exercise– but it should only be slight. Anything other than keeping a slight arch shows a lack of stability, and not only will this limit your ability to train your lower body effectively, it could lead to injury.
Click to view video >
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When feeling low back pain (LBP), have you ever considered that your Glutes could be causing, or encouraging, the trouble? Most people don’t generally think of this as a possible cause, but your Glutes, if tight, can be and often are causing a nasty little pull on your back.
We recently shared about the Glutes, and how Glute tightness and/or weakness can cause strains on the low back. We also shared a stretch that can be great for tight Glutes.
What kind of mattress is best for you, and how often should they be replaced? Look for one that supports your head, shoulders, and buttocks well, and gives you a neutral curvature in your spine. We and other experts recommend a new mattress at LEAST every 10 years.
