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3 Easy Exercises Everyone Should Do to Prevent Back Pain

If you’ve ever suffered from back pain (after spin class, maybe?), you know how debilitating it can be. No one wants to be sidelined from a workout or wonder if there’s something seriously wrong. And if you have an office job, sitting at a desk for eight hours a day certainly doesn’t help. For most people, the key to preventing—and relieving—back pain is to simply keep moving, says Cathryn Jakobson Ramin, author of Crooked: Outwitting the Back Pain Industry and Getting on the Road to Recovery. An investigative journalist and chronic back pain sufferer herself, Ramin shares what she learned after six years of researching solutions for this common complaint.

“The ‘rest and be careful’ advice is wrong,” says Ramin directly. “The best approach is to remind [your muscles] through exercise what their appropriate roles are, and get them back to work.” To nip back pain in the bud, she recommends doing the “Big Three” exercises developed by Stuart McGill, a professor of spine biomechanics at the University of Waterloo. Performed daily, the three moves help stabilize the spine and build muscle endurance so you can perform normal tasks and exercises efficiently and safely without threat to your back.

How it works: Perform each of the three moves, holding for no more than 10 seconds. Do as many reps as feels challenging for you without ever being painful. Build endurance by increasing reps, not the duration of the hold. The goal is to create muscle patterns that keep the spine stabilized, so start low and slow, suggest McGill.

Modified Curl-Up

A. Lie on your back with left leg straight and right leg bent so that right foot is flat on the ground and in line with left knee.
B. Place hands under your lower back to maintain a natural curve in your spine.
C. Curl head, neck, and shoulders off the ground, keeping neck and chin as still as possible.
D. Hold the curl for 8 to 10 seconds, then reverse curl to lower back to the ground.

Swap legs halfway through.

Side Bridge

A. Lie on right side and prop yourself up with right elbow underneath right shoulder, bending both knees at a 90-degree angle.
B. Lift hips off the ground, distributing your weight to your elbow and knees.
C. Hold the position for 8 to 10 seconds, keeping hips in line with head and knees.

Swap legs halfway through.

Quadruped Bird-Dog

A. Begin with hands and knees on the floor, shoulders over wrists and hips over knees with back straight.
B. Simultaneously raise left arm forward and extend right leg straight back behind you.
C. Hold the position for 8 to 10 seconds, making sure to keep arm and leg in line with your torso.
D. Lower arm and leg.

Swap legs halfway through.

SOURCE: http://www.shape.com/lifestyle/mind-and-body/prevent-back-pain-easy-exercises


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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