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The Secret to Making Post-Run Back Pain a Thing of the Past

Does chronic back pain get in the way of your otherwise cathartic, concert-worthy runs? According to a new study, one simple tweak to your fitness routine could stop that achy buzzkill in its tracks (so you can keep going, full speed ahead).

Research published in the Journal of Biomechanics examined the primary causes of chronic low back pain in runners, and it all comes down to the strength of your midsection. People with weaker core muscles have a higher risk of developing back pain, the authors wrote, because the superficial ab muscles are doing the hard work that the deep core muscles should be doing, causing faster fatigue and, ultimately, pain.

“When your deep core is weak, your body is able to compensate in a way that allows you to essentially run the same way,” said lead study author Ajit Chaudhari, PhD, in a press release. “But that increases the load on your spine in a way that may lead to low back pain.”

Luckily, there is a simple way to combat low back pain with one easy-to-follow ab exercise: planks, which stabilize the core.

“Working on a six-pack and trying to become a better runner is definitely not the same thing. If you look at great runners, they don’t typically have a six-pack but their muscles are very fit,” Dr. Chaudhari said. “Static exercises that force you to fire your core and hold your body in place are what’s really going to make you a better runner.”

So, runners take note: Start adding planks into your routine if you aren’t already. According to New York City–based trainer Lana Herzig, you should ease into your new core side focus with three sets of 20-second planks, giving yourself a 10-second rest between sets, and work your way up from there.

“Once those are a breeze, gradually keep adding 10 seconds to each set,” Herzig told me. “And for more of a challenge and to spice things up, try plank variations like side planks, planks with alternating shoulder taps, single-arm planks, knee-to-elbow planks, and plank hip dips.”

By making time to add a solid ab workout into your sweat sesh, you’ll not only develop a strong core that will keep your body safe, but you’ll also become a better runner in the process. Win, win.

SOURCE: https://www.wellandgood.com/good-sweat/runners-should-do-planks-to-stop-back-pain/


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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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