(631) 498-5632 Contact Us

Contact Us

Thank you very much for contacting Long Island Spine Specialists, P.C.

To best serve your individual needs, please choose from the following options:

New Patient Existing Patient Refer a Patient

The Weird Trick That Can Prevent Back Pain During Strength Training

The deadlift is an amazing exercise, specifically for shaping your glutes—our top goal after flat abs as bikini season looms. In fact, we’ve called it The One Exercise Every Woman Should Do—and that’s because it also targets your quads, hamstrings, core and lower back. But lower back issues could be the reason so many women shy away from the powerhouse move.

When done with poor form, the deadlift puts too much weight on your back, which not only means your legs and butt won’t get as much love—and could lead to major back pain. The most common (pain-inducing) mistake in this exercise is not generating enough force from your legs. “You must bend your knees to get down low and generate movement from your legs rather than your back,” explains Mike Bracko, Ph.D. and exercise physiologist in Calgary, Canada. Another issue: using too much weight. If you’re not used to performing deadlifts, use an empty bar or even a PVC pipe or broomstick the first few times you attempt the move—it will help you work on nailing the movement pattern. Add weight slowly over time as you progress, advises Bracko.

There’s also simple pro lifter’s trick that could help solve the pain problem. It’s called the “valsalva maneuver” and, though it sounds fancy, it basically means that you hold your breath during the “concentric” (when the weight goes up) phase of the movement. Then, you exhale at the top before lowering the weight back down. (Find out how to Breathe Your Way to a Fitter Body.)

“It’s been shown that holding your breath during the concentric phase helps to maintain both intra-thoracic and intra-abdominal pressures to stabilize the spine and actually makes a lifter stronger,” explains Bracko.

Translation: When you hold your breath inside the body (in the thoracic cavity), it puts pressure on the spine, helping to stabilize it, which then helps to prevent low back injury or pain. And science backs this up. But bare in mind that this technique is not for first-time lifters, and some evidence points to the possibility that holding your breath could lead to increased blood pressure (so if yours is high, definitely skip this technique).

“Beginning exercisers should exhale when the exercise is the hardest (during the lift), and inhale with the exercise is the easiest (when lowering the weight back down),” says Bracko. If you do attempt the valsalva maneuver and feel lightheaded or dizzy, do not continue to try to hold your breath. Take a break and then go back to the beginner’s strategy. No one’s judging you!

SOURCE: http://www.shape.com/fitness/workouts/weird-trick-can-prevent-back-pain-during-strength-training


Back to Blog

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.

Schedule a Consultation

Contact Us

Contact Us

Thank you very much for contacting Long Island Spine Specialists, P.C.

To best serve your individual needs, please choose from the following options:

New Patient Existing Patient Refer a Patient

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.

Contact us media
Accessibility: If you are vision-impaired or have some other impairment covered by the Americans with Disabilities Act or a similar law, and you wish to discuss potential accommodations related to using this website, please contact our Accessibility Manager at (631) 498-5632.
Contact Us