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From gardening to grocery shopping, back pain makes everything harder.

Kate Lillis, instructor and owner of Colorado Active Pilates in Loveland, Colo., says back pain is most often caused by the overuse of back muscles that are compensating for other weak core muscles.

“Everyday habits, like standing, sitting in your car or even running several miles daily may seem perfectly normal. But if your back likes to compensate for weak abdominals, tension will build in the back,” Ms. Lillis says.

Pilates combines breathing, flexibility and strengthening exercises designed to train the body in more-efficient patterns of movement. The goal is to strengthen and relax by balancing muscle groups and getting them to work in concert, Ms. Lillis says.

She recommends these beginner moves to help ease tension-related back pain and strengthen the deep core muscles. (People who suspect their pain is caused by a herniated disk should consult a physician and seek private Pilates instruction.)
Knee Folds
“Lie on your back with your knees bent and feet flat, arms long by your side. Draw your navel to your spine. Imagine a pulley between your low abdominals, the space just inside your hip bones, and your right knee. On an inhale, bring your right leg up to tabletop, where your knee is just over your hip and your shin is parallel to the floor. On an exhale, lower the foot back to the ground. Repeat on the other side.”

Toe Touches
“Lie on your back with your knees bent and feet flat on the ground, arms long by your side. Draw your navel to your spine. On an inhale, bring your right knee up to tabletop. On an exhale, bring your left leg up to table top. Take a breath in. On an exhale, touch one toe to the ground and bring it back up to table top. Repeat on the other side. Imagine drawing the navel in and up through the top of your head. Go slowly and keep your navel to your spine.”

Single-Leg Stretch
“Lie on your back and draw your navel to your spine. On an inhale, bring your right knee into your chest and then your left knee into your chest. On an exhale, curl your head and shoulders up off the ground. Gaze just above your knees and slide your rib cage toward your pelvis. Inhale, hug your right knee into your chest and extend the left leg up to the ceiling. Exhale, switch legs.”

SOURCE: http://www.wsj.com/articles/three-simple-pilates-exercises-for-back-pain-1465227446


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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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