Tag Archive for: strong core

Why Your Ab Exercises Aren’t Fixing Your Back Pain

/in /by

Why Your Ab Exercises Aren’t Fixing Your Back Pain

If you’ve been dealing with back pain for a while, chances are good that someone – whether a well-meaning friend, fitness influencer, or even your doctor – has told you to strengthen your core. It’s one of the most common recommendations I hear from people who come into my clinic. And while core strengthening can be helpful, it’s not the magic fix everyone hopes it will be.

Believe me, I wish it were that simple. But the truth is this: core strengthening alone rarely solves back pain – and in some cases, it can even make it worse.

Let’s unpack why.

Most persistent back pain is what we call “mechanical” in nature. That means the root of the problem is related to the way your spine moves (or doesn’t move) – not how strong it is. Mechanical back pain is typically the result of years of repetitive stress or poor movement habits. These issues can’t be fixed with planks, crunches, or “functional mobility strengthening.” Strengthening your core might make you feel a little better temporarily – but it won’t solve the deeper dysfunction.

Mechanical back pain tends to sneak up over time. It’s not the result of one big injury, but rather the accumulation of little things. Sitting all day at your desk. Constantly lifting and carrying your toddler. Spending weekends bent over in your garden or rotating through your golf swing. Eventually, these patterns start to cause subtle movement problems in your spine – and when left unresolved – those problems lead to pain.

Now here’s where things get even trickier.

When you go to your doctor – or get an MRI – you’re often told your back pain is from something structural: a disc issue, arthritis, or stenosis. But these findings are incredibly common, especially after age 50, and don’t always correlate with your actual pain. Plenty of people have these “abnormalities” and feel just fine. What’s more likely is that your mechanical problem is irritating these structures – not the other way around.

So if you’ve been religiously doing your core workouts but not seeing progress – this might be why. You’re treating the symptoms, not the cause. You have to relieve the mechanical irritation happening around these structures in order to get full pain relief. And core strengthening – not even surgery – will cut it.

To truly get rid of mechanical back pain, you need to address the underlying movement dysfunction. This requires a very specific and individualized approach – something you won’t find on YouTube, in a gym, and definitely not in a doctor’s office. Once that’s resolved, core strengthening does become incredibly valuable. In fact, it’s a key part of staying pain-free and preventing future flare-ups after your back pain is gone.

But timing matters – and I get it – most back pain sufferers have little patience when they’ve been in chronic pain. By the way – I don’t blame you. But if you jump into a core strengthening program too soon – or focus on the wrong exercises – you’re more likely to aggravate your symptoms rather than help them – and prolong your chronic pain.

Here’s the bottom line:

If you’ve been working on your core and not seeing results, don’t assume you’re doing it wrong or that you’re destined for a surgery or procedure. You might simply be skipping a crucial step – mobility before stability. Get your mechanical back pain properly diagnosed and addressed first. Once your mobility is restored and the foundation is solid – then your core strengthening efforts will stick. And your back will thank you.

Dr. Carrie Jose, Physical Therapy Specialist, and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH, and writes for Seacoast Media Group. If local to Portsmouth, NH, and looking for help – request a FREE Discovery Visit with one of her Specialists by CLICKING HERE.

The Right and Wrong Way to Strengthen Your Core

/in , /by

Good core strength is an important and vital component to life long health. Everyone knows that it’s an important factor in preventing low back pain, but having good core strength also helps you with your balance, overall stability, posture, and it can be crucial in helping you prevent injuries. Not only that, but when you have good core strength, you simply feel better, and have more confidence to do all the activities you love.

But when it comes to core strength, there’s a right and a wrong way about it.

And when you get it wrong, you’re looking at more back problems, pelvic health issues, and even neck and shoulder pain.

Here are some of the most common ways I see people getting core strength wrong – and what you can do to make it right:

 

1. All you do is crunches

Crunches are often considered to be a staple exercise when it comes to core strengthening. But growing evidence tells us that too many crunches may actually be detrimental to the health of your spine. When you perform an abdominal crunch – it typically involves lying on your back, bending your knees, and lifting your shoulders off the ground towards your knees.

This movement puts a lot of stress on your spine – especially when done incorrectly. If your core strengthening routine consists entirely of crunching – the repeated flexion of your spine will eventually lead to wear and tear on the discs in both your back and your neck.

What to do instead…

First – crunches aren’t “bad” for you. The problem is that people inherently do them wrong. I’ve been a back pain expert for over 10 years and I constantly see people doing this exercise incorrectly. If you’re going to incorporate crunches into your core strengthening routine – make sure you are doing them with proper form, proper technique, and with proper breathing. But even if you are doing crunches perfectly, you still need to include other exercises into your core strengthening routine. You have to balance out the forces on your spine and target other muscle groups that are equally important to a good, strong core.

Exercises such as planks, bird dogs, and bridges are some of my favorites. These exercises target your glutes and back muscles, and will reverse some of the stress caused by over-flexing of your spine.

2. You’re not breathing

You can’t activate your deep core if you don’t breathe properly. Your deep core consists of four parts: your deepest abdominal muscles; pelvic floor muscles, deepest back muscles, and your diaphragm. These four muscle groups work together to control intra-abdominal pressure – which is essential to facilitating a strong deep core connection. If something is off in this system, your intra-abdominal pressure will be distorted, which can create more pressure on structures such as your lumbar discs and pelvic floor region. Also, your bigger core muscles (like your outer abdominals, psoas, larger back muscles, and hips) will overwork or not work correctly.

What to do instead…

While there are good, better, and best ways to breathe when performing core exercises – I always say that when in doubt – just breathe. If you’re breathing, you give your deep core a fighting chance at activating properly. The reason being is because your diaphragm is your main breathing muscle. It relaxes and contracts with normal breath. When you hold your breath, your diaphragm stays contracted. That’s part of what disrupts the intra-abdominal pressure in your deep core. It’s also a good idea to incorporate Yoga or Pilates into your core routine. Both of these exercise practices emphasize breath as a central component and it can teach you how to breathe properly when exercising.

3. You aren’t incorporating rotational movements

Our bodies don’t interact with the world via straight-planed motions. We are constantly twisting, turning, and reacting to our environment in a variety of different ways. One of the biggest mistakes I see when it comes to core training is that people keep it very straight forward (no pun intended) and too simple. You can have a perfectly planned core strengthening routine that hits every muscle group but if you don’t challenge those muscle groups with different angles and combined multi-plane movements, your body gets lazy.

What to do instead…

Well, the obvious answer is to add rotational movements into your core routine.

But what does that look like?

You can add rotation as a challenge to almost anything. If you’re in a plank – rotate to your side and twist your arm up to the ceiling in between each rep. When you’re doing crunches – add cross body reaches each time you lift your head and chest. Rotational movements can also be incorporated into balance work – which inherently works your core.

Once you’ve mastered single leg activities – whether it be standing, stepping up, or lunging – you can add a twist or a reach to the end posture as you hold the movement. The possibilities are quite endless and you can get really creative. The point here is to not be “square”, and add variety to your core strengthening routine so that you mimic real life.

So how does your core strength training routine measure up? Have you been doing it right or wrong?

Here at CJPT & Pilates our favorite way to strengthen the core and whole body is through Pilates. If you’re struggling with pain or just getting started, I recommend consulting with an expert. They’ll be able to guide you in the right direction and set you up for success.

Are you local to Portsmouth, NH and interested in trying Pilates? CLICK HERE to schedule a call with one of my specialists. Learn more about Pilates and see if you would be a good fit!

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, email her at [email protected].

5 Tips for Staying Active and Mobile as you Age

/in , , , , /by

Most of our clients are in their 50’s, 60’s and 70’s, and they want to stay as active as possible as they age. However, as we get older, our bodies do need more care and maintenance to age well and avoid injury. Here are some tips we like to give our clients to help them stay active and mobile, prevent injuries, and continue doing everything they love!

1. Keep Moving

I always tell my clients: “You don’t get stiff because you get old, you get old because you get stiff.”

If you want to stay healthy and mobile, you need to keep moving. One of the biggest questions I hear from folks aged 50+ is what to keep doing or stop doing because of arthritis. Remember, arthritis is normal as you age and it’s rarely a reason to stop doing certain exercises. Research has shown that activities like running, when done consistently and with proper form, can actually prevent knee arthritis! A similar and equally effective exercise is walking. Consistent walks will build up your strength and endurance, something that declines as you age, and it helps your balance and coordination. If you walk outside, you can get some fresh air and Vitamin D, which is highly beneficial for a strong immune system – something we all need right now.

2. Maintain a Healthy Diet

Tafeltennis Betting Sites Vergeleken: Winstwijzer’s Vergelijking van de Beste Opties

De wereld van het tafeltennissen is een opwindende en dynamische sport die miljoenen fans over de hele wereld aantrekt. Of je nu een doorgewinterde speler bent of gewoon geïnteresseerd in de spanning van de competitie, het wedden op tafeltennis kan een extra dimensie van opwinding en betrokkenheid toevoegen aan je ervaring. Maar met de vele online wedplatformen die beschikbaar zijn, kan het een uitdaging zijn om de juiste keuze te maken.

Gelukkig heeft Winstwijzer, een toonaangevend platform voor sportweddenschappen, een diepgaande vergelijking gemaakt van de beste tafeltennis weddenopties. In deze uitgebreide gids nemen we je mee op een reis door de wereld van het tafeltenniswedden, waarbij we de belangrijkste factoren belichten die je moet overwegen bij het kiezen van een betrouwbare en gebruiksvriendelijke wedsite. Of je nu op zoek bent naar de beste odds, uitgebreide live streaming, of een breed scala aan weddenschapsmogelijkheden, deze gids heeft alles wat je nodig hebt om een weloverwogen keuze te maken.

Betrouwbaarheid en Veiligheid

Als het gaat om tafeltennis betting sites, is het van cruciaal belang om een betrouwbare en veilige website te kiezen. Bij Winstwijzer hebben we een grondige vergelijking gemaakt van de beste opties op de markt. We hebben gelet op factoren zoals bonussen, inzetlimieten, live streaming, mobiele apps en klantenservice.

Eén van de topkeuzes is zonder twijfel Bet365, een gerenommeerde bookmaker met een uitstekende tafeltennis betting sectie. Ze bieden competitieve odds, live streaming van grote evenementen en een gebruiksvriendelijke interface. Een andere sterke optie is 888sport, bekend om hun gulle welkomstbonus en uitgebreide tafeltennis betting markten.

  • Bet365
  • 888sport
  • Unibet
  • Betway

Unibet en Betway verdienen ook een vermelding dankzij hun aantrekkelijke promoties, snelle uitbetalingen en uitstekende mobiele apps. Ongeacht welke tafeltennis betting site je kiest, zorg ervoor dat je de voorwaarden en bonusregels zorgvuldig doorneemt voordat je inzet.

Bonussen en Promoties

Tafeltennis is een populaire sport die steeds meer aandacht krijgt van gokkers. Met de groeiende belangstelling voor deze snelle en opwindende sport, is het aantal online tafeltennis weddenschap sites ook toegenomen. Bij Winstwijzer begrijpen we dat het vinden van de juiste site een uitdaging kan zijn, daarom hebben we de beste opties voor u vergeleken.

Onze experts hebben talloze factoren in overweging genomen, zoals de beschikbare wedopties, odds, bonussen en promoties, gebruiksvriendelijkheid van de site en mobiele compatibiliteit. We hebben ook gekeken naar de reputatie van de bookmakers, hun licenties en beveiligingsmaatregelen om ervoor te zorgen dat uw geld en persoonlijke gegevens veilig zijn. Bovendien hebben we de klantenservice en uitbetalingssnelheden geëvalueerd, zodat u een probleemloze ervaring kunt hebben.

  • Betcity: Een uitstekende keuze voor tafeltennis fans met een breed scala aan wedopties en aantrekkelijke odds.
  • Bet365: Een gevestigde naam in de gokwereld met een gebruiksvriendelijke site en een uitstekende mobiele app.
  • 22Bet: Een opkomende ster met een sterke focus op tafeltennis en regelmatige promoties voor trouwe spelers.

Live Streaming en In-Play Weddenschappen

Tafeltennis is een populaire sport die steeds meer aandacht krijgt van gokkers. Met de groeiende populariteit van deze sport zijn er ook steeds meer online wedkantoren die wedopties aanbieden op tafeltennis. Winstwijzer heeft een grondige vergelijking gemaakt van de beste tafeltennis betting sites, zodat jij als gokker de juiste keuze kunt maken.

Bij het vergelijken van de verschillende sites heeft Winstwijzer gekeken naar factoren zoals bonussen en promoties, odds en wedopties, live streaming, mobiele apps en gebruiksvriendelijkheid. Daarnaast zijn ook de reputatie, veiligheid en klantenservice van de bookmakers meegenomen in de beoordeling. Met deze uitgebreide vergelijking kun je eenvoudig de tafeltennis betting site vinden die het beste bij jouw wensen en voorkeuren past.

Mobiele Apps en Gebruiksvriendelijkheid

Tafeltennis is een razendpopulaire sport die wereldwijd miljoenen fans heeft. Het is dan ook geen verrassing dat er een groeiende vraag is naar betrouwbare tafeltennis betting sites waar sportweddenschappen kunnen worden geplaatst. Winstwijzer, een toonaangevende gids voor online gokken, heeft een grondige vergelijking gemaakt van de beste opties voor tafeltennis betting. Zij hebben diverse factoren in overweging genomen, waaronder de beschikbare wedopties, odds, bonussen, gebruiksvriendelijkheid en veiligheid.

Bij het evalueren van de tafeltennis betting sites heeft Winstwijzer gekeken naar:

  • De verscheidenheid aan wedopties, van wedden op individuele wedstrijden tot toernooien en meer
  • De competitiviteit van de odds, zodat spelers de beste waarde voor hun inzetten krijgen
  • Aantrekkelijke welkomstbonussen en promoties voor nieuwe en bestaande spelers
  • Een gebruiksvriendelijke interface en mobiele compatibiliteit voor gemakkelijk wedden
  • Veilige en betrouwbare betalingsmethoden en strikte licenties voor een veilige speelomgeving

Met deze criteria in gedachten heeft Winstwijzer de beste tafeltennis betting sites geselecteerd voor Nederlandse spelers, zodat ze met vertrouwen hun weddenschappen kunnen plaatsen.

Samenvattend kunnen we stellen dat de wereld van tafeltennis betting sites een breed scala aan opties biedt voor zowel recreatieve als serieuze gokkers. Door de uitgebreide vergelijking van Winstwijzer te bestuderen, krijgt u een duidelijk beeld van de sterke punten, bonussen en bijzonderheden van elke site. Of u nu op zoek bent naar de beste odds, live streaming, mobiele apps of aantrekkelijke welkomstbonussen, er is voor ieder wat wils. Neem de tijd om uw behoeften en voorkeuren te bepalen en maak vervolgens een weloverwogen keuze uit de top tafeltennis betting sites om uw gokervaring naar een hoger niveau te tillen.

What you eat directly affects your ability to keep moving. If you’re not keeping your bones and heart healthy, you’re not going to be able to exercise! Greens like kale, spinach, and arugula are awesome for your bones. Along with citrus fruits, fish, and nuts, these foods help your bones stay strong and durable, which is a big concern for our clients with osteoporosis.

When it comes to taking care of your heart, your diet can have a huge impact. According to Health magazine, “The risk of a heart attack climbs for men after age 45 and for women after age 55.” So as you enter middle-age, be sure to increase the presence of foods in your diet like unsalted nuts, unprocessed oatmeal, raisins, blueberries, and even dark chocolate (over 70% cacao) to help keep your heart healthy! If you have any comorbidities such as diabetes or kidney problems, be sure to check with your doctor or dietician before making any drastic changes to your diet.

3. Work on your Balance

Balance is one of the first things to go as a person gets older, and it’s one of the most crucial factors in helping you prevent falls and avoid injury. Slips and falls due to poor balance can lead to broken bones and fractures, which can be harder to recover from as you age. But if you’re diligent about exercising with the intention of improving your balance, you can maintain (and even improve) it far into your later years. As already mentioned, activities like walking regularly can help, along with activities such as Tai Chi and Yoga. And now, with everything so accessible via Zoom, you can take advantage of these types of activities right from your living room!

4. Strengthen your core

Having a strong core is beneficial at any age, but especially as you get older. Strong abs, hips and buttocks (all part of your core) help you to sit and stand more upright, prevent back and neck pain, and will help you feel stronger and more confident in just about everything that you do. In our office, our favorite core-strengthening activity is Pilates. We especially love it for folks aged 50+ because it’s easy on your joints and it helps to promote flexibility at the same time. We use specialized machines that are beneficial for folks recovering from an injury, and we’ve got Zoom classes requiring no equipment at all that people can do from home. Yet another reason to love Pilates is that it doesn’t just work your core, but your entire body. You can even do portions of Pilates in standing, which helps your balance and coordination! If you’ve never tried Pilates before, we’d love to help you get started.

5. Educate Yourself

Knowledge is power, and a lack of knowledge is one of the biggest reasons I see people decreasing their activity levels unnecessarily. People think that issues like arthritis, bulging discs, or a torn meniscus are reasons to decrease or cease certain activities altogether. But that’s not necessarily true! Most of the things I just mentioned are normal occurrences as we age, and having them show up on an x-ray or MRI is not a reason to change an activity you’ve been doing successfully for years. Plus, regular movement and exercise actually helps these problems.

If you have pain, that’s a different story. Talk to an expert who can help you figure out what’s going on so that you can quickly get back to your activities and not make your pain any worse. Whatever you do, try to avoid Dr. Google. It can send you down a rabbit hole and not all the advice you read will apply directly to you. If you’re dealing with pain that is keeping you from your favorite activities, reach out to experts like us. We offer a FREE 30 minute Discovery Session just so you can ask questions, get honest answers, and figure out if we’re the right fit for your lifestyle.