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These 4 Outdoor Activities Are Great for Your Back!

Summer is upon us, and it’s a great time to be active outside. For those who experience back pain, outdoor activities may seem more like a burden than a fun way to get active this summer. As a leading name in pain management, Houston Physicians’ Hospital believes that no one should be held back from enjoying fun outdoor activities, so we’ve listed some back-friendly options to try:

 

  1. Yoga

Many people enjoy doing some outdoor yoga on a beautiful summer morning, and it just so happens to be a wonderful way to help with chronic back pain. In fact, the National Center for Biotechnology Information states that not only does yoga reduce the intensity of back pain, but it also helps restore function and movement in the back (1). Some great poses to try are Seated Spinal Twist, Sphinx Pose, and Lower Back Clasp, as these poses focus primarily on the muscles that help support the spine.

 

 

  1. Swimming

Swimming is the perfect warm weather activity. It can help your back and provide the extra benefit of keeping you cool. The National Center for Biotechnical Information cites water-based cardio activities, like swimming, as one of the most useful methods of exercise for those suffering from back pain (2). Whether you’re playing pool games or swimming laps, your pool will help keep your back pain-free in the warm weather.

 

 

  1. Stand-Up Paddle Boarding

Paddle boarding is a low-impact activity that can help build strength in the core and improve balance. A study published in The Journal of Sports Sciences also associates paddle boarding with improved static and dynamic postural control (3). This increase in postural control is directly related to the amount of back pain present, according to the National Center for Biotechnical Medicine (4). Get out on the lake and try some paddle boarding for the perfect warm weather, back-friendly activity.

 

 

  1. Walking

NHS England, a public body of the Department of Health and Social Care, suggests walking as a way to help relieve back pain (5). A morning stroll is a great option to help back pain, as there is no equipment needed, and it can easily be done in your own neighborhood. Keep in mind that you will need supportive shoes to help absorb the shock as your feet hit the ground.

 

Back pain often appears at inconvenient times, but these four outdoor activities will keep you pain-free as summer arrives. For expert back pain management treatments in Clear Lake, Texas, and the surrounding areas, give The Spine Solutions Center at Houston Physicians’ Hospital a call at 832-340-2134.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393557/
  2. https://www.ncbi.nlm.nih.gov/pubmed/10410527
  3. https://www.tandfonline.com/doi/abs/10.1080/02640414.2015.1079331
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3604230/
  5. https://www.nhs.uk/conditions/back-pain/
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Use These Tips to Protect Your Back While Traveling

Summer is getting closer and closer, and many people in Webster, Texas, and the surrounding areas are ready for a vacation. However, your travel plans can easily be hindered by back pain without the proper pain management techniques. At Houston Physicians’ Hospital, we understand that everyone wants a pain-free vacation, so we’ve listed some tips to help you protect your back while traveling:

 

  1. Divide Your Luggage

Instead of packing all of your vacation items into one bag, try dividing your items into 2 or 3 smaller, lighter bags. According to the Scandinavian Journal of Rehabilitation Medicine, heavy lifting was one of the most commonly stated causes of lower back pain (1). Packing separate bags allows you to pack whatever you may need for a trip, without causing one bag to become too heavy and increase your risk for back pain.

 

  1. Avoid Twisting When Lifting Luggage

According to the medical journal Spine, twisting motions are significantly related to back pain (2). When lifting heavy luggage, replace a twisting motion with a pivot. This allows your whole body to move, reducing the amount of strain placed on your back and reducing the risk for injury.

 

  1. Bring an OTC Medication as a Backup

If you’re prescription medication runs out, you don’t want to be stuck with pain during your trip. Bring an Over-the-Counter medication, such as ibuprofen or acetaminophen to help reduce pain in the event you are left without your prescription. However, be sure to speak with your local pain management doctor to ensure these medications are safe for you to use.

 

  1. Get Up and Stretch

If you are traveling by plane, get up and stretch once the pilot has stated it is safe to move around. Plane rides often involve long periods of sitting still, which can mean bad news for your back.  According to the medical journal Spine, prolonged sitting in a constrained posture increases the risk for back pain (3). Getting up and moving around can help relieve the back from being confined to one posture for extended periods of time.

 

  1. Wear Slip-On Shoes

According to the medical journal Occupational Medicine, frequently bending over shows significant potential for contributing to back pain (4).  Avoid this by wearing slip on shoes. These shoes can be easily taken off after a long day of walking without the need to bend over and potentially make your back pain worse.

 

Vacation is a time to relax and enjoy yourself, not deal with back pain. These simple tips can help keep your back pain-free when traveling. For expert back pain treatment in Webster, Texas, and the surrounding areas, give the Spine Solutions Center at Houston Physicians’ Hospital a call at 832-340-2134.

 

 

  1. http://europepmc.org/abstract/med/6223365
  2. http://europepmc.org/abstract/med/6450452
  3. http://europepmc.org/abstract/med/1411756
  4. http://europepmc.org/abstract/med/1411850
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Protect Your Back When Doing These Spring Activities

Spring has arrived, and many Houston, Texas, residents are excited to begin their favorite seasonal activity. However, with many spring activities, the risk for back pain increases. As a leading name in pain management in Webster, Texas, and the surrounding areas, Houston Physicians’ Hospital understands that no one wants to be held back from their favorite spring activities due to back pain. We’ve listed some easy ways you can protect your back when doing some popular spring activities:

 

  1. Running

If your spring exercise routine involves hitting the pavement for a run, you’ll want to add a viscoelastic insert into your running shoes to protect your back. These inserts redistribute the pressure beneath your feet and can reduce back pain by absorbing some of the shock as your feet hit the ground. In fact, according to the Archives of Physical Medicine and Rehabilitation, adding these inserts into your shoes can help cushion the spine and reduce spinal damage (1) during activity.

 

  1. Golfing

Many residents in Webster, Texas, and the surrounding areas enjoy spending their season on the golf course. However, your favorite pastime can potentially contribute to back pain. To avoid back problems and spend more time golfing, the journal Clinics in Sports Medicine states that proper swinging mechanics are imperative (2). A hunched posture when swinging can place strain on the back, leading to an increase in back pain. When swinging, make sure to engage your core muscles to help ensure your back remains straight.

 

  1. Tennis

With the weather warming up, many people are excited to get to their favorite outdoor activities, such as tennis games. When it comes to orthopedic injuries associated with tennis, most people think of “tennis elbow.” However, tennis can also negatively impact the back. According to The Journal of Bone & Joint Surgery, sports that involve repetitive hyperextension movements are associated with higher rates of spondylolysis (3), or a stress fracture occurring in one of the vertebrae. To keep your back pain-free and avoid the need to see your local orthopedic hospital, avoid arching your back too much when serving. Instead, bend your knees and raise your heels to support and balance the weight from your upper body.

 

  1. Gardening

A popular springtime activity is spending the day planting beautiful flowers in a garden. However, hours of bending over to tend to your flowers can quickly lead to pain in the back. According to Occupational Medicine, repetitive bending movements actually increase the risk for back pain significantly (4).  To avoid any problems that lead to the need for a pain management doctor, consider using raised flower beds. This will allow you to enjoy gardening without the pain associated with frequently bending over.

 

Back pain can make your favorite spring activities seem like a hassle. Protecting your back when doing these activities can help you reduce pain and do the things you love. For an effective pain management plan to help you enjoy your favorite activities, give Houston Physicians’ Hospital’s Spine Solutions Center a call at 832-340-2134.

 

  1. http://www.archives-pmr.org/article/0003-9993(85)90563-5/abstract
  2. http://europepmc.org/abstract/med/8903708
  3. https://journals.lww.com/jbjsjournal/Abstract/2004/02000/Low_Back_Pain_in_Athletes.27.aspx
  4. http://europepmc.org/abstract/med/1411850