How To Foam Roll – 3 Tips
Back Intelligence Blog | Back Pain & Posture Advice
by Leon Turetsky (NASM-CPT, NASM-CES)
1M ago
Foam rolling is a popular method of self myofascial relief, or self massaging. It’s perfect for improving flexibility, reducing muscle soreness and releasing muscle knots (aka trigger points). Below I’ve got 3 foam rolling tips that will help improve your technique as well as help you prevent injuries. 3 Foam Rolling Tips for Maximum Benefits Foam Rolling Tip #1 – Body Posture & Alignment Whichever muscle you’re foam rolling, pay attention to your whole body posture. Try to keep a neutral spinal position. This means aligning your head, shoulders, and hips in as straight a line as you can ..read more
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How to Get Rid of Hunchback Posture
Back Intelligence Blog | Back Pain & Posture Advice
by Leon Turetsky (NASM-CPT, NASM-CES)
4M ago
Hunchback posture is referred to as slumped posture, hyperkyphosis (aka Dowager’s hump) or simply rounded shoulders. It’s usually comprised of slouched shoulders in combination with a forward head posture. Hunchback posture looks unattractive, causes poor mobility and can even affect one’s balance.[1] What Causes Hunchback Posture in The First Place? Muscle imbalance – Certain muscles overactive/tight and other muscles underactive/weak.[1] Sitting or standing in poor posture Vertebral fractures[1] Degenerative disc disease[1] Decreased mobility[1] Older Age[2] Hunchback Treatment Options Whi ..read more
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What is Dry Needling? Does It Work For Pain Relief?
Back Intelligence Blog | Back Pain & Posture Advice
by Leon Turetsky (NASM-CPT, NASM-CES)
11M ago
Dry needling involves sticking thin needles (filiform needles) into one’s muscle tissues in order to treat tight and painful muscle knots, aka trigger points. Muscle knots can develop from many things such as overuse of a muscle, trauma, poor posture, improper lifting technique and more.[1][2] If left untreated these tight trigger points can also contribute to a decreased range of motion, muscle weakness and referred pain.[1][2] There are several ways you can treat a trigger point including self massage and stretching, but when those things don’t help, or when you need a quicker intervention ..read more
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3 Erector Spinae Stretches
Back Intelligence Blog | Back Pain & Posture Advice
by Dr. David Oliver, DC
1y ago
The Erector Spinae are a group of muscles in your back that commonly become overactive and tight. In this article, we’ll show you how you can stretch the Erector Spinae muscles from your home. Your Erector Spinae muscles run vertically up and down the sides of your spine. There are three muscles that make up the entire group: Iliocostalis, Longissimus, and Spinalis. These muscles are responsible for keeping you upright. They are used in many sports and phsysical activities and therefore get really tight. If you have Anterior pelvic tilt then these muscles could be tight. When there muscles mus ..read more
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3 Chest Stretches For Better Posture
Back Intelligence Blog | Back Pain & Posture Advice
by Dr. David Oliver, DC
1y ago
Chest muscles (Your pecs) often get very tight on individuals. Tightness in chest muscles is usually caused by sitting slouched in front of a computer, and can lead to rounded shoulders and forward head posture. In this article, we’re going to go over three different ways to stretch your pecs. It’s important to note that tightness in chest can also contribute to neck pain, upper back pain, and headaches. You can strengthen the muscles in your back all you want, but if you don’t open up the chest muscles in the front, your posture may not improve. To check the tightness, you can simply palpate ..read more
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How To Relieve Lower Back Pain
Back Intelligence Blog | Back Pain & Posture Advice
by Leon Turetsky (NASM-CPT, NASM-CES)
1y ago
In this article we present the top 10 ways to relieve lower back pain using natural methods. The key is to target back pain from all the different angles including: ergonomics, posture, exercise, sleep and mental health. The following are not presented in any specific order. 1. Mind your posture when Sitting and Standing Keep your spine in neutral position whenever sitting or standing. Tuck in your chin to keep neck in optimal position (and to avoid getting into Forward head posture). Suck in your belly button, to avoid arching your low back (avoid Anterior pelvic tilt). 2. Adjust your Ergo ..read more
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4 Plank Variations – Easier Plank Exercises
Back Intelligence Blog | Back Pain & Posture Advice
by Leon Turetsky (NASM-CPT, NASM-CES)
1y ago
The traditional Plank exercise is great for core strength and many people are familiar with it, but many folks struggle to do it correctly. Commonly, people have the positioning wrong, or they feel it in the wrong places such as their legs or lower back. This is why we have included 4 plank variations below, which make them easier and safer to do. When doing the Plank Exercise correctly, you should primarily feel it working in your midsection and core area. If don’t feel like you are doing the plank correctly, or if you struggle to get down on the floor, try the plank exercise variations below ..read more
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3 Hypermobility Exercises
Back Intelligence Blog | Back Pain & Posture Advice
by Dr. David Oliver, DC
1y ago
There are a variety of causes for back pain and two common ones we see are people who are either hypomobile or hypermobile. People who are hypomobile have restricted mobility. They have tighter joints and less range of motion. – These folks need more mobility/movement work. Hypermobile people, on the other hand, have extreme flexibility or can push their bodies and their joints through extreme ranges of motion. – These folks need more stability and strengthening. In this article we are going to focus on Hypermobile individuals. Quick note about how Hypermobility can develop Growing up, most li ..read more
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Rhomboid Muscle Pain Relief Exercises
Back Intelligence Blog | Back Pain & Posture Advice
by Leon Turetsky (NASM-CPT, NASM-CES)
2y ago
Rhomboid muscle pain can be a short-term nuisance, or a long-term chronic condition. It can be a painful thing to live with, as well as it can limit one’s overall mobility. The Rhomboid major is a muscle that runs along both shoulder blades. It attaches to the spinous processes of the thoracic vertebrae on one end, and to the medial scapulae on the other end. This muscle can become tight and painful for many reasons and that is why it can be complicated to treat properly. One reason is something we often talk about here and that is the prevalence of poor posture. Please note that if releasing ..read more
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Do You Have Sciatica? The Slump Test
Back Intelligence Blog | Back Pain & Posture Advice
by Dr. David Oliver, DC
2y ago
In this video, Dr. Oliver explains how to use the slump test to figure out if the symptoms you currently have are from Sciatica or not. The Slump Test for Sciatica is actually a really simple test. Essentially, what we’re looking to see is if the symptoms that are going down your leg are caused by Sciatica or something else. Sciatica is nerve pain that that normally radiates into the butt, back of the hip, and down the back of the leg to the foot. Most times sciatica affects only one leg (unilaterally), but it can affect both legs, depending on the cause. In order to determine if your pain i ..read more
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