Below are some other helpful back tips, including golfer's
tips, traveling & comfort, eat the right food, and health & fitness.
Golfer's tips
1. Stretch before and after you do any strengthening exercises. Here are some
recommended stretches:
-
Side bending works the muscles on the sides of your back and hips
-
Hip rotation stretches several muscles in your hip, pelvis and thigh region
-
The hamstring stretch works the large muscles at the back of your thighs
-
Back extension helps the muscles that bend your spine backward, while back
rotation stretches the muscles that rotate your spine and shoulder muscles
-
The shoulder stretch works shoulders and upper arms
2. Muscle-strengthening exercises can make your body stronger and more flexible
-
Wrist strength is very important during the impact phase of a golf game
-
Strength in rotating the upper arms in either direction is important throughout
the golf swing
-
To improve form and strength in your golf swing, practice good posture by
concentrating on using your abdominal and back muscles.
-
Rowing strengthens the muscles of your upper back and shoulders.
-
Pull-downs also work the shoulder and upper-back muscles.
3. When taking clubs out of your vehicle, bend your knees, slightly curve your
spine, and gently lift the golf bag out of the vehicle.
4. ‘The clubs before the cart' – Research shows that after one season of weekly
golf games that involved walking the golf course, males over fifty
significantly decreased their cholesterol count. [Source: October 1990 issue of
The Physician and Sportsmedicine]
5. Warm up for your first swing. Make sure you stretch.
6. Bend your knees and use a golf club for support before stooping for the ball,
or when preparing to tee off.
7. Ensure that you use correct posture and spinal angles when driving and
putting.
8. Stretch to cool down after your game.
For more information, set up an appointment with Beaumaris
Chiro today.
Traveling & comfort
More and more Albertans are realizing the benefits of a good holiday, but many
travelers find that planes, trains and automobiles can be an uncomfortable and
even painful way to start a vacation. Sitting for long periods of time in
poorly designed seats or standing in long line ups can lead to back pain and
discomfort– not a great way to spend your holiday.
The College of Chiropractors offer some back saving tips to make your holiday
travel more enjoyable:
-
If your legs don't touch the floor when seated, you could strain your
back. Place your carry-on luggage or knapsack on the floor and use as a
footrest.
-
For good lumbar support, bring along a small hand towel and a couple elastic
bands. Roll up the towel, secure it with elastics at each end and place behind
you in the small of your back. When not in use, the towel can be placed
flat in your suitcase, taking up little space. If you're travelling by
air, ask the flight attendant for a pillow and use it in the same fashion.
-
Avoid staying seated for long periods of time. Get up and stretch
periodically.
-
Avoid carrying heavy luggage. Use a suitcase with wheels or take
advantage of luggage carts at the airport, bus or train terminals.
-
If you're using a backpack, use both shoulder straps rather than slinging it
over one shoulder.
-
Avoid crossing your legs, but do sit with your feet firmly on the floor.
-
When standing in long line ups, be aware of your posture. Stand with feet
a shoulder width apart, hips forward, shoulders back and head up.
-
Wear comfortable shoes with good arch support. Floppy boots, high heels
or cheap sneakers can lead to foot, leg and back pain.
-
For road trips, ensure that vehicle head rests are in their full, upright
positions. This will minimize the risks of whiplash should an impact
occur.
Eat the right food
Proper nutrition is especially important to your overall health and
functioning.
We all know about getting "five a day" ... do your best to increase your
intake of raw fruits and vegetables. Avoid processed foods that are
robbed of their vitamins and minerals. Make sure your body has the
nutrients it needs to heal the muscles and soft tissues that support your
spine.
Better eating habits will also help you to lose some of those extra pounds -
this will reduce the burden on your spinal column and help you to feel
more energetic.
For more information, set up an appointment with Beaumaris
Chiro today.
Health & fitness
Each year thousands of Albertans suffer from low back pain. There are many
treatment options available. According to an October 1998 issue of the
New England Journal of Medicine, chiropractic patients participating in a back
pain study conducted by Cherkin, Deyo et al. had significant improvement and
the best results with 75 percent of patients rating their chiropractic care
"very good" or "excellent".
Patients with low back pain may, in fact, be suffering from vertebral
subluxation which can be described as nerve pressure from misaligned vertebrae,
causing interference in the flow of information from the brain to the
body. Chiropractic adjustments, together with an exercise program, can
prevent and manage low back pain symptoms.
A number of recent Canadian publications have been authored which provide
excellent and inexpensive information for sufferers:
-
Stretching for Fitness, Health and Performance: The Complete Handbook for
All Ages and Fitness Levels by Oswald and Bacso - a comprehensive but very
user-friendly guide to stretching.
-
The Backtracks Program: Your Complete Guide to Spinal Flexibility,
Strength and Stability by Panetta - a patient manual which focuses on exercises
for use with neck and back pain patients, as commonly seen in chiropractic
practice.
-
The Active Health and Fitness Book by Jongsma - preventative and rehab
exercises, but also containing practical advice on health, fitness, home care,
ergonomics and relaxation. It is available as a book and on CD-Rom.