Wednesday, June 29, 2011

forget crunches. here is how to protect your back

http://www.goupstate.com/article/20110628/znyt04/106283001

Forget about crunches. Here’s how to protect your back.

JANE E. BRODY

Published: Tuesday, June 28, 2011 at 5:17 a.m.

If you have not suffered a vertebral fracture, adopting an exercise routine that improves posture and strengthens back muscles can go a long way toward preventing one. And if you are already plagued by back pain due to vertebral fractures, the exercises and protective movements described below may bring relief and prevent the problem from getting worse.

These guidelines and exercises have been adapted primarily from recommendations published in the medical journal Osteoporosis International.

First, it is critically important to know what not to do. Avoid those infamous stomach “crunches” and toe touches and any exercise or activity that involves twisting the spine or bending forward from the waist with straight legs.

Next, recall a mantra you may have heard often as a child: Stand up straight. Good posture — proper alignment of body parts when you stand, sit or walk — reduces stress on the spine. Lift your breastbone, and keep your head erect and shoulders back, all the while gently tightening abdominal muscles and maintaining a small hollow in your lower back.

More advice from the experts:

¶ When sitting for long periods, place a rolled towel or small pillow at the small of your back. Walk with your chin in and head upright.

¶ Learn to bend over safely from the hips and knees, not the waist. Start with your feet shoulder-width apart and keep your back straight. Do not twist; turn to face the object you wish to reach before you bend.

¶ To reach your feet (for example, to tie your shoes), sit on a chair and cross one foot at a time over the opposite knee, or stand with one foot on a stool.

¶ Lifting an object can be problematic. If possible, first get down on one knee and lift the object to your waist; then stand up, holding it close to your body.

¶ When carrying packages, use two bags with handles packed as evenly as possible, and carry one bag in each hand. If you have recently had a vertebral fracture, limit the weight you carry to 10 pounds.

Another option: Use a backpack, preferably one with straps that snap in front at the chest and waist. In fact, according to Dr. Kristine Ensrud of the University of Minnesota, one of the recommended back-strengthening exercises involves wearing a small backpacklike device containing a two-kilogram weight.

¶ Avoid overreaching. Don’t reach for objects on a shelf higher than one you can touch with both hands together.

¶ Protect your back when you cough or sneeze. Tighten your abdominal muscles, and place one hand on your back or press your back into a chair or wall for support. Alternatively, gently bend your knees and place one hand on them.

Additionally, exercise that strengthens abdominal muscles will also protect the back. Try this one: Lie on your back with knees bent, feet flat on the floor and a small pillow under your head. Tighten your abdominal muscles by pulling your pelvis and ribs together (push your rib cage toward the floor and tilt your pelvis toward it) while flattening your lower back toward the floor. Hold for five seconds, relax for five seconds, and then repeat 5 to 10 times.

Also helpful is strengthening your core. The Pilates plank exercise, which looks like the “up” part of a push-up, is excellent if you can do it. Lie face down, and raise your body into a benchlike posture, supporting it with your hands and toes and keeping your back flat. Hold the position for a count of 10, or as long as you can without undue strain. Over time, build up to a one-minute plank.

If posture is a problem, a suggested corrective exercise involves sitting or standing as tall as you can with your chin tucked in, stomach tight and chest forward. With your arms extended in a “W” position and shoulders relaxed, bring your elbows back to pinch your shoulder blades together. Hold for a slow count of three and relax for another count of three. Repeat 10 times. JANE E. BRODY

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Monday, June 27, 2011

FW: sit up straight, your back thanks you

http://www.tuscaloosanews.com/article/20110625/znyt04/106253002?template=printart

Sit Up Straight. Your Back Thanks You.

LESLEY ALDERMAN

Published: Saturday, June 25, 2011 at 3:30 a.m.

EVERYONE wants to avoid back trouble, but surprisingly few of us manage to escape it. Up to 80 percent of Americans experience back pain at some point in their lives, and each year 15 percent of all adults are treated for such problems as herniated discs, spinal stenosis or lumbar pain.

But back pain is notoriously difficult, and expensive, to remedy.

“The treatments are varied, and we don’t have great science showing what works best for particular patients,” said Brook I. Martin, an instructor of orthopedic surgery at Dartmouth Medical School. “There are questions about the safety and efficacy of a surprising number of therapies, including some types of surgery.”

Those with back pain inevitably end up with higher overall medical costs than those without, studies suggest. Dr. Martin has found that patients with back pain spend about $7,000 annually on health care, while people without back pain spend just $4,000 a year. (Insurers will pay the majority of these costs, but patients often bear some of these expenses in the form of insurance co-payments and deductibles.) These estimates don’t include costs for lost work days or diminished productivity.

Some back problems, of course, can’t be avoided. Over time, spinal vertebrae naturally degenerate and spinal facets become inflamed, causing stress and discomfort.

“The majority of back pain is the result of muscle and ligament strain or weakness, and can often be prevented by developing core strength and proper posture,” said Dr. Daniel Mazanec, associate director of the Center for Spine Health at the Cleveland Clinic.

Maintaining good posture not only helps you look better (there’s a reason inept people are called slouches), it improves muscle tone, makes breathing easier and is one of the best ways to stave off back and neck pain, not to mention the dreaded dowager’s hump of old age.

“Posture is the key,” said Mary Ann Wilmarth, chief of physical therapy at Harvard University Health Services. “If your spine is not balanced, you will inevitably have problems in your back, your neck, your shoulders and even your joints.”

Sitting a little straighter now? Good. Here’s some advice that will help you make it a daily habit and stave off expensive back problems to boot.

THE D.I.Y. APPROACH First, try correcting your slouching habits on your own. Stand up and lift your chin slightly; align your ears over your shoulders and your shoulders over your hips. Place your hands on your hips and pitch forward about two inches.

There should be a slight inward curve in your lower back, an outward curve in your upper back, and another inward curve at your neck. Maintain this posture and sit down.

When you are sitting or driving for long periods of time, place a cushion or rolled-up towel between the curve of your lower spine and the back of your seat. Supporting your lower back will maintain the natural curve of your spine; when the back is supported, the shoulders more naturally fall into place, said Dr. Wilmarth.

Maintaining good posture requires abdominal and back strength. “It’s not enough to just sit up straight if your core muscles are weak,” said Dr. Praveen Mummaneni, a spine surgeon at the University of California, San Francisco. Consider taking a Pilates class, which focuses on developing one’s core — the muscles and connective tissues that hold the spine in place — or hire a physical therapist to create a personalized exercise plan.

A CUBICLE CURE If you sit at a desk all day, ask your human resources department if they have an ergonomics expert on staff (some large companies do) who can assess your work area. An ergonomist can make sure your chair, desk and keyboard are at the optimal height and can adjust your sitting posture.

If no expert is on hand, make adjustments yourself. The center of your computer screen should be at eye level, and the desk height should allow your forearms to rest comfortably at a 90-degree angle. Work with your feet flat on the floor and your back against the chair.

Whether you work in an office or at home, get up and stretch every 30 to 60 minutes. Sitting for long periods puts pressure on discs and fatigues muscles. And most workers spend the majority of their days sitting down. A recent study published in The European Heart Journal found that Americans are sedentary for an average of 8.5 hours a day.

“Stretching helps break bad patterns and allows your muscles to return to neutral,” said Dr. Wilmarth.

Stand up and place your hands on your lower back, as if you were sliding them into your back pockets. Gently push your hips forward and slightly arch your back. Sit back down and circle your shoulders backward, with your chin tucked, about 10 times.

Not likely to remember? Set your phone or computer alarm to remind you to stand up and stretch each hour. An iPhone app called Alarmed has a feature that allows you to create regular reminders throughout the day.

AN EXERCISE PLAN Habits are hard to break. A physical therapist can show you how to align your spine and provide you with exercises to both strengthen your core and loosen up stiff neck, back, arm and leg muscles (tight hamstrings can contribute to back pain).

The American Physical Therapy Association’s Web site (www.moveforwardpt.com) offers a simple tool that lets you search for physical therapists by ZIP code and specialty.

Most insurers cover physical therapy, although some may insist that you get a referral from a physician before they will authorize a visit.

If you decide to go out of network or to bypass your insurer, you’ll pay $150 to $250 for an initial assessment. Follow-up visits will be $50 or so less. Most experts say you can address basic posture issues in just one to three sessions.

A CLASS IN POISE If you want a more systematic, long-term approach to posture change, consider the Alexander technique, a method that teaches you how recognize and release habitual tension that interferes with good posture.

Not all doctors in the United States are familiar with the technique, but recent research suggests that it can help with lower back pain as well as posture. A study published in The British Medical Journal found that lessons in the technique helped patients with chronic back pain. A 2011 study published in Human Movement Science concluded that the Alexander technique increased the responsiveness of muscles and reduced stiffness in patients with lower back pain.

Try one session to see if it’s for you. If so, consider committing to 10 lessons. Individual lessons cost $60 to $125, depending on the teacher’s experience. Insurers will not reimburse you; group lessons may be more affordable. To find a teacher, go to the Web site of the American Society for the Alexander Technique.

Still slouching? A study published in The European Journal of Social Psychology found that subjects who were told to sit up straight with good posture gave themselves higher ratings and had more self-confidence on a given task than those who were told to slouch.

Moral: Sitting pretty yields immediate, not just long-term, benefits.

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Thursday, June 23, 2011

Intelliskin Posture Shirt, Discount Code, Promo Code

http://finance.yahoo.com/news/IntelliSkin-Launches-Expanded-prnews-1980504961.html?x=0&.v=1

Discount Code for Intelliskin / Promo Code: IHFP20114

IntelliSkin Launches Expanded Line of Posture Apparel

The next generation of functional posture apparel designed by leading sports medicine expert, Dr. Tim Brown

IntelliSkin Eve 2.0. Click Here to Download Image

Press Release Source: IntelliSkin On Thursday June 16, 2011, 2:20 pm EDT

NEWPORT BEACH, Calif., June 16, 2011 /PRNewswire/ -- IntelliSkin (www.intelliskin.net), the world's leading posture apparel brand clinically proven to improve health, performance and recovery, is happy to announce a brand-new line of posture apparel for men and women.

(Photo: http://photos.prnewswire.com/prnh/20110616/LA21428)

The 2011 Foundation 2.0 and Eve 2.0 styles include softer feel for added comfort, increased flexibility for greater mobility and reduced migration up the torso, along with new sports mesh for improved breathability.

"We have conducted painstaking research and product trials with world-class athletes to create a state-of-the-art posture garment that is not only functional, but stylish and comfortable to wear," said IntelliSkin founder and designer, Dr. Tim Brown. "These new styles are as perfect for the pro athlete and fitness enthusiast as they are for the everyday person who spends a good amount of time behind the wheel, in front of a computer or on an airplane."

The new IntelliSkin products also feature anti-microbial and moisture-wicking properties to minimize odor and keep dry, and scientifically-blended proprietary fabrics, which are approximately three times more resilient than traditional fibers. Flatlock seams and reinforced stitching allow for a more secure and comfortable fit.

To coincide with the new product launch, IntelliSkin has also released a groundbreaking two-year study from the University of California, Irvine. UCI Orthopedic Surgeon, Dr. Michael Shepard, revealed no incidence of shoulder or elbow injuries from athletes who wore the IntelliSkin shirt. More info about Dr. Shepard's findings can be found at: http://www.youtube.com/watch?v=ukd_h2R-MBo.

IntelliSkin products have been worn by some of the biggest names in sports and fitness, including 10-time world champion surfer Kelly Slater; Florida Marlins infielder Greg Dobbs; PGA champion Mike Weir; and Peter Park, Lance Armstrong's personal trainer. In addition, Dr. Brown has treated celebrities such as Glenn Frey from the Eagles and former Guns n' Roses guitarist Duff McKagan for posture improvement from years of 'guitar back.' Other product ambassadors include a range of fitness trainers from around the country, such as Andrea Orbeck, trainer to Heidi Klum and Usher, among others.

Details about the new IntelliSkin product, including commentary from Dr. Brown and other ambassadors can be found at http://www.youtube.com/watch?v=6omSthPPfXg.

For more information about IntelliSkin and Dr. Tim Brown, please visit www.intelliskin.net.

About IntelliSkin

IntelliSkin is a revolutionary posture-enhancing apparel brand designed by renowned sports physician, Dr. Tim Brown, to improve the way you look, feel, perform and live. Featuring a unique design that impacts key areas of the spine and shoulders, IntelliSkin conforms to the individual's back as a second skin and gradually reshapes these areas for improved posture. The product line was developed through Dr. Brown's extensive sports medicine work with volleyball players, surfers and other elite athletes, but is tailored for everyday individuals looking to improve their overall well-being.

World-class athletes such as Kelly Slater and Misty-May-Treanor, along with respected trainers and physicians, have utilized IntelliSkin in their training and recovery programs and spoken on behalf of the brand's benefits. For more information, visit www.intelliskin.net.

Primal Posture

http://www.kpbs.org/news/2011/jun/08/back-pain-primal-posture-solution/

June 8, 2011

Credit: American Public Television

Above: Related product - Stretchsit™ Cushion. Give at the $120 level during our TV Membership Campaign and receive a Strechsit Cusion. This product makes driving comfortable by elongating your lower back. This gift also includes enrollment in the myKPBS Savers Club plus additional online access to more than 130,000 merchant offers and printable coupons, as well as a KPBS License Plate Frame (if you're a new member).

"Back Pain: The Primal Posture Solution" is a one-hour special hosted by award-winning author and back pain expert Esther Gokhale, L.Ac. Based on the techniques in "8 Steps to a Pain-Free Back," the special teaches viewers a revolutionary, non-surgical solution for back pain and other musculoskeletal ailments.

Gokhale’s warm and intelligent manner, along with her simple step-by-step instructions, guides viewers to natural ways of sitting, standing, bending and walking. Gokhale has helped people of all ages and walks of life, including manual laborers, home makers and CEOs, with astounding results. The only tools required are a towel, a pillow, and a standard folding chair.

This program is part of the KPBS Membership Campaign. Support the quality programs you depend on from KPBS. Join or renew today!

Video

Preview: Back Pain: The Primal Posture Solution

Above: "Back Pain: The Primal Posture Solution" is a one hour special hosted by award-winning author and back pain expert Esther Gokhale, L.Ac. Based on the techniques in "8 Steps to a Pain-Free Back," the special teaches viewers a practical, non-surgical solution for back pain and other musculoskeletal ailments.

Video

Strechsit Cusion Demo

Above: The Stretchsit cushion makes driving comfortable again, and more. Unlike a lumbar support cushion, Stretchsit elongates rather than compresses your low back, giving you the natural, healthy spinal shape shared by children, athletes and people in traditional societies the world over. When used regularly, Stretchsit rejuvenates you by lengthening the long muscles of your back and provides more space for your spinal discs and nerves. No more compression, no more pain -- sit your way to a pain-free back! Cushions are comfortable, easy to install and use.

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