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Written by: Melanie Talastas-Soriano, Certified Athletic Therapist Low back pain or injury can be debilitating for an individual as it is a central part of the body. Low back pain has various causes and severities. There are many structures of the body that can be affected when talking about low back pain. For instance, disc conditions (herniated disc, bulge disc, or disc fracture), soft tissue strain (quadratuslumborum muscle, erector spinae muscle group and glutes) and ligamentous sprain (sacroiliac ligament / joint irritation, facet joint sprain) to name a few. As an athletic therapist, I have assessed and treated low back pain many times. Often, I see patients with what doctors call mechanical low back pain which is considered a chronic strain of the muscles of the low back. The treatments involve a combination of passive treatments, core conditioning and stretches. The individuals affected are mostly people who have jobs that require repetitive bending and twisting, trauma, postural (ex. pregnant women) or sedentary (sitting all day in front of a computer). If you are suffering with low back pain, here are some low back stretches to help you relieve some of the discomfort. These stretches for the low back can help mostly with soft tissue injury. Please consult your doctor first before performing these exercises, especially if you have a serious back injury (ex., disc injury). These stretches focus on spine and low back muscle flexibility. It will help alleviate pain and muscular tightness. By loosening the muscles around the spine, it will reduce the pressure around the nerves that has been causing you some pain or tingling down the leg. These simple stretches can help you function better every day. Perform these stretches every other day, once a day for starters. Then, progress to performing them daily, more than once a day if you wish. If you have a training program that you are currently working on, these stretches can be a great addition. Spine Extension
Child's Pose
Figure 4
If you want a customized plan to help with your low back pain or have a question or want some more information, you can book a free 15 minutes virtual consultation with Jessica, Team Insahyu's Athletic Therapy Certification Candidate. Call (204) 885-9292 or click here to book an appointment with one of our certified athletic therapists. Check us out on Instagram or join our Facebook group for more tips & training ideas.
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Written by: Taylor Post, CAT Are you looking to get back into running after a long winter hibernation? Maybe you’ve been working hard on the treadmill and want to take that training outdoors for a new challenge? Or maybe you’re like me and have been running outside throughout the winter, but you’ll be increasing your mileage or training for a race this summer or fall. Whatever the case, today we are discussing what you need to know before running outdoors this spring. Running outside is refreshing and fun, but it might be tougher than you think! Understanding some of the differences between running on a treadmill and jogging outside is important for a smooth transition and to reduce your risk for injury. Happy trails!
Start SLOW
Plan Your Route
Hydrate
Pay Attention To Your Body
Be Sure to follow us on Facebook, Instagram, and YouTube. You might also like: 6 Common Overuse Injuries in Runners Written by: Taylor Post CAT(C), Certified Athletic Therapist TABATA what?! (No not ciabatta … ) A Tabata workout is broken down into specific intervals, usually 20 seconds of high intensity work, followed by a short 10 second rest. 8 of these 20:10 “sets” are performed consecutively, for a total of 4 minutes for each movement/exercise. It doesn’t sound like much, but even the most simple exercises become real spicy when done in this high intensity interval style. Tabata training is an awesome way to train your cardiovascular strength and endurance, without having to spend hours on a cardio machine. It’s also a great way to get a quick but effective workout done, even when you’re short on time or equipment! Some of my favourite Tabata moves for the whole body: - Squats (air, goblet, dumbbell, jump) - Lunges - Jumping Jacks - Mountain climbers - Crunches - Plank - Push-ups - Shoulder press - Biceps curls
Pick 4-5 moves, grab a timer (Free Tabata apps and timers available online), some good tunes, and get to work!
Be Sure to follow us on Facebook, Instagram, and YouTube. You might also like: Build Your Core Strength 4 Creative Ways to Sneak Cardio Into Your Workout |
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