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Deep Breathing Helps Relieve Chronic Low Back Pain

You might be amazed to learn that the way you breathe can impact your whole body, helping to regulate important functions such as heart rate and blood pressure, as well as reinforcing proper body mechanics that put less stress and strain on your body as you move.

Imagine a person stooped over, collapsed in the chest, spine compressed – a case of classic “bad posture.” But posture is not the only issue. With all that collapse and compression the whole breathing apparatus is compromised. The ribs don’t have room to move, so the lungs don’t have space to expand fully, and the diaphragm muscle is also restricted – all of which lead to problems with breathing, including shortness of breath. Poor posture leading to breathing pattern dysfunction is commonly seen in those who spend long hours sitting each day. Rounded shoulders and a forward head posture cause the muscles around the chest to tighten, limiting the ability of the rib cage to expand and causing us to take more rapid, yet more shallow breaths.

Breathing from your chest relies on secondary muscles around your neck and collarbone instead of your diaphragm. When this breathing pattern is accompanied by poor posture, many muscles in your upper body lose their ability to properly function. The longer we sit during the day, the less our body is able to fight the forces of gravity and maintain a strong, stable core. Tight accessory muscles around the chest, in particular the pectoralis minor and scalenes, cause a rounded shoulder and forward head posture. This weakens the back by inhibiting the lattissimus dorsi, middle trapezius, and rhomboids, as well as the quadratus lumborum, which help us maintain an upright posture.

A study by Kang Ji, Jeong Dk and Choi H, investigated the effect of exhalation exercises on trunk muscle activity and Oswestry Disability Index (Gold Standard tool for measuring Low Back Pain Disability). The breathing exercise effectively increased muscle activity by training gross and fine motor muscles in the trunk. Moreover, it was verified as a very important element for strengthening body stability because it both released and prevented low back pain.

So – to solve the breathing problem, we need to actually solve the posture issue (or vice versa – to solve the poor posture we need to improve the breathing coordination). Coming out of the collapse and allowing our full stature gives the space necessary for our breathing apparatus to function properly. This will help to keep our low back strong and reduce/prevent low back pain.

A GOOD STANCE AND POSTURE REFLECT A PROPER STATE OF MIND    – Morihei Ueshiba

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Understanding Pelvic Floor Dysfunction: Common Causes and Symptoms

Both men and women can be affected by pelvic floor dysfunction, which has a variety of symptoms and interferes with daily life. We will examine the typical causes and signs of pelvic floor dysfunction in this blog article to help you better understand this disease and how it affects your general health.

Body:

What is Pelvic Floor Dysfunction?
The bladder, uterus, and rectum are among the pelvic region’s organs that are supported by the pelvic floor, which is a combination of muscles, ligaments, and connective tissues. Pelvic floor dysfunction happens when these muscles deteriorate, get overly tight, or have issues with coordination. This may result in a number of symptoms and difficulties doing daily tasks.

Common Causes of Pelvic Floor Dysfunction
Pelvic floor dysfunction can be caused by a variety of reasons. Among them are childbirth, pregnancy, hormonal changes, obesity, persistent constipation, heavy lifting repeatedly, and specific medical diseases including pelvic organ prolapse and urinary tract infections. High amounts of stress and bad posture can also have an adverse effect on the pelvic floor muscles, which can result in dysfunction.

Symptoms of Pelvic Floor Dysfunction
Depending on the particular illness and person, the signs of pelvic floor dysfunction can change. Urinary incontinence (leaking pee), frequent urination, the need to urinate urgently, inability to empty the bladder or bowel, painful urination or bowel motions, pelvic pressure or pain, sexual dysfunction, and lower back or hip discomfort are among the common symptoms. The quality of life and emotional health of a person might be substantially impacted by these symptoms.

Seeking Diagnosis and Treatment
It is crucial to get medical assessment and diagnosis from a healthcare provider who specialises in pelvic floor problems if you think you may have pelvic floor dysfunction. A full evaluation will be conducted, possibly including a physical examination, a review of the patient’s medical history, and sometimes specialised tests. Physical therapy for the pelvic floor, dietary changes, behavioural adjustments, medication, and occasionally surgery are all possible forms of treatment. Restoring good function and reducing symptoms are the two main objectives of treatment.

Conclusion
Understanding the typical causes and symptoms is the first step in finding the right treatment for pelvic floor dysfunction, which can significantly affect everyday living. People can enhance their quality of life and recover control over their pelvic health by treating this issue.

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Proper breathing patterns play a significant role in the Schroth Method

The Schroth Method’s fundamental element is good breathing technique. The technique places a strong emphasis on the necessity of rotational breathing to support spinal corrections and enhance posture. The following are some crucial ideas regarding breathing in the Schroth Method:

Rotational Breathing: Rotational breathing requires intentionally contracting your ribcage and trunk muscles as you inhale and exhale. It aims to expand and mobilize the thoracic cage, promoting three-dimensional elongation and correction of the spinal curvature.

Exercises for enhancing ribcage mobility and enlarging the chest’s collapsed areas are referred to as “rib mobilisation” in the Schroth Method. These exercises serve to correct symmetry and alignment by encouraging the ribs to migrate in the opposite direction of the spinal curvature.

Diaphragmatic Breathing: The Schroth Method promotes diaphragmatic breathing, commonly referred to as belly breathing or abdominal breathing. It entails taking a deep breath in via the nose, letting the belly expand, and then taking a big breath out through the mouth. Diaphragmatic breathing encourages relaxation and assists in activating the diaphragm.

The Schroth exercises include particular breathing patterns that are timed to match the motions. Combining breathing with exercise increases the treatment’s overall effectiveness and makes it easier to achieve the needed spinal adjustments.

Application Outside of Exercise Sessions: The Schroth Method teaches healthy breathing techniques that can be used in daily activities as well as during exercise sessions. Patients are urged to breathe deliberately and stand up straight throughout the day.

The Schroth Method seeks to increase spinal mobility, encourage postural alignment, and increase lung capacity by emphasising optimal breathing practises. To ensure effective execution of the breathing exercises, it is crucial for people undergoing the Schroth Method to have assistance from a certified Schroth therapist.

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Physical therapy in Nassau county, Long Island

Physical therapy is a crucial aspect of healthcare, especially in Nassau County, Long Island. People often seek physical therapy to recover from an injury, manage a chronic condition, or improve their overall physical function. With a plethora of physical therapy centers, Long Island and Nassau county provide residents with access to top-notch rehabilitation services.

One of the most well-known physical therapy centers in Long Island is the Manhasset Physical Therapy center. It offers a wide range of services including post-operative rehabilitation, sports rehabilitation, and manual therapy. With a team of experienced and highly skilled physical therapists, Manhasset Physical Therapy center provides individualized care to help patients achieve their rehabilitation goals.

Another popular physical therapy center in Long Island is the Great Neck Physical Therapy Center. This center specializes in treating various musculoskeletal disorders, including neck and back pain, shoulder injuries, and knee problems. With state-of-the-art equipment and a patient-centered approach, Great Neck Physical Therapy Center is a top destination for physical rehabilitation in Nassau County.

For those living in Queens, there is a plethora of physical therapy options available. For example, the Mineola Physical Therapy Clinic provides a range of rehabilitation services, including physical therapy, occupational therapy, and speech therapy. The experienced therapists at Mineola Physical Therapy Clinic use the latest techniques and technologies to help patients achieve their rehabilitation goals.

Another great option for physical therapy in Queens is the Garden City Physical Therapy Center. This center offers a wide range of rehabilitation services, including physical therapy, manual therapy, and sports rehabilitation. With a team of highly skilled physical therapists, Garden City Physical Therapy Center provides individualized care to help patients recover from their injuries and manage their conditions.

For residents of New Hyde Park, the New Hyde Park Physical Rehabilitation Center offers a comprehensive range of physical therapy services. From post-operative rehabilitation to sports injury treatment, the experienced therapists at New Hyde Park Physical Rehabilitation Center use the latest techniques and technologies to help patients achieve their rehabilitation goals.

In conclusion, physical therapy is an important aspect of healthcare, and Nassau County, Long Island, is home to a variety of physical therapy centers. From Manhasset Physical Therapy center to Garden City Physical Therapy Center, residents of Long Island and Nassau County have access to top-notch rehabilitation services. Whether you’re looking to recover from an injury, manage a chronic condition, or improve your overall physical function, there is a physical therapy center in Nassau County that can help you achieve your rehabilitation goals.

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Is Your School Bag Appropriate For You?

One in three children aged 11 to 14 years report back pain, the majority of whom attribute their pain to wearing a school bag.  Heavy load of the back pack and improper use will put pressure on lumbar spine affecting child’s posture, compress their spine and impair their growth. It can also cause headaches and affect their concentration in school. 

 

Follow the following preventive measures:

1) Children should limit the weight of backpack to 10-15% of their body weight. Children with Scoliosis should limit it to 10%. If the books are heavier than this, you should make an arrangement with school to keep an extra set of books at home.

2) Choose a backpack with 2 wide straps with some padding. Always use both the shoulder straps. Slinging the backpack on a single shoulder will cause misalignment of spine leading to back and neck pain.

3) Evenly distribute the weight in the backpack. Keep the heaviest items closest to your back.

4) The backpack should rest in the curve of the lower back and not hang loosely on the buttocks. If the backpack is too high or too low, it will extend your lower back too much and cause pain.

5) Pay attention to the posture of the child when wearing the backpack. Make sure they are not slouching or leaning on one side due to overweight backpack.

By admin 0 Comments Physio, Studies, Therapy

Scoliosis could not stop Usain Bolt from becoming – The Fastest Man!

Bolt has won three gold medals at three consecutive Olympic Games, also known as the “triple-triple” and he is the first track athlete in the modern Olympics to win three gold medals in an individual discipline.

In the Dec. 12, 2011 issue of ESPN The Magazine*, Bolt describes how scoliosis affects his training:
When I was younger it wasn’t really a problem. But you grow and it gets worse. My spine’s really curved bad [makes “S” shape with finger]. But if I keep my core and back strong, scoliosis doesn’t really bother me. So I don’t have to worry about it as long as I work hard. The early part of my career, when we didn’t really know much about it, it really hampered me because I got injured every year.
Read the entire interview here