Follow these four steps to ice your back and neck properly and safely.
Please comment below, or email me If you have any questions about how to ice your back or neck properly.
All the Best,
Dr. Jack F. Sarro D.C.
Please comment below or email me with any questions on the proper use of heat and ice therapy. You can also call my office and we would be happy to assist you.
All the Best,
Dr. Jack F. Sarro D.C.
If you are thinking it may be time to replace your old mattress, I hope you will find this information of great value. I get asked this question weekly in the office. “How do you know when it is time to replace your mattress?” This is such an important topic in that we spend nearly 1/3 of our lives in bed.
Discover the Six Top Signs that You Need a New Mattress
Poor sleep is being linked to many health problems, including diabetes, obesity, heart disease, high blood pressure, and even cancer. Many patients also wonder if their mattress is part of what is causing their back pain. It certainly can be.
Although some beds are extremely well made and hold up better than others, once your bed hits the 10 year mark it may have met its end. Many beds on the market today are reaching their failure point around 10 years regardless of the warranty.
If you’re waking up each morning with lower back pain and stiffness, your old bed may be to blame. It may not be supporting you like it use to. Without proper support, the natural curves in your spine will sag causing you pain and alignment problems.
If you just can’t seem to get comfortable at night, and you’re tossing and turning, your mattress may have had better days. Waking up numerous times a night may be a sign your body is telling you that it is not comfortable and you’re not getting good rest.
If your mattress is no longer comfortable, you may not look forward to going to bed anymore. Generally when you have a great comfortable mattress, you will look forward to going to bed, knowing you will be getting the rest your body needs.
Many bedding materials have been shown to harbor allergens such as dust mites, molds, and bed bugs. If your allergies have been unusually bothersome, your old mattress could be an aggravating factor.
If your unoccupied mattress is sagging beyond 1.5 inches, it is likely time to replace it. A mattress that is sagging will not support your back properly and can cause you pain. You may feel like you are falling into a dip in your bed, making it difficult to turn over and causing you to strain your back or shoulders.
I hope you found this information helpful and of great value. More information on choosing a new mattress will come in the future weeks.
Sincerely,
Dr. Jack Sarro
Protect your health from holiday stress with these 10 tips.
Best Regards,
Dr. Sarro
Leg raises are a great exercise to strengthen your lower abs and core. A set of strong abdominal muscles and a strong core can help protect you from lower back pain and an injury.
Watch the 1-Minute Video below to learn how to do leg raises properly.
If you feel any back pain during this exercise, stop immediately and call your doctor if the pain persists.
If you need help in doing this exercise properly, please call my office. Either Suzanne or I would be happy to help you.
Best Regards,
Dr. Sarro
Watch this 1-Minute Video for a great way to stretch your neck properly.
I recommend you do your neck circles standing. The standing posture will put less strain on your neck and make the movement much more natural. Move slowly, gently, and carefully throughout the stretch.
Improving your neck flexibility is very important for your neck pain relief and injury prevention.
Best Regards,
Dr. Sarro
Watch this 2-Minute Video for three great ways to stretch your quads properly.
I recommend you hold onto a chair or wall for balance when you do the standing quad stretch. The side-lying and face-down quad stretches may be easier for you if your just starting out.
Improving your leg flexibility is very important for your back pain relief and injury prevention.
Best Regards,
Dr. Sarro
One key to protecting your lower back is to have a strong set of abs and a strong core. Ab Crunches are a great exercise to strengthen both your abs and your core. When your abs are strong, they will help protect and support your spine and discs. Strong abs also help improve your posture and how you look and feel. Many patients ask me, what can I do for my abs? I recommend Ab Crunches as a safe exercise that can be done virtually anywhere with no equipment.
Watch this great 1-Minute Video on how to do Ab Crunches properly.
Start out by doing 3 sets of 10 repetitions if you can, work up to 30 repetitions per set over time.
The main points to keep in mind for safety during Ab Crunches is to not pull on or strain your neck. It is OK to rest your hands behind your neck during the exercise, but just do not pull your head during the movement. Fortunately, the floor will provide good support for your lower back during this exercise. If you have any pain during the movement stop immediately and call your chiropractor to check and see if you have a misalignment in your back or neck. This movement should not cause any pain.
Abdominal muscles are one of those muscles that you can train everyday, however I do not recommend this. You can get great results by training your abs three times per week. It is also important to keep in mind that you should also strengthen your lower back so that things stay in balance. It is most important to feel your abs contract strongly and controlled during the movement. If you need any help with proper form on this exercise do not hesitate to call my office, we would be happy to help you.
Click here if you would like to see some Lower Back Exercises from Mayo Clinic.
Best Regards,
Dr. Sarro
Next time you have lower back pain, try the stretch in the video below. It is called the Cat and the Camel. It takes your lower back through both a flexion and extension motion. By getting your spine moving, stuck or misaligned vertebra may self correct on their own.
This short 1-minute video will show you an effective way to stretch your lower back.
The key with this exercise is to try to let your lower back relax if you are in pain.
The Cat and Camel stretch is unique in that in an alternating fashion it contracts and relaxes both your lower back and abdominal muscles. This makes it very effective for improving your control over your abdominal and core muscles and relieving pain. It is not uncommon during this stretch to feel your spine relax and ease into place.
An important point to keep in mind when trying exercises for your lower back, is to be sure to include all the back supporting muscles. Including exercises for your leg, hip and buttock strength and flexibility are a key to healing yourself from lower back pain long term.
Best Regards,
Dr. Sarro
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