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How Poor Posture Can Aggravate Back Pain

If someone studying back pain were to covertly take some snapshots of most of us during an average day, they would reveal some alarming information about how we abuse our backs.  Those incriminating photos would show us slouched over our work stations, scrunched up in our vehicles, or hunched over peering at our smart device screens.  In other words, we are quietly and figuratively “killing” our spines slowly with poor posture, and in the sordid process both facilitating the onset, while intensifying the severity, of our resulting back pain flare-ups.

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6 Commonly Overlooked Remedies for Back Pain

 You’ve been hunched over your crowded work desk for the past few hours, intently crunching numbers as you type up the latest quarterly report for your boss.  Your persistent back pain, resulting from a serious auto accident 10 years ago, has reemerged, and is reminding you of that fact via muscle aching and throbbing.  When you finally stand up to take a well-deserved break, the poor posture that your body has been locked in for half the day refuses to respond.

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A Beginner’s Guide to Sleeping with Lower Back Pain

Over the course of the past several days, the invigorating experience of a good night’s sleep has escaped your grasp, interrupted by the reemergence of your chronic lower back pain.  And no matter how you’ve tossed and turned, trying to get positioned comfortably upon your worn out mattress, the nagging pain and discomfort have kept you awake.  If lower back pain has been keeping you up at night, take heart, as you are not alone.

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4 Simple Everyday Tips for Back Pain Relief

There’s an old saying that the only things that we are guaranteed in life are “death and taxes”.  Well, in today’s world we can almost add “back pain” to that list, as over 80% of us will suffer from the discomfort and inconvenience of that affliction at some point during our lives.  In fact, back pain annually strikes over 30 million people in the United States, and often without warning.  Medically, there are two classifications of back pain.  The temporary variety is classified as acute, while persistent back pain problems are said to be chronic; the latter category being the focus of this article.

Chronic back pain means that the soreness and inflammation present periodically throughout the remainder of one’s life.  In other words, and due to a more serious underlying condition usually resulting from a past traumatic event, like a car accident or serious sports injury, the pain is permanent to some degree.  Fortunately, research has determined that there are ways to help alleviate the frequency and intensity of back pain flare-ups.  Based upon that evidence, what follows are 4 simple-to-implement tips for daily back pain relief.

Improve Your Lifestyle Habits

Many of us just simply don’t take care of our bodies like we should, and this concept carries over to our back’s health, as well.  Lifestyle choices are so easy to recognize and improve, starting with exercising more.  When we get our bodies moving and hearts pumping, so many beneficial physiological changes take place, including ones that reduce back pain’s intensity.  Overall, strengthening your back’s core muscles greatly will lower the odds of overworking the area.  As an adjuvant to exercise, back pain experts recommend these lifestyle alterations:

 

  • Stop smoking
  • Eat healthier and lose weight
  • Get a massage or chiropractic manipulation periodically
  • Reduce your alcohol intake
  • Practice yoga and meditation (Yoga increases your flexibility, too!)
  • Reduce your overall stress levels
  • Get adequate rest

Also, identify job-related tasks or hobbies that are overworking tender spinal tissue, and implement corrective measures.  Putting into practice one or more of these lifestyle alterations will begin the process of better back health!

4 Simple Everyday Tips for Back Pain Relief

Get a Good Night’s Sleep

One of the most important things we can do is to enjoy 7-8 hours of sleep every night.  Doing so promotes good blood circulation and oxygenation, and allows stressed muscles to relax. When you are asleep, your back is resting too.  Good sleep habits begin with a firm and comfortable mattress, one that supports your spine well.  Stay on a set sleep schedule, or in other words go to bed, and rise, about the same time each day.

Sleep studies have found that nicotine, alcohol, and caffeine, along with large meals, can all have a deleterious effect on your ability to sleep soundly.  So, avoid those things for several hours prior to your intended bedtime, or all together.  Sunlight also can interfere with your sleep, like when a person works nights.  Block out its rays as much as possible from your bedroom.   And finally, a person’s sleep posture also has a bearing on whether or not they get up the next morning ready to take on the world with a pain-free back, or not.

4 Simple Everyday Tips for Back Pain Relief

Reduce Stress During the Day

In today’s hectic world this is easier said than done, but it can be accomplished.  According to WebMD, mental stress causes you to unknowingly tense your back’s muscles, which leads to the onset of back pain.  Continuing on, WebMD says that when you have a back pain episode, stress can exacerbate the symptoms.  All in all, stress and back pain can keep you in a vicious cycle.  Most people experience stress due to emotional or psychological issues that transition into worrying.

The best treatment for reducing worry about your job, home life, or other concerns is to take your mind off of them.  Yoga is a great facilitator for this, along with walking or exercising in some other form.  Read books, listen to music, or lose yourself in some other hobby for a while.  Bottom line: Lowering your stress level will probably correlate with reduced back pain problems.

4 Simple Everyday Tips for Back Pain Relief

Always Practice Good Posture

A moment ago it was pointed out how proper sleep posture is important.  Throughout the day, using good body posture goes a long way in warding off the onset and severity of back pain.  Whether sitting or standing, one should do so with their back straight, chest out, and chin up.  This positioning of your body allows for better blood, oxygen and beneficial chemical flow to all organs and soft tissues, as it reduces stress on the back and spinal regions.  The good body chemicals that are released, like serotonin and endorphins, also help with back pain relief.

Conversely, slouching is never good, as it causes pressure to your neck, spine and upper and lower back muscles.  Much like mental stress itself, and the potentially-endless stress/pain cycle that can occur, when you suffer from chronic back pain flare-ups, improper posture is just going to make the soreness and aching worse, or accelerate the odds of a recurrence taking place.

4 Simple Everyday Tips for Back Pain Relief

Monitor Your Posture Day or Night with the Lumo Lift Posture Coach

As was mentioned above, it is critical to your back’s health to use good posture while sleeping or awake.  The health and fitness experts at Lumo Bodytech have come up with 21st Century technology called the Lumo Lift Posture Coach that constantly collects and analyzes data from your body’s posture.  It uses a wearable sensor, about the size of a lapel pin, to transmit real time information to an app that you can download on any iOS or Android device.  In addition, the Posture Coach actually alerts you when your posture is incorrect with a gentle vibration that is only perceptible to the person wearing the sensor.

Our Lumo Lift Posture Coach can even be worn at night, so that you can look over the data the next morning for “coaching advice”, and make the necessary posture adjustments.  When your posture improves throughout the day, and even while asleep, and you combine that fact with the other recommendations in this article, good things can happen!  Along the way, it is our desire at Lumo Bodytech to help reduce the likelihood of back pain in your life.  For more information on the Lumo Lift Posture Coach or back pain health in general, visit: www.lumobodytech.com.

Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

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A Simple Guide to Reducing Back Pain at Work

Our jobs today come in many forms and physical labor requirements.  Most of the occupations in which we are employed are not back health-friendly, from continuously slouching in our desk chairs while typing on a computer keyboard, to repetitively lifting heavy objects while laboring at a construction site.  At least somewhat-related to our various jobs, back pain strikes over 30 million Americans each year.   At some point, back pain begins to interfere with our home and social lives, and often leads to poor sleep patterns.

Causes of Work-Related Back Pain Include Poor Posture

According to the Mayo Clinic’s website, the most common causes of job-related back pain, which can be chronic or acute in nature, include:

  • Excessive force on the spine and surrounding tissues due to lifting, supporting, carrying or holding heavy objects
  • Repetitive movements such as twisting, stooping, or bending
  • Inactivity when you are confined to a specific area, typically sitting down, all day
  • Poor posture which can manifest while seated or standing up

In addition, other personal lifestyle choices can exacerbate the onset, and symptom severity, of back pain.  Those are things like poor nutrition, smoking cigarettes, being overweight and obese, and lack-of-exercise to strengthen one’s core trunk and back muscles.  A previous back surgery, trauma to the spine, osteoarthritis, age, and other factors, when combined back-stressing employment, is a recipe for life-long, back problem issues.

Stress, which most of us would agree is a part of our daily workplace settings, also can trigger, and worsen, back pain.  Fortunately, there are steps you can take while employed in a back-unfriendly setting that may help reduce the likelihood of suffering from back pain’s nasty onset and severity.  Here are a few pointers that most back pain experts are in agreement on.

A Simple Guide to Reducing Back Pain at Work

Lift Heavy Objects Carefully and Properly

If on-the-job lifting is required, back experts recommend bending at the knees, with your core trunk muscles tight, while holding the object you are picking up close to your body.  Try not to twist your back and spine unnaturally, as you use the strength of your legs to rise up, with the heavy item in your hands.  Oh, and if the object in question is simply too heavy for you to lift, swallow your pride and get some help!  Otherwise, by the next morning your back pain will be reminding you that you didn’t.

A Simple Guide to Reducing Back Pain at Work

Avoid Repetitive Movements Whenever Possible

These correlate to many of our employment tasks, like sitting statue-like in front of a computer screen all day, to loading or unloading semi-trucks by hand for hours on end.  Try to find ways to alternate your work activities whenever possible, and without getting fired, of course.  For example, take a few minutes away from your office work station to get up, stretch, or walk around to encourage blood circulation to your spine and back’s soft tissue components.

If at all possible, limit your repetitive movements at work to help ward off back pain flare-ups.

A Simple Guide to Reducing Back Pain at Work

Exercise to Strengthen Core Trunk and Back Muscles

 Back pain specialists also stress the importance of exercising and building the strength up of your core trunk and back muscles.  This will reduce the odds of suffering strains and sprains to your spinal region from lifting heavy objects, or standing and sitting for prolonged periods of time.  Having a strengthened core will also assist you in using correct posture throughout the day, a topic which we will address further in a moment.

A Simple Guide to Reducing Back Pain at Work

 

Cut Out Lifestyle Choices that Worsen Your Back’s Health

 As aforementioned, poor personal lifestyle choices can most definitely worsen the symptoms and potential odds of a back pain episode’s onset and severity.  Those include smoking tobacco, not exercising regularly, eating poorly, and being overweight.  Of all the methods to improve one’s overall back health, these modalities, along with improving your posture, are the easiest to implement.  These positive changes will also carry over into your workday.

A Simple Guide to Reducing Back Pain at Work

Listen to Your Body and Especially Your Back

 Our bodies are remarkable for many reasons, and notably from the standpoint that we have built-in pain warning systems.  Those associated with your back are no exception, and it is prudent to listen to what they are telling you.  If you sense that you are over-exerting your spine and back muscles, you probably are.  When the first signs of discomfort and stress manifest, alter or cease completely the job-related activity you are engaged in.  The old saying: “An ounce of prevention is worth a pound of cure” holds true.

A Simple Guide to Reducing Back Pain at Work

Use Correct Posture to Protect Against Back Pain

During all of our waking activities, whether standing or sitting, this is both one of the most important things we can do to ward off back pain, and simplest.  Whether seated behind the wheel all day of a city bus, or standing for hours at a cash register, using poor posture, including slouching, will only exacerbate your back pain issues.  Proper posture involves keeping your spine straight, with your shoulders back, and chin up and out.

Your body’s overall health will benefit in a number of ways by employing good posture throughout the day, and it certainly can’t do anything but help your back pain problems from worsening.  Oh, and studies have found that employees who use correct posture appear more confident and successful.

A Simple Guide to Reducing Back Pain at Work

The Lumo Lift Posture Coach is a Reliable On-the-Job Reminder

When you want to improve your posture and overall back health while at work, our design team at Lumo Bodytech has developed a powerful resource called the Lumo Lift Posture Coach.  It uses a discretely-worn sensor that resembles a lapel pin to constantly monitor your posture’s job “performance”, and then transmits the data to a free downloadable app that works on iOS or Android devices.  At your convenience, you can then view the posture-related data in order to identify and address slouching issues during the next work day, or anytime.

While you are at your place of employment, and when slouching occurs, the Posture Coach’s wearable sensor will also alert you using a gentle vibration felt by your body.  Again, this simple reminder will not interfere with your job responsibilities, nor distract your co-workers.  All things considered, our objective at Lumo Bodytech is to place the most current posture technology at your fingertips in hopes of assisting you in keeping back pain away from your job site, and out of your life completely.  For more information, visit: www.lumobodytech.com.

Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

SHOP NOW

 

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5 Tips to Relieve your Lower Back Pain on Road Trips

Lower Back Pain can be an Unwelcomed Travel Companion

Road trips are intended to be fun, as you excitedly drive across the vast expanses of America with your family members or friends.  But once underway, riding in the car can unexpectedly become painful when the uninvited travel partner known as lower back pain shows up.  And, the poor posture that most of us employ while slouched behind the wheel, or scrunched down in the passenger’s seat, commonly leads to lower back pain flare-ups.  Driving on our ever-crowded roads also induces stress, which can trigger or amplify lower back pain problems.

Our bodies weren’t designed to sit for hours at a time, cooped up in a car during a road trip.  As a result, underlying back problems, coupled with the unnatural contorting of your spine and back muscles, exacerbate lower back pain.  On the bright side, there are steps you can take while enjoying your much-anticipated road trip that may help ward off lower back pain, or at least lessen the symptoms.  Without further ado, here are 5 proven methods that you can use to alleviate lower back pain during your next cross-country excursion.

1. ) Position Your Body Comfortably in the Vehicle 

Prior to embarking on your trip, adjust the seats carefully to maximize support for your body’s contours, and notably the lower back (lumbar) region.  Car seat design has come a long way within the past 25 years or so, as today’s vehicles afford you with multiple seat adjustment opportunities combined with added comfort.

If you are driving, sit close to the wheel, as prolonged arm extending puts unnecessary stress on your spine and back.  Remove objects from your back pockets such as wallets, keys or Smartphones, as they may place pressure on your posterior spine, leading to lower back pain flare-ups.  Correct posture also comes into play with respect to more-comfortably positioning yourself in a car’s seat, and we will address that topic more in a moment.  In a nutshell, if your body feels uncomfortable while seated, listen to what it is telling you.

5 Tips to Relieve your Lower Back Pain on Road Trips

2.) Take Frequent Breaks Outside the Car

Our bodies were made to move around, and forcing yours into a seated position for untold hours is simply asking for lower back muscle tightening, aches, and even spasms.  If you historically suffer from lower back pain, plan in advance breaks every hour or so.  Use these out-of-the car “time-outs” to stretch and walk out the stiffness.  As you do so, move around while standing up straight. 

5 Tips to Relieve your Lower Back Pain on Road Trips

Give your travel companion(s) a heads-up regarding your lower back pain-reducing plans, and how often you will need to break during the road trip itself.  They will no doubt understand, and encouraging your fellow travelers to use this form of alleviating lower back pain should benefit them too.

 

3.) A Smoother Ride Soothes the Lower Back Pain “Beast”

While on your road trip journey, one thing you cannot control is the condition of the pavement itself.  Potholes, bumps and road construction irregularities abound, and will be encountered when driving long distances.  However, and in order to create a smoother overall ride that could reduce the likelihood of lower back pain issues, there are measures you can use.

5 Tips to Relieve your Lower Back Pain on Road Trips

For one, if you have the option of road-tripping in a newer passenger car, as opposed to an old rickety pickup truck, most assuredly a smoother, and more back “friendly”, the total ride will be created by the former.  Prior to departure, make sure the vehicle’s shocks, struts, and tires are in tip-top operating condition by having them checked out by a mechanic.  In addition, sitting on a specially-designed, lumbar-buffering pillow, or car seat cushion may go a long way in warding off the unwelcomed road trip presence of lower back pain.

 

4.) Add the Travel Partners of Heat and Cold to Your Road Trip

If low back pain has already “crashed” your road trip party, use heat or cold applied to the afflicted area to take away the discomfort while seated in the car.  On most road trips, you and your travel mates will have a cooler.  Rotate two or more ice packs in there, and apply one of them while riding in the vehicle.  Cold has been found to reduce lower back inflammation, while further numbing the pain of sore and stressed soft tissues.

Conversely, WebMD recommends heat to soothe the lower back area when pain rears its ugly head.  For example, bring a heating pad along on your next road trip with a power converter that can be inserted into the onboard cigarette lighter or 12V ports.  Place it between the car seat’s back, and your lower back, while sitting.  Note: Always wear your seat belt and shoulder harness while using a cold pack or heating pad!

5.) Use Proper Posture to Reduce the Probability of Back Pain Flare-Ups

According to the Mayo Clinic, one of the most common causes of lower back pain recurrences is improper posture.  Again, our bodies were designed to sit and stand up straight, with our shoulders up and back, and chin out.  Riding in a vehicle for hours while on a road trip, with your body in a scrunched position, may cause a number of negative physiological effects.

Correct posture relieves pressure off of your lower back’s spine and soft tissues promotes better oxygen intake and blood circulation and releases healthy chemicals into your body’s system.  There are no negatives to utilizing good posture throughout the day, as nature intended, and especially when riding in a car during a road trip while striving to reduce the odds of feeling the nagging signs of lower back pain.

5 Tips to Relieve your Lower Back Pain on Road Trips

The Lumo Lift Posture Coach is a Great Road Trip Companion!

To facilitate good posture, the team at Lumo Bodytech has developed cutting-edge technology to assist your efforts in reducing the likelihood of suffering from lower back pain.  Our Lumo Lift Posture Coach is a small sensor device, about the size of a lapel pin, that can be conveniently-worn anytime, anywhere. During the day and even at night, the Posture Coach collects and analyzes your body’s posture data, stored for your later viewing via a free downloadable app. for iOS or Android devices.

Further, the Lumo Lift Posture Coach will alert you, with a gentle vibration, when you have poor posture.  It is a great way to stay informed when you are slouching.  The Posture Coach is a useful resource to help you reduce your chances of suffering from another low back pain episode anytime, anywhere.  As a result, it is our goal at Lumo Bodytech is for your lower back to be pain-free.  For more information, visit: www.lumobodytech.com.  Happy and safe travels!


 

Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

SHOP NOW

 

Subscribe to the Lumo Newsletter

Sign up for our newsletter and be the first to know about new articles, trends, products, discounts and latest Lumo news! Enter your email address below:


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4 Benefits of Aqua Therapy for Back Pain

As human beings, our bodies crave water, as we are over 70% comprised of that precious substance.  Most of us, at one point or another, will suffer from the life-altering discomfort of back pain.  Combining the two, what do our natural instincts tell us about using aqua therapy as a beneficial form of recovery?  And, especially when our back pain prohibits us from enjoying our regular methods of exercise, including running?

Aqua therapy, also called “water therapy” or “pool therapy”, has been found to provide a number of back pain-relieving benefits when land-based exercises simply aren’t an option.  Now let’s take a look at 4 of the key benefits of using aqua therapy when suffering from back pain.

Strengthens Core Muscles

Exercising in water seemingly reduces your body’s weight, due to the buoyancy effects of the liquid itself.  This relieves pressure from the area afflicted by back pain and allows you to perform exercises that strengthen core muscle groups in your trunk and back regions.  The supporting of one’s body weight through aqua therapy also lets you work on improving your range-of-motion through body positioning that land-based exercises would be too painful to do.

For example, our legs are the heaviest parts of our bodies, and attempting to lift them up and down, such as when running, is much more easily accomplished when water therapy is employed.  In a nutshell, water reduces our body’s gravity.  Strengthening and conditioning your core muscles using aqua therapy will definitely help relieve back pain, while also improving your posture, a step that will later help alleviate the onset and severity of future back issues.

4 Benefits of Aqua Therapy for Back Pain

Lowers Re-Injury Risks 

Water affords us with a very gentle substrate in which to stretch and exercise using aqua therapy programs.  It provides minor friction against our bodies, but this viscosity effect actually helps reduce the risk of back pain sufferers from further damaging the injured region.  WebMD chimes in by saying that the viscosity and buoyancy characteristics of aqua therapy help ‘increase flexibility and range-of-motion, all without putting stress on your joints or spine.’

4 Benefits of Aqua Therapy for Back Pain

Back pain, which can be acute or chronic in nature, may be attributable to a number of underlying conditions, including many related to poor posture or improper running form.  But more on those causative factors in a moment…

Improves Cardiovascular Function

Have you ever been around someone who swims a lot for exercise, especially if they use it as a cross-training method to help their running?  As a result, they have very good cardio endurance.  Just the hydrostatic forces that aqua therapy provides, due to its natural pressure upon one’s body, can improve your cardiovascular efficiency.

In fact, spending time exercising in water, such as aqua therapy, greatly enhances a person’s heart and lung performance, along with promoting better blood circulation.  These are all positives for those of us who enjoy running in one form or another, and who might currently be on the sidelines due to back pain issues.

4 Benefits of Aqua Therapy for Back Pain

Pain Relief

 Obviously, if you are suffering from back pain, it will have a lifestyle-altering impact on your normal activities, including your exercise program.  Aqua therapy has been found to provide a number of positive outcomes in diminishing back pain, including those mentioned earlier.  Water itself is relaxing and soothing to be in, and it usually creates a quiet atmosphere.

In addition, the typical warmth of pool therapy, for example, further relaxes all parts of one’s body, including your mind.  In other words, aqua therapy is a great stress-reducer too, and when we are uptight, it oftentimes correlates with the onset and severity of back pain.

4 Benefits of Aqua Therapy for Back Pain

Lumo Lift Posture Coach and Aqua Therapy make a Good Team 

Water therapy, as we have seen, is a great way to recover from back pain, while providing the user with numerous beneficial effects.  When using aqua therapy to get over back pain, as you strengthen your body’s core muscle groups, it’s important to also practice good posture.  This will go a long way, once a back pain flare-up has subsided, towards preventing another uncomfortable onset in the future.

At Lumo Bodytech, we’ve developed a “smart” sensor called the Lumo Lift Posture Coach, which continuously monitors and records data, for later viewing, based upon your body’s posture.  It uses a magnetic sensor that wears like a lapel pin, and then sends data to a free, downloadable iOS or Android app.  It also alerts you during the day when slouching occurs, with a gentle vibration, simply to remind you to use proper posture when sitting or standing.

When back pain strikes, remember aqua therapy as one viable treatment option.  On the other side of the coin, help prevent the onset, and reduce the severity, of back pain with our Lumo Lift Posture Coach!  Visit our website today for more details at: www.lumobodytech.com.


Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

SHOP NOW

 

Subscribe to the Lumo Newsletter

Sign up for our newsletter and be the first to know about new articles, trends, products, discounts and latest Lumo news! Enter your email address below:


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What Is Your Lower Back Pain Telling You? Hint: It Might Be Related to Poor Posture

You’ve been sitting at your office workstation all morning, intently finishing up an important client’s project. Getting up to take a well-deserved break, you nearly shout out in pain, as you are greeted by a sharp “twinge,” or the dull throbbing ache, of lower back pain. But take comfort in the fact you are not alone, as most of us will eventually suffer from the common curse of lower back pain.

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3 Easy Stretches to Relieve Sciatica Back Pain

From pregnant women to the UPS driver who is delivering your packages, many people are regularly plagued with sciatica. Sciatica is back or leg pain that radiates in the posterior thigh and often to the groin and even down into the toes. Sciatica can also be accompanied by numbness and tingling in the affected extremity. Check out these three stretches that can help relieve sciatica back pain.

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5 Common Myths about Back Pain

Back pain comes in many forms. It can be chronic, from a recent injury, due to illness, or from bad posture. Back pain can be referred from other systems of the body, or it can be related to nerve damage. Regardless of the source, many people are plagued with back pain. Over time, there has been a myriad of treatments, theories, and unfortunately, myths about back pain. Here are five of the most common myths about back pain.

The Only Cure is Surgery

Back pain does not always equate with surgery. While some cases do require surgical intervention, a good number of people with back pain may be able to reduce their symptoms using conservative treatment. There are many treatment options including exercise, stretching, trigger point dry needling, modalities, and injections. It is important to discuss all treatment options with your provider to determine the interventions that will provide you with the best outcomes.

Back pain runs in my family. There is nothing I can do to prevent it.

False. While certain hereditary conditions can increase the risks of chronic back pain, there are certainly many steps that may reduce your chance of developing back pain. First of all, maintaining good posture through day to day activities can reduce your risk of developing back pain. Good lifting mechanics, maintaining a healthy weight, and regular exercise are excellent preventative strategies.

I have degenerative disc disease, so there is nothing that can be done for me.

There is literature now that indicates that the majority of people over 40 will show signs of degenerative disc disease on an X-ray whether they report back pain or not. Physical therapy and exercise may help reduce symptoms. If you are diagnosed with degenerative disc disease, ask your provider if physical therapy could help you.

Having a strong core can lead to less back pain.

While this statement is mostly true, it is not only about core strength but also about core stability when it comes to reducing your risk of back injuries. Plenty of high level athletes have complaints of back pain due to a lack of control of their core during activity. When engaging in heavy lifting or activity, being able to maintain a neutral spine requires the core to stay engaged throughout. Plenty of people with six pack abs do not use their core effectively, thus potentially leading to injuries.

Core stability alone is not enough to reduce your risk of back pain. Hip flexibility is another critical aspect of preventing back injuries. When the hips are tight, the back often has to take up the slack. If hip flexibility is poor, motion is made up for at the spine, taking it out of a good neutral position potentially opening the door for injury.

Pain medicine is the only thing that can help back pain.

There are many avenues available that may help reduce back pain other than potentially addictive narcotics. Consult with your provider about using modalities such as a home TENS unit that may help manage your pain. Again, proper posture keeping the spine in a neutral alignment may do wonders to help reduce your pain.

While back pain can be a difficult thing to deal with, it does not necessarily have to be debilitating. Hopefully dispelling these 5 myths about back pain can help put you on your way to a healthier back.


Start your positive habit change today with Lumo Lift

Lumo Lift is a small lightweight wearable that tracks and coaches you on your posture, as well as tracks daily activity, such as steps taken, distance traveled and calories burned. Compatible with iOS/iPhone and select Android devices. Free shipping, 30-day money back guarantee and 1 year limited warranty.

SHOP NOW

 

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Sign up for our newsletter and be the first to know about new articles, trends, products, discounts and latest Lumo news! Enter your email address below:

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6 Resistance Band Exercises to Prevent Running Injuries

In the past few decades, running has gained speed as a popular cardio choice. Fun runs, such as foam runs, color runs, and mud runs, have made it accessible and inclusive to all. It is a great option for anyone just starting out or wanting to get back in shape. No gym equipment or membership required. All you need is a good pair of running shoes and workout clothes, and you are good to go.

However, running injuries can be discouraging, to say the least. Poor running form, muscle imbalances, or improper running shoes can all be factors contributing to an injury. Luckily, they are all completely in your control. Correct improper posture. Educate yourself and shop around for a pair of running shoes that are suited for your feet and gait. As for muscle imbalances, various resistance band exercises may reduce the risk of running injuries. The following exercises target major problem areas that may lead to injuries. By strengthening certain muscles, you may further become a more efficient and stronger runner. Always be sure to do a proper warm-up and cool down involving appropriate stretches before and after your run.

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7 Yoga Poses for Race Recovery

Running can take a toll on the body. The repetitive motion has a huge impact on our joints and muscles. It is, thus, vital to take the time after that big race to recover. Taking the necessary time to stretch and cool down may prevent running injuries, increase flexibility, and allow time for your body to return to a balanced state. Yoga is a combination of gentle static stretches and strengthening that may further support race recovery. Including these 7 yoga poses in your post-race flow can stretch out those tight muscles, improve your running form via postural correction and core activation, and reduce the risk of running injuries.

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5 Easy Ways to Prevent Hip Flexor Pain

Hip flexor injuries are common running injuries often attributed to overuse. The hip flexor muscles bring the thigh forward and up, a repetitive motion seen in running. Tight hips can cause postural deficits that may, in turn, affect running form and may cause running injuries. If the hip flexors are tight, the pelvis may rotate toward the front. This position may arch the lower back causing, even more, issues to arise.

However, hip flexor pain and injuries are highly preventable. Taking the necessary precautions may reduce the risk of the hip flexors becoming problematic. Targeted strengthening and stretching exercises, a proper warm up, and education on the topic may aid in keeping your running training plan on track.  The following outlines 5 ways to prevent common hip flexor pain, starting today.

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5 Static Stretches for After Your Run

A cool down post-run is just as important as a warm-up prior to your workout. Including a proper warm-up and cool down into your running routine may decrease the risk of running injuries. A warm up increases blood flow to the muscles and increases your heart rate. It is often recommended to include dynamic stretches into a warm-up. Dynamic stretches may enhance your running form by engaging major muscles of the core, hips, and legs.

A cool down, on the other hand, slowly brings your heart rate back down and may decrease post-run muscle soreness later on.  Incorporating static stretches, such as the following outlined below, into your cool down routine may further increase your flexibility and provide varying degrees of relief.

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The 5 Best Exercises for Bad Knees

Running places a lot of stress on the knee joints. Many running injuries, such as ‘runner’s knee,’ specifically involve the knee joint. Many may further experience arthritis in the knee over time causing pain. It is, thus, of utmost importance to ensure proper strengthening around the knee.

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A Runner’s Guide to Warming Up

When it’s time to run, you just want to get going. Once you’ve got your runners on your feet, it’s time to start pounding the pavement, right?

Not quite – whether you’re out for a training run or about give it your all in a race, it is essential that you have a proper warm up. In this article, we find out why you need to warm up and exactly how to do it to make yourself a better, safer runner.

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5 Stretches to Help You Recover from Your Long Run

Going for a nice long run can be as much of a good workout as a peaceful getaway from the everyday. Feeling the breeze on your skin and the sound of your feet hitting the ground documenting the victory of each mile you conquer are some of a runner’s favorite parts of a long run. Running is as great for the body as it is for the mind as you focus on regulating your breathing, keeping proper running form and connecting your mind and body.

A great pair of sneakers and an updated playlist are not the only essentials for a long run. Maintaining proper running form is important to avoid running injuries and keep you on your running plan. A good warm up and after run stretches are the perfect pairing to a good run, here are 5 simple stretches to compliment your long run:

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The Runner’s Guide to Foam Rolling

After a run, your muscles are in need of two things; relaxation and restoration. Foam Rolling is a form of self-massage which has become hugely popular among runners and exercise enthusiasts due to it’s ease of application and immediacy of results in improving running form.

A foam roller is a self-massage tool that allows you to get the healing effects of deep tissue massage on the spot to treat running injuries. These cylindrical devices come in a range of designs, from flat surface to studded nodules to deliver targeted pressure.

Why Should Runners Foam Roll?

Foam rolling involves alleviating soft-tissue stiffness and running injury pain hot spots, such as the back, thighs and hamstrings , with a form of self-massage. It has also proven to be a great post-workout recovery aid. The roller manipulates and puts pressure on muscle sore spots. In addition to its rehabilitative ability, foam rolling has been shown to improve flexibility and running form.

Using a Foam Roller

Find an open space that allows freedom of movement. Place the roller on the floor and position your body so that the area of focus is on top of the roller. The pressure that massages the affected area will be provided by your body.

Gently roll your body back and forth over the roller. Your focus should be on areas of tightness and those that have a reduced range of motion. Control this pressure by adjusting the amount of body weight that you place on the roller. You can use your hands and feet to offset the weight as needed. Always ensure that your muscles are thoroughly warmed up prior to a session.

Perform your foam rolling session immediately after your run. Keep your first few sessions to just a few minutes. Over time, you can extend it to a maximum of 15 minutes.

Foam Rolling Your Running Hot Spots

Glutes /Hips

 

 

The gluteus maximus originate on the top side of the pelvis and attach on the side of your femur. It aids in external and internal hip rotation and stabilizes the pelvis.

 

  1. Drop to the ground, resting on one side, with an elbow resting on the ground.
  2. Drop the corresponding thigh to the ground. Place a foam roller directly under the side of your glute that is on the floor.
  3. Put the majority of your bodyweight on top of the roller. Once the pain sensation that will result becomes bearable, rock your hips back and forth.
  4. Repeat on the other side.

Quads

 

 

  1. Lie on the floor in plank position with a foam roller placed horizontally across the mid thighs. Your legs should be extended with your toes off the ground.
  2. Clasp your hands together and gently roll up and down the length of your thighs.
  3. Once you are comfortable with this movement, bend your knees so that your feet come toward your glutes. Now repeat the rolling motion.

 

Calves

 

  1. Sit on the floor with the foam roller horizontally positioned across the midline of your right calf.
  2. Support your upper body with your arms behind you and place your left foot across your right calf to add a bit of pressure.
  3. Roll side to side with your feet, rolling the calf over the roller in a sideways motion. When you feel a tight spot hold for approximately 20 seconds.
  4. Repeat with the other leg.

 

Peroneals

 

 

The peroneal runs from just below your knee, down the front of your leg, in front of the soleus.

  1. Sit on the floor with a foam roller positioned horizontally under your lower leg, just above the right ankle. Support your upper body on your right elbow.
  2. Keeping your right foot relaxed, turn the foot back and forth. Then slowly roll up and down along the length of the muscle.
  3. When you reach the most tender spot, stay there for 30 seconds, applying maximum pressure.

Adductors

 

 

The adductors are located on the inside of the thigh.

  1. Lie on the floor with a foam roller under your right upper thigh. Your left forearm and right hand will be resting on the floor.
  2. Place your weight on the roller and feel the slight tension that will develop in your adductors.
  3. Gently roll the length of your thigh, from the inside hip to inside the knee, up and down the roller.

 

Erector Spinae

 

  1. Lie face up on the floor with the foam roller alongside your body.
  2. Lift one side of the body to roll the foam roller underneath your spine. Make sure that both your butt and head are on the roller. Your knees should be bent and your feet on the floor.
  3. Keep your legs shoulder width apart and place your arms out on the floor at right angles to your body. The pelvis should be in a neutral position.
  4. Initiating from the shoulders, roll from side to side on the roller. Imagine that you are balancing a glass of water on your pelvis throughout the motion.

 


Foam Roller Buying Tips

 

  • You can pick up a quality foam roller for between $10 and $40. There are three design options
    • High Density
    • PVC
    • Grid or Ridged (for targeted release)
  • Newbies should begin with a soft white foam roller
  • Don’t use a grid roller until you’ve been rolling for atleast a month
  • Spend a little extra to get a high quality roller that will retain its shape over time.

 

 

 

 

 

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The Best Ways to Recover from a Painful Running Injury

We can all agree that runners make the healthiest group of injured people. Unfortunately, even with a perfect form, injuries are unavoidable and are always undesirable side effects of exercise. It should nonetheless stress you less given that you can get back to form by simply observing a few basic rules.

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How to Run your First Race with Strength and Confidence

Are you thinking about running your first race? Good for you! You’ll be successful with the proper preparation, but there are a few major points to keep in mind. The three keys to race day success are to prepare yourself, pick your race, and stick with a plan.

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