In Perfect Symmetry

By Beverly Hills Posture – a posture & rehabilitation institute and more

Bound Angle Pose1


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Ease Chronic Low Back Pain by Opening Your Hips {advice from a #BeverlyHillsChiropractor}

Many people experience back pain at some point in their life and a number of us don’t even know what caused it. We have our theories of what could have triggered this nuisance; from weak core muscles, to lifting something too heavy, or sitting for extended periods of time, the list goes on.  Fortunately for the 31 million Americans currently suffering from low back pain there is hope on the horizon.

Yoga has been proven countless time to speed the healing process. We know that it is imperative to strengthen and stretch our bodies, but what muscle groups precisely should we focus on to ease low back pain? To make it simple, we are only going to focus on the muscles that contribute to the movement of the hips. The hips include many muscles with one in particular, the psoas, which connects directly to vertebra in the low back.

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

The following yoga poses will ease low back pain regardless of severity and intensity by focusing on hip opening. Here are some of my favorite hip openers that have helped me as well as countless others in living a life with a pain-free back.

Pigeon Pose

This classic pose helps posture by stretching the muscles on the sides of the thigh, the groins and psoas muscle. Begin by holding this position for one minute and gradually work up to three minutes. This can be practiced either on the floor or with the hips propped up on a cushion or blanket. If the first pose is too difficult then try one of the variations. This pose is safe to do post surgery and should be practiced with flexed toes to protect the knee.

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

Bound Angle Pose

This simple pose helps to stretch and tone the inner thighs and groins, relieves sciatica by reducing lumbar lordosis, and increases circulation to the low back. Tip: If your knees are higher than your hips sit on a folded blanket or cushion. You can also do this pose lying down.

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

Wide-Angle Seated Forward Fold

This therapeutic posture is used for strengthening the spine, relieving sciatica, stretching the inside of thighs, hamstrings, adductors, groins and back. If you have hips on the tighter side sit on a folded blanket and use a strap around each foot to hold for support.

Tip: Practice with a tall spine trying to avoid any rounding in the back.

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

It is always a good idea for people new to yoga to practice these postures at least once with a professional. The practice of yoga helps us to get more familiar with our bodies thus possibly preventing future injuries. Just like every lifestyle change it takes time and daily dedication to reach maximum results.

For more tips and information, contact:

– Chelsey Charbeneau – CYT, E-RYT
Certified Yoga Therapist, Yoga Instructor, Private Trainer

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.

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How you can use a foam roller to alleviate your back pain

The back is a complicated piece of equipment and the causes of back pain are many and varied.  Fortunately, there are a number of solutions depending on how serious the cause of your pain is.  As always, you should consult with a qualified professional to access your particular situation.  Walker Ozar and the Fitness Team at Beverly Hills Posture can certainly assist you with any questions you might have.

The foam roller is one of the most effective tools you can use to help alleviate back pain caused by tension in the back structure.  For those that are unfamiliar with foam rollers, they are exactly what they sound like.  A foam roller is nothing more than a soft, cylindrical piece of foam.  A very simple device, but the benefits far outweigh its simple design.  Foam rollers have the added benefit of being inexpensive, easy to carry and can be used anywhere you can comfortably lie down.

Here are three simple ways you can use a foam roller to help alleviate back pain and support any work you are doing to strengthen this area of the body:

align the foam roller vertically along your spine, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

The Spine

The foam roller is often referred to as a “spine roller” due to its ability to help restore your spine to its normal shape.

Simply align the foam roller vertically along your spine and lie on it for five to ten minutes.  Don’t move, just relax and breathe and let gravity and your body weight sink into the roller.  This will help your spine return to its normal curvature.  The closer your body is to its desired position, the less likely you are to experience pain due to misalignment.

Lats

Foam Roll, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

The “Lats” (or Latissimus Dorsi) are the large muscles that form a “V” across your upper and mid back.  They attach along the side of your body under your armpits.

Rolling your Lats can help you relieve tension or knots in these large back muscles and reduce back pain as a result.  The movement is very easy to do and can be done in a short period of time.  Roll onto one side, with your arm extended along the floor.  Turn your arm so that your thumb is towards the ceiling.  Straighten your legs and stack your hips and legs in a straight line.  Place the roller under your armpit.  Slowly roll the foam roller down your side, stopping to focus on knots as you feel them.  When done, flip over and repeat on the opposite side.  Each pass down your side should only take 45-60 seconds.  Repeat on each side at least three times, or as often as it takes for you to feel the release of muscle tension.

Rhomboids

The Rhomboids are the muscles located in your upper back.  This muscle group has a tendency to carry tension as a result of poor posture throughout your day.  Foam rollers can help relieve this tension and thereby help alleviate back pain.

Lie on your back with the roller placed horizontally across the middle of your back.  Bend your knees and lift your hips a couple of inches off the floor.  Cross your arms on your chest and roll your shoulders slightly forward.  Lift your head and shoulders and roll the foam roller slowly up your back to just below your neck.  Stop and focus on any area that feels tender or knotted up.  Hold that position for 30 seconds.  Remember to relax and breathe.  You can go up and down a few times as you find the tension in your Rhomboids.  Getting the muscles to relax and release will help eliminate the unnatural tension that is often the cause of back pain.

Summary

These are just a few of the myriad of movements you can perform with a foam roller to help you relieve back pain.  The great thing about a foam roller is that it has many uses for a wide range of body ailments, not just your back.  It also is helpful in supporting your fitness program as your body changes and adapts to your workouts.

As with any exercise program, it is always advisable to get help from qualified professionals to get the maximum benefits in a safe manner.  With proper instruction, foam rollers can be a very useful tool in your overall fitness and managing pain issues.  If you have any questions or would like to discuss your fitness program, please give us a call or drop us a note—we will always be happy to assist you!

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.