Five Must Know Exercises for Maintaining Strength and Mobility

Mobility exercises have become a crucial part of healthy body maintenance in a culture where we spend so much of our time sitting. Even if you have a job where you are moving around more, opening an athletic workout with the right mobility exercises, paired with stretching, can greatly reduce your risk of injury. When we have low back pain or other chronic pain, these types of exercises become even more essential.

Let’s look at 5 simple exercises that can help you stay strong and keep your body’s motions fluid. Do 8 reps for each side of your body for all but the “abs” exercise, which involves 8 reps total. Remember to be careful with these exercises. As general pain experts, and the top clinic in Atlanta for knee physical therapy, we urge you to respect your range of motion.

 

Ankles

  1. Facing a wall, place your right foot 1 inch from the wall; then place your left foot about 18 inches back from your right foot.
  2. With your heel remaining on the ground, move the right knee forward against the wall.
  3. Return to step #1.

 

Thoracic Spine

  1. Lie on your right side, with a foam roller about a foot in front of you.
  2. Move your left knee toward the roller until it’s just above the hips, resting on the roller.
  3. Be aware of your body’s limits with the remaining steps; for consultation, seek a pain clinic or other medical facility.
  4. Stretch out your right arm completely, reaching upward toward the ceiling.
  5. With your left arm fully extended, take your thumb and alternate touching it to the ground behind your back and to your left knee.

 

Hips & Hamstrings

  1. Stand with your feet placed in line with your shoulders.
  2. Bend at your waist, touching and holding your toes (if possible).
  3. Keeping hold, bend your knees until you are resting on your heels, then come back to the position described in step #2.

 

Abs

  1. Lie face down.
  2. If you suffer from low back pain or other chronic ailments, proceed with caution.
  3. Push yourself up into a push-up stance.
  4. Once your arms are extended, start taking tiny steps forward, keeping your hands in the same spot.
  5. When your feet get to your hands, start “stepping” forward with your hands until you are back in the position described in step #2.

 

Hips & Spine

  1. Stand with feet in line with shoulders.
  2. Take your left leg, move the foot forward, and bend the leg until you are in a lunge.
  3. Extend both of your arms above your head.
  4. Bring your arms back to your sides.
  5. Step your right foot forward, returning to the position in step #1.

 

Mobility and strength don’t arrive by themselves. As with a car, general and routine maintenance keeps your system flowing properly. You don’t need to figure this out by yourself, either. If you are suffering, diagnosis and treatment at an integrative, cross-disciplinary pain clinic can greatly enhance your recovery. Call us now at Atlanta Medical Clinic to receive an evaluation and craft a unique plan for treatment.

Home Remedies for Neuropathy Relief

At the Atlantic Medical Clinic, we treat many people for Atlanta neuropathy treatment. Since we are an integrative practice, we use both medical and natural modalities to help our patients recover. However, additional lifestyle recommendations and remedies implemented at home can be helpful too. This way, you can achieve maximum comfort and quality of life without the overuse of prescription medications.

To ease your pain and reduce your peripheral neuropathic symptoms, we suggest incorporating some of the following methods into your daily routine:

1.    Check & Manage Your Feet

If foot pain is one of your neuropathic symptoms, make sure that both your shoes and socks are loose-fitting to ease the pressure and allow for optimal blood flow (1). Additionally, ensure that your feet do not have any calluses or blisters.

2.    Improve Your Diet

Changes to your diet can often help alleviate neuropathy-related discomfort (2). Here are several dietary modifications that can help:

  • Reduction in alcoholic beverages
  • Reduction in fatty foods such as cheese and fried meat
  • Increase in fresh produce
  • Increase in whole grains.


3.    Quit Smoking

Per the National Institute of Health, one of the primary ways an individual can treat neuropathy is to stop smoking (3). Smoking causes vascular constriction, which in turn prevents vitamins and minerals from making their way to your extremities.

4.    Get Regular Exercise

The following types of exercise can be of help to reduce the pain of neuropathy:

  • Aerobic exercise
  • Strength-training exercise
  • Flexibility exercise
  • Balance exercise.

Aerobic exercise – such as walking, swimming, or cycling – should be performed for a half-hour at least every other day, though you can work up to that amount if you are out of shape. The other categories of exercise are more specific. Our physicians can be of help in this regard, but the Foundation for Peripheral Neuropathy outlines a few suggestions (4).

5.    Massage Your Hands & Feet

The Mayo Clinic notes that enhanced blood flow and neural stimulation can be effective at treating peripheral neuropathy (5). Massage can meet these aims. Since working with a professional can be cost-prohibitive and inconvenient, self-massage (or massage by a friend or loved one) may be a viable alternative or addition to a licensed therapist.

Peripheral neuropathy (PN) affects thousands of people throughout the United States, so you are not alone. We can also help, with a comprehensive evaluation and customized treatment plan, so you can reduce pain and receive treatment with the highest quality professional care. Having both conventional and chiropractic methods at our disposal, the Atlanta Medical Clinic can guide you back to a full and active lifestyle.

 

References:

  1. http://www.medicalnewstoday.com/articles/147963.php
  2. http://www.livestrong.com/article/427623-neuropathy-and-poor-diet/#ixzz2UXYslb8t
  3. http://www.ninds.nih.gov/disorders/peripheralneuropathy/detail_peripheralneuropathy.htm
  4. https://www.foundationforpn.org/livingwithperipheralneuropathy/exerciseperipheralneuropathy.cfm
  5. http://www.mayoclinic.com/health/peripheral-neuropathy/DS00131/DSECTION=lifestyle-and-home-remedies]

Tips to Improve Sleep & Manage Pain

sleeping with neck painSleep is an essential part of healing and managing pain. We need to get enough to function properly (8 hours), but quality sleep is most important. When we sleep our bodies are healing and repairing the damage done from the stress of the day, and naturally during this healing process our bodies need optimum circumstances. Everyone’s body is different, some positions will benefit others and some will hinder them depending on the aliment.

“Sleep allows us to rejuvenate the proteins in our body, in fact, rest helps with increasing the pain threshold of the body…if you have a particular back pain, neck pain, shoulder pain or hip pain then quality sleep will help you.” says Dr. Dembowski.

Many people can find sleeping during the night difficult. But there are always ways in which it can be improved. Some listen to the sound of rain while sleeping, as it helps calm them down and transports them to places such as the beach or holidays. Others people may like sleeping with a fan or air conditioning to keep them cool throughout the night. Someone I know use to have such a hard time going to sleep that he would always sleep with the air conditioning on. Unfortunately for him, the one time that he needed the fan for more than sleep (to keep him cool during a heat wave), the air conditioning stopped working. While he looked into finding a company would could deal with an air conditioning replacement, he had to use the small fan that was hidden away in the cupboard for months. For him, it wasn’t as effective, but he did manage to get a few good night’s sleep. You just need to try and find out what works best for you and your sleeping arrangements.

The three major sleeping positions are side, back, and stomach. Around 57% of people sleep on their side, according to a nationwide survey of over 2,000 people conducted by Tempur-Pedic North America. Lying on the back is the second most popular, with around 17% of people; followed by the stomach at 11% and the rest is varying positions throughout the night. Each position has variations, benefits and drawbacks. Make sure your sleeping position is correct for the area that is causing you the most pain.

If you suffer from…

Shoulder Pain: Try to avoid sleeping on your side if you have shoulder pain, the best position is on the back or on the opposite side of the hurt shoulder. Also place a pillow under the arm to support the shoulder.

Neck Pain: For neck pain try and keep the neck supported in a neutral position with a pillow above the shoulders, too many pillows may put the neck in a bent position. That can put stress on the vertebrae and cause damage to the disc. When dealing with neck pain avoid sleeping on the stomach.

Back Pain: To reduce back pain experts suggest sleeping on the back with a rolled up towel or pillow under the knees and under the small of the back. If you are sleeping on your side place a pillow between the knees for added support, and to aid the hips and knees.

Knee Pain & Hip Pain: Sleeping in the side or fetal position with a pillow between the knees can reduce pressure on the knees and hips, also if lying on the back place a pillow below the small of the back and under the knees to help alleviate pain.

Snoring / Sleep Apnea: Try to keep off your back, sleep on your side or stomach to reduced the threat of tongue collapsing or the relaxation of tissues in the throat which can hinder breathing.

Acid Reflex: Sleeping on the side is best for acid reflex most experts recommend sleeping on the left side. Sleeping on the back is not ideal for acid reflex but it can help alleviate symptoms if the head is propped up.

For those with sleeping problems it is not recommended to sleep on the stomach as it can cause back and neck pain. Use these helpful tips to find out your ideal sleeping position, but be sure to change it up once and a while as sleeping in the same position to often can cause problems. If these tips do not help you with your symptoms then contact our clinic for a free consultation. You may need medical attention to relieve the inflamed areas of the body and help you get a good night sleep.

Sources:

1.) Journal of Sleep Vol. 35:12 (2012)

2.) WebMD.com

3.) SleepAssociation.org