World Spine Day: Tips from 3 medical practitioners

From iol.co.za

Today is World Spine Day, a day that highlights the burden of spinal pain and disability for people around the world.

Four out five people suffer from, or will at some point in their lives experience significant back pain. Spinal pain is the most noted cause of disability in every country in the world.

World Spine Day promotes the importance of spinal health and well-being. The goal is to encourage physical activity, with good posture, responsible lifting and healthy working conditions. Here are three ways to help your spine.

Posture

Sitting for prolonged periods can strain your back, and your positioning can make it even worse. Picture: Christian Campilii, physiotherapist

Mind your posture all the time. Proper digestion only occurs when we are sitting up straight. Good posture is defined as ears aligned with the shoulders and the “angel wings,” or the shoulder blades, retracted. In proper alignment, spinal stress is diminished. Recent studies show that gastric emptying is significantly delayed in the supine position when compared to a sitting position.

In addition, if you’re slouched over your plate, food cannot travel to the stomach in time for your body to tell your brain it’s getting full; it can take twice as long, causing you to eat twice as much.

Sitting for prolonged periods can strain your back, and your positioning can make it even worse. To provide yourself with the most relief, make sure your back is aligned against the back of the seat. Keep your shoulders straight and avoid rounding forward. Both feet should rest firmly on the floor

Pigeon Stretch

Purposefully and intentionally stretch the right sciatic nerve. Picture: Marcia Griffin-Hansraj, physiotherapist

The pigeon stretch is one of my most frequently prescribed exercises because it targets the sciatic nerve to relieve sciatica.This exercise stretches the tiny piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. Get into position with your right knee bent and your left leg extended straight behind you. Place the right heel in towards your left hip. Make sure your left hip is facing down towards the mat. Hold this position with your hands out in front of you, allowing your torso to rest over your right knee. Repeat on the other side.

The Power of Thoughts

Dr Ken Hansraj believes that we can radically transform our worlds, one thought at a time. Picture: Supplied

With a positive thought or with random acts of kindness: the brain is calm, the body moves into a rest and digest mode, there are fewer “pressors” (chemicals e.g. epinephrine, that raise the blood pressure), the heart feels good, the body relaxes and takes breaths deep into the lungs, the intestines work on digestion more efficiently, libido is increased, muscles loosen and are more mobile, the arteries don’t experience an excessive amount of pressor, creating a normotensive state (having normal blood pressure), there are less inflammatory factors in your blood stream, the pancreas and thyroid function optimally, the immune system peaks, helping to ward off infection, inflammation decreases, increasing body resting and functioning and there is decreased tenderness and discomfort due to spinal problems. Dr Ken Hansraj believes that we can radically transform our worlds, one thought at a time. 

https://www.iol.co.za/lifestyle/health/world-spine-day-tips-from-3-medical-practitioners-ac57b5b9-067b-4f4d-9b41-5eb44d5f703d

The best back stretcher

From chicagotribune.com

At some point in our lives, most of us suffer from some type of back pain. Whether it's the result of an injury, a degenerative condition, or just poor posture, it can be seriously debilitating, even if only in the short term. Some cases require medication or surgery to treat, but for less severe pain, a back stretcher device can often provide relief. A stretcher helps elongate the spine and take the pressure off the spinal discs. Using it just twice a day for as little as five minutes per session is usually all it takes to see results, though it can take some time before you're entirely pain-free, depending on your condition.

Our buying guide provides the information to find the best back stretcher for your therapy sessions. At the end, we've included several specific product recommendations, like our top pick from CHISOFT, which allows for three stretch arch angles and can support up to 200 pounds.

Considerations when choosing back stretchers

Back issues

Before you buy a back stretcher, it's important to consider your specific back issues. A stretcher can usually help stretch the lower, middle, and upper back depending on where you place it, but it can't necessarily treat all types of back pain. Back stretchers aren't FDA-approved, so you should always consult your doctor to make sure a stretcher is an appropriate treatment for your particular issue.

In general, a back stretcher can be effective for treating back pain associated with:

Bulging discs Degenerated discs Pinched nerves Arthritis Scoliosis Sciatica

Design

A back stretcher typically features one of two design types. Some have a flat, fixed base with a flexible band that forms an arch. Some arches are padded while others are not. You can find some models with a removable pad. This type of stretcher is adjustable because the arch is flexible, so it can be moved along slots to change the amount of stretching it does.

Other back stretchers only feature a single piece that's made of foam and shaped like a half-cylinder. You can't adjust the stretcher, but it's often textured for added stimulation.

Weight limit

Back stretchers are usually made of either wood or plastic, so they're sturdy and durable. No matter how sturdy they are, they have a weight limit so you know exactly how much stress they can take. If you're fairly light, a 200-pound weight limit is usually fine. For men and larger people, opt for a 300-pound weight limit to be safe.

Features

Arch angle

Back stretchers can feature a variety of arch angles, which determines how deep a stretch they provide. A steep arch of 50 degrees provides a deep stretch, while a stretcher with an arch of 15 degrees lightly stretches your back. You can also find stretchers with more moderate arches if you prefer a medium stretch. Some back stretchers are also adjustable, so you're able to choose from several arch options as your needs change.

Acupressure and massage

Some back stretchers don't just stretch the back, they feature a textured surface with soft, rubbery spikes that help stimulate your back while it's stretched. Some claim to offer acupressure therapy by focusing on specific areas of the back that are believed to release pain-relieving energy.

A few back stretchers also have a massage function that provides vibrations that massage your back while you stretch it. These orthopaedic stretchers are usually the most expensive and require batteries for operation.

Ease of assembly

A one-piece back stretcher doesn't require any assembly, so you can start stretching your back as soon as you take it out of the box. A two-piece stretcher requires some assembly, though in most cases it only takes a few minutes to put together.

Price

You can expect to spend between $20 and $100 on a back stretcher. Most orthopaedic stretchers go for $30 to $40 and feature padding, acupressure spikes, and an adjustable angle. If you want an option with a massage function, you likely have to pay $50 or more.

FAQ

Q. Is it normal to experience pain when you use a back stretcher?

A. When you first start to use a back stretcher, you may feel some pain. The more you use the stretcher, the less likely it is to happen. If you continue to feel pain or your pain increases, stop using the stretcher and consult your doctor.

Q. How long does it take to see benefits from a back stretcher?

A. It depends on the reasons for your back pain. In some cases, you may feel better after a few stretching sessions. In other cases, it may take up to two months to feel the benefits. The key is to be patient and use the stretcher consistently.

Back stretchers we recommend

Best of the best: CHISOFT's Back Stretcher

Our take: A back stretcher that receives recommendations from many doctors thanks to its results and affordable price.

What we like: Can help relieve pain almost immediately. Has three different arch angles. Features acupressure spikes to soothe the muscles.

What we dislike: Causes back spasms for some users. Plastic parts can break sometimes.

Best bang for your buck: North American Health + Wellness' Arched Back Stretcher

Our take: A budget-friendly stretcher that isn't adjustable but can provide immediate relief and doesn't have any painful spikes.

What we like: An excellent back stretcher for beginners. Features a highly durable design. Doesn't contain any acupressure nodes that might cause pain.

What we dislike: Can increase back pain in some users. Doesn't provide a particularly deep stretch.

Choice 3: Bodyease's Back Stretcher

Our take: Features acupressure nodes and memory foam to provide a comfortable and effective back treatment.

What we like: Folds for easy portability. Works especially well to treat herniated discs. Memory foam provides a more comfortable treatment.
Memory foam provides a more comfortable treatment.
What we dislike: Isn't as durable as some users would like. Won't work with all chairs.

Jennifer Blair is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money. BestReviews never accepts free products from manufacturers and purchases every product it reviews with its own funds.

https://www.chicagotribune.com/consumer-reviews/sns-bestreviews-health-the-best-back-stretcher-20200611-pakiufz6ffdkrfxwai65lignyy-story.html