An Apple a Day (And Some Simple Stretching) Keeps the Doctor Away!

For people suffering from back pain, the simplest thing also becomes the hardest to do ... stretch, stretch and stretch some more. Tight ligaments and muscles are everywhere and the treatment is simple. Almost everyone knows to stretch before exercising, but did you know that stretching during your workday could limber up your muscles and help you handle each day more effectively?

"When you stretch, be sure to stretch correctly or you could hurt yourself, "said John Triano, D.C., Ph.D., chiropractor with the Texas Back Institute. "Stretching too quickly or too far can injure ligaments. Stretch slowly and carefully to promote tension, not pain. Stretch for 30 seconds and don't bounce while stretching. If you are sitting for long periods of time get up and stretch at least every 30 minutes."

Stretching tips:

?Bend forward. Sitting on the edge of your chair with your feet flat on the floor, lean forward until your chest rests over your knees. Let your arms hang loosely.

?Act like a flamingo. While standing, hold on to the back of your chair and grasp your right ankle with your left hand. Hold, and then repeat with the other leg.

?Stand in the corner. Stand in the corner of a room and place your forearms flat on each wall at shoulder height. Place your feet together, lean forward and touch your nose to the corner, like a push-up.

?Cross your arms. Bring your left arm, elbow bent, across your chest, parallel to the floor. Use your right hand to pull your left arm further across your body. Repeat with your other arm.

?Stretch your neck. Reach your right hand over your head and gently grasp the left side of your head. Gently pull your head away from your left shoulder with your hand. Repeat with other side of your head.

?Scratch your back. Reach down the middle of your back with your left hand, pointing your elbow toward the ceiling. Gently push your elbow down with your right hand for a deeper stretch. Repeat.

?Shrug, roll and move your shoulders. Lift your shoulders up to your ears by squeezing your shoulder blades together; pause for 10 seconds, then release. Put your hands on your waist and slowly circle your shoulders forward 10 times. Repeat this movement backwards as well. Finally, extend both arms sideways at shoulder height and rotate your arms 10 times in small circles. Then repeat, circling backwards.

Dr. John Triano is the director of the Chiropractic Division of TBI. His doctorate is in spine biomechanics. He teaches in the joint Biomedical Engineering program at the University of Texas Southwestern Medical Center. In 1998, he was named Physician of the Year by the American Board of Chiropractic Rehabilitation. Dr. Triano has been in practice since 1973. He specializes in the prevention, treatment and rehabilitation of neck and back disorders. The contributing author of several clinical texts, Dr. Triano has also edited several pieces on occupational health and various therapeutics.

As one of the nation's largest spine clinics, the Texas Back Institute is the expert in solutions for back pain. Founded in 1978, the Texas Back Institute has always recommended non-surgical treatments because we know they work best to relieve pain in most patients. The Institute receives some of the most complex cases from across the country and we treat patients with a team approach that ensures appropriate treatment for each person's specific condition. The Texas Back Institute provides a complete team of highly trained medical professionals, non-surgical treatment protocols and rehabilitation. From non-operative spine care to surgery, the Texas Back Institute offers chiropractic care, diagnostic procedures, fitness services, pain management, patient education, physical therapy, research and return-to-work programs including work conditioning and work hardening.

　　From Texasback.com