Many of us know someone who seems to be a little more clumsy. Maybe they trip a lot, stumble often and sometimes even fall. Maybe I am describing you.
Occasionally losing your balance or stumbling here or there is not a balance problem.
Vertigo is a true balance disorder. Issues that involve the vestibular system (which is a fascinating system) are true balance disorders. These can be triggered by head, neck and eye movements and are often associated with nausea, dizziness and true loss of balance (LOB) which often results in a fall.
Balance is a difficult thing to quantify since it involves many systems and many variables. Your balance is maintained by a dynamic interplay between three systems in the body. In the ideal world, all three systems would work harmoniously together.
Low back pain (LBP) is common. Way too common. Treating it is difficult as there are often many factors contributing to your pain. The strategies I am going to share are meant to improve your situation. At worst, they should do nothing, meaning they will not make it worse.
All of the strategies will have multiple videos to help guide you through the process. These are strategies I have used with both clients and patients to not just manage, but ultimately resolve their LBP.
I am going to go over each in more detail, but the 5 strategies are:
Supine deloading - I will also share how to deload in sitting and standing
Core stabilization - it’s not so much what you do but HOW you do it
Glute exercises - in general, when the glutes are strong there are less issues with the knees and low back
Hip mobility - when the hips are tight, there tends to be more movement through the low back to compensate
Hip hinge - poor awareness and understanding of how to properly bend at the hips will routinely flare up the back
Let’s keep the holiday train rolling along. In Part 1, we discussed just getting moving more using dynamic warm-ups.
In Part 2, we are going to look at a bunch of different stretches that you can utilize to avoid ending up a complete ball of stress and knots come January.
Most people attempt to stretch the hip flexor incorrectly by moving too far forward and arching the low back too much. If this is you, watch the video. The key is the setup.