Core Strength and Back Pain

What is Core Stability?

This is a term which describes the firmness and stability of your trunk muscles. These are the muscles which wrap around your trunk like a cylinder or brace. They lie between your ribs and your hip bones just like the corsets worn in Victorian times.

The core or trunk muscles are the foundations of the body. The back, arms and the legs work much better if the trunk muscles are stable. When the trunk muscles are working together they support your body when walking, bending, lifting and even sitting upright and give you more energy.

Once working correctly they will also help protect the back from injury.

Why is Core Stability useful in the treatment of back pain?

Pain has been shown to turn muscles off. Pain encourages sufferers to adopt pain relieving positions but ultimately they add to the problem. This leads to recurrent low back pain. Improving core stability will help stop this pain or reduce it a lot and encourage better posture which will prevent further pain. Improving posture may reduce pain immediately. Improving core stability will reduce pain over time.

How can we help you?

We need to teach your muscles how to work again. This training is done one on one with your physiotherapist. Once the muscles are working correctly we can then give you a programme of exercises to improve your strength even further. These need to be monitored and are progressed as the muscles slowly strengthen and work together correctly. We also offer pilates classes and strength classes which incorporate core strength. Call us now to book into our classes. New times and more classes coming 2015…………. New schedule up on website in Jan

5 steps to get you that summer body you have always wanted.

Summer is here and now is the best time to take control of your life and get your body into the shape that you always wanted.  It generally takes a minimum of 6 to 8 weeks before you will notice results and even longer to reach long term physical goals. Here are some awesome steps that will help you get there:

1: Work out with weights.The right kind of weight training for women can be extremely beneficial for good health and for achieving your visible physical goals. Many people believe weight training does not burn calories, but this is untrue. Weight training, if done correctly, has been proven to burn more calories than most cardiovascular activities. Resistance training builds muscle tissue/ connective tissue, strengthening bones and improves vitality.

2: Eat more healthy meals a day in order to speed up your metabolism you must eat less and eat more often. 3 big meals a day is not going to help you lose weight. 6 smaller meals of healthy food is going to get you just that bit closer to achieving your goal. Remember that this is 6 healthy meals. A lot of people don’t realize that about 70% of weight loss is in your diet.

3. Drink more water. Ditch those sodas and start drinking more water. We all know that sugar drinks go straight to the hips but so can the diet drinks as well. Diet drinks can make your body produce extra insulin which can in turn make you put weight on. In addition to flushing out the toxins out of your system, drinking water encourages you to build muscle. The average person should drink 6 – 8 glasses of water a day and more when you are training. It is advised that you drink room temperate water as it absorbs much quicker into the system. Especially when training and in turn it should avoid you bloating and have it sitting in your stomach.

4. The correct cardio training. Doing the correct cardio training is extremely important. A good balance of exercises is also needed to avoid the body from reaching a plateau. Mix it up with running, cycling, swimming and even a variety of sports. Also make sure you mix it up with interval training and not just the same repetitive motion. Jog or walk for a while and then sprint for a period of time. You need to constantly shock your system.

5. Avoid alcohol. Alcohol can be one thing that if had to excess can ruin all of your great eating and training. A lot of our clients don’t realize how high in calories alcohol is by itself not to mention how bad some of the mixers can be for you. Then what do you do when you wake up the next day? I know that the first thing I feel like doing after having a couple drinks the night before is call up the nearest burger place and eating the fattest burger there. Because your body is trying to break down the calories from the alcohol, this burger will pretty much store straight in the body as fat. So if you do feel the need to drink, make sure that the next days food intake is extremely healthy.

These are 5 easy steps that if all done correctly will help you get into shape for summer. None of these should be overlooked. If you are going to have a go, make it a good one. Good Luck.

How To Recover From Injury Faster

In order to achieve wellness, optimal performance and/or full recovery from injury or illness a combination of movement and exercise, nutrition and hydration, rest and recovery, and thought and stress control are necessary.

Movement and Exercise:

The right type and amount of exercise stimulates the growth and strengthening of injured tissues and is vital to the healing process following an injury.

Nutrition and Hydration:

It is important to eat the right amount and right type of food to ensure that specific nutrients are available for tissue repair. Drinking an adequate amount of water is essential to allow hydration of your joints, allowing your cartilage, discs and nerves to function normally.

Rest and Recovery:

Your body heals when you rest. It is important to get a balance with the right amount of exercise versus the right amount of rest. At nighttime your body undergoes its physical repair between the hours of 11pm and 1am.

Thought and Stress Control:

Excessive stress, extreme emotional responses and negative thought patterns may all interfere with the healing process.

Your physiotherapist is able to discuss all of these components with you giving you advice and information on how you can manage these factors to achieve the best results for your injury.