We modern day Homo sapiens are particularly prone to this problem because of extended periods of inactivity- think long days in front of a computer or sitting in a car. When your movement is restricted in this way, “your hids are bent, which shortens your hip flexors – the muscles at the front – while lengthening your back hip muscles, or glutes,” explains Rebecca Petersen, co-coordinator of the motion-analysis program at Stamford Hospitalâ€™s Orthopedic and Spine Institute in Stamford, Conn. That shortening can tighten your hip flexors (and possibly other muscles, too, like those in your back and calves) over time and leave you more vulnerable to tears and strains.
Your muscles are tense and contracted, and your range of motion may be limited. The goal is to get up and get moving as much as possible, Petersen says, whether that’s taking a quick walk every hour at work or doing some periodic light stretching when you’re being a couch potato for the day. And if you’re a gym rat, which is great, make sure that you’re working all your muscle groups equally. ” A lot of women are overdeveloped in their front-biceps, quads, chest-while not doing exercises for their back, shoulders or glutes,” notes Robert Gotlin, DO, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York City. “Those imbalances can cause the front muscles to overcompensate for the weaker ones, leading to tightness.” So in addition to your bicep curls, push-ups and squats, do tricep dips, bent-over rows and upright rows.
Managing Chronic Back Pain with Microwavable Heating Pads
Microwavable Heating pads are exceptional at relieving back pain. Both heat and warmth have been long considered as great elements to combat tension and muscles and provide relaxation. Heat has also been known to provide healing as well. By far, the most effective way to cure and ease back pain is by using microwavable heating pads in addition to getting medical treatment. Hot packs are designed to provide a source of comfortable heat on various parts of the body which includes the lower back, the upper back and the neck.