All Posts tagged chairs

Back Pain – Avoiding It

Here is some of the advice that I hear myself sharing with patient’s who suffer from low back pain.

Tip 1 – Don’t perform repeated bending over or heavy lift in the morning.

Don’t get right out of bed and start bending over to lift objects at home or for work. The lumbar disc pressure is greatest in the morning due to the uptake of fluid into the disc overnight. If the disc is pre-swollen and thus already has higher intradiscal pressure, then it makes sense to avoid any flexion (bending over, rounding your back) based movements early in the morning.

I love working out first thing in the morning. So I have to be especially careful when I bend over that I bend from the hips and not the lumbar spine. I make sure that I’m warmed up properly, and I do bodyweight squats before adding any loads to my deep squats or deadlifts. If you work in a manual labour based occupation, then if possible avoid the lifting jobs until a little later in the morning.

Tip 2 – Sit at work or the car  with a lumbar support

Avoid sitting in a slumped position. Sustained sitting postures tend to be a big factor in people who suffer flexion based back pain. If you have to sit for long periods, use a lumbar roll. Buy a McKenzie roll at Relax The Back Store, Acology on Wilshire Blvd., or use a rolled up towel to put in the small of your back.

Tip 3 – Regarding chairs at work & home

The biggest factor in back pain and back muscle fatigue is sustained poor posture – again, avoid slumping. The best chair in the world is useless if you don’t frequently change position. By this I mean getting up every 20 minutes. Stand up, reach both arms up to the ceiling as if you are pushing the ceiling upwards. Hold it for 20-30 seconds. If you have an ergonomic chair, change the elements of the chair such as height, pitch of the seat and angle of the back support often. While at work or driving long periods, every 1/2 hour change 1 element of the chair to share the load and fatigue around the spine-pelvis. If you have a poor chair, get a new one!

Tip 4 – Mattresses.

We move around a lot more in our sleep than you think – about 40 times per night. It may be a slight change in arm position, or flipping from one side onto the back. I’m not big on spending a ton of  money on a mattress. If your mattress is more than 10 years, you probably need a new one. If you wake up stiff in the morning, try another bed for a couple of nights. If you wake up feeling better, it’s your bed. Get a good quality mattress, usually medium firm is the right one. 

Tip 5 – Bending over

If you have to bend over to pick something up, then bend at your hips not at your back. A Romanian deadlift is an exercise/movement that involves bending over by pivoting the hips into flexion whilst keeping the spine in a neutral position. This is far more effective for protecting the lumbar spine from high disc pressure than bending from the spine or even deep squatting. When you deep squat to lift, most of us don’t have the flexibility in the hips to maintain a neutral pelvis position. What invariably happens is the pelvis posteriorly tilts (tilts backwards) and flattens out the lumbar spine. This is akin to flexing the spine and thus leads to higher disc pressures.

If the object you need to pick up is light and small, then use a golfers lift. This is performed by bending from the hips on one leg whilst the other leg extends straight out the back. Use one hand to support the balance on a table or chair.

Tip 6 – If you have pain, the sooner we talk the faster we can try home remedies and therapy 

If you happen to suffer an acute back pain episode, call me right away. 

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June 30, 2010 Newsletter

The Interactive Healer
DrJeffreyTucker.com 

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June 30, 2010 

 
In This Issue
Dr. Tucker’s New E-Book Released!
Nutrition Column
Exercise Column
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List of Seminars

 
Dr. Tucker’s teaching schedule 

Are you a healthcare practitioner who is interested being a Diplomate in rehabilitation?
 
To learn more, please visit www.RehabDiplomate.com

 

 

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Dear Dr. Jeff,
Dr. Jeffrey Tucker

I need your help! Everyday, clients or Doctors ask me great questions. Most of the questions are about weight loss, diet, exercise, treat-ments, and even
relationships. I’ve been answering your questions on my website blog. I need help coming up with a name for my daily answers to your questions. Please email me your choice of “Dr. Tucker’s answers” @ DrJTucker@aol.com
Keep checking www.DrJeffreyTucker.com so I can keep you updated on important and valuable health information to your questions. 

Posture and Mobility: Nine Steps to Assessing and Improving Your Health available – order now!

I am proud to announce the release of my e-book Posture and Mobility: Nine Steps to Assessing and Improving Your Health. Using self-assessment tests, you are guided through a progressive and safe format to increase your strength, range of motion, power and endurance. If you have been searching for a way to increase physical, optimal health, this book will help you.
 
Order directly from Lulu.com and have this professionally-bound book delivered to your door for $37.75 or download the book electronically for only $18.75.
 

Protein Snacks

Twenty grams of protein is the magic number to ingest for muscle-building, half before and half after your workout.
Here’s a list of 5 great snack ideas.
Chicken, Turkey, or Tuna (3 oz)
14-22 grams protein
65-100 calories
Wrap it in a piece of lettuce or enjoy it by itself. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams of protein.
Eggs (three)
18-19 grams protein
230 calories
Hard-boiled eggs are most convenient, but eggs are easy to scramble. Put them in a grab & go container and enjoy a little before & after your workout. For those of you that know me, I have always thought eggs are a great food.
Chocolate 2% Milk (16 oz)
About 17 grams protein
333 calories
A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal postworkout beverage for building muscle
FitFood protein powder shakes – Whey or Dairy-free, Soy-free (2 scoops in water)
21 grams protein
210 calories
Made by XYMOGEN FitFood supports healthy body composition; immune support; cardiovascular health; healthy glycemic management and weight management. Mix it with rice milk or almond milk instead of water if you want a bit more protein. Order by calling 1-800-647-6100 or online @ XYMOGEN.com. When ordering online use PIN # TUC500.
Greek Yogurt (5.3 oz container)
15 grams protein
80 calories
Greek-style yogurt is packed with protein. Skip yogurts with fruit and sugar; to add flavor, drop in a few berries, nuts or cottage cheese.

Exercise and Fat Loss…

A study performed by Jackson Davis et al., was published in the Journal of Strength and Conditioning in 2008.

They took 2 groups of people:

One group did exercise consisting of a warm-up, resistance exercises at low heart rate (HR), aerobics, and a cool down. The other group did the same resistance exercises at a higher heart rate achieved by some intense cardio before each set, aerobics, and the same cool down.

 
The findings were awesome!

The more intense group showed a significant difference in heart rate, increased lower body
muscle strength and improved lower body endurance. They also showed an 82.2% increase in muscle gain. And the best result!  They had an almost 10-fold reduction in bodyfat.

I’ve perfected this style of training in my own workouts and the workouts of my clients to get maximum fatloss in just a 20 minutes a day. Many of the workouts take less than 20 minutes.

Read my article on 20 Minute Fat Loss Workouts

Is Your Chair Causing Your Low Back Pain? 

If you have a bad back it is critical to do these simple things….
 
Change Posture Frequently

This varies the location of the stress on your spine, instead of focusing all of it on the same area. The key is to maintain a neutral, natural arch in your low back. Try standing up every 20 minutes; try putting your feet up or leaning your chair back.

 

Aim For a Dozen ‘Arch-ups’ (Cobra in yoga) or Standing Backward Bends Every Day
Most lower-back problems come form prolonged flexion or leaning over like sitting in a slumped posture. Avoid prolonged flexion by standing up and arching backwards 4 times threes times daily. 
 
Squeeze Your Butt Muscles 

The gluteal muscles are often weak, especially if you have tight hamstrings and weak abdominals. By squeezing the glutes, you’ll automatically help stabilize your spine, which lowers your risk of back injuries.

Read more….

Feel free to forward our newsletter to your friends, family and coworkers.  And please feel free to contact me with your questions, comments and suggestions. 
Please stay committed to your health, fitness and nutrition efforts.
 
Warm regards,
 
 

Dr. Jeffrey Tucker
 

FirstLine Therapy

Do you want lots of energy and mental clarity? Would you like to reduce your risk of chronic health conditions like diabetes, heart disease, and high cholesterol?  Then Dr. Tucker’s FirstLine Therapy program is for you.  A therapeutic lifestyle is the most powerful tool there is to positively impact your health for a lifetime.  
 
Call today to schedule your FirstLine Therapy Consultation:  310-473-2911

 
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This email was sent to drjtucker@aol.com by drjtucker@aol.com.

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Dr. Jeffrey Tucker | (310) 473-2911 | 11600 Wilshire Blvd. Suite 412 | Los Angeles | CA | 90025

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