Sciatica and Low Back Pain Prevention

Article by Jeanina Dupersoy

Is it possible to prevent back pain? The verdict is still out on this question. The believe is that if you exercise and maintain a healthy diet you would most likely have a healthy back. The problem with this thought is that exercise if not done properly can injure the back. Many high impart activities increase the chance of injury. Therefore, it is very important to exercise in a manner that does not stress the back. So what exercises help the back without producing un-due stress. Well, low impart exercises like swimming, walking and bicycling help strengthen the back without over stressing. The following are simple suggestions to help prevent sciatica or low back pain:

1) Sitting properly: I know it sounds to simple. However, most persons do not sit properly at their desks. The computer is the corner to save space on the desk and they sit at an angle. Over time this affects the back, shoulders and back. Another problem can be the desk chair. You’re feet most touch the ground and the chair most have a supportive curvature. If the chair does not have this you can buy a back cushion as a support for long hours at the office.

2) Lumbar Support Belts: Especially for workers that lift heavy items at work a lumbar support belt is very important. These person work at the airport lifting suitcases or those working in warehouses moving inventory the belt is an important item to prevent injury. In this case prevention is very important.

3) Lifting: Do not stoop and lift using your back. First, keep your back straight and down, head up and use the knees to lift while you tighten stomach muscles. Ensure that what you lift is not too heavy for you. If necessary ask for assistance, to avoid injury.

4) Bed: Your bed could be the culprit of your back pain. Is your bed too soft? This may cause back pain. You may want to consider placing a piece of plywood between the box spring and mattress to stiffen the bed. Also consider different sleeping positions. On my last chiropractic visit, I was recommended to sleep on my back and side instead of my belly.

5) Weight: Too much weight is a burden to your lower back. Maintain a healthy weight and perform low impart exercise will help the back.

The above suggestions are to minimize the chances of low back and sciatica pain. Although, back and sciatica pain may not be avoided prevention never the less will go a long way.

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Youth Baseball Training – Resistance Band Routines for Flexibility, Strength and Injury Prevention

Article by Jake Wyatt

There are many ways a youth baseball coach can help his players increase their flexibility and strength, thereby reducing their risk of injury. One way is to require that players perform exercise routines on their own time. Youth baseball players may not be ready for a serious weight lifting routine as their bodies are still forming. Large rubber bands can be used instead of weights to increase strength and flexibility.

The bands can be purchased at any sporting goods store and come in different sizes and thicknesses. Each type of band will have its own resistance. If training is for flexibility, less resistant bands can be used. Higher-resistance bands can be used to build strength.

Different band routines can be used to accomplish different goals. Here are some examples of specific objectives for which band routines can be established:

1. Pitching – focus on exercises that work the core, back and shoulders.2. Batting – focus on exercises that work the core, triceps and biceps.3. Running speed – focus on exercises that work the legs.4. Flexibility and injury prevention – focus on exercises that work the core and increase flexibility.5. Long toss – focus on shoulder and arm exercises.

The specifics of each routine should depend on player age, strength and skill. The coach should work with each player individually to determine the youth’s goals and the specific areas where improvement is needed. A band routine can then be created to accomplish the desired changes. The coach should encourage the player to record his routine in a notebook so progress can be tracked.

Working with bands is easy and can be done anywhere with minimal preparation. A player can keep his bands in his bat bag so they are always with him. This type of exercise will significantly reduce the chance of injury, improve baseball performance, and lead to healthier kids overall.