Dr. Heather Morales, DC, MS, CKTP
Feb 10, 2011  Lower back pain seems to be an epidemic in the winter months, whether it’s from shoveling the snow to everyone getting back into their workout routines for the Spring. With that said, most low back pain stems from chronic instability of the core muscle groups. By addressing the stability of the muscles as an early preventative measure for low back pain you’re not only able to save money, but also money and time back at work to make more money.

The following exercises can be done to prevent occurrence of low back pain by strengthening core muscles and strengthening the glutes. Consult your physician if you have injuries, or have troubles with performing any exercise before continuing.

1. Yoga Chair Pose-Stand with your feet shoulder width apart. Bend your knees, lowering your body as if you were about to sit in a chair (about a ¼ squat position). Bend forward slightly from the waist (not the back). Extend your arms straight above your head (palms facing inward), and reach towards the ceiling keeping the arms aligned with the spine. Hold this position for 30 second to one minute, while breathing slowly. Then return to the starting position, and repeat 3-5 times.
   
   
2. Clams-Lay on your side with your hips and shoulders (the arm will be fully extended or can be bent to rest under the head) in a straight line. Bend your knees, so your thighs are at 90 degrees to the body (one leg will rest directly on top of the other). Keep the ankles together, as you slowly raise the top knee away from the bottom knee. The top knee should raise high enough until you feel the gluteus medius working, but not to where the hips roll backward. Hold the position for 3-5 seconds and then lower to starting position. Repeat 5-10 times with perfect form, then change sides and repeat.
   
   
3. Side Planks-Lay on your side and lift your body off the ground to balance on the forearm and side of the foot. The forearm will be directly under the shoulder to take strain away from the neck. Everything will be in a straight line, while keeping the hips off the ground. Contract the abdominal muscles and try to hold the move for 30 seconds to one minute. Lower your body to the ground back to starting position and repeat once more before switching sides.
   
   
4. Planks-Lay face down on the ground, while resting on the forearms. Lift your body off the floor, while balancing on the toes and forearms. Keep the back flat and keep everything aligned with the spine. Contract the abdominals and glutes, while holding the position for 30 seconds to one minute. Lower the body back to the ground and repeat 3-5 more times.
   
   
5. Hamstring Leg Curls with Swiss Ball-Lay on your back with the heels resting on a stability ball, and keep the arms flat on the floor. While balancing the heels on the ball and the shoulders on the floor, lift the pelvis off the floor without arching the back. Slowly roll the ball in towards the glutes, while bending the knees and lifting the hips toward the ceiling. Return to starting position by straightening the legs and lowering the pelvis to the ground. Repeat for 10 repetitions.
   
   
6. Bird-Dogs-Kneel on the floor with the hands shoulder width apart and under the shoulders. Contract the abdominals and glutes, then practice lifting one hand and the opposite knee just enough off the floor to master the exercise. Then, lift the arm straight in front while extending the opposite leg to the back. Hold for 3-5 seconds and repeat with the other side. Repeat 10 repetitions, with 5 on each alternating side.
   
   

The Kinesio Tex taping method is becoming very popular in the health and wellness industry. There are now multiple companies that try to take the idea of the tape and make a spin of it on their own. There are some companies that do this so there are no certifications, exams or seminars to take to use the product. They have "special" protocols that are the cookie cutter approach to an injury.

Well, not every patient is "cookie cutter". I have seen in my practice the same injuries day in and day out, but each patient has a unique case based on their lifestyle. With that said, if a practitioner is NOT certified in the taping method (you can ask to see their credentials, it's okay), I'd highly advise to go to someone who is.

Anyone can slap tape on an injury, but it takes someone who's taken the technique certification exams to thoroughly understand how to use it, and know how to apply the tape in special circumstances. If the tape is not applied correctly for the right situation, it can cause further injuries!

The Kinesiotaping Association has been working hard to get their logos updated and trademarked so the practitioners who've worked hard to learn the technique can finally stand out from the imposters who are trying to advertise services they have no expertise in.

Repetitive motion, overtraining, constant tension, and pressure often result in inflammation and swelling of the soft tissue elements of the body (i.e. muscles, tendons, fascia, nerves, and ligaments). The body then responds by laying down scar tissue in an attempt to stabilize the area. Scar tissue can reduce range of motion, reduce circulation, inhibit nerve function, and result in increased production of scar tissue.

ART can be used to decrease the scar tissue formation, increase strength, increase blood flow, and increase range of motion by specific movements to each soft tissue structure of the area affected.

Patients can see results in just one treatment, however, most injuries are a result of injury over time, and need a few sessions to properly treat the area. Most patients are recommended with 3-5 treatments for acute injuries, and 5-8 treatments for chronic injuries.