Jeff Kubina/flickr

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Whether you’re putting baby in her car seat, chasing your toddler around a playground or picking your child up off the floor, mothering involves nearly constant lifting, pushing, pulling and bending, all of which puts a strain on your neck, shoulders, and especially your back.

The key to maintaining a healthy back, says Dr. Sheila A. Dugan, a physical medicine and rehab specialist at Chicago’s Rush University Medical Center, is to maintain a neutral spine.

When you bend over to pick things up, for example, whether it’s toys, your toddler, or a car seat, try not to round or curve your back. Straighten the spine and bend down from the knees; pick things up by straightening your knees. As much as you can, be aware of your posture throughout the day to avoid back strain.

The American Physical Therapy Association offers the following guidelines to protect your back during these common ‘mommy’ activities:

Lifting your child from the floor
Stand close to your child, keep back straight, put one foot in front of the other and lower yourself (kneel) onto one knee. Hold your child with both arms close to your body (just as you would with a heavy object), tighten stomach muscles and push up with both legs to a standing position.

Putting your child in and taking her out of a crib
Lower rails as far as possible. With feet shoulder-width apart, bend at the hips and pick up baby with both arms, holding her close to your chest. Don’t curve/curl your back over the rails.

Pushing a stroller
Again, stay as close to the heavy object (the stroller) as possible, keeping your back straight and shoulders back. Maintain good posture, rather than leaning and pushing the stroller with your arms and hunching the shoulders.

Carrying and holding your child
When carrying your child, hold her close to the center of your body with both arms. Avoid the one-arm, one-hip hold; it puts too much stress on one side of your body. Be aware of maintaining good posture, with straight back and upright shoulders. Consider an infant carrier that centers the baby’s weight (see below).

Picking up toys
Keep your head and back straight, bend at the waist and extend one leg straight behind as you pick up toys.

Other tips

• When nursing your baby or reading to your toddler, pick a firm chair with back support. If you nurse or read to your child in bed, don’t bend your neck or curl your back. Use a wall or headboard for back support.

• Infant carriers that are centered either on your front or back are good for even weight distribution. Infant car seats should be carried with both hands, centered in front of you. Consider using a backpack instead of a diaper bag to balance weight and avoid shoulder/back stress.

In addition to paying attention to posture and how you lift, stretching and strengthening exercises are necessary for good back/neck/shoulder health. Take at least 10-15 minutes a day to stretch, focusing on hip flexors, back, shoulders and neck, which are involved in proper posture and neutral alignment.

Strengthening exercises should focus on the abdominals, glutes, back, hips, pelvis and the scapula retractors (the muscles that pull the shoulders back) to allow the body to support proper alignment.

And while it might seem impossible to fit in cardio, aim for the recommended amount of five days a week, 30 minutes a day. Studies have shown you can accumulate this through 10-minute bouts, as well. Those few minutes spent sweating will make you a happier, healthier mom.

flickr/joshhanssen

As a lifelong competitive runner, I’ve often chalked overuse injuries up to a rookie mistake for newbie runners. That is until Piriformis Syndrome literally bit me in the butt.

Life after collegiate athletics is one of many distractions. Without mandatory training room hours and the eagle eye of the Head Trainer, we let our stretching, strengthening and icing fall to the wayside. Doing the things we love (pounding the pavement day in and day out) is easy; however, taking the time for the things we need (proper warm up and recovery) gets overlooked. An imbalance in training that leads to muscular imbalances and, unfortunately, nagging injuries.

The piriformis, and his arch nemesis, Piriformis Syndrome don’t get the same top billing as some of the more common running injuries, but they are every bit as troublesome. The piriformis originates at the front of the sacrum and is situated partly within the pelvis against its posterior wall and partly at the back of the hip joint. It passes through the sciatic notch and when inflamed or shortened it compresses the sciatic nerve causing pain, tingling and numbness in and around the glute.

Often, the root of the injury is overuse and can be traced back to ramping up forward-moving activities (such as running) too fast, too soon. However, as I unfortunately discovered, it can also be a symptom of muscle balance – for me, the nasty side effect of a desk job and a one-dimensional training program.

Without a lateral stretching and strengthening regimen, we “forward-moving athletes” create relatively weak hip abductors, making us more susceptible to Piriformis Syndrome. Add 8-10 hours at a desk with our hips flexed, and we’ve got the trifecta of trouble: a too weak, too short and too tight hip flexor, which forces the piriformis to work extra hard, ultimately leading to inflammation and pain.

There is good news. Piriformis Syndrome can be managed and cured. The key is a little extra attention.

• Reduce inflammation: If the muscle remains inflamed it will continue to aggravate the sciatic nerve, creating discomfort. Basic options are rest, ice and anti-inflammatory medications.
• Stretch: Stretching the piriformis is essential to the healing process and there are specific exercises that target the muscle. Runner’s World helps break down some ideas to ‘get over it.’ The frequency of the stretch is critical, so, despite the grief that may come from coworkers, don’t be embarrassed to sprawl out in your cubicle (or wherever it is you spend your day) and loosen up a bit.
• Strengthen: Work hip flexor strengthening exercises into your workout routine. Take a look at LIVESTRONG.COM for specific exercises that help you develop strength.

For more anatomy and injury fun, check out Moji’s interactive anatomy and injury locator.

Simply click on the small icons in the small left box to the left of the main image to select a front or back view.

Once you have the view of the figure that you desire,  click on any of the areas highlighted in orange to zoom in for more detail.

From that zoomed-in image, you can click on “INJURIES” or “MUSCLES/BONES.”  Roll your mouse over the small orange circles (INJURIES) or grey crosses (MUSCLES/BONES) on the image to see labels.

To see everything at once, simply click “SHOW ALL INJURIES” or “SHOW ALL MUSCLES/BONES” once you have selected “INJURIES” or “MUSCLES BONES.”

wiros/flickr

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Sitting at a desk may not seem strenuous, but for office workers who spend hours each day in front of computer typing, using a mouse, or cradling a phone, neck and back pain is a common occurrence.

Danish researchers, however, have come up with five simple dumbbell exercises that can ease neck and back (trapezius) pain. And if you combine these five exercises with a series of easy seated stretches done throughout the day at your desk, office life can be painless.

At the gym

The five strength-training exercises are (use fairly light weights – under five pounds):

1. Shrugs: Stand upright with dumb bells at the side of your body. In one even motion, lift your shoulders up towards your ears and lower them again slowly. Try to relax your jaw and neck.
2. One-armed row: Stand with one knee on a weight bench and lean on the same-side hand on the front of the bench. With your other arm, pull a dumb bell up towards your lower chest. When the weight touches your chest, lower it in a controlled motion.
3. Upright row: Stand upright with your arms stretched and hand weights in front of your body. Slowly raise your hands toward your chin and lift the weights in a straight line as close to your body as possible, until they reach the middle of your chest and your elbows point up and out. During the whole exercise, the hand weights should be placed lower than the elbows.
4. Reverse flies: Lie down on a bench in a 45° forward bent angle with hand weights hanging towards the floor. Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion. During the exercise, the elbows should be slightly bent.
5. Shoulder abduction: Stand upright with hand weights at the side of your body. Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion. During the exercise, the elbows should be slightly bent

Researchers found that the exercises work best if they’re done three times a week, alternating between exercises 1, 2, and 5 on one day and exercises 1, 3, and 4 on another. Start with two sets of 12 repetitions, then increase to three sets. After 4 weeks you can increase the weight and reduce the number of repetitions on the last set to 8-10 reps. Increase the weight when you can do three sets fairly easily.

At the office

In addition, make sure your desk is set up correctly (monitor and keyboard at proper heights and distances, chair with lumbar support) and that your posture’s good. Get up and walk around every 20-30 minutes. Also, do these exercises (15-20 reps while sitting, every hour if possible) to stretch and stimulate muscles:

1. Scapular pinches: Roll your shoulders back and pinch the shoulder blades together.
2. Shoulder shrugs: Lift the shoulders up toward the ears then lower slowly back down.
3. Neck side-bending: Slowly tilt one ear toward your shoulder gently and hold/stretch briefly. Repeat on the other side.
4. Neck rotation: Slowly turn your head to look over one shoulder and pause briefly. Repeat on the opposite side.

star5112/flickr.com

Anne Stein, M.S.
Sports & Fitness Journalist/Author

Back pain is a common complaint for golfers, even at the pro level. Experts say that making the same motion repeatedly, along with poor technique and/or lack of strength, are the main culprits. A sedentary lifestyle with hours spent sitting at a desk or in a car can also increase the risk of back pain.

Besides adding strength training to your routine, cardio fitness (such as swimming/cycling/running) and flexibility are essential for golfers to achieve a healthy back and overall fitness.

Titleist Performance Institute (www.mytpi.com) golf fitness instructor Kathryn McKenzie suggests the following to alleviate or avoid back pain:

Strengthen your core. Include exercises that target all of the abdominal, low back and gluteus muscles.

Warm up. The golf swing is an explosive movement that can put extra stress on joints and muscles if they are not ready for action. Do some dynamic stretching and take some easy swings to help loosen up before you practice or play.

Take lessons.Poor posture at address and faulty swing mechanics can be killer for your back.

Stretch. Having enough muscle flexibility and joint mobility to properly execute the golf swing is essential.

Get fitted for proper equipment. Clubs that are made for your body and your swing will enable you to play without making biomechanical adjustments to compensate for equipment that is not right for you.

Ramsay McMaster, a world authority on golf-specific physiotherapy,  stresses the importance of ‘sequencing’ your swing. If your upper body, trunk and lower legs aren’t working in sequence (rotating in the right places as you swing), back damage/pain can follow.

McMaster offers the following questionnaire to figure out if you’re pre-disposed to back injury:

1. Have you had a golf screening for your back?
2. Do you do golf posture exercises and stretches to break up prolonged sitting at your computer or while driving?
3. Do you do a golf specific warm-up before you play?
4. Does your golf warm-up sequence and time your body for golf?
5. Have your clubs been checked and fitted to your body?
6. Do you understand how to practice the same way as a Tour Pro would: stretching after putting; short game before long game; dry drills before hitting full shots?
7. Do you know the reasons why practicing your putting and then hitting full drives can damage your back?
8. Have you had a golf lesson which concentrates on correct sequencing to reduce the stress on your spine?
9. Do you know how to safely carry your golf clubs and push or pull your cart?

Back Handicap
For every “No” you answered, score 4 points.

36-28  Beware! Bad back is imminent.
28-20  Your back is under pressure.
20-8  Ensure you have a back program to prevent progression to the next handicap.

If you’ve answered no to any of these, consider seeing a golf pro for lessons, drills, equipment evaluations and warm-up suggestions. If you’re suffering from severe or prolonged back pain, see a health care professional. Use heat, ice and anti-inflammatories when needed to manage mild pain.

Anne Stein, M.S.
Sports & Fitness Journalist/Author

A new mom’s job is completely overwhelming

And researchers are finding another task to add to a busy mom’s list: exercise. While it might seem impossible to squeeze in one more thing amid bringing home baby and juggling life in general, cardio and strength training are musts for breastfeeding moms to maintain bone health and help prevent osteoporosis (when bones become fragile and more likely to break) later in life.

The reason: Breastfeeding moms experience significant bone loss when their body’s calcium stores are transferred to breast milk. When moms stop breastfeeding, bone density for most women returns to normal levels – but not for all women.

Since weight-bearing exercise slows bone loss during menopause, Dr. Cheryl Lovelady, a nutrition professor at the University of North Carolina, Greensboro, figured that bone loss could also be slowed with exercise during breastfeeding, giving moms a greater chance of avoiding osteoporosis later in life.

Lovelady’s study involved 20 breastfeeding women who’d been sedentary for three months before giving birth. Four weeks post-partum, the women were divided into two groups. The first group didn’t exercise. The second group started a walking and home strength training program, beginning with five minutes of brisk walking three times a week, working up to 45 minutes each time. They also strength trained three times a week, with handheld weights and large exercise (Swiss) balls.

Each group ate whatever they wanted and were given vitamins without calcium. Bone mineral density was measured in both groups.

At the end of 16 weeks, bone mineral density was measured again. “The control group had lost about 7 percent of bone mineral density while the exercise group lost just 4.8 percent,” explains Lovelady. “That doesn’t sound like a lot but if you went in during menopause and a doctor saw a 2.2 percent loss (the difference between the two groups), he’d be concerned and put you on calcium and vitamin D.”

Researchers have already found that childhood, adolescence, and early adulthood are critical times for women to build bone density to prevent osteoporosis. Now Lovelady and her team are thinking that breastfeeding is another crucial time to strengthen bones to prevent osteoporosis later. (Men suffer bone loss too as they age, but since they have denser bones to start with, and don’t have periods such as breastfeeding and menopause when women experience greater bone loss, they have lower rates of osteoporosis.)

The moms who exercised and strength trained reaped other benefits, too: They had more energy than the non-exercisers, lowered their body fat percentage and increased lean muscle mass. They also enjoyed having “alone time,” which gave them a mental break from the stress of juggling family, baby, job, and other responsibilities.

Five steps to bone health from the National Osteoporosis Foundation

1. Eat right. Get your daily recommended amounts of calcium and vitamin D
2. Exercise. Engage in regular weight-bearing and muscle- strengthening exercise
3. Maintain a healthy lifestyle. Avoid smoking and excessive alcohol consumption
4. Talk to your healthcare provider. Talk to your healthcare provider about bone health
5. Get tested. Have a bone density test and take medication when appropriate