Morley Osteopaths

https://ylmsportscience.com/…/top-10-ti ps-to-optimize-stre…/

10 facts about exercise and back pain
1 Exercise is helpful for back pain
Staying as active as possible and returning to all usual activities gradually is very important in aiding recovery. You can start by doing some gentle activity and then increase your levels when you feel confident to do so.
... 2 Rest is not helpful but getting back moving and to normal activities is
Scientific studies now indicate that prolonged rest and avoidance of activity for people with low back pain actually leads to higher levels of pain, greater disability, poorer recovery and longer absence from work.
3 Exercise can prevent recurrence of back pain
Exercise can significantly prevent the recurrence of an episode of low back pain. Exercise also helps reduce low back pain and disability levels, when people stick with it in the long-term.
4 Moving with confidence and without fear is important for back pain
Many people start moving slowly and minding themselves. Moving slowly and tensing actually puts more strain on your muscles
5 Exercising in a relaxed manner is important
Doing the exercises in a relaxed manner (e.g. moving normally, not guarding and not breath-holding) and progressing gradually is also important
6 The best type of exercise is the one you enjoy
People should do an exercise that they enjoy, that is affordable and easy to access (e.g. not too far or difficult to fit into your daily routine). For example, walking, running, cycling, swimming, yoga and pilates, all have similar effects for back pain.
7 Feeling sore after exercise does not indicate damage to your body
Underused muscles get sore more quickly than healthy muscles. Feeling stiff and sore after exercise does not indicate harm or damage to your body, it simply reflects your body not being used to the activity.
8 Exercising regularly is a must
The amount of exercise you do is probably more important than the type of exercise. The greatest gains result when an inactive person starts doing any exercise. Getting more than 150 minutes a week has the greatest health benefits.
9 Running on the road and swimming the breaststroke are not bad for back pain
Scientific research does not show that any of these activities are bad for your back or ‘wear out’ your joints. The amount of exercise you do is more important than the type of exercise. Any amount you can manage will result in benefit, but more than 30 minutes per day would be ideal.
10 No drug or tablet delivers the diverse range of benefits as exercise
This is a fact that is often overlooked as part of the management of low back pain. Be aware too that all low back pain is not the same. So if you tried one form of exercise that has not helped you, talk to a healthcare professional who can set a specific programme.

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Just a quick note that the webiste is down as it is being moved to a different hosting company and being updated.

With waistlines on the mind, more good information from Yann Le Meur.
https://ylmsportscience.com/…/internati onal-society-of-spo…/

A good article on lifestyle and cancer, it's USA based but the health implications are the same. Eat well and move a lot!
https://www.nytimes.com/…/the-growing-t oll-of-our-ever-expa…

An interesting talk on concussion and why helmets don't help. https://www.ted.com/…/david_camarillo_w hy_helmets_don_t_pre…

To follow up on what are FODMAPs.
http://www.mysportscience.com/…/Low-FOD MAP-A-novel-tool-pre…

This has come up recently with a few different patients so I thought some concise info would be helpful.
http://www.mysportscience.com/single-post /…/What-are-FODMAPs

Fascinating
http://www.bbc.co.uk/…/the-most-detaile d-scan-of-the-wiring…

It really feels like Spring. What a lovely start to a busy morning.

Patients doing their exercises and improving. Love it!

Cold but sunny start to the day. Nice to take a break from all that eating.

An excellent upper back mobility exercise. https://youtu.be/oaCAqozZwMQ

Already well into a busy morning. Helping people doesn't often feel like work though.

10 facts about exercise and back pain
1 Exercise is helpful for back pain
Staying as active as possible and returning to all usual activities gradually is very important in aiding recovery. You can start by doing some gentle activity and then increase your levels when you feel confident to do so.
... 2 Rest is not helpful but getting back moving and to normal activities is
Scientific studies now indicate that prolonged rest and avoidance of activity for people with low back pain actually leads to higher levels of pain, greater disability, poorer recovery and longer absence from work.
3 Exercise can prevent recurrence of back pain
Exercise can significantly prevent the recurrence of an episode of low back pain. Exercise also helps reduce low back pain and disability levels, when people stick with it in the long-term.
4 Moving with confidence and without fear is important for back pain
Many people start moving slowly and minding themselves. Moving slowly and tensing actually puts more strain on your muscles
5 Exercising in a relaxed manner is important
Doing the exercises in a relaxed manner (e.g. moving normally, not guarding and not breath-holding) and progressing gradually is also important
6 The best type of exercise is the one you enjoy
People should do an exercise that they enjoy, that is affordable and easy to access (e.g. not too far or difficult to fit into your daily routine). For example, walking, running, cycling, swimming, yoga and pilates, all have similar effects for back pain.
7 Feeling sore after exercise does not indicate damage to your body
Underused muscles get sore more quickly than healthy muscles. Feeling stiff and sore after exercise does not indicate harm or damage to your body, it simply reflects your body not being used to the activity.
8 Exercising regularly is a must
The amount of exercise you do is probably more important than the type of exercise. The greatest gains result when an inactive person starts doing any exercise. Getting more than 150 minutes a week has the greatest health benefits.
9 Running on the road and swimming the breaststroke are not bad for back pain
Scientific research does not show that any of these activities are bad for your back or ‘wear out’ your joints. The amount of exercise you do is more important than the type of exercise. Any amount you can manage will result in benefit, but more than 30 minutes per day would be ideal.
10 No drug or tablet delivers the diverse range of benefits as exercise
This is a fact that is often overlooked as part of the management of low back pain. Be aware too that all low back pain is not the same. So if you tried one form of exercise that has not helped you, talk to a healthcare professional who can set a specific programme.

See More

10 facts about exercise and back pain
1 Exercise is helpful for back pain
Staying as active as possible and returning to all usual activities gradually is very important in aiding recovery. You can start by doing some gentle activity and then increase your levels when you feel confident to do so.
... 2 Rest is not helpful but getting back moving and to normal activities is
Scientific studies now indicate that prolonged rest and avoidance of activity for people with low back pain actually leads to higher levels of pain, greater disability, poorer recovery and longer absence from work.
3 Exercise can prevent recurrence of back pain
Exercise can significantly prevent the recurrence of an episode of low back pain. Exercise also helps reduce low back pain and disability levels, when people stick with it in the long-term.
4 Moving with confidence and without fear is important for back pain
Many people start moving slowly and minding themselves. Moving slowly and tensing actually puts more strain on your muscles
5 Exercising in a relaxed manner is important
Doing the exercises in a relaxed manner (e.g. moving normally, not guarding and not breath-holding) and progressing gradually is also important
6 The best type of exercise is the one you enjoy
People should do an exercise that they enjoy, that is affordable and easy to access (e.g. not too far or difficult to fit into your daily routine). For example, walking, running, cycling, swimming, yoga and pilates, all have similar effects for back pain.
7 Feeling sore after exercise does not indicate damage to your body
Underused muscles get sore more quickly than healthy muscles. Feeling stiff and sore after exercise does not indicate harm or damage to your body, it simply reflects your body not being used to the activity.
8 Exercising regularly is a must
The amount of exercise you do is probably more important than the type of exercise. The greatest gains result when an inactive person starts doing any exercise. Getting more than 150 minutes a week has the greatest health benefits.
9 Running on the road and swimming the breaststroke are not bad for back pain
Scientific research does not show that any of these activities are bad for your back or ‘wear out’ your joints. The amount of exercise you do is more important than the type of exercise. Any amount you can manage will result in benefit, but more than 30 minutes per day would be ideal.
10 No drug or tablet delivers the diverse range of benefits as exercise
This is a fact that is often overlooked as part of the management of low back pain. Be aware too that all low back pain is not the same. So if you tried one form of exercise that has not helped you, talk to a healthcare professional who can set a specific programme.

See More