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Home / Video / Lower Back Pain Video / 5 exercises to promote a healthy spine

5 exercises to promote a healthy spine

By Dr. Marc Robinson, PT, DPT, Cert. MDT | August 21, 2019

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Is your foot still sensitive after surgery? Incis Is your foot still sensitive after surgery? Incisions may still be numb. The foot and ankle may still be sensitive to light touch. Hyperalgesia means you have an increased sensitivity to pain. Allodynia means you feel pain in response to light touch that shouldn’t cause pain. It’s possible to feel these sensations after foot/ankle surgery due to tissue trauma from the surgery, nerve blocks, decreased blood flow, swelling, inflammation, and other factors. Try to desensitize the foot with tactile stimulation to normalize your response to light touch and pressure on the foot. This video shows one way to stimulate the foot with new tactile input in hopes of restoring normal sensory function. Since the foot is going through inversion and eversion in this video, you can also improve motor control and learn how to restore those two important movements of the ankle. As always, follow the guidelines established by your doctor or physical therapist. If you are recovering from a broken ankle/foot or had surgery and want to learn what others are doing for their rehab, then join our free broken ankle/foot support group on Facebook. The link to join is in our Ig bio or www.evercorelife.com
2020 has been wild ride for everyone, but it feels 2020 has been wild ride for everyone, but it feels crazier while struggling with intense pain from an injury like a meniscus tear or an inflamed sciatic nerve. Today, it’s harder than ever to get word of mouth advice in-person from others dealing with these injuries due to COVID restrictions so these groups are gold mines to gain strength and encouragement from people going through a similar situation as you. We offer support groups for meniscus tears, sciatica/low back pain, broken ankle/foot, knee arthritis, frozen shoulder, plantar fasciitis, and more to connect with these people. Don’t suffer alone. Join one of our free support groups on Facebook to see what others are doing for their injuries. Our mission is to empower the underdog to come back stronger after injury and win! We have a better opportunity to beat pain when we fight together. To join our groups, just follow the link in our bio and click on the group you want to join. See you in there! Stay strong, Dr. Marc Robinson, DPT Physical Therapist Co-founder of Evercore Injury Recovery
Tomorrow, I am hosting a LIVE Webinar for the Ever Tomorrow, I am hosting a LIVE Webinar for the Evercore meniscus group on Facebook. You are invited too! It starts at 5 PM PST. (link to join below if you want to attend the webinar) I'll be asking Dr. Nima Mehran, MD several of the questions members had in our meniscus tear support group. Unfortunately, we can't provide personalized medical advice, but we can discuss "situations." I will be recording this webinar and posting it on Facebook, YouTube, and Instagram. If you attend the meeting webinar, then you consent to the recording. The webinar is limited to 100 participants. When you join the meeting, have your microphone on mute. You can opt to have your video on/off. We may have time to allow individual questions, but I'll mostly be interviewing Dr. Mehran. Here is the link to join the webinar tomorrow at 5 PM PST: https://us02web.zoom.us/j/88649108163?pwd=ZXBUS2kxM2FtL3dBbGFxc2dEWXBsZz09 If you can't join, that's okay because I’ll be posting it on YouTube later.
In 2012, I had a pain between my shoulder blades t In 2012, I had a pain between my shoulder blades that wouldn’t go away. Long story short, I wasn’t moving enough. Since I spent most of my day studying, it wasn’t enough to go to the gym for 45 min, workout my upper back, then sit for the remainder of the day. For upper back tightness/stiffness/pain, whatever you want to call it, it helps to move the area multiple times throughout the day. This post shows a few exercises that can be done. You don’t always need to do 3x10 reps for pain. Sometimes a few reps performed throughout the day for pain if sufficient. If you are trying to build strength, then you need to stimulate the muscle; therefore, higher reps or sets can be done. Another thing that helped my pain at the time was another physical therapist in my clinic who saw that I was slouched in my chair at work. I thought I was sitting upright, but apparently, I wasn’t. The problem was that I was slouching for too many hours during the day. The physical therapist rolled up a towel, placed it behind my back, and I started using it to sit upright. This trained my upper back to get stronger since I wasn’t able to lean back against my office chair as much. I felt less pain in my upper back with the combination of using a lumbar roll and working out/moving my upper back more often. This combo has helped many of my clients too. Announcement: We have the Evercore lumbar rolls and resistance bands back in stock on Amazon. Inventory is thin so order now if you want to be part of the Evercore community and the rock the Evercore logo on your fitness products. P.S. The lumbar rolls actually arrive in stock on August 12th.
For the last 2 weeks, I was working at an Urgent C For the last 2 weeks, I was working at an Urgent Care clinic in Chula Vista. (Per diem, been affiliated with this hospital since 2014). All the nurses at that location were amazing. The environment was incredibly caring and respectful. Usually, my role is a physical therapist, but they needed additional providers to assist with covid management so I agreed to cover some shifts. Tomorrow I’ll be switching to a different clinic. I had an opportunity to taste a sample of the Urgent Care setting and would like to thank the nurses, doctors, and frontline workers who serve there on a daily basis. San Diego, You are in good hands. I’m sure your local health care heroes are doing a great job too!
Victory Over Pain Summit Schedule - Day 5 . Luke D Victory Over Pain Summit Schedule - Day 5 . Luke DePron - How to balance work and health . Dr. Marc Surdyka- How to rehab from plantar fasciitis better . Robert Rickover - How can the Alexander Technique promote a pain-free posture? . James Baum - How it’s possible to maintain keto for over 10 years . Register for our free summit today by clicking on the link in our bio. . Several of these speakers will also be giving away free gifts and consults. Be there or be square.
Victory Over Pain Summit Schedule - Day 4 . Dr. St Victory Over Pain Summit Schedule - Day 4 . Dr. Stacie Morris - How gymnasts can recover from injuries better . Dr. Michael Lau - Why it’s important to have a plan for physical therapy . Michelle Mitchell- How to reduce stress with mindfulness . Leon Turetsky - How to improve posture, forward head, and rounded shoulders . Register for this free summit using the link above in our bio. Only 3 days left to register! . The virtual summit starts on July 1st. See you there!
Victory Over Pain Summit Schedule - Day 3 . Dr. Gr Victory Over Pain Summit Schedule - Day 3 . Dr. Grace Harrell - How to control chronic pain after an ankle surgery . P.J. Dixon - How to reprogram the subconscious brain with visualization and other techniques . Caroline Jordan - How to overcome reoccurring injuries throughout the body . Doug Reynolds - Why a low-carb lifestyle should be the new dietary policy of the United States . Dr. Jacob Harden - How to rehab from tendon injuries using these principles . Register for this free summit today before it starts on July 1st. . The link to register is above. See you there!
Victory Over Pain Summit Schedule - Day 2 . Christ Victory Over Pain Summit Schedule - Day 2 . Christina Wehry - How to reprogram your habits to reduce pain . Dr. Linda Mintle - How relationships and mental health influence pain . Jeff Kotterman - How a personalized ketogenic meal plan can help you reduce pain and inflammation . Dr. Brianne Grogan - How a physical therapist can help you with pelvic floor problems . Register today for free to access the interviews with these talented professionals. . Click the link above to register before it starts on July 1st.
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The content on our website, social media pages, and YouTube videos are strictly the opinion of Evercore and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from your physician. All readers/viewers of this content are advised to consult their doctors, physical therapists or qualified health professionals regarding specific health questions and before starting an exercise program. By using our website, you take responsibility for possible health consequences of any person or persons reading or following the information in this educational content.

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