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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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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.
Victory Over Pain Summit Schedule - Day 1 . Dr. St Victory Over Pain Summit Schedule - Day 1 . Dr. Stephen Moyo, M.D.- How to get better results after surgery . Dr. Joan Ifland, PH.D. - How food addictions can cause more pain and inflammation . Dr. Lauren Weiss, PH.D - How a ketogenic or low-carb lifestyle can help you reduce pain and inflammation . Dr. Ben Bocchicchio, PH.D. - How slow resistance training using the S.MA.R.T. Method can help you reverse chronic diseases, pain, and inflammation . This is only Day 1. We have an incredible line-up of interviews waiting for you. . Register for our free summit using the link above. Do it soon because we start in 4 days!
In the post yesterday, we discussed how plantar fa In the post yesterday, we discussed how plantar fasciitis can behave similar to a tendon injury. . Look at the first photo in the post today. The red highlighted muscle is called the quadratus plantae. It lies underneath the flexor digitorum brevis muscle. The photo in the post yesterday shows the flexor digitorum brevis. These muscles attach to the plantar fascia (aponeurosis). . In these videos, I’m demonstrating a calf strength progression with the big toe extended to place extra tension on the plantar aponeurosis (fascia). . The plantar aponeurosis can also be considered a continuation of the gastrocnemius-soleus complex. (Those are the two calf muscles). . Based on these relationships, you could argue that the calf muscles connect to the plantar fascia and foot muscles. It’s crazy how everything is truly connected which supports the rationale for strengthening all the muscles around an injured area. . This post was more technical than I prefer to be, but hopefully this provided you with an appreciation for the relationships between muscles, tendons, fascia, and pain on the bottom of the foot. . Personally, I feel more confident about my body when I know what’s going on with it. . If you struggle with foot pain, then join our plantar fasciitis or broken ankle/foot support groups. The links to join are in our profile above.
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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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