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spring exercise motivation

5 Ways to Motivate Yourself to Exercise This Spring

Spring is finally here and that means the air is warming, trees and flowers are blossoming, and most of all, that summer is right around the corner!

I’m sure you’ve seen the exercise motivation articles on the magazines at the grocery store checkout – “Get Your Body Beach Ready!” and other similar titles.

After a cold and dreary winter, it’s sometimes difficult to find motivation to continue with your resolution to drop pounds, be active or just get healthy. For some, springtime triggers an almost internal push to get active with the warmer weather.

Here are five ways you can motivate yourself to get out there and exercise this spring!

 

1. Go outdoors

You don’t have to always go to the gym to get your exercise.

Swap the treadmill or elliptical for a nature walk or bike ride in a local park with your kids or family or try doing a parcourse at a local park.

There are so many different ways you can get a workout in – get creative and have fun!

 

2. If you are already working out, switch up your routine

We can lose motivation because we’re simply bored with routine.

Try taking a class, like Yoga, Zumba, Pilates or Crossfit. For those not into the class mindset, Beachbody and DailyBurn both have free trial periods and provide a wealth of programs for every fitness level.

You can also challenge yourself by slowly increasing repetitions in your regular workouts.

 

3. Get a workout buddy

Having someone else to be accountable to is a great motivator! You can help and inspire each other to personal greatness.

However, not everyone makes a good workout partner. Make sure you choose someone who’s at a similar level of fitness and will motivate you, rather than someone who will drag you down or be too competitive.

Remember, you are both there for support and encouragement on your journeys! 🙂

 

4. Sign up for an event

From the moment you register, you’ll feel as though you’re being held accountable. Even if it’s for fun, you’ll still want to be ready for action.

With a goal in mind, you’ll be sure to stay focused.

 

5. Post reminders to push yourself

Grab some post-it notes and write yourself motivational reminders! They can be as simple as why you are doing this or even motivational quotes; write them down then stick it on your bathroom mirror.

If you’re more tech-savvy, put a reminder to workout or save motivational photos on your phone. Be your own cheerleader! 🙂 

 


We are here for you in every step of your journey to wellness should you need us! Same day appointments available most of the time at our office!

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walking for low back pain

Walking for Low Back Pain

 

Did you know that walking for low back pain is the best self-treatment?

 

More people are unfortunately living sedentary lives and thus are becoming more prone to low back pain due to lack of physical activity. While issues like this help keep us busy at our clinic locations, we also love to see our patients without unnecessary back issues.

The old stereotypes of bed-rest and sitting in a recliner for low back pain are history. Clinical practice guidelines generally advise people with an acute episode of low back pain to stay active.

 

Why walking for low back pain?

 

walking helps back pain The American Academy of Orthopedic Surgeons notes that exercising for 10 to 30 minutes one to three times per day is recommended during recovery from a bout with low back pain.

Walking is much less intense than many other forms of exercise and thus less likely to aggravate your back pain. It is also a particularly good form of exercise because it is less likely to damage the joints than other activities and helps maintain bone density.

Walking for low back pain works because it stimulates the brain to release serotonin and endorphins, which are neurotransmitter chemicals that make you feel better physically and mentally.

 

Benefits of walking for low back pain

 

walking back painA steady walking practice can lessen pain, hasten healing, boost strength, increase flexibility and core strength, and, in the long run, prevent recurrences of low back pain.

Walking strengthens your bones and muscles, including those in your feet, legs, hips and torso along with the core muscles that hold you upright.

Stretching before walking will improve your back’s flexibility, range of motion and posture, which can help prevent future back pain or reduce its severity.

Incorporating walking into your routine also helps to improve your spine’s strength; walking benefits your circulation, helping pump nutrients to tissue and drain toxins, which nourishes your spine.

 

How to start a walking regimen

 

walking shoes for back painPurchase athletic walking shoes that fit your feet correctly and feel comfortable. If you’re in physical discomfort with your footwear, you’re not going to want to go very far. Don’t abandon your new routine before it even starts with ill-fitting shoes.

Make sure you stretch before exercising. Use some gentle stretching techniques to stretch your neck, arms, hips, legs, hamstrings, and ankles.

Start out slow and easy, take breaks if necessary. Be prepared for some discomfort — at first. Walking will help build your endurance and core strength over time. Be patient and persistent.

When you walk, keep up a rapid pace but do not exercise to the point of breathlessness. You should be able to carry on a conversation without gasping for air. Begin with a slow five-minute walk and continue until you’re walking for at least 30 minutes, or 2 miles, three or four times a week.

Make sure to maintain correct posture to prevent further injury to your back — use your core muscles. Try to “suck in” your tummy so you’re more upright. Swing your arms and keep your hands relaxed.

Once you’re into a routine, you can incorporate hand and ankle weights into your walks to get more strength and cardio endurance.

 

Walk off the low back pain

 

walking regime for back painWhile it can be difficult to motivate yourself to keep moving despite your back pain, the results should be less pain and discomfort along with faster recovery.

One of the best advantages to establishing a walking routine for low back pain is that it doesn’t require a doctor, a physical therapist, or any fancy equipment to do.

You’ll also garner other wonderful health benefits from walking such as weight loss, decreased depression symptoms, and better sleep.

 


We can help you with any acute or chronic back pain issues!
Schedule your appointment now to see one of our qualified doctors nearest to you.

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whiplash car accident

What is Whiplash?

 

Whiplash occurs when the neck and head are suddenly forced backward and then forward, putting the cervical spine through lightning-quick motions and extreme stresses.

 

Most cases of whiplash are caused by car accidents where the person has been rear-ended. Other potential whiplash causes, while comparatively rare, can include assault, bungee jumping, rollercoaster, football, falls while skiing or during equestrian events, and other high-impact activities where extreme acceleration-deceleration forces might be applied to the cervical spine.

Whiplash is medically known as cervical acceleration-deceleration (CAD) syndrome.

 

Whiplash Symptoms Can Be Extensive

The most common symptom of whiplash is neck pain, which can range anywhere from mild to pins-and-needles tingling to excruciating. Other symptoms can include neck stiffness or reduced range of motion, neck instability, shoulder and/or upper back pain, or a headache. There could also be tingling, weakness, or numbness that radiates into the shoulder and/or down the arm.

Whiplash symptoms can be numerous, complicated, long-lasting, and hard to diagnose, which is why they are commonly known as whiplash-associated disorders. Concurrent injuries may also be symptomatic, such as a stinger, concussion, radiculopathy (pinched nerve with radiating pain into the arm), or shoulder injury.

If a whiplash injury causes a person to have reduced physical or mental abilities—even if they are just temporary—it can result in increased social isolation.

 

whiplash car accident injury
 

The Biomechanics of Whiplash

The process of a whiplash injury sustained in a car accident can vary depending on many factors, including the angle of the collision.

Usually, the collision happens from behind, resulting in a whiplash injury that can be considered to occur in five general phases:

  • The car gets hit from behind, which causes the seat to push against the back. The spine then gets loaded with forces that compress the cervical spine upward against the head.
  • The torso (in contact with the seat) continues to accelerate forward but the head (not in contact with the seat yet) does not. As a result, the cervical spine’s natural C-shape (lordosis curve) temporarily becomes an unnatural S-shape. The abnormal compression and shearing forces can potentially damage intervertebral discs, facet joints, and other neck structures.
  • Person’s head slams back into the accelerating seat. Soft tissues at the front of the neck are likely to be injured here as the neck rapidly extends backward.
  • The head bounces off the seat and now accelerates forward.
  • The seatbelt restrains the body (likely preventing a much worse injury) and the neck rapidly flexes as the head whips forward. Soft tissues at the back of the neck are likely to be injured here.

While the severity of the car crash usually correlates to the severity of the whiplash injury, there are exceptions.

Sometimes a sturdy car does not crunch up and thus shows no significant outside damage, but the forces that were not absorbed by the car exterior were instead transferred through the seat and thus caused worse whiplash. Also, whiplash injuries have been recorded in incidents where the speed at impact was less than 10 miles per hour.

 

The Course of Whiplash Pain

Most people who sustain a whiplash injury will completely recover within 3 months, but some studies show a significant number will have chronic pain or other symptoms that linger longer – sometimes for years.

Factors that increase the risk for a longer recovery include:

  • Severe pain at the time of injury
  • Post-traumatic stress disorder
  • Older age
  • Female gender

Whiplash symptoms may present at the time of the whiplash injury, or there could be a delay of up to 24 hours before they appear.

 

When Whiplash Is Serious

Anyone who experiences physical symptoms after a motor vehicle accident is advised to see a doctor for a checkup. However, any of the following signs require immediate medical attention:

  • Severe pain
  • Neck instability
  • Pain, tingling, numbness, and/or weakness that radiates into the shoulder, arm, and/or hand
  • Problems with balance or coordination
  • Mental health issues, such as increased irritability, depression, trouble sleeping, reduced concentration, or other drastic changes in behavior

Seeking treatment early for whiplash is recommended. Delaying treatment can reduce its effectiveness in some cases.

Originally seen on Spine-Health

 


If you or someone you know was injured in a recent car accident, we welcome you to contact us to see about your treatment options

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