Too often, anatomic diagrams are incorrect in their description of muscles and how they are drawn.
A 6/23/2015 facebook post to my professional facebook profile:
…from a dancer and choreographer in Detroit had a diagram of the largest low back muscle which is deep inside the front of the spine behind the belly-button. My response to the incorrect post is as follows.
Pronounced “SO-iss” it is the primary thigh flexor muscle which is contrary to what most people think flexes the thigh forward- the large front-of-thigh muscle rectus femorus. Most folks over-work the psoas by performing abdominal exercises incorrectly. Flexing the leg onto the hip overworks the psoas, which also increases the curve in the low back, so instead of it decreasing low back pain leg-lifts and the like increases low back pain! The best way to exercise the abdominal muscles is to flex the rib cage onto the pelvis while exhaling WITHOUT flexing the thigh onto the hip, with cable-pull down techniques which I can demonstrate in the office.
I recommend sleeping with legs elevated while undergoing treatment for low back pain. It decreases the pressure on the nerve roots and joint spaces in the back of the spinal column and drains the excess fluid, plus it relaxes the muscles in the front of the spine.
Move down a bit so the heals drop-off the end of the mattress. This prevents the back of the knees from out-stretching and the legs from rotating outward. The back of the end of the calves contact the sleep surface and provide for a more comfort sleeping posture.
Understanding the proper way to shovel can prevent low back pain.
While bending forward to scoop keep the low back arched and knees bent with each push to fill the blade. Bend the knees even more to lift the snow off the ground. Throw the snow forward, not to the side, which prevents the trunk from twisting.
This tips is most often not performed and it is as important as keeping the back arched with knees bent. Switch hands and alternate sides every ten shovels-full. This will prevent the dominant shoveling side from over-working.
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During the bitter-cold Winter months the proper amount of humidity is essential to preventing flu-like symptoms. (And, most know that well-humidified air does not dry-out the furniture and reduces static electricity.) If your HVAC (forced hot air) heating system does not have a built-in humidifier, one can be purchased separately at most local appliance stores and used right away. Another less effective method is to place a pot of water atop a radiator or adjacent to a vent. The best place for the stand-alone humidifier is at the top of stairs. This allows some of the humidified air to stay on the second floor and the rest to drift onto the first floor. A clean humidification system is essential to prevent the spread of harmful air born organisms so keep the water and filter clean. One should notice moister sinuses and skin within days. Dr. Saracino 610 337 3335
As the season changes, to prevent catching a ‘cold’ or flu-like symptoms, here are some tips. This Fall was particularly warm, so be aware of the changing temperatures throughout the day and evening. Dress more warmly than the day-time highs require, because at dusk the temperature often drops precipitously. The amount of moisture in the air affects the real-feel temperature more than most of us realize. The leaves on the ground, although appearing dry on top, hold moisture for days after is rains. I attest that during this period, even while the sun is shining, moisture emits from the ground and makes it feel colder than the thermometer would have us believe.
Substantially more, as many as 75%, HSA (health savings account) high-deductible health plans are being forced upon employees for their health coverage. This is a substantial increase from recent years, and, although it lowers premiums paid or taken out of pay-stubs per month it raises out-of-pocket expenses much more than traditional plans. To cushion the blow, some employers are paying a part of the high-deductible, but balance is the responsibility of the employee. These pay-out must occur before the insurance policy starts. Don't be mislead by the lower monthly premium. For example, for a $5,000.00 deductible plan, even if your employer pays for the first $2,500.00, the next $2,500.00 is your responsibility before the policy starts to pay. Once the deductible is met, co-pays or percentages-of-payouts remain the responsibility of the employee.