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(video) Is stretching your back first thing in the morning a good idea?

30/6/2019

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Our spinal discs swell overnight, that is why we are taller in the morning than the evening. One study measured a loss of height over a day of up to 19mm. They also noted that approximately 54% of this loss occurred in the first 30 minutes after rising and 80% within 3 hours of arising.

If you have disc related back pain then this could be a reason why it can be worse in the morning when you wake up and is also the reason why flexing the lower back first thing in the morning may not be the ideal thing to do.

The best bet is to wait until you have been up and about for at least half an hour but preferably an hour before doing stretches. In his book, Low Back Disorders, Stuart McGill, suggests waiting at least 1-2 hours.

NOTE: If your job requires full bending of the spine, then it will also be beneficial to make sure you have moved around or gone for a walk before starting to help reduce the risk of potential injury or flare up.

 Of course, If you have back pain, then it is important to have it assessed as different injuries usually require different stretches or require you to avoid different movements to avoid aggravation. If you have pain and would like to have it assessed, feel free to contact me (or your local health expert) to arrange a time to have looked at.

​Your body will thank you for it. 

References
Reilly, Tyrell and Troup (1984). Circadian variation in human stature, Chronobiology International
Stuart McGill, Low back Disorders, 3rd Edition
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{1 min video} A simple tip to help your spinal discs

26/6/2019

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In this video I show a simple tip that you can incorporate into your day to help look after your spinal discs. 

It has been said that the health of our spinal disc determines the quality of our lives.  Sounds dramatic, but it is true.  Having a 'bad back' can be quite debilitating. 

Hopefully this simple tip will be one way you can look after your spine a little better.  Click the image below to watch the video.
This video is from my Instagram page @drcraigbuscomb. If you would like to follow me over on Instagram, click here.
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{1 min Video} Healthy disc tip: Use an air cushion

26/6/2019

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In this 1 minute video, I show you how using an air cushion could help keep your spinal discs healthy.

It is simple, but can be quite effective.

To watch the video, simply click on the image below
This is a video I made for my Instagram page @drcraigbuscomb. If you don't follow me and would like to, click here. 
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The truth about disc injuries

12/6/2019

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You have probably heard of a 'slipped disc', a 'herniated disc', a 'disc prolapse', a 'disc protrusion', a 'disc bulge', or a 'degenerative disc', but what do these terms actually mean? Whatever you call them, disc injuries are quite common these days.  In fact, a large portion of the population actually have disc bulges, but they go unnoticed as not all disc injuries cause pain. 

My aim with this post is to explain how your spinal discs work so you can understand how they get damaged. I will then explain what sort of injuries can occur to your discs and what sort of symptoms (if any) you can get from them. I will finish up by showing you a few things you can do to help look after your spinal discs (hopefully before they become painful).  So lets get started.


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5 ways to help 'free up' your mid back

10/6/2019

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In this video I show you my top 5 ways to help 'free up' your mid back. In previous posts I have mentioned how shoulder injuries and pain are linked to poor posture.  One of the main causes of poor posture is a restricted mid back.

These 5 simple exercises are all great ways of trying to get some movement back into your mid back area and hopefully start to improve your posture.  They are all really simple and require no equipment. 

Try them and see what you think. 

To watch the video, click here or on the image below.
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    Dr Craig Buscomb

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