Egoscue exercises and lower back pain
Egoscue exercises and lower back pain a topic that is relevant to a large number of people looking for a way out of their back pain. Egoscueexercises sometimes called e-cises are exercises that involve a series of simple movements that when carried out, help to improve posture.
The Egoscue exercise, named after its founder was founded by a San-Diego based anatomical physiologist Pete Egoscue in 1978.
It is a non-medical postural therapy that was designed for the proper treatment of pain, especially cases of chronic back pain, low back pain, pinched nerves in the back and a lot of other back pain ailments.
This exercise usually lasts for a period of 30 minutes to 2 hours
And they can be easily carried out with simple devices that can be found at home. Some examples of typically found things at home include pillows, chairs and a wall.
It can be carried out successfully without the prescription of any drugs and also without any surgical procedures. Pain is believed to be a relatively positive occurrence because it tells the body that it is physically off balance and it needs to get some adjustments.
The working principle of egoscue exercise is the belief that pain is often caused when the body loses its correct posture, this is usually as a result of misalignment in the body.
This misalignment in the body can be caused by long periods driving, sitting wrongly over working desks with inappropriate chairs and also continuous bad posture.
In the age which we currently live in, Egoscue exercises are in very high demand as a result of the sedentary lifestyle lived by most people.
It is very strongly recommended that anyone with a sedentary lifestyle takes Egoscue exercises very seriously.
Health Benefits of Egoscue Exercises
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Egoscue exercise has a whole lot of health benefits, ranging from an improvement in food metabolism to an improvement in the workings of the respiratory system.
Usually, all existing parts of the body are inter-dependent on each other. As a result of this, when one part of the body is not functioning properly, other parts can be negatively affected.
There is a very vital reliance of the internal organs of the body on the correct alignment of the musculoskeletal system. The alignment of the back could increase or decrease oxygen intake into the body.
If by any chance, the spine is not properly aligned, there could be a decrease in the amount of oxygen that goes into the body. This could lead to constant fatigue especially when doing sports.
Also, when the rib cage is compressed, the digestive system is equally affected. This could lead to improper digestion of food.
Therefore, constant e-cises will lead to an increase in the quality of life of individuals.
Egoscue training is a series of training that gives an individual the qualification to be able to administer Egoscue therapy to clients. The first stage in getting qualified to work with clients is the Postural Alignment Specialist (PAS) certification.
This certification provides the specialist with the ability to successfully treat patients’ back pain. This particular training can be done both online and offline, it also can be done at the pace of the trainee.
Students going through this training have access to various books and videos that are needed to successfully go through this training.
After successfully getting the postural Specialist Alignment (PAS) certification, the next step is the Exercise Therapy Skills (ETS) certification. The stage of training is very focused on the 180 most frequently used E-cises.
Although some students stop at the Exercise Therapy Skills (ETS) stage, a whole lot of students move on to the Advanced Exercise Therapy (AET) level. In Egoscue, this level is the final level of certification.
Egoscue Exercises and Lower Back Pain
Low back pain can be attributed to different causes and usually presents itself in different forms which include stenosis, herniated discs, back spasm, etc.
Prominent among them are bad posture especially when sitting, sitting over a work desk for a long period of time without adequate stretches occasionally.
Bad posture and sitting for long over work desks put undue pressure on the nerves hereby leading to pain in the back. Back pains usually occur both in the upper back and lower back and are more often than not chronic.
Although back pains are known to defy a lot of treatments, Egoscue exercises have been tested and trusted and have been found to be very beneficial to individuals suffering from lower back pain. All these are achieved by doing simple exercises (usually stretches) which possess the ability to restore the spine to its right position thereby reducing pain in the back.
Egoscue exercises bring lasting solutions to back pain because they go a long way in improving the posture of the back. This in turn takes pressure away from the nerves in the back, hereby reducing pain.
In the treatment of cases with Egoscue exercises and lower back pain, it is very important to understand the cause of the low back pain and not just the symptoms felt.
The strong emphasis that is laid on the cause of the back pain is a very important factor in bringing lasting solution to cases of both acute and chronic lower back pain.
Also, egoscue exercises (e-cises) help to improve the alignment of the spine which is equally very important in treating cases of low back pain
Egoscue Exercises and Hip Pain
Hip pain can be caused by a lot of factors; one of them is repetitive wear and tear, which often happens as a result of age. Some other causes of hip pain are impact sports such as football, martial arts, basketball, etc.
Although sitting at a place does not expose one to forceful physical contact, it could lead to hip pain if done for a long time in a wrong position.
Apart from direct causes of pain, there are indirect causes of pain to the hips. Due to the fact that the entire structure of the body functions as a unit, a problem in one part of the body could lead to pain in another part of the body.
All these cause hip pain because they have the effect of moving the hips out of alignment. Therefore, to treat pain in the hips, the hips have to be brought to better alignment.
Pain in the hips can be eliminated by carrying out Postural Alignment Therapy; this therapy involves certain selected exercises that help re-align the hip.
Egoscue Exercises and Neck/ Shoulder Pain
Pain in the shoulder and neck are often related and are caused by a variety of factors. Some of them are posture while at work, constant use of the computer and a sedentary lifestyle. Usually when the shoulders are not properly aligned, the neck is affected and strained.
There are a couple of egoscue exercises that are beneficial in eliminating pain in the shoulders. Two of the major exercises that help against shoulder pain are
- The Static Back exercise: This exercise usually lasts for about 10 minutes and it has the effect of helping the shoulders relax. Basically, to carry out this routine, the individual is expected to lie on his back with legs placed over a chair. The knee and hips should be bent to an angle of 90 degrees. The arms should be placed at 45 degrees from the body with the palms facing up. In this exercise, the back and shoulders should be flat on the floor and also very relaxed. After the static back exercise, the next exercise to help with eliminating pain in the shoulders is static back reverse presses
- The Static Back Reverse Presses: In the static back reverse presses, the arms that were at 45 degrees to the body are positioned to make an angle of 90 degrees with the body. In this exercise, the elbows are bent and the fingers are pointed towards the ceiling with the palms facing the direction of the chair
The next exercise after this is the static back arm glides.
- The Static Back Arm Glides: This exercise involves bending the elbows to form a 90 degree angle with the back of the hands. After this, the hands are moved on the floor until they make contact with the head and then returned to their previous positions
This three shoulder exercises are beneficial to the shoulder if positive change is noticed. However, if the reverse is the case, then other exercises apart from this three should be tried out.
To eliminate pain in the neck, the individual with pain in the neck is expected to sit close to the wall with the back of the head, shoulder blade and butt touching the wall. The legs are expected to be stretched with toes flexed, palms resting on the thighs and facing upward. This position is held for about 5 minutes.
This exercise helps to re-align the neck and the upper back, thereby eliminating pain.
Egoscue Exercises and Sciatica
Generally, egoscue exercises help to relieve the sciatic nerve of pressure, as a result of this; it is very efficient in the treatment of sciatica.
Caution in Egoscue Exercises
Just like caution is an important factor in many dealings, it is also equally very important in egoscue exercises. It is advised that egoscue exercises should be practiced in the presence of a certified practitioner.
However, in the absence of a certified practitioner, instructions must be adhered to very strictly.
This is to ensure the exercises are very beneficial and not detrimental to the individual that is carrying them out. After carrying out some exercises, a level of discomfort might be felt.
This discomfort is quite normal especially if engaged muscle groups have been dormant. However, if any form of pain or discomfort persists long after the exercise, help should be sought from a medical professional