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  • No crunch core exercises – lumbar spine stabilization   You probably have been told many times over that strengthening your core will help you alleviate hip and back pain.  While the root cause of back pain, may not be entirely due to a weak core, it’s always a good idea to work on strengthening it every day considering the important role it plays in helping you avoid injury, and move properly.   The core consists of an inner, and an outer unit. These units are always working together to enable us to accomplish from simple daily tasks to more advanced athletic performance. The inner core is the spine “Safety belt”. It stabilizes your spine, pelvis, and hip joints. The inner core muscles that are responsible to provide spine stability are: Transverse abdominis: a deep abdominal muscle that acts as a belt around your waist, protecting your spine.   Picking an item off the floor without properly activating this muscle, will overload the lower back and pelvis which can lead to injury. Other important stabilizers connected to the pelvis: i.e. multifidus.   Our goal is to strengthen these deep core muscle so that they are instantly activated every time we want to perform a task.   The outer core […] The post No crunch core exercises – lumbar spine stabilization appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.
  • 9 hip stretches to alleviate back pain and piriformis syndrome Follow my blog with Bloglovin I often talk about “over-stretching” as our first direct reflex to back spasms and pain, and how we can use stretching more wisely to get all the good benefits without causing more damage. I’ve engaged in many conversations, and emails with the community about this topic, and I have to say that it does cause confusion since we’ve been conditioned to stretch every time we experience uncomfortable pain.   After years of struggling with back pain and piriformis syndrome, I also developed the habit of stretching all the time – also referred to as “stretchinitis” – yup, totally made that one up! I did it in the a.m, before driving, after driving, every break at work, when I got home and before bed.  I felt relief during the stretch, and perhaps a minute after.  I can’t deny that my hamstrings and hips always felt tight (which made stretching a logical thing), but the pain would come back the next minute, which made me stretch again..and the cycle continues.     ENOUGH WAS ENOUGH I spent years stretching without really going anywhere. My life revolved around the pain, and the urgency of stretching everywhere/anywhere.  My hips […] The post 9 hip stretches to alleviate back pain and piriformis syndrome appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.
  • Anti-inflammatory ginger-carrot juice recipe Juicing (in my opinion) is the best and easiest method to get the most amount of nutrients into your body. Since I started juicing at least 3 times per week, I’ve experienced a lot of health benefits.  Since we are in the middle of this summer, I want to share my most favorite (fresh) juice recipe; a simple yet powerful carrot-ginger juice that will help you, not only fight inflammation and chronic pain, but also give you a great boost of energy.   Now, a little info on the benefits of ginger in relation to inflammation and chronic pain Ginger contains anti-inflammatory properties that helps reduce arthritis pain. There has been many studies showing a link between ginger and a reduction in inflammation, here is one that shows how ginger extract can significantly reduce symptoms of osteoarthritis. Ginger boosts your immune system and helps the body detox from toxins. This is huge for anyone experiencing inflammation since cleansing helps the body focus its energy on fighting the inflammation. Ginger improves digestion and proper absorption of nutrients. A lot of time, our food does not get digested properly, and this cause nutrient deficiencies (imagine eating a lot of the “healthy” stuff […] The post Anti-inflammatory ginger-carrot juice recipe appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.
  • 6 weak glutes strengthening exercises – alleviate piriformis and lower back pain   Every day, I receive an email or read a comment from members suffering from piriformis syndrome and its accompanying pain. I have noticed that no matter what the original incident was, piriformis syndrome was either part of the symptom or an aftermath of surgery.   As I have learned to always look at physical pain from all angles (even those that don’t seem obvious), I want to list below other articles that may support you in your healing journey. Related: Piriformis syndrome do’s and don’t and how to fix your low back.  Related: Heal piriformis syndrome, if you have tried everything else Related: How the mindbody syndrome may be causing you pain Related: Why I’m following the GAPs diet to heal my low back pain. Also, don’t forget to grab your free back pain kit. You will get specific resources for chronic back pain to help you in your healing journey, plus monthly private emails packed with tips, motivation, and access to my email. Yes, I do consider piriformis syndrome to be a symptom, especially when the person didn’t experience any direct trauma (falling, pulling the muscle, other direct injury).  It is fascinating how much you can learn about […] The post 6 weak glutes strengthening exercises – alleviate piriformis and lower back pain appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.
  • Back pain and travel: a survival guide Despite my love for travel and exploration, I don’t get to travel that often. But when I do, I always come back home filled with travel blues and nostalgia.  I love the feeling of “escaping” and also experiencing things rather than living on autopilot. I am sure many of you relate to that feeling.  This year, I decided to go back to Cuba, a place where I traveled to couple times before and always felt like home to me.  To be honest, any place with a beach would feel like home to me. I love being by the ocean.   I decided to write a post about back pain and travel for all back pain warriors out there, because I know it can be very tricky to be away from your physio clinic, your therapist, and most importantly, your foam roller and healthy foods.  If you are like me, you may be following a strict schedule for your physio sessions, stretching routines and workouts. Going away for a week, two weeks or a month can make you feel a bit lost and unsure how to handle a painful back spasm episode, if it happens during your trip. This post will […] The post Back pain and travel: a survival guide appeared first on Coach Sofia Fitness | Smart training + low impact workouts + Nutrition for back pain.

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