If you have a job where you are seated at a desk most of the day or you are in a vehicle most of the day you probably have low back pain. You may have even tried stretching your low back using traditional low back stretches with little or no relief. One of the best and most underused low back stretches is the iliopsoas stretch. This muscle is part of the larger group of muscles known as the hip flexor. Most people don’t realize that the iliopsoas muscle is one of the few muscles that originates along the vertebral bodies in your lower back (L1-L5) coming in contact with the discs, and this is why tight hip flexors are a common cause of not only hip but low back pain. In my practice, I tell my patients that if you only have time to do one low back stretch... stretch the iliopsoas.
Below are two variations of a stretch for the iliopsoas. The standing method is the easiest for most people. (Be sure and pick a comfortable height to begin and hold onto something for stability if needed.) All stretches should be held for 10-30 seconds and repeated several times throughout the day. Always stretch both sides. If any stretch causes sharp pain discontinue. This is only one of several stretches that you should be doing on a regular basis. If you are having hip or low back pain that isn’t relieved with conservative treatment call our Alexandria, KY. office at www.alexandriachirocenter.comto see if chiropractic can help. Or visit our website at
If you are currently trying to maintain a healthy diet or are using supplements as part of your daily routine you are probably familiar with probiotics. If not you should be. Adding probiotics to your diet is one of the easiest and most beneficial things that you can do. Foods that contain probiotics include certain yogurts (bonus for those made with goats milk), certain dark chocolate (easy enough) and sauerkraut (Reubens work well!) just to name a few. For some of us, the most convenient way to add probiotics is to use a daily supplement.
Probiotics are basically bacteria that have a health benefit. When our body doesn’t have enough beneficial bacteria to fight off the non-beneficial bacteria (think E. Coli and candida), certain health problems can arise. The following benefits can be obtained with regular probiotic usage:
- Strengthen the immune system.
- Decrease the gastrointestinal upset associated with antibiotic use.
- Improves overall digestion and absorption of nutrients.
- Helps reduce the symptoms associated with lactose intolerance.
- Reduces the incidence of yeast infections.
- Can reduce constipation, diarrhea and irritable bowel syndrome.
- Increases the absorption of vitamin C.
If you are considering using a probiotic supplement along with a healthy diet be sure to choose a reputable brand, choose strains that have been tested for effectiveness and remember more is not always better. For more information regarding probiotics visit www.usprobiotics.org. Or watch the following short video https://www.youtube.com/watch?v=7URMlVW6S60#t=207