Monthly Archives: July 2012

Weightlifting and Back Pain

Lifting weights can do wonders for your body, even if your not out for an Olympic medal. If you’re not careful, however, it can do painful things to your back.

Taking proper precautions can prevent back pain while weightliftingHere, courtesy of Spine-Health, are tips for protecting your back as you push yourself in the weight room.

  • Keep weight amounts within your personal limits before you begin weightlifting. The condition of your back plays a role!
  • Use less weight but do more repetitions.
  • Use a training machine rather than free weights for certain weightlifting exercises. This helps ensure your form is consistent. A machine may reduce stress on the back and can generally be used by someone with little or no supervision.
  • Use a spotter when working with free weights.
  • Discuss wearing a weight belt with your spine specialist or trainer. Studies are inconclusive on the value of belts, but your particular circumstance may merit one
  • Do not perform exercises such as the clean and jerk, dead lift, snatch or squat without proper supervision. These exercises pose greater risk for back injury and back pain.

Weightlifting can deliver tremendous benefits. Before you develop a program, however,  come see our spine and sports medicine specialists to discuss limitations and proper approaches.

MedX in Spine Rehabilitation / Physcial Therapy

MedX in Spine Rehabilitation / Physical Therapy: Blue Ridge Orthopaedic & Spine Center’s Physical Therapist, Andy Dart, measures lumbar spine strength using the MedX Lumbar Extension Machine.  Spinal rehabilitation takes place in our state-of-the-art Spine Center.  This therapy focuses on improving spine strength and flexibility, body mechanics, ergonomics, weight management, and aerobic conditioning.  Using the MedX Exercise System, we isolate and strengthen core muscles surrounding the spine.  Research has shown the MedX Exercise System obtains the best patient outcomes based on objective measures not solely on subjective pain ratings.  Other treatment modalitites include: Manual Therapy Techniques, Orthotics, Traction, and Orthopaedic Bracing. For more information on MedX or spine rehabilitation contact our Physical Therapy & Rehabilitation Department at (540) 347-2918. Our Physical Therapists are here to help.

How Long Is A Proper Warm-Up?

So, you’ve planned out your exercise routine—the  cross-country run, off-road bike ride, or peaceful row in the lake. But how much thought have you given to your warm-up routine?

Stretching is important for any pre-workout warm-up.The right warm-up can make the difference between a great workout and a bad day. According to this LiveStrong blog post,  a proper warm-up routine consists of two main elements”

  • 5-10 minutes of cardiovascular exercise,
  • 5-10 minutes of stretching, focusing on the muscles that will get the most use during the workout

Beginner or seasoned athlete?
Beginners should spend a little more time warming up—think a 15- to 20-minute walk for your cardio, followed by stretches that hold positions—but don’t involve bouncing or pain—for at least 30 seconds.

More advanced athletes should be fine with five or so minutes of warm-up cardio followed by the stretching.

Did you recently have a bad day working out or playing sports? Our sports medicine and physical therapy teams can help. Contact us and we’ll get you on your way back to the top of your game.

Blood Drive Today!

Blue Ridge Orthopaedic and Spine Center and the American Red Cross are on the bus today @ Blue Ridge Orthopaedic and Spine Center.  Join us and donate now!  Help reduce the “summer shortage of blood”.  The Red Cross blood supply has reached emergency levels with half the readily available blood products on hand now than this time last year.  They need our help!  All blood types are needed but there is short supply of the following: O-Negative, O-Positive, A-Negative, & B-Negative.  Donating is fast, easy & fun!  Stop by Blue Ridge Orthopaedic and Spine Center today and help save a life! 


Cool Down with Guilt-Free Beverages

Looking for a healthy, refreshing drink to keep you cool and hydrated during the hot summer months? While just about any cold drink seems to hit the spot, you might want to rethink your options. Sodas, energy drinks and sugary fruit drinks offer empty calories from added sugars and easily can be replaced with healthy and refreshing options. For more information on diet and exercise contact Blue Ridge Orthopaedic & Spine Center’s Physical Therapy & Rehabilitation Department at (540) 347-2918. Our Registered Dietitian and Physical Therapists are here to help. 

  • Ice Cold Water or Sparkling Water
    Add lemons, limes or cucumbers for a twist. Make sure to check the nutrition label on coconut water because some can be high in sodium.
  • Low-Fat or Fat-Free Milk
    Try over ice for an extra-cold beverage.
  • 100 Percent Fruit Juices
    Create your own concoctions by mixing different fruit juices or adding fresh fruit to them.