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Home Workouts are the New Norm

April 9, 2020
Home workouts and frequent outdoor walks are part of the new norm right now. With less equipment, we are called to do higher repetitions of the faithful at-home moves such as squats, lunges, push-ups and potentially some plyometrics that can lead to some unfamiliar aches. Maybe you’re walking or hiking more than usual on different terrain than the standard treadmill and you’re feeling it. Good for you!

Here are some extra moves to add into the rotation to work on building strength in the joints and mental toughness. They’re called “Isometrics“, an isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. Since you aren’t moving joints while completing these exercises, there is less loading of tendons and less chance of injury. It’s also easier to have perfect form when you’re simply holding one position. However, don’t let the word “simple” fool you. These moves can be beneficial and challenging for any range of athletes. The more frequently these moves are performed and for a longer duration, will add durability to your body for all athletic endeavors. The goal is to be pain-free!

Complete these moves consecutively, one time through, with or without rest, starting at 1 minute each and adding 15 seconds each time after. If unable to complete the full minute, stop the time, take two deep breaths and continue until work time is complete. Assistance with balance can be done with walking sticks, PVC pipes or the back of a chair.

1. Isometric Lunge (each leg) – Lower into the lunge position, pelvis forward and tucked, flex back glute and forward hamstring as if digging into the floor. To increase difficulty, add weight.
2. Isometric Push-up – Lower into the push-up position, flex chest and back, squeezing back muscles together without slouching. To increase difficulty, add a range of motion deficits by performing on lifted surface such as two chairs, dumbells or push up bars.
3. Isometric Curtsy Lunge (each leg) – Lower into curtsy lunge, pelvis forward and tucked, flex glutes and hamstrings, feeling the stretch on the outside of each hip.
4. Reverse Plank – Raise into reverse plank with shoulders back and flexed, feet flexed, heels on the ground, press glutes up to raise hips for duration of exercise
5. Superman Hold – Lay on stomach, gently raise arms and legs off the ground, keeping the neck face down but lifted. Flex glutes and back.
6. Isometric Single Leg Hinge – Step in front of raised surface such as couch, table, chair or bench. Raise one leg behind and place toes on object. Keep other leg straight, back straight, and hinge forward like doing a “good morning” or “dead lift”, Hinge to 90 degrees and hold. To increase difficulty, raise shoulders.

This workout gives room to add other moves that help you feel good. Feel free to add in some knee circles, twists, yoga stretches, and other intuitive movements.

Learn more about some of the common causes of abdominal pain that we treat at our office in The Woodlands.
The pelvic region of the body is located between the abdomen and the thighs (below the belly button and above the legs.) The pelvis protects internal organs including the bladder, intestines, and reproductive organs and supports the hip joints.

Chronic abdominal pain is noticeable but not crippling pain that lasts for more than a few days. It may also appear on and off over the course of several months. This type of persistent, nagging abdominal pain may be caused by a condition that needs to be treated, but is not an emergency and won’t go away on its own.

Reproductive Conditions
Chronic pelvic pain in women may be caused by:

  • Endometriosis - when uterine tissue grows in other parts of the body, including the pelvis, causing pain and scarring
  • Fibroid tumors - non-cancerous growths in or on the uterus

In men, it may be caused by prostatitis (inflammation of the prostate).

In men or women, chronic pelvic pain may be due to irritable bowel syndrome (IBS), interstitial cystitis (a common bladder problem) or another condition of the digestive tract.

Pudendal Neuralgia
The pudendal nerve is the main nerve in the pelvis that supplies sensation to the lower buttocks, anal region, and genital region of both men and women. Pudendal neuralgia is a condition that occurs when this nerve is damaged or irritated. Symptoms of pudendal neuralgia include pelvic pain that feels like a burning, shooting, or prickling sensation. Pain may develop suddenly or gradually and may be constant but worse while sitting down. Other symptoms may include numbness in the pelvic region, pain during sex, and feeling a swelling sensation in your buttocks and genital regions.
Tailbone Pain
The tailbone, also known as the coccyx, is the small, triangular bone at the bottom of the spine. Tailbone pain is usually caused by trauma to the area resulting from

  • a fall
  • a blow to the area
  • repetitive friction in the area – from bicycling, for example
  • prolonged sitting on a hard surface
  • joint degeneration
  • injury to a woman’s tailbone during childbirth

Symptoms of tailbone injury include severe, localized pain and tenderness and possibly bruising.

pain doctor houston

Pain Management Specialists
in The Woodlands

Pain Management Center of Houston is a multi-faceted pain management practice that is focused on providing pain relief to patients in The Woodlands and surrounding areas. Our goal is to help patients find the cause of their ongoing pain so that we can not only provide relief, but treat the source of the pain.

Start your path to pain relief, a better future, and a more promising quality of life.

pain management doctor houston
What is Radiofrequency Ablation?
After identifying which spinal nerves are causing a patient’s back pain, the doctor performs radiofrequency ablation to deactivate the part of those nerves that are signaling pain. Guided with x-ray imagery, the doctor guides a tiny probe into the spinal area until it is positioned next to the targeted nerve. Electrical pulses are passed through the probe, heating it up and destroying the part of the nerve that was sending pain signals to the brain. The targeted nerves still function, they’re just unable to transmit pain sensations.

There is a numbing agent given to the local area being treated. The patient remains awake during the procedure that usually takes less than an hour. Patients are able to go home the same day.

What is COOLIEF* Radiofrequency Ablation?
Like other radiofrequency ablation procedures, COOLIEF* disrupts pain signals. Unlike other radiofrequency ablation procedures, COOLIEF* uses water-cooled technology. Water is circulated through the probe at the same time the nerves are being heated. This creates a larger treatment area that leads to better, long-term pain relief and ensures that pain-transmitting nerves being targeted are not overheated, which protects surrounding muscle tissues from side effects like inflammation. COOLIEF* is simply a better version of a proven pain-relieving procedure.
What is Radiofrequency Ablation?
After identifying which spinal nerves are causing a patient’s back pain, the doctor performs radiofrequency ablation to deactivate the part of those nerves that are signaling pain. Guided with x-ray imagery, the doctor guides a tiny probe into the spinal area until it is positioned next to the targeted nerve. Electrical pulses are passed through the probe, heating it up and destroying the part of the nerve that was sending pain signals to the brain. The targeted nerves still function, they’re just unable to transmit pain sensations.

There is a numbing agent given to the local area being treated. The patient remains awake during the procedure that usually takes less than an hour. Patients are able to go home the same day.

What is COOLIEF* Radiofrequency Ablation?
Like other radiofrequency ablation procedures, COOLIEF* disrupts pain signals. Unlike other radiofrequency ablation procedures, COOLIEF* uses water-cooled technology. Water is circulated through the probe at the same time the nerves are being heated. This creates a larger treatment area that leads to better, long-term pain relief and ensures that pain-transmitting nerves being targeted are not overheated, which protects surrounding muscle tissues from side effects like inflammation. COOLIEF* is simply a better version of a proven pain-relieving procedure.