Women and Back Pain During

By: Dr. Jen Milus

Right before, and during menstruation, many women perceive weakness and low back pain, not to mention lower abdominal and pelvic pain. They may also experience weakness. This leaves many feeling enflammed in those areas. It's not imaginary, it truly is an iflammation of sorts. It is all due to a fluctuation in hormones.

For women who are prone to low back, this time can leave you feeling tight and unable to golf well. It is my opinion, that things need to be done differently during this time to relieve low back pain, than they would other wise be done.

Most of the time, when someone has acute onset or hot low back pain, I recommend that they ice. But, in this instance, I would recommend some heat: on the front of the pelvis for 10 minutes, and on the low back for 10 minutes. Then I would recommend these exercises:

Pillow Pelvic tilts: 20 reps
In the 90-90 position, put a pillow between your knees. Suck in your stomach and hold. Squeeze the pillow and hold. Now do a pelvic tilt and press your low back down onto the floor and hold everything for 5 seconds. Do this 20 times. When you are able to move, go on to the next exercise.

Cat and Dog: 10-20 reps
Get on your hands and knees, hands and knees shoulder width apart. Suck in your stomach. Do a pelvic tilt. Slowly push your low back up toward the ceiling. Hold for 5 seconds. Relax, let your low back arch as low as is comfortable. Let your shoulder blades sink together, and lift your chin slightly. Hold for 5 seconds. Slowly take it back up. Repeat 10-20 times.

Knees to chest, roll in circles 10-20 reps each way
Lay on your back. Bring your knees into your chest. Hold with your hands. Roll the knees in a circle as if you had a pencil between your knees and were drawing a circle on the ceiling. Go 10 each direction. Increase each time until you hit 20 each way.

Drop knees to each side, 1 minute each way
Drop the knees on the floor next to you, knees and hips bent to 90 degrees. The outside of your bottom leg will be in the floor. The other leg will be right on top. Reach the upper body the other way. You should feel a comfortable rotation in the entire lumbar region. Relax 1 minute each way.

I also recommend that my patients get an adjustment at that time. This can relieve alot or pressure and break that pain pattern very effectively. It works really well... for many reasons that are too long to go into right now.

Just remember, if you choose to get adjusted, see a chiropractor that you are familiar with, or one that a friend has used. This is not necessarily a reason for more than 1, maybe 2 adjustments, so beware. Chiropractic is very effective when used properly. Unfortunately, it is very often over used. Find someone you trust.

Article Source: http://www.bettergolfarticles.com

Dr. Jen Milus has been in sports performance enhancement and injury rehab since 1985 and private practice for over 12 years. Dr. Milus is dedicated to helping athletes perform at peak levels, as well as prevent and treat sports related injuries. Dr. Milus has been a team doctor to several bay area sports teams, attending to a wide range of sports injuries. www.backsafegolf.com

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