Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Lower back injury is separated into two - namely;
- Acute: This kind of pain lasts from a day to less than 3 months. It depends on the nature of the injury. Usually, people with this injury get better with home treatment by using the ice and heat method.
- Chronic: This kind of usually last for a very long time and may last longer than 3 months. Those who get this type of injury - chronic back pain - normally recover by a more intensive method of treatment.
Once we have lower back pain, from my experience, after getting better, it is known that the sensation of pain may come back. The preventive measure for this is to keep the abdominal and stomach muscles strong, sleep with proper posture, walk with good posture. One must also take note that one should also learn to carry heavy objects safely. As for sportsmen, the lower back muscle must be supple and strong in order to perform a higher task which requires more speed and strength.
Treatment for acute low back pain
1. See a doctor for advice. A physiologist may be recommended to assist in this.
2. Do yoga exercises that help to prevent lower back injury.
3. Do strengthening exercises which are specific in avoiding injury.
Treating the injury is in this blog post, please refer to the post.
http://rameshon-m.blogspot.com/2011/02/downward-facing-dog-pose-good-stretch.html
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
