Simple fix to Back Pain

No matter how many times I see it, nor how many times I teach it, I continue to be amazed by how powerful 4 simple exercises can be at helping to correct spinal issues and back pain. In my book Back to Feeling Great is a protocol I developed over the years that just keeps on proving to me and my clients that it works. I had 2 new clients recently, on is 48 yrs. old, has a bulging disk with pain down the leg, he also smokes but is an avid cyclist and rides a desk for a living. The other is a 30 something with disk/vertebral degeneration, she has had numerous injections, and surgery with the next step being fusion. Both have similar but different issues and both have had a significant reduction in pain and consequent increase in activity levels. No matter what we did the same 4 simple exercises to re-educate the ab's, gluteals, lateral hip and spine segmental stabilizers. This protocol works and if done correctly will help you get better. By the way both of the examples above were referred in by spine surgeons who will send to us a last resort before surgery. Go team.

Exercise induced whiplash

I understand that the majority of folks reading this are not "the gym guy" you know the one, weight belt, gloves, elbow wraps. They must lift HEAVY ALL THE TIME. They have poor posture (rounding of the shoulders, foreward head position, sway back and little tiny legs. Bad form and bad body, no pain no gain!. The other day in the gym I watched a guy, in horror, do what I believe was a dumbell row. He leaned on the bench (with all the above mentioned gear, including wrist straps because the weight was too heavy to hold) and pulled so fast and hard that the weight, which moved only a few inches, forced him into a self induced whiplash. His neck moved so violently that when he was finished he was dizzy. The strain was so severe that a limp developed tht got progressively worse as he completed all 3 sets, with a 130lb dumbell.

So, what is my point. If you used to be that person, or played sports in school or you were just a normal kid, you have pain and stiffness for a reason. Please understand that proper exercise needs control, you can not have control without stability, and if you have no stability you will have pain from lack of the above. As I explained to a physician the other day about the books we have published, there is a sequence that needs to be followed to re-program the body, you did not get this way overnite and fixing it will take some time as well. Muscles have memory and are quite stubborn, if you reinforce the bad patterns/memory through poor posture or continually exercising wrong you will never acheive a permanent resolution to your pain or lack of performance.

Are you responsible for your pain

Laying in bed last night I was reading a Biomechanics journal (light reading) and there was an article than talked about pain. The basic premise was that many people that suffer from pain either have caused their pain or continue to reinforce the pain that they have from a previous injury. I was glad to have read that, the author was a Physical Therapist, and many PT's still treat just the symptoms with a lack of time to explore where the biomechanical cause has come from. For those of you that have had PT / Corrective Exercise / Chiropractic and you feel worse after the first few sessions or your pain has changed this is what should happen. Yes, you should get worse before you get better. If someone tells you that you will be pain free after just a few sessions they are probably lying. Once a pain cycle has begun it takes TIME to ease, that means Fascial tissue, Muscle, Nerve and joint tissue must have time to return to normal, the question is are you still reinforcing the pain?
Poor posture, lack of exercise, sedentary lifestyle, poor diet and stress all contribute to pain, when you add in repetitive strain, and yes a computer causes repetitive strain, it is very difficult to reduce your pain.

Simple is Better

Simple is better, really? i thought complex technology was the answer to all. But seriously, while down here is Florida avoiding the snow back home I had a lady who lives in the building perform one of my favorite (safe & effective) stabilization exercises. I asked her to do it daily until fatigue and no further. Now, this woman has had balance issues, back pain and ankle problems ( she does not know the name of her condition). After just 5 days of performing this exercise she reported a significant decrease in back pain and feels more stable walking. Happily this is just one exercise, imagine if she went through the entire protocol! And by the way this exercise is a contralateral-extension aka. bird dog. I would include a picture but I do not have one on my hard drive so go buy the book, it's in there.

Painfully Responsible

As adults, we are supposed to be intelligent enough to understand that if we have pain, or an injury, and we have been taught how to manage that pain than deal with it. To just sit around in pain and ignore what you need to do to lessen the pain just baffles me. Now, I understand pain, it makes you forget things, it makes you angry, it changes you! but that does not absolve you from a few simple stretches, ice, massage etc. to help deal with the symptoms. To have a client come in and say that it is just getting worse never ceases to amaze me. The pain will not just go away by it's self, it is your bodies way of telling you that something is wrong, take the time to listen.

Massage anyone?

Do you get massage?, if you are among the many that do get a regular massage than good for you! If you do not or have only had a 'spa' massage than let me tell ya' something. Missing out, left behind, too little too late....get the idea. massage is an integral modality for anyone to get on a regular basis. A good therapeutic massage (neuromuscular, deep tissue, Myofascial, ART etc) are absolutely phenomenal for relieving stress, increasing flexibility, decreasing pain and increasing blood flow. Athletes should receive a massage at least every other to every week, while others benefit from massage on a monthly basis. Massage is a great way to prevent stress and worsening of postural syndromes and it feels good. Treat your self to something that feels good and is good for you.

Responsibility

It NEVER ceases to amaze me that people do not take responsibility for their pain. You are a smart person, educated and have been active most of your life. Along the way you have learned a lot of things. But, as soon as PAIN sets in all of that intelligence is gone. i can not tell you how many times I have educated patients and clients on managing their symptoms. if your shoulder is sore ice and stretch it, maybe use an anti-inflammatory, get a massage. Pain will change how you think, and the second you experience pain the psyche changes and you do all the incorrect stuff. Heat generally makes it worse, no one remembers to stretch or self massage. But we all immediately run to the doctor or just sit there miserable.
Take responsibility for your pain, be proactive. ICE before you heat, stretch, use a tennis ball to self massage or go see a massage therapist.......be responsible.