Archive for October, 2009
Oct
11
Posted by Jodi Jainchill PT, CFMT
“My back hurts me right here.” Unfortunately, helping with lower back pain is not always that easy. Often, it takes detective work. Usually, the person is pointing to a symptom of lower back pain and not the cause. Our body is highly trained in compensating movement in order to avoid pain.
If a minor injury occurs and it is treated immediately, it is easier to evaluate and manage the cause. As time goes on, and the body learns compensatory movement patterns, the detective work begins.
It is said that after an acute injury to the lower back, it should take about three weeks to resolve. If it does not resolve, the pain can go from subacute to chronic at about six weeks. Chronic pain is much more challenging to treat.
Not only does the body learn compensatory movement patterns, but the body then produces more pain receptors. The brain will interpret these pain receptors as increased body pain. This can cause a chronic pain cycle to begin. When this nerve pain cycle begins, even if the mechanical issues of the lower back are corrected, the perception of pain can continue.
Pain can be mechanical, thermogenic and/or chemical. Manual therapy and lower back exercises can treat the mechanical pain. Thermogenic is related to cold and heat provoking pain. Chemical pain refers to inflammation. Also, the body releasing chemicals to the brain will continue to make pain receptors. At this point, education to the patient becomes a key component.
Chronic pain causes difficulty in having a good quality of life. It also can shorten your length of life if not controlled properly. It is important to address lower back pain as well as other pains so optimal treatment can be given. When a person is proactive with pain, they usually have better outcomes.
Jodi Jainchill PT, CFMT
Here are some readings you may enjoy:
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Alternative medicine (Esther Gokhale,US) | Stanford | World … – Esther Gokhale wrote: I am a friend of Phyllis Gardner and an alternative medicine practitioner in the area. RH: I asked her what alternative medicine us. She replies: I have an approach that successfully and efficiently takes care of most back pain and many other muscle and joint problems.
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aching back? put your mind to it – study in journal pain describes relief by mindfulness meditation older adults with chronic lower back pain can benefit from a mindfulness meditation program, according to a study by university of pittsburgh researchers in the february …
Here are a list of articles you might enjoy:
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back-pain-cured.com » Blog Archive » How To Cure Back Pain | Yoga … – Yoga is an easy and efficient method to stay fit mentally as well as physically. Choose from a range of treatment methods available to suit all needs. By ROGER DOBSON BACK pain is being combatted using infrared therapy, which is giving a significant reduction in symptoms.
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Home, Family, Lifestyle » Blog Archive » Find a Good Lower Back … – Home improvement « Review On Amazon Kindle 2 Personalize A Child’s Room With Decor » Find a Good Lower Back Exercise For Sciatica Pain. If you have problems with your sciatica nerve, you are likely to be seeking a decent lower back exercise that acts quickly to help you get rid of the pain. When referring to sciatica, it should be known that the term refers to a set of symptoms that are commonly found together when looking at what causes the irritation to the root of the sciatica nerve.
Oct
14
Posted by Jodi Jainchill PT, CFMT
“I stretch my back out every morning, but it still gets tight and achy. What do I need to do?”
This is often one of the most common questions people ask about for lower back tightness and aches. Although stretching your back feels like the right muscles to stretch, it is usually not the only muscle group that needs to be stretched. The lower back may already be over-stretched and may not even need to be stretched.
First thing to realize is that there are about 32 muscles that attach to the pelvis. The position of the pelvis effects how your back may feel. Therefore, there are a lot of muscles to consider relating to your lower back. There are five major muscle groups to consider to stretch for your lower back. These include:
- Hip Flexors (Iliopsoas)
- Hamstrings
- Chest (increase upper back extension)
- Buttocks
- Lower Back
I am going to talk about each muscle group in detail. Therefore, I have broken this article into four parts. I will address a muscle group in each article. I will explain this information in a Q&A format. I will first discuss the hip flexors and in particular the iliopsoas muscle.
Q: Where are the iliopsoas muscles?
A: The iliopsoas start in your lower back and attaches to the front of your hip (yes, from back to front).
Q: Why should the iliopsoas muscles be stretch?
A: When your hip flexors get tight, they make your back arch and cause compression on your spine.
Q: How should the iliopsoas be stretched?
A: They can be stretched in several positions. I will discuss some examples in the next question, but the most important techniques to consider is that you ‘tuck your tailbone under’ and keep your toes facing forward.
Q: What are some examples of stretchs?
A: There are many variations. All are great when done correctly. I will begin with the easier positions.
1. Stand with one leg in front of the other at hip width apart (stride position). You’ll be stretching the back hip flexor. Bend both knees slightly. Tuck tailbone under.
2. You can also stretch at the end of the table when lying on your back. Have your buttocks to the very edge of the table. Bring both knees to your chest. Keep one knee to your chest and then let the other leg drop off the edge of the table.
3. More advanced, you can do a “runner’s stretch”. Lie on your side and bring both knees to your chest. Grab the top ankle. Tuck your tailbone under. Bring the ankle back towards your buttocks.
4. Another advanced hip flexor stretch is in ‘half kneeling’. Kneel on one knee in a stride. Tuck your tailbone under and shift your weight forward. Make sure your front knee is above or behind your ankle.
5. You can also get a hip flexor stretch while hooping with one leg in front of the other (stride stance). Be sure your back foot toes are facing forward. There is a tendency for the toes to go outward. You may notice that the hooping stretch is performed in a functional position. This stretch while hooping is similar the stretch the hhip flexors get during walking.
Q: How often and how many times should I stretch my iliopsoas?
A: You can hold these positions for 30-60 seconds or move in and out of the stretch slowly and gently. Do not ‘bounce’. Do 1-2 sets in the a.m. and then again in the p.m. It is best to spread out your stretches to allow the muscle fibers to maintain their new length and keep it. For the hooping stretch, you can do the movement for 30-60 seconds in the a.m. and p.m. as well.
Q: What should I be careful of when stretching my iliopsoas?
A: You should not force a deep stretch so you can maintain correct spine and pelvic position for safety.
Q: What are some helpful hints and tips about the iliopsoas muscles?
A: It is good if you can have your iliopsoas released by a trained professional. It would also be good to get releases done to your quadricep muscles.
It is important to understand why you are stretching a particular muscle group. This understanding helps you do the exercise safe and correct. In the next article, I will address the hamstrings in further detail. The hamstrings, like the hip flexors, play an important role on the pelvis which affects the lower back. This will be discussed in great detail in Part II of ” What Do I Need To Stretch For My Lower Back Exercise Program?”
Jodi Jainchill PT, CFMT
Oct
17
Posted by Jodi Jainchill PT, CFMT
Ready to learn about the second group of muscles that helps you when you have lower back muscle tightness and aches? In the first article of this fiver part series, “What Do I Need To Stretch For My Lower Back Exercise Program?”, I discussed the hip flexors. In this article, I will discuss the hamstrings in the same Q & A format. Let’s begin.
Q: Where are the hamstring muscles?
A: These long muscles start at your sit bones and attach to behind your knee. They include semitendinosis, semimembrinosis, and biceps femoris. Yes, the hamstrings are a set of three different muscles.
Q: Why should the hamstring muscles be stretch?
A: When they are tight, they pull on your pelvis causing your lower back to get rounded. This causes compression to your spine. Compression can lead to tightness, aches and eventually lower back pain and problems
Q: How should the hamstrings be stretched?
A: They should be stretched with your tail bone pushed out, not tucked in. But, make sure your lower back is not ‘locked’ in an arched position. Also, your knees should be straight.
Q: What are some examples of hamstring stretches?
A: There are many variations and positions. I will discuss some starting with the positions that are easiest to perform correctly.
1. Lie on your back with your buttock near a wall. Place one heel on the wall and the other foot flat on the floor with knee bent. Slide your heel along the wall until you can straighten your knee gently. Bring your buttocks closer to the wall for a further stretch. If you cannot straighten your knee all the way, move your buttocks back from the wall until you can and still feel and gentle stretch.
2. When you are comfortable with the first example position, you can do the same exercise using a towel, sheet or ring around your heel for support, instead of the wall. For a further stretch, you can flex your foot and turn your toes either inward or outward.
3. An advanced position would be in standing. Place your heel on a low table or chair. Make sure your tail bone is pushed out gently. Next, bend forward coming from the hips. Make sure your back is not rounded but in ‘neutral’.
4. Another advanced position is the standing forward bend. Often, people ’round’ their back from bending at the lower spine. It is important to bend from the hips and keep the tailbone out without arching your back. Also, keep your knees straight. (same principles apply to the hamstring stretch performed in sitting with your legs straight)
Q: How often and how many times should I stretch my hamstrings?
A: If you do not experience sharp pain, which I talk about below, you can hold the position for 30-60 seconds 1-2 times in the a.m. then 1-2 times in the p.m. to help build length in your muscles. Be sure not to ‘bounce’ in the stretch. Alternatively, you can oscillate in and out of the stretch gently 10 times 1-2 times in the a.m. and 1-2 times in the p.m.
Q: What should I be careful of when stretching my hamstrings?
A: You should not force a deep stretch cause you can irritate your sciatic nerve. If you feel a sharp pain, you are probably irritating the sciatic nerve. It is best to use the oscillating technique mentioned above. In this case,do not go into a deep stretch.
Q: What are some helpful hints and tips about the hamstring muscles?
A: If you are doing these stretches and everyday you have the same amount of tightness, it may not just be the length of the muscles. It could be the ability of the muscles to move from left to right. Certain massaging techniques that moves the muscles left to right may help with this. Also, be aware you may have more of a nerve issue rather than a muscle tightness. Furthermore, If you have a muscle tear, it would be wise to be under the supervision of a doctor or physical therapist. Often, muscle tears do not like to be stretched until enough healing has taken place.
I hope this helps you have a better understanding of your hamstrings. It is important to understand why you are stretching a particular muscle group. When you understand more about your body, it helps to do your exercises safe and correct. In the next article, I will address the chest muscles in detail. The chest muscles, like the hamstrings and hip flexors, play an important role on the pelvis which affects the lower back. This will be discussed in great detail in Part III of ” What Do I Need To Stretch For My Lower Back Exercise Program?”
Jodi Jainchill PT, CFMT
Technorati Tags: best lower back exercise, exercise for lower back, exercise for lower back pain
Oct
12
Posted by Jodi Jainchill PT, CFMT
“I am looking for an exercise program that is fun, but works to keep my back strong.” Although both Pilates and hoola hooping have been around for some time, let me tell you why these exercise programs are great for lower back and general exercise programs.
When performing Pilates exercises, it is important to perform them using the principles of movement. These principles includes breathing, body alignment, activating your core, elongation of the spine, spine articulation (spine moving wave-like), and integrating movement. Just by hoola hooping, all these principles get incorporated.
Both Pilates and hoola hooping focuses on movement. In particular, correct body movement. When performing both these methods, you learn to improve your body awareness. You learn to ‘feel’ where your body is in space. You also improve body posture. As you lengthen your spine, you align your body better. Also, you tap into your core muscles. This is important to stabilize your spine for safe movement. You also increase your body balance and symmetry on your left and right side. Finally, you lose weight because it is fun and you keep moving and burning calories.
It is ideal to have an exercise program that your are motivated to do and have fun doing. Both Pilates and hoola hooping help release endorphins to give you a euphoric feeling. You no longer have to dread exercising, but look forward to your workout time.
Jodi Jainchill PT, CFMT
Technorati Tags: best lower back exercise, exercise for lower back, exercise for lower back pain
Oct
12
Posted by Jodi Jainchill PT, CFMT
There are so many lower back exercises and approaches to exercises, how do you know which are best for you? Once you gain an understanding that you are trying to strengthen your core muscles, your choices become simpler.
Be sure you understand that it is important not only to work core muscles, but how you do the exercises. Once you gain an understanding that core muscles stabilize the spine all day, it makes sense that you want to do exercises that hold for a long period of time. Holding the exercise for the core will train the muscles correctly to do their job. Yes, there job is to make your spine stable day and night!
One of the most fun and beneficial exercise that works the core is hoola hooping. Once you get the ’spin’ going, you tap into the core muscles. You ‘wake’ them up. And because hooping is so much fun, you can build up spinning the hoop for longer periods of time. In this exercise, you actually perform a ‘functional’ exercise.
A ‘functional’ exercise is when you are performing movement that looks like a daily activity. For example, when you are hooping in stride position, it works a position you go through in your walking cycle. Also, in this position, it stretches your hip flexor muscles. The hip flexors are often a culprit of lower back pain. This position also replicates the movement you do when you reach up for an object. And this is with only basic hooping.
As you progress with hooping exercises,, you can challenge your core in other functional positions like squatting. The more you can find exercises in functional positions, the more benefit you will get out of the exercise. On the other hand, a non-functional exercise may get that muscle stronger, but not necessarily be stronger when doing an activity. For example, one exercise for your quadriceps is in sitting. You sit on a machine with your leg bent and push a weight up to straighten your leg. Where would you realistically need to do that daily? See my point? So, it is best to find ‘functional’ lower back exercises.
Some other ideas include bridging while squeezing a ball between your knees. Once you build up your stamina and hold the exercise for longer periods of time, you are waking up the core muscles in another functional position. Another functional core exercise would be on your hands and knees. This position is known as quadraped. In this exercise, you reach with your arms and/or legs in different variations. It is important to do this exercise trying to make yourself long with each reach. You want to make sure your spine maintains a ‘neutral’ posture. This really wakes up the core muscles along your upper and lower back and abdomen. This exercise helps stabilize your spine for activities you may do on your hands and knees like scrubbing the floor or playing with your children.
Using these examples may further help you decide if an exercise will tap into your core and help you in a functional way. Remember, once you understand what you are trying to achieve in an exercise, you can modify and change the exercise to fit your needs and be safe.
Jodi Jainchill PT, CFMT
Technorati Tags: best lower back exercise, exercise for lower back, exercise for lower back pain
Oct
11
Posted by Jodi Jainchill PT, CFMT
“Every time I vacuum, mop, or rake the leaves, I get lower back pain.” This makes my days challenging. I try to take my time and allow for rest breaks but it still hurts. So now I dread doing it. But, it has to get done and no one else will do it. What can I do?
This is a common complaint from many of my patients. My name is Jodi Jainchill and I am a Physical Therapist. I have been a physical therapist for over eleven years and have advanced certifications in manual therapy and I am Pilates certified. I understand the house work needs to get done. Therefore, education is the best tool for my patients. It must be understood that you need the stability, strength, flexibility, and endurance to do the task at hand. You also have to have correct posture while doing these tasks. So, what does this all mean?
When you strengthen your core muscles, you gain core stability. That is, stability of your trunk so that you can perform tasks safely. Gregg Johnson, pioneer physical therapist, says our core muscles include the transverse abdominus, pelvic floor muscles, multifidus, quadratus lumborum and deep fibers of the hip flexors. I have begun using the hoola hoop as part of my patient’s lower back exercise program to wake up these core muscles.
One important component of tapping into your core muscles is having your body in correct alignment. Yes, that means good posture. But you must understand, good posture does not mean a “stiff” military posture. We must learn to align our body’s correctly in a relaxed posture. That is where flexibility comes in. Often the chest muscles are tight from reading or being at the computer. Also your hamstrings and hip flexors are tight from too much sitting. These muscles being tight can pull on your lower back and not allow correct posture.
Once your body learns to stabilize, you can begin a strengthening program to meet your daily functional goals. For example, vacuuming, mopping, or raking. It is also important to learn correct body mechanics while doing your activities. Many people know to bend their knees when they squat. The problem is they still round their back. When you round you back, over time, the “twig will break”. Yes, your back is like a twig. After a few thousand improper bends, the ligaments or nerves will scream out in pain. The key is to keep your spine aligned in “neutral” while doing activities to keep correct posture.
So, yes. Lower back exercises are the foundation to a healthy back. Learning how hoola hooping as part of your lower back exercise program helps focus on your core stabilizers and helps improve posture and alignment. It also increases circulation to help improve flexibility and endurance. It is a fun workout that you can do at home.
Jodi Jainchill PT, CFMT
Here are some additional readings you may enjoy:
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University of Indianapolis Communications » University of … – Occupational therapy graduate students from the University of Indianapolis will be visiting an Indianapolis elementary school September 24 to teach fourth and fifth-graders the proper way to wear backpacks to avoid back injury. Some 25 graduate students will be at St. , from 7:45 to 9:15 that morning in advance of the first-ever National Backpack Awareness Day, September 25.
Oct
10
Posted by Jodi Jainchill PT, CFMT
I have lower back pain! Now what am I supposed to do? What am I working to achieve with exercises for my lower back pain? One minute I hear stretch and the next it’s about strength, but you’re supposed to be ‘protecting’ your back also. Which is it?
What are good lower back exercises?
What we want to accomplish is mobility with stability. Mobility with stability is the body’s neuromuscular system’s ability to stabilize a joint or a group of joints while allowing movement in other places.
This is measured in either a static or dynamic posture. A static posture for the trunk, for example, is reaching overhead. When reaching overhead, the trunk needs to steady while the arms move to do the task. In a relative dynamic posture, like shoveling dirt, the trunk is stabilizing while twisting and the arms are doing the task.
What about flexibility? Yes, it’s part of the recipe and is measured by the length a muscle can stretch from its origin to connection. And strength? Yes, strength is necessary and measured by how much weight (include your own weight in that) a body part can move. Although we need both flexibility and strength, if our body does not learn to stabilize during activities, our body’s natural protective mechanism will not kick in and can lead to injury and pain of the spine. Once pain sets in, the whole system can “shut off”.
There is a different focus during exercises to achieve mobility with stability than when you’re going for flexibility with strength. Lower back exercises that focus more on stability with mobility include core stabilization exercises. We want to wake up the “long-lasting” muscle fibers. They are built to hold us in correct alignment. But, sometimes these “long-lasting” muscles get a little lazy from disuse or “shut off” from pain.
I like to use a specific technique developed by pioneer Physical Therapist, Gregg Johnson, to “wake up” these stabilizing muscles. In short, you ‘wait out’ the quicker acting ‘phasic’ muscles that start an action and when they start to shake with fatigue, the “long-lasting” tonic muscles kick in. Re-establishing a stabilizing effect to the core muscles.
So it’s the whole enchilada that adds up to comfort and avoiding re-injury. Thus, it is very important to focus on stabilizing exercises with mobility. Once your core muscles have kicked in and have minimal to no pain, it is also important to have the flexibility and strength to perform the task at hand. At the same time, we need to build the stamina and endurance to perform your activities safely. The hoola hoop is an excellent tool that can provide safe exercises to aid in meeting these goals and you get to have some fun while you do it.
Jodi Jainchill PT, CFMT
Here are some readings you might enjoy: