Technorati Tags: hoola hooping, Lower Back Exercises, lower back pain

‘I am suffering from right lower back pain. I thought it was sciatica, but it seems that hooping is agitating my back and hip. Could it be my sacroiliac joint (SI joint)?’

Let me start by saying, the body is so complex, so it is always best to get a licensed practitioner to put their hands on you and evaluate you individually. But, it is important that you are educated so you can understand how to help heal your body and continue your daily life without pain and of course, hoop to your heart’s delight!

From my experience as a physical therapist, it is always important to check the SI join’s alignment. The pelvis is the foundation of your body. If your pelvis is out of alignment, then the rest of the spine has to stack itself accordingly.

What is the SI joint? Place your hands on the top of your hips on each side of your body and wrap your thumbs along your back. Where your palms rest is your ilium and about where your thumbs reach is where the ilium meets the triangular bone of the sacrum. This is loosely where the SI joint is.

The SI joint is held together by strong ligaments. There are no per say muscles that directly attach to the SI joint. BUT, there are muscles that influence the SI joint. It is important to stabilize the SI joint via its ligaments and the muscles that influence the joint. It is important to keep in mind that both males and females are affected. Although, it is noted that females do experience more SI joint dysfunction than males. This is due to the female pelvis having less contact at the actual joint than males. Also, since ligaments primarily stabilize this joint, during a female menstrual cycle, a female may experience more laxity in her ligaments. During this period for females, the SI joint may be more unstable. It may be a time to not perform activities that stress this joint. I will speak further on this later in this article

The three muscles that effects the SI join are the gluts, transverse abdominus and ‘lats’. It is important to stabilize your SIJ using these muscles. One excellent exercise that achieves this goal is bridging with a ‘lat’ pull down. Lie a foot away from a safely closed door and a theraband safely placed on the door handle. While lifting your hips in neutral spine and pelvis during the bridge, pull down on the theraband with arms and wrist straight. Pull down your arms towards your thighs with enough tension in theraband to stimulate your ‘lat’ muscles. Make sure your shoulder blades glide down your rib cage for correct alignment.

At the beginning, it is important to do exercises and activities that do not stress the SI joint. Therefore, do exercises and activities that require both arms and/or legs simultaneously. These exercises are referred to as ‘bilateral symmetrical’ movements. As you progress your exercise program, it may be safe to perform exercises that are one-sided. These exercises are referred to as ‘unilateral asymmetrical’ movements.

Another example of a ‘bilateral symmetrical’ exercise would be and ‘isometric adduction’. This exercise can be done several times throughout the day. Lie down on your back with your knees bent and feet flat on the floor. Place a plastic ball or folded pillow between your knees and gently squeeze your knees towards each other for 5-10 seconds. Be sure to breathe. You can perform this exercise 6x each time 4-5x a day.

An example of a ‘unilateral assymetrical’ exercise would be bridging with one leg. Notice, I have given exercises with the spine supported in the lying down, ‘supine’ position. As you progress with exercises, you may perform exercises in the unsupported position of sitting and standing.

Nutrition can also play a role in the health of your SI joint. You may want to ask your health care practitioner about taking manganese for a short period of time. Manganese, not magnesium, can help ‘tighten’ your ligaments. Also, sugar, caffeine and alcohol can increase your perception of pain.

If you are really unstable, it is beyond the scope of being managed without the assistance of a professional. You may need to be fitted with an SI belt or referred to prolotherapy. This article is to help educate you and help direct you whether you need further assistance.

Jodi Jainchill PT, CFMT

Technorati Tags: best lower back exercise, exercise for lower back, hip pain, hula hooping, sacroiliac dysfunction, SI joint pain

I often am told that my body moves so easily when I hoop. I call this ‘effortless movement’. I explain that usually when you first start hooping, it requires a lot of effort. In this case, your movement is less subtle. As your spine becomes more supple, your movement will become smoother and less jerky.

When the spine and pelvis move like a slithering snake, then each segment of the spine and the pelvis are contributing to the movement. In other words, if a segment is stiff, then other segments have to move more to make up for it. This dysfunction can be diagnostic. It could tell me that there may be an instability at the segment where there is too much movement. This instability is where core stabilization is helpful. It also could indicate that there is a restriction where there is no or little movement at a segment. I find hula hooping to be what pioneer Physical Therapist, Gregg Johnson, terms as an excellent ‘functional movement pattern.’ A series of movements that helps evaluate and treat the body’s dysfunctions in a functional way.

I have also noticed that personality types and emotions can play a role in how well someone starts hooping. I find it interesting when someone who seems to be ‘uptight’, ‘insecure’ or has experienced a traumatic event can hoop like a champion. Often this is not the case. And this works both ways. I also notice and find it interesting when someone who seems quite ‘laid back’ or ’secure’ gets really stiff when they hoop. Again, this is not always the case. I feel like hooping could also tap into the psychology diagnostic world as well.

But, what I love most is the energy shifts I see after someone hoops. I know what it is like, since I experience this transformation myself with hooping. It does not matter if the person was very successful or just a little successful with their first attempts at hooping. Regardless, there is a smile. And when someone is smiling, their energy is flowing up. And when energy is flowing, it feels delightful.

I love how hula hooping is so much fun and yet diagnostic and transforming. Hooping can help the spine loosen up and strengthen core muscles to help prevent possible injuries. It also seems that it can help change your state of emotional being. This can help a person feel better about themselves. Yet, there are still many other additional benefits including losing weight and improving posture. Wow, pretty amazing for a plastic circle.

Jodi Jainchill PT, CFMT

Technorati Tags: exercise for lower back, hula hooping, lower back pain exercises, strengthen lower back exercise

In the previous articles in this series ‘What Do I Need To Stretch For My Lower Back Exercise Program?’, we discussed the hip flexors, hamstrings, and ‘chest’ muscles. Now, are you ready to learn about the buttocks muscles? There are several large and small buttocks muscles that are very powerful. These muscles help extend the leg as well as rotate the hip. Here we will discuss the gluteus maximus and gluteus medius. We will discuss why the buttocks muscles are important to be included in your lower back exercise program in a Q & A format. Let’s begin.

Q: Where are the buttocks muscles?
A: The gluteus maximus originates from the posterior ilium, sacrum & coccyx as well as posterior fascia and ligament. It inserts into the lateral fascia or the thigh (’IT’ band) and upper posterior thigh. The gluteus medius is a deeper and smaller muscle than the gluteus maximus. The gluteus medius originates on the posterior ilium and inserts into the upper lateral thigh.

Q: Why should the buttocks muscles be stretched?
A: The gluteus muscles play an important role for the flexibility of the hips. The mobility of the hips effects the position of the pelvis. The position of the pelvis plays a primary role for the position of the lower back. The position of the lower back is important because an arched or flexed lower spine can compress structures in the spine. Compression of the spine can lead to pain and dysfunction.

Q: How should the buttocks muscles be stretched?
A: The buttocks muscles can be stretched in many directions. This is because the buttocks muscles help move your hip in both directions of rotation as well as extension.

Q: What are some examples of buttocks muscle stretches?
A: There are many variations and positions. I will discuss some starting with the positions that are easiest to perform correctly.
1. Single Knee to Chest
Lie on your back with your knees bent and feet flat on the floor. Bring one knee towards your same side shoulder. Use both hands to supprt leg up. Then you can progress the stretch by gently bringing your knee gently towards the opposite shoulder. Repeat this exercise on the other leg.

Single Knee to Chest

2. Crossed Knees to Chest
Lie on your back with your knees bent and feet flat on the floor. Cross one leg over the other knee. Gently bring both knees to your chest with your hands clasped around your shins. Repeat exercise on the other side.

Crossed Knees to Chest

3. Figure 4 Hip Stretch
Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the other knee. Gently push the crossed knee away from your body. Repeat exercise on the other side.

Figure 4 Hip Stretch

4. Standing Hip Rotator Stretch (modified pigeon)
Place your leg bent and knee turned out on a medium-height surface (can use firm bed). Bend your standing leg. Make sure both hips are facing forward. Try to turn out the bent knee for a deeper stretch. You can also deepen the stretch by leaning forward. Be sure to keep your back in neutral (not rounded). Reach your tailbone back when leaning forward to help maintain alignment.

Standing Hip Rotator Stretch (modified pigeon)

Q: How often and how many times should I stretch my buttocks muscles?
A: If you do not experience sharp pain in your hip, 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. If you feel sharp pain, you may want to consult your medical doctor for further evaluation.

Q: What should I be careful of when stretching my buttocks muscles?
A: Sometimes you may feel a ‘pinch’ deep in your hip when stretching your buttocks muscles. Do not push yourself into a deep stretch, which may cause more harm. Be patient and be sure to stretch all the muscle groups I talk about in this series of articles to help improve your hip flexibility and decrease the ‘pinch’ sensation.

Q: What are some helpful hints and tips about the buttocks muscles?
A: If you feel a ‘pinch’ in your hip, try placing a small towel roll in the crease where your thigh meets your trunk. Do this technique for exercises #1 and #2. It will also help to increase your stabilizing muscles in your pelvis after doing these stretches. One fun exercise would be to hoola hoop on one leg. That will ‘wake up’ your buttocks stabilizing muscles!

I hope this helps you have a better understanding of your buttocks muscles. 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 and final article for this series, I will address the lower back muscles. The lower back muscles also play an important role for the pelvis along with the hip flexors, hamstrings, ‘chest’, and buttocks muscles. This will be discussed in great detail in Part V 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, hoola hooping, lower back stretching exercises

“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

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

Have you ever noticed that you and your horse are a lot alike? Have you ever observed that if your right lower back is tight or painful, your horse may also have a tight or painful right lower back? If so, why is that? Does your body’s compensatory movements for tightness or pain effect your horse’s movement? Could that cause eventual pain for your horse?

If a rider cannot allow their body to move freely, then neither can your horse. Over time, your horse may need to learn movement patterns to compensate also. Once your horse begins to imprint these motor patterns, they become less supple and prone to injury.

Ultimately, we want to enhance our horse’s beauty and not inhibit their movement. Therefore, our ground work is just as important as our horse’s ground work!

If a rider is more relaxed in her seat (pain-free), then the spine can be more supple. In order to maintain a ‘good seat’ while riding, you must have a strong core. You also must be in good postural alignment. It also helps to have your body balanced, symmetrical, and good body awareness. These concepts are improtant for a lower back exercise program. It is important for these principles to be grasped on the ground.

One way to acheive these principles of a lower back exercise program is with the hoola hoop. As a physical therapist with advanced certifications and Pilates certification, I have found that hooping is a fun and beneficial tool to meet these goals. As you gain core stabilization, improve posture, increase balance, symmetry and body awareness, you will notice your seat and riding will also improve. As your movement improves on your horse, so will your horse’s beauty and movement.

Jodi Jainchill PT, CFMT

Technorati Tags: hoola hooping, Lower Back Exercises, lower back pain

Technorati Tags: best lower back exercise, exercise for lower back, exercise for lower back pain, lower back exercise, lower back pain exercises, lower back stretching exercises, strengthen lower back exercise