BACK PAIN

Statistic show that 80% of the the Western population will suffer from some type of back pain.  I definitely believe this is an accurate estimate.  Back pain can affect all types of people. From sedentary to fit athletes…lack of exercise, too much exercise, to much repetitive movements, white collar, blue collar…many people from all walks of life will have to deal with back pain issues.

BACK PAIN IS REAL

BACK PAIN in many cases is annoying.  In many other cases it can be debilitating!  Back can make people reach for to many over the counter meds or worse to many pain pills.  People will even break down and go to the doctor to find relief.  In many cases they are sent home with a prescription to relieve the pain.  When pain persists or becomes to painful cortisone injunctions are prescribed.  Pills and shots do not fix back pain…that is a fact!  

Back pain is caused from injuries, faulty movement patterns, repetitive patterns, to much sitting, too much technology, sedentary lifestyles, too much weight gain….even gravity.  Couple some of these reasons together and the worse back pain becomes.

BACK PAIN IS PREVENTABLE, TREATABLE AND MANAGEABLE

I am a 59 year old former athlete.  My athletics are now rounds of golf, walking and bodyweight style exercise.  As a young college athlete back in the 70’s I suffered with back pain.  Thought it was normal because of all the sports I played.  As I aged into mÿ 40’s the back came more often, lasted longer and really affected me be able to exercise at all.

In 2013 my wonderful Chiropractor (Foxworth Chiropractic) turned me onto Foundation Training.  I knew immediately there was something special happening in my body.  It seemed so simple but I could not figure out why it worked.  It looked and felt like stretching…which I have always done…yet it made me feel so much better.  I started to research it and learn what I could and kept doing a little everyday.  I kept waiting for my back to go out… yet it never did.  The pain was gone…even though I knew it would be back…yet it hasn’t come back.  I have been practicing and teaching Foundation Training 4 years now…my back pain is GONE!  I know it sounds to good to be true…but, it really is true…GONE!

Because of Foundation Training…I have learn to take better care of my body.  Posture and body mechanics are better which manages the stress the muscles put on the joints.  I practice movement patterns now which help muscles work in proper sequencing…which improves flexibility, strength and mobility.  Trust me at nearly 60 years old mobility is vital to a very long life!  I practice decompression breathing daily to improve the deep core and spinal muscles…the key to a healthy back!

Because of Foundation Training…I now follow and practice other movement practioners and modalities.  Some of my favorites are GMB and Animal Flow.  I would have never tried any of their work because I could not have gotten my body into those positions.   Now I can👏

LEARN ABOUT YOUR BODY

Do yourself a favor….if you have back pain.  Find a FT instructor (foundationtraining.com).  Get assessed and take a few lessons.  It’s not expensive and what you learn will serve you for life!  FOUNDATION TRAINING is not a fad!  It is a very doable systematic…with a purpose approach to healing pain in the body…if you will practice a little every day.

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WHAT IS FOUNDATION TRAINING?

FOUNDATION TRAINING is a series of exerercises designed to bring us back to our “natural” postures and movement patterns.  These exercises teach “you” how to effectively use your body and build it up from the inside moving outward.  Our modern lifestyles coupled with gravity constantly breaks us down from the outside moving inward.

FOUNDATION TRAINING is literally the most natural way of moving the human body.

Awakening the deep core…lungs, diaphragm, transverse abdominus, deep spinal muscles and combining them with simple positions and movements will unleash more strength, power and control than you would ever think possible.  Plus, you are going to feel great!

SCIATICA

Wednesday 3/9/16

SCIATICA…it seems like everyone has this condition. 

Sciatica is a general term used to explain a set of symptoms around the sciatic nerve. Technically, it refers to pain caused by compression or irritation of one or more nerves exiting the lower spine that make up the sciatic nerve.  The sciatic nerve runs from the lower back through the back of each leg, and branches off to parts of the leg and to the foot and toes. Sciatic pain can be experienced anywhere along this nerve route, from the low back, the buttock, the back of the thigh, the calf, the foot or the toes.  There are a number of conditions that can cause sciatica…some of which are:

Spondolythesis

Degenerative Disc Disease (DDD)

Piriformis Syndrome

Lumbar Spinal Stenosis

Lumbar Herniated Disk

Eighty percent of Americans suffer with back pain.  I myself have suffered with back pain since high school.  I was diagnosed with “spondy” when I was 18.  Back then in the 70’s the doctor told my mother on day I would have to have surgery.  Of course, at 18 you think “one day” is a long time off.

It is my belief to battle the above mentioned conditions one has to maintain a daily healthy lifestyle. 

First, exercise is a must.  I know it seems like if you exercise your back will go out, but movement is the number one thing we must do.  To be effective, the sciatica exercises recommended for specific conditions must be done regularly (typically two times daily), and they must be done using the right form. Close attention to posture and body mechanics is the key to both getting the maximum benefit from the exercises and preventing further injury or pain.  

Secondly, nutrition.  Eating a more plant based diet to help keep our weight down and giving our body the best nutrients possible in order to have energy.  Obesity, compresses our spine and discs causes back pain and poor posture.  

Thirdly, have more body work.  Have a monthly chiropractic adjustment and massage scheduled.  I don’t care how healthy you are…life is life!  Life can be thought on us…schedule that massage to work on soft tissue.  Our muscles need to be worked on….kneeded, oxygenated, stretched, released and relaxed.

Chiropractic adjustments are needed…our bones move out of alignment from poor posture, poor habits, repeated patterns, sports, injuries.  Adjustments help line the bones up so they work more optimally.

No one has perfect posture, no one has perfect movement all the time, everyone expierences life daily.  The goal is to practice healthy habits daily…to be a pain free as possible.  

I still have my back issues….

But, they are managed thru exercise, Foundation Training, healthy diet and body work.

No pills, bed rest or excuses for me.  Back pain is real! Life can be tough at times!  We all have choices….

THE FUTURE IS NOW

Fri 2/19/16

  My chiropractor office (Foxworth Chiropractic) has this picture on the wall.  As you can see the statement came from Thomas Edison…
I guess in some ways, his thought is coming to fruition.  In my opinion, natural medicine is not happening fast enough.

I was somewhat shocked that so long ago someone would think of healing being more natural instead of so medicated. 

The good news is there is a lot of more natural healing methods out there.  If you want to take better care of you body start with the frame…your posture.  There is a direct correlation between poor movement, joint dysfunction and pain due to poor posture!  A pill will not fix poor posture…but Foundation Training can do wonders for poor posture. 

Stop eating CRAP!  This is probably the leading cause of why so many people have high blood pressure, are overweight and have cardiovascular disease.  It’s mind boggling that with all the information out there on how bad processed food is for you, soda’s , sugar and salt…that people eat that CRAP everyday.  I can believe so many people still smoke…

We have to eat better and move more!!! 

Fill your self with fresh fruit and veggies.  I know some people don’t like veggies, but you better find a way to get some in you…the body needs the nutrients/vitamins we get from vegetables.  Watch the meat…eats lean cuts of meat in reasonable portions.  Fish…so many types of fish are good for you…OMEGA’S baby!  The body needs it!  A good diet can keep you off blood pressure medicine…

Our bodies are meant to move…and move all day!  There is no way around this!  I have a desk job too….just like most of you.  No excuse…get up and stretch, walk around or just stand a take some deep breaths.  We have to find ways to move more and move better… If it hurts to move or walk around or you become out of breath…then you really need to pay attention to your body.  Those are signs telling you to make a change. 

Let the MD’s take care of the sick…not the unhealthy.  Don’t run to the doctor or the ER because you have a back ache…those doctor’s have cancer patients, accident victims to take care of…

Getting Back To Basics

Wed. Dec 30, 2015

Well we are just about to close out 2015.  This was not a great year for me… I, for one am glad 2015 is in the books and ready to move on.  Hopefully, 2016 will bring some joy.

Let’s talk about health/fitness goals since that’s what I do.

My focus will continue to be “bodywork”.  Posture, movement mechanics, Foundation Training, corrective exercise, and floor work.  I’m really liking the floor work!  This involves crawling, rolling and animal movements.  It looks easy…but is quite challenging!  

This type of work is all about going back to basics.  Getting our posture corrected is the first step.  Our bodies are not going to function mechanically as well as they should if our posture is poor.  Poor posture is epidemic and just about the leading cause of neck, shoulder and back pain.

The New Year is here.  The best time to always start fresh…start over!  Start with learning what some of your posture issues  are and correcting them.  I can promise you there is much more to it that just standing up straight.  Some of the things I teach are quite challenging.  

For those of us in our middle age years this type of work is going to “young you up”!  I have been doing Foundation Training over 2 years now.  My posture is great and my back is so much stronger and does not lock up anymore.  My hips are much more mobile.  I know how to perform movements safely.   Something as simple as loading a dishwasher matters!  There is nothing more important…at least for me than being able to move well and have my health as I age.  I watch people all the time…the way they move, the way they stand, how their head sits on their head…a lot of these people will be much younger than me.  They probably have no idea why they are walking slumped over or with their feet pointing outward?Posture can be improved and movement patterns can be corrected… You just have to know what the faults are in order to apply the corrections.  

Start your new year by getting back to basics.  Posture work, core work, movement pattern work, Foundation Training, some floor work and more!  This is the best way to work out.  It works for me….it can work for you!

Contact me with any questions you may have.  

Have a great day!

WHY WE SHOULD “SQUAT”

Dec 26, 2015

Well now, it’s the day after Christmas…how many of you feeling tired, full and the thought of moving around today is dreadful?   Just lay there for now with that cup of coffee and read the article.

If the thought of performing a “squat” seems impossible or you’re thinking, why in the world would I need to being doing squats?  I’m talking about bodyweight squats…not weighted squats.  The reason you should be performing bodyweight squats regularly is they are about the most beneficial movement for the body.  Squats are absolutely awesome for the spine, the ankles, hips and the muscle groups that work during the squat.  

Just 3 short years ago I could not do a full squat either.  Actually, had no desire too and saw no point in it.  Plus, half way down I thought my back would pop out of place.  Then I was introduced to FOUNDATION TRAINING!  Everything changed after that.  Foundation Training addressed a lot of my hip flexor tightness, my low back & hamstring tightness, and some weakness in my low back and glutei.  Even though, I have been stretching for years…FT was different!  FT gets the whole chain of muscles to work together…you become stronger and more mobile that ever.  

BENEFITS OF DEEP SQUATTING

ANKLE MOBILITY

Limited ankle dorsiflexion range of motion is a common problem linked to a number of other issues in the body, including overpronation, bad posture, and runner’s knee. A loss of ankle mobility is caused by both inflexibility in the calf muscles and Achilles tendon, and stiffness in the joint. A proper squat, with the heels flat on the floor, requires good flexibility at the ankle.  Exercise for the feet and ankles is one of the most important things you can do to improve your body.  No one thinks about the feet…if the feet don’t work well…other parts of the body will suffer.

HIP STRENGTHENING

If you notice when you sit down that your knees move inward…you have weakness in you hips.  Learning to squat properly will make the hip move outward and strengthen the muscles of the hip and leg.  I see a lot of women with this pattern.

REDUCE BACK PAIN

Yes, even I thought at one time I would make my back worse by squatting…I was wrong!  Once I loosened up the hip flexors (thru FT) I could squat like I was a kid.  Freeing up the hip flexors allowing my pelvis some room to move into a squat.  So many muscles of the leg (front and back) are attached to and around the pelvis.  

GLUTE STRENGTH

If you sit on your butt all day at your job…then you most likely have weak glutei.  They can not be working if you are sitting. Squatting is excellent for the glute muscles.  Actually, you will have to pretty much go down more than hip level to really get into the glute.  The glute muscles are large muscles and help us perform many movements of the hip and legs.  We need strong glutei!

POSTURE

My favorite reason of all…make squatting a habit.  Squats help so many joints and muscles get stronger and more mobile that your posture will improve.  Good posture is everything!  Good posture is better balance, better movement, better health, strength and confidence.  Challenge yourself.

I hope someone became inspired or challenged today.  

I can help you move better and feel better.  Contact me for an assessment or to talk about what you may need.  Start the New Year off by getting to know your body and learning what it is capable of doing.

Have a great day!

S I Joint Pain

Sat Nov 14,2015

Low back pain? Hip pain? Sciatica?  These are probably the most common pain complaints out there.  I have seen figures where as much as 80% of the western population has some form of these pain issues.  Why?

There are many reasons: weight gain, muscle imbalance, poor posture, joint dysfunction, joint defects, injury, repetitive movement patterns, arthritis, lack of movement/exercise and the list goes on and on.  For me…a lot of my back issues are that pesky S I joint.  My S I joint will rotate out of position slightly…usually on the right side and here come the muscle tightness and/or that slight hip pain or numb-like feeling in my quad.  

The sacroiliac joint connects the sacrum with the pelvis on either side of the lower spine. It moves the forces of the upper body to the pelvis and legs.                                                                                                                    

  
The saccrum and S I joint (it’s all connected) has to hold all the weight from our upper body and transfer that weight to our pelvis and legs.  This is why posture is so important…when all that weight (force) is transfered…the pelvis, hips, legs and feet (heels) should be supporting the weight in a balanced manner.  If not well balanced…over time all kinds of mechanical and postural problems will occur.  Those problems progress without treatment.  

When the body works out of postion it creates stress on the joints, and excess tension on the muscles.  When these positions are repeated constantly…the constant stress on the joints and excessive muscular tension…lead to inflammation, bone spurs, spasms, tendinitis, ligament damage and more.  A pill, a shot, some rest will ease symptoms…but, the cause needs to addressed!  Learn how to correct posture problems and repeated poor movement patterns.

If you have any of these pain issues…address them.  I did 12 years ago.  I only did because I hurt so bad I believed I was not going to be able to be active much longer…I was only 45.  Thank goodness I did something about it….today I am pretty much pain free and can move freely…actually as good as I ever have.

It started with massage and chiropractic care.  Two years ago I added FOUNDATION TRAINING!  Foundation Training has been the ultimate treatment for me.  To be able to lengthen my posterior chain…then to strengthen those muscles while in a lengthened position has been eye opening!  This is what has been missing all my years of working out, training and competitive sports.  Not only that…Foundation Training is the ultimate core work.  I mean pelvic floor core work….the real deal!

Gotta go…fixing to get my walk, FT work and a little floor work in.  Then I’ll teach a little FT.

Have a great weekend folks!