At any given time 31 million Americans are seeking professional help for low back pain. Many of these pain sufferers turn to medication, injections and eventually surgery to alleviate their pain. Most back pain is caused by muscular imbalances, muscular weakness, poor posture and poor movement habits. Most back pain can be managed changing and improving ones musculature and habits. It is a FACT medicine, and injections change nothing!
Piriformis Syndrome (buttock pain), Sciatica (back & leg), and Myofascial Pain are common conditions which produce low back, buttocks or radiating leg pain. Low back or buttock pain often results from the piriformis muscle compressing your sciatic nerve, the longest nerve in the human body. Pressure on the sciatic nerve can produce severe pain and discomfort radiating down the leg and up through the buttocks to the lower back. Pain that radiates down the leg is commonly called Sciatica. A common cause of Sciatica is Piriformis Syndrome. I have had this condition myself for many years. I still get a flare up now and then…mostly tightness, but I now keep all my back issues managed.
How did I conquer my back pain? Foundation Training! Foundation training will will help anyone improve their posture, Correct muscular imbalances, stretch and strengthen the posterior chain, and change your movement patterns. That’s all four of the above mentioned causes….all 4.
A tight piriformis is as common as a cold! If you have been diagnosed with sciatica your piriformis has to be addressed. The injections and pain pills you are taking for relief are not Stretching or releasing the piriformis. The drugs are not addressing your gluteal muscles. The medication is not addressing your posture or movement patterns. Foundation Training will do all the above.
Contact me today for an Assesment. Have a great day!
The POSTERIOR CHAIN is a group of muscles consisting predominantly of tendons and ligaments on the posterior of the body. Examples of these muscles include the biceps femoris, gluteus maximus, erector spinae muscle group, trapezius, and posterior deltoids.
The hard core truth is…this group of muscles are responsible for simple movement such as sitting and standing…to elite athletic movements. Take a look at some of the important muscles and what they do.
Multifidus (spine support)
Erector Spinae (back and spinal extension)
Gluteal Muscles (hip extensors, femoral rotation)
Hamstring Muscles (hip extension, knee flexion)
Gastrocnemius or Calf (plantar flexes ankle, knee flexion)
External Obliques (back and spine support, in tandem with anterior core)
Now think about the multitude of exercises and movements, in and out of the box, that rely upon these muscles (not to mention hip extension in general). It’s safe to say that the health of your posterior chain not only affects your athletic prowess—but your ability to move.
You do not need to know the names of these muscles and/or their actions. What you do need to know is:If you have back pain, tight muscles, poor posture, hump in the back, or lots of other postural issues learn FOUNDATION TRAINING!
FOUNDATION TRAINING directly addresses these posterior chain muscle groups. You can stand up again, your can re-learn better movement patterns, you can conquer back pain, and you can feel better.
FOUNDATION TRAINING is easy to learn and inexpensive. Just a little a day will keep back pain away.
How many of us have done something as simple as bending over to pick something up…then on the way up the big catch in the back happens? Now, as the day progresses we slowly get tighter, stiffer, sometimes we can not even take a deep breath because of the pain. When a “back attack” happens it is absolutely miserable!! I have been there myself…the older I got the more often the “back attack” would happen. No matter how hard I tried to be careful about every 3 months…”back attack”! Sometimes, it would take two weeks for me to be able to straighten up again and be somewhat normal.
Sudden onset of muscle spasm in the low back is surprisingly common. In fact, approximately eight out of 10 adults will experience it at some point during their lives.
What are muscle spasms?
Muscle spasms are involuntary, spontaneous contractions of a muscle. Although “back attacks” seem to occur out of the blue, the movement that triggers the incident is generally preceded by a series of small strains to the structures of the spine that develops slowly, over time. Once injured, inflammation sets in. This, in turn, sensitizes the nerves, causing the muscle/s to contract and spasm. The pain can be quite debilitating!
Treatment for “back attacks”…ice as soon as possible. This will help cut down inflammation. Ice for only maybe 10-12 minutest every 2-4 hours for the first day or two.
After the first 24-48 hours apply moist heat. I like an ice treatment immediately followed by a heat treatment. The heat will help muscle to relax. I also like to do an Epsom salt soak followed by gentle stretching since the muscles should be relaxed after the soak.
How to PREVENT BACK ATTACKS!
There is only one way… The back has got to be stretched and strengthen!
“Back attacks”, in most cases happen from weak musculature and weak core muscles…period! Do Not run to the gym and start doing crunches or lifting weights! Your body is not prepared for that as of now.
FOUNDATION TRAINING is the answer. I know what I am talking about. FOUNDATION TRAINING is designed to target the posterior muscles and the core. This is the key to having a healthy back…this is a fact! I have not had a “back attack” in 2 years…that’s how long I have practiced FOUNDATION TRAINING!
Do something different. If you really want to end back pain…learn FOUNDATION TRAINING! Stretch and strengthen the muscles that are in charge of back duty…the muscles that keep us upright…the muscles that protect our spine. FOUNDATION TRAINING works!
Contact me if you are ready to end your back pain and learn how to take care of your back.
January is in the books…that was fast!
Let’s talk a little foam rolling. Last week I showed you some self myofascial techniques to implement into your fitness routine. Today, I will spend a little more time on this because it is important.
The soreness in your body is there for a reason. You can have soreness from overuse, performing a new activity, muscles weakness, misalignment in the body, even from sitting to much.
I use the foam roller or tennis ball most everyday. It helps to get the tension out of a particular area so that I can move better. I know my body pretty well…this is key! I understand how my body feels, how it is moving and what it needs to feel better. If people were more aware of their body and how it was moving on a daily basis….they would be feeling so much better.
The picture above is a foam roller and some of the benefits from rolling on a regular basis. You can get one of these at a sports store Target or Walmart.
There are also a variety of foam rollers. I suggest start with this type of roller before purchasing the type with grooves and knobs on them.
Happy Friday people!!!
It’s that busy time of year…between work, shopping, decorating and extra cooking our back pain may flare up. Anytime back pain raises it’s ugly head reach for the ice pack.
Low back pain (LBP) can strike at any time or place, often when we least expect it. There are “self-help” approaches that can be of great benefit, but many of these approaches can fail, or worse, irritate the condition. Here are some “do’s and don’ts” when self-managing low back pain!
Ice vs. Heat? Typically, people are almost always confused about which is better, ice or heat? This decision can be significantly helpful or hurtful, depending on the case. Generally, “ice is nice,” as it vasoconstricts and pushes out inflammation or swelling, which usually feels relieving and helpful even though the initial “shock” of ice may not be too appealing to most of us! This is probably why MOST people will wrongly choose heat as their initial course of self-care. This is usually wrong because heat vasodilates, which draws blood into the injured area that is already inflamed and swollen, thus adding more fluid to the injured area — sort of like throwing gas on a fire! Heat may feel good initially, but often soon after, increased pain intensity and frequency may occur. When LBP is chronic or NOT new / acute, heat can be very helpful, as it relaxes muscles and improves movement by reducing stiffness (but never use heat more than 20 minutes per hour). Also, moist heat is better than dry heat…say, a heating pad.
The biggest mistake about the use of heat is leaving it on too long – some people even burn themselves with a heating pad they’ve left on for hours of continuous use – sometimes overnight (PLEASE DON’T DO THAT!). When using ice, there are MANY ways one can apply it. If you only have 5-10 minutes, that is better than nothing! However, an ideal approach is to apply the ice pack or bag as follows: On 15 min. / off 15 min. / on 15 min. / off 15 min. / on 15 minutes (total time: 1:15 hr). The “off 15 minutes” helps the area to warm up by allowing the blood to come back into the low back area, which avoids frost bite and sets up a pump-like action. Even better is an approach called “CONTRAST THERAPY” where we start and end with ice and use heat in between as follows: ICE 10 minutes / HEAT 5 min. / ICE 10 min. / HEAT 5 min. / ICE 10 min. (total time: 40 minutes). This approach creates a stronger pump-like or “push-pull” action that pushes out fluids/inflammation (with ice) followed by pulling in fluids (with heat). Both approaches are effective! If you ever feel worse after icing, PLEASE STOP AND CONTACT US, as you may have a unique case or situation.
As for how active to be…that will vary between individuals. Do take care and not over do it. The worst course of action is to get in the easy chair and do nothing. “Motion is lotion”. Movement is good. If you happen to know FOUNDATION TRAINING some decompression breathing would be very beneficial! Some gentle Founders would do wonders also. Of course, you would have to know how to perform the exercises correctly. Listen to your body….don’t let back pain get you down for the holidays!
Give a gift of FOUNDATION TRAINING for Christmas. You could change someone’s life.
Sun Nov 3rd,
I am up way to early… Forgot the time changed. I haven’t written anything in a few days. Kind of in a weird place right now. Lots of changes going on, feeling frustrated and un-motivated. Not liking things right now. Got just keep putting one foot in front of the other…
I’ll talk about Foundation Training today. I’ll keep talking about it until I can get it really going here in Jackson, Ms. As I have stated in the past Foundation Training is the absolute best program to practice to stretch and strengthen your posterior chain (muscles on the back side of your body). Most of the population does not realize how short and weak these posterior muscles have become over the years. All this tightness and weakness leads to muscle imbalance, back pain, tight hip flexors, tight hamstrings etc. All the tight muscle issues lead to bone/joint issues….tight muscles pull on our bones.
Foundation Training is affordable, can be done anytime anywhere, and it is just plain works!
I do it pretty much everyday. I do it w/ my clients and I do it on my own. If I start getting tight muscles in my back at work…I just get up and do a pose…RELIEF! I’m gonna do several exercise this morning before I go play golf….maybe 15 minutes of it. My whole posterior chain will be stretched out…now my back will be ready to end my golf swing!
If you have back pain- you need Foundation Training
If you have poor posture- you need Foundation Training
If you are struggling with balance- you need Foundation Training
If you are an athlete- Foundation Training needs to be added to your training routine.
If you are a senior- you definitely need Foundation Training
EVERYONE will benefit from using Foundation Training
I’m fixing to post a few pics of fellow FT Instructors teaching. These instructors are all over the world. I am the only one in Mississippi. Take a look, do something that will work and make you feel better.