Viewing entries tagged
low back pain

Why getting that MRI won't help you get any better.

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Why getting that MRI won't help you get any better.

MRIs can be very good at detecting certain “problems” in and around the spine. MRI demonstrated high sensitivity for spinal soft tissue injuries. However, MRI showed a definite trend to overestimate interspinous ligament, intervertebral disc, and paraspinal muscle injuries [6].

Don’t get too wrapped up in googling the vocab words above. Here’s part of the problem with the above information. If the doctor is trying to appease the patient by ordering the MRI or the patient has demanded one, they will find something.

Whether that something is the actual problem is another discussion completely.

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The best guide to rehabbing injuries.

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The best guide to rehabbing injuries.

At some point you are going to deal some sort of an injury. Maybe you are already have. Maybe you are dealing with something right now.

I am going to walk you through some different ideas as you approach different scenarios or pain and rehabbing injuries.

There are going to be 6 parts to this post, with each part having its own video.

  1. General guidelines for rehabbing injuries.

  2. Post surgery.

  3. Your post-surgery home exercise program.

  4. Chronic pain.

  5. The idea of layers. Fixing one problem often reveals another one.

  6. Modify your approach to sets and reps.

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5 best strategies to manage low back pain.

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5 best strategies to manage low back pain.

Low back pain (LBP) is common. Way too common. Treating it is difficult as there are often many factors contributing to your pain. The strategies I am going to share are meant to improve your situation. At worst, they should do nothing, meaning they will not make it worse.

All of the strategies will have multiple videos to help guide you through the process. These are strategies I have used with both clients and patients to not just manage, but ultimately resolve their LBP.

I am going to go over each in more detail, but the 5 strategies are:

  1. Supine deloading - I will also share how to deload in sitting and standing

  2. Core stabilization - it’s not so much what you do but HOW you do it

  3. Glute exercises - in general, when the glutes are strong there are less issues with the knees and low back

  4. Hip mobility - when the hips are tight, there tends to be more movement through the low back to compensate

  5. Hip hinge - poor awareness and understanding of how to properly bend at the hips will routinely flare up the back

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Lat stretch tutorial. [video]

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Lat stretch tutorial. [video]

Low back tightness is common. Feeling some tightness in the low back is not uncommon. The reasons why the back can be tight are numerous. Most do not even involve the low back itself.

Other problems in the body (weakness, tightness and poor mechanics when moving) tend to manifest as low back pain. Sneaky sneaky.

Because of this, stretching the low back directly is often not the solution.

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Do not let tight ankles ruin a good time. [video]

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Do not let tight ankles ruin a good time. [video]

Don’t just start running. At some juncture, people realize they need to exercise. Or maybe they used to and they want to get back into it. They grab their favorite shoes and go for a run. Sounds harmless, right?

Wrong!

Don’t just start jumping. Maybe you were never much of a runner. You decide to join a gym. Or maybe you already belong to a gym but visit it “occasionally”. You think about taking some strength training class the gym offers.

It’s day one and you are squatting, lunging, pushuping and jumping more than you have in months. You feel like a dish rag when you are done. You are on your way, right?

Wrong!

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Core stabilization tutorial. [video]

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Core stabilization tutorial. [video]

LBP is complex. No one thing is going to resolve your back pain so stop looking for it. If you truly want to resolve your pain, you will have to tackle this on multiple levels. This means you will have to:

  • strengthen some areas

  • stretch others

  • change how you sit

  • change how you move

  • change how you lift

  • change how you bend

  • spend time focusing on movements that you have been doing for a long time and routinely do not think about

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How to dominate the holidays. Part 2. [9 videos]

Let’s keep the holiday train rolling along. In Part 1, we discussed just getting moving more using dynamic warm-ups.

In Part 2, we are going to look at a bunch of different stretches that you can utilize to avoid ending up a complete ball of stress and knots come January.

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Spiderman hip stretch (video)

This is an excellent movement for mobilizing and stretching the hips. Start with the first position and progress to the others as needed. Remember, focus on a mild-to-moderate intensity in the hip and glute area when performing these. Start in a pushup position. Bring one leg forward to the outside of the arm. In the second video, bend the elbow and try to get it as close to the floor as you can. In the third video, rotate the arm up towards the ceiling. Make sure to rotate the body, not just the arm. One way to help do this is to keep your eyes on your hand. The arm should not travel where the eyes cannot follow it.

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How to train around PAIN.

The fact of the matter is, pain can bring each one of these situations to a grinding halt. Even worse, if the pain is left unchecked it usually gets worse and can even cause pain in different parts of the body.

It is not uncommon for a right ankle or knee issue to cause pain in the low back or the opposite hip and knee. I will explain how at a later date. The short answer as to how this happens is that everything is connected. 

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