Saturday, March 29, 2008

(Post 85) Common Mistake # 7

We all know lifting with our back instead of lifting with our legs hurts the lower back, but do you know why?

Here are some of the reasons:

1. Bending the lower back creates massive compressive forces to the spinal discs from the contraction of the back muscles.

2. Flexing the lower back forwards pushes the nucleus of the spinal discs backwards into the spinal cord and nerve roots.

3. Whatever you are lifting, multiply the load by 15, that is the amount of pressure that will compress your spinal discs, and that is not taking in consideration your upper body weight which adds to the compression.

I will be in Spain...I will be back soon!!!

Friday, March 28, 2008

(Post 84) Common Mistake # 6

After treating and training people with neuromuscular pain and dysfunction for over 12 years, I can honestly say that if some one does not stop sleeping on their stomach, treatments and training will be at best a waste of time... So if you sleep on your stomach, you need to re-train and remind yourself to sleep on your back and sides so you do not develop neck pain and dysfunction.

Tuesday, March 25, 2008

(Post # 83) Common Mistake # 5

This exercise is often done incorrectly, but when done properly with...

1. Back in neutral.

2. Without arching.

3. With pelvis even.

4. Without hiking or drooping a hip

...Is a very useful exercise when treating pain and dysfunction.

(Post # 82) Common Mistake # 4

While this exercise may give short term relief for back pain, it is at the expense of the stability and integrity of the spine and spinal discs.

(Post # 81) Common Mistake # 3

Although this exercise may strengthen core muscles, it does it at a very high cost to the spinal discs, even more so than sit ups.

(Post # 80) Common Mistake # 2

This is a very popular exercise that is often recommended for people with back pain. What most people do not know is that there is plenty of evidence against it. It makes backs more unstable by stretching the spinal ligaments and disc displacements protrude farther into the spinal canal by squeezing the front of the disc therefore pushing the nucleus backward where the spinal cord and nerve roots are.

(Post # 79) Common Mistake # 1

According to the studies on spinal disc pressure by Dr. Nachemson, there is 210% of your body weight of pressure into the spinal disc with sit ups, and 180% of your body weight of pressure with back extension.

For example: If your weight is 150 pounds and you do a sit-up, you are putting 330 pounds of pressure on your spinal discs per repetition, in other words, this is a very effective exercise to rupture a disc.

Monday, March 24, 2008

(Post # 78) Elbow Pain & Dysfunction

Tennis elbow and golfers elbow are terms used to describe inflammation or degeneration of the tendons of muscles that go from the elbow into the fingers.

Most of the time these tendons get injured or irritated by using the wrong tennis racquet, by typing without enough rest in between or by misuse through poor training. An example may be going from little use to excessive use, such as in a heavy tennis match or golf game.

So what do we do?

1. Train all the muscles of the upper body including the fingers with stability, mobility, strength and endurance exercises.

2. Mobilize all the joints of the body specially the ones of the shoulders, arms, hands and fingers.

3. Warm up before every training, game or activity.

4. Cool down after every exercises or training sessions.

5. Take frequent rest between typing, training or game sessions.

Saturday, March 22, 2008

(Post # 77) On Healing

Problems cannot be solved by the level of awareness that created them.

--Albert Enstein

Saturday, March 15, 2008

(Post # 76) The Mind- Body-Environment Connection

Not long ago when some of us talked about the mind - body connection we were not only looked as very creative but also very confused.
Today with the advances of neuro-science and functional MRI the evidence for this connection is clear, but I believe we need to take this concept a step further and realize that the environment is our extended body, and that there is not separation between our mind, body and the environment.

When we can understand that our thoughts are recycled information, and that our bodies are recycled environment (water, food and air), and that our environment is recycled universe, we can then see how when we contaminate our environment we contaminate our food, and when we contaminate our food we contaminate our body, and when we contaminate our body we contaminate our mind, and when we contaminate our mind we pollute everything.

When we can see that our personal wellbeing depends on the wellbeing of our mind, body and environment, we will then have a more holistic view and take care of all three.

To see a great video on a similar subject click

Thursday, March 13, 2008

(Post # 75) Complex Simplicity

I believe this chart shows very important interconnected factors that have the potential to influence our body. Unfortunately they are often ignored but are essential when treating and training our pain and dysfunction.

(Post # 74 ) A Must Read for Anyone in Chronic Pain

This is one of my favorite book on self pain management by David Butler and Dr. Lorimer Moseley, written in a very simple and comprehensive way for anyone in pain.
To order go to or