(Post 87) Remember!!!

Remember...Not enough load and the tissue will become weak...Too much load and the tissue will break down...So we need to find the right amount, quantify it and then gradually modify it.

(Post 86) Therapeutic Exercise # 1

Training to lift properly with squats is the first strategy to strengthen the leg muscles and to increase range of motion at the ankles, knees and hips so we can protect our spinal discs from getting damaged.

Points to remember:

1. Keep your spine in neutral.

2. Sit back and do not bend your lower back.

3. Use your hips, knees and ankles to get you there.

(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!!!

(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.

(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.

(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.

(Post # 77) On Healing

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

--Albert Enstein

(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 http://www.ted.com/talks/view/id/229

(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 www.noigroup.com or www.optp.com

(Post # 73) According to Some of the Greatest Scientists, Here is What Works and What Doesn't for Back and Neck Pain.

According to Dr. Nachemson M.D., P.H.D. and his group of scientist (orthopedic- and neuro- surgeons, medical doctors, biomechanists, physical therapists, sociologists, psychologist, epidemiologists and economists) here is what their studies found:

NOT EFFECTIVE

1. There is no acceptable evidence on the efficacy of any form of fusion for back pain or instability.

2. There is no acceptable evidence on the efficacy of any form of decompression for degenerative lumbar disc disease or spinal stenosis.

3. There is no evidence on whether any form of surgery for degenerative lumbar disc disease is effective in returning patients to work.

4. There is strong evidence that bed rest is not effective for treating acute lower back pain.

5. There is no evidence on the effectiveness of ultrasound, heat, ice or short-wave diathermy for treating acute lower back pain.

EFFECTIVE

1. There is consistent evidence that exercise is effective in treating and preventing back and neck pain and dysfunction.

2. There is consistent evidence that advice on staying active is effective in treating and preventing back and neck pain.

3. There is evidence on anti-inflammatory medication for helping inflammation.

For doctors and therapists who want to read more on the subject read Neck and Back Pain, The Scientific Evidence of Causes, Diagnosis, and Treatment by Alf L. Nachemson and Egon Jonsson

(Post # 72) Are Smokers Smoking Their Spines?

Yes, smoking does create more than heart disease, lungs disease and cancer, it creates spinal pain and dysfunction as well.

Here is how smoking creates spinal problems:

1. It increases degenerative changes in the body.

2. It changes the pH of the spinal discs, thus deteriorating them from within.

3. It decreases blood flow and nutrition to the spine.

4. Decreases mineral content, therefore decreasing bone density in the vertebrae.

(Post # 71) Strong Life

Finish this sentence as many time as you need to and be as specific as you can...

I feel strong when I...

I feel weak when I...

Stop doing what weakens you and do more of what strengthens you; It does not matter if it is thinking, feeling or doing.

(Post # 70) Pain Cycle

Although this is a great pain cycle chart, it does not show the most common causes of pain and dysfunction which are:

1. Inactivity

2. Misuse

3. Over training

4. Poor training method

5. Poor posture

6. Poor diet

7. Stress

(Post # 69) On Breast Pain

Breast pain can be due to many possible causes such as:

1. Hormonal fluctuations from menstruation, pregnancy, puberty, menopause, and breastfeeding.

2. Fibrocystic breast disease, but pain is a very unusual symptom of breast cancer.

3. Cervical spine (neck)dysfunction.

4. Thoracic spine (rib cage) dysfunction.

...So what can you do?

1. Drink plenty of water and avoid sodas especially Coke and Pepsi.

2. Exercise everyday for 20 minutes, swimming is one of the best exercise for this condition, it helps to stimulate lymphatic drainage and blood flow.

3. Eat plenty of raw food such as fruits and vegetables.

4. Gently massage your breasts toward the armpits or get Lymphatic Massage Therapy.

(Post # 68) The Right Therapeutic Dosage

By far the most important strategy in getting better is learning how to identify and apply the right therapeutic dosage.

1. Quantity: We can always change the quantity depending on our physical response, adaptation, energy level and our rehab and/or training goals.
2. Frequency: We need to find the right amount of resting time between rehab and training sessions so we can properly rebuild, restore and recover.
3. Resistance: Weight and/or resistance should only be applied when we have complete control of our body weight in motion.
4. Level of difficulty : Avoid making the exercise more difficult without a good reason, meaningful plan and a purpose.
5. Environmental stability: When we introduce external or environmental instability to our rehab and training program, such as a balance board or stability ball, we stimulate our body's neuromuscular system and gain physical stability.
6. Speed: Speed should be the last progression unless we have very good reason to do otherwise.

Remember...Not enough load and the tissue will become weak...Too much load and the tissue will break down...So we need to find the right amount and quantify it.

(Post #67) On Headaches

Headaches can be triggered by:

1. Mechanical causes-- neck or jaw dysfunctions(TMJ).

2. Emotional causes--stress, toxic relationship, unsatisfied lifestyle, job, etc.

3. Chemical causes--poor nutrition, smoking, alcohol, etc.

4. Hormonal causes-- hormonal dis-balance.

So what can you do?

Ask yourself:

1. Am I getting enough aerobic exercise at least 5 days per week?... remember 220 minus your age x .8 for example: for me is 220 - 35 x .8 = 148 beats per minute or 24 beats per 10 seconds.

2. Am I eating enough proteins (fish, chicken and beans with rice), vegetables, fruits and clean water?

3. Am I sleeping and resting enough?

4. Am I keeping a good posture most of the time?

5. Am I interrupting the sitting I do, every 30 minutes?

6. Am I doing something about stress such as finding the activities or people that weaken me and getting rid of them?

If your answer is no to any of the questions above, then get started!!!.

If your answer is yes to all of these questions and you still have headaches...it is time to see a doctor.

(Post # 66) On Running

Running is a great way to:

1. Get cardiovascular exercise.

2. Get good brain chemicals.

3. Get rid of stress.

4. Get rid of pent-up energy so you can sleep better.

But it can be hard on our joints if you don't know how to run correctly...so how can we get all of these benefits and minimize the impact and micro trauma?

1. Train your body with multi-directional lunges.

2. Train your glutes and leg muscles with squats.

3. Train your trunk muscles "core" with planks.

4. Floss your sciatic nerves.

5. Warm up with a speed walk right before your run.

6. When running visualize yourself running in the sand trying not to leave deep marks on the sand, in other words learn to decelerate your body when your foot enters the ground.

7. Find a safe place and run backwards and side to side as a cool down

8. And finally stretch all your muscles, but do it in a functional way.

(Post # 65) What Is Sitting Doing To Us?

What is sitting doing to us?

1. It turns off most of the abdominal muscles.

2. It over works the back muscles (when posture is controlled otherwise it just stresses the spine).

3. It over stretches the spinal ligaments.

4. It stresses the back portion of the spinal discs.

5. It shortens the very popular Psoas muscle.

6. It shortens the hamstring muscles.

7. It shortens the calf muscles.

8. It reduces blood circulation by restricting the vessels in the groin area.

9. It slows down lymph flow by restricting lymph nodes and vessels in the groin area.

10. It stresses the neck by making it more difficult to keep our neck in neutral.

etc...etc...etc...etc...etc...etc...

So what do we do?

1. Interrupt sitting as much as possible, at least every 30 minutes by stretching or walking for a few seconds.

2. Work standing up as much as possible. If you think this is unrealistic think of the cashiers at Publix or nurses, who are on their feet all day.

3. Change posture as often as possible or at least every 30 minutes.

4. Walk every day for at least 20 minutes.

5. Try sitting on a ball... is great for posture, but remember your hips must be higher than your knees, so get the right size ball (I like gimmic plus, which you can order from www.optp.com).

(Post # 64) Great Times Are Coming !!!

Science, economics, good physicians, therapist and trainers combined with an huge numbers of suffering patients are helping to move physical rehabilitation, medicine and health forward into a system where:

1. Entertaining the patient while nature takes its course is not acceptable.

2. Where machines that plug into the wall acting as flashy placebos will not longer be the treatment of choice but will be replaced by active treatment such as therapeutic exercises, aerobic exercise combined with healthier eating habits.

3. Where treatment begins with education and is followed by encouragement.

I hope that the closing of so many rehabilitation practice around the country in the last few months will encourage practitioners to move away from endless passive treatments to an active, education, encouragement based practice where everyone benefits.

(Post # 63) The 8 Rs of Healing

In order to be successful in rehabilitating and training our bodies, we need to follow a simple but often ignored approach which consist of the 8Rs:

1.Recognize the source.
2.Remove the cause.
3.Repair the tissue.
4.Restore the function.
5.Re-educate the neuromuscular system.
6.Rebuild the whole body.
7.Re-train for specific sports, task or goal(s).
8.Rest the body and tissues through active rest such as walking, biking or swimming.

(Post # 62) The Role of Aerobic Exercise in Back Rehabilitation

It is well known that aerobic exercise is great for our cardiovascular system, but there is also a great amount of evidence supporting the role of aerobic exercise in rehabilitation of back pain and dysfunction(Juker at al., 1998).

Most of the studies done by Nutter 1988, McGill 1998, Suni 1998 and others show that:

1. Fast walking with arm swing is one of the best strategies to create endurance for the back muscles and therefore a great tool for rehabilitation and prevention of back pain and dysfunction.

2. Slow walk without arm swing tends to aggravate back pain and dysfunction.

(Post # 61) Strength Training vs. Endurance Training for Back Pain and Dysfunction

Although increasing back muscle strength is a popular objective of low back rehabilitation, studies have not been able to support this concept.

Studies of Leino (1987), Biering-Sorensen (1984), Holmstrom and Moritz (1992) and others demonstrate that:

1. No type of back muscles strength training can be preventative or curative for lower back injuries.

2. Most people have back muscle strength but hip and leg muscles weakness, this is why most people lift with their back muscles thus damaging their spinal discs.

3. Creating back endurance is the only training that when combined with hip strength, power and flexibility plus good posture and right lifting mechanics, is effective in treating and preventing back pain and dysfunction.

(Post # 60) Two Ways To Floss The Sciatic Nerve

(Post # 58) How Many Muscles and Joints are Being Activated and/or Mobilized?

(Post # 57) Knowledge vs Wisdom

What is the difference between knowledge and wisdom?

Knowledge is information which can be relatively correct or incorrect.

Wisdom in the other hand is the integration of information, experience and logic.

(Post # 55) Knee vs Ankle Dysfunctions

See if you can answer these questions...

Why is it that knee surgeries are so much more common than ankle surgeries?

Doesn't the ankle hold more body weight than the knee?

Isn't the ankle joint smaller than the knee joint?

Isn't the ankle one of the first joints to get the stress that comes from gravity and ground forces?

How often have you heard people getting ankle replacements?


I need everyone to participate and send me your answers at backtofunction@gmail.com

(Post # 54) Back Pain

Guidelines for treating your back pain:

1. Exercise daily.
2. Exercise should not increase back pain.
3. Walk every day for at least 20 minutes.
4. Reduce the amount of sitting a much as possible.
5. When sitting change posture every 20 minutes.
6. Avoid full spine bending for the first hour after rising from bed.
7. More repetition of less demanding exercises will enhance endurance and strength.
8. No method of exercises fits all individuals.
9. Be patient and stick with the program.
10. Remember to lift properly, by bending hips and knee and not the back.

(Post # 51) On Your Bones... Ready?... Go!

Traditionalists will tell you to:

• Take Calcium, Tums will do.
• Do exercise, any will do.
• Take hormones. Horse urine? or wild yam? any will do.
• When all fails take Fosamax.

...and you may ask...

What about tums and indigestion?

What about hormones and cancer and heart disease?

What about Fosamax and osteonecrosis (bones that are dying and rotting) ?

...and they say...

• only a small percent get those side effects.
• if they happen we will deal with that later.

So I am going to ask you...

1. Are you walking at least 20 minutes every day?
2. Are you doing three dimensional, multi-directional, against gravity, free from any artificial stability exercises?
3. Are you eating a balanced diet of healthy proteins, whole grains, organic vegetables and fruits?
4. Are you avoiding refined foods, sugars and sodas?

If yes, great!

If not, let's get started!!!!

(Post # 50) The Last Straw That Broke His Back

(Post # 49) Protect Your Discs

(Post # 48) Just a Thought

It is Important to know what you are doing

but it is more important to do what you know.

(Post # 47) Pelvic Floor Dysfunction

Pelvic floor dysfunction is a very common problem affecting 1 in 4 women.

Between pregnancy, childbirth, hormones, inactivity, and too much uninterrupted sitting (at the desk, computer, driving, reading, etc.) I predict this already high percentage of women getting the dysfunction is going to get much higher in the coming years.

Symptoms vary but the most common are:

• Bladder incontinence
• Bowel incontinence
• Sexual dysfunction (lack of feeling or sensation)
• Pelvic floor pain

The traditional way tells us to Squeeze!...Squeeze!...Squeeze!

I believe this approach is very limited at best.

What can you do to treat or prevent this problem?

In order to stimulate, strengthen and give endurance to the pelvic floor muscles you need to:

1. Lunge in every direction (front, back, sideways, front diagonal and back diagonal) x 20 every day
   
2. Squat with different foot position (feet together, feet 1 foot apart, 2 feet apart) x 20 every day
   
3. Walk 20 minutes every day
   
4. Only then will Kegel exercises (contract the pelvic floor muscles and hold 4 seconds x 20) will be effective.

(Post # 46) More on Exercise and Breast Health

Physiological Effects of Exercise on Breast Cancer Risk

• Decreased Lifetime Exposure to Endogenous Estrogen
• Decreased Number of Menstruations/Ovulations
• Decreased Level of Ovarian Estrogen Production
• Decreased Levels of Endogenous Estrogen in Blood
• Less Conversion of Androgen to Estrogen in Fat Cells
• Decreased Breast Density
• Risk Four Times Lower with Less Breast Density
• Increased Immune Function
• Increased Natural Killer Cells Fight Tumor Initiation

--American College of Sports Medicine

(Post # 45) Alcohol and Breast Health

Breast Cancer Risk
(1 drink = 5 oz. wine, 1.5 oz. hard liquor, 12 oz. beer)
• 1 drink per day = 11 percent increased risk
• 2 drinks per day = 24 percent increased risk
• 3 drinks per day = 40 percent increased risk

Effect of Alcohol on Breast Cancer Risk
• Increases blood triglyceride levels
• Increases estrogen levels in blood circulation
• Increases liver detoxification of toxins in alcohol
• Decreases liver’s processing of excess estrogen in blood
• Causes long-term liver damage Prevents liver from
removing excess estrogen from blood
• Decreases immune function
• Increases blood levels of carcinogen acetaldehyde
• Decreases absorption of cancer-fighting nutrients
• Decreases antioxidant activity in the blood
• Can increase weight gain through excess calories
• Higher body fat increases breast cancer risk

--American College of Sports Medicine, Certify News

(Post # 43) Just a Thought

Don't ever let a miserable moment go to waste!

We can always learn from it.

(Post # 42) Myths and the Problems they Cause # 3

Myth #3: Stretching before exercising will prevent sports injuries.

After studying the work of Dr Siff and Dr McGill, both professors of biomechanics , I realized I was not alone in believing how wrong this common misconception is.

If you were a sculptor trying to give shape to a piece of clay, metal or glass, you would first warm it up or melt it, otherwise it could crack and brake when you tried to bend it. Well, the body is no different.

These are steps I recommend for a safe and effective work out:

1. Before playing sports or doing exercises, you need to warm up for 5 minutes with any of the following: Gentle progressive fast walks, mini squats, short lunge matrix or any exercises that would increase you heart rate and circulation.
2. After the warm-up you are now ready to do your sport or exercise routine.
3. After you finish, you need to slow down with a gentle 5 minutes walk, run, or lunge matrix.
4. Only after you have finish your slow down, should you stretch or mobilize your body as a cool down.

(Post # 41) 13,000 Yoga Related Injuries

According to the Consumer Product Safety Commission there were over 13,000 Americans treated in an emergency room or doctor's office for yoga-related injuries in the last three years.

All these injuries are thought to be caused by specific yoga poses, lack of preparation, age, and/or unqualified instructors.

I believe that some of these factors may contribute to these injuries, but I also believe that the problem is caused by not asking the right questions:

Why am I stretching?

How do I know I need flexibility rather than stability?

If I have loose or unstable joints, would yoga help me or hurt me?

Can too much yoga create so much flexibility that it becomes instability?

I am posing these questions because I believe yoga can be very beneficial for the right person, for the right reason, when combined with the right amount of stability training and with the right the instructor.

(Post # 40) Wisdom from Pooh Bear

Pooh: Oh bother! Why am I sitting on this tree stump trying to make my leg go straight with Piglet hanging onto my ankle?

Owl: So Rabbit and I can calculate how strong your leg is.

Rabbit: Extending a Piglet twenty times means you have a strong leg for a bear.

Piglet: It is hard to hang on. I hope I don't fall off when you make your leg go fast.

Eeyore: This all looks very boring to me.

Pooh: But this is not what the leg of a Pooh Bear does.

Owl: And what, may I ask, do you mean by that?

Pooh: Well, the leg of a Pooh Bear likes to balance while reaching for a jar of honey, likes to squat down to play sticks with Piglet, likes to lunge back during tug-a-war with Eeyore, likes to climb the three steps to visit with Owl, likes to jump over logs in the forest with Tigger and likes to play hop games with Rabbit.

Tigger: Oh, thank you, Pooh. I like jumping with you, too...that's what Tiggers do best, you know.

Owl: May be if Piglet lets go of your ankle and you get up off the slump we can see what the leg of a Pooh Bear can do.

Rabbit: But there will be nothing to calculate, nothing to count, nothing to time, nothing to measure.

Pooh: It seems if you let my leg do what it likes, you could measure it while it likes what it does.

Tigger: You mean like jumping with me, hopping with Rabbit, tugging on Eeyore and squatting with Piglet?

Eeyore: Everyone is always tugging on my tail.

Pooh: and specially balancing while reaching for a jar of honey...just the thought of all this makes me very hungry, indeed.

Owl: Maybe there is a way to measure all the things your leg likes to do. I really enjoy it when you climb up the steps into the tree to visit me...maybe next time we can count the steps.

Rabbit: I would like to see how far and how fast we can jump together...that's what we do best, you know.

Eeyore: I'll bet you will want to lunge as far as you can to see how far back you can pull me by my tail.

Pooh: I wonder how long I can balance and how far I can reach for a jar of honey?

Rabbit: It seems like there is going to be a lot of things to measure if we are going to measure all the things the leg of a Pooh Bear likes to do.

Piglet: But what am I going to do now that I am not hanging onto the ankle of a Pooh Bear?

Pooh: Oh, Piglet, now you can hang onto the hand of a Pooh Bear and the rest of your friends and join in on all the fun.

--Gary Gray.

(Post # 39) Understanding The Mechanics of Pain

There are four ways that pain can be activated:

• Normal stress on abnormal tissue: Example: Walking (normal stress) with a degenerated knee (abnormal tissue).
• Abnormal stress on normal tissue: Example: Healthy person (normal tissue) who sits with a slouched posture (abnormal stress).
• Abnormal stress on abnormal tissue: Example: Sleeping on stomach (abnormal stress) with a pinched nerve in the neck (abnormal tissue).
• Chemical stress: Inflammation, infection or trauma.

(Post # 38) Are You In Balance?

Are you flexible?

Are you stable?

Are you strong?

Are you fast?

Do you have endurance?


I am not talking physically... I am talking emotionally.

(Post # 37) Some Times Provoking Transformation Is The Best Help We Can Give

A man found a butterfly cocoon. One day a small opening appeared and the man watched the butterfly as it struggled to force its body through the small hole. It appeared that it had gotten as far as it could and could go no farther. The man decided to help the butterfly, so he got a pair of scissors and snipped off the remanding bit of the cocoon.The butterfly then emerged easily, but with a swollen body and tiny, shriveled wings. The man continued to watch the butterfly, expecting that at any moment the wings would enlarge and expand to be able to support the body, which would contract in time.

Neither happened. In fact, the butterfly spent the rest of its life crawling around with a swollen body and shivered wings, never able to fly.

What the man had not understood was that the restricting cocoon and the struggle required for the butterfly to get through the tiny opening were nature's way of forcing fluid from the body of the butterfly into its wings so that it would be ready for flight once it achieved freedom from the cocoon.

Some struggles are exactly what we need in our life. If nature allowed us to go through life without any obstacles, it would cripple us. We would not be as strong as we might otherwise be.

And we could never fly...

-Author unknown

(Post # 36) Simple

"Any intelligent fool can make things bigger and more complex.
It takes a touch of genius...to move in the opposite direction."
-Albert Einstein

I would like to suggest an alternative to those who are suffering with simple back pain (pain that is less than 8 weeks):

• Walk every day for at least 20 minutes.


• Move around and gently stretch 1 minute for every 30 minutes of sitting.


• Change posture within a neutral position.


• When working, try changing position as often as possible.

• When lifting, get your pelvis close to the object first and then lift.

• If the above is not enough, find a good therapist or trainer who would teach you the right type of exercises.

(Post # 35) Myths and the Problems they Cause

There are two main exercises that are often prescribed for lower back pain and dysfunctions: sit ups and back extensions. They're both recommended on the assumption that back pain is caused by weak muscles.

Although weak trunk muscles are part of the problem and sit ups and back extension exercises do strengthens some of the trunk muscles, they're also the most destructive exercises for the spinal disc.

Just look at this chart to see how much excessive load there is on the spinal disc.

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.


Let others know about this blog and let me know what you think at backtofunction@gmail.com or write a comment on the box.

(Post # 34 ) On Walking

Walking is the most underrated treatment for lower back pain and its dysfunctions. With every step we take, the lower spine goes from a neutral position into a mild extension movement. This causes the spinal disc to be mobilized into its natural position, where it gets hydrated with water and nutrients and where the spinal load gets evenly distributed.