ExerCare
ExerCare

Lower Back Pain

 

ExerCare

 

Exercise to relieve & prevent lower back pain

 

Based on Dr Stuart McGill - valid and reliable evidenced research and application

 

 

 

ExerCare  Personal Training specialises in helping with Lower Back Pain. (LBP)

 

Lower back pain is a treatable, preventable, manageable condition.

 

About 8 in 10 people have one or more bouts of low back pain. In most cases, it is not due to a serious disease or serious injury.

The majority of problems (95%) are from sprains and strains from over stretching due to incorrect posture, lifting, twisting and overuse in activity. The exact cause of the pain is not always clear. This is called nonspecific lower back pain.

 

The usual advice is to keep active, and do normal activities as much as possible. In most cases, the pain disappears within six weeks but may come back (recur) from time to time. We always recommend visiting the doctor for a diagnosis.

 

The mast of a tall ship requires ropes for support.(Tent poles must have guy ropes) - The spine must have strong and flexible muscles, ligaments, tendons, and tissue for its functions.

 

We help you manage back pain through a full range of exercises to increase mobility, stability and endurance to support the back. At the same time keeping all joints and bones as healthy as possible, with appropriate exercise patterns.

 

Lower back problems are often associated with an imbalance of strength and flexibility of the back and abdominal muscle groups. The abdominals are weak combined with chronically tight erector muscles of the low back.

A training program that includes consistent abdominal strengthening as well as flexibility training for the lower back is recommended.

 

Correct posture alignment is often an issues to address regarding standing and moving.

 

We offer a holistic approach including nutrition and helpful mind sets. (Cognitive Behavioural Therapy may be helpful to consider beliefs, expectations and changes in daily activities). Major modifiable risk factors are stress, fear, feelings of helplessness, catastrophising, negative attitudes and enduring memory of pain)

 

Stress relief and relaxation through exercise often help to reduce pain.

 

Healthy Lifestyle changes are often fundamental to the reduction of lower back pain.

 

Activities for daily life (ADL's) are recommended.

 

Excess body weight, smoking, and decreased physical activity are all high risk factors for Lower back pain. 

 

We will work with doctors and physiotherapist to get you the best resuts.

 

Whereas physiotherapist often focus on a limited area, we offer a whole body approach.

 

Low/non impact exercise will be the initial approach, without over stretching.

 

ExerCare aim for sustainable progresive Lower back pain relief into the long term.

 

Training programmes will have to be tailored to each individual.

 

Stoping exercise or refusal to begin exercise can often worsen Lower back pain. This is because nothing is being done to treat the condition, on the physical level.

 

Aerobic training and exercise for the low back should be performed on a regular basis as a part of the treatment and prevention of Lower back pain.

 

In addition, resistance training and basic core back exercises should be performed regularly along with flexibility and mobility stretches.

 

Avoid:

1. High impact exercise such as running.

2. Rapid movements such as twisting or hyperextension of the spine and any

    jaring. Even dancing may cause problems.

3. Heavy, awkward or repetitive lifting.

4. Unsupported forward bending of the spine, as well as twisting at the waist with     turned feet.

5. Head poking forward, as well as tilting the chin up.

6. Locking the knees/joints. Keep a mini - bend in the knees.

7. Stress.

8. Sedentary life style.

9. Junk food. Think fresh organic produce v packaged/processed foods.

10. Smoking.

11. Some Yoga postures eg forward bends and others requiring a flexed spine.

12. Some Pilates postures eg curl downs, sit ups and "navel to spine breathing."           Use more appropriate abdominal activation/ bracing. (McGill as below)

 

Must do:

1. Proper form and technique are very important. Ensure that you are doing the         right exercises correctly.

2. A neutral pelvis and erect torso should always be maintained.
3. Slow easy breathing with relaxed but stable joints and balanced muscles.
4. When leaning forward, lifting or lowering an object, always bend at the knees.
5. The abdominals should always be activated 10 to 30%  during activities. Keep        the abdominals strong to support the back and engage the natural back belt.
6. Good Nutrition, healthy weight
7. An emphasis placed on incorporating strength and flexibility exercises for the        hamstrings, hip flexors, low back muscles, abdominals and obliques.
8. Consult with a Doctor or physiotherapist before starting an exercise program          and also request specific recommendations, restrictions and modifications for       Lower back pain exercise.
9. For clients with chronically tight lower back muscles, heat and deep- tissue              massage may be considered.

10.Don’t let Lower back pain stop you from achieving your goals for health and           fitness. You have the power. You have control. Don’t let Lower Back Pain                 control you.

11. Stay positive.  "Motion is Lotion"

12.Keep moving and often during the day. "Movement for Improvement"

13. Exercise is medicine.

14. Follow the Dr Stuart McGill approach to posture, movement and load, for               health and fitness.

ExerCare - Low back program

A quote taken fom the website "Spine Health

 

"Exercise is such an important thing for all of us to be doing for a whole host of reasons. In the lower back in particular, doing the right kinds of exercises for the lower back as part of an overall exercise routine can be such an important thing. Something that I tell people when they come in with lower back pain from a variety of different causes and they are concerned it could now be a lifelong thing that they are dealing with is I say, "Look, typically we are going to get this better and there's a glass half-full/half-empty way of looking at this. The glass half-empty is after somebody goes through an episode of lower back pain and they do nothing about it and just take care of the symptoms, then they are going to be more likely in the future probably to develop a similar kind of episode somewhere down the line. The glass half-full way of looking at it is if they take this as a learning experience and they learn a set of exercises that are going to take the pressure off the spine, then in some way they are going to be less likely than their neighbor to have anything like this happen to them in the future."

Most of us at some point in our lives are going to experience some kind of lower back pain. Most of us can probably prevent a lot of it if we took the time to do a few simple exercises to help take the pressure off the back and keep the back nice and healthy. The trouble is getting people to do those exercises before the fact. If we all just took an ounce of prevention, it would go a long way to alleviate a lot of the problems of lower back pain.

The reason that those kinds of exercise for the lower back are so important is because the spine is like a mast on a ship. The same way that a mast on a ship has all these ropes attached to it, the ropes are attached to the mast to help unload the mast so that the mast doesn't fall over and crack. A mast cannot support its own weight without the ropes. The same is true with the human spine. If you take the human spine out and put it on the table and you put some axial pressure on it, it can support about thirty-five pounds of pressure. We all weigh more than thirty-five pounds, so we all rely on certain muscles that attach onto the spine to take the pressure off of the spine. When those muscles are weak or imbalanced or not integrated properly, then the stresses that go though us every day, instead of getting taken up by the muscles the way that we'd like them to, they start going through the static structures in the spine - the things that can't get out of the way, such as the discs and the facet joints. This leads to a lot of wear and tear within the spine. By getting the muscles right, we take the pressure off the spine and we make the spine a lot more durable.

Doing exercises for the spine doesn't have to be a life change or even a major commitment, but we do need to be consistent with it. We should plan to do at least ten to fifteen minutes of exercises on a relatively daily basis to retrain the muscles"

The below quote is taken from the Wells Chiropractic and Osteopathy Centre website, for your information.

 

 

                 Aim  ( 22/4/2016)

 

 

"What is Osteopathy/Chiropractic?

Although there are subtle differences between the philosophies of osteopathy and chiropractic, both are based on the belief that a healthy nervous system and blood circulation are essential to healing and pain reduction.

The two disciplines also recognise the importance of the spine, muscles and posture, believing that ‘a healthy structure governs healthy function’. This means that if the spine and joints are aligned then the muscles, nervous system and blood flow can work at the optimum level for each individual, improving health and healing throughout the whole body.

The actual techniques of osteopathy and chiropractic can vary slightly. They both aim to achieve the same thing – pain relief, less stiffness, improved circulation, etc. – but may use a slightly different technique to do it.

The most important factor is adapting the techniques to suit the patient. For example, an elderly 93-year-old lady or heavily pregnant mother would be treated in a very different way to a 25-year-old Rugby player. Different body types also require different types of treatment depending on age, sex, underlying conditions, etc.

Osteopaths and chiropractors both train in anatomy, physiology and musculoskeletal pathophysiology, in the same way as your doctor. However, they specialise in the spine, muscles and joints and manual (hands-on) techniques to treat them, whereas a General Practitioner (GP) will specialise in medication use and how save people’s lives.

Osteopaths and Chiropractors complement mainstream medicine and recognise the importance of seeing your GP if you are concerned about any health issues".

ExerCare will use carefully chosen exercises to help with lower back pain. These are recommended by the National Health Service and the American College of Sports Medicine. (We follow the principles of Dr Mc Gill)

Adaptions for individual circumstances, will aim to achieve correct posture alignment with strong joints, tendons, ligaments, muscles and bones. The aim will be to achieve the heathiest balance of all internal systems. We would be informed by your Doctor and Physiotherapist and suggestions for exercise you may receive from Osteopaths and Chiropractors.

 

 

ExerCare

 

Developing a strong core is an important component to help manage Lower back pain

ExerCare 2 stage recovery process (Based on McGill and McKenzie)

Informed by any medical diagnosis and posture assessments (Find the unique cause of discomfort and pain triggers)  

Pain is almost always exaberated by a particular posture, motion or load.

Implement corrective exercise to create a foundation for pain-free movement. Re build tolerance, endurance and strength

 

1) Freeing restrictions and rebalancing  muscles

     Warm up progressively (Walking is ideal)

     Dynamic mobilisation and stretching

     Posture and spine position improvements

     Neutral spine and fuctional range 

     Hip versus lumber spine motion 

 

2) Re educating movement and moment

     Muscle contraction patterns for spine stability

     Enhancing stabilisation patterns

     Muscular endurance and motor control

     Functional movement & whole body balance

     

John Beasley M.Sc  PGCE

 

Professionally qualified:- (REP'S Level 4)

Chartered Institute for Management of Sport and Physical Activity - Member

 

Advanced Fitness Instructor & Personal Trainer

Exercise Referral (GP Referral) & Lower Back Pain Specialist - Level 4

Nutritional Therapist (Including Obesity & Diabetes REP"s Level 4)

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© ExerCare 2016

ExerCare

 

John Beasley

The Maples

50 Ash Lane

Wells

Somerset

BA5 2LS

 

Tel: 01749 672482

Mob: 0787 501 6737

Email: john@clickbeasley.com

 

www.pilogafit.co.uk

 

www.taichi24.co.uk

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*The over 50's. (or younger)

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John Beasley - Qualified Advanced Fitness Instructor, Personal Trainer. Exercise Referral Specialist. (GP Referral) and Lower Back Pain Specialist. Nutrition Advisor