Your Back Pain News
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To the extent that stretching and strengthening your body is helpful – and I believe this beyond a doubt – yoga instruction can be an excellent treatment for back pains. To the extent that stress contributes to back pain yoga instruction can bring significant relief.
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The Basic Bridge
An important component in low back pain rehabilitation is to stabilize the spine and pelvis while mobilizing the hips.
The basic bridge is an excellent exercise that accomplishes both the above goals.
Start by lying on your back, both knees bent and your hands by your sides.
From this position, brace your abdominal muscles without pushing your belly out or sucking it in. Basically, keep your stomach tight.
Contract your buttocks as you lift your hips off the ground and drive them towards the ceiling. Don’t let your pelvis shift side to side.
Focus on keeping your torso in the same position throughout the movement while hinging exclusively through your hips. Don’t sag or move through your back at all.
While squeezing through your glutes, try to keep your hamstrings or back of your thighs as relaxed as possible.
Slowly lower your buttocks back to the ground under control, with all movement taking place through the hips.
Remember to breath normally.
Key points:
-only work in your pain free range
-keep your abdominals tight for the whole exercise
-all movement should take place at the hips
-your torso should move together as a unit
-squeeze your glutes as your drive your pelvis up
-keep your hamstrings as relaxed as possible
-from the top position, slowly lower your buttocks down
-breathe normally throughout the exercise
Duration : 0:1:15
Disclaimer: These exercises are not intended to be a substitute for treatment. Consult your physician before engaging in this, or any exercise (especially for those with back/spinal issues).
Now that THAT is out of the way… let me say that it’s a priviledge for me to be able to help guide you through some easy and effective ways to eradicate your low back pain for good. These methods have worked wonders for me (as I do them once every morning and night) and will surely serve you will too. Remember to be patient, yet vigilant in your pursuit to conquer your back pain. Please not that these exercises deal with the primary cause of most back problems- soft muscle damage, tension and scarring. DO NOT ATTEMPT if you know your problem is more serious or if it causes PAIN. Remember that pain is a sign from your body telling you that something is wrong. But also note that there is a difference between soreness/discomfort/tightness and pain. In that case, use your own judgement.
This video is very brief for the sole purpose of watchability and the lack of attention-span that’s growing in our society. Take good mental notes and please email me if you need further information, instruction or advice (within my scope of limited knowledge).
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Overview of the ATM2: Treatment is a combined clinician/patient effort to manage and control musculoskeletal pain. It involves personalized body repositioning for finding unique, pain-free position for each user using a series of compressive belts in a weight bearing functional position. Once this position is found, the systems stabilize the patient allowing specific neuromuscular training based on body movement isolation that aims to achieve and sustain immediate pain reduction, increase range of motion, and improve function. The theory behind the system involves providing specific external compression to the pelvis and spine so the central nervous system realizes it no longer has to maintain a stabilized spine utilizing the global trunk muscles any longer; external force is imparted so these global muscles can relax. Once this is achieved, it allows for the spinal core muscles to be emphasized through a series of isometric contractions in the movement direction that was previously painful. With subsequent sessions, the spinal core muscles are being trained and over time strengthened to allow for spinal stabilization via the appropriate muscle group which are within the spine itself (i.e., multifidi). The ATM2 is based upon Physical Therapy Principles, primarily that of Brian Mulligan procedures. Our web site provides testimonials of other patients who are having success with the ATM2 where they hadnt had success previously. (see www.ProPTRehab.com)
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Disclaimer: Be careful and go slowly through these exercise, especially if you haven’t exercised in a while. If you have (or have had) any health problems, low back pain in particular, consult with your physician before attempting. If during the exercise or posture, you feel pain, either cease the exercise or augment your posture so that it doesn’t cause pain.
In this, video 1 of the Taoist Method, Coach Joyce briefly explains the culprit of much of our back pain. The upcoming video will include the two Taoist exercises and the one resting posture that helped to eliminate Coach Joyce’s low back pain.
Remember, your body is a treasure trove of medicinal agents. Use natural movements, deep diaphragmatic breathing and open your intention to the health that awaits. For questions, please feel free to send me an email (or simply leave the question as a comment).
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http://www.painfreeutah.com/
Telephone: 801.265.3400
Duration : 0:5:40
Sacroiliac joint dysfunction is often the undiagnosed cause of low back pain. Excerpts from “Understanding Sacroiliac joint Pain and What You Can Do About It”
Duration : 0:6:35
Informational video describing the clinical prediction rule for use of the SI manipulation in patients with low back pain.
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