low back pain
Ep. 365 – The Most Important Exercise – PLAY!
363 – Common Exercises Giving You Lower Back Pain
Ep 362 – Plantar Fascia & Foot Pain Stretch
Ep 361 – Must Have Exercises for Shoulder Rehab!
Ep 360 – How Balance Improves Everything!
Ep 357 – Upper Trap Release (Why I don’t do This One Often)
Ep 351 – Do You Have Back Pain While Doing Dishes?
Ep. 349 – How To Improve Mobility at The Office?
Ep 344 – How to Roll Out the Low Back without Hurting It!
Ep 342 – Standing QL Stretch for Low Back Pain
Ep 340 – Beautiful Chiropractic Adjustment of Mid-Back, Low Back, & SI Joint
This video is a quick clip of the Chiropractic adjustment (manipulation) that we do in our office. The adjustment is designed to help restore normal range of motion, blood flow, and help the nervous system via neuroplasticity.
Chiropractic adjustments to the spine have been shown to improve neural connections not only within the spine but there has been research that shows the increase in firing patterns within the brain. Think Chiropractic is just good for the spine? Think again….
The master controller of the body is the brain and spinal cord. If you can stimulate the brain and cord to improve its firing you can directly and positively influence the body on a global level. This includes low back pain, neck pain, shoulder pain all the way to improvements in digestion, alertness and cognition.
Ep 339 – Wall Walk Extension
How to Increase your Mid Back Extension?
Mid back pain often comes from overly tight upper traps, poor neck posture, tightness within the upper back, and tightness within the chest. The inability to have proper upper back movements often results in neck pain and shoulder pain. With all the sitting we do in todays society we also roll our shoulders inward, which contributes to a very tight and shortened chest.
Why Loosen up The Mid-Back?
Loosening the mid back up is easy in concept but you may need to do this fairly often and make some daily changes to your posture to help lasting results. Simply stated, you need to loosen up the muscles that are overly tight and strengthen the muscles that are too loose. This will help correct muscle imbalances. It is sometimes difficult to know exactly which muscles need the care but generally speaking the upper back, shoulder, and chest need a lot of work.
Adding extension into the mid back helps the joint mechanics of the mid back, neck, and shoulder. As the mid back starts to overly round (kyphosis), it allows the neck to protract or move forward. As this occurs your head literally will translate more and more forward which can increase a lot more pressure on the spine, discs, nerves. From this point, many of the other muscles will begin to overly compensate and tighten up.
In addition, the scapular (shoulder blade) is a joint that follows the curvature of the thoracic cage. It is actually attached only by muscles so essentially it is just free floating but its directly effected by the curvature/position of the thoracic spine. When the spine bends forward again, the shoulder blade muscles then become de-conditioned and the position of the shoulder blade tips forward. This creates too much elevation of the scapula and compresses the rotator cuff. Specifically, this will compress the Supraspinatus muscle and is known as impingement syndrome. Other shoulder injuries or conditions that can arise from this is called scapular wining.
Either way, when your thoracic spine does not have enough mobility and extension you are most definitely risking chronic mid back tightness, neck pain, and shoulder injuries to come. Sometimes this can be an easy fix but there are a lot of factors, muscles at play in this.
To keep it very simple, start with improving your thoracic spine extension on the foam roller. Place the foam roller under the back and roll out your mid back. You may want to cross your hands over your chest or grab behind the neck.
If you are more advanced or need to get more range of motion you can use your hands to go over your head. By using your arms overhead you can then use the palms of the hands to help walk your spine into further extension which can help improve your mobility. Often times you can feel a pop or crack. This is called a cavitation and is actually a release of gas in the joint space. No worries, it typically feels good and will not contribute the any problems. This sound is the same sound that occurs when you crack your knuckles or when the Chiropractor does an adjustment to your spine.
The cavitation will result in a slight increase in range of motion. You can stop the foam rolling if you like if you get a crack or pop but it is advised that you repeat this exercise often and you should likely do this at least twice. The body learns through repetition repeatedly getting more motion will only benefit your mid back.
Ep 336 – Shoulder Rehab, Posterior Deltoid & Rotator Cuff
Ep 330 – Fixing a Flat Back
Ep 329 – Get a Deeper Hip Flexor Stretch
Ep 328 – Quadruped to Plank Position
Ep 325 – Pelvic Rocker For Low Back Pain
Isolate Every Area of The Spine!
The pelvic rocker is a way to gain movement and isolate each individual spinal segment and can help you if you are suffering with lower back pain. The reason it’s so effective is because its very localized, there is a lot of support in the spine, and you combine movement with stability exercises. To complete this exercise you need a bench. I recommend something with padding like a gym bench because its firm, has support, and is padded. By leaning your hips and pelvis off the bench you will be placing the spine into extension. Often times our spine does not go into this movement so it for some it feels very good, and for others its a very new movement and you need to proceed with caution (especially in those with active lower back pain). After you get into this position (extension), its a good idea to hold it there for 1-5 seconds. From this position, you want to engage the core, fire your gluts, and perform a posterior pelvic tilt. This will fore the spine and core to tighten up. You should repeat this process and then move around to different segments of the spine.
This exercise can really help with lower back pain because it allows a lot of motion but forces your body to activate its core.
Ep 323 – Knee Pain During a Lunge?
Do You Have Knee Pain During a Lunge?
Knee pain often occurs as a result of imbalances in the foot and/or hips. If the foot over pronates it can cause the knee to buckle inward. Likewise, if there is poor hip stability (mainly in the lateral gluts) you can also have caving in of the knee.
A lot of people who do a lunge are often in search for stronger legs but people often fail to correct their alignment. To ensure that the knee does not cave in you want to focus on a few things.
- The knee should be centered directly over the ankle if possible. Try to also have your hip in good alignment with the knee or close to it (this wont be perfect since the pelvis tends to be wider, especially in women. This is known as the Q-angle).
- Focus on gripping the ground and making sure you have a strong contact with the floor. Having a strong foot on the floor will give you a solid foundation from the ground up. I can’t stress enough how overlooked and important this is!
- If you have weak lateral hip muscles the knee will cave in so make sure you are also firing the gluts. If you need, grab a resistance band and place it around the knee. Attach it to a door or post and that resistance will force you to put your knee in the right spot.
- Go slow at first. Correcting the mechanics can take a while but it will be worth it when you no longer having dysfunctional mechanics or knee pain.
It may seem a bit too easy but when your mechanics are off you will slowly grind away at the meniscus and/or do damage the MCL. Over time this can contribute to knee pain, arthritis, and a host of other problems along the kinetic chain.
Ep 320 – Why You Shouldn’t Stretch If you Are Injured & In Pain
Why You Should Not Stretch if You are Injured?
Stretching is not what it all said to be. Yes stretching has benefits such as blood flow, coordination, and can help get you more flexibility but guess what? There is minimal evidence for stretching and the prevention of injury.
If you ended up getting injured you are likely suffering some tightness, immobility, stiffness, and pain. Most people jump right into stretching and they think that stretching while injured will help. WRONG! It will not help because your body is in spasm. Essentially, it is in protection mode and that is dictated by your nervous system. Your body is so smart that its nervous system sends a signal to the muscle and surrounding areas that tells them to “tighten up,” contract and protect that area.
If you stretch in this state, you are only going to be fighting an uphill battle because the nervous system controls everything. You are not going to stretch intensely and magically get the pain, spasm, and dysfunction to release and I have never seen this personally or professionally happen!
By stretching during the pain you can likely injure the body more and you should move the best you can given your state. You need to go through ranges of motion, contract muscles, and do it within a painless state if possible. By doing this you will relax the body rather than putting it through more pain. When you relax the nervous system, then and only then can you start to work on other areas.
Final thought, stretching is better to help movement patterns but should be done prior to injury NOT during an injury.