Back and Spine Health Exercise: Exercise is one of the most significant ways to increase longevity, improve health, and decrease pain and suffering. A proper exercise program can improve flexibility, mobility, increase strength, and reduce back pain. Knowledge of the best exercises to improve health or decrease pain is essential to a workout plan or pain management program. Regular exercise is one of the best things you can do for overall health. The many benefits include improved health and fitness and reduced risk of chronic diseases.
There are many different types of exercise; it is important to pick the right types. Most benefits from a combination of exercises: Endurance or aerobic activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.
Strength or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band. Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg. Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.
Power is the combination of strength and speed over time. Strength is how much force an individual can exert. Powerishow fast an individual can exert force. Strength training for power, aka power training, is being able to exert a certain amount of force in a given time. Power can be built with weight training. However, power strength training is not just for weightlifters. Many athletes like football, basketball, and volleyball players, sprinters, dancers, and wrestlers build strength to increase power, improve explosiveness, increase their vertical leap/jump, and give their bodies a break from heavy weight training.
Power Strength Training
Building strength is one factor, but becoming powerful requires another element in training. Biologically, individuals train the muscles to elongate and contract fast so the body can perform a certain set of movements.
Benefits
The benefits of power strength training.
Promotes Active Body Rest
Power training gives the mind and body a break from heavy training.
Provides the tendons, joints, and central nervous system a rest.
Offers a fun and healthy change with jumping, throwing, swinging, etc.
A study found individuals with knee osteoarthritis that participated in high-intensity strength training, compared with low-intensity, had a reduction in knee pain symptoms.
Improves Vertical Jump
Vertical jump or leap is how high an individual can jump and is a common parameter for assessing athletic ability.
It is an integral part of movement training programs to improve sports performance.
Research has shown that power strength and jump training can improve jump height.
Training Program
Before starting any exercise program, it is recommended to talk with a doctor. Key components to focus on when training for power.
Going above this frequency can be intense on the body and central nervous system.
Limiting sessions to a few times a week gives the body time to recover.
Equipment
Because power training involves a combination of increasing force and speed, using the right equipment that allows both is important. However, there are ways to improve without equipment.
For practicing jumps, increase the force by increasing the distance using a taller box.
For practicing push-ups on the floor, increase the force by pushing with more power so the hands come off the ground.
To improve power by increasing speed, exercises can be performed faster or with decreased rest between sets.
Weight
The weight depends on an individual’s one-rep max or the heaviest weight that can be lifted in a single repetition.
This is essentially an individual’s record for whatever type of weightlifting is being done.
Power training movement options: Plyometrics, Ballistic, or Dynamic.
Plyometrics includes activities like squats or jump lunges, common with football and basketball players.
Ballistic training includes activities like a back squat for football or soccer players.
Dynamic training works for sports-specific training motions like golf swinging or tennis serving.
Nutrition
Whether cardio or strength training, adequate caloric intake is important regardless of workout type, this means having a healthy balance of the three macronutrients: carbohydrates, fat, and protein.
Carbohydrates could be the most important, as research has shown that high-intensity exercise like power training improves when eating carbohydrates before, during, and after the workout.
Fat is necessary, and a daily intake below 20% of calorie intake can decrease the absorption of various essential nutrients.
It is recommended to consume 1.2-1.7 grams of protein per kilogram of individual body weight.
As with any exercise, training takes time, and it’s important to gradually progress only when the body is prepared. Incorporating the elements of a healthy lifestyle includes a balanced, nutrient-rich diet and proper sleep and rest days. This will help get the most benefits and prevent injuries.
Improving Athletic Performance Through Chiropractic
References
Balachandran, Anoop T et al. “Comparison of Power Training vs. Traditional Strength Training on Physical Function in Older Adults: A Systematic Review and Meta-analysis.” JAMA Network Open vol. 5,5 e2211623. 2 May. 2022, doi:10.1001/jamanetworkopen.2022.11623
Maestroni, Luca, et al. “Strength and Power Training in Rehabilitation: Underpinning Principles and Practical Strategies to Return Athletes to High Performance.” Sports medicine (Auckland, N.Z.) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6
Marián, Vanderka, et al. “Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads.” Journal of sports science & Medicine vol. 15,3 492-500. 5 Aug. 2016
Peebles, Alexander T et al. “Landing biomechanics deficits in anterior cruciate ligament reconstruction patients can be assessed in a non-laboratory setting.” Journal of orthopedic research: official publication of the Orthopaedic Research Society vol. 40,1 (2022): 150-158. doi:10.1002/jor.25039
Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z
Wesley, Caroline A et al. “Lower Extremity Landing Biomechanics in Both Sexes After a Functional Exercise Protocol.” Journal of athletic training vol. 50,9 (2015): 914-20. doi:10.4085/1062-6050-50.8.03
Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Everyone, at some point, has some form of physical activity that helps them release the stresses of everyday factors. Whether for athletic training or to keep a healthy lifestyle, exercising for at least 30 minutes to an hour can help promote muscle growth and toning, reducing stress and high blood pressure. However, many individuals would often not be able to find time to exercise, which can lead to many problems in their bodies. When many individuals are physically inactive, it can lead to musculoskeletal pain, weak muscles, and other chronic conditions. To that point, it can make the person miserable and cause disability. Luckily numerous therapies can help reduce the effects of pain-like symptoms associated with physical inactivity and can help restore the body. Today’s article focuses on how MET (muscle energy techniques) therapy uses a chair and abdominal exercises to help promote spinal flexibility, reduce abdominal weakness, and strengthen low back and pelvic muscles. We utilize and incorporate valuable information about our patients to certified medical providers using the chair and abdominal exercises in MET therapy. We encourage and refer patients to associated medical providers based on their findings while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer
Chair Exercises In MET Therapy
Are you experiencing muscle pain in specific areas of your body? Do your legs feel tired after a long day at work or when you bend down to pick something up? These musculoskeletal pain symptoms are often caused by physical inactivity, which can cause muscles to become weak and short. This can lead to various health issues related to musculoskeletal pain if not addressed. However, you can help reduce these effects by incorporating everyday objects like a chair into your exercise routine. Research studies have revealed that chair-based exercises can provide cognitive and psychological benefits while reducing the risk of injury. Additionally, using a chair for exercise can improve spinal flexibility.
Chair-Based Exercises For Spinal Flexibility
When doing chair-based exercises to enhance spinal flexibility in MET therapy, it’s crucial to ensure that each repetition is pain-free and comfortable. Stick to the recommended sets given by your trainer or physical therapist.
Sit in a chair so the feet are planted on the floor, and the palms are resting at the knees.
Lean forward so the chair’s arms support the upper body weight; this allows the elbows to bend outward and the head to hang backward.
Hold the position for three deep breaths to allow the lower back to stretch.
On exhalation, ease yourself forward until you feel a slight increase in the stretch, not feeling pain, and repeat the three deep breath cycles.
Repeat the sequence until you can not go further than you can without discomfort or pain.
Return to the chair and rest for a few minutes to allow the lower back muscles to relax.
Unlocking Athletic Potential with Chiropractic Care-Video
Are you experiencing musculoskeletal problems that are affecting your athletic performance? Do you feel muscle weakness in your abdominals, low back, or pelvis? Or is the right exercise not working out for you? These issues are often associated with physical inactivity and can cause pain. Physical inactivity can be caused by various factors, which can impact your daily life and prevent you from exercising. Fortunately, there are many ways to incorporate physical activity into your healthy lifestyle. Chiropractic care and MET therapy are two treatments that can be combined with physical activity to reduce muscle and joint pain. Research studies have revealed that MET, or muscle energy techniques, are a type of soft tissue treatment that pain specialists use to stretch tight muscles and fascia, mobilize joints, reduce pain, and improve circulation in the lymphatic system. This treatment can help relieve pain and naturally restore the body when combined with exercise. Watch the video above to learn more information about how combining treatments and physical activity can help you kickstart your wellness journey to better health.
Abdominal Exercises In MET Therapy
Many people may not be physically active due to weak abdominal muscles, which can cause low back pain in the musculoskeletal system. In the book “Clinical Applications of Neuromuscular Techniques” by Judith Walker DeLany, L.M.T. and Leon Chaitow, N.D., D.O., suggests that combining exercise with MET therapy can help strengthen weak abdominal muscles and even alleviate low back pain. As research studies reveal, this combination can eliminate factors that weaken the abdominal muscles and activate deep and superficial muscles to improve core stability. Below are some abdominal exercises commonly used in MET therapy.
Exercises For Abdominal Weakness
Lie on a yoga mat or carpeted floor with a pillow under your head.
Bend one knee at the hip and hold it with both hands.
Inhale and exhale deeply, and pull the knee to the side of the shoulder as far as you can comfortably.
Repeat twice and rest the leg on the floor.
Repeat the sequence on the other leg.
This exercise sequence helps stretch the numerous abdominals and low back muscles associated with abdominal weakness. Additionally, this exercise sequence helps restore muscle tone in the abdominals and reduce muscle tightness in the back.
Exercises For Low Back & Pelvic Muscles
Lie on your back and keep your legs straight.
By keeping the low back flat throughout the exercise, inhale and exhale as you draw your right hip toward the shoulders.
Allow the left heel to press on the surface and away from you; try to make the left leg longer while keeping the low back flat.
Hold this position briefly before inhaling and relaxing, then switch to the other leg.
Repeat the sequence for five times on each side.
This exercise sequence helps stretch and tone the muscles along the pelvis and lower back. This exercise is effective for many individuals with low back pain associated with physical inactivity.
Conclusion
To prevent musculoskeletal issues from affecting our bodies, it’s important to exercise for at least 30 minutes to an hour daily. Combining physical activities with MET therapy can help stretch and strengthen weakened muscles while promoting natural healing to prevent future problems. Using a chair or doing abdominal exercises can stabilize core muscles and aid natural recovery. Focusing on our health and wellness can lead to a better lifestyle.
References
Calatayud, Joaquín, et al. “Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-Back Pain.” International Journal of Environmental Research and Public Health, 20 Sept. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6801665/.
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Furtado, Guilherme Eustáquio, et al. “Combined Chair-Based Exercises Improve Functional Fitness, Mental Well-Being, Salivary Steroid Balance, and Anti-Microbial Activity in Pre-Frail Older Women.” Frontiers in Psychology, 25 Mar. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8026892/.
Thomas, Ewan, et al. “The Efficacy of Muscle Energy Techniques in Symptomatic and Asymptomatic Subjects: A Systematic Review.” Chiropractic & Manual Therapies, 27 Aug. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.
An exercise routine is highly important for anyone trying to get a kick start on their health and wellness journey. It could be simple as walking around the park for 30 minutes, going to the community pool to swim, or taking a group fitness class with friends. Incorporating an exercise regime can even help reduce the effects of musculoskeletal disorders and their associated symptoms from causing pain in the muscles and joints in the body. Even though many individuals have busy lives, it is important to ensure that their bodies are getting enough exercise to feel less joint and muscle pain while improving other systems that benefit from training. Today’s article looks at how to keep a constant exercise routine, how exercise can help musculoskeletal disorders, and how the MET technique is combined with physical activity. We provide and mention valuable information about our patients to certified medical providers who offer available therapy treatments like the MET technique combined with physical activities for individuals dealing with musculoskeletal pain disorders. We encourage each patient by referring them to our associated medical providers based on the patient’s diagnosis findings appropriately. We acknowledge that education is a spectacular way when asking our providers the most helpful questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., utilizes this information as an educational service. Disclaimer
Keeping A Constant Exercise Routine
Have you been feeling sluggish throughout the day? Do you believe you don’t have enough time to exercise and feel stressed? Or have you been experiencing unwanted pain and stiffness in your muscles and joints? Many individuals experiencing these issues in their bodies could not be getting enough exercise to reduce these musculoskeletal disorders. When it comes to many individuals trying to keep a constant exercise routine to better their health may be difficult but not impossible. There are many ways to incorporate a daily consistent exercise routine by making small changes in your daily life routine. Walking with friends or pets, attending a group fitness class, or doing squats at home can benefit muscle growth and promote motivation to continue these small changes. However, some of the reasons that many people need to exercise more are to need more time. Studies reveal that most people often refrain from any form of exercise due to needing more time out of their busy schedules. People who do not exercise regularly are potentially at risk of developing health-related problems and disorders linked to the musculoskeletal system.
Exercise For Musculoskeletal Disorders
When the musculoskeletal system is linked to health-related problems due to physical inactivity, when the body is not getting enough exercise, it can cause muscle and joint pain and other associated symptoms that can affect mobility. Research studies have revealed that pain in specific areas of the body, which includes the back, neck, and shoulders, is often due to extended periods of sitting down and inactivity that cause many people to develop musculoskeletal disorders. When pain and discomfort affect the body, it can cause visceral-somatic pain in different body areas. Not only that, but the various muscles in the upper and lower extremities of the body will become shortened and weak over time, leading to disability and poor posture. Now all is not lost, as there are ways to reduce the effects of musculoskeletal disorders and incorporate exercise as part of a person’s daily routine.
Lumbar Spine Injuries in Sports: Chiropractic Healing-Video
Have you been dealing with back, neck, or shoulder issues? Have you been feeling sluggish after a long, hard day at work? Or do you want to incorporate more exercise into your daily routine? Many individuals have been dealing with musculoskeletal issues in their bodies due to being physically inactive or not having enough time in their day. When this happens, it causes numerous disorders associated with the musculoskeletal system that correlate with the pain. However, making small changes in a routine is achievable by setting time aside for a few minutes and moving around to prevent issues from affecting the body. Studies reveal that performing exercise interventions for a few minutes may help reduce the effects of musculoskeletal complaints and boost work abilities. Additionally, exercises combined with chiropractic care can further reduce the impact of musculoskeletal disorders that are taking effect in the various joint and muscles by restoring the body and causing it to heal naturally. The video above explains how chiropractic care is incorporated into musculoskeletal disorders and helps relieve the pain-like symptoms associated with spinal subluxation.
The MET Technique & Exercise
Now, an exercise regime can help reduce pain-like effects on the musculoskeletal system and help with muscle growth. According to “Clinical Applications of Neuromuscular Techniques,” by Leon Chaitow, N.D., D.O., and Judith Walker DeLany, L.M.T., each variation of exercise training, like strength and endurance training involves different muscle fibers in the body and helps with muscle growth. Now it is best to start slowly and build up to improving the body’s endurance to prevent injuries from affecting the muscle groups. Hence why available treatments utilize the MET technique combined with exercise to help stretch and strengthen the muscles and revitalize the joints. According to research studies, combining the MET technique and stretching before exercising has improved muscle and joint mobility and increased the body’s range of motion without pain. Incorporating stretching and exercise can help the body from developing future musculoskeletal issues and can be part of any daily routine for the busy worker.
Conclusion
With people having a busy schedule, incorporating a few minutes of exercising can benefit the individual and their musculoskeletal system. When the body is dealing with musculoskeletal issues associated with physical inactivity, it can lead to future disorders that can cause the body to deal with pain and immobility. Hence, small changes in a routine, like walking or exercising for a few minutes, can benefit the body in the long haul. Additionally, incorporating treatment techniques like the MET combined with exercise helps stretch and strengthen the musculoskeletal system, allowing the body to restore itself naturally to prevent further injuries.
References
Chaitow, Leon, and Judith Walker DeLany. Clinical Application of Neuromuscular Techniques. Churchill Livingstone, 2002.
Iversen, Vegard M, et al. “No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, Oct. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8449772/.
Phadke, Apoorva, et al. “Effect of Muscle Energy Technique and Static Stretching on Pain and Functional Disability in Patients with Mechanical Neck Pain: A Randomized Controlled Trial.” Hong Kong Physiotherapy Journal : Official Publication of the Hong Kong Physiotherapy Association Limited = Wu Li Chih Liao, U.S. National Library of Medicine, 14 Apr. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC6385145/.
Shariat, Ardalan, et al. “Office Exercise Training to Reduce and Prevent the Occurrence of Musculoskeletal Disorders among Office Workers: A Hypothesis.” The Malaysian Journal of Medical Sciences : MJMS, U.S. National Library of Medicine, July 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5025063/.
Tersa-Miralles, Carlos, et al. “Effectiveness of Workplace Exercise Interventions in the Treatment of Musculoskeletal Disorders in Office Workers: A Systematic Review.” BMJ Open, U.S. National Library of Medicine, 31 Jan. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8804637/.
Aerobic Exercise Health: The body adapts differently to different types of exercise. Aerobic, cardio, and endurance all refer to activities stimulating heart and breathing rates to provide the muscles with oxygenated blood. The oxygen is delivered by blood pumped from the heart through the arteries and returns to the heart through the veins. This explains all the heavy breathing during workouts. Aerobic exercise increases energy production in the muscle cells and blood delivery in the cardiovascular system.
Aerobic Exercise Health
The Heart
All the muscles get to rest on and off when in use. The heart is a unique muscle that pumps blood through the body that never gets time off. This is why it is important to strengthen the heart. With aerobic exercise, the heart’s chamber/left ventricle gets larger, producing more blood per pump to the rest of the body. This improves cardiac output for the blood pumped by the heart per minute. When the heart is stronger, pumping more blood per beat means it doesn’t have to beat as rapidly. A lower resting heart rate is associated with a reduced risk of cardiovascular disease and promotes long and healthy life.
Vascular
Each time the heart beats, blood pumps from the left ventricle into the aorta and flows into a branching vessel network. Every artery in the body provides resistance to the circulation that the heart pushes against. The resistance provided can vary, depending on overall health and health conditions.
Aerobic exercise training reduces the workload by reducing arterial stiffness.
Aerobic exercise increases heart rate, pushing more blood through the arteries.
The inner wall of the arteries recognizes the increased blood flow causing the arteries to widen.
With regular training, the arteries acclimate and become more effective at expanding with each rush of blood.
No aerobic activity can cause the arteries to stiffen, causing circulation problems.
Aerobic exercise impacts the vascular system by promoting capillary growth.
Capillaries are microscopic vessels where oxygen diffuses from red blood cells to the muscle and other cells.
The body stimulates a molecule called vascular endothelial growth factor to grow additional capillaries to regulate energy demand more efficiently.
Older individuals benefit from aerobic activity similarly to young individuals.
Metabolic
Along with cardiovascular benefits, aerobic exercise increases the muscles’ energy production. The energy is produced in muscle cells primarily through an oxidative energy system. Oxidative energy production takes place within cells called mitochondria. Once blood delivers oxygen to the muscle cells, it can be used to produce energy that powers the muscles.
Aerobic exercise training improves the muscle cells’ ability to burn fat by generating more mitochondria and enhancing functionality.
Following each training session, the body burns more fat than usual.
Aerobic training can increase resting metabolic rate, resulting in more calories burned.
It can increase post-exercise oxygen consumption/EPOC, resulting in increased calorie burn after training in addition to calories burned during exercise.
Muscle
The muscles adapt from aerobic training. Muscles are made up of various fiber types.
Aerobic exercise training primarily influences type 1 fibers, known as slow-twitch fibers.
The name comes from the proteins responsible for their contractions.
Relative to type 2a fibers/fast-twitch, type 1 fibers contract more slowly but have an increased capacity to contract over and over for longer.
Aerobic training results in hypertrophy of type 1 muscle fibers by adding more slow-twitch proteins.
Strengthening the heart and making arteries more flexible directly impacts health and physical function. Aerobic exercise strengthens and trains the heart to circulate blood efficiently. Injury Medical Chiropractic and Functional Medicine Clinic can develop a personalized health plan for your needs.
Aerobic Exercise Health: Dance Workout
References
Arbab-Zadeh, Armin, et al. “Cardiac remodeling in response to 1 year of intensive endurance training.” Circulation vol. 130,24 (2014): 2152-61. doi:10.1161/CIRCULATIONAHA.114.010775
Gavin, Timothy P et al. “No difference in the skeletal muscle angiogenic response to aerobic exercise training between young and aged men.” The Journal of physiology vol. 585, Pt 1 (2007): 231-9. doi:10.1113/Physiol.2007.143198
Hellsten, Ylva, and Michael Nyberg. “Cardiovascular Adaptations to Exercise Training.” Comprehensive Physiology vol. 6,1 1-32. 15 Dec. 2015, doi:10.1002/cphy.c140080
Nauman, Javaid, et al. “Temporal changes in resting heart rate and deaths from ischemic heart disease.” JAMA vol. 306,23 (2011): 2579-87. doi:10.1001/jama.2011.1826
Popel, A S. “Theory of oxygen transport to tissue.” Critical reviews in biomedical engineering vol. 17,3 (1989): 257-321.
Seals, Douglas R et al. “Aerobic exercise training and vascular function with aging in healthy men and women.” The Journal of physiology vol. 597,19 (2019): 4901-4914. doi:10.1113/JP277764
Dr. Jimenez, D.C., presents how implementing different strategies for patients to incorporate exercise in their health and wellness journey in this 2-part series. Many factors and lifestyle habits tend to take over our daily lives, leading to chronic disorders that can impact our bodies and cause many unwanted symptoms. In this presentation, we will look at different strategies and options to incorporate into our patients regarding health and wellness. Part 1 looks at how to implement exercise in a clinical setting. We mention our patients to certified medical providers that provide available therapy treatments for individuals suffering from chronic conditions associated with Lyme disease. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers’ crucial questions at the patient’s request and acknowledgment. Dr. Alex Jimenez, D.C., uses this information as an educational service. Disclaimer
Different Strategies For Patients
Part 1 in the last presentation mentioned what to do when examining patients. We said how to implement different strategies to incorporate exercise into a daily routine for many individuals who want to kickstart their health and wellness journey. By coming up with a plan, many doctors can help their patients develop a personalized plan to cater to the individual; it can allow both the patient and doctor to see what works and what doesn’t. Part 1 also explains how to delegate with the patients to help ease them into implementing exercise as part of their daily routine. Delegation is described as a transfer of responsibility for the performance of the patient’s care while retaining accountability for the outcomes. The main point here is you are delegating the educational process related to the exercise prescription. You can use it for the diet prescription, or you can use it for anything that tends to be educational and formatted for your patients.
Based on the documentation complexity, we would ensure a face-to-face encounter with the patient to meet the legal requirement for insurance to bill it as a 99-213 or a 99-214. So what we do with our health coaches is we also want to have them do other cross-trained roles in our office because we’re a small little practice. So, our health coaches are involved with our patients and know how to assess if an interested new patient would be a good candidate for our services. They are great at using the technology we do with some of our new patients, whether it’s a BIA or if we prescribe heart math. So they are great with technology and with education around nutrition, exercise, whatever you can train your health coach to do, then you can create a way to delegate for her to do it, whether it’s through insurance or cash.
Okay, now last but certainly not least, it is so important to know, and you know this if you have children or you know if you have a family member, which we know you do that what you say and what you do are two different things. So there are studies that show an association that if a provider is exercising or implementing a journey of improving their exercise and diet, it shows up more in their recommendations. And when a provider talks about it authentically during a motivational interviewing process with a patient, it’s obvious to the patient that it’s important to the provider because they’re not just talking the talk; they’re walking the walk, which is important for all of us. We are patients as well. To consider that one of the best ways to start an exercise prescription program and your office is to do one for yourself.
Creating a Workout Environement
Walk yourself through it and see the little bumps and aspects of the journey so you can speak authentically and start that office workout challenge in your own office. And we did that in our office, and we noticed that people would be coming in, and some people would be doing desk pushups, and they were like, “What are you doing?” and we would respond, “We’re just getting our desk pushups in. Hold on for a second; I’ll be right with you.” Or somebody comes in, and we’re doing squats and conversing about a patient. It sounds humorous, but they know that we mean business when we say let’s do an exercise prescription. So remember that for patients learning things is lovely, but it doesn’t change outcomes; doing things changes results and your behavior matters.
We hope you have found this portion of our day-to-day useful. We are excited to see that knowing that exercise is an underutilized tool in our armamentarium for optimizing our patients’ lives. So we will continue discussing our strategies for implementing activity in our practices. How do we incorporate exercise into our patients?
It can start as simple as asking them about their movement, seeing what they enjoy doing when it comes to exercise, and creating something slow. Just five to 10 minutes commit, saying, “Okay, well, if you like walking, could you walk for 10 minutes daily? Please ensure you track and return in two to three weeks, and we’ll review that?” And then, from there, sometimes, the providers will give them a cardiovascular prescription. We’ll provide them with resistance training and a stretch prescription. But the cool thing is that we can reiterate it by saying. “You should see one of our health coaches and one of our educators in two to three weeks so they can go over a stretch program, a resistance program, or figure out what exercise would be best for you.” We’ll use some of our tools and do the bioimpedance test to check the percent fat, percent water, and connective muscle tissue that looks at the phase angle. The phase angle is how strong the cell’s repellent electricity and the higher their phase angle, the better they would do with chronic diseases and cancer. We encourage improving this phase angle, improving hydration, and showing them the difference between weight and fat. There’s a big difference between the two.
Delegating & Functional Medicine
We also delegate with the health coaches as we develop a personalized treatment plan for the patients, and we can do it in two different ways. So one option is to bill for chronic care management. What this means is that, say, if the patient has a chronic disorder affecting their daily activities? Our health coaches can call them on their phones and discuss their plans. The second option is an office visit, allowing the patient to converse with the health coach and review their personalized program.
So incorporating these two options into your patients allows many doctors to gather all the information, assess the situation, and discuss the plan with the patients to improve or kickstart their health and wellness journey. When it comes to implementing exercise as part of the health and wellness journey for the patients, we are the leverage group to incorporate exercise as part of the treatment. Working with health coaches, nutritionists, personal trainers, and physical therapists who deliver different exercise routines to the patient’s needs is part of the journey. How does this apply to individuals with joint and mobility issues associated with autoimmune disorders like arthritic diseases?
So anybody with arthritic diseases or a chronic illness, we prefer them very actively a physical therapist who has a whole program for people with autoimmune disease and its correlating symptoms that have overlapping risk profiles. We also have a referral program for water aerobics and low-impact programs to reduce pain-like symptoms. So getting people up and moving is key. Movement is key.
Another strategy is implementing functional medicine combined with exercise. Functional medicine allows doctors and patients to determine where the problem is in the body. Functional medicine also works with associated referred medical providers to develop a treatment plan for the patient and help create a relationship between both the doctor and the patient. So making these nice little allies on the outside for the things you don’t want to or can’t do is an amazing tool with exercise. Or it could be with nutrition, or it could be with stress management. It’s the same thing with lifestyle. Do either do it in-house or out? The choice is up to you.
And so, what are these static things that we often think are static that we do every day that we can begin to incorporate stretching to activate our parasympathetic nervous system? Incorporating non-exercise activity thermogenesis into your life. And that’s something all of us in a stressful life could use a little more. And when you integrate it into your life, it’s top of mind so that you’re sitting there with your patient and thinking, “How can I encourage them?” By relating to the patient, you can show them tips or tricks to incorporate into their personalized treatment plan.
Motivational Interviewing
The goal is to use motivational interviewing and the aspects of motivational interviewing not to convince them to exercise but to understand their resistance to roll with it. Many individuals work two jobs, so telling them to exercise will not make them stop everything and start working out by relating and asking for the right questions like, “So you’re trying to get off of this blood pressure medication, and I love that you’re committed to that. So what other things can you see, or is there any part of the exercise or physical activity that you could consider that could keep you moving towards your goal of getting off this medicine?”
Helping people see that they have this time limitation. We acknowledge and roll with their resistance but then give them the discrimination to say, “Yeah, and you’re here because you want to get healthy. And I must tell you, exercise is one of the big levers. So if you do nothing, you will keep getting what you’re getting. So what can we do? Does anything else come to your mind as a solution?” We can’t tell you how much it improves things when you have the patient be the person who comes up with the idea of what to do next versus feeling the burden of having to be the one who psychically knows what this patient’s going to do. Plus, it gets exhausting trying to anticipate the right answer for the patient.
By letting the patients be accountable for their actions and their treatment, it is important to have that communication with them and see how they keep themselves motivated through their exercise regime, whether they are eating the right amount of healthy foods, going to therapy treatments, and are they taking their supplements? You will go back and forth with their choices and offer suggestions because it doesn’t apply to exercise, but exercise is the one that people will sometimes completely believe in but will resist. They’re more likely to take on a diet sometimes than they are to take on exercise. So you can apply these principles to anything like taking supplements, taking a shake, taking the diet, whatever happens, to be their resistance point in a functional medicine treatment plan. You can use these things. Sometimes, we have to consider that that might help a patient.
Conclusion
These are your go-to suggestions, but the patients get to pick a time and are in the control seat instead of you telling them because this will provide resistance to their treatment plans and cause them to not commit to their health and wellness journey. But relating to them, offering suggestions, and constantly communicating with them allows the individual to try different things that will work with them and can show massive positive results in their health and wellness journey.
When everyday factors affect how many of us function, our back muscles begin to suffer. The back muscles in the cervical, thoracic, and lumbar section surround the spine and spinal cord, which helps the body stay upright and promotes good posture. The muscles allow the upper portions of the body to bend down and twist without pain while providing stability to the lower parts of the body. However, when the body ages or everyday activities cause issues, it can develop low back pain associated with weak back muscles. There are many ways to prevent these issues from escalating with various hyperextension exercises for low back pain. This 2-part series examines how low back pain affects the body and how different hyperextension exercises can help strengthen the back. Part 1 examines how hyperextension affects the body and how it is associated with low back pain. We mention our patients to certified medical providers that provide available therapy treatments for individuals suffering from chronic low back pain. We encourage each patient when it is appropriate by referring them to associated medical providers based on their diagnosis or needs. We understand and accept that education is a marvelous way when asking our providers’ crucial questions at the patient’s request and acknowledgment. Dr. Jimenez, D.C., makes use of this information as an educational service. Disclaimer
Low Back Pain Affecting The Body
Have you been dealing with aches and pains when bending down? Do you feel stiffness in your torso when twisting? Or have you experienced limited mobility in your hips? Many of these symptoms correlate with low back pain. Studies reveal that back pain is one of the most common issues in the emergency room. Low back pain is associated with many factors that put pressure on the various muscles in the back and can lead to underlying conditions that can cause symptoms to make the body dysfunctional. Additional studies have revealed that chronic low back pain can have influenced overlapping risk profiles, which include:
Stress
Dietary habits
Lifting heavy objects
Musculoskeletal disorders
When these factors affect the back, many individuals will be in constant pain and take medication to relieve their pain. However, medicine can only go so far as it only masks the pain, but there are other ways to reduce low back pain and help strengthen the various muscles surrounding the low back.
An Overview Of Hyperextension (Part 2)
Biomedical physiologist Alex Jimenez explains how there are a couple of different variations that you can do to prevent low back pain. The first one is the elbows in front. The second one is the elbows in front while pointing them forward and keeping them pointed forward throughout the entire movement. The third one is the hands behind the head. And then the fourth variation is putting weight behind your back once you work up to this level. And then using that weight to put more stress on a pivot point. You can also hold the weight to your chest, but putting it behind your head gives you a further pivot point or a further point on the fulcrum, which are your hips putting more stress on your spinal rectors. The repetitions and frequency should be performed at the beginning of most workouts, before or after your abdominal exercises on leg days. You can use this exercise as a warmup before deadlifting or squatting. I’ll remember you don’t have to go as much weight or as many reps when you’re doing this on leg days. So we recommend starting with four sets of 20 reps and slowly working up to four sets of 40 reps. This seems like a lot, but it will be beneficial in the end.
Various Hyperextension Exercises For The Back
When it comes to low back pain, the various muscles are weak, which can lead to multiple symptoms affecting a person’s mobility. Luckily making small changes in a daily structure, like incorporating exercises that target the back, can be beneficial. Studies reveal that exercises targeting the back muscles can help strengthen the targeted muscles to have mobility and stability in the back. As a bonus, exercises combined with chiropractic treatments can help restore the body and allow the spine to be realigned. When it comes to back exercises, hyperextension exercises can help prevent low back symptoms from reoccurring and strengthen weak back muscles. Here are some of the various hyperextension exercises that benefit the back.
Reverse Flys
There are different variations of how to do reverse flys. You can pick a moderate or lightweight dumbbell or a resistance band. This exercise is great for the upper back muscles and rear deltoids.
Sit in a chair where the dumbbells are in front of you. *For resistance bands, make sure the bands are under your feet.
Pick up the dumbbells/resistance bands with the palms of your hands and bend forward.
Squeeze the shoulder blades together, lift the arms to shoulder level with slightly bent elbows, and lower them.
Repeat for three sets of 12 reps and rest in between.
Hip Thrust
Different variations to this exercise can help with the posterior muscles in the lower back. You can use barbells, dumbbells, resistance bands, or your body weight to strengthen your core back muscles.
Lean against a bench with the knees bent and the feet flat on the floor.
Rest the shoulder blades on the bench for support and have the weight placed near your core.
Raise your body slightly by pushing your heels down to the floor and walking out slowly beyond your knees.
Push through your heels to have your hips at shoulder level, hold for a second, and lower your hips back down.
Repeat for three sets of 12 reps and rest in between.
Supermans
This exercise has two different variations and makes you aware of your back muscles. This exercise helps improve muscle mobility in all three sections of the back.
Lay on the mat face down with your arms in front and your legs straight.
Keep the head in a neutral position and raise both the arms and legs off the mat. This allows the body to be in a banana shape in a comfortable position. *If you want more challenge, lift the opposite arms and legs simultaneously.
Hold for a couple of seconds for the upper and lower back and hamstrings to maintain their positions.
Lower down with control.
Repeat for three sets of 12 reps and rest in between.
Fire Hydrants
This exercise helps the lower back and glute muscles reduce the effects of low back pain and make it more challenging to use a resistance band.
Be in a cat/cow position on your mat, allowing the wrist to be aligned under the shoulders and the knees to be aligned under the hips.
Maintain a neutral spine while engaging the core.
Squeeze the glutes and lift your right leg off the mat, keeping the knee at 90 degrees. *The hips should be the only ones moving to keep the core and pelvis stable.
Lower the right leg down with control.
Repeat for three sets of 12 reps and rest before repeating the motion on the left leg.
Conclusion
All in all, having low back pain doesn’t mean your life is over. Incorporating hyperextension exercises as part of your daily routine can help strengthen your back muscles and ensure that you won’t have reoccurring symptoms from low back pain. Making these small changes can lead to beneficial results in the long run for your health and wellness journey.
References
Allegri, Massimo, et al. “Mechanisms of Low Back Pain: A Guide for Diagnosis and Therapy.” F1000Research, U.S. National Library of Medicine, 28 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4926733/.
Casiano, Vincent E, et al. “Back Pain – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 4 Sept. 2022, www.ncbi.nlm.nih.gov/books/NBK538173/.
Koes, B W, et al. “Diagnosis and Treatment of Low Back Pain.” BMJ (Clinical Research Ed.), U.S. National Library of Medicine, 17 June 2006, www.ncbi.nlm.nih.gov/pmc/articles/PMC1479671/.
Many people worldwide know that exercising has impressive benefits that help improve the body’s overall wellness. The body has different muscle groups that have a casual relationship with the vital organs inside the body. Organs like the heart, lungs, gut, and bladder correlate with the different muscles through the nerve roots that connect them. When the body suffers from various factors that affect it, it causes referred pain to the body where one pain is at one location but radiates from the other side. Exercising can help the body recover through physical rehabilitation by reducing inflammation and scarring on the muscle tissues. One of the many exercises that helps strengthen the muscles, increase flexibility, and even improve posture is Pilates. Today’s article looks at Pilates, its benefits, and how it can help alleviate back pain. We refer patients to certified providers specializing in musculoskeletal treatments to help many individuals with low back pain issues affecting their bodies. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer
What Is Pilates?
Have you been feeling sluggish or having low energy throughout the entire day? What about experiencing pain in your lower back? Have you experienced muscle stiffness in certain areas around your body? Many of these symptoms are associated with musculoskeletal issues that correlate with different factors that affect the body; why not try an exercise regime like Pilates? Pilates is a system of exercises that uses a particular machine or body to improve a person’s physical strength and posture while increasing the body’s flexibility and enhancing mental awareness. Joseph Pilates developed Pilates in the early 20th century as an exercise program to help World War I soldiers improve their physical fitness levels. Pilates was used as rehabilitation therapy for injured individuals by incorporating resistance, stretching, and target muscle strengthening. Pilates is now utilized for all individuals with different bodies and fitness levels and can provide tremendous benefits.
What Are The Benefits?
Pilates, like any other form of exercise, has many beneficial properties that help improve a person’s health and wellness. Studies reveal that Pilates helps many individuals, including older adults, by improving their posture by decreasing thoracic flexion while increasing lumbar extension for pain relief. Some of the beneficial properties that Pilates offer to the body include:
Increasing core strength: The deep muscles in the abdomen, back, and pelvic regions become stronger and help stabilize the body more.
Strengthen muscle groups: Pilates helps make the muscles not only strong but also helps stretch them so that they can look long and lean. This makes the individual look toned.
It’s a whole body workout: As many exercises work on specific body parts, Pilates focuses on each muscle part of the body and helps muscle development.
Posture Improvement: Pilates help keep the spine aligned while strengthening the body and core. Over time a person’s posture will improve naturally, making them stand taller, stronger, and even more graceful.
Increases energy: Like all exercises, Pilates will give a person the energy boost they need. This is due to the focused breathing and increased blood circulation that stimulates the muscles and the spine.
Pilates Exercises For Back Pain-Video
Are you looking for a new exercise to tone your muscles? Have you been dealing with pain in your lower back? Do you have muscle weakness in some regions of your body? If you have been experiencing pain-related issues, why not try Pilates? The video above goes through a 10-minute Pilates workout for back pain. Studies reveal that non-specific low back pain is a highly prevalent condition many individuals associate with disability and work absence worldwide. Many environmental factors affect many individuals, causing them to suffer back issues. Pilates can help encourage many individuals to regain their health and wellness by incorporating core strength and stability while improving their posture.
Pilates Alleviate Back Pain
Many people don’t realize that some low back pain symptoms are related to poor posture. Poor posture can lead to associated symptoms of headaches, back pain, improper balance, and pelvic issues. What Pilates does is that it creates body awareness and helps improve the lower back muscles by strengthening them and relaxing the stiff muscles. Studies reveal that incorporating Pilates as physical therapy for individuals suffering from low back pain can help address the mental and physical pain aspects with core strengthening, flexibility, and relaxing the tense muscles. Many individuals should never put off exercising when it comes to back pain. Incorporating an exercise routine can benefit the body and prevent future injuries.
Conclusion
An exercise regime can provide many beneficial results for those looking for ways to be healthy, those suffering from injuries, or those who want to add something else to their workout routine. Pilates is one of those exercises that incorporates resistance, stretching, and muscle targeting as it is a full-body workout. Pilates is used in rehabilitation therapy for injured individuals and can provide tremendous benefits. Pilates can help many individuals with back issues associated with environmental factors like poor posture. Many individuals that utilize Pilates as part of their exercise regime will begin to feel stronger and healthier as their backs will thank them.
Kuo, Yi-Liang, et al. “Sagittal Spinal Posture after Pilates-Based Exercise in Healthy Older Adults.” Spine, U.S. National Library of Medicine, 1 May 2009, pubmed.ncbi.nlm.nih.gov/19404180/.
Sorosky, Susan, et al. “Yoga and Pilates in the Management of Low Back Pain.” Current Reviews in Musculoskeletal Medicine, Humana Press Inc, Mar. 2008, www.ncbi.nlm.nih.gov/pmc/articles/PMC2684152/.
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