Treating Low Back Pain without Cracking your back

So you hurt your back......but you're wary of going to a chiropractor.  You don't like getting cracked, or your Aunt Sally hates chiropractors and told you you should never go to one.  Not to worry!

The first thing you should know is that I'm not against spinal manipulations.  When used appropriately, they are amazingly effective at reducing back pain and other ailments.  Having said that.......When people have back pain, a lot of people do not want surgery.  Also, a lot of people are uneasy about the idea of getting 'cracked' (a spinal manipulation) in order to deal with their low back pain so they avoid chiropractors.  Luckily you have options!  There are a number of soft tissue (not bone) manual therapies as well as exercises that can make a difference for you.

Commonly the goal of treatment to the low back when it's in pain is to try to increase the flexibility of the upper back and the hips to decrease the amount of movement that comes from the low back.  With reduced movement comes reduced stress on the area.  Utilizing chiropractic adjustments is definitely helpful to this goal, however if that option is off the table, there are still many effective methods.  I've demonstrated a number of the muscle therapies and exercises that help with that problem.


Manual Therapy Examples

• Active Release Technique to the Iliolumbar Ligament

• Active Release Technique to Hip Flexors

• Active Release Technique to the Quadratus Lumborum)

Exercises

• Touch Touch Progression for better hip flexibility

• Thoracic Spine Foam Rolling

One thing to realize when using conservative care (non-drug, non-surgery) is that these problems don't always go away over night.  To make physical changes to the body, it's important to realize that typically you'll need to perform several treatments a week for a few weeks before the problem will be resolved.  I typically tell my patients to expect significant relief within 6 visits.

If you are in need of treatment in the south FL area, please call my office at 561.877.1680 or visit me at www.Mobility-4Life.com

Neck pain that shoots to the shoulder

Have you ever had a pain that starts in your neck but also shoots down to your shoulder, and sometimes even down into your arm or hand?  It could be a number of things including Cervical Spine radiculopathy or thoracic outlet syndrome.

Basically what happens is that the nerves exit from the spinal cord to the side of your neck also pass through behind the collar bone and down to the shoulder and down the arm.  There are spaces in your body for those nerves to bend and stretch as you move your head and shoulder.  However sometimes that space can get closed up.  This happens because of old injuries, poor posture and various other reasons.  The space will be narrowed to the point where it impedes on the space of the nerves and it starts irritating them.  Next what follows is pins and needles, tingling, numbness, pain and sometimes even weakness of your arm.

So....what do we do about this?

Well the goal is to open up the space available to the nerves so they can move un-impeded by the bones and soft tissues of the body.  We can accomplish that in several different ways.  Here are some examples.
Videos

• Active Release Technique to the neck and arm musculature

Exercises
Thoracic Spine Foam Rolling

• Bent over reach-backs

If you are in neck or shoulder pain and are in Boca Raton, FL please call us at 561.997.8898 or visit me at www.Mobility-4Life.com

Top 10 Reasons for Triathletes to Strength Train

This is a special guest post by Mark Van Bourgondien.  Mark is the owner of Synergy Fitness in Boca Raton, a great local gym that has special programming for runners, triathletes and fitness models.  Mark can be reached through his website here.         

Top 10 Reasons for Triathletes to Strength Train

Triathlon Race Season is here, races are in full swing and training now centers around those races that will make up the often 12-14 week race season.  But what about strength training?  This is a hot topic now, more than ever.  Should Triathletes dive into strength training, should they put off strength training until after the triathlon season or should they incorporate elements now.  Here are the top 10 reasons why triathletes, especially female triathletes should add strength training to their regimen.

1. Well Designed Program can improve performance

a.    Find a strength training expert who can design a program that will compliment and enhance triathlon disciplines,.

b.    Strength training elements can increase power and strength more than 25%, while also increasing muscle efficiency

2.    Strength Training Programs reduce injury

a.    According to the American Academy of Sports Medicine 20 Years of research has proven that athletes and beginners alike who engage in strength training programs see fewer injuries.  There is nothing worse than having to sit out a race or even a season due to preventable injuries

3.    Cross Training Balances Muscle Imbalances

a.    Triathlon Disciplines develop the larger muscle groups such as the glutes, quads and even upper back while neglecting smaller stabilizing muscles, adductors, abductors and core. These smaller muscles become weak in comparison.  Strength training programs can be developed to target these smaller stabilizing muscles correcting imbalances.  As an example biking is quad dominant with support from the hamstrings.  Improving hamstring strength with stiff legged deadlifts or good mornings will improve quad overall performance

4.    Reduces Boredom/Increases Sharpness

a.    Swimming, Biking and Running can all become repetitive and stale.  Jump start both your brain and your muscles by taking a class that is completely different to the other disciplines you train for

5.    Improved Physiological Imbalances

a.    Endurance Training often leads to overtraining.  Over training breaks you down and weakens you.  Studies have shown too that over training often weakens the immune system whereas shorter duration strength training sessions can build the immune system.  According to Poliquin (2012) “Strength training makes the body work like a well-oiled machine so that it’s ready to launch an assault when exposed to germs and viruses. It builds muscle, supports bone building, triggers tissue and collagen production, and elevates the immune system. Exercise elevates immune function by improving gene activity and the body’s natural antioxidant system.”

6.    Strength Training isn’t all just weights – HIIT, Tabata, Bands,

a.    HIIT, Tabata Programs increase VO2 Max and thus overall performance.  While most of us think that we are exerting ourselves near to 100% studies show that we are no where near that threshold.  HIIT and Tabata Programs of shorter duration challenge the athlete to perform maximally

b.    Bands, Bosus and Barbells are also used by Strength Training Professionals

7.    Improves overall athleticism – Strength Training and even Speed and Agility Classes can improve overall athleticism.  Triathlon disciplines are nearly all one dimensional in the Sagittal Plane – Strength Training programs can improve overall athletic ability, reaction time, balance and agility.

8.    Improves Bone Density/Joint Mobility in other planes

a.    Strength Training improves Bone density especially in populations such as women who are more susceptible to bone decline

9.    Decreases Depression and Anxiety

a.    A Harvard study found that 10 weeks of Weight Training reduced clinical depression better than counseling and if you thought that only aerobic exercise release endorphins leading to that illusive runners high don’t despair Weight Training also release endorphins such as Serotonin giving the same mood benefits as aerobic exercise. benefits.

10. Prepare for Next Year – Strength training benefits for Triathletes abound but if you haven’t already started what should you do in the middle of the season.

a.    Try adding one class of strength training per week.  Tell the instructor that you are a triathlete and you are new to strength training. A “start low go slow” approach is best.  You can always increase your weights and reps with pain or fatigue in the coming weeks

b.    When planning for off season training incorporate 2-3 classes per week that mimic or compliment your triathlon disciples. 

c.    Choose rounded programs that promote total body conditioning

d.    Don’t forget about the core !  Its central to your development !

Mark Van Bourgondien is the owner of Synergy Fitness Boca, ACE Certified, CrossFit Level 1 Trainer, Running Coach and athlete.  He trains high school and college level athletes, endurance athletes including triathletes. Much of his training centers around performance enhancement and injury prevention.  Drop in to Synergy Fitness at 221 East Palmetto Park Road, Boca Raton, FL 33432 or call him at 561-289-3383.  You can also visit us at www.Mobility-4Life.com