Relieving Chronic Lower Back Pain

Relieving Chronic Lower Back Pain

Most people in the United States will experience back pain at some time in their lives. Some find relief through options like rest, medications, exercise, stretching, chiropractic, acupuncture, physical therapy and sometimes surgery. Most pain goes away within a few days or weeks only to return at a later date. In many cases, the root cause of back pain is tight hamstring muscles. Excessive sitting or standing can tighten these muscles, as well as lack of proper stretching on a regular basis. Other root causes of back pain are many ranging from poor posture, heavy lifting, sports injuries, career, lack of exercise, congenital and others. Unless the root cause is found and addressed, most treatments only offer temporary relief.

Sitting hunched over — Straining the neck forward to see closer, puts strain on the neck and upper back. This leads to hunching forward of the spine and a gradual realignment of the 3 natural curves.

Poor posture, combined with long hours sitting stagnant in a chair cause muscles within the legs to shorten and tighten over time. These muscles, specifically the hamstrings, cause the pelvis to tilt the tailbone forward.

Pulley graphic — Just like a pulley, the hips rotate towards the tight muscle groups. Tight hamstrings, cause the pelvis to tilt the tailbone forward which put increased tension on lower back muscles.

Pelvic tilt also puts strain on the lower back muscles such as the quadratus lumborum. Spasms can occur as the muscles tighten even more to protect the spine from excessive movement. The piriformis muscle attaches the head of the femur to the base of the pelvis. The piriformis can become irritated or tense causing pain to the nearby sciatic nerve. Sciatica can cause pain and numbness down the back of the legs to the heels and toes.

Quadratus Lumborum graphic

The below set of exercises develop strength and flexibility which can improve posture. Good health of the lower back starts with good posture. Strength in the back, hips and abdomen provide a strong cage that houses the internal organs. Flexibility in these areas helps to maintain good blood circulation to the organs and lower body. Lengthening of the spine while exercising reduces stress and tension on the nervous system. Relax the body into the positions in spite of any tension in the muscles. Deep and relaxed breathing is essential while performing these exercises.

Try to match your body position similar to those as shown below. Don’t be discouraged by not being able to achieve these stretches but rather do what your body is capable of. Stretches can be performed on the floor, on a mattress or even in a swimming pool or hot tub. Try for a few seconds in each position for a total of a few minutes. As your flexibility increases in the hamstrings, less tension will be placed on the lower back muscles. Try to do some of the exercises everyday for at least a few days in a row. As the pain is relieved, try to add more time for each exercise working up to a total of a half-hour or full hour. As less pain is present, try to maintain a regular schedule of performing these exercises to keep the problem from reoccurring. All stretches should be performed on both sides.

Knee to opposite hand — Lay flat on your back, bring a bent knee across the other straight leg. Relax the neck and arms as you feel the lower back stretch to the side.

Seated toe touch — Sit on the buttocks as leaning the upper body forward. Focus more on the torso coming forward than the hands reaching the feet.

Piriformis stretch — Lay flat on the back as bending both knees. Try to cross the right foot over the left knee. Pull the left leg towards your face as the right hip stretches.

Standing Toe Touch — Feet together while bending forward at the waist. Reach as far downward as comfortable.

Torso twist — Sit on the buttocks with one leg straight and one leg bent and crossed over the other. Turn the upper body opposite while relaxing the back.

Horse stance and reach to the side — Feet slightly wider than shoulder width, knees bent, hands open positioned next to the hips. Back straight, lower back arched inward as hips sink down. Left Bo stance as opposite arm extends out and away from back heel. Left hand, arm & shoulder twists with the torso towards the left. Sink hips. Alternate on both sides.

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For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com

Jim

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Jim Moltzan started his martial arts training at the age of 16, starting with Korean martial arts and evolving into BaguaZhang, Tai Chi, and Qigong. Jim has been training, studying and teaching for almost 40 years effectively educating hundreds of students.

Master Instructor Jim Moltzan has trained with a diverse group of masters and high-level martial arts teachers of many different disciplines. Jim’s specialty is teaching exercises to improve chronic conditions, working with people of all ages, especially senior adults. Offering guidance and instruction, Jim has also worked with Parkinson Disease patients through Florida Hospital. Jim gives regular lectures as requested by AdventHealth (Florida Hospital) regarding the benefits of Eastern practices.

He is the author and graphic artist of numerous journals, graphic charts and study guides relative to the mind and body connection and how it relates to martial arts, fitness and self-improvement.

Jim continues his training and teaching in the Orlando, Florida area conducting classes, seminars and lectures as his schedule allows. He balances his teachings and businesses with his own personal cultivation and time spent with his wife and two college-age kids.

Knee Pain – What’s Your Plan?

Knee Pain (or whatever pain you are dealing with) – What’s Your Plan?

Give it a rest? Elevate or not?
Ice or heat? When is one more beneficial?
Keep active? When do you decide to get moving again?
Go to your doctor? Chiropractor, physical therapist? Alternative exercise coach?
Get an x-ray? MRI?
Medicate? Anti-inflammatories (nsaids), opioids?
Surgery? Meniscectomy, ACL reconstruction, knee replacement?

Depending upon your issues, maybe yes to all of the above. Without knowing how serious your injury is, it can be difficult to plot a course to relieve the pain and gain back confidence in your activities. You need to do the homework and research to become educated as to what injuries are typical and what the options are to move forward.

I am not a doctor nor claim to be. However, I have a different health, fitness and well-being background spanning almost 40 years. Starting martial training at the age of 16, I have continued training, studying and teaching ever since. Traditional Chinese medicine and qigong can also be studied within some martial arts lineages, which I have pursued greatly. Martial arts is deeply connected to fitness and health, aside from the obvious self-defense benefits. My fellow students and I were taught that it was easier but not ethical to injure someone unless justified. More honorable was to heal injuries or train and teach to not become injured.

A knee injury when I was 21 woke me up to what the term “torn ACL” meant. So I tore my anterior cruciate ligament (ACL) and learned quickly how painful this type of injury could be. I decided not to go to a doctor but rather go the the “ice, rest and then exercise” route. Using martial arts exercises and qigong (deep breathing exercises as well as yoga-type postures) I was able to rehabilitate my injured knee to 100%. It took about 4-6 months of diligent daily training. Pretty much three exercises, performed 500 repetitions, twice daily. Also, holding a few stationary yoga-type stances for 5 minutes at a time. This is known as medical qigong or qigong therapy. These methods have been used for thousands of years for various injuries and ailments. Anyone can learn and exercise like this, but not everyone cares to put in the work or can make the time to exercise. Surgery is out-patient and physical therapy afterward is about 8-12 weeks. Many choose this route over the time and effort to do the disciplined exercises. Regardless, the individual will end up doing exercises anyway, if they want to resume pre-injury activities.

I have seen and worked with probably hundreds of students over the years that have improved the health of their knees (and other issues) through these specific exercises.

Sitting-Standing exercises — Series of exercises to strengthen the knee joint and surrounding muscles

It was not until years later, that I re-injured the knee and decided to get an MRI just to know what was really injured and how badly. It was with this visit to an orthopedic surgeon that I learned that I had torn my ACL some 25 years earlier. He suggested that whatever I had been doing to strengthen and rehab my knee joint, I should continue because it had given me the much needed muscular stability in the lateral side to side movements. This surgeon also advised me against surgery that might or might not give me better knee stability at the risk of aggravating other issues performing the surgery. If it is not broken, don’t fix it – made perfect sense to me.

set of 4 exercises — Stationary “yoga-type” qigong exercises for strength and stability

In 2002 there was a study by J. Bruce Moseley of the Houston Veterans Affairs Medical Center and his colleagues. They randomly placed 180 osteoarthritis patients into three treatment groups: debridement, lavage, or sham surgery, in which a surgeon would make incisions to the knee, but not cut or remove any cartilage. The patients nor their health care providers knew which group the researchers had placed them in. For two years the patients continued to evaluated their knee pain, while the doctors examined their regular walking and stair-climbing abilities. The results showed that at every point in the investigation, all three groups reported an equal degree of reduction in pain and increase in activity level. Mr. Moseley and his collaborators concluded that the placebo effect can account for the observed improvements; the surgeries did not appear to have any significant effect on the actual physiology of the knee ailment.

The point of this article is not to dissuade anyone from gaining medical treatment. But rather to encourage the acquiring of information and learning what ones options are before committing to a surgical procedure that may or might not improve your current situation. There is always a risk of having a worse set of circumstances after the procedure. There is not much lost nor risk of trying non-impact exercises, other than ones time and effort. If the exercises don’t produce the desired results of pain reduction and knee stability, one can always elect to have the surgical procedure afterwards, which will undoubtedly require pain meds, physically therapy and exercises after surgery anyway. Pay now or pay later – another term often used in the healthcare industry.

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For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com

He is the author and graphic artist of numerous journals, graphic charts and study guides relative to the mind and body connection and how it relates to martial arts, fitness and self-improvement.

The Modern Dilution of the Mind, Body & Spirit Connection

The Modern Dilution of the Mind, Body & Spirit Connection

Mind

Body

Spirit

Often times we hear of the mind, body and spirit harmony expressed in the news, at the health club, yoga studio, coffee shops or places of worship. Spirituality and religion are often lumped together but have rather distinctly different meanings. So let’s look at spiritually more as a level of self-awareness, purpose and life direction and not necessarily a membership to any particular religion or belief system.

Who doesn’t desire a strong, sharp and intelligent mind?

A healthy, strong and disease-free body to last us into our latter years of life, would also be nice.

A strong connection to a higher power gives us direction, a hope for something greater than ourselves and for some a sense of purpose.

Mind-Body-spirit-detailed-larger font

A harmony between the mind, body and spirit would wrap it all in a nice package, right? But how does this come about other than merely saying that this is what I am pursuing? I work out daily, go to church regularly, eat healthy foods, read books and magazines, stay informed – I have the mind, body and mind connection down pat, right? I guess it depends on what my goals and expectations are relative to achieving this harmony.

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To pursue a strong, disciplined and intelligent mind, I think one needs to become and stay educated. Whether from schooling, reading, employment, life experiences, etc. you need to keep learning as long as you are able to. Once you think you know all of any particular subject matter, you limit yourself to learning something new or experiencing a different perspective of whatever knowledge you may already understand.

empty your cup

To achieve a healthy and disease-free body, usually requires some amount of physical effort or restraint from activities that tear the body down or put oneself in bodily harm or injury. Very few people make it past the middle ages of 33-58, free of injury or disease if they are not aware of what they eat, how they move their body (whether for career, fitness or lifestyle) and what they focus their thoughts upon. Thoughts being positive, happy, optimistic or more negative, depressed, counterproductive.

what you eat

Acquiring a strong spirit doesn’t necessarily require attending religious institutions or services, but for many provides the direction or path to do so. Others go direct to the source, but I feel to each their own as long as it doesn’t infringe upon others living their lives and enjoying their freedoms to do so. I do however think that some method of self-reflection needs to be cultivated in order to see oneself as others see them. With this awareness, one can pursue the best version of their self, as a daily practice and not an occasional event.

Methods of Self-reflection

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There are many methods and formulas to achieve the mind, body and spirit connection I am writing about. In this article forward, I am referring more towards yoga, tai chi, qigong and martial arts practices. These I am most familiar with from my studying, practicing and teaching of for almost 40 years.

I feel that much of the yoga, qigong, tai chi and martial arts, being currently taught in the United States to the general public through health clubs, wellness centers, community rec centers, etc. is a watered-down version of these practices focusing merely on fitness and sometimes some other health aspects such as flexibility and stress relief. Many wellness centers try to fill up their calendars to offer the “one stop shop” featuring every version of fitness available. Spin classes, water aerobics, personal training, meditation, jazzercise, and the alternatives like yoga and tai chi – you name it, they will provide it. Often times the instructors are exercise instructors or ones having picked up a weekend course on a particular subject, who are now “qualified” to teach the methods without much real diligent practical experience themselves.

Exercise Buffet

All of these methods can be taught or practiced as “yoga-light”, “tai chi-easy” or “cardio-kung fu” but the reality is that it takes time, physical effort and deliberate thought to achieve beyond the basic fitness benefits. Current culture doesn’t really encourage individuals to join the yoga ashram nor retreat into the mountains for years of training and isolation.

What took years of physical training, observation, contemplation and meditation in years past, is now packaged in weekend seminars or 200 or 500 hour programs that take a few months to a year or two to become “certified”. This is great that so many more people have more access to what was previously kept to yogis, monks and royalty. Those that are more knowledgeable or good teachers, usually move on to have their own clients or businesses elsewhere.

What is being left out is the actual mind and body integration that can lead to the higher levels of self-healing, chronic pain management and self-awareness. One will find it difficult to achieve a better understanding of self when they are not challenged to self-critique the inner dialogue that is part of the human condition. These aspects are not currently acceptable as mainstream within fitness centers, as it delves into asking the individual to question their own reality and look into the mirror to maybe see something they don’t care to deal with.

Eastern Practcies graphic

Interesting though is that the practices previously mentioned where indeed originally developed as a means of self-preservation of the body and mind to unite with their spirit. Yoga means “yoke” or unite. The yogi greeting of “namaste”, may the god in me see the god in you. Kung Fu meaning “hard” or “deliberate” work. Tai Chi meaning “the supreme ultimate”. Qigong meaning “energy” or “life force” work. You get the idea, being a deeper meaning or purpose behind the names themselves. Currently, yoga is often looked upon as glorified yuppie stretching; you have to have the yoga pants (I prefer Lululemon), the Hydro Flask water bottle. Tai chi is commonly perceived as exercises for old people who can’t run. And qigong, well that is that weird mediation and chanting stuff, right? Most people don’t want to spend the time to become better educated about these methods but would rather do the yoga-stretching classes at the gym, lift some weights, bike or run to feel the “burn”, break the sweat or overall just feel like physical exertion is the means to get in touch with their inner self.

Please don’t misunderstand my frustration with pursuing only the physical benefits of training. The physical training and self-discipline is indeed the gateway to a better understanding and management of ones thoughts and emotions. By disciplining the body, this leads to disciplining the thoughts and breathing rhythms which can consequently lead to higher levels of self-awareness.

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There are still some very good teachers and schools/centers that continue to teach the mind/body/spirit aspects; but one needs to seek them out. Their numbers are dwindling, and there is the real possibility that the deeper root of knowledge will not be passed on to the next generations unless in books, videos or other resources. Supply and demand. No demand from people wanting to learn about the value of the mind, body and spirit connection, means the supply of teachers will continue to decline. You can’t make people understand the value of a diamond by giving it them for free. One cannot value an education that they did not earn for themselves. Is a college degree worth the paper it is written upon, or is the lessons and experience of the education process where the value is at? Teachers cannot pass the knowledge out, if the student doesn’t desire it to begin with. Knowledge is freedom. The sharing of knowledge is when knowledge becomes powerful.

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For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com

Jim

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He is the author and graphic artist of numerous journals, graphic charts and study guides relative to the mind and body connection and how it relates to martial arts, fitness and self-improvement.

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People Don’t Ail From Lack of Muscle Tone

Toned arms, a flat stomach, a well sculpted physique – are all very nice to have, at the very least on the cosmetic level. However, lack of these are not the leading causes of death. Healthy internal organs and their various bodily functions are the foundation of wellness.

There are major difference between fitness, health and wellness.

Fitness focuses on your physical health including nutrition, strength, conditioning, flexibility, and body composition with specific markers based on body size, gender, body type, training style, and training age. Fitness is a component of wellness, but wellness isn’t a component of fitness.

Health is a state of being – physical, mental, and social well-being. Primary determinants of health include the social, economic, and physical environments, and individual characteristics and behaviors.

Wellness (well-being) includes fitness but it’s broader. Wellness considers all of your choices and how they create your entire lifestyle. Wellness includes many facets, and looks at the way they interact to create balance or imbalance. Think of wellness as a web, then plucking it one part creates reverberations across the rest.

Wellness is the state of living a healthy lifestyle. Wellness is considered a conscious, self-directed and evolving process of achieving full potential. Wellness is multidimensional and holistic, encompassing lifestyle, mental and spiritual well-being, and the environment. Wellness is finding a balance between all of these and enhancing a sense of happiness.

The leading causes of death in the US for 2017-2018 (from the CDC):

1) Heart Disease

2) Cancer

3) Unintentional injuries

4) Chronic lower respiratory disease

5) Stroke and cerebrovascular diseases

6) Alzheimer’s disease

7) Diabetes

8) Influenza and pneumonia

9) Kidney disease

10) Suicide

The path to good or poor health doesn’t happen overnight.

Which Path Are You On

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For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com

Jim

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He is the author and graphic artist of numerous journals, graphic charts and study guides relative to the mind and body connection and how it relates to martial arts, fitness and self-improvement.

Today’s FREE class: Wrist Exercises for flexibility & strength

Today’s FREE class:
Wrist Exercises for flexibility & strength

Often times people don’t realize how little flexibility, strength or range of motion they have in their wrists, elbows and shoulders. But then some situation presents itself, and the individual discovers that their grip is weak, or they can’t reach to scratch their back or maybe the wrists ache after painting their house. Seemingly little things that make a big discomfort down the road.

Anyway, here are a few “strategic trauma” exercises where you stretch and manipulate the hands very deliberately to find the weak spots and make them release and move more freely. After repetitive practicing, the joints become more pliable. One wrist is strengthening while the other is increasing range of motion.

If you have questions about these exercises or other methods to maintain and improve wellness, contact Jim Moltzan at 407-234-0119 or info@MindAndBodyExercises.com