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.

_______________

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

Jim

vs181006-004

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.

_______________

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.

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

Opening of the Small Circulation Exercises

Stress is known to compromise the immune system. Tai Chi and qigong (yoga) are exercises that have passed the test of time. By relieving stress and balancing body movements, deliberate deep breathing and control of ones thoughts and emotions these methods work.

No need for a gym. No need for special equipment. No treadmill, Peleton nor Mirror to make the user dependent upon the device rather than self-disciple to do the work. YOU are the health care program. You are accountable to yourself to maintain YOUR health and well-being.

I am providing many FREE online classes to educate people to the wide spectrum of health benefits available through tai chi, qigong and various martial arts practices.

Now is a great time to realize that we are in control and responsible for our health and well-being. We have been all along, but crisis puts our priorities back in proper focus. Proactive rather than reactive.

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

or https://www.youtube.com/c/MindandBodyExercises

Enjoy, get moving and stay healthy!

Yoga – 70 Beginning & Intermediate poses

70 Yoga Poses (beginner & intermediate)

When I first stated learning these almost 40 years in a martial arts school, they weren’t called yoga exercises but rather “warmups”, “group lesson exercises” or in general just “stretching”. Well after years of practice and study I found that the exercises from martial arts, yoga and qigong are so greatly inter-related, that it is sometimes difficult to differentiate which is which. In the bigger scheme of things, I found that it really doesn’t matter as they are all parts of the same tree or more specifically the same root. Yoga has standing postures as well as the sitting and lying exercises. Qigong has static sitting, standing and moving exercises. Martial arts draws from both to build internal and external strength.

Regardless, it is all in the presentation of the teacher or interpretation by the student whether to practice or label the exercises as yoga, qigong, martial arts or otherwise.
People often get so caught up on the name or type of label for the exercise. Maybe just practice the exercises and explore for oneself what the variations and the depth of the benefits can be achieved.

#qigong, #chikung, #yoga

Yoga Stances-2