After a few days the pain had not subsided, my only relief was in a seated position, but standing back up simply re-aggravated the condition. I eventually went to see my doctor who did a series of x-rays, but only found an aging compression fracture that was developing the onset of arthritis. I went through 3 months of physical therapy 4 days per week. I never had extreme relief from the pain, but did regain my mobility.
A few months later, I went moved to Pennsylvania, where my wife went to work for a Chiropractor. In my visits with the Chiropractor, I found two very simple things that gave me the greatest relief and mobility. The first was traction, using a Cox Table. The idea, behind the Cox Table is simple. The legs are strapped to one end of the table, which is allowed to free float and drop. At the same time the Chiropractor would put pressure on my spine moving in the opposite direction. The principle of the Cox Table is traction. Spacing out the disks of the spine, relieves pressure along the spine.
I learned that I could recreate this treatment at home with the help of my wife. When I start to have pain in my lower back, I have her help me with a simple exercise. I lie on my back with my arms beside me. She grabs my feet by the heels and takes my legs straight up and back. When I begin to feel my lower back pulling, I have her hold that position until the muscles begin to release. Then I have her move my feet back a little further until my back is loosened up once again.
If you don't have a spouse as helpful as mine, you might want to use some type of inversion therapy, using an inversion table or inversion boots. Inversion uses the weight of your body to accomplish the traction work.
The other simple home remedy is cold therapy. An ice pack used in 20 minute intervals will cause inflammation and swelling to decrease. When my back is really messed up, you can see the muscles bulge out on my lower back along my waistline. This ice pack therapy brings the swelling down and reduces pain very quickly.
If you are suffering from back pain, but don't want to go through surgery or can't continue to spend large amounts of money on doctors and therapy, I would encourage you to give these solutions a try.
By Rich Lauro MAT, MES, PRS
This is the first article of a series of articles to follow. In this article I will be addressing one of the main core stabilizing muscles of the lumbar spine and its role in back pain, as well as specific exercises that should be performed to prevent and recover faster from your back pain. You should make these exercises part of your everyday routine, just like brushing your teeth.
Words of wisdom before performing these exercises:
· Consult with your doctor before starting an exercise program or if you're experiencing radiating pain.
· Don't stop your exercise program just because your back feels better. Continue exercising to keep your back pain from returning.
· Where most rehabilitation programs fail is in the selection and repetitions they prescribe to their patients. People with weak back muscles should not only strengthen these muscles but should concentrate on building muscle endurance since these muscles are at work all day long.
· Consider working with a Muscle Activation Technique Therapist to identify and correct muscular imbalances and to make sure all muscles are functioning properly.
Core Stabilizer:
Transverse Abdominal (TVA) is a very important stabilizer of the low-back. It is the deepest of the abdominal muscles and the only one that runs horizontal. It activates prior to the muscles of the hips and thorax. When contracted it flattens the abdominal wall and compresses the viscera. The TVA is required for all integrated movements. If the TVA is weak it will allow bulging of the anterior abdominal wall increasing lordosis in the low-back and will also create a lateral bulge in (forward bending) or extension (back bending).
Researchers used EMG activity to identify the timing of the TVA and the multifidus contraction, compared to other abdominal muscles, during movement of the upper limbs in response to visual stimuli. They found that, in subjects without lower back pain, the first active muscle was the transverse abdominis contracting prior to the upper limb. The model they developed "identified a consistent dysfunction of transverse abdominis in people with low-back pain.
Isometric Exercises Explained:
Before we get into the specific exercises for the TVA I would like to explain why isometric exercises are so important.
In order to activate the TVA muscle fibers or any other muscle for that matter, a weak muscle must first be "jump started" using MAT Therapy or by using isometric exercises before you can strengthen it through exercise. If a weak muscle is not first jump started, then the body is forced to compensate and use other muscles to perform the desired movement.
Isometric exercises solve several problems that Rehab programs and weight lifting activities do not solve:
Problem #1: A weak muscle will not contract with most strengthening exercises because dominant muscles will compensate for weak muscles.
Problem #2: When the body senses instability in the joint, it will tighten up to protect the joint. Stretching a tight muscle will only create a temporary release and could result in a more vulnerable joint.
Problem #3: Muscle imbalances may occur through repetitive use of the same muscle, or through injury, causing the body to go into "protective" mode.
When performing isometric exercise contractions, the contraction should be held for 6 seconds and repeated 6 times. This allows time for peek tension to develop and metabolic changes to occur in the muscle. The muscle should be placed in its shorthend position. In this position the muscle is at its weakest. The intensity of each isometric contraction should increase. By the 6th contraction, greater range of motion and neural input should occur. For more information on isometric exercises visit www.sports-injury-solutions.com
Exercises for the TVA
· This exercise is critical in re-estabilishing good communication between the brain and the key stabilizer muscles (TVA). Progressing to advanced abdominal exercises when your body is not prepared will only magnify muscular imbalances that can cause injury and pain.
· Lie on your back and cross your left leg over right leg. Your left heel should be next to the right knee. Rotate right approx 30 degrees your left hip will come off the ground several inches. Push knee into the ball or wall 6 times for 6 seconds. Start lightly and increase pressure each time. If you feel cramping in the inner thigh you are pressing too hard. This exercise will activate the TVA and should be followed up by regular abdominal exercises.
Both Carl Willis & Rich Lauro are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Carl Willis has sinced written about articles on various topics from Fishing, Religion and Fitness. Carl Willis. Carl Willis's top article generates over 6600 views. to your Favourites.
Rich Lauro has sinced written about articles on various topics from Fitness. To learn more about MAT Techniques and how to prevent and recover faster from your sports injury Visit www.sports-injury-solutions.com or call 540-840-3208 to get your FREE REPORT "The Secret To Eliminating Muscle and Joint Pain".. Rich Lauro's top article generates over 1900 views. to your Favourites.