There's an epidemic of musculo-skeletal dysfunction in our community. Ask any group of people 'Who here has either got a crook back, stiff neck, 'cold' shoulder, bung hip, game leg, dicky knee or sore wrist?’ and at least 50% of people will put their hand up.
The good news is that in 80% of cases it's not a medical problem, it's a fitness problem. Chances are you're not strong enough or flexible enough to keep your body in good alignment.
The solution? You need a good strength and flexibility training program to straighten yourself up.
There are two key principles involved here.
1. Tight muscles pull bones out of alignment. That’s the bad news. The good news is that by loosening tight muscles the bones will go back into alignment.
If you do the right exercises, long enough and often enough, there’s a better than even chance you’ll straighten yourself up. Poor function will be restored to good. You’ll start to feel better. Your pain will go away. All you have to do is find the right exercises.
2. The cause of the pain is rarely at the site of the pain – so a rub down and a hot wheat bag on the spot where it hurts may give you some temporary relief but won’t treat the cause of the problem. Over the years it will just get worse.
With lower back pain there’s a chain of dysfunction. Tight calf, hamstring and buttock muscles take your pelvis out of alignment. When that happens, the bones above it are taken out of alignment as well.
It puts pressure on the muscles, tendons, ligaments and discs in your lower back. They ‘feel the pinch.’ You tell people you’ve got a crook back.
Next week I’ll give you an exercise to loosen up your calf and hamstring muscles and get you sitting up straighter. Do that and you square your pelvis up and take the pressure off the bones of your lower back.
Then there’s that better than even chance that millimeter by millimeter, your lower back pain will start to go away.
On the track
Back walking with the boys.
In the meantime stay tuned, highly tuned and if it’s weak strengthen it; if it’s tight loosen it.
John Miller
www.globalbackcare.com
Showing posts with label fix back pain. Show all posts
Showing posts with label fix back pain. Show all posts
Monday, May 24, 2010
Saturday, May 22, 2010
BACK PAIN - Saturday 8th May 2010
There's an epidemic of musculo-skeletal dysfunction in our community. Ask any group of people 'Who here has either got a who's got back pain and at least 30% of people will put their hand up.
The good news is that in 80% of cases it's not a medical problem, it's a fitness problem. Chances are you're not strong enough or flexible enough to keep your body in good alignment.
The solution? If you're going to fix back pain you need a good strength and flexibility training program to straighten yourself up.
There are two key principles involved here.
1. Tight muscles pull bones out of alignment. That’s the bad news. The good news is that by loosening tight muscles the bones will go back into alignment.
If you do the right exercises, long enough and often enough, there’s a better than even chance you’ll straighten yourself up. Poor function will be restored to good. You’ll start to feel better. Your pain will go away. All you have to do is find the right exercises.
2. The cause of the back pain is rarely at the site of the back pain – so a rub down and a hot wheat bag on the spot where it hurts may give you some temporary relief but won’t treat the cause of the problem. Over the years it will just get worse.
With lower back pain there’s a chain of dysfunction. Tight calf, hamstring and buttock muscles take your pelvis out of alignment. When that happens, the bones above it are taken out of alignment as well.
It puts pressure on the muscles, tendons, ligaments and discs in your lower back. They ‘feel the pinch.’ You tell people you’ve back pain.
Loosen off your calf and hamstring muscles and you start sitting up straighter. Do that and you square your pelvis up and take the pressure off the bones of your lower back.
Then there’s that better than even chance that millimeter by millimeter, your lower back pain will start to go away.
On the track
On the stepper, 30 minutes at level 8: 608 steps and 465 calories.
In the meantime stay tuned, highly tuned and if it’s weak strengthen it; if it’s tight loosen it.
John Miller
www.globalbackcare.com
The good news is that in 80% of cases it's not a medical problem, it's a fitness problem. Chances are you're not strong enough or flexible enough to keep your body in good alignment.
The solution? If you're going to fix back pain you need a good strength and flexibility training program to straighten yourself up.
There are two key principles involved here.
1. Tight muscles pull bones out of alignment. That’s the bad news. The good news is that by loosening tight muscles the bones will go back into alignment.
If you do the right exercises, long enough and often enough, there’s a better than even chance you’ll straighten yourself up. Poor function will be restored to good. You’ll start to feel better. Your pain will go away. All you have to do is find the right exercises.
2. The cause of the back pain is rarely at the site of the back pain – so a rub down and a hot wheat bag on the spot where it hurts may give you some temporary relief but won’t treat the cause of the problem. Over the years it will just get worse.
With lower back pain there’s a chain of dysfunction. Tight calf, hamstring and buttock muscles take your pelvis out of alignment. When that happens, the bones above it are taken out of alignment as well.
It puts pressure on the muscles, tendons, ligaments and discs in your lower back. They ‘feel the pinch.’ You tell people you’ve back pain.
Loosen off your calf and hamstring muscles and you start sitting up straighter. Do that and you square your pelvis up and take the pressure off the bones of your lower back.
Then there’s that better than even chance that millimeter by millimeter, your lower back pain will start to go away.
On the track
On the stepper, 30 minutes at level 8: 608 steps and 465 calories.
In the meantime stay tuned, highly tuned and if it’s weak strengthen it; if it’s tight loosen it.
John Miller
www.globalbackcare.com
Wednesday, May 19, 2010
THE PARABLE OF THE BUTTERFLY - Sunday 2nd May 2010
A man found a butterfly cocoon.
One day a small opening appeared and the man watched the butterfly as it struggled to force its body through the small hole. It appeared that it had gotten as far as it could and could go no farther.
The man decided to help the butterfly, so he got a pair of scissors and snipped off the remanding bit of the cocoon.The butterfly then emerged easily, but with a swollen body and tiny, shriveled wings.
The man continued to watch the butterfly, expecting that at any moment the wings would enlarge and expand to be able to support the body, which would contract in time.
Neither happened. In fact, the butterfly spent the rest of its life crawling around with a swollen body and shivered wings, never able to fly.
What the man had not understood was that the restricting cocoon and the struggle required for the butterfly to get through the tiny opening were nature's way of forcing fluid from the body of the butterfly into its wings so that it would be ready for flight once it achieved freedom from the cocoon.
Some struggles are exactly what we need in our life. If nature allowed us to go through life without any obstacles, it would cripple us. We would not be as strong as we might otherwise be.
And we could never fly...
-Author unknown
On the track
On the stepper, 40 minutes all over level 8. Now that's a good workout, expending 643 calories.
In the meantime stay tuned, highly tuned and spread your wings and fly.
John Miller
www.fitandhealthyonline.com
www.globalbackcare.com
One day a small opening appeared and the man watched the butterfly as it struggled to force its body through the small hole. It appeared that it had gotten as far as it could and could go no farther.
The man decided to help the butterfly, so he got a pair of scissors and snipped off the remanding bit of the cocoon.The butterfly then emerged easily, but with a swollen body and tiny, shriveled wings.
The man continued to watch the butterfly, expecting that at any moment the wings would enlarge and expand to be able to support the body, which would contract in time.
Neither happened. In fact, the butterfly spent the rest of its life crawling around with a swollen body and shivered wings, never able to fly.
What the man had not understood was that the restricting cocoon and the struggle required for the butterfly to get through the tiny opening were nature's way of forcing fluid from the body of the butterfly into its wings so that it would be ready for flight once it achieved freedom from the cocoon.
Some struggles are exactly what we need in our life. If nature allowed us to go through life without any obstacles, it would cripple us. We would not be as strong as we might otherwise be.
And we could never fly...
-Author unknown
On the track
On the stepper, 40 minutes all over level 8. Now that's a good workout, expending 643 calories.
In the meantime stay tuned, highly tuned and spread your wings and fly.
John Miller
www.fitandhealthyonline.com
www.globalbackcare.com
Tuesday, February 2, 2010
FIX BACK PAIN Tuesday February 2nd 2010
Just been to the printer and picked up 50 copies of my new book, Fix Back Pain. I'm as pleased as punch.
I've been slaving away at it all January; had a heap more drawings done and added chapters on neck pain, shoulder pain, wrist pain, hip pain, knee pain and calf, Achilles and shin pain.
It's looking good and will form the basis of revisions to the ebooks available from www.globalbackcare.com and the CrookBack Clinic practitioner's training program.
The insight I had while writing it was that you can't fix a fitness problem with a medical solution.
A very high proportion of musculo-skeletal dysfunction is personally generated by bodies that are weak and tight.
In a way that's good news because you can loosen and strengthen your body off without much effort.
In fact most of the exercises to loosen your body can be done in front of the TV, either sitting up or lying down.
On the track
Got up early to finish some work off and went for a run around 8am.
Did the full Namatjira run this morning in 24.01. I reckon it must be close on 4km, so it's not quite in the Ron Clarke class, but it's getting better and Achilles is holding up.
In the meantime stay tuned, highly tuned and don't try to fix fitness problems with medical solutions.
John Miller
www.globalbackcare.com
I've been slaving away at it all January; had a heap more drawings done and added chapters on neck pain, shoulder pain, wrist pain, hip pain, knee pain and calf, Achilles and shin pain.
It's looking good and will form the basis of revisions to the ebooks available from www.globalbackcare.com and the CrookBack Clinic practitioner's training program.
The insight I had while writing it was that you can't fix a fitness problem with a medical solution.
A very high proportion of musculo-skeletal dysfunction is personally generated by bodies that are weak and tight.
In a way that's good news because you can loosen and strengthen your body off without much effort.
In fact most of the exercises to loosen your body can be done in front of the TV, either sitting up or lying down.
On the track
Got up early to finish some work off and went for a run around 8am.
Did the full Namatjira run this morning in 24.01. I reckon it must be close on 4km, so it's not quite in the Ron Clarke class, but it's getting better and Achilles is holding up.
In the meantime stay tuned, highly tuned and don't try to fix fitness problems with medical solutions.
John Miller
www.globalbackcare.com
Sunday, January 24, 2010
TRACY AUSTIN GIVES BERNARD TOMIC A SERVE - Sunday 24th January 2010
It's a bit rich Tracy Austin giving Bernard Tomic a serve. Tomic had complained that one of his matches went on past his bedtime.
Tomic is right. What crazy sort of a sports organisation would program matches to finish at 2 o'clock in the morning; or worse, 4am? It shows a complete disregard for the healthy and safety of players and officials.
There's a lot to be critical of when it comes to the Australian Open. Apart from the playing hours Tennis Australia has no regard for player welfare. Games still go ahead regardless of the temperature. In 2001, I watched Pat Rafter squelch around the court in sweat sodden shoes in a semi-final that was won, not on tennis ability but the ability to withstand blistering heat. On that occasion, television commentator, Pat Cash was not alone in intimating Rafter was some kind of wimp.
In January 2002 we saw the final of the women’s championship marred by the heat. The continued repeat of this appalling history of tennis in a furnace, is as Engels and Marx might have said, both tragedy and farce.
In 2009 Djokovic had to retire in 36% heat and give Roddick a free ride into the semi-finals.
Tennis Australia has a terrible record in dealing with heat-induced injuries even to the point of connecting players up to intravenous drips. This is taking sports medicine way to far.
Then there is the length of the matches. It would appear almost beyond human endurance to expect anyone to play a series of four or five three-hour matches one after each other and not suffer some ill effects. It is like expecting Steve Monaghetti to run four marathons in 10 days.
It is time there was a different scoring system that provided a better guide to selecting the better player in a respectable time frame. Five sets with table-tennis scoring would seem to be a reasonable model.
So, is Tomic right to be a bit cranky; you betcha, and as a former player Austin should have stuck up for him.
While I'm at it, the other thing Tennis Australia has to get rid of is the shouting when players hit the ball. I've just finished watching Henin play Wickmayer. Why fellow players and the umpire don't tell that woman to shut up is beyond me. It's a form of intimidation that goes beyond the limits of fair play. It drives me stir crazy.
What do you think of that Tracy?
On the track
Did 40 minuters on the stepper all over 130 bpm, then went to the gym.
In the meantime stay tuned, highly tuned and don't play tennis when it's hot or during the middle of the night, or against anyone who yells 'whoopie' every time they hit the ball.
John Miller
http://www.globalbackcare.com/
http://www.fitandhealthyonline.com/
Tomic is right. What crazy sort of a sports organisation would program matches to finish at 2 o'clock in the morning; or worse, 4am? It shows a complete disregard for the healthy and safety of players and officials.
There's a lot to be critical of when it comes to the Australian Open. Apart from the playing hours Tennis Australia has no regard for player welfare. Games still go ahead regardless of the temperature. In 2001, I watched Pat Rafter squelch around the court in sweat sodden shoes in a semi-final that was won, not on tennis ability but the ability to withstand blistering heat. On that occasion, television commentator, Pat Cash was not alone in intimating Rafter was some kind of wimp.
In January 2002 we saw the final of the women’s championship marred by the heat. The continued repeat of this appalling history of tennis in a furnace, is as Engels and Marx might have said, both tragedy and farce.
In 2009 Djokovic had to retire in 36% heat and give Roddick a free ride into the semi-finals.
Tennis Australia has a terrible record in dealing with heat-induced injuries even to the point of connecting players up to intravenous drips. This is taking sports medicine way to far.
Then there is the length of the matches. It would appear almost beyond human endurance to expect anyone to play a series of four or five three-hour matches one after each other and not suffer some ill effects. It is like expecting Steve Monaghetti to run four marathons in 10 days.
It is time there was a different scoring system that provided a better guide to selecting the better player in a respectable time frame. Five sets with table-tennis scoring would seem to be a reasonable model.
So, is Tomic right to be a bit cranky; you betcha, and as a former player Austin should have stuck up for him.
While I'm at it, the other thing Tennis Australia has to get rid of is the shouting when players hit the ball. I've just finished watching Henin play Wickmayer. Why fellow players and the umpire don't tell that woman to shut up is beyond me. It's a form of intimidation that goes beyond the limits of fair play. It drives me stir crazy.
What do you think of that Tracy?
On the track
Did 40 minuters on the stepper all over 130 bpm, then went to the gym.
In the meantime stay tuned, highly tuned and don't play tennis when it's hot or during the middle of the night, or against anyone who yells 'whoopie' every time they hit the ball.
John Miller
http://www.globalbackcare.com/
http://www.fitandhealthyonline.com/
Friday, January 22, 2010
MEDICAL INDUSTRY UP IN ARMS - Health Blogarithm, Tuesday 19th January 2010
Today's news comes from the Government who wants to cut back on medical industry protection.
Guess who pipes up first? The doctors' union.
Guess who pipes up second? Medicines Australia.
Guess who are two most protected industries in Australia?
With medical costs now touching 10% of GDP, all the AMA can say is that it's not as bad as in America where it's 16%.
Medicines Australia says that giving people drugs keeps them more productive for longer.
Well Hello.
10% of GDP is enough.
Every time I see Fred Hollows on the TV, I know that his team could do cataract surgery for about a 20th of the cost it takes for a specialist in a hospital.
The specialists in particular are ripping the government off, they're ripping their customers off and some of them are trousering $10,000 a day for their efforts, the lion's share of it coming from the public purse.
On the track
All I did today was go to the gym.
The good news is that I'm getting stronger. three times a week seems to be about right. The curls - overhead press - lat pull-down routine seems to be working. Bench press and squat are getting better.
So all round a good result.
In the meantime stay tuned, highly tuned and watch the medical and pharmaceutical industries squeal like stuck pigs as soon as the government suggests they could do with a bit less protection.
John Miller
http://www.fitandhealthyonline.com/
http://www.globalbackcare.con/
Guess who pipes up first? The doctors' union.
Guess who pipes up second? Medicines Australia.
Guess who are two most protected industries in Australia?
With medical costs now touching 10% of GDP, all the AMA can say is that it's not as bad as in America where it's 16%.
Medicines Australia says that giving people drugs keeps them more productive for longer.
Well Hello.
10% of GDP is enough.
Every time I see Fred Hollows on the TV, I know that his team could do cataract surgery for about a 20th of the cost it takes for a specialist in a hospital.
The specialists in particular are ripping the government off, they're ripping their customers off and some of them are trousering $10,000 a day for their efforts, the lion's share of it coming from the public purse.
On the track
All I did today was go to the gym.
The good news is that I'm getting stronger. three times a week seems to be about right. The curls - overhead press - lat pull-down routine seems to be working. Bench press and squat are getting better.
So all round a good result.
In the meantime stay tuned, highly tuned and watch the medical and pharmaceutical industries squeal like stuck pigs as soon as the government suggests they could do with a bit less protection.
John Miller
http://www.fitandhealthyonline.com/
http://www.globalbackcare.con/
Sunday, January 10, 2010
MERYL STREEP - Health Blogarithm Saturday 9th January 2009
Went to the pictures at the Dendy Cinemas in the city last night. It was a toss up Avatar or Meryl Steep.
Meryl Streep was a good choice. Jeez she can act. She can act so well you don't even need to take much notice of the plot.
I can tell you though we came away with a nasty taste in our mouths after buying a glass of wine. $10 for a glass of wine that came out of a $14 (retail) bottle. I imagine they get it wholesale for less than 10 bucks. Next time I'll have drink before I go, or take in a flask. It's rapacious.
On the track
A burster on the stepper. 40 minutes, 817 steps and 625 Calories. When you see more than 800 steps in 40 minutes you know it's all at level 8.
In the meantime stay tuned, highly tuned and every now and then suck your guts in and poke your chest out.
John Miller
http://www.globalbackcare.com/
http://www.fitandheathyonline.com/
Meryl Streep was a good choice. Jeez she can act. She can act so well you don't even need to take much notice of the plot.
I can tell you though we came away with a nasty taste in our mouths after buying a glass of wine. $10 for a glass of wine that came out of a $14 (retail) bottle. I imagine they get it wholesale for less than 10 bucks. Next time I'll have drink before I go, or take in a flask. It's rapacious.
On the track
A burster on the stepper. 40 minutes, 817 steps and 625 Calories. When you see more than 800 steps in 40 minutes you know it's all at level 8.
In the meantime stay tuned, highly tuned and every now and then suck your guts in and poke your chest out.
John Miller
http://www.globalbackcare.com/
http://www.fitandheathyonline.com/
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