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Sunday, January 31, 2010

Getting to the Core of Reducing Back Pain

Statistic show that 80% of us will experience some type of back pain during our lifetime. As Kinesiologists a large part of our practice is developing programs for clients seeking some type of relief that is non-medicated and exercise based.

Back pain shows up for a number of reasons, the root cause is what we try to address at Lifemoves by having our clients go through a posture and movement assessment and working together with other health professionals involved in their treatment.

One difficulty I have come across in clients several times this past weak is the inability to properly activate the bigger core stabilizers (there are smaller ones between each vertebrae) the pelvic floor, transverse abdominus and multifidus.

These muscles are postural, which means that they should always be turned on to some level to maintain proper posture and spine stability when lifting. They work together in what is called "segmental stabilization." The postural muscles are always active while the phasic or movement based ones, such as obliques and rectus abdominus (the six pack one) are more on/off.

The first stage of a back-pain program is core activation. In this stage we get the above muscles to fire in the proper manner and sequence without moving the spine (there are other muscles that move the spine, such as when sitting up from bed).

Transverse wraps around the body, much like corset. Multifidus is the only muscle to cross the pelvis and the sacrum (triangular bone where are vertebrae fused) and attach to the spine. Women know of contracting the pelvic floor as doing keigels or stopping from unrinating and men think of stepping into waste deep cold water and have your testicles draw up.

All need to "turn on" at the same time to keep the teeter totter of the pelvis stable and balanced. When all are working properly the abdomen will be flat instead of hollowed out. If, you are hollowed your spine will be flexed and no longer in neutral.

In clients with back pain, multifidus on one side is often weak and the other side over active and tight. Place your fingers in your lower spine, glide it to the side until you feel the muscle. Our role through feedback and touching is to re-awaken it. Think of it as as a cable that gently tightens up as it contracts - when done properly it feels as though it is swelling a little without moving your pelvis.

Start by laying on your back with legs bent, shoulders relaxed. Try to get all three gently tightening as you exhale in a sequence - pelvic floor, multifidus and transverse, then release them in the reverse order. One tip is to place a pillow between your legs to get assist the pelvic floor to tighten.

If, you want more information and guidance contact Lifemoves today to book your assessment.

Labels: back pain, Core, multifidus, pelvic floor, transverse

Monday, December 14, 2009

BOSU or Stability Ball: How to Choose When You Can Only Have One

Last week I was asked by a client "Should I get a BOSU or a Stability Ball for my home?" This was not an either or to me as they both have their advantages and disadvantages. When choosing between the two know is it for and what is their exercise/health history. It is also important need to know what your long and short term exercise goals are before choosing between the two pieces of small home gym equipment.

I put together a short list of things to consider when choosing between a BOSU and a Stability Ball.

BOSU: Both Sides Up

Advantages

Versatility: As the name implies it can be used BOth Sides Up: dome side up or flat side.
It can be used for balance, strength, core and cardiovascular exercise.
It is easy to store.
You can stand on it.
You can sit on it.
It won't roll away from you.
You can do advanced Plyometrics on it, landing softly while needing to maintain balance.
Outstanding tool for developing joint proprioceptors and joint stability in the lower up and lower-body.

Disadvantages

Requires more skill and instruction to use have variety.
Increased chances injuring your ankles, if your not careful with foot placement. Standing on the dome side places your feet in a similar position to what happens when people sprain their ankles. Also, calf strains can occur when stepping up down quickly and while not be aware of foot placement.
Requires more balance skills and awareness to stand on the flat side.
Needs more room surrounding it in case you do fall off.
Cost though, though from Twist they come with a DVD and foot-pump.
Difficult to substitute BOSU as a weight lifting bench.

Stability Ball: Physio-Ball, Balance Ball

Advantages

Versatility: Strength, Seated Balance, Core, Kneeling Balance
More common piece of equipment. There is more to it then just core.
Light, easy to carry.
BOSU Balast Ball - has sand to keep it from moving while adding resistance when moving it around with your arms.
Higher to from the ground, better for your spine when doing seated work.
Lower cost than BOSU, but usually does not come with hand or foot-pump or DVD.

Disadvantages

The only easy way to do cardio with it is to pick up and do basic hi-low movements or use a step.
It rolls around, difficult to store.
More dangerous to do kneeling exercises or even stand on it.
You need to find the right size (hips should be slightly above knees when sitting on it)

Final Verdict: For a more complete, fun and safe workout at home, I lean more towards getting the BOSU with the Smart Gym, but I would also add the BOSU Ballast Ball or at the very least an Anti-Burst Stability Ball.

Contact Alfred or Sahba at northshore@lifemoves.ca if you want some lessons on how to use these to maximize the benefit and fun from your exercise program.

photos from the Twist Conditioning Catalogue.

Labels: Ballast Ball, BOSU, Core, Home Gym, Stability Ball