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Exercise Not Helping Your Back Pain? It’s Not you, It’s Your Strategy! | Part 2

This is part 2 in a series. Click here to read part 1.

In Part 1 of this series, we discussed the dilemma of back pain that persists despite your persistent efforts to solve the problem. You’ve been prescribed medication, exercise, and a myriad of methods to “stretch” and “loosen” your muscles, but no avail. You must be a lost cause . . . right?

Maybe not.

It’s not your effort that’s lacking; perhaps it’s your strategy of solving the problem that’s in need of some tweaking.

In Part 1 we established that the body operates as a system: an interconnected, interacting, interdependent set of parts designed to achieve a goal– and in the case of the human body, the goal is production of high-quality movement for the sake of survival. Part of its genius, in my opinion, is in its sophisticated setup for communication within itself: the body is one continuous, cohesive system with a built-in mechanism that allows for every part to be aware of, and work with, the other parts to achieve the goal of operating efficiently. The human body is a truly amazing system!

Every body movement is a whole-body task that requires an internal, whole-body solution. Your muscles are an interconnected, interacting, interdependent system, constantly communicating back and forth, working together to create and control movement. All of your muscles are involved in one way or another in any bodily event.

Conversely, an issue with low-quality muscle function in any area of your system has the inherent potential to affect the performance quality—and your brain’s conclusion about how you feel– in any other area of your system.

Let’s apply this Systems Approach to form a new strategy to address your back pain.

Solving Your Body’s Problems Using the Systems Approach

The fact that your back is where you feel muscle pain and tightness doesn’t necessarily mean your back itself is the problem. The standard Western medicine approach subscribes to the philosophy of “Local pain means a local problem, which requires a local solution”, but this isn’t always the case.

Imagine you start your car in the morning, and the “check engine” light pops up. What’s wrong with your car? Is the “check engine” light itself the problem? No– the “check engine” light is an indicator, a safety mechanism built into your car’s system to alert you of a problem somewhere in the car’s system that needs to be addressed.

Likewise, pain you experience with movement is simply an indicator that there’s low-quality function somewhere in your muscle system . . . but not necessarily at the specific location you feel the pain. The pain is just symptom, the downstream result of poor quality. The pain itself is not the problem to be solved; the low-quality control is the problem! Instead of focusing directly on the part where you feel pain, my work focus is on the quality of your position control. Any area of the body with low-quality muscular control can contribute to a problem with movement, pain, tightness, or discomfort you are experiencing in any other area of their body.

While the work of a Certified Muscle System Specialist™ and the work of a physical therapist may look similar, the philosophy and thought process differ greatly. Physical therapy generally focuses on a patient’s complaint of pain or tightness, and as a result the therapy is almost always performed on or around the area of the patient’s pain. The physical therapy approach often subscribes to the philosophy of “local problem, local solution” we discussed earlier.

The same goes for massage therapy, stretching, chiropractic, pain medication, and other traditional options for treatment of muscle pain and tightness. The “local problem, local solution” approach focuses on the pain instead of on the quality of your muscle function as a cohesive, dynamic system. Chasing “the pain” is rarely an effective problem-solving method. This is the reason why using generic protocols and pre-packaged plans to “treat back pain” are not effective. This is also why “strengthen your core” isn’t always the panacea for back pain we’re led to believe https://thefitnessequation.com/soma-carisoprodol/.

So . . . you’ve completed physical therapy, diligently taken your medication, foam rolled the “tight” area every day . . . but your “check engine” light is still on. So, how can you understand what your system needs to turn it off?

Find a “systems mechanic” for your muscle system.

Work with a practitioner who is able to look under the hood, run a battery of diagnostics, find areas of low-quality function throughout your muscle system, and prescribe a system-wide plan to remedy the problem and put into place an ongoing maintenance process (like getting regular oil changes and maintenance on your car) so you can keep your system running at its optimal operating potential.

This is the role of a Certified Muscle System Specialist™– we’re muscle system mechanics! As we help you improve control throughout your system, we can elicit a significant, positive effect on how your entire body feels and moves. Our clients are often surprised that improving muscle control in an area can lessen pain they were experiencing at a different location of their body!

So the next time you’re feeling muscle pain and tightness—or any change in the quality of how your muscles move and feel– remember that the whole is greater than the sum of its parts. The strategy you’re using to take care of your system matters!

About the Certified Muscle System Specialist™

If you’re interested in learning more about how a Certified Muscle System Specialist™ can help you move better, feel better, and live better, click here.

To find a Certified Muscle System Specialist™ near you, see our list of practitioners throughout the U.S. and Canada.

If you’re a fitness practitioner who is interested in learning more about how to become a Certified Muscle System Specialist™, visit us at www.exerciseproed.com.

Originally published on Physicians Fitness. Republished with permission.


Jessica Cahen, M.S., CMSS, ACE-CMES, RTS is a Course Facilitator for Exercise Professional Education, a rapidly-growing Continuing Education company for exercise professionals, offering the Certified Muscle System Specialist™ course as well as custom-tailored CEC courses for groups upon request.

Jessica holds a Masters Degree in Clinical Exercise Physiology and the Certified Muscle System Specialist™ designation. She has also earned the distinction of being one of only a handful of ACE Certified Medical Exercise Specialists in the Midwest. She practices as a Certified Muscle System Specialist™ at Physicians Fitness in Columbus, OH.

kid-swing

14 Fun Ways to Get Your Family More Fit

Time is one of life’s most valuable commodities. Consequently, between school, work and every day demands in today’s hectic world, family time is becoming more of a fond memory of days gone by. Additionally, television, computers, cell phones, and other technology are taking the place of family activities and interactions.

The decline in positive family interactions at home, and the increase in leading a more sedentary lifestyle, are two of the greatest threats to our children’s health and wellness.

According to the National Alliance on Mental Illness (NAMI), “family has a big influence on how we perceive exercise and mental health. Exercising as a family not only gets the entire family moving to reap the benefits of exercise but also models healthy beliefs about physical activity and improves family relationships”. And with childhood obesity becoming a nationwide epidemic, getting kids moving and active is extremely vital.

As parents, we want only the best for our children’s future. Making time for simple and fun family activities can have a profound impact on the mental and physical well-being of every single family member, both young and old!

Here are some fun, budget-friendly ways to bring your loved ones closer together and get a little exercise at the same time!

1. PLAY: Avoid television for family entertainment. Go to the park and play, have a family sports night (soccer, basketball, etc.), play Frisbee, hop scotch, or get a mini trampoline.

2. PETS: If you have a dog or other pet, actively play with them as a family and even take them on a family walk.

3. SWIM: Go to the beach, lake, or public pool. Swimming is fun and lively, and your family won’t even realize they are getting exercise.

4. WALK: Walk to the store, walk to school, etc. Get pedometers for the whole family and see who can rack up the most steps. Certain ones even log your steps online or through apps, so you can expand the contest to your friends and other families.

5. ADVENTURE: Every weekend, try a new activity your family hasn’t done yet. Hiking, bowling, canoeing, ice-skating, etc., all are active exercises disguised as fun. Let each member of the family have their turn to pick the next activity, so they stay involved.

6. GYM: Join a gym that offers family discounts, and work out together. If you can afford a personal trainer, they can organize a routine for each family member.

7. WILDLIFE: Visit a zoo, wildlife preserve, or an aquarium where you’ll be walking most of the day.

8. GIFTS: When birthdays and holidays come around, give gifts that encourage fitness. Jump ropes, Frisbees, running shoes, balls, active toys, etc., can all inspire your family to get up and get moving.

9. STAIRS: Encourage your family to take the stairs, instead of the elevator, whenever possible. If they object, make a creative game out of it.

10. REWARD: Exercise can be a reward. Offer to play catch with them or play a game of kickball or capture the flag as a break from homework or chores.

11. FRIENDS: Invite your child’s friend along for any of these activities. Kids have more fun with their friends, and are more likely to want to do it again.

12. FUN: Make things fun! Build an obstacle course with your family and have everyone participate. Have hula hoop contests or play active games like hot potato, Simon Says, and Duck, Duck, Goose. The internet is a great source for finding new games to play.

13. CHORES: Household chores done as a family can be great exercise (cutting grass, cleaning, etc.). You can also make chores fun by adding a “challenge” element. Kids love challenges. “I challenge you to put away all your toys in 1 minute.” You can have a fun family reward at the end like fruit popsicles.

14. DANCE: Dancing is a great form of exercise and is a lot of fun. You can have the kids each pick their favorite song and even have themed dance nights where you dress up in funny outfits.


Kendra K is an award-winning music artist with a passion for educating and entertaining children. She is a seasoned singer, songwriter, producer, pianist and violinist with a Bachelor of Science degree in Education from the University of Arizona. Kendra has worked as a physical education teacher and is also certified as a national health and fitness consultant. When Kendra is not busy writing songs and recording albums, she enjoys donating her time and talents as a children’s health advocate. Her biggest joy in life is spending time with her husband and their young son at their beach side home in the Los Angeles area.

Visit her website, kendrakmusic.com and her new children’s music CD is available through Amazon or CD baby

 

References:

https://www.nami.org/Blogs/NAMI-Blog/May-2016/Exercise-for-Mental-Health-8-Keys-to-Get-and-Stay

https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html

couple coastline

Healthy Aging: Establishing a Vision for Your Future and Planning for Success

I have never stopped believing in the power of a vision that captures one’s imagination and fuels a deep seated passion to make a difference in life and leave legacy of contributions that is remembered long after we are gone. The idea of creating a vision that fuels my desire to live life fully forms the foundation for a life that is built on purpose and serves to open doors of opportunity for others as well.

In the context of aging healthfully we can draw from the idea that “pulling us forward’ is an inner desire to NOT live life on the “edges” but become completely engaged and energized by what it is that we do on both the professional and personal levels. I believe in the power of a vision that yields purpose and also creates a deep sense of responsibility and accountability to one’s goals. This idea of creating a vision is at the heart of how I view my life now. I have spent a lifetime making decisions about both personal and professional matters that were limiting and not empowering. When I finally created my vision I learned I had become committed to my purpose and felt free to live my dream without fear –or reservation.

Here is my vision as it is currently written: “Healthy aging is a consciousness issue. It is not merely the death of our cells but is a complex and dynamic process that is grounded in change as life unfolds for each of us. The challenge as I see it is discovering the potential that lies within each of us to become all that we were meant to be mentally, physically and spiritually. This potential can carry us to living lives of fulfillment, peace, and prosperity if we remain present during each moment of our lives – living consciously. Learning about who we are from the ‘inside –out’ while acting upon our choices in the present moment, enables and empowers us to live a life of great accomplishment. This is my vision of a world that is possible.” Implied in this statement of purpose is the idea that my health and my evolving needs as I grow in time are dependent on the present circumstances as I understand them.

Supporting this vision is what I call my ‘core beliefs’ that define WHO I am as a human being – and as a professional. Some of these beliefs are:

  • Everything that we desire in life comes through relationships.
  • The mind of man is unlimited in its potential and responds to specific demands made upon it.
  • The “Triple Win” (created by me in the 80’s); “As I help you win, we win; as we win those we touch win.”
  • The purpose of life is to discover, develop and share our natural gifts.
  • What we put out in terms of energy and actions comes back to us multiplied. (Karma)
  • The rewards in life are directly proportional to your service to others.

My values are clear. Without my health I can accomplish nothing in my life. This notion fuels my desire to train mentally, physically and spiritually each and every day in order to expand the borders of my consciousness and be of service in ever expanding ways.

I have lived in my “shell” a long time and now I feel the presence of growth in all areas of my life. These articles are helping me to clarify my message and become more than I ever dreamed possible. It is about time after all I have lived 66 years, right? The programs I develop around these ideas will form the nucleus of what it is I am here to do (including publishing my book – no excuses!). I am also going to be “pushing back” a bit against the increasing influence of technology in our lives because every moment we spend tweeting, texting, checking our iPhones and communicating constantly online pulls us away from the ‘moment’ – the present – and this is only point of power through which we can change our lives for the better.

The world is “attached” to technology now and we no longer acknowledge each other – we are just too busy!  Make the time to meditate, imagine, feel, think and enjoy your life. If prayer works – pray by all means. Making time to take the “inner journey” everyday will make a world of difference in how you view and live your life – now and in the future. This work has paid off in spades for me. I am running faster and getting stronger everyday because I have taken the time to be with “me”. I have begun to prioritize my needs as they become apparent to me so that my life continues to move forward with meaning and purpose enabling me to be able to maximize the time I have left – whatever that turns out to be. (Remember the 6 minute mile on my 80th birthday?) Be strong and know that you have something unique in you that only you can give the world. Let your light shine and see what happens!

Article reprinted with permission from Nicholas Prukop. 


Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

Health Care Collage Words Medicine Background

How Do You Define Health?

Health can be defined in a variety of ways.

  • The absence of disease.
  • The absence of symptoms of a disease.
  • The ability to achieve a specific health goal. (Weight loss or reduced medication)
  • The ability to achieve a specific life goal. (Travel or dance at your granddaughter’s wedding)

There’s no right or wrong definition of health. It’s all what’s of most importance to you. However, unless you take a moment to reflect on and define it for yourself, you may by default be guided by your physician’s goal for your health.

Their goal is well-intended and certainly well researched, however, without the understanding what’s most meaningful to you in terms of your health, you’re likely following a standard protocol. They may get you 90% of the way to your health, not realizing it’s the last 10% beyond the standard protocol that enables you to achieve what is most meaningful to you.

As we’ve entered into a New Year when health goals are more at the forefront of our minds, it can be an inspirational time to determine what health means for us.

A vision helps you determine what you’re aiming towards.

You can then communicate a clearly defined vision with your health care providers, so they can support you in achieving your goal.

So, what does this look like?

As a nutrition coach, I always take new clients through this process.

What goal comes to mind first?

Generally speaking, the most popular answer is weight loss. But nobody wants to lose weight just to have a lower number on the scale. It’s about what they can do when they’re at that lower weight. (Walk up the stairs without being winded, not need a seatbelt extender during a plane ride or feeling comfortable in a bathing suit on your anniversary vacation.)

Because I work primarily with individuals that have autoimmune disease, the motivations are much deeper. The obvious would be less pain, more energy and increased mobility. But when truly getting to understand each person, they share that they want to regain the ability to walk down the driveway to get the mail, have enough energy to do their own grocery shopping, or reduce pain so they can sleep better at night.

The latter goals have such great detail that your care team will want to get onboard in setting you up for success.

From here, you can best determine what providers and services you need most to achieve health in your terms.

This may also prompt them to offer more options for you in achieving your goal. It could be as simple as suggesting a session with a physical therapist to a mediation app that’s been helpful to other patients in managing pain.

Bottom line, you need to first define your vision for health and then clearly communicate that vision with your healthcare team – ideally starting with your primary care physician – so you can be supported with the best path to your health success.

Join Alene for her upcoming webinar with MedFit Classroom:


Alene Brennan has been featured in USA Today, Philadelphia Inquirer, Huffington Post and Mind Body Green. Alene overcame debilitating migraine headaches through diet and lifestyle and is now once again using a “Less Pharm, More Table” approach is managing her diagnosis of Multiple Sclerosis. Alene holds four certifications: Nutrition Coach, Yoga Instructor, Personal Trainer and Natural Food Chef. She also completed specialized training in nutrition for autoimmune disease specifically the Wahls Protocol and the Autoimmune Protocol. Since receiving her MS diagnosis and seeing first-hand the power of using diet and lifestyle to create a healing environment in the body, she dedicated her virtual nutrition coaching practice to helping people with MS and autoimmune dieseases take back control of their health. Visit her website, alenebrennan.com.

tide ocean

Are you being carried away the tide?

Are you being carried away the tide?

The best analogy I’ve come up with while working with clients to describe how most people live their lives is that they get carried away by the tide.

Imagine the powerful ocean currents pulling you in whichever direction they wish.

Life can have the same effect. People, circumstances, and indecision can carry anyone away into the tide if you let it.

It’s how people lose track of their priorities and find themselves unhealthy.

I believe this is why people are unhappy in jobs, relationships, and with life in general. Because we think life is out of our control. We forget that we get to choose.

So, if you catch yourself thinking that a situation you’re unhappy with just “is what it is,” that’s a sign you’re being carried away in the tide.

We can change any circumstance in our lives, even if it’s just changing how we perceive it. If that’s something you’d like support with regarding your health, I’d love to chat.

In conclusion, the next time someone asks you if you are being carried away by the tide, you can say: “Not anymore!”

Originally printed on Move Well Fitness blog. Reprinted with permission.


Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy. Maurice is also a fitness educator with Move Well Fit Academy and NASM.