Participants: Casio Jones (Host), Larry McLucas
Series Code: AFL
Program Code: AFL000015
00:30 Hello, my name is Casio Jones.
00:32 And you are watching Action 4 Life.
00:34 On today's segment we are going to cover something that
00:37 affects a lot of people out there, lower back pain.
00:39 The gentlemen we are going to work with today we'll show
00:42 you some exercises that we are doing with him to help
00:45 recover from his back situation and hopefully you can
00:48 learn from that as well.
00:49 But first I want to check out this segment we did at a
00:51 Chiropractor's office.
00:53 He is going to talk on what he does and how he helps
00:56 people who suffer from the same condition.
01:07 We're here at Dr. Moffett and we are going to talk about
01:10 the lower back.
01:11 Dr. Moffett thank you for being with us today.
01:15 You are a doctor, but what type of doctor are you?
01:19 I'm a chiropractic physician.
01:21 What I do is deal with low back pain, headaches,
01:25 any structural problem.
01:27 When I say structure I'm meaning muscle, bone, and nerve.
01:30 So out of the many people you treat?
01:33 How many have low back issues?
01:37 Lower back pain I would say that is at least 70% of my
01:41 practice would be lower back pain.
01:42 A lot of people! That's a lot of people.
01:43 What is usually the cause when people have lower back?
01:47 Lifestyle! Lifestyle? That's my favorite word, lifestyle.
01:50 It is choices they make.
01:52 It is all about choices.
01:54 I gotcha, so your patients, do they work in the office, or.
01:59 I have blue collar patients, I have a white collar jobs,
02:03 it's varies, stay at home moms, to a gentleman that works
02:08 at a feed mill, the coal miners, I get them all.
02:11 But they all have one thing in common, lower back pain.
02:13 Yes lower back pain.
02:14 Is that due to may be inactivity?
02:16 Inactivity, over activity, structural insufficiencies,
02:21 meaning biomechanical problems.
02:23 Okay, like feet problems.
02:25 Feet, knee, hips it's all connected.
02:28 So you are telling me that if I have a tight hamstring,
02:32 it could affect my lower back?
02:35 Because this is a complete chain correct?
02:37 It's an absolute, when we look at the body we look at the
02:39 core, and the core is our foundation.
02:42 We start right here, but here complements here.
02:46 What we look at our abdominals, complements our hamstrings.
02:50 Now I have some friends, some patients that have this
02:53 big abdominal muscle.
02:55 That's right, that's right.
02:56 Would that cause a lot of problems?
02:58 Absolutely, because what happens is your weight bearing.
03:03 So what happens if you have a little bit overweight, or
03:07 you don't have to be overweight but you can have low back
03:10 muscles that are weak, and if your posture isn't correct,
03:14 everything is going to go forward.
03:16 So what you are talking about is not just your lifestyle,
03:20 it also includes how we sit, if we have extra weight here,
03:25 the conditions of our muscles in the back, because it
03:27 all works together.
03:29 Everything works together, our body complements itself.
03:32 I like that, so tell me can it be treatable?
03:35 Absolutely treatable, and what people do not understand
03:39 is they wouldn't have to come see me if they took more
03:42 of a, how do I want to say it?
03:45 Not an interest, but be more aware, proactive instead
03:50 of reactive, because what happens is the muscles get weak
03:53 or somebody gets hurt after they self diagnose and self
03:57 treat, by that time it's a big problem.
04:01 People come in saying, Doc how did this happen?
04:03 They always say I wasn't doing anything.
04:05 I was bending over to pick up a piece of paper, or my
04:08 daughter, and my back just went out.
04:10 What they don't understand is more than likely they had
04:13 a core issue before any of that started.
04:16 The best way to avoid seeing Dr. Moffett, and I hate to
04:19 say this because I know it is good for the doctor, but
04:23 the thing is all around conditioning.
04:26 Conditioning is the key.
04:28 If you are not sure do some thing because it would add up
04:30 into getting you stronger over time.
04:32 Stretch and work your abdominal muscles, work your lower back
04:36 muscles and we like visiting with you-
04:40 Dr. Moffett: but you don't want to come see me right.
04:42 Dr. Moffett: people have to realize the muscle is the boss.
04:46 Muscle is connected to bone and when patients come in my office,
04:53 I speak about manipulation and how important it is.
04:57 Massage therapy, nutritional values, it all plays a part
05:01 but I can sit here and tell you I'm the best chiropractor
05:04 in the world Dr. Sherry Heron or Dr. Ken Heron are the
05:08 best chiropractor's, but we are only as good as our patients.
05:12 If the muscle is very hypertonic meaning a lot of spasms.
05:16 If you have one part of your body that is in spasm and
05:19 the other is not, but one that is not is working harder
05:22 to try and support the other.
05:24 They are not complementing each other.
05:26 So what I call that is job security or pain.
05:28 So again we don't want you here, but the most important
05:34 thing is to be proactive.
05:36 So my patients go through stretching and that is why a
05:39 training routine outside of the practice.
05:42 I know if you are doing it or you're not doing it.
05:46 Because what happens is we want optimal health.
05:50 So I can be your coach, you need a life coach, you need
05:55 a health coach, and then if you're going to train,
05:58 you will need a training coach to work with you.
06:01 It's too hard to do by yourself and that is why we have
06:05 here at Herrin chiropractic, they are going to do it here.
06:08 Patients are going to come in and do low back exercises,
06:12 they're going to do things for the neck.
06:14 You provide everything for them.
06:16 We provide it all and the main part I want
06:19 people to understand, it's not that I don't trust you
06:22 outside of here, but I know it's going to get done here.
06:24 Because they come to you because they need help.
06:26 They need help. They trust you.
06:29 So they're willing to follow your directions.
06:31 That's right, just direction.
06:32 The thing you have to remember is you have to do your part.
06:35 No matter if you are visiting Dr. Moffett or Dr. Heron,
06:38 your local chiropractor or your physician at home,
06:41 you have to do your part.
06:42 You must take responsibility for your well-being and that
06:46 way we have optimal health.
06:47 Dr. Moffett thank you so much, I appreciated visiting with you.
06:51 I appreciate that.
06:52 Now your lower back is some thing you can be cured of and
06:55 lower back is something you can prevent by doing your part.
06:58 Now that's right, we are talking about doing your part.
07:01 In today's episode we are going to talk about the lower back
07:04 once again and with me today is Larry McLucas.
07:06 How are you doing Larry?
07:07 Larry: Fantastic.
07:09 Now Larry let everybody at home know, do you have
07:11 lower back problems?
07:13 Larry: I have a lot of back problems, I had injured it
07:14 many times, there are multiple injuries.
07:16 So over the years you have been a stuntman, what else?
07:19 Larry: I wrecked cars, I've wrecked motorcycles, I have
07:22 fallen off of telephone poles, I've injured it lifting.
07:25 So your back is been through a lot of trauma? It has!
07:28 Do you regularly do your exercises?
07:32 Larry: No, I did for a while and I re-injured and
07:36 stopped doing them.
07:37 Have you noticed when you find yourself doing physical
07:40 activity around the house, doing everyday chores, it
07:44 becomes difficult? Larry: Yes!
07:45 So it is so important to understand as you do your
07:48 exercises it makes your every day activities better.
07:52 So the activity become less stressful for your body and
07:56 you are able to be more functional.
07:58 So that is why we want to spend time doing our exercises
08:00 so our regular life is not in discomfort.
08:05 Larry: I'm all for that.
08:06 Alright Larry, I want you folks to remember this at home.
08:09 Before you do any type of exercise you want to have an
08:11 adequate warm-up, especially if you are going to do some
08:13 lower back exercises.
08:14 You want to get some blood flow to the area, simple
08:17 walking around for 5 to 10 minutes will get some blood
08:19 flow going through your back.
08:21 So go ahead and lay down on your back.
08:23 Now you notice how Larry is positioning himself.
08:25 He uses his knees, he is not going straight to the ground
08:28 because his back is in pain.
08:30 That is a very safe way of positioning yourself
08:33 back on the ground.
08:35 The first exercise we are going to do is I want you to
08:38 bring this leg up into your chest and put both hands
08:41 behind and pull it in.
08:43 I want you to breathe and I also want you to do is to
08:47 flatten out you're back against the floor.
08:50 Those of you at home may have heard of the exercise called
08:53 Kegel exercises, that is where you work your core
08:55 abdominal muscles.
08:57 So Larry what I want you to do is to imagine, visualize
08:59 pulling your belly button into your spine.
09:01 I want you to pull all way up to your chest.
09:04 That is going to contract your pelvic core muscles while
09:07 your back is flat this will engage those core muscles
09:11 and work that back a little bit more.
09:12 Are you feeling that? Larry: I'm feeling it!
09:13 Now how is this leg doing?
09:15 Do we need to put a slight bend here?
09:16 Larry: Yeah that's better.
09:18 Now based upon the condition of the individual, whereas
09:21 he was able to keep this leg straight because it placed a
09:23 little extra stress on his back so we went ahead and bend
09:26 the straight leg to take some discomfort of his back.
09:29 Are you feeling good? Larry: Yeah I'm okay.
09:31 Let's go ahead and switch legs.
09:34 Leave this one at a slight bend and bring this one into
09:37 your chest and once again engage your belly button down
09:39 into your spine and pull it up to your chest.
09:42 There you go, and breathe.
09:44 Larry: That takes concentration.
09:46 It takes a lot of concentration.
09:49 Right now it looks like he's just relaxing and doing
09:52 a good stretch, but actually his back is firing.
09:54 The muscles in his back are actually stabilizing to
09:57 support himself and he can feel it by maintaining back
10:00 support against the floor, those muscles are contracting.
10:04 How you feeling Larry? Larry: I'm feeling it!
10:08 Okay go ahead and relax a second.
10:11 Then both legs here, are you okay?
10:13 Let me do a stretch real quick to relieve a little
10:16 discomfort for you, relax.
10:21 Okay again, and again.
10:29 Larry: The stretch feels good, yes.
10:30 One more time let's stretch again.
10:32 Now you notice we're stretching, I'm not holding it very
10:34 long, only about 8 seconds.
10:36 We want the muscles to stay in a firing mode.
10:38 We don't want them to relax.
10:39 Okay Larry, put your arms out to the side.
10:44 This is an exercise were going to call a hip roll.
10:47 Were going to have both legs up right here.
10:50 Hold them in this position.
10:52 You can feel that already can't you?
10:54 Larry: That's tougher there.
10:55 I want you to turn your head that way as far as you can.
10:58 Keep your head down and I will support you with my hand.
11:01 We are going to bring both legs down this way as far as
11:04 you can go, you tell me when.
11:07 Okay! Right there now I'm holding you stay with me.
11:11 Hold your legs, good job come back to the center.
11:17 Bring your head toward the center and go to the other side.
11:19 Bring it down, do you want to go a little more? Yep!
11:27 There you go right there, breath Larry.
11:29 There you go let's bring it back to the center.
11:32 Larry: The anticipation of pain makes me stop breathing.
11:35 Okay, let's go to the other side again.
11:38 Right there, beautiful Larry.
11:46 Let's go back toward center, good.
11:48 One more time to the other side.
11:50 You see this is amazing, people do not understand, your
11:54 lower body is connected to your upper body and every
11:57 time you move your lower limbs, take a rest, what is
12:01 happening by him moving his lower legs to one side
12:05 it is stretching him all the way up through his back.
12:08 That's why we had his head position to the other side
12:10 so we would put much strain on his body.
12:12 But you felt those didn't you Larry? Larry: I certainly did.
12:14 Let's do a little stretch on your back again, relax.
12:23 That's good, one more time again.
12:25 And relax as we stretch.
12:31 Okay, can we do another two more each side do you think?
12:35 Larry: Let's do it.
12:37 The bring your legs back up again and were coming to this
12:39 side so turn your head.
12:43 That is a good range, good job Larry.
12:45 Back towards the center and to your other side.
12:48 Take it down as far as you can go.
12:50 I'm with you, you be in control here.
12:52 Beautiful, better range of motion.
12:56 Breath for a second, breath for a second.
12:58 I want you to give me all you've got on this one.
13:01 Come all way down as far as you can go.
13:03 Larry: I am pushing. Casio: your doing great.
13:07 Do you notice this at home, he has a further range of
13:11 motion, beautiful Larry.
13:13 Larry: it's pulling though.
13:15 Let's go to the side, let's go.
13:19 Very nice, very nice.
13:22 Now I am here supporting him and you might have somebody
13:25 at home, if you need someone to assist you at home, grab
13:29 your child, grab your spouse to help you out.
13:31 If you don't just listen to your body and find a good
13:34 safe range of motion that works for you.
13:36 Okay let's do our backstretch again.
13:42 Larry: that relieves a lot.
13:44 It does doesn't it!
13:56 Larry: the muscles are relaxing, I can feel it.
13:58 Let's do another relaxing stretch for you.
14:01 I have got you here and there's going to be a slight pull.
14:06 How does that feel? Larry: it feels good.
14:08 Bend your knees a little bit and take stress off for a second.
14:13 Let's do one more of those.
14:17 Okay, here we go again.
14:19 Let's do a little stretch here.
14:23 Larry: it feels good right on the lower back.
14:25 My clients love this the most when we get done with the
14:30 workout I stretch with them, and if I ever, ever by mistake
14:34 forget this part, they always make sure they tell me.
14:38 Let's put your legs of 90° right there.
14:41 Let's get your legs a little closer together.
14:43 Now this exercise we called a pelvic tilt.
14:46 What this one does is he is going to shift his,
14:50 once again shift back into the floor position.
14:54 Get your back flat and engage your core.
14:56 We are going to lift our glutes off the ground.
15:01 Our glutes off the ground, lift and back down.
15:07 One more time.
15:12 Larry: snap, crackle, and pop there.
15:14 Exactly, now back down and you can take a break for second.
15:17 Now the thing most people do when they have a back injury,
15:21 or any type of muscles out of condition, they want to rest.
15:25 The worst thing you can do is make a muscle rest.
15:28 Your muscles are designed to fire and to move.
15:31 To get them in condition, even though it might feel a
15:33 little painful, do a little at a time.
15:36 You notice Larry's range of motion wasn't very massive.
15:39 He didn't have a very large range of motion.
15:42 But you stay in your range and take note of that, that you
15:46 will constantly improve in time.
15:48 Alright let's go back again and do two more.
15:51 Come up as high as you can, lift, one, two and down.
15:57 Now we are doing a variation of this exercise.
15:59 Do at our reps and holding for one and two.
16:02 Back up again, breathe Larry.
16:06 And back down.
16:08 Larry: I'm waiting for the pain to hit, you know.
16:12 Well how is the pain?
16:13 Larry: well actually it's cut back.
16:16 But you could feel your muscles firing and working?
16:19 You don't feel sharp pains?
16:21 Larry: no, that is what I was waiting for, the pain.
16:24 I tell you, it's important, when your muscles are working
16:26 they feel good and healthy.
16:27 Now a variation of this, we are doing only four or five
16:31 reps, we will probably do two more and try to get 10.
16:34 But to do it at home you could just hold and count up to
16:38 10 seconds in that position.
16:39 Let's do two more reps again, lift up again Larry.
16:45 Beautiful, and back down.
16:49 One more time.
16:50 Larry: it is actually getting easier.
16:54 You notice your range of motion is getting better, isn't it?
16:59 Now once again, when you are doing this exercises, engage
17:02 your core, keep your pelvic flat and lift your lower body, lift
17:06 yourself up, pushing with your hamstrings and your glutes.
17:09 Alright Larry let me get a little stretch in there for you.
17:16 Larry: yeah, that helps a lot, it helps a lot.
17:20 I'm sure it does, I can imagine.
17:22 Larry: you don't know how tense it is until you push and
17:24 relax and then it feels so much better.
17:26 So people are at home are saying, okay Casio, you are not
17:30 in my living room pushing against my legs.
17:32 What can I do? Let me show you.
17:34 Put your knees into your chest and put your hands where
17:39 my hands are in pull that in, right there.
17:43 Count one, two, three, four,
17:47 five, six, seven, and eight relax.
17:53 Now breathe for second and then bring it back in again.
17:56 And count for 8 seconds.
17:59 Count one, two, three, four,
18:02 five, six, seven, and eight relax.
18:07 That you want to see Casio, you said stretching is
18:09 supposed to hold for 30 seconds.
18:11 That is what you do at the end of your workout because
18:13 you want your muscles to relax.
18:16 Right now we are still working on the muscles, you want to give
18:18 them a little break, but we don't want them to stop firing.
18:21 So you want to keep your stretches between six and eight,
18:23 definitely under 12 seconds.
18:25 Our next exercise we are going to do is hip extensions.
18:29 So we want to flip you over on all fours.
18:31 Okay you can do a rotation, rotate over, drop your
18:35 shoulder and put your hands under.
18:38 We want to be in all four position, right there.
18:41 You want to be 90°, how do you feel with that?
18:44 Larry: I feel okay.
18:46 Now this might be a little challenging for you.
18:49 From this exercise, from this position we can do this
18:54 exercise in different variations.
18:56 The one we are going to start out with is called a hip
18:58 extension and he is going to take this leg and extend it
19:01 straight out as far as he can.
19:03 You're going to support yourself with this arm, and this
19:05 arm and this knee.
19:07 Were going to take this leg, extend it out, bring it back in.
19:13 Let's keep going, that's two.
19:20 I want you to engage your core and try to keep your hip
19:24 from rolling towards me.
19:26 Larry: oh that is a lot harder.
19:28 I know it's a lot harder I'm going to assist you.
19:30 Very good, that is four.
19:33 Very good, that is five.
19:35 How are you feeling with this?
19:37 Larry: I am okay, it is just harder to do.
19:42 I know but I'm holding you.
19:44 Larry: you get used to using the other muscles to
19:46 support the weak ones.
19:50 Let's do one more.
19:55 Go ahead and relax a second.
19:57 This time I want you to go ahead and sit down and back
20:01 and get a stretch there for your lower back.
20:04 Walk your hands forward now.
20:07 Now you will get a good stretch, one, two, three, four,
20:12 five, six, seven, and eight and backup.
20:18 Relax for a second and breath.
20:21 Let's do that stretch one more time, walk your hands
20:26 forward, 8 seconds, one, two,
20:32 he is pushing his glutes into his feet and allowing
20:33 his whole back to stretch through here by him reaching
20:36 forward it is working against his lower back and getting
20:39 stress off the vertebrae, it takes pressure off the back.
20:41 How are you feeling? Larry: that feels good.
20:43 Come back up again on all fours.
20:46 Let's go to this leg for 10.
20:49 One, two,
20:57 three, four,
21:05 Larry: that hip wants to roll.
21:06 It does doesn't it? That's why I'm helping him.
21:09 Let's keep going.
21:11 Six, and if you have a spouse at home have them to
21:15 assist you because you have to be in this position
21:19 to get them stronger.
21:21 Once those muscles are involved in doing exercises properly
21:25 and you want to engage them get some assistance to get them
21:29 stronger, with let's do one more.
21:34 Wonderful, let's go back down for that stretch again.
21:36 Larry: I'm all for that.
21:38 I bet you are.
21:43 Okay good, come back up and stretch.
21:47 Now one more time go back down.
21:49 Larry: my body says stay down here for some time.
21:53 I know, four, five, six, seven, eight,
21:57 back in all four position again.
21:58 Now here's another stretch that you may have seen on TV.
22:02 It is called the cat stretch.
22:04 Drop your belly button in and bring it back out again.
22:10 Again, like you see a cat and get a good stretch.
22:14 Now straight backup and back down again.
22:17 Are you feeling a stretching? Larry: yeah.
22:20 Okay push back up again, and one more.
22:27 Wonderful, all right now our last exercise we are going to
22:31 do is called back extension.
22:33 Now for you guys at home, this exercise you may have seen
22:37 before but it is a very effective exercise, a little
22:39 challenging but definitely one you have to do.
22:42 Lie down on your stomach Larry.
22:43 Have your arms back to your side.
22:47 And I want you to come up for a one, two count up.
22:50 Raise as high as you can, right there and back down.
22:54 Again, again, go ahead and one more.
23:06 All right Larry I want you to roll over for me.
23:08 I just remembered something, people you have to understand
23:11 this, if you are going to work on your lower back it is
23:14 so important you also spent time working your abdominals.
23:16 They work hand-in-hand.
23:18 You can have a weak lower back because your abdominals are
23:22 weak, so we want to work them together.
23:25 We are going to start here and Larry I want you to bring
23:27 your knees into your chest.
23:29 And bring them back out.
23:31 How does that feel? Larry: all right.
23:33 Alright I want you to pull them in.
23:35 This is working your abdominal muscles.
23:40 That's three, I want you to engage your core in this.
23:44 Belly button into the back and pull up to the chest and
23:47 engage your core.
23:49 Larry: that is a little more difficult.
23:51 Now I just made a lot harder didn't I?
23:52 Larry: yes you did.
23:54 You're doing great.
23:55 You keep going Larry, for you at home remember we always
23:59 say knowledge is key.
24:00 I want you to check out this wellness tip.
24:07 Are you totally out of shape?
24:09 Completely unmotivated?
24:11 Need to update your workout program?
24:14 Training for a specific goal?
24:16 Recovering from an injury or illness?
24:18 These are good reasons for hiring a trainer.
24:25 Well, I'm a trainer myself.
24:28 I understand the importance of our role.
24:30 If you have any injury, or in individual that needs to
24:33 get back, there is nothing wrong with hiring a personal
24:35 trainer, working with a professional who can guide you
24:38 and help you with the next steps you need to take.
24:40 Larry how are you feeling?
24:41 Larry: I'm feeling pretty good.
24:43 We did your back exercises and spent a lot of time
24:45 working on your injury that you have and the problem
24:48 you have and it is time for stretches.
24:51 I'm going to take care of you right now and you will
24:54 enjoy this one, okay?
24:56 I'm going to work on your hamstrings.
24:58 I want you to relax your limb and let me take it.
25:04 How are you feeling?
25:06 Larry: I'm feeling really tight right there.
25:08 Okay, you are doing great, is this a little better?
25:10 Larry: oh yeah.
25:12 You still want to have a little mild discomfort in your stretch.
25:22 Larry: this one has more range.
25:25 See I noticed that right there.
25:27 Now that is normal, you have one limb that has a better
25:31 range of motion, the secret is to focus on improving the
25:35 range of motion in the weaker limbs.
25:39 Here's one or we will do both legs, relax and let's find
25:42 a range of motion that is good for you.
25:44 How are you feeling?
25:45 Larry: with both it's okay, right there.
25:48 Okay stay right there and relax.
25:50 Let me take you through these.
25:54 Breathe Larry.
25:55 Larry: That left side tightens up quick.
26:04 Good, now bend your legs, take your ankle, put it right here.
26:07 This is my favorite one to loosen up the glutes.
26:15 Larry: I'm feeling that right there.
26:21 Larry: my other leg does not go up so easy.
26:25 Everybody is different, there you go right there.
26:28 Find your range of motion and I will assist you.
26:34 I'm holding the leg for you and putting a little pressure
26:35 against you so you feel it in your glutes.
26:37 Are you feeling it? Larry: oh yeah.
26:38 Larry: I have injured both knees, but that one is worse.
26:43 Larry: in combination with the back it doesn't work so good.
26:45 Casio: I understand, very good.
26:48 We will do a lower backstretch here.
26:51 Larry, put your hands over your head and keep reaching.
26:55 Keep stretching and let your heels push away from you.
26:59 Exercising gives your body a sense of being recharged.
27:03 When you exercise blood pumps nutrients throughout your
27:06 body and a burst of oxygen is delivered to every cell.
27:10 Your body cells are celebrating, woo hoo, and feeling great.
27:14 Exercise is like plugging yourself into your own
27:17 power docking station.
27:19 This is Casio reminding you that action is the key for life.
27:22 It is my prayer that the Lord gives you strength and
27:24 encouragement to take action everyday.
27:27 God bless and keep watching, bye-bye!