Participants: Rick Nunez, William Brauer, Dick Nunez
Series Code: BAS
Program Code: BAS000059
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 It's sad for me to see people 00:16 who are suffering from lower back pain and sciatica. 00:19 When there is such an easy solution 00:21 to help them avoid the pain. 00:22 Find out how next on Body & Spirit. 00:54 Hello, I'm Dick Nunez, 00:56 exercise physiologist and principal of Miracle Meadows 00:59 and Mount State Leadership Academy from West Virginia. 01:02 Welcome to Body & Spirit. 01:05 When Jesus walked this earth, 01:06 He spend a lot of time healing people 01:08 that gave Him great joy to see those 01:09 who were once suffering to be pain free. 01:12 Recently, I had an experience at ASI 01:15 where a woman came up to me 01:16 and she was just so joyful and said, 01:18 I'm so happy that you're here. 01:20 I had a herniated disk and I went through surgery 01:22 and physical therapy and nothing helped. 01:24 I could do nothing, 01:25 but lay on the couch and watch television. 01:27 I had my husband pickup a satellite dish 01:29 so I could watch 3ABN. 01:31 She said your show came on and I really didn't care, 01:33 'cause this was an exercise show. 01:35 And then one day you were talking 01:36 about sciatica and lower back pain 01:38 and I thought why not try it. 01:40 She goes after three days I didn't feel a lot, 01:42 but now after doing it for a while I'm totally pain free. 01:46 And she rejoiced in the Lord that how 01:48 such a simple exercise routine could take a lot of pain 01:52 that she had gone through 01:53 such radical procedures to try and help. 01:56 So we're gonna go over lower back training today. 01:57 I feel it's one of most important programs we do. 02:00 I think we're ready to get started 02:01 and helping me out today will be Will and Rick, 02:04 who are both students at Mount State Leadership Academy. 02:07 And Rick is also my son, 02:10 so it's a real joy to have him on the program with me today. 02:15 Okay, so we're gonna start out by warming up gradually. 02:18 We're gonna do some easy arm circles up and around. 02:23 We get the body ready for some action here. 02:28 Even though we're gonna be focusing on 02:30 lower back training, 02:31 its important to have a good balance of training 02:34 and the whole body needs to be worked. 02:36 Okay, let's go back the other way. 02:42 If you can't get your arms 02:43 all the way up and around, that's fine. 02:46 Do the best you can and you will find 02:48 that as you do this more and more 02:50 that your range of motion will drastically improve. 02:53 Okay, good. All right we're gonna work with our own bodies 02:58 to help us get some training here. 03:00 What I want you to do is make a fist 03:01 like you're gonna punch somebody. 03:03 Use your other hand to brace, 03:05 you got to push out and draw back, 03:09 push out and draw back. 03:14 You control how hard you work, 03:17 you can do these very slowly if you want, 03:20 or you can just make it a nice steady movement. 03:24 So we're gonna do the steady move today. 03:27 Keep it going, keep it smooth, keep it smooth, 03:33 the harder you push the more work you get out of it. 03:36 Okay, let's do five more. 03:40 Two, three, four, five, 03:46 let's switch to other side, okay. 03:50 While you're doing this you should feel in your chest area. 03:55 If you don't feel it there something is wrong, 03:57 you're feeling it there Will. 03:59 How about you Rick? Okay, good. 04:03 Ten more. 04:12 And five more. 04:13 One, two, three, four, 04:19 and five, good. 04:22 Will, can you get the towels from there please. 04:28 Get all three of them. 04:31 We don't use expensive equipment on this program. 04:34 We use this very high tech equipment called the towel. 04:39 And in all the programs I've done 04:41 nobody is yet able to tear one of these in two. 04:44 And we've offered to give him the towel 04:46 for free if they can do it, 04:47 so far nobody has been able to do it 04:49 so, you guys might be the first. 04:51 But what we're gonna do here 04:52 since we're gonna be focusing on lower back, 04:54 we actually gonna get in a semi squat position. 04:57 We're gonna turn the toes out. 04:59 We're gonna squat down little bit. 05:01 We're gonna take our towel and try and pull it apart, 05:05 they're gonna come up overhead and down. 05:10 So while we're doing this, the knee should be bent, 05:13 so we're putting some pressure on the hips and on the thighs, 05:18 at the same time we're doing some upper body training. 05:25 Good, keep going. 05:29 Bend your knees little more, Rick, there you go. 05:32 Keep the arms straight. 05:34 As we do this, this gonna work both on the upper back area 05:38 and also the latissimus area and on the shoulder area. 05:43 Keep the arm straight, Will. 05:49 And do it slowly both up and down. 05:52 Keep the tension on the towel the whole time. 05:55 Good, we're gonna do ten more of these. 06:00 One, focus on the muscles you're working, 06:05 try and tighten your back as you do it. 06:08 Pull hard, so you're feeling your shoulders, 06:12 good and six more. 06:17 Keep those knees bent, come on. 06:22 That's an important part of the workout 06:23 is keep the knees bent, because we're gonna try 06:24 and keep the legs in attention position 06:27 the whole time we're working out. 06:30 Okay, and I think we got two more. 06:36 Okay, relax for a moment. 06:39 Okay, let's get a deep breath through the nose. 06:42 Out through the mouth, again into the nose, 06:47 out through the mouth. 06:48 Back in your semi squat position. 06:51 Now, we're gonna take our towels out here to the front. 06:55 We're gonna pull all the way across 06:57 and back over the other way. 07:03 Okay, good. 07:07 Again we're working the shoulders, 07:09 pull from side to side. 07:12 The whole time you're doing this exercise, 07:14 it's like you're trying to tear that towel in two. 07:16 Try and keep your trunk little more steady 07:19 and keep the knees bent. 07:28 Okay, let's go five more each way. 07:30 Your arm straight. 07:36 Its two, pulling in apart three. 07:43 Four and five relax. 07:48 Okay, shake the legs out a little bit 07:49 so keep them going. 07:52 Okay back in your semi squat position. 07:55 At this time, we're gonna take the towel, 07:57 we're gonna raise up this way and pull back down. 08:00 Raise up, pull down, good. Keep going. 08:09 We're gonna do ten each way, its five and six, 08:14 seven, eight, nine, one more, ten. 08:21 Other side, one and two, three, 08:28 focus on what you're working 08:29 should be feeling in the shoulders, 08:30 four, five, six, bend the knees, 08:36 seven, eight, nine, 08:42 and ten, good. 08:44 Okay, now we're gonna take it palms up like this 08:48 and we're gonna do some bicep work. 08:51 Squat down little bit, curl and down, curl and down. 08:56 As we do this we want to drape it 08:58 over the outside of our hand, 09:00 switch that just like this there you go. Like that. 09:05 By doing it this way, we encourage the wrist to stay 09:09 in what's called the supinated position, 09:10 which is turning this way to maximize bicep development. 09:17 Five more, it's one, and two, three, four, 09:25 one more, five switch to other side, 09:29 drape it over the hand. 09:32 There you go and curl, keep the knees bent. 09:42 You should feel your bicep over here. 09:44 All the way down, all the way down, 09:46 all the way down, there you go, 09:48 full range of motion. 09:55 Two more. 09:58 Right, now we're gonna take it in a tricep position. 10:02 Bend the knees, gonna push down, 10:06 pull back up, push down, pull up. 10:15 You want your arms go all the way straight 10:18 and back up to the starting position. 10:21 Give yourself the resistance with the other arm. 10:30 And let's go three more. 10:36 Okay, switch. We'll do 15 on the side. 10:42 Full range of motion, 10:43 all the way down, all the way up. 10:52 And we've got eight more. 10:53 One, and two, and three, 10:58 and four, and five. 11:01 Three more six, seven, and eight, good. 11:08 Now we're gonna use the towels 11:09 to stretch with just take them overhead, 11:13 go back with it and over to the side, 11:19 over the other way. 11:24 Back over to the side and back. 11:30 Okay, let's come down with it. 11:33 And up way up high and down 11:40 and up, stretch back. 11:44 Down and up, 11:49 down and up. 11:53 Good, okay, take the towels 11:56 and pass them off on the chair over there, Will. 12:02 Now, we're gonna get into some leg training for the back, 12:05 and we're gonna go into some light squats. 12:08 We're gonna work on little bit with squat position. 12:09 Let's get back into it again. 12:11 Cross the arms and we'll do our squat, 12:13 we're gonna push the hips back, 12:15 since we're doing this for back training, 12:17 we're not gonna go very deep. 12:19 We're just gonna try and focus on 12:20 pushing our hips back. 12:23 We want to feel the stimulus of the gluteus maximus 12:25 they're actually the largest strongest muscles in the body. 12:29 Without gluteus maximus muscles 12:31 you were going to make yourself in a much more 12:34 of a high likelihood of having back injury. 12:38 Unfortunately often times people look like 12:41 somebody has let the air valves up, 12:42 more if he's chicken there, 12:44 they don't have much of the gluteus maximus anymore 12:47 and by having that they've no curvature of their lower back. 12:50 They're setting themselves up for problems, 12:52 so by training this way, we develop those muscles, 12:55 they're strong, they're actually quite large. 12:58 We've a very complex networking muscles back there. 13:01 We also have a gluteus minimus and a gluteus medius 13:04 and then I always have some lady say, that's what I want, 13:06 I want a gluteus minimus not gluteus maximus, 13:09 but the reality is we need a gluteus maximus 13:12 in order to keep ourselves strong and fit. 13:15 Down and hold, push your hips back little bit more. 13:19 Chest up, good. Now this is a static hold 13:23 and this is excellent for helping develop the area 13:27 without having to go through 13:28 some of the frustration of range of motion. 13:32 Sometimes when people have a lot of pain, 13:34 just doing these static moves can be very, very helpful. 13:37 Keep holding it. We're gonna hold it for 45 more seconds. 13:43 You can do that. No problem, 13:45 Rick are you okay? I'm good. 13:47 Okay, good, good. 13:49 Its good using me on, they're willing. 13:52 Okay, we're doing good. 13:54 We're down to the final 30, put your chest up, 13:59 your head up, keep the tension on your legs, 14:01 and keep it on your hips. 14:05 Okay good, we're down to the final 15 seconds. 14:11 Fourteen, thirteen, twelve, eleven, ten, 14:16 nine, eight, seven, six, five, 14:21 four, three, two, one, good. 14:26 All right Will, I like you lay down on your back here, 14:29 now let's have your head up this way. 14:32 Okay, Rick, you can go and just rest for a moment here. 14:35 Okay, I want you bring one leg up 14:39 and what we're gonna do is to stretch 14:41 over the hamstring area that is extremely beneficial 14:45 for those suffering with lower back pain. 14:48 Okay, now bring them to a natural position, 14:51 Keep the leg straight 14:54 and what I'm gonna do now is a maneuver 14:56 called proprioceptive neuromuscular facilitation, 14:59 which is a fancy name for a stretch that we do. 15:02 You're gonna push against me, well push against me 15:05 like you want to put your leg back down on the ground, push. 15:08 we're gonna do a five second push there 15:11 and then I'm have him relax and now automatically 15:15 I can bring him even further. 15:17 So I'm doing is I'm convincing him where he's, 15:20 that he can actually go a greater range of motion 15:23 then he once thought. 15:26 Okay, push again, push, push, 15:30 push, push, push, relax. 15:35 Now I can get him even little bit further. 15:38 By keep doing it I can have him do the splits. 15:44 Hold that, just gonna hold that nice and tight, 15:47 just enjoy the stretch. 15:49 Okay, we're gonna hold it for a few more seconds, good. 15:53 And I'm gonna just do a light traction on him. 15:59 Try not to pick you up and have you dangled by the way there. 16:02 Okay, give me the other leg, 16:06 hamstring flexibly is so important for the back. 16:08 I remember a man I show this exercise too 16:12 and he felt so good, 16:13 he started doing it three times a day, 16:14 which actually was too much. 16:16 And so he started to have pain again 16:18 and finally he came to the wellness center 16:20 when I was a director at the Black Hills, 16:22 push against me. 16:24 And within two weeks he was pretty much pain free 16:27 from his back problems 16:28 and now he just maintains regular exercise program, 16:31 stop, relax, little more flexible on this side 16:36 and that's so unusual for somebody 16:38 to have greater flexibility on one side 16:40 as opposed to the other. 16:44 Okay, push, push, push, relax. 16:52 This should be done probably every other day. 16:56 You could possibly do it each day if you tried it, 16:58 if you did it in a more light maneuver, 17:01 but this is a pretty aggressive stretch. 17:02 The muscles are actually being called upon 17:04 to go through some contracting actually, okay. Good. 17:10 All right, I'd like both of you to lay face down 17:15 with your heads up this way. 17:16 Okay, go on lay down on your stomach. 17:21 Okay, it's good to part little bit. 17:23 Now what I like you to do while you're in that position 17:25 is put your hands behind your back, 17:29 and lightly try and lift your chest off the carpet. 17:31 Lightly, good. 17:34 Contract the gluteus maximus as you do it, now back down. 17:37 Now this is a fairly aggressive exercise up, 17:41 so you want to be careful with this, exercise, 17:43 it's a lot like a prescription, down. 17:45 Sometimes you suddenly goes 17:46 and gets a medication up for hypertension 17:50 and they finally gives him too many side effects. 17:52 Back down and up. 17:56 The doc will give him a different prescription. 17:58 Go down because this is pulling, 18:00 keep doing some reps here. 18:01 Up, hold for about three second count and then back down. 18:05 Okay, keep going. 18:08 And people think nothing of that, 18:10 but when we do exercise back down, then up. 18:13 We do exercise, 18:14 we also have to sometimes experiment a little bit. 18:17 Back down and up. 18:19 So when exercise causes you some pain 18:22 don't just throw it away. 18:23 You hear the old adage, 18:24 "Don't throw the baby out with the bath water." 18:26 It's the same thing with exercise. 18:28 You want to keep doing it, 18:29 but you want to find a program that's gonna work best for you. 18:31 Down and up and when you've a lower back problem 18:35 you definitely want to get 18:36 an opinion of a exercise specialist 18:39 that will help you along the way. 18:41 Okay, down and up again and down, okay. 18:49 What I like you to do now 18:50 is raise one leg up from the laying position. 18:53 Right, look at straight up, look at straight up, 18:57 keep it straight, okay and down and up, 19:02 and down and up, down good keep going 19:07 up down, up hold it down up, 19:15 down up, and down up, down three more times, 19:22 up down, up down, last one, up and down. 19:30 Switch over, okay, up, 19:33 down, up hold it, down up, 19:38 just bring up little slower down, 19:41 up down, up down, 19:47 up down, we got four more. 19:50 Up down, up down, up down, 19:57 last one up down, good. 20:00 Up on your hands and knees. 20:02 Hands and knees and now what I want you to do 20:06 is put your left arm out straight, 20:10 keep it off the ground, keep it parallel to the floor, 20:13 now put your right leg out straight. 20:16 Okay, and hold that. 20:20 Now for really good, good we'll be able 20:21 to put the left leg out straight too, there you go. 20:25 Okay and just hold that, hold it, hold it. 20:29 Now this may seem like 20:30 a real simple thing, but it is difficult. 20:33 You can see, Will over here teetering and toterring. 20:37 Come on keep it up there, 20:38 keep it up there, five more seconds. 20:43 All right switch, okay. 20:47 Reverse it right arm out, left leg out. 20:50 And just hold it tight. Come on Will. 20:59 Good, we're gonna hold for ten more seconds. 21:01 One, two, three, four, five, 21:07 six, seven, eight, nine, ten, good. 21:12 Now stay on your hands and knees position. 21:15 I want you to do is I want you to lift your lower back up 21:19 like you're gonna hiss like a cat, okay. 21:22 But don't actually hiss, okay. 21:24 Now, go the other direction 21:27 good arch the back this time, okay. 21:31 Now up good, feel the stretch there 21:36 and back down, good. 21:39 Okay and up and down. 21:46 And up and down five more times. 21:51 Up and down, up down, 21:59 three more, up and down, 22:04 and up and down, 22:07 two more times, up down, last one up and down, good. 22:14 Okay, have a seat on the floor facing frontwards. 22:19 You sit down there. 22:21 Okay, what I want you to do is you're gonna bring, 22:24 bring your right leg here, bend your knee, 22:27 okay, put that right leg, okay. 22:29 Now you're gonna move this way 22:31 and turn towards your back, good. 22:37 Now both these fellows are fairly flexible, 22:39 because they don't have sore lower backs. 22:42 So if you look at their position 22:43 you think well that's what I need to do. 22:45 No, you really don't. 22:46 You work to where you are at, 22:48 not necessary where these folks are at. 22:51 But as if you can see where you could get 22:52 if you continue working on a regular basis. 22:55 We're gonna hold the stretch for five more seconds, 22:59 two, three, four, and five. 23:03 Okay, switch over to other side. 23:10 This is a very relaxing stretch. 23:13 You should actually feel good on your back as you do it. 23:15 It should not create a nerve type pain 23:18 and you really know the difference of the pain 23:20 especially if you suffer sciatica. 23:22 'cause that accentuate a radiating pain 23:26 that biting you, you definite can 23:27 tell a nerve pain if you have it. 23:29 Hands hold it for few more seconds there, now relax. 23:35 Okay, very easily 23:36 I want you lay down your back with your knees bent 23:40 and we're gonna do some light crunches here. 23:43 Put your hands behind your neck. 23:46 Okay, and very gently come up and back down. 23:50 What you're trying to do 23:51 is you're emphasizing pressing your lower back down 23:54 keep going, pressure low back down to the ground 23:57 and back press down and back good again. 24:04 Okay, down just keep doing some reps now. 24:08 People often times when they try 24:10 and get into a work out program, 24:12 will start doing full sit ups, which are actually 24:15 very, very harmful for your back. 24:16 By doing this particular exercise 24:18 we focus on pressing the lower back to the floor 24:22 and contracting the abdominal wall. 24:24 You get an excellent workout 24:25 without the risk of any type of injury. 24:28 So be really careful when you train your abs, 24:30 do not try and do a lot of full range of motion stuff 24:32 as far as sitting up, because the abdominal muscle 24:35 only has a full range of motion. 24:37 Okay, let's do about ten more. 24:42 Also it's important to know 24:43 that when you do abdominal training 24:45 a lot of people like to do leg raises 24:48 and all sorts of things, 'cause they think 24:49 they can work their lower abdominal wall. 24:51 The reality in a homosephian 24:53 when you contract the muscle the whole thing contract. 24:55 You can't contract part of that muscle. 24:58 So, the leg raises and so forth actually 25:00 stimulate a muscle called the illiopsoas, 25:02 which is your hip flexor, 25:03 which can create the sway back affect, 25:05 which in reality will actually hurt you back and not help it. 25:09 Okay, that should be good up on the feet. 25:15 Now we're gonna put our hands behind the back. 25:17 We're gonna do an abdominal work from the top, 25:19 we're gonna contract the abs, we're gonna bend over 25:22 and we're gonna come up and we're gonna lay back. 25:26 Feel the abdominal wall stretch, 25:28 contract the abs over up 25:32 and back contract over up and back. 25:40 This is actually very practical training 25:41 because if you ever go some place 25:43 where you need to bow, 25:44 you can be very good at it as they watch you 25:46 put your abs in proper position before you bow. 25:50 That's a good thing right, Will. 25:52 And back contract over up and back, 25:59 contract over up and back. 26:04 Concentrate on what you're doing. 26:07 Still three more. 26:13 And there's two. Last one. 26:20 Good, let's finish off by some trunk rotation, 26:23 turn hold, turn hold, turn and hold, 26:31 you do not want to do this ballistically at all, 26:33 it's just a simple stretch type motion. 26:38 Let's go five more each way. 26:42 One, 26:46 and two, 26:50 and three, 26:54 and four, last one, and five, good. 27:00 Thanks a lot fellows, we're all done. 27:03 Training lower back does not have to be a difficult thing. 27:06 In fact to begin in a program on a regular basis 27:08 and that's the big key being regular with it. 27:11 You want to find something that doesn't irritated, 27:13 but you can feel the training. 27:15 It might seems too simple at first, 27:16 but I've an old attitude you can always add more to it. 27:19 But, if you start too fast 27:20 you can actually set yourself way back. 27:23 Get into good program, 27:24 seek out some professional help, 27:26 keep with it, and you'll find great things happen. 27:28 Get the flexibility going 27:30 and don't be afraid to work a little bit. 27:32 Get those gluteus maximus strong 27:34 and you'll find you're gonna be pain free 27:36 like you've never imagine possible. 27:38 And if we claim the promises of God, 27:40 if we do all things to his glory in Philippians 4:13, 27:43 which says, "I can do all things, 27:45 remember all things through the Christ who strengthens me." 27:49 God bless you and we hope to see you next week. |
Revised 2014-12-17