Body and Spirit

Lower Back Training

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Alex Hinez, Brittany Nunez

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Series Code: BAS

Program Code: BAS000135


00:01 The following program is designed to demonstrate
00:04 simple workouts that you can use
00:06 to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 Back pain affects many Americans
00:16 and there are things you can do about it to make
00:19 your back strong healthy and how to recover.
00:21 Find out what you can do next on Body and Spirit.
00:50 Hello, I am Dick Nunez, Wellness Director
00:51 of the Black Hills Health and Education Center.
00:53 Welcome to Body and Spirit.
00:55 Today, we're gonna talk about a situation
00:57 that affects many people. Lower back pain
00:59 and there are things you can do about it,
01:01 what usually causes is it.
01:03 Is not what people often times think,
01:05 they think their vertebrae is pressing it's nerves
01:07 and causing lots of problems, that shows
01:09 you not it at all. In fact the vertebrae
01:11 don't put the pressure on the nerves,
01:12 certainly if the disc is bulging or herniated
01:15 and then yes indeed that can cause problems.
01:17 But usually its muscular contractions that are
01:20 putting pressure on areas and causing the pain.
01:23 So, we're gonna talk about some things we can do,
01:25 some stretches we can do and this program
01:28 has been found to be very beneficial for people
01:30 Who have had back problems; I remember a lady
01:32 was having severe back pain and she started
01:35 following this simple program and before she knew it
01:38 she was up and around and she was without pain.
01:40 So, hopefully may be that will happen again
01:42 to some of you who have been suffering
01:44 for a long time and haven't known what to do?
01:46 I believe we're ready to get started; helping me out
01:49 today will be Alex Hines, a physical therapist
01:51 from Wenatchee, Washington and my daughter
01:54 Brittany Nunez from the Black Hills
01:55 Health and Education center.
01:56 Okay, we're gonna start by loosening up
02:01 and we're gonna get right into our back training.
02:03 So, we're gonna come to this side and stretch
02:08 and now lean forward with it and come back
02:14 to the side and back up.
02:19 Now, let's go the other direction, come over
02:22 to the front, back to the side and back to the front.
02:33 Good, still one more time, up and over and then
02:38 lean forward and then back and up
02:46 and back over to this side.
02:49 Stretch, lean forward, come back and to the front.
03:00 Good, alright, what I like you do is
03:02 lay on your back. We're gonna start some stretches
03:09 back here to help alleviate any stresstch
03:12 in the hip area. So, we're gonna start by
03:15 getting a hold behind our right knee
03:17 and pulling our leg up towards our chest
03:19 and pull and we're gonna hold for about 15 seconds.
03:29 So, we got about 5 more seconds to go
03:31 4, 3, 2, and 1. Okay, now we're gonna pull it over
03:37 to the side, okay and try and come up
03:42 a little bit toward your shoulder as you pull,
03:43 good and hold that and lets hold for 5 more seconds
03:51 4, 3, 2, 1. Okay, let's go other side,
03:58 pull it up and when you're doing this
04:02 particular exercise. You don't wanna pull too hard,
04:06 'cause we're just looking to try and relax
04:07 the muscles and we're not trying to turn ourselves
04:10 into a contortionist or acrobats.
04:12 We're simply trying to get a good stretch
04:14 and try and release some of the tightness
04:16 that might in the area.
04:17 Okay, let's turn that stretch now, up towards
04:20 your shoulder and pull. Often times when you're
04:26 when you're hurting the only thing you can do
04:28 is stretch and these are exercise you can just
04:33 do right while you're laying in bed.
04:34 Okay, that's good, now with Alex since he knows,
04:39 he's done this before, we're gonna do a stretch
04:41 technique call Proprioceptive Neuromuscular
04:43 Facilitation, which is the long word called PNF
04:46 stretching. Which many therapists
04:47 are well acquainted with, so Alex I want you
04:49 to bring your right leg up.
04:50 Now, it's important when you do this stretch,
04:52 it's first of all not to do it too often.
04:55 I've shown this stretch to people before
04:57 and they start doing this, because they have sciatica
05:00 and a lot of times the sciatica is caused
05:02 by one of the deep lateral rotators of the hip
05:04 called the Piriformis, being inflamed and that causes
05:07 pressure down the sciatic nerve and causes pain
05:10 radiating down and this particular stretch will help
05:12 release that and help it relax.
05:14 But what they find is, Oh it makes me feel better.
05:16 So, then they go and do it too often,
05:18 so you can do this stretch too much
05:19 and you can over do this stretch.
05:21 So, we don't want to go too far and too often.
05:23 So, what we're gonna do is we'll try and keep
05:25 the leg straight. That's very important, becuase
05:27 the tendency as soon as somebody does this is
05:29 they wanna bend the knee, so they can get back
05:30 further and so we're gonna take it to a place
05:33 where I can just feel the tension began to start here
05:37 and then what I'm gonna do is have them push against
05:39 me for 5 seconds. Now the tendency
05:43 here is against to try and bend the knee
05:45 and get up on top of it and push down.
05:48 But what we wanna do is just get a straight push
05:50 down and as you push and then you have
05:52 a person relax. Then you can usually
05:54 take the muscle a little bit further beyond
05:56 where you originally were, just by the way
05:59 the fibers work and the fact that you made the
06:02 muscle work and now it's relaxed now.
06:03 Now I can go a little further.
06:04 Okay, push again and push and relax
06:12 and then we can get them a little bit further.
06:16 We're not ready to play hunter for anybody yet,
06:19 yet, but hamstring tightness is a very common thing
06:23 especially with men. Okay bring it up
06:25 and just maybe that might have something to do
06:28 with why men have so much back problems
06:29 as compared to women. Okay, let's push down
06:38 and relax; now this is something that you would
06:42 need somebody to help you with.
06:44 But you wanna have somebody who knows
06:46 what they're doing you don't want somebody
06:47 just get down there and try and see how far
06:49 they can take you. 'Cause they could really hurt you
06:52 by doing that. Okay, one more time
06:54 push down and relax, good.
07:05 Okay, while we're in this position.
07:08 I wanna do some pelvic tilts.
07:10 So Alex, I would like you to go ahead
07:12 and demonstrate that. Okay, notice his pushing
07:19 his abdominal out and drawing it back in.
07:21 Okay, Brittany why don't you go ahead and join him
07:23 on those. Okay, go and relax for a second Alex.
07:26 Okay, ready, lets go and do it,
07:28 okay up and press down and up and press down.
07:35 While you're doing this you wanna try and keep your
07:38 Gluteus Maximus, which is your back side
07:42 on the ground and working the pelvic area
07:46 Good and up and down and up, down.
07:55 Good, okay let's go about five more,
07:59 good and up and down and up and down,
08:08 three more times, up and down and up and down.
08:14 Okay, let's get into a neutral position,
08:15 Alex, why don't you go and demonstrate that,
08:16 okay. Right there, half way between
08:21 and you just wanna work on keeping your
08:23 abdominal muscle tight in through that area
08:25 and learning how to do that and that
08:27 will help get your back
08:29 in a most strengthened position.
08:31 Okay, what I like you to do now is sit up
08:36 and what I want to do now is the side stretch
08:39 where we step over Alex and turn.
08:44 Okay, again we're gonna hold for about 10 more seconds
08:57 and 5, 4, 3, 2, 1. Okay, let's switch,
09:04 often times with low back problems people go through
09:08 some pretty severe measures, they even go through
09:10 surgery and all sorts of rehab and they find that
09:12 they're still hurting and so what they need to get
09:15 into is a good program of regular exercise
09:17 and establish what causes the problem
09:19 in the first place. Lets hold for five more seconds
09:24 4, 3, 2, 1. Okay, very good,
09:30 alright let's go and come up on the feet.
09:36 Now, we're gonna do some leg exercise
09:38 and the way we're gonna do that,
09:40 is we're gonna do some very partial squats.
09:42 Because one of the things that tends to create
09:44 problems is when we start to lose the strength
09:47 in our Gluteus Maximus area which is
09:48 the biggest, strongest muscles in the body
09:50 and they tend to affect the low back.
09:53 Especially when we lose Gluteus Maximus tone
09:56 and development and we start losing that nice
09:58 curvature in the lumbar region.
10:00 So, we're gonna work the Gluteus Maximus
10:02 by doing our squats and to do that we've to focus
10:04 on pushing our hips back.
10:06 We're not gonna squat down very deeply,
10:08 because we don't wanna create stress back,
10:09 for we're trying to get the muscles around
10:11 that developed as much as possible,
10:13 so we can help stabilize the back.
10:15 okay, let's cross the arms and we're gonna squat down
10:18 just a little bit and come back up and since
10:22 we can only do a short range of motion.
10:24 We're actually gonna do a lot of reputations,
10:25 but still if you have to stop, you can and just rest
10:30 a little bit. When you do these squats,
10:32 you're first motion is back with the hips,
10:35 keeping your knees over your feet.
10:37 Make sure you keep a good air exchange and push back
10:45 and push back. You should feel that in your hips,
10:47 now if you need to put a chair behind you, you can.
10:51 That way, if you cannot keep holding up,
10:53 you can just sit back under the chair.
10:59 We're gonna try and do 40 of these,
11:01 I think we're on number 12, so Brittany
11:04 if you help me keep count here. Okay
11:12 Lot of people are afraid to do squats,
11:13 that's really not the good attitude to have about it
11:16 Because squatting is something you have to do
11:18 all the time and if you lose that ability.
11:21 You're definitely gonna suffer it through
11:23 the rest of your life and by doing it this way.
11:25 You can gradually work into a deeper squat,
11:29 as you start to feel stronger
11:31 and the Gluteus Maximus starts to develop.
11:33 Also you want strong legs; because those legs
11:36 will help stabilize you as well.
11:39 Where are we at, Brittany? Thirty.
11:43 Okay, we got 10 to go and 2 and 3 and 4 and 5
11:53 and 6 and 7 and 8, 2 more and let's hold this
12:03 last one for ten seconds.
12:04 Try and tighten your Gluteus Maximus as you do it
12:09 and we got five more seconds 4, 3, 2, 1, good.
12:16 Alright, what I wanna do is I want you to use me
12:19 as brace and we're do some straight leg raise back
12:22 to contract the Gluteus Maximus.
12:25 Okay, you go ahead, well either one you just go
12:29 and join your right leg. Okay and back
12:31 and you contract, let's go back and contract
12:34 and hold, hold it and then back down and up
12:38 and hold and back down and up and hold and back down,
12:44 and up, hold, down and up and hold and down and up
12:52 and hold and down, up, hold and down, two more,
13:01 up and hold, down. Last one, up and hold and down,
13:07 okay other side push back, contract and back down
13:12 up and hold and down and up and down and up
13:20 and down and up, down, five more times, up.
13:26 There is 1 and up, hold 2 and up 3 and up 4
13:39 and up and 5, good. Okay, while we're
13:44 in this position, let's go and stretch the quadriceps.
13:47 Go ahead and get a hold of me again
13:48 and grab a hold of your ankle and stretch
13:51 your quadriceps. Flexibility is gonna be an important
13:53 part of eliminating back problems.
13:55 We wanna keep all the muscles of the lower body
13:58 very flexible. Okay, five more seconds there
14:04 and let's go ahead and switch around that.
14:10 If you can't get a hold of your ankle, go ahead
14:12 and get hold of your pant leg, also its affective
14:14 as you can have a little chair, that you can just put
14:17 your toe on the chair and use that for a stretching
14:19 mechanism until you can get more flexibility
14:21 and finally can get a hold of your ankle.
14:24 Okay and five more seconds there, alright good.
14:30 Now, we're gonna step out,
14:31 we're gonna stretch the hamstring.
14:33 Keep your chest up, as you stretch.
14:37 Try and feel it in the back, okay,
14:41 keep going and stretch. Alright,
14:50 let's switch sides and let's hold for
15:01 for five more seconds 4, 3, 2, and 1.
15:06 Alright, let's step out to the side, gonna stretch
15:11 the inside of the thigh and five more seconds
15:18 and let's switch over. Holding each stretch
15:25 for about 15 seconds, we wanna make sure
15:28 you have a good breathe exchange while you do it
15:33 and five more seconds 4, 3, 2, 1, good.
15:38 Okay, let's stretch the calf area,
15:41 press the foot back, press it to the floor
15:43 and hold there and let's go five more seconds
15:51 4, 3, 2, 1 and switch.
15:57 Press down and five more seconds 4, 3, 2, 1,
16:09 good. Alright, we're gonna do a little
16:12 abdominal training and obviously with the sore back
16:13 it will be hard to get on the floor
16:15 and do a lot of crunches and so forth.
16:17 So, we're gonna try and do some from
16:18 an upright position and we're just gonna come right
16:21 into here and comeback up and crunch down and up
16:27 and crunch down and up and crunch and up
16:35 and crunch and up. While you're doing this,
16:38 you're just trying to shorten these two points,
16:41 crunch down and up crunch down and up,
16:46 crunch down and up. You can also do this sitting
16:50 in a chair, takes a little bit of time.
16:53 You'll isolate that, you're trying to push your
16:56 lower back out. As you crunch down
16:58 and you'll shorten the punch, remember
17:01 your abdominal muscles does not cross a joint
17:03 and it only has a four inch range of motion.
17:05 Crunch down and then back, crunch down and back,
17:10 crunch down and back. Good, let's go 10 more,
17:16 there is 1 and 2 and 3 and 4 and 5 and even if
17:27 very strong. If you do this right, you can
17:30 still feel the contraction. As you work on flexing
17:33 the abdomen, good and relax.
17:40 Okay, we need do a little upper body work.
17:42 As we wanna make sure we're balanced
17:43 and we've done a lot of things
17:45 for our lower body already. So, we're gonna start
17:47 by just squeezing our hands together
17:49 and we're gonna push out in front of us.
17:51 Keeping the contraction going the whole time
17:55 and bring it back and push out and bring it back
17:59 and push out, bring it back and out and back and out
18:06 and back and out and back and out and back and out.
18:16 Good, 10 more, there is 1 and 2 and 3 and 4 and 5
18:29 five more times, 6 and 7 and 8, two more, 9 and 10.
18:40 Now, we're gonna go up with it, push up and down
18:43 and up and down and up and down and up and down
18:51 and up and down and up and down and up and down
18:58 and up and down, up and down and up.
19:05 We're going five more times and up and down
19:08 and up and down and up, two more time
19:13 and down, up and down and up and down,
19:19 good. Hands behind the back, lean back
19:22 stretch your chest, hold. We're gonna hold that
19:28 for 10 more seconds, hold, hold, 5, 4, 3, 2, 1.
19:39 Bring it across, pull your shoulder blades apart,
19:42 and hold that steady.
19:51 I know Alex is a physical therapist; you must deal
19:53 with lower back problems all the time.
19:55 A lot of knee pain, serious back pain.
20:01 Okay, good and what do you find the number
20:04 one reason why people have lower back pain.
20:07 Like you're saying in the beginning of the show,
20:09 a lot of it has to relate to muscular tension.
20:11 Okay. And contracting those nerves, nerve index.
20:16 So, the more you can increase the flexibility,
20:18 you have a good chance of improving
20:20 that pain level and decreasing it.
20:23 And also having a good balance
20:25 of over all muscular development.
20:26 Correct, keeping the posture in built
20:28 and spinning good alignment.
20:30 And I hate to say this and I know you can echo this
20:32 but in general the population has horrible posture.
20:36 Correct, they don't sit properly, they don't
20:38 stand properly and it's gonna
20:40 cause problems later on. Correct.
20:42 Okay, let's do something to correct that,
20:44 we're gonna step out and reach out,
20:46 grab a hold of our wrist. We're gonna pull back
20:48 and reach out and pull and reach,
20:52 okay you keep going I'll watch and by doing this
20:58 exercise what we do is, we work on the upper back
21:00 and the whole thing works together.
21:02 If your lower back starts to bother you,
21:05 you might find other areas that might try to
21:08 compensate you by turning this direction
21:10 or that direction and you're trying to find
21:11 this balanced line. And so if your upper back
21:15 goes out we might find some, some distortion
21:17 in the lower body. So, we're trying to work
21:19 everything, to try and get an even workout
21:21 and making sure we keep all those muscles
21:23 we trained equally so, we've good balance,
21:25 where are we at, how many have we done?
21:28 Eighteen. Okay, let's go 2 more and 1 more, good.
21:34 Okay, let's switch, put the right leg out this time.
21:37 Okay and grab with the left, just gonna
21:41 grab the left and pull out, good.
21:42 good. Okay, go and keep counting
21:48 and Alex, if you can talk and work at the same time.
21:51 Do you notice at all, that you have people
21:53 that when they're, working with them
21:55 and try to rehab them? Even though you give them
21:58 the exercises they're still not willing to do it.
21:59 A lot. And that's the sad part, because pain relief
22:05 can be right around the corner from something
22:07 very simple. A lot of times people say
22:09 you tell me what to do and I'll do it
22:10 and then we tell them they go
22:11 why do we want to do that.
22:13 Where are we at Brittany?
22:14 Seventeen. Okay, 3 more.
22:18 Consistency is a good word to apply to your life.
22:25 Okay, good. It's easy to make excuses though,
22:27 it's easy to make excuses.
22:28 I don't wanna do this, I don't want do that,
22:29 I don't have time, I'm too old.
22:32 It's too hard, okay let's get a hold of the elbow,
22:36 we're gonna stretch the latissimus area
22:40 and as you do that stretch.
22:42 As you feel right in through here,
22:43 you feel it there Brittany? Yeah.
22:45 That's good, okay let's switch sides.
22:57 Any stretch we do, we wanna hold steady,
22:59 just take it a point. There is natural spot
23:01 when you do a stretch. Where you can feel
23:03 the muscle wants to stop and when you
23:05 get to that point, just hold it there.
23:07 Make sure you breathe, as you breathe you might feel
23:10 the muscles start to relax a little more
23:11 and you can actually get a little more movement
23:12 out of there. Okay, let's go ahead and relax,
23:16 now we're gonna do some shoulder exercise.
23:17 And we're just gonna raise the arms up,
23:19 we're gonna bring them together.
23:21 We're gonna go way back, we're gonna comeback
23:24 to the center and way back, and to the center
23:27 and way back. When you go the back,
23:31 try and squeeze your shoulder blades together.
23:33 Squeeze back and squeeze back and back
23:41 and back and back, keep going.
23:48 Now, if you start to feel the burning
23:50 in your shoulders, that's really okay,
23:51 it's the lactic acid starting to build up.
23:54 If you need to put your arms down, that's okay
24:00 and then as soon as you can. Get right back up
24:03 into it, we find that a muscle recovers about
24:05 50 percent of its strength in just two seconds.
24:07 So, it won't have to take very long,
24:09 so it's not like you wanna put your arms down
24:11 and just stand there and watch the rest of the show.
24:13 Get them right back up there and reengage into
24:15 the exercise as soon as you can.
24:18 Okay, let's go five more times;
24:19 there is 1 and 2 and 3 and 4, one more time
24:27 and 5. Very good, alright let's go ahead
24:32 and stretch your shoulder.
24:33 Reach back, get a hold of that.
24:34 Okay, now when we're stretching,
24:36 we wanna feel right into this area here.
24:39 Okay, good and hold that for five more seconds.
24:47 Okay and let's switch over.
24:54 Nothing must be hard Alex as when somebody
24:56 comes into and says. I don't know, why my backs
24:58 hurting so bad, I have this belly out here
25:01 and they're way out of shape and now you wanna
25:03 tell them well the posture is whats killing you.
25:06 Yeah, that's interesting. Okay, let's relax.
25:08 'Cause if you take the two pound weight
25:11 and you hold it out at arms length you actually
25:15 increase the stress by 10 times with that weight.
25:17 So you think even though the weight
25:19 is not quite so far. You had weight out here,
25:20 that's gonna increase your stress in your spine
25:24 or then just the weight of the fat you're carrying.
25:27 I always call it 'Gotasity,' which is not really
25:30 an official word. But it's a 45 degree downward
25:33 pull from that constant effect of the large abdomen.
25:37 Okay, yes.
25:38 Okay, let's do some bicep exercise,
25:39 We're gonna squeeze down and out,
25:43 squeeze down and out, squeeze and out
25:47 and squeeze and out and squeeze and out
25:52 and squeeze and out and squeeze and out.
25:56 Good, 10 more, there is 1 and 2 and 3
26:03 and 4 and 5, 6, 7 and 8, two more times
26:14 9, last one and 10, good.
26:18 Alright, now, we're take their arms in front,
26:21 we're gonna press down and back and up,
26:24 press down and up, press down and up,
26:28 down and up, press down and up,
26:32 down and up, push, good and push and up
26:38 and push and up and push and up, push and up
26:44 and push and up. Keep going, five more.
26:50 There is 1 and 2 and 3 and 4, last one and 5.
26:58 Good, we're all done, thanks a lot.
27:00 Thank you.
27:03 Whenever we're dealing with an injured area,
27:05 it's always very important to find out what
27:07 you're dealing with. But remember as a person
27:09 you're the patient and you've the right to find out
27:12 other opinions from people who understand
27:14 other aspects, besides just going through
27:18 some drastic measures.
27:19 There can be some exercise you can do,
27:21 some stretches you can do to help you feel better
27:23 and as I said at the beginning of the show.
27:25 There have been people who follow this program
27:26 and went along with the stretches as we do
27:29 and the simple exercises and they found great relief
27:31 and I hope you find the same thing.
27:33 But don't give up hope even if you're hurt.
27:36 Start gradually and as you get going through that
27:39 you're find you can do more and more
27:41 and claim the promises of God.
27:42 Philippians 4:13 tells us, that we can do all things
27:46 though Christ who strengthens us
27:47 and if you look to the Lord to guide and direct us
27:49 through the whole thing. We'll find ourselves
27:51 getting better and better.
27:52 God bless you, we'll see you next time.


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Revised 2014-12-17