Participants: Dick Nunez (Host), Alex Hinez, Brittany Nunez
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. |
Revised 2014-12-17