Health And Exercise Prescriptions ®

"Fighting Disease And Aging With The Best Medicine"


Leave a comment

Does Your Back Always Hurt In The Morning And After Exercise?Wrong Exercise and Stretches Might Be The Culprit.

Hello Readers

My back hurts after exercise! This is a common problem that I see when people design their own exercise programs or just go into the gym and do what feels good to them.

“The Whole Idea About Health and Wellness is Balance” In a literal sense when applied to flexibility and strength in your body. Your muscle are suppose to work synergistically with your bones and joints. When your muscles are at the proper length then that allows your joint to function at 100% of its capability  People who do not have a basic range of general flexibility are not able to function at 100% of their capability’s ” Tightness generally means weakness” so stretching is not just a side item in your exercise program and should be seen as equally important as cardiovascular training, weight training and nutrition.

If you have a previous back injury you will have to understand what your type of injury you have in your spine, such as stenosis, ruptured disk, degenerative disk, subluxation etc.. each of these back issues has a specific list of contraindications for specific movements and require a specialized program. If you do not have a diagnosis and have never had been injured then taking another look at your exercise and stretching program to make sure that you are doing the right combination.

What are the Basics of making sure that my exercise program is not causing pain in your back?

  1. If you are just starting an exercise program make sure you are warming up and stretching before you do weight training activity.
  2. Don’t lift to much weight  when exercising your legs while in a standing position if you are a novice. Doing to much to soon is a common mistake.
  3. You should not be having pain while you exercise…especially in your back.If you feel pain immediately stop what you are doing.
  4. If your back pain does not get better from your stretching and exercise program you may not be doing the right combination. Consult a professional that can help. www.healthandexerciseprescriptions.com

Well I hope that this helps you with your back pain issues.

If you would like me to take a look at your exercise program and stretching routine then contact me.

Thank you for your time and energy…Be well

Jaime Hernandez

Health and Exercise Prescriptions

Advertisements


Leave a comment

Video Client Testimonial Over Coming His Spondylolisthesis To Be Able To Run, Bike and Stand without pain.

This is a Video of a Client Testimonial Over Coming His Spondylolisthesis To Be Able To Run, Bike and Stand without pain.

I see a lot of people in pain with various injuries and it really does take a special exercise program to help them. I found that treating each person as an individual when I design their exercise program is very important. There are a lot of personal trainers and gyms with group classes that do not address the body as a whole.  When you get a Health and Exercise Prescription from our studio it encompasses the whole body and we can work with your primary care physicians to tailor a program that will help get you back to uninjured state.

Well I hope you enjoyed the video and are encouraged that you can over come your back pain or injury with the right program.

If you would like your own Health and Exercise Prescription then contact me by email or phone call.

healthybellingham@hotmail.com or 360-223-3696

To see what other special conditions that I can help you or someone you know with go to my website.

http://www.healthandexerciseprescriptions.com

Health and exercise prescription's Blog


Leave a comment

Low Back Pain, its Impact on You and Society

Low Back Pain, its Impact on You and Society Our bodies have evolved over millions of years to do one thing: move,” says James Levine, M.D., Ph.D., of the Mayo Clinic in Rochester, Minn., and author of “Move a Little, Lose a Lot.” “As human beings, we evolved to stand upright. For thousands of generations, our environment demanded nearly constant physical activity.”

Since prehistory, humans have been physically active to survive and thrive.  In the last century, global industrialization has reduced an individual’s daily requirement for physical activity and has replaced it with sedentary activities in the modern office and home.   At the current time:

  • The U.S. healthcare system spends $70 billion annually for the treatment of low back pain.
  • Low back pain causes a productivity loss of $100 billion to the US economy annually.
  • Low back pain is the second leading reason for absence from the workplace after the common cold.
  • Low back pain is the #1 disability claim in the U.S.

Low back pain (LBP) is one of our country’s most prevalent and costly healthcare challenges with more than one-fourth (26.4%) of American adults reporting back pain in the past three months and accounting for 20 million physician visits per year [Deyo, 2006][1].

The lifetime incidence of low back pain is 80% [Deyo, 1998][2].

In the workplace, LBP is the leading (and most expensive) cause of disability for people under the age of 45 [Andersson, 1999][3].

Further, LBP remains one of the leading causes for U.S. workers’ compensation claims and absenteeism with an estimated 102 million lost workdays annually [Guo, 1999][4].

Approximately 7 million new low back pain cases seek medical treatment every year. The total cost to the U.S. economy associated with LBP is estimated to exceed $100 billion per year [Katz, 2006][5].

Low back pain can be caused by a number of etiologies or causes ranging from ruptured discs with a clear physiological causation to nonspecific with no clear physiological causation.

Non-specific low back pain is with ~80% the largest contributor to the diagnosis of low back pain.

70 % of the nonspecific low back pain cases can be traced to an atrophied Lumbar Multifidus muscle.

The modern chair contributes to the problem.  The modern chair has evolved into a device which promotes relaxation and equatingit with lack of movement. This causes complete atrophy of the human body, specifically the lower back.

Conventional, “ergonomic “office chairs are designed to cradle the stationary human body with adjustments for arm and foot rests, lumbar support and other body parts.

The only movement/ exercise the sitter gets in these chairs is by manipulating the adjustments because no single setting feels comfortable for an extended period of time.

All established seating manufacturers are now beginning to acknowledge the need to change this goal and are seeking active seating alternatives.

The combination of a sedentary life style and the modern chair design is causing a major health problem.

Do you need help with exercise to help with your back?

Contact me at healthybellingham@hotmail.coom

Jaime Hernandez

Health and Exercise Prescriptions

 


[1] Deyo RA, Mirza SK, Martin BI, “Back Pain Prevalence and Visit Rates,” Spine 31(23): 2724-27, 2006

[2] Deyo RA, “Low-Back Pain,” Scientific American 279(2): 48-53, 1998

[3] Andersson GBJ, “Epidemiological features of chronic low-back pain,” Lancet 354:581–85, 1999.

[4] Guo HR, Tanaka S, Cameron LL, “Back pain prevalence in US industry and estimates of lost workdays,” Am J Pub Health 89:1029-35, 1999.

[5] Katz JN, “Lumbar disc disorders and low-back pain: Socioeconomic factors and consequences,” J Bone Joint Surg (Am) 88: 21-24, 2006.


Leave a comment

Does your back and neck hurt from sitting long hours?Why Therapeutic, Dynamic Office Seating is good for you!

Nowadays chair design is guided by the principles of ergonomics.

Ergonomics is defined as:

Ergonomics is the science of designing jobs, equipment and workplaces to fit workers. Proper ergonomic design is necessary to prevent repetitive strain injuries, which can develop over time and can lead to long-term disability.

However there are different ways to interpret this requirement for an injury free work place when it comes to seating.

In the United States this definition has been interpreted to:

  • Minimize the energy expenditure through extensive cushioning and support  and minimizing the need for movement while seated to avoid fatigue
  • Provide extensive support to the lumbar spine and take pressure of the lumbar discs to avoid low back pain
  • Take pressure of your discs through reclining, the so-called Neutral Posture Approach
  • Create seat cushions that eliminate propensity to pressure sores
  • A 90 /90/90 degree sitting posture has been postulated as ideal

This approach of total comfort by minimizing energy expenditure through providing support to keep you in a relaxed and well supported sitting position and minimizing the amount of “unproductive” movement, to seating product design has lead to an epidemic of sitting induced low back pain and a wave of obesity, as documented in the latest research into low back pain and obesity.

Because of this design approach, sitting in traditional ergonomic chairs leads to a reduction of sensory input and therefore a reduction of stabilization signals to the core muscles, causing atrophy and making them prone to injury.

Additionally the speed of our body’s response to external perturbation, like stumbling or twisting, depends on its ability to rapidly recall muscle activation patterns that are stored in your brain’s memory.

As with a language, if you  don’t use it you will lose it or it will be difficult to recall, if you don’t continuously feed your central nervous system with  the proper sensory input your brain will  take longer to react to a sudden external perturbation and your propensity to injury gets greater.

In Scandinavia and Northern Europe the emphasis has been on providing a more dynamic approach to sitting, the chair is supposed to be:

  • supportive
  • enable you to assume any posture your body would like to.
  • achieve even pressure distribution over the discs in the lumbar region through a departure from the postulated 90 / 90 / 90 degree rule

This approach has been pioneered by the Norwegian designer Peter Opsvik and by the Danish surgeon Dr. A.C. Mandal.

Providing low grade balancing movements that are automatically compensated for by the central nervous system without your conscious interaction is where the CoreTherapy technology derives its unique benefits from and provides its health benefits

If you have any questions about our product please contact me.

Jaime Hernandez

360-223-3696

healthybellingham@hotmail.com


1 Comment

Part one of two:Do you have back pain? Are you doing the right exercises? Spine health 101

Part One of Two

Most adults have back pain at some point and time in their life. Back pain is one of the most debilitating injuries that is suffered by the majority of Americans. This blog post is for everyone nurses, parents and lawyers, butchers, bakers and software makers who all need a healthy back to do their jobs and perform their everyday activities.  It is also a blog post for people who run(like me:), ride, swim or skate; people who throw things, swing things, paddle things or kick things!!…a blog post for people who want to avoid injury and improve their life and sport.

Read our blog post on  the CoreWerks core therapy office chair. It helps low back pain while you sit all day at your desk!Don’t change your routine change your chair to help your low back!

 https://bellinghamcomplementarycare.wordpress.com/2011/02/06/%E2%80%9Ctoo-much-sitting-is-hazardous-to-one%E2%80%99s-health%E2%80%9D-finally-a-solution-to-back-pain-for-those-sitting-long-hours-in-an-office-chair-corewerks%E2%84%A2-core-therapy-office-seati/  Recent research strongly suggest that if the nervous system is deprived of this position-sense information, it will lose the ability to activate certain middle layer muscles, muscles which protect and stabilize the joints of the spinal column.

Did you know that 80-90% of people are doing the wrong exercises to help with their back issues.

Stabilizing your spinal segments is the key to help your back pain. We now know through much studied science that the spine has many muscles that perform different functions, some act as sensors, some act as stabilizers and other work to create powerful movements. Now that we know these differences  and understand spinal function we can better develop an exercise prescription that will train trunk muscles for their specific functions.

It is always a good idea to go to your primary care physician and get the “OK” before you start an exercise program. Also at Health and Exercise Prescriptions we create exercise prescriptions that are made for the individuals and their special conditions/Medication and or previous injuries.http://www.healthandexerciseprescriptions.com

How fragile is our spine? Did you know that the spine would buckle under 20 lbs of load with out our supporting muscles; becoming injured. Normal every day activities put at least 175 lbs of pressure on our spine. As you can see our supporting muscle are essential for everyday normal task, lifting, bending, etc.

Your back pain keeps coming back not because of a “muscle problem” but, more a” neurologic problem” most likely from the injured nerve.Our neurologic system plays a key role in spinal stabilization….our muscle are controlled by our nervous system to function. If you “pinch” a nerve it makes the nerve impulse less strong; example if a muscle usually contracts at 100%… after a nerve gets “pinched” it my only contract at 60%  of full strength.So the weakness is neurological and not so much muscular. Neuromuscular re-education is a specific way to train the segments of your spine and the muscles that where effected directly by the nerve being “pinched”  so as to regain the full contraction of the muscle being recruited during movement activities.

Spine 101

Our spine has 25 individual bones called vertebrae which are connected by ligaments and spinal disc in between the vertebrae. The disc and ligaments attach one vertebrae to the next and limit the small amount of motion that occurs between vertebrae when ever moving.

Upper region of the spine is called the cervical spine, the middle of the spine is called the thoracic spine and the lower back is lumbar and sacrum respectively. Each segment of your spine (which there are 25) has nerves that feed out to muscles and organs to communicate to them. These nerves feed out of the spine through holes called  inter-vertebral foramina ; when the joint is not aligned up it can impinge these nerve roots ,effectively shutting down communication to certain muscles and organs.

All movements of your body result in some degree of motion at the spinal joints. The key to healthy movement is spinal stability!

Did you know that your disc and ligaments are the weak link in your spine! The disc and ligaments can only take approximately  13-20 lbs of load before an injury occurs. Without the many layers of muscle to support your spine it would collapse.

Lets summarize what we have just read….all joints in the body must be properly aligned for the joint to function properly just like a door hinge. If your door hinge was not properly aligned the door would probably not shut or function properly.

We now know that there is a difference between spinal stability muscles(stabilize vertebrae segments) and spinal movement muscles(are big muscles). Stabilizing muscles are small and are generally  in the middle layer of the trunk muscles and usually only cross a couple of spinal(25) segments. Spinal Movement muscles are bigger muscles and are more the outer layer of muscle such as the Abdominal and obliques. 

As you can see back pain can be more complicated to rehabilitate than just doing some crunches and back extensions. The next part of this series we will discuss which muscles are working when you are exercising stabilizing muscles and  give you one example of an exercise that does just that.

Well I hope this helps you out little bit understand your spine and the differences between stabilizer muscle training and the bigger spinal movement muscles.

If you would like a personal Health and Exercise Prescription that would encompass your whole body please contact me.

Thank you for your time and energy….Be well

Jaime Hernandez

Health and Exercise Prescriptions

http://www.healthandexerciseprescriptions.com

Health and exercise prescription's Blog


Leave a comment

168 Hours in one week.Can you afford NOT to invest 6%(9hours) of your time per week to change your life?

Setting up a daily ritual for health and fitness will help you stay on track. Out of the 168 hours per week 6% of time invested can change your life.

Establishing new habits is some times a daunting task but, if you take the time to put your health and fitness goals into your schedule just like brushing your teeth and taking a shower it will make it easier to be consistent with your new habit.

It general takes a few months to get into the groove of your new regimen. Make sure to set up your schedule; so that your exercise is done when it is least likely to conflict with other priority’s in your life.

I like to do most of my exercise in the morning or before afternoon. I know my self well enough to know that if I do not get it done by the end of my work day I generally find my self tired and less likely to follow through with my exercise commitment.

Here is an example of my weekly workoutschedule .

If you would like an exact plan to reach your goals contact me. We design programs that cover Cardio, weight training, core, stretching, nutrition specific to your goals.

http://www.healthandexerciseprescriptions.com

Thank you for your time and energy…Be well

Jaime Hernandez

                                                                              Health and Exercise Prescriptions Inc.

                                                                                        CLICK THE LINK TO SUBSCRIBE

Health and exercise prescription's Blog


Leave a comment

Sitting on Hope by Jenny Rueb The Story Behind The CoreWerks Core Therapy Office Seating

When the infant son of Dr. Horst Schaaf and his wife was born in 1988 they were told that their beautiful baby boy had Cerebral Palsy. He would be blind, live in a wheel chair, and his body would become more and more deformed.  All the hopes and dreams that every parent has for their child were denied to them as the doctor spoke the words of a hopeless future for their son, Mattais.

As Horst tried to listen to the doctor, his voice became a distant noise as he realized there would never be the excited moment of Mattias taking his first steps. There would be no sitting in the stands cheering their son as he played soccer on a sunny Saturday morning.  As a physicist, Horst’s mind was a trained instrument of assimilating facts. How could this be happening?  But at that moment in the doctor’s office, Horst wasn’t a Doctor of Physics, he was a father.

Horst had always thought outside the box, asked the “what if?” question.  Mattais had already suffered through many surgeries and the resulting setbacks.  Horst began to reason that perhaps there was a way to teach Mattias the skills to balance himself and strengthen the core muscles to support his spine.  The “what if” now became Horst’s personal crusade.

Instead of coaching the sports team or playing ball with his son, Horst  “coached” Mattias through  daily grueling physical therapy sessions.  Their mutual enemy the  progressively curving and distorting  of his spine that brought them closer  and closer to  spinal fusion surgery.  They were told it was the only way to prevent  the collapse of his torso  and eventual damage to his internal organs.  They were working against time. Now they  not only had Cerebral Palsy  to deal with, Mattias was developing neuromuscular scoliosis. Two names that meant only  pain and suffering for his son. Was there a different answer out there that he had failed to see?

There were many unsuccessful experiments.  But his “Ah Ha” moment came during an equestrian therapy session.  Horst noticed Mattias attempted to sit straight on his own while on horseback.  Mattias wasn’t even aware that his body was working for him not against him! The subtle rocking motion of the horse caused his brain to activate the dormant muscles in his core and back encouraging him to sit up straight.  Unfortunately the effect lasted only as long as he was on the horse.

Well I hope you all enjoy this great story of an inventor and his love for his son.

Thank you for your time and energy ….Be well

Jaime Hernandez

Health and Exercise Prescriptions

http://www.healthandexerciseprescriptions.com

CLICK ON THE LINK BELOW TO SUBSCRIBE

Health and exercise prescription's Blog