Fascia & Chronic Low Back Pain

Supporting the legs will often make it easier to do a pelvic tilt from the abs.

If you are prone to low back pain, you might want to consider fascia as the culprit, especially if an X-ray and MRI reveal that nothing is wrong. 

Fascia is the connective tissue that runs along and encapsulates everything in our body.  Research has shown that people with chronic low back pain have lumbar fascia that is about 25% thicker than people without pain. 

What should you do if the lumbar (low back) fascia might be causing your pain?

1)       Massage

Find a qualified good massage therapist.  An effective massage does not have to feel like torture.  You don’t have to opt for a sport massage, unless that’s up you alley. 

2)       Hydrate! Hydrate! Hydrate

Like most of our body our fascia needs […]

Fascia & Chronic Low Back Pain 2018-04-27T06:57:45+00:00

Why You Really Want a Toned Butt

This is not a picture of my butt, but it is a picture of me hiking. And without my butt, I wouldn’t go hiking!

No doubt many of us would like a lifted and toned butt.  The look is appealing, but strong glutes (those are our butt muscles) are important for more than aesthetics.

Standing & Posture

Our glutes have an important role in keep us upright all day.  We often take that for granted.  The back and butt work together to hold us up straight.  Our tendency to sit and slump makes their job even harder.  Daily glute exercises would be a great habit to get into.  They are large muscles.  They can take daily workouts.

Strength

The glute max is the largest muscle in the body.  It’s the back of the butt.  When you think of the butt, you are thinking of the glute max.  The muscle is a major mover in propelling us forward with every step.  If you are an athlete you need your butt to propel you forward and up in nearly every movement you do.  Athlete or not, if you walk or jog your butt is required so that […]

Why You Really Want a Toned Butt 2018-02-09T14:42:25+00:00

Glute activation exercises.

We take our butts for granted, but they help us stand up all day.  The largest muscle of our body, the glute max, should push us upstairs and propel us forward when we walk or run.  When it gets lackadaisical our lower back sometimes takes over some of the glutes workload.  Then our back gets achy, sore, overworked, and under appreciated.  This is when we need glute activation exercises.  

So we need to fire those glutes.  It’s not always as easy as it seems.  It’s actually fairly common for the low back to do the work of the butt.  So we need our abs to help us out.  The abs can help us keep the back stabile while we try to get our butt muscles to fire. 

Experiment with this exercise to help make sure you can feel the butt. Remember, the movement will be small because the glutes are already working simply to get the foot off the floor.  They are doing a lot already.

Generally in life, start to notice when you feel your butt.  Do you feel it working when you go […]

Glute activation exercises. 2018-02-14T16:08:18+00:00

Finding Neutral

When talking about fitness and posture, you’ll often hear people refer to a neutral spine, but finding neutral can be harder than it seems for a natural position our body is supposedly supposed to have.  Most often in fitness when instructors say neutral they are referring to the low back and pelvis, but all our joints have a neutral position.  Experimenting with where your neutral is in the low back and pelvis is usually the easiest place to start.  So let’s experiment with finding neutral in different positions.

Neutral Lying Down

The easiest way to find neutral is to lie down on the floor with knees bent, feet on the floor.  This is the easiest position to find neutral because you can actually feel the floor (or not feel it).  When you press the lower back toward the floor, known as imprinting, you can usually feel the floor touching your lower back.  Conversely, or neutral you should have a slight arch in the lower back.  There should be some space between your spine and the floor.  There doesn’t have to be a lot of space and everyone’s neutral can be different.  Generally, the rule is that you should be able to […]

Finding Neutral 2018-02-14T16:23:08+00:00

Exercise of Life

We can exercise, which I highly recommend, but it’s hard for one hour a day of exercise to unravel eight hours in a chair.  Even if your day isn’t spent in a chair, however you spend most of your time will start to be reflected in your body.  In addition to making specific time to move every day, considering your body in space throughout the day can help you feel better in your own skin.  Check in at different moments.  If your back hurts when you are doing something is there a simple change you can make to relieve the pain?  If you neck hurts can you make a subtle adjustment?  Exercise yes.  But make movement and noticing your body during simple movement the exercise of life.

Try to notice your body in the following scenarios:

When you brush your teeth, do your shoulders crunch up to your ears?

Brush Teeth

While washing dishes does your pelvis bump up against the sink?

Pelvis Sink

When you bend over to scrunch your hair, do you tuck your tailbone?

Getting Ready Hair

When […]

Exercise of Life 2018-02-14T16:49:03+00:00