I have had recurring back pain for many years and finally it got to the point I had to really fix it. No more constant visiting of Chiropracters. I happened to be in Brisbane and attended the Mater Back Clinic. They have been looking at how to retrain people to gain their 'core stability' which is the root cause of most back pain it seems. One of the important things I learnt was how important it is to get the Multifidus muscle group functioning again.

Unfortunately it is very difficult to get the feedback that you need to make the tiny muscle movements. But - Jim Johnson's exercises enable you to do this easily yourself and it works. The exercises are reproduced here and I thoroughly recommend his book. A large part of the book gives much valuable advice gained from analyzing actual clinical trial data - the advice in the book and these exercises are not based on hear-say, but CLINICAL EVIDENCE. That is why they work!

Sunday, November 2, 2008

How to fix your own back exercise two

Following on from the first exercise, this one has a little variation. When lifting the left leg you also lift the right arm. When lifting the right leg, you lift the left arm. The Multifidus muscle is now getting a little bit more of a workout.




Again there are rules:

  • Any pain, stop.


  • Only do the exercise on alternate days and 3 days a week. Excessive repetition does not help.


  • When you can easily do the twenty sets, you stop doing this exercise and move on to exercise three.


    • Total time to do this exercise each week is less than 3 minutes (so you can find time).


    The book that these exercises come from is given below. The advice in this great book is based on CLINICAL EVIDENCE and not hear-say, that is why these exercises work. If you have a back problem, no matter what you think is the cause or where it is painful, you must try these exercises. You can also get the book as a reference, it is far less than the cost of ONE visit to a chiropracter.

    Posted by at
    Labels: , ,

    No comments:

    Post a Comment

    Subscribe to: Post Comments (Atom)