Beat Back Pain with These Science-Backed Exercises: A Guide to Core Stability

Back pain affects millions of people worldwide.  Unfortunately, the causes vary, as do the treatments. If there were one way of fixing back pain, we’d all be using it.  However, some great minds are working on this and trying to find the most effective, i.e., what works for most people most of the time. This post explores three science-backed exercises recommended by Dr. Stu McGill, a back pain expert with over 20 years of experience that can help you reclaim your well-being. Forget Weak Muscles: The Power of Core Stability Dr. McGill challenges the common misconception that weak back muscles are the root of all back pain. Even Olympic athletes, with their impressive strength, can experience back pain. He emphasizes core stability, focusing on fine motor control and stiffness in the back as crucial factors for managing and preventing pain. Building Stiffness, But Not the Bad Kind Don't be scared of "stiffness" in this context. It's not about rigidity but about controlled tension. By practicing specific exercises that engage the muscles, you gain better control over your vertebral segments, reducing the risk of awkward movements that can irritate your back. However, remember that a balanced approach is vital. Tight hips and upper back can contribute to lower back strain, so keeping mobility in these areas is essential. You can check out my YouTube channel or these blog posts for tips on keeping these areas mobile. Upper Back [embed]https://edpaget.com/the-root-cause-of-rhomboid-pain/[/embed] Hip Mobility:  [embed]https://edpaget.com/how-to-stretch-the-front-of-your-hips-advanced/[/embed] Move it or Lose it: Why Staying Active Matters. Sedentary lifestyles are the enemy of back health. Inactivity weakens muscles and coordination, perpetuating a cycle of weakness and pain. Movement is your friend; even gentle exercise can boost muscle strength and well-being. So, get up, get moving, and feel the difference! The Curl Up: Engaging Your Core for Control This first exercise is all about activating those core muscles. Lie on your back with one knee bent and hands on your lower back. Lift your head a few inches off the ground for 10 seconds, avoiding flattening your spine. Breathe sharply to engage your core. Start with 8-10 repetitions, gradually decreasing in subsequent sets because you train the nervous system that tires rapidly.  The SidePlank: Building Strength From the Ground Up This classic exercise comes in two variations recommended by Dr. McGill. The side plank challenges your core and obliques. Lie on your side, elbow under your shoulder, free hand on your hip, and raise your hips so your weight is on the outside of the lower foot and your elbow. Try 30 seconds on each side. If that is challenging, then you can bend your knees and have the weight on your knee and elbow.  Hold for 10 seconds on each side, progressing to a straight-legged variation for an extra burn. The Bird Dog: Unleash Your Inner Hunter This exercise targets both the core and spinal muscles. Start on all fours with a neutral back. Kick one leg out behind you and extend the opposite arm forward, keeping your back flat. Hold for 10 seconds, controlling your pelvic movements with your core. Repeat ten times on each side, gradually reducing repetitions as you gain strength. Finding Your Path to Relief: Beyond These Exercises While these exercises are proven to be effective for many, remember everyone's body is unique. If they don't work for you, explore other options like the Alexander Technique or yoga. These exercises would constitute the beginning of a back pain program, and eventually, you would need to utilize the newfound strength and stiffness in more functional upright exercises. These could be things like a rotational ‘wood chop’ or squats. Find what resonates with you and consult a healthcare professional for personalized guidance if you can’t beat the pain yourself. [embed]https://www.youtube.com/watch?v=wuIAvgsQPk4[/embed] Conclusion: Take Control of Your Back, Take Control of Your Life While treating clients with back pain, I’ve seen it rule people’s lives. But it doesn’t have to. By incorporating these science-backed exercises, promoting core stability, and listening to your body, you can find relief, improve your well-being, and get back to doing what you love. Remember, start slow, gradually increase intensity, and don't hesitate to seek professional help if needed.

Mold Matters: Safeguarding Your Health Against Unwanted Intruders

Have you ever noticed a musty odor in your home or seen suspicious black spots on the walls? That might be mold, a fungus that can silently wreak havoc on your health and happiness. While mold plays a vital role outdoors, its indoor presence is unwelcome and potentially harmful. I recently had the pleasure of interviewing Jason Earl from gotmold.com, a mold detection and remediation specialist. Jason is a fount of knowledge on all things mold and is highly enthusiastic about this often misunderstood potential health problem. In this post, I’ll shed light on this often misunderstood "guest," exploring its impact on your well-being and home and equipping you with the knowledge to keep it at bay. Mold: Nature's Decomposer Imagine mold as a tiny, tenacious scavenger, breaking down organic matter in the soil. This natural process is crucial for our planet's health. However, when this scavenger finds its way indoors, it transforms into an intruder, thriving in damp environments and releasing its microscopic spores into the air we breathe. These spores, along with mycotoxins and volatile organic compounds, can trigger various health problems, from respiratory issues like allergies and asthma to headaches, fatigue, and even chronic inflammation. Identifying Mold in Your Home Don't wait for serious health concerns to sound the alarm. Be a detective! Watch out for:

• Visible mold growth: Black spots, greenish patches, or fuzzy discoloration on walls, ceilings, or furniture.
• Musty odors: A persistent damp smell is a red flag.
• Mysterious health issues: Symptoms that improve when you leave home, like respiratory problems or sleep disturbances, could indicate mold exposure.
• Excess moisture: Damp areas, leaks, condensation, or poor ventilation invite mold to settle in.

Tackling Mold Issues Head-On If you suspect mold, don't panic! Take action: Mold needs two things to live: a food source and water, so here’s how to get rid of it.

1. Identify and fix the moisture source: Leaks, poor drainage, or inadequate ventilation need immediate attention.
2. Consult certified mold remediation professionals: They can assess the situation and safely remove contaminated materials.
3. Clean non-porous surfaces: Scrub hard surfaces like wood, metal, and plastic with appropriate cleaning solutions.
4. Be mindful of your food: Choose organic, locally sourced food to minimize exposure to mold and mycotoxins. 

If you have a water leak, you must take action quickly, ideally within the first 24 hours.  Prevention is the Best Policy: Keeping Mold at Bay Remember, an ounce of prevention is worth a pound of cure! Here are some tips:

• Maintain proper ventilation: Open windows and doors regularly to allow fresh air to circulate.
• Control humidity levels: Keep indoor humidity below 50% to discourage mold growth.
• Address leaks and water damage promptly: Don't give mold a breeding ground.
• Regularly inspect for mold: Check attics, basements, bathrooms, and kitchens often.

Jason and I also talked about mold on our food; I had heard about this but still needed to understand it fully. You see, food can be a significant source of mold exposure, as imported foods often contain mold and mycotoxins due to the length of time they are transported.  This is especially true for grains, spices, nuts, and conventional meats. Mold and mycotoxins in food can have cumulative effects on your health and may contribute to various symptoms and conditions. Understanding more about the source of your food and learning how to store food properly by keeping dry goods in airtight containers and promptly discarding moldy food is a great start.  Although mold is as old as the earth itself, when it’s in the wrong place, it really can be a menace, but with knowledge and proactive measures, you can reclaim your home and safeguard your health. So, open the windows, let the sunshine in, watch what you eat, and say goodbye to mold.  To listen to or watch the full episode with Jason, go here: [embed]https://edpaget.com/episode-34-is-mold-stopping-you-from-getting-better/[/embed]

Postnatal Exercise: A Guide to Recovery and Wellness

I realize that being a man and writing about exercises after pregnancy and childbirth is a strange thing to do. Still, having helped hundreds, if not thousands, of women recover after birth, I’ve noticed some things, and I want to share them with you here.

Pregnancy and childbirth place significant stress on a woman's body.  Whether a person gives birth naturally or via c-section, there is still a considerable recovery period, which most women ignore. The recovery / ignore cycle tends to get worse the more babies someone has!

I’ve been inspired to write an article by a recent episode of my podcast with Peter Lap, founder of the Super Affordable Healthy Postnatal Body Program. We discussed Peter’s expertise and experience and highlighted five key areas, which I’ll discuss below.

Diastasis Recti: Understanding and Rehabilitating a Common Issue

One of the most common concerns of new mothers is diastasis recti, a condition characterized by the separation of the abdominal muscles. This can lead to a weakened core, back pain, and other discomforts. The key here is to accurately measure the size of the split so that you can tell if there is any change over time. Physicians commonly measure it with fingers, but no ‘subjective’ data exists.  Two different physicians will get two different ‘finger’ measurements.  Peter recommends measuring the gap yourself with your hand; this way, you can track changes over time. There are many ways of treating diastasis recti, from doing nothing to specialized exercises; surgery isn’t always necessary, but you must have patience.  It takes time for the muscles to get back together, and it may never go all the way, but with exercise, you have some control, and your core will get stronger (1). Yes - I will plug Peter’s course here because I think it is a very affordable way to get some excellent guidance on exactly which exercise you can do.  Check it out at https://www.healthypostnatalbody.com/

Strengthening the Glutes: A Key to Postpartum Alignment

Pregnancy often shifts a woman's center of gravity, impacting posture and weakening the glutes. This means the glutes (the muscles around your hips) can weaken. The body also tends to compensate and use other muscles, further adding to the weakness of the glutes and the “mummy butt” look of a flat butt, or bottom as we like to say in the UK. Strengthening these muscles through exercises like glute bridges, kickbacks, squats, and lunges can be a great way to get this area fired up again. Peter points out that the six-week post-birth period offers an ideal window to begin incorporating these exercises into your routine. I recommend a tool called the Pelvicore Ball by https://www.pelvicsolutions.com/ This allows resistance to be placed on all the muscles around the hip and pelvic floor simultaneously, no matter which lower-body or upper-body exercise you do.

Here is a quick video series of how to use the Pelvicore Ball, from beginner to advanced exercises.

1. Level 1 https://www.youtube.com/watch?v=FVqSFOYfPvs

2. Level 2 https://www.youtube.com/watch?v=uzRNltZqQ9M

3. Level 3 https://www.youtube.com/watch?v=rBL-DKXrGrI

C-sections and Postpartum Recovery: Tailoring Your Approach

For women who have undergone C-sections, the recovery process may be slightly different and require more time. Most new mothers don’t think about altering their regular movements to acknowledge that they recently had major surgery.  Massaging the scar and keeping it mobile can help reduce the redness and help with the healing. Using your everyday actions to help you get strong is also a good idea. Things like pushing prams and performing stretches for the back and shoulder muscles, specifically targeting the pectoral muscles and those beneath the shoulder blades. These exercises promote healing and prevent potential complications.

Lifestyle Medicine: Supporting Recovery Through Holistic Practices

As you know, I’m a fan of lifestyle medicine. This approach encompasses evidence-based practices such as a whole-food diet, regular physical activity, sufficient sleep, stress management techniques, avoidance of harmful substances, and fostering positive social connections. Granted, having a new baby throws a curveball into healthy habits.  However, I see it as an opportunity to establish new routines that help incorporate these elements into your daily life.  It’s a chance to reset and re-establish priorities for yourself and your baby.

Making Postpartum Recovery Accessible: The Journey Towards Affordable Options

On the podcast, Peter said something that I had never heard before.  He believes that high-quality postnatal care should be accessible to all. For him to back that statement up, his online programs are very affordable, ensuring that every woman has the opportunity to regain their strength and confidence after childbirth.  His weekly newsletter, a rich resource filled with practical advice and insights, is encouraged for further learning and support and is free! https://www.healthypostnatalbody.com/

Remember, every woman's postpartum experience is unique. It's crucial to listen to your body, seek guidance from healthcare professionals, and find the strategies that work best for you. With the proper support and knowledge, you can embrace motherhood while prioritizing your health and well-being. If you want to work with me using specific exercises and lifestyle medicine to help you recover and return stronger than ever, email me at ed@edpaget.com, and I’ll see if I can help.

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6454249/

The Root Cause of Rhomboid Pain

Dealing with persistent pain between the shoulder blades is something that can disrupt your day, making concentration at work a challenge, turning driving into a struggle, and even triggering headaches that leave you wanting to lie down. Many people mistakenly attribute this discomfort to a tight muscle in their upper back, often pointing to the rhomboid muscles. People try rubbing, massaging, cupping, and putting hot towels on it, but rarely does that work. More often than not, the culprit isn't a muscle issue but rather a stiff joint where the ribs meet the spine, known as the costo-vertebral joint. This joint irritation then affects the overlaying rhomboid muscle, contributing to the pain. While a quick massage of the rhomboid might provide temporary relief, it doesn't address the underlying issue. To truly beat the pain, focusing on getting the ribs and spine moving is crucial. With this in mind, I've created a series of simple exercises designed to target and remedy the root cause, facilitating joint mobility and relieving tension in the upper back muscles, including the rhomboids. These exercises do many differing things but aim to:

• Mobilize the Upper Back: By engaging in specific movements, you can promote mobility in the upper back, targeting the costo-vertebral joint and allowing for greater freedom of movement.
• Lengthen the Scapulothoracic Joint and Traction for the Neck: Addressing the scapulothoracic joint and loosening muscles that connect the scapular to the neck is crucial for relieving tension in the neck. These exercises focus on lengthening and providing traction to this mobile area, promoting a healthier and more comfortable range of motion.
• Improve Flexion and Extension in the Spine: Enhancing flexibility in the spine is a vital component of these exercises. By incorporating controlled movements as you breathe, you'll work towards improved flexion and extension, fostering a more resilient and adaptable upper back.
• Pulling Up and Rotating the Ribs: Targeting the ribs, these exercises use the muscles to both pull up on and rotate the ribs. These movements stretch the shoulders front and back and mobilize the costo-vertebra joints, contributing to overall relief.

[embed]https://youtu.be/mMQ92YXW3LM[/embed] If you've been grappling with persistent pain between the shoulder blades, it's time to shift your focus from mere muscle massage to addressing the root cause. The video shows you simple yet effective exercises that are designed to break the cycle of discomfort by promoting joint mobility and releasing tension in the upper back: no more nagging upper back pain, just a more mobile back and better posture. As you may know I help people recover from illness and injury using a combination of specific movements and lifestyle medicine. If you want to see if I can help you, we can jump on a call to find out.  Simply go to the contact page, message me, and I’ll get back to you as soon as possible.