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TheBadBackGuy.net The Nautilus Abdominal Crunch Machine is a Dinosaur! But it is the only way to do abdominal crunches! I am not a big fan of ab crunches forneck pain, back pain, and sciatica relief or as an exercise strategy in general. However, the old style Nautilus Abdominal Crunch machine was and is an awesome exercise for people suffering from neck pain, back pain, and/or sciatica because it effectively isolates the abdominal muscles in a way regular crunches cannot. That being said, you can check out this video and others at: The Bad Back Guy’s Neck Pain, Back Pain, and Sciatica Relief Blog TheBadBackGuy.com I never could have done this sort of exercise 6 months ago, or even 4 months ago! It has only been by constant and never ending improvement over time that I have been able to do the things I can now do, achieving the level of neck pain, back pain, and sciatica relief I now experience. Contact me anytime! Professor John PJ Zajaros, Sr., The Bad Back Guy 216-712-6526 866-835-2913 (toll free) Skype johnzajaros1 johnz@ultimatebadbackstrategies.com

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I have found that most chronic back pain first occurs as either an acute episode or quite mysteriously. You wake up one day in pain or move a certain way and feel something give and end up with a pain that won’t go away. 

The reality is you could have done something the day before, a week, or even a month ago that overworked or injured muscles in your body in some way and started an imbalance or deterioration that weeks later led to the chronic problem you now have.

As a result of overuse, a trauma or strain, even bad posture, tension will build up in a muscle to the point where the circulation is impaired and eventually that muscle will weaken and in a certain situation fail, causing the body to compensate and eventually get out of balance.

Like someone who is hunched over when they sit at their desk or lean on one leg as they stand.

A muscle imbalance invariably leads to the pelvis moving out of position causing it to either tilt forward or back, up or down or rotate. These 5 positions it can end up in will have a flow on effect to the spine and will upset the position or spacing of the vertebrae. This can then encroach on the discs or nerves leading to back pain.

As tightness builds up in a muscle due to poor circulation, that muscle becomes weak causing other muscles to have to compensate for the weakness. These other muscles then start to overwork, fatigue and tighten and the odds become higher that one of the joints in the spine will be put under pressure which ends up causing pain and inflammation.

As the different areas of the body compensate, the muscular system gets out of balance and you slowly lose flexibility. When there is no more potential to compensate something has to give and it’s often at the weakest point which is generally the joint. This is where many treatments are incorrectly focused, leading to expensive and unnecessary X Rays, MRI’s or CT Scans which invariably show very little.

Even when they do identify a structural problem with the joint, it is not the cause of the pain anyway so treating it has little or no lasting effect. The muscle imbalances that set all this up are rarely considered by most Doctors and therapists.

These imbalances can be confined to one area such as the back or shoulders, or spread throughout the whole body causing a build up of tight muscles and pressure that eventually leads to weakness and pain. I have treated many people who have been doing regular exercise for years yet their muscles are weak and painful.

Some treatments you get for pain will exercise and stretch you until enough compensations are put in place that your pain goes away, but it doesn’t remove the imbalances, it just covers them up.

The more your body has already compensated for previous injuries or damage, the less effective these types of treatments will be. Usually the older a person gets the less they respond to stretching and exercise based treatments and people end up having to curtail their activities as a way of relieving their pain.

When we move, especially doing vigorous exercise,  we exert a force which, as a result of even a minor imbalance, is distributed unevenly throughout our muscle system causing any imbalance to spread and go deeper into the body, especially if the body is unhealthy and holds onto its tension. This sets up a condition where we have a greater potential for injury if we over exert or over extend ourselves in a certain way.

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Most of us start off with a beautifully mobile and smooth running back and rarely are we stiff backed unless there is a reason for it. The back is well evolved to do the job it has to do and does this mostly very well. Spinal bones are separated from the vertebrae by discs which are thicker in areas of greater mobility and greater load, allowing more movement. Facet joints at the back of the spine limit and control spinal motion, stopping inappropriate spinal displacement in response to the loads placed on the spine. Muscles are strong, in balance and working in harmony to achieve the movement and stability required.

Inhibition of the stabilising musculature occurs with an episode of acute spinal pain and this can persist beyond the resolution of the pain to generate a long-lasting instability which puts the segment at increased risk of re-injury over time. Longer term effects include the occurrence of degenerative alterations in the spinal structures such as joints and discs, causing segmental levels to develop stiffness and eventually chronic back pain. The discs have fluid forced out of them by gravitational compression forces and must counteract them by generating a fluid absorption force.

As compression forces tend to be more powerful as time goes on, dehydration of the disc occurs to some extent as it narrows and stiffens. This can be imaged on x-ray but the disc is likely to show changes and painful problems long before the results can be seen on x-ray. A segment is defined as two adjacent vertebrae and the intervening intervertebral disc, an altered disc contributing to an abnormal segment which moves abnormally and pushes abnormal loads onto tissues where they are not designed to take them. Physiotherapists can feel the restrictions in spinal movements which occur when a stiff segment limits segmental excursion.

After an acute back pain injury the surrounding musculature tends to go into muscle spasms to splint and protect the injured segment until inflammation reduction and healing have had a chance to begin. Steady reduction in pain and progress in healing is usually accompanied by lessening of the back spasms and a restoration of normal spinal movement. However, this does not always occur as muscles may remain contracted and overprotective, causing a shortened tissue area which keeps the local joints and other tissues in a permanently shortened position.

Sitting for extended periods can increase the likelihood of suffering from increased compression of the lumbar discs with consequent fluid loss. Repeated flexion maintains the regular cycle of fluid uptake and avoidance of this movement interferes with this important process for disc health. The maintenance of abnormal posture and lack of strength in the abdominal muscles are also important factors.

Having a series of acute episodes of lumbago can predispose to developing a segmental stiffness problem, often with the stiff or abnormally moving segments of the spine having been present for a long period before they start to give pain symptoms. Actions which make this syndrome worse will tend to hold the spine in flexion for long periods or at end ranges, such as sitting for extended times and bending forwards repeatedly, actions which push joints further than their limits of comfort. The spinal facet joints develop an extension dysfunction and the spinal segment can become adaptively shortened, compromising its movement ability. My own lumbar spine has some of these back problems and limits my ability to do repeated lifting or bent over work.

However, I have been significantly improved by following Sarah Key’s method of back care, popularised in her book Sarah Key’s Back Sufferers Bible. While it is hard to agree with all the assertions she states in her book (as she herself admits), there is no doubt she has some very good ideas on how to practically manage low back pain. She describes the chronically stiff segmental back along with several other back pain syndromes and prescribes an exercise and management regime for treating them. The regime is not difficult but has very good results, particularly in my case where I felt I was stuck with my lower back pain and now realise this may not be the case.

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Miami Acupuncture Physician explains how to manage bulging disc that may be impinging the sciatica and causing back pain, inflammation. He demonstrates a simple exercise that can be done at home or clinic setting. For more info call 786-972-1616 or visit miamiacupuncturetherapy.com Adrian Melero

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