Peventing and Alleviating Lower Back Pain

Preventing and alleviating lower back pain can be done successfully by making changes to your exercise regimen and daily lifestyle habits.

A staggering number of people suffer from-or will eventually develop-chronic lower back pain, so here are some of my top tips for preventing and alleviating lower back pain:

1. Keep Your Hips Flexible and Mobile

Tight hips are a huge culprit of lower back pain. If your hips are tight and you are unable to get proper range of motion, your lower back muscles are going to be forced to pick up the slack and work overtime. Make no mistake about it, lower back pain is a result of using the lumbar spine and associated muscles too much and too often. If the areas of the body below (the hips) and above (the thoracic spine) are not working right, the body is smart enough to go get the necessary range of motion somewhere else, and this usually means the lower back is called upon to do the job…not good. Furthermore, tight hips (the flexors in particular) can alter the position of your pelvis, and this can result in force being placed on your lower back discs…again, not a good thing.

Incorporating mobility, flexibility, activation and strengthening exercises for the hips-particularly the hip rotators and flexors-is absolutely necessary. Also, as a double bonus, mobile, flexible and strong hips which work well will help to reduce knee pain, so this should provide more incentive to train them and give them the proper attention. The hips are the key to the universe!

2. Keep Your Thoracic Spine (mid-upper back) Mobile

Many of the new clients who come to see me lack adequate thoracic spine mobility, and, just as is the case with the hips, this can make the lower back work overtime in an unnecessary, inefficient way. Also, again, as a “double bonus”, keeping the thoracic spine mobile can also help to prevent and alleviate shoulder pain.

3. Train the Core Muscles for Stabilization and Stop Doing So Many Damn Crunches and Sit-ups

While many understand having strong abdominals can help keep the lower back healthy, most are using incorrect methods to increase strength in this region. Crunches, sit-ups and similar flexion based exercises are part and parcel of many individuals exercise programs. However, these exercises should be minimized or completely eliminated from the programs of most people.

The repetitive bending of the lumbar spine while doing traditional abdominal crunches is a bad idea. In fact, one single ab crunch places forces on the lower back which exceed the recommendations set by many occupational health and safety organizations. If you repeatedly bend a coat hanger back and forth, what happens? It will become weaker and eventually break. Such is the case with the lumbar spine.

The lumbar spine is in need of more stability-the ability to resist movement. It is NOT in need of more mobility, which is the quality being trained when doing crunches and sit-ups. Again, we want to minimize the amount of work being done by the lower back muscles, and repetitive flexion and extension obviously is counterproductive. Now, other areas of the body (the ankle joints for example) are in need of more mobility, but the lumbar spine is not one of these areas.
So, I would recommend drastically reducing the number of crunches, sit-ups and similar exercises. They should be replaced with stability based exercises-where there is no movement at the lumbar spine-such as the prone and side plank exercises. Your back will thank you for it.

4. Get Your Butt in Gear!

The gluteals or “glutes” (your butt muscles) are very important when it comes to the health of your lower back, and they are some of the most powerful muscles in the entire body. However, most people have rear end muscles which are inactive or “turned off”. If the glutes are shut down, they are not going to function correctly, and, once again, your lower back muscles are going to be forced to pick up the slack. Not good. If you try to lift something from the floor, and your butt muscles don’t fire, your back is going to have do most of the work. We want to avoid this.

Incorporating glute strengthening and activation exercises is of paramount importance. Supine bridges, stability ball leg curls, and various forms of the deadlift are great exercises to enhance the activity of the glutes, so give them a shot.

5. Stop Sitting So Much

We sit in the car while we are driving to work. We then sit at our desk all day. Then we sit in the car again on the drive home from work. If you stop at the gym, you sit in machines while you are exercising. Then, when we get home, we plop down in front of the TV or computer and sit some more.

The problem with excessive and prolonged sitting is that is shuts the glutes down (#4 above), tightens the hips and pulls the pelvis into anterior tilt (#1 above). The solution? Don’t go more than about 20-30 minutes without getting up and walking around a little bit (stretching the hip flexors would also be a good idea). When you are at the gym, do as many standing exercises as possible. Instead of watching 4 hours of reality TV at night, go out for a walk.

So, there you have it, some simple tips for preventing and alleviating lower back pain. All of these tips are great in theory, but it’s up to you to put these recommendations and concepts into action-YOUR BACK WILL THANK YOU FOR IT!

If you need help developing a comprehensive lower back health program, please do not hesitate to contact me at pj@cincinnatifitnesstrainer.com

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Dangers of Dropping Calories Too Low

If you've read my stuff before-rather it be here at cincinnati.com or elsewhere-you'll know I'm a fan of using dietary modification as your primary weapon when trying to lose body weight and body fat. Reducing your calorie intake slightly below maintenance levels is a very efficient, proven way to reduce body weight and body fat.

With the above being said, I think I should point out that this can be taken too far, and that dropping your calorie intake too low-or for too long-is not all together healthy, practical or optimal. Let's take a look at what happens with prolonged "underfeeding" (calorie intake below maintenance levels):

Underfeeding

Calories…………………………….down
Protein………………………………no change or up
Carbs/fat (energy)………………down
Insulin………………………………down
Total Testosterone……………..down
Free Testosterone………………down
GH…………………………………..upI
GF-1……………………………….down
Thyroid…………………………….down
Catecholamines…………………up
Cortisol……………………………up
Leptin………………………………down
Gherlin…………………………….up
Cellular Energy State…………down
Protein Synthesis……………..down
Bodyfat Levels…………………down
Muscle Mass……………………down

NET EFFECT……………………..body is systematically catabolic

What does all this mean?? Basically, your metabolic rate plunges, you feel hungry, and are generally going to be in a bad mood.

I tell my private clients never to drop their calorie intake below 10-12 calories per pound of their current body weight while dieting. If one needs to make a greater calorie deficit, it should not come through dropping their calories further...it should come through physical activity.

Also, as a side note, if you look at some of the effects of underfeeding above, namely, decreased protein synthesis, muscle mass, and testosterone levels, if should be obvious that strength training exercises should absolutely be included while on a reduced calorie diet in order to "counter act" some of these negative effects. Most people don't just want to lose weight just for the sake of losing weight...they want to look athletic and "toned" (a word I hate). If you are not strength training while dieting, you risk losing muscle mass, and it is going to be hard to achieve an athletic look without adequate muscle tissue.

So, in summary:

1. Yes, you need to-and should-reduce your calorie intake when trying to lose weight and body fat
2. Despite #1 above, you should never drop calories below 10-12 calories per pound of your current weight
3. If you need to make a greater calorie deficit, do it by adding in more exercise
4. Make sure you include strength training exercises while dieting in order to minimize lose of muscle mass

If you need any help with your fat loss/weight loss program, please don't hesitate to contact me at pj@cincinnatifitnesstrainer.com. You can also check out my following resources:

Website: http://www.cincinnatifitnesstrainer.com
Blog: http://www.personaltrainerscincinnati.com
YouTube: http://www.youtube.com/ironstriet
Podcasts: http://cincinnatiohiopersonaltrainers.mypodcast.com

Core Training (again)

If you've read my blog in the past, you already know my opinion on core and ab training exercises: the majority should be stability-not mobility-based. Many people-in their quest to get "rock hard abs"-fail to understand repetitive flexion, extension and rotation of the spine is not desired, and may actually end up causing back pain and problems.

The core-including the desired "6 pack" ab muscles-is in need of more stability. With this said, one of the best stability based core training exercises is the Pallof Press (named after the Physical Therapist John Pallof who came up with the exercise):



You do not need to use a lot of resistance for this exercise. If you have to lean to one side, are getting rotated inward, of can't keep your elbows completely straight, you need to lower the resistance. I like to do this exercise for timed holds: try 2 sets of 8 reps, holding each rep in the extended position for 8 seconds, twice weekly.

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Too Fat To Work???

All I can say about the story linked to below is "wow"! You've got to be kidding me!!

http://thefitcast.com/?p=1000

Train to Improve Performance Qualities; Eat Right to Improve Aesthetic and Cosmetic Qualities

The biggest mistake made by those who want to lose weight is using exercise and training by itself to improve aesthetic and cosmetic qualities: body composition, body weight, etc. Make no mistake about it: exercise and training makes only a small contribution towards improving cosmetic and aesthetic qualities.

The primary objective and goal of training SHOULD be to improve performance related qualities: muscular strength, conditioning capacity, power, strength endurance, etc. Furthermore, training should be used to improve your joint health, achieve structural balance, and improve your movement patterns. The effectiveness of your training program, in my opinion, should be gauged based on improvements in these areas...NOT on how much weight or fat you are losing. Exercise and training can SUPPLEMENT your efforts to improve aesthetic and cosmetic qualities-it builds/maintains lean muscle and burns calories-but this is not the primary objective of training.

Conversely, the primary objective of your diet and nutrition plan should be to improve your body composition (through weight and fat loss) and overall health (giving your body all of the high quality nutrients it needs to function well and prevent health problems). Proper diet and nutrition can SUPPLEMENT your efforts to improve performance related qualities, but, again, this is not the primary objective of eating properly.

The interesting thing is, and I see this all the time, is that most people do not gauge the effectiveness and success of their training program based on whether or not their performance is improving...they gauge success in terms of how much weight and fat they are losing. Most could care less if they are getting stronger, are able to perform more work, or improving their overall joint health. They could be-and most likely are-achieving the goals and objectives of their training program, but they have "blinders" on and don't even realize it. This is a BIG problem and is why most people discontinue their exercise and training programs: "I'm not losing much weight so screw it".

Look, if I want to go from performing 12 pull-ups to 15 pull-ups, I'm going to place most of my attention and effort into my training strategy. Sure, I'm going to make sure I'm well fueled for my workouts, but, if I'm not achieving my pull-up goal, I'm certainly not going to look at my diet (unless it's absolutely atrocious)...I'm going to examine my training parameters. If my goal is to drop 10 lbs. of fat, and I'm not making any progress, I'm not going to look very hard at my exercise program (unless it is absolutely atrocious...meaning I'm only getting 1-2 hours of activity each week). I'm going to look at the factors most responsible for helping me meet this goal: proper diet and nutrition.

I hope you see what I'm getting at. You need to make sure you have the right perspective, and understand the true objectives of training and nutrition respectively. Changing your perspective on these issues can drastically improve your results and help you meet your goals.

PERSONAL TRAINERS CINCINNATI

I Love Chin-Ups

I'm a huge fan of chin-ups and pull-ups. While many believe the bench press is the "king" of upper body exercises, chin-ups and pull-ups work substantially more muscle. The only draw back of chins and pulls is that they require one to have an above average level of muscular fitness, and many beginners are not able to perform even one proper pull-up or chin-up. Luckily, there is a solution for the beginner who wants to reap the benefits of this great exercise, but who does not yet possess the necessary level of strength to perform body weight repetitions. The band assisted chin-up.

The band will give one a "boost" at the beginning and through the midpoint of the exercise, and will allow them to perform multiple repetitions. Starting with a stronger and larger band, and then progressing to a smaller band over time as you get stronger is a sure fire recipe to ultimately allow you to perform body weight reps without any assistance. Check out the video below and start incorporating this great exercise into your workouts:



http://www.cincinnatifitnesstrainer.com/personal-trainers-cincinnati.html

Tigerfitness.com...for ALL your discount supplement needs!

I am pleased to announce I am now an affiliate of Tiger Fitness, a terriffic site dedicated to providing the highest quality discount nutritional supplements on the internet (huge variety). If you read my Weight Loss 101 POST on the supplements I feel are worthwhile, you'll be happy to know you can find all of them at Tiger Fitness. Just click on the banner below to shop their wide selection:

How to Stay Fat...with Keith Scott

http://www.youtube.com/watch?v=v1j-GeNuoSU&feature=player_embedded

Funny video by Keith Scott, head trainer for the Naked Nutrition Network. Funny, this is EXACTLY what most people do at the gym.

PERSONAL TRAINERS CINCINNATI

Something I Reallized Today When I Was at The Gym

http://www.cincinnatifitnesstrainer.com/personal-trainers-cincinnati.html

Even though I own a private gym, I still go to a commercial type gym 2 or 3 days per week to get some of my workouts in. I was there just today hitting some conditioning, and, looking around the entire fitness floor, I came to a conclusion: the equipment which is usually not being used at a commercial gym is, more often than not, the equipment you should be using if you are serious about your training and your results.

If you look around the typical commercial gym, what pieces of equipment are most people using? The selectorized strength machines, the elliptical trainers, the treadmills, the recumbent bikes, the incline sit-up boards etc. It's not a coincidence that the power rack, the barbells and dumbbells, the stairmaster stepmill, the versa climber, the UBE, the kettlebells, etc. are hardly ever being used. Why? These pieces of equipment are harder, and most people are going to shy away from hard work. The exercises or type of exercises performed using this equipment is harder. The metabolic demand involved in using these pieces of equipment is significantly greater than the demand involved in using the selectorized resistance machines, an elliptical trainer, etc.

I often hear people complain that they hate going to commercial gyms at "peak" (early morning or after work) because they can't get access to equipment. Funny, I've never had this problem. I choose activities that are demanding, and, it just so happens, the equipment used to perform these types of demanding activities are rarely being used by other gym goers. It's not a coincidence that my results are better either.

Just some food for thought...

PERSONAL TRAINERS CINCINNATI

NIH Study Supports Calorie Counting

If you are a regular reader of my website or blog and listen to my podcasts, you'll know I'm a big proponent of calorie counting (http://www.cincinnatifitnesstrainer.com/weight-loss.html). In fact, I feel establishing and adhering to your weight loss or maintenance (depending on your goals) calorie requirements is THE most important thing when it comes to losing weight or maintaining weight loss. Obviously, in order to not exceed your goal specific calorie requirements, YOU HAVE TO COUNT CALORIES!

Well, I've taken a lot of hits from people for my stance on this. Many people feel it isn't necessary. Many feel you should be more concerned with a specific macronutrient (carbohydrate fat, or protein) and not on overall calorie intake. Others feel you should mainly be concerned with avoiding high fructose corn syrup, eating free range meat, avoiding dairy products or gluten.

Look, all of these types of things warrant consideration, and can actually enhance one's progress, BUT THEY ARE NOT GOING TO START ONE'S PROGRESS! Worrying about these types of secondary nutritional matters is like trying to walk before you can crawl (or even sit upright for that matter). Until you understand your calorie needs, and are able to consistently apply the principles surrounding this matter, all this other stuff isn't going to make much of a difference.

Just in case you think I'm off my rocker, a recent study by the NIH (National Institutes of Health), which was reported in the Wall Street Journal, supports my stance on calorie counting. Check it out below:

http://online.wsj.com/article/SB123559955210376029.html#articleTabs%3Darticle