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A Holistic And Scientifically Based Cure For Back Pain In Santa Fe ELDOA

ELDOA, Along With A Holistic Personal Training Program Will Eliminate Back Pain.

Being in the health and fitness field and helping people get rid of back, neck and hip pain, I get a lot of articles sent my way for examination. And I love it! So keep them coming. I love reading about what is going on in all corners on the health and fitness field(s). I really appreciate that people are trying to learn more and are looking for solutions outside of surgery and consistent pain medications. This article is influenced by an article published in the Wall Street Journal about back pain. You can see the WSJ article here: (  http://www.wsj.com/articles/new-help-for-back-pain-1448311243  ).

A little Backgound On When I Had Back Pain

SolCore Fitness Personal Training Santa Fe was birthed out of the necessity. I had back pain from a pinched L4-L5 vertebrae and intermittent Sciatic pain. I tried medications (knowing full well it wouldn’t cure me), chiropractic (helped for a week or so), yoga (didn’t work and made it worse) and some physical therapy exercises that also didn’t work and made it worse. And even though I had all these failures I knew that there had to be some way to “put myself back together.”

Enter ELDOA.

Because of the belief that I could put myself together, I found a program called Soma Training/Therapy, which contains ELDOA. This program completely blew what I knew out of the water and got rid of my back pain. Prior to finding this system, I did what most people did and used general formulaic answers to problems that arose for myself and my clients. But after getting hurt and seeing that this formulaic way of thinking wasn’t working, I was forced to find what would work consistently.

Which brings me to the article. The first thing that caught my eye was the fact that people are realizing consistent surgery and medications are not the way. It has been said that only 1% of the people who go in for back surgery even need it. This article ( http://www.nbcnews.com/id/39658423/ns/health-pain_center/t/back-surgery-may-backfire-patients-pain/#.Vxu1iZMrLeQ  ) talks about how surgery is being used as a cure-all and as a bi-product for pain medication (particularly opioids). But it’s not working. And as the article just prior states, it is really hard to see the cause of back pain from an MRI. Further, if you are looking at  a person 30 years old or older, you are going to see some sort of damage to the spine. The problem is that the observed damage is generally asymptomatic and/or is not the root cause of the pathology.

The idea should be to look at the body holistically, to see how multiple different factors are playing into the issue. Once you do this, you can start to think about using specific stretches and exercises to normalize (correct) the different areas that are causing the imbalanced body. And when you talk of specifics you must take into the consideration the biomechanics of the body.

The initial WSJ article that was sent to me, lists four exercises that should help your back pain. However, as I stated before there could be numerous reasons that you have back pain. The exercise recommendations used in the article seem to assume that the issue is coming only from the spine. In an effort to analyze the exercises and for ease, let’s just go ahead and assume that indeed the problem is originating in the spine. Now let’s examine the exercises.

  • The first, is an exercise that you execute while seated and you roll yourself over between your legs. This exercise is working with the idea that leaning forward will open the back part of your spine, which it will. But it is not very specific as to the level of the spine and as to where the disk bulge/herniation is happening. When you subject a force on the discs, you are going to be working under Pascals Law. This law states that the pressure is distributed evenly on a spherical surface (like the nucleus) and it will go to the weakest point. Meaning that in this exercise you may be trying to open the back of the spine by flexing forward and closing the front. However if your issue originates in the front that creates a problem because the pressure will go to the weakest point.
  • The second exercise is performed lying on your back knees flexed to approximately 90 degrees with your feet on the floor. In this position you rock your legs back and forth. I am not a fan of this exercise… AT ALL! Here’s a little spinal biomechanics. Any time the spine is subjected to a rotational force it gets compressed. If you have some sort of pinch or bulge, a compression will make it worse. Now add the fact that your lower back is the fulcrum of the movement and you have the weight of the legs as you move into this rotational motion. Adding that force (your legs – weight and length) to the movement and you get MORE  force compressing the pinch or bulge.
  • The third one is called the Mckenzie press-up or, in yoga, the cobra. The idea here is similar to the first exercises in that the move opens the front part of the spine by closing the back part, “pushing” the disc back in. Since most pathologies are posterior lateral (back and to the side) it makes sense that you would want to migrate it forward. The first problem with this is, again, Pascals Law. Laws are funny like that. The second issue is whether the spine is in a good enough place and whether it has enough space to move properly to allow it to go forward. Considering most people don’t because of our modern lifestyles, it would not be a good idea. This is one of the main movements that caused me to get worse. I tried it first in PT exercises and then in a yoga class that I was told would be good for my back. Woops.
  • The fourth is a standing side bend with your hand on the wall for a fixed point. A little more spinal biomechanics. When you side bend you will also get some rotation. And remember rotation causes compression which will more than likely cause the issue to get worse.

If you want to mobilize and give your spine some space, then the best things to do are to be able to translate it side to side and to do ELDOA’s. You can see an info video here and a montage of ELDOA’s and Myofascial stretching…. HERE. (This video is for example purposes only and was not designed to be followed).

Again your back pain could come from a lot of different sources and needs to be addressed as such. Don’t settle for a formulaic system to solve it.

If you are truly looking for a cure to back pain, find a practitioner near you who is educated in Soma training/therapy and knows ELDOA. I have been back pain free for 8 years and I’m not held back in the least. ELDOA along with a complete health and fitness program has also helped hundreds of our members get rid of pain and achieve a level of fitness greater than they ever thought.

If you are in Santa Fe and would like to attend a free ELDOA class this Saturday April 30th at 11 am please register HERE.
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What not to have for more energy In Santa Fe!

Do energy drinks work and are they good for you?

They come in shots, cans and powdered form and they are big business.

In 2012, the sales of energy drinks in the United States was $12.5 billion dollars. By 2017 that figure will rise to $21 billion according to consumer marketing research company, Packaged Facts.

They are popular, but do they work? And more importantly, are they good for you? First, the good news. Energy drinks do increase alertness and can decrease sleepiness.

But the bad news is the price you pay may not be worth it. Because Energy Drinks are considered herbal supplements and, unlike soda, they are generally not regulated, which means the manufacturer can add whatever they want to them in whatever quantity they desire.

Having said that, let’s take a look at the three main ingredient groups in energy drinks:

1) Caffeine – An article on The Mayo Clinic website recommends that your daily caffeine intake be between 100 and 200 mg maximum per day. Energy drinks contain between 80 mg and 500 mg per can. Why do they contain caffeine? Caffeine makes you more alert, gives you more energy and helps with your concentration.

However too much caffeine can make you jittery, irritable, give you a tremor and accelerate your heart rate. One energy drink could raise your heart rate by 14 points. So if you suffer from high blood pressure you should definitely abstain. Many energy drink companies add Taurine (an amino acid) to increase the “effectiveness” of the caffeine.

2) B Vitamins – There are massive amounts of B Vitamins in Energy Drinks. Usually eight B Vitamins in total. According to Dr. Keri Peterson, they don’t boost your energy unless you are deficient in them and most people get enough of the various B Vitamins in their regular diet. She adds that getting too much is not a problem except in the case of B3 (Niacin) and B6. Excess B3 could give you blurry vision, liver abnormalities, stomach upset and flushing of the face. Many energy drinks give you 150% of the recommended daily intake of B3. Too much B6 could cause damage to your hands and feet which could cause numbness and tingling, says Dr. Peterson.

3) Natural stimulants – Most Energy drinks contain Guarana which does tend to boost energy. One Guarana seed has twice as much caffeine as a coffee bean. They also contain Ginseng which, some studies show boost your brain power, but only in amounts over 200 mg (most energy drinks contain less than 200 mg.) Ginseng has been known to interact with blood thinners so if you’re on a blood thinner you should avoid Energy Drinks. And, of course, energy drinks also contain sugar. Up to 14 teaspoons per Soda has around 11 teaspoons per serving. The recommended daily intake of sugar as advised by the American Heart Association is 6 teaspoons for women, 9 teaspoons for men.   So if you drink just one energy drink you’ll already be over your recommended daily sugar intake which could lead to weight gain.

If you type “energy drink-related deaths” into Google, you’ll find that there are numerous reports of people whose deaths have been attributed to consuming energy drinks. Energy drinks have also been linked to insomnia, headaches, agitation and seizures.

In the United States, the number of people who went to the hospital emergency room after consuming energy drinks more than doubled from just over 10,000 in 2007 to nearly 21,000 in 2011 (according to a U.S. Substance Abuse and Mental Health Services Administration report.)

The age group attributed to the highest number of ER visits was people aged 18 to 25 followed by people from 26 to 39 years old. More than half of all ER visits involved energy drinks alone. 42 per cent involved energy drinks taken in combination with “other drugs” the report says.

The bottom line is that “yes” energy drinks give you a temporary rush of energy, but after that you generally come crashing down and the other side effects make it extremely questionable as to whether they are worth the risk.

If you need to have a little help with you energy, first make sure you going to bed by 9-10:30 pm, are sleeping 7-8 hours, drinking half your weight in OZ of water and eating for your metabolic type. AFTER THAT a good organic espresso or tea would definitely do the trick. Energy drinks are not worth it.  Plus they are not recommended for children and never, never, never mix them with alcohol. They should also not be consumer before, during or after exercise.
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Personal Training Success Story

Personal Training Success Story – Denise Johnson

Denise Johnson is one of those people who just intrinsically know how to work hard. She was an emergency room nurse while living in Colorado and used to workout by riding 250 miles a week and competing in races.

She and her husband Bill have both worked hard to have a good life and make a difference in this world. They have three great, intelligent kids and a therapy practice that helps kids from troubled homes. So it was a little frustrating for Denise when she started having back pain and “just” working hard didn’t help.

She decided to reach out to us because of a recommendation from her good friend Amy Weyrauch. After she was explained on why this system would help her back pain she was hopeful, but she knew that it was going to be challenging. Now when you are used to riding 250 miles a week and then find yourself doing, what you perceive, as “just” a stretch, it can be a little frustrating.

But what you do after feeling the frustration (as we ALL who have done this have experienced) is where you either succeed or fail. You can make up a bunch of excuses and quit and say, “It’s not for me. “ Or you can trust the process and yourself and know that it is going to take a little work to reap the new life it will give you.

Obviously since she is the March member of the month and a personal training success story, Denise chose the latter.

1) What made you decide you wanted/needed to start a program?

My back was in constant pain from Spinal Stenosis. I always had pain and it was frustrating. I also wanted to reconnect to my health and fitness. I had developed apathy about it, and knew it needed to change. “If you don’t have your health and fitness you don’t have anything. You wont be able to enjoy the life that you have created because you will not feel like yourself, be in pain and not have vitality.”

2) What did you do before?

I used to be a spin instructor and used to lift weights. Back when I lived in Denver, CO I used to compete in bike road races and train by ridding 250 miles per week. I used to run, but had to stop because it hurt my back WAY too much. I walk a lot even though I know that that will also hurt my back. I had also gone to every different kind of modality and it hadn’t really done anything. I was lukewarm on the idea of trying any of them again.

3) What results have you achieved since starting your program that you are proud of?

 My back feels fantastic! The whole program has really helped, but the myofascial stretching and the ELDOA’s really helped. I now know how to move properly. Being educated on how to address my body and how to perform the exercises correctly has really helped me. I am now more connected to my health and fitness and what it means for me to be fit.

4) Do you have a favorite exercise? Least? What do you like or don’t like about them?

I love all the exercises that involve lifting weights. It feels really good to move like that. I dread the ELDOA’s and Myofascial stretching, even thought I know that they are what I need the most. I still do them, but they are really difficult.

5) What are some challenges or goals you are currently working on?

Myself!!!

6) What do you like best about our program/ having a trainer?

The education. I love learning how to move properly. You could study it, but that would take forever and even then I might not get it right. So this was invaluable to teach me how and why. The fact that I have been able to correct and alleviate the pain is very exciting to me.

7) What advice would you give to the other SolCore Fitness members?

Stick with it. It is a difficult mental adjustment, as you get older. Having support along the way is necessary.

8) What would you say to someone on the fence about joining our program?

If you can’t make a commitment to yourself you wont be able to fully commit to anything. If you are in pain this is the program that is for you.
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Lower Back Pain – The Pelvis, The Base Of Our Body

How Training The Pelvis Helps Lower Back Pain

Hello again,

It has been about a month since you have last heard from me through the blog page. Although, I already knew I wanted to write about the “base” of our body – the pelvis – and its importance for our daily functions, I wanted to wait until the end of my ELDOA-2 course.

With more insight and working knowledge of the body, I am hoping that this blog can give you a better understanding of why the trainers at SolCore Fitness focus so much on the pelvis ‘tucks’ during the warm-up in each session we teach.

You might have read or heard that I have been (and still want to be) very active in my sports ‘career’ and consider myself a fit individual. My cardio fitness level might be very good, and I appear to be physically fit, not everything is as it seems.  During our hands-on ELDOA-training, I was informed that my spine looks like that of an old man. Really, it’s not just lower back pain, I also have a kyphosis in the thoracic spine and a forward lean in my cervical spine. (Chin tucks are really hard for me to do properly and maintain during an exercise) I had no idea, I was so out of whack …

Nevertheless, with daily ELDOA postures I can maintain the pain and even adjust the curvatures in my spine, so I can keep swimming, cycling, running, skiing, hiking and perform regular chores around the house.

Because, everything is connected in the body with ‘chains’, the cause of my back issues are likely muscle imbalances from repetitive motion and poor exercise-technique, resulting in a slight tilt of my pelvic floor, which effects the rest of the spine. When muscles become short and tight, the antagonist (opposite) muscle often becomes long and weak. This creates an imbalance in the body. The body learns faulty reoccurring patterns. So, with the proper technique and enough repetitions, you can re-learn your body to be in a better posture and go through life more comfortably.

Maintaining a neutral pelvis position is achieved via the opposing force-coupling between 4 major muscle groups that all have attachments to the pelvis. When these muscles demonstrate good balance, the pelvis holds an optimal position.

A few facts; Back pain in one of the most common reasons people miss work and visit the doctor. There are very few people who never experience back pain in their lifetime. Americans spend $50 billion every year on lower back pain, which is the most common. Second to the common cold, back pain is one of the leading causes of missed work and it causes more lost days of productivity in the workplace than any other medical condition. Unfortunately, the treatment and management of back pain can be ineffective.

Doing ELDOA is not a magic pill, but it does strengthen the postural system, by mobilizing the intrinsic muscles and normalizing the tensions throughout the body and spine. “Creating” space also increases blood flow, reduces disc pressure, spinal disc rehydration, better muscle tone and a sense of wellbeing and awareness.

So, if you don’t want a spine like mine, please, do your “homework”, especially the wall stretch, ELDOA for L5-S1.

Thank you,

Jo Van Cutsem

L5-S1 ELDOA For Lower Back Pain
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