Participants: Casio Jones (Host), Larry McLucas
Series Code: AFL
Program Code: AFL000015
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00:30 Hello, my name is Casio Jones.
00:32 And you are watching Action 4 Life. 00:34 On today's segment we are going to cover something that 00:37 affects a lot of people out there, lower back pain. 00:39 The gentlemen we are going to work with today we'll show 00:42 you some exercises that we are doing with him to help 00:45 recover from his back situation and hopefully you can 00:48 learn from that as well. 00:49 But first I want to check out this segment we did at a 00:51 Chiropractor's office. 00:53 He is going to talk on what he does and how he helps 00:56 people who suffer from the same condition. 01:07 We're here at Dr. Moffett and we are going to talk about 01:10 the lower back. 01:11 Dr. Moffett thank you for being with us today. 01:15 You are a doctor, but what type of doctor are you? 01:19 I'm a chiropractic physician. 01:21 What I do is deal with low back pain, headaches, 01:25 any structural problem. 01:27 When I say structure I'm meaning muscle, bone, and nerve. 01:30 So out of the many people you treat? 01:33 How many have low back issues? 01:37 Lower back pain I would say that is at least 70% of my 01:41 practice would be lower back pain. 01:42 A lot of people! That's a lot of people. 01:43 What is usually the cause when people have lower back? 01:47 Lifestyle! Lifestyle? That's my favorite word, lifestyle. 01:50 It is choices they make. 01:52 It is all about choices. 01:54 I gotcha, so your patients, do they work in the office, or. 01:59 I have blue collar patients, I have a white collar jobs, 02:03 it's varies, stay at home moms, to a gentleman that works 02:08 at a feed mill, the coal miners, I get them all. 02:11 But they all have one thing in common, lower back pain. 02:13 Yes lower back pain. 02:14 Is that due to may be inactivity? 02:16 Inactivity, over activity, structural insufficiencies, 02:21 meaning biomechanical problems. 02:23 Okay, like feet problems. 02:25 Feet, knee, hips it's all connected. 02:28 So you are telling me that if I have a tight hamstring, 02:32 it could affect my lower back? 02:34 Absolutely. 02:35 Because this is a complete chain correct? 02:37 It's an absolute, when we look at the body we look at the 02:39 core, and the core is our foundation. 02:42 We start right here, but here complements here. 02:46 What we look at our abdominals, complements our hamstrings. 02:50 Now I have some friends, some patients that have this 02:53 big abdominal muscle. 02:55 That's right, that's right. 02:56 Would that cause a lot of problems? 02:58 Absolutely, because what happens is your weight bearing. 03:03 So what happens if you have a little bit overweight, or 03:07 you don't have to be overweight but you can have low back 03:10 muscles that are weak, and if your posture isn't correct, 03:14 everything is going to go forward. 03:16 So what you are talking about is not just your lifestyle, 03:20 it also includes how we sit, if we have extra weight here, 03:25 the conditions of our muscles in the back, because it 03:27 all works together. 03:29 Everything works together, our body complements itself. 03:32 I like that, so tell me can it be treatable? 03:35 Absolutely treatable, and what people do not understand 03:39 is they wouldn't have to come see me if they took more 03:42 of a, how do I want to say it? 03:45 Not an interest, but be more aware, proactive instead 03:50 of reactive, because what happens is the muscles get weak 03:53 or somebody gets hurt after they self diagnose and self 03:57 treat, by that time it's a big problem. 04:01 People come in saying, Doc how did this happen? 04:03 They always say I wasn't doing anything. 04:05 I was bending over to pick up a piece of paper, or my 04:08 daughter, and my back just went out. 04:10 What they don't understand is more than likely they had 04:13 a core issue before any of that started. 04:16 The best way to avoid seeing Dr. Moffett, and I hate to 04:19 say this because I know it is good for the doctor, but 04:23 the thing is all around conditioning. 04:26 Conditioning is the key. 04:28 If you are not sure do some thing because it would add up 04:30 into getting you stronger over time. 04:32 Stretch and work your abdominal muscles, work your lower back 04:36 muscles and we like visiting with you- 04:40 Dr. Moffett: but you don't want to come see me right. 04:42 Dr. Moffett: people have to realize the muscle is the boss. 04:46 Muscle is connected to bone and when patients come in my office, 04:53 I speak about manipulation and how important it is. 04:57 Massage therapy, nutritional values, it all plays a part 05:01 but I can sit here and tell you I'm the best chiropractor 05:04 in the world Dr. Sherry Heron or Dr. Ken Heron are the 05:08 best chiropractor's, but we are only as good as our patients. 05:12 If the muscle is very hypertonic meaning a lot of spasms. 05:16 If you have one part of your body that is in spasm and 05:19 the other is not, but one that is not is working harder 05:22 to try and support the other. 05:24 They are not complementing each other. 05:25 Exactly. 05:26 So what I call that is job security or pain. 05:28 So again we don't want you here, but the most important 05:34 thing is to be proactive. 05:36 So my patients go through stretching and that is why a 05:39 training routine outside of the practice. 05:42 I know if you are doing it or you're not doing it. 05:46 Because what happens is we want optimal health. 05:50 So I can be your coach, you need a life coach, you need 05:55 a health coach, and then if you're going to train, 05:58 you will need a training coach to work with you. 06:01 It's too hard to do by yourself and that is why we have 06:05 here at Herrin chiropractic, they are going to do it here. 06:08 Patients are going to come in and do low back exercises, 06:12 they're going to do things for the neck. 06:14 You provide everything for them. 06:16 We provide it all and the main part I want 06:19 people to understand, it's not that I don't trust you 06:22 outside of here, but I know it's going to get done here. 06:24 Because they come to you because they need help. 06:26 They need help. They trust you. 06:28 Absolutely. 06:29 So they're willing to follow your directions. 06:31 That's right, just direction. 06:32 The thing you have to remember is you have to do your part. 06:35 No matter if you are visiting Dr. Moffett or Dr. Heron, 06:38 your local chiropractor or your physician at home, 06:41 you have to do your part. 06:42 You must take responsibility for your well-being and that 06:46 way we have optimal health. 06:47 Dr. Moffett thank you so much, I appreciated visiting with you. 06:51 I appreciate that. 06:52 Now your lower back is some thing you can be cured of and 06:55 lower back is something you can prevent by doing your part. 06:58 Now that's right, we are talking about doing your part. 07:01 In today's episode we are going to talk about the lower back 07:04 once again and with me today is Larry McLucas. 07:06 How are you doing Larry? 07:07 Larry: Fantastic. 07:09 Now Larry let everybody at home know, do you have 07:11 lower back problems? 07:13 Larry: I have a lot of back problems, I had injured it 07:14 many times, there are multiple injuries. 07:16 So over the years you have been a stuntman, what else? 07:19 Larry: I wrecked cars, I've wrecked motorcycles, I have 07:22 fallen off of telephone poles, I've injured it lifting. 07:25 So your back is been through a lot of trauma? It has! 07:28 Do you regularly do your exercises? 07:32 Larry: No, I did for a while and I re-injured and 07:36 stopped doing them. 07:37 Have you noticed when you find yourself doing physical 07:40 activity around the house, doing everyday chores, it 07:44 becomes difficult? Larry: Yes! 07:45 So it is so important to understand as you do your 07:48 exercises it makes your every day activities better. 07:52 So the activity become less stressful for your body and 07:56 you are able to be more functional. 07:58 So that is why we want to spend time doing our exercises 08:00 so our regular life is not in discomfort. 08:05 Larry: I'm all for that. 08:06 Alright Larry, I want you folks to remember this at home. 08:09 Before you do any type of exercise you want to have an 08:11 adequate warm-up, especially if you are going to do some 08:13 lower back exercises. 08:14 You want to get some blood flow to the area, simple 08:17 walking around for 5 to 10 minutes will get some blood 08:19 flow going through your back. 08:21 So go ahead and lay down on your back. 08:23 Now you notice how Larry is positioning himself. 08:25 He uses his knees, he is not going straight to the ground 08:28 because his back is in pain. 08:30 That is a very safe way of positioning yourself 08:33 back on the ground. 08:35 The first exercise we are going to do is I want you to 08:38 bring this leg up into your chest and put both hands 08:41 behind and pull it in. 08:43 I want you to breathe and I also want you to do is to 08:47 flatten out you're back against the floor. 08:50 Those of you at home may have heard of the exercise called 08:53 Kegel exercises, that is where you work your core 08:55 abdominal muscles. 08:57 So Larry what I want you to do is to imagine, visualize 08:59 pulling your belly button into your spine. 09:01 I want you to pull all way up to your chest. 09:04 That is going to contract your pelvic core muscles while 09:07 your back is flat this will engage those core muscles 09:11 and work that back a little bit more. 09:12 Are you feeling that? Larry: I'm feeling it! 09:13 Now how is this leg doing? 09:15 Do we need to put a slight bend here? 09:16 Larry: Yeah that's better. 09:18 Now based upon the condition of the individual, whereas 09:21 he was able to keep this leg straight because it placed a 09:23 little extra stress on his back so we went ahead and bend 09:26 the straight leg to take some discomfort of his back. 09:29 Are you feeling good? Larry: Yeah I'm okay. 09:31 Let's go ahead and switch legs. 09:34 Leave this one at a slight bend and bring this one into 09:37 your chest and once again engage your belly button down 09:39 into your spine and pull it up to your chest. 09:42 There you go, and breathe. 09:44 Larry: That takes concentration. 09:46 It takes a lot of concentration. 09:49 Right now it looks like he's just relaxing and doing 09:52 a good stretch, but actually his back is firing. 09:54 The muscles in his back are actually stabilizing to 09:57 support himself and he can feel it by maintaining back 10:00 support against the floor, those muscles are contracting. 10:04 How you feeling Larry? Larry: I'm feeling it! 10:08 Okay go ahead and relax a second. 10:11 Then both legs here, are you okay? 10:13 Let me do a stretch real quick to relieve a little 10:16 discomfort for you, relax. 10:21 Okay again, and again. 10:29 Larry: The stretch feels good, yes. 10:30 One more time let's stretch again. 10:32 Now you notice we're stretching, I'm not holding it very 10:34 long, only about 8 seconds. 10:36 We want the muscles to stay in a firing mode. 10:38 We don't want them to relax. 10:39 Okay Larry, put your arms out to the side. 10:44 This is an exercise were going to call a hip roll. 10:47 Were going to have both legs up right here. 10:50 Hold them in this position. 10:52 You can feel that already can't you? 10:54 Larry: That's tougher there. 10:55 I want you to turn your head that way as far as you can. 10:58 Keep your head down and I will support you with my hand. 11:01 We are going to bring both legs down this way as far as 11:04 you can go, you tell me when. 11:07 Okay! Right there now I'm holding you stay with me. 11:11 Hold your legs, good job come back to the center. 11:17 Bring your head toward the center and go to the other side. 11:19 Bring it down, do you want to go a little more? Yep! 11:27 There you go right there, breath Larry. 11:29 There you go let's bring it back to the center. 11:32 Larry: The anticipation of pain makes me stop breathing. 11:35 Okay, let's go to the other side again. 11:38 Right there, beautiful Larry. 11:46 Let's go back toward center, good. 11:48 One more time to the other side. 11:50 You see this is amazing, people do not understand, your 11:54 lower body is connected to your upper body and every 11:57 time you move your lower limbs, take a rest, what is 12:01 happening by him moving his lower legs to one side 12:05 it is stretching him all the way up through his back. 12:08 That's why we had his head position to the other side 12:10 so we would put much strain on his body. 12:12 But you felt those didn't you Larry? Larry: I certainly did. 12:14 Let's do a little stretch on your back again, relax. 12:23 That's good, one more time again. 12:25 And relax as we stretch. 12:31 Okay, can we do another two more each side do you think? 12:35 Larry: Let's do it. 12:37 The bring your legs back up again and were coming to this 12:39 side so turn your head. 12:43 That is a good range, good job Larry. 12:45 Back towards the center and to your other side. 12:48 Take it down as far as you can go. 12:50 I'm with you, you be in control here. 12:52 Beautiful, better range of motion. 12:56 Breath for a second, breath for a second. 12:58 I want you to give me all you've got on this one. 13:01 Come all way down as far as you can go. 13:03 Larry: I am pushing. Casio: your doing great. 13:07 Do you notice this at home, he has a further range of 13:11 motion, beautiful Larry. 13:13 Larry: it's pulling though. 13:15 Let's go to the side, let's go. 13:19 Very nice, very nice. 13:22 Now I am here supporting him and you might have somebody 13:25 at home, if you need someone to assist you at home, grab 13:29 your child, grab your spouse to help you out. 13:31 If you don't just listen to your body and find a good 13:34 safe range of motion that works for you. 13:36 Okay let's do our backstretch again. 13:42 Larry: that relieves a lot. 13:44 It does doesn't it! 13:56 Larry: the muscles are relaxing, I can feel it. 13:58 Let's do another relaxing stretch for you. 14:01 I have got you here and there's going to be a slight pull. 14:06 How does that feel? Larry: it feels good. 14:08 Bend your knees a little bit and take stress off for a second. 14:13 Let's do one more of those. 14:17 Okay, here we go again. 14:19 Let's do a little stretch here. 14:23 Larry: it feels good right on the lower back. 14:25 My clients love this the most when we get done with the 14:30 workout I stretch with them, and if I ever, ever by mistake 14:34 forget this part, they always make sure they tell me. 14:38 Let's put your legs of 90° right there. 14:41 Let's get your legs a little closer together. 14:43 Now this exercise we called a pelvic tilt. 14:46 What this one does is he is going to shift his, 14:50 once again shift back into the floor position. 14:54 Get your back flat and engage your core. 14:56 We are going to lift our glutes off the ground. 15:01 Our glutes off the ground, lift and back down. 15:07 One more time. 15:12 Larry: snap, crackle, and pop there. 15:14 Exactly, now back down and you can take a break for second. 15:17 Now the thing most people do when they have a back injury, 15:21 or any type of muscles out of condition, they want to rest. 15:25 The worst thing you can do is make a muscle rest. 15:28 Your muscles are designed to fire and to move. 15:31 To get them in condition, even though it might feel a 15:33 little painful, do a little at a time. 15:36 You notice Larry's range of motion wasn't very massive. 15:39 He didn't have a very large range of motion. 15:42 But you stay in your range and take note of that, that you 15:46 will constantly improve in time. 15:48 Alright let's go back again and do two more. 15:51 Come up as high as you can, lift, one, two and down. 15:57 Now we are doing a variation of this exercise. 15:59 Do at our reps and holding for one and two. 16:02 Back up again, breathe Larry. 16:06 And back down. 16:08 Larry: I'm waiting for the pain to hit, you know. 16:12 Well how is the pain? 16:13 Larry: well actually it's cut back. 16:16 But you could feel your muscles firing and working? 16:19 You don't feel sharp pains? 16:21 Larry: no, that is what I was waiting for, the pain. 16:24 I tell you, it's important, when your muscles are working 16:26 they feel good and healthy. 16:27 Now a variation of this, we are doing only four or five 16:31 reps, we will probably do two more and try to get 10. 16:34 But to do it at home you could just hold and count up to 16:38 10 seconds in that position. 16:39 Let's do two more reps again, lift up again Larry. 16:45 Beautiful, and back down. 16:49 One more time. 16:50 Larry: it is actually getting easier. 16:54 You notice your range of motion is getting better, isn't it? 16:59 Now once again, when you are doing this exercises, engage 17:02 your core, keep your pelvic flat and lift your lower body, lift 17:06 yourself up, pushing with your hamstrings and your glutes. 17:09 Alright Larry let me get a little stretch in there for you. 17:16 Larry: yeah, that helps a lot, it helps a lot. 17:20 I'm sure it does, I can imagine. 17:22 Larry: you don't know how tense it is until you push and 17:24 relax and then it feels so much better. 17:26 So people are at home are saying, okay Casio, you are not 17:30 in my living room pushing against my legs. 17:32 What can I do? Let me show you. 17:34 Put your knees into your chest and put your hands where 17:39 my hands are in pull that in, right there. 17:43 Count one, two, three, four, 17:47 five, six, seven, and eight relax. 17:53 Now breathe for second and then bring it back in again. 17:56 And count for 8 seconds. 17:59 Count one, two, three, four, 18:02 five, six, seven, and eight relax. 18:07 That you want to see Casio, you said stretching is 18:09 supposed to hold for 30 seconds. 18:11 That is what you do at the end of your workout because 18:13 you want your muscles to relax. 18:16 Right now we are still working on the muscles, you want to give 18:18 them a little break, but we don't want them to stop firing. 18:21 So you want to keep your stretches between six and eight, 18:23 definitely under 12 seconds. 18:25 Our next exercise we are going to do is hip extensions. 18:29 So we want to flip you over on all fours. 18:31 Okay you can do a rotation, rotate over, drop your 18:35 shoulder and put your hands under. 18:38 We want to be in all four position, right there. 18:41 You want to be 90°, how do you feel with that? 18:44 Larry: I feel okay. 18:46 Now this might be a little challenging for you. 18:49 From this exercise, from this position we can do this 18:54 exercise in different variations. 18:56 The one we are going to start out with is called a hip 18:58 extension and he is going to take this leg and extend it 19:01 straight out as far as he can. 19:03 You're going to support yourself with this arm, and this 19:05 arm and this knee. 19:07 Were going to take this leg, extend it out, bring it back in. 19:13 Let's keep going, that's two. 19:20 I want you to engage your core and try to keep your hip 19:24 from rolling towards me. 19:26 Larry: oh that is a lot harder. 19:28 I know it's a lot harder I'm going to assist you. 19:30 Very good, that is four. 19:33 Very good, that is five. 19:35 How are you feeling with this? 19:37 Larry: I am okay, it is just harder to do. 19:42 I know but I'm holding you. 19:44 Larry: you get used to using the other muscles to 19:46 support the weak ones. 19:50 Let's do one more. 19:55 Go ahead and relax a second. 19:57 This time I want you to go ahead and sit down and back 20:01 and get a stretch there for your lower back. 20:04 Walk your hands forward now. 20:07 Now you will get a good stretch, one, two, three, four, 20:12 five, six, seven, and eight and backup. 20:18 Relax for a second and breath. 20:21 Let's do that stretch one more time, walk your hands 20:26 forward, 8 seconds, one, two, 20:32 he is pushing his glutes into his feet and allowing 20:33 his whole back to stretch through here by him reaching 20:36 forward it is working against his lower back and getting 20:39 stress off the vertebrae, it takes pressure off the back. 20:41 How are you feeling? Larry: that feels good. 20:43 Come back up again on all fours. 20:46 Let's go to this leg for 10. 20:49 One, two, 20:57 three, four, 21:05 Larry: that hip wants to roll. 21:06 It does doesn't it? That's why I'm helping him. 21:09 Let's keep going. 21:11 Six, and if you have a spouse at home have them to 21:15 assist you because you have to be in this position 21:19 to get them stronger. 21:21 Once those muscles are involved in doing exercises properly 21:25 and you want to engage them get some assistance to get them 21:29 stronger, with let's do one more. 21:34 Wonderful, let's go back down for that stretch again. 21:36 Larry: I'm all for that. 21:38 I bet you are. 21:43 Okay good, come back up and stretch. 21:47 Now one more time go back down. 21:49 Larry: my body says stay down here for some time. 21:53 I know, four, five, six, seven, eight, 21:57 back in all four position again. 21:58 Now here's another stretch that you may have seen on TV. 22:02 It is called the cat stretch. 22:04 Drop your belly button in and bring it back out again. 22:10 Again, like you see a cat and get a good stretch. 22:14 Now straight backup and back down again. 22:17 Are you feeling a stretching? Larry: yeah. 22:20 Okay push back up again, and one more. 22:27 Wonderful, all right now our last exercise we are going to 22:31 do is called back extension. 22:33 Now for you guys at home, this exercise you may have seen 22:37 before but it is a very effective exercise, a little 22:39 challenging but definitely one you have to do. 22:42 Lie down on your stomach Larry. 22:43 Have your arms back to your side. 22:47 And I want you to come up for a one, two count up. 22:50 Raise as high as you can, right there and back down. 22:54 Again, again, go ahead and one more. 23:06 All right Larry I want you to roll over for me. 23:08 I just remembered something, people you have to understand 23:11 this, if you are going to work on your lower back it is 23:14 so important you also spent time working your abdominals. 23:16 They work hand-in-hand. 23:18 You can have a weak lower back because your abdominals are 23:22 weak, so we want to work them together. 23:25 We are going to start here and Larry I want you to bring 23:27 your knees into your chest. 23:29 And bring them back out. 23:31 How does that feel? Larry: all right. 23:33 Alright I want you to pull them in. 23:35 This is working your abdominal muscles. 23:40 That's three, I want you to engage your core in this. 23:44 Belly button into the back and pull up to the chest and 23:47 engage your core. 23:49 Larry: that is a little more difficult. 23:51 Now I just made a lot harder didn't I? 23:52 Larry: yes you did. 23:54 You're doing great. 23:55 You keep going Larry, for you at home remember we always 23:59 say knowledge is key. 24:00 I want you to check out this wellness tip. 24:07 Are you totally out of shape? 24:09 Completely unmotivated? 24:11 Need to update your workout program? 24:14 Training for a specific goal? 24:16 Recovering from an injury or illness? 24:18 These are good reasons for hiring a trainer. 24:25 Well, I'm a trainer myself. 24:28 I understand the importance of our role. 24:30 If you have any injury, or in individual that needs to 24:33 get back, there is nothing wrong with hiring a personal 24:35 trainer, working with a professional who can guide you 24:38 and help you with the next steps you need to take. 24:40 Larry how are you feeling? 24:41 Larry: I'm feeling pretty good. 24:43 We did your back exercises and spent a lot of time 24:45 working on your injury that you have and the problem 24:48 you have and it is time for stretches. 24:51 I'm going to take care of you right now and you will 24:54 enjoy this one, okay? 24:56 I'm going to work on your hamstrings. 24:58 I want you to relax your limb and let me take it. 25:04 How are you feeling? 25:06 Larry: I'm feeling really tight right there. 25:08 Okay, you are doing great, is this a little better? 25:10 Larry: oh yeah. 25:12 You still want to have a little mild discomfort in your stretch. 25:22 Larry: this one has more range. 25:25 See I noticed that right there. 25:27 Now that is normal, you have one limb that has a better 25:31 range of motion, the secret is to focus on improving the 25:35 range of motion in the weaker limbs. 25:39 Here's one or we will do both legs, relax and let's find 25:42 a range of motion that is good for you. 25:44 How are you feeling? 25:45 Larry: with both it's okay, right there. 25:48 Okay stay right there and relax. 25:50 Let me take you through these. 25:54 Breathe Larry. 25:55 Larry: That left side tightens up quick. 26:04 Good, now bend your legs, take your ankle, put it right here. 26:07 This is my favorite one to loosen up the glutes. 26:15 Larry: I'm feeling that right there. 26:21 Larry: my other leg does not go up so easy. 26:25 Everybody is different, there you go right there. 26:28 Find your range of motion and I will assist you. 26:34 I'm holding the leg for you and putting a little pressure 26:35 against you so you feel it in your glutes. 26:37 Are you feeling it? Larry: oh yeah. 26:38 Larry: I have injured both knees, but that one is worse. 26:43 Larry: in combination with the back it doesn't work so good. 26:45 Casio: I understand, very good. 26:48 We will do a lower backstretch here. 26:51 Larry, put your hands over your head and keep reaching. 26:55 Keep stretching and let your heels push away from you. 26:59 Exercising gives your body a sense of being recharged. 27:03 When you exercise blood pumps nutrients throughout your 27:06 body and a burst of oxygen is delivered to every cell. 27:10 Your body cells are celebrating, woo hoo, and feeling great. 27:14 Exercise is like plugging yourself into your own 27:17 power docking station. 27:19 This is Casio reminding you that action is the key for life. 27:22 It is my prayer that the Lord gives you strength and 27:24 encouragement to take action everyday. 27:27 God bless and keep watching, bye-bye! |
Revised 2014-12-17