Participants: Dick Nunez (Host), Theresa Wilson
Series Code: BAS
Program Code: BAS000040
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00:01 Stay tuned for "Body and Spirit."
00:02 Today we're gonna talk about how to rehabilitate a back. 00:33 Hello, I'm Dick Nunez, 00:34 Wellness Director of the Black Hills 00:35 Health and Education Center. 00:37 Welcome to "Body and Spirit." 00:38 Today we're gonna be talking about something that affects 00:41 a lot of Americans today, and that's bad backs. 00:44 We're gonna go over a specific program 00:45 that's hopefully designed to give you a good start 00:48 on a recovery and a rehabilitation. 00:50 The Bible teaches us that we are to run the race 00:53 as though we want to win the prize. 00:55 Well, you can't do that if you feel like 00:57 you're coming up lame with a bad back. 00:59 So with this program we're gonna do today, 01:01 hopefully you'll feel like you'll have a new start in life. 01:04 So if we're ready, let's get started. 01:06 Today helping me out will be Theresa. 01:09 Could you put up my coat around the chair there, please? 01:14 Okay, come on up, Theresa. 01:16 And unlike most programs, 01:18 where you start with the upper body, 01:19 today we're gonna start with the lower body 01:21 since the back takes so much effect 01:23 from that lower body area. 01:24 Just lay on your back here with your head up this way. 01:28 We're gonna start with a straight leg raise. 01:30 Just want you to bring your leg up and back down again. 01:32 And just go up and down. We're gonna do this 20 times. 01:36 Now this is beneficial for both, backs and also for knees. 01:43 Reason why we're doing it this way 01:46 is when somebody has a bad back, 01:48 motions are gonna involve the hip. 01:50 To stimulate your legs can be painful. 01:52 So we want to make this just as simple as possible. 01:55 Now we use Theresa for a reason, 01:57 because she is doing some back rehabilitation right now. 02:00 She's had some back surgeries 02:02 and was willing to do this program 02:04 to see what she can do for herself 02:06 to make sure she rehabilitates that back properly 02:10 and has a strong back 'cause you certainly 02:11 don't want that to slow you down in life. 02:16 Is that 20? Okay, bend your knees slightly. 02:19 Just slightly, slightly. Okay, now raise again. 02:22 And keep it the same bend the whole time, don't extend. 02:25 Okay, we're just gonna raise from the hip. 02:27 It's gonna be right here, 02:28 we're gonna come up and back down, like that. 02:31 We don't want to bend-- extend the knee at all. 02:33 We're just raising from the hip. Good. Keep it going. 02:40 We're trying to do 20 from that position as well. 02:43 Even though it's a very simple movement, 02:46 you should start to feel in your thighs... 02:48 Already? Okay, already. Okay. 02:55 And we're gonna go 10 more. Good, keep it going. 03:02 This puts good stimulation on the thighs 03:05 and also works on the connective tissue around the knee. 03:11 That's pretty much an exercise that anybody can do, 03:13 even if you're lying in bed. 03:17 And two more. Good. 03:21 Okay, let's go to the other side now. 03:24 Raise that leg up, good. 03:28 And we're gonna do 20 of those. 03:31 Good. Keep it going. 03:40 And 10 more. 03:48 Anytime we work on our back area, 03:52 we always want to make sure 03:54 that we're extremely careful on our form. 04:03 Good. Okay, now just bend the knee just slightly. 04:06 Okay, and raise up and keep it the same bend the whole time. 04:10 Back problems often times are caused by muscular imbalance. 04:16 We get a swelling of muscle tissue down there 04:19 and it starts causing pain and irritation. 04:21 Well, we also get problems 04:23 with the vertebrae themselves or the disc tissue. 04:26 They can tend to herniate or rupture, 04:28 especially if people-- 04:29 if people's diet isn't real good. 04:32 The disc tissue starts to get more stiff and rigid 04:34 and subject to herniation. 04:37 But, of course, then there's always those injuries 04:39 that come up every now and then or accidents. 04:44 That's what happened to you? 04:48 How many is that? Okay, good. 04:51 Now I want you to turn on your right side. 04:53 And we're gonna raise your leg up to the side and back down. 04:58 Good. Now we're just gonna work the abduction area of her hip. 05:04 And this'll bring some gluteal tie-in as well. 05:08 The gluteus maximus muscles have a lot of effect 05:13 on how strong your lower back is. 05:15 And they do some assisting here in the abduction of the leg. 05:19 We're gonna do 20 again, Theresa. 05:23 Bring it up, good. Got six more to go there. 05:33 Excellent. Good. Okay. 05:38 And let's switch over to the other side. 05:44 Oftentimes when somebody has a back injury, 05:47 one side or other is more adversely affected 05:50 due to the muscular balances 05:52 or just because of the injury factor where they were hit. 05:56 And so because of that, it becomes essential 05:58 trying to work both sides of the body equally. 06:02 Theresa, where was yours injured at? 06:04 On the right side, how far up? 06:08 L4 and L5. L4 and 5, okay. 06:12 That's the main pain that people experience in society, 06:16 is that L4, L5 area. 06:20 Okay, how many is that? 06:23 Okay, I think we got two more. Good. 06:26 All right, now let's turn on the abdomen. 06:31 Each one of these exercises we're doing is gonna be 06:34 essential for the overall stability of the hip girdle 06:37 because that's where the deep lateral rotators of the hips are 06:40 and that's where the whole thing begins 06:41 as it starts going up the vertebral column. 06:44 So if we lose the strength our hips, 06:46 then we're gonna have a lot of problem with the rehabilitation. 06:49 Okay, keeping the legs straight, 06:51 I want you to raise your right leg 06:53 or, excuse me, your left leg up. 06:55 Okay and down. 06:57 And as she does this, 06:58 we're just trying to get real good contraction 07:00 of the hamstring and the gluteus maximus. 07:04 And the first 10 we're just gonna do 07:05 from a straight leg position. 07:09 We got one more. Now when you raise up, raise up. 07:14 Now curl the leg. Keep the leg up, now push out. 07:17 And then back down. 07:19 Now up and curl the leg, back out and down. 07:25 Up, curl the leg. Good. 07:29 We're gonna try and do 10 of those. That's four. 07:33 Now by doing this, we raise the leg, 07:38 contract the gluteus maximus 07:40 and then we flex the hamstring as well. 07:42 That's bringing in the three muscles 07:44 of the hamstrings, the semimembranosus, 07:47 semitendinosus and the biceps femoris. 07:53 Okay, we missed the time on that one. Okay better out, back down. 07:57 Now up, and curl. 08:02 And let's go three more. Up and curl. Good. 08:09 And up, this might feel a little awkward at first 08:11 but as you get the hang of it, it'll come pretty natural. 08:16 And then also you should be able to get-- 08:17 so you can squeeze that hamstring more effectively. 08:20 Okay, let's go to the other side now. 08:22 Okay and straight up and down, the first ten. 08:25 Good, two. 08:28 Want to concentrate on contracting 08:30 the gluteus maximus as you do that. 08:33 And feeling the back of the legs as well. 08:36 You feel it? That's what we want. 08:42 And four more. 08:49 Doesn't take a lot to get the stimulation going. 08:52 Okay, up, now curl. Okay and down. 08:56 And also I can see by watching her 08:58 that this side is little more difficult 09:00 for her to do than the other one. 09:02 Okay, up and curl. 09:05 And part of that's due to the surgical procedures, 09:08 some of her flexibility has been impaired. Good. 09:16 That's why it's essential that we do one side at a time. 09:21 That way we can focus on that area that's being worked. 09:28 And up and curl. 09:31 And now we're gonna do four more. 09:36 Good. And curl. 09:48 And last one. Up and curl. 09:53 Okay, Theresa, I want you to lay on your side 09:57 and I want you to reach back and grab your ankle 10:00 and just stretch the quadricep muscle. 10:02 Pull back and feel that quadricep stretch. 10:09 Flexibility or the strength of the lower back is essential. 10:14 If you lose that flexibility, 10:16 you're not gonna be able to go through the full range of motion 10:18 and the muscles will start tightening up 10:20 and that's what we don't want. 10:21 We're gonna hold that stretch for about five more seconds. 10:27 Okay, good. 10:29 Switch around to the other side now. 10:35 Gonna hold each stretch for about 10 to 15 seconds. 10:38 We never want to bounce into our stretch. 10:40 Want to always keep it nice and steady and stable. 10:46 Five more seconds. Okay, good. 10:51 Lay on your back totally. 10:53 Now we're gonna do a series of stretches that we call PNF, 10:57 which is called proprioceptive neuromuscular facilitation. 11:00 What it is a fancy name for the fact 11:02 that I'm gonna bring her to a point 11:04 and then we have her resist against me. 11:06 And then I'm gonna have her relax 11:08 and like see if I can get her to go a little bit further. 11:10 I'm gonna start with her right side 11:11 which will give me an idea of how impaired she might be 11:15 because once again this is her bad side. 11:18 We want to careful with how far we take this. 11:20 Some may get a little carried away with it. 11:22 And you can actually hurt somebody. 11:23 So we want to be careful 11:25 and just feel where her natural point is. 11:26 Can you bring your right leg up? 11:28 Okay, as I bring it up, 11:30 I find where I feel a natural stopping spot 11:34 which is about like so, just little short of 90 degree. 11:37 Now what I'm gonna do is have her push against me. 11:41 And she's gonna push down just as if she wants 11:43 to push her leg right back to the ground again. 11:45 So you push, push, push. 11:50 Nice and steady, keep pushing. 11:52 Okay, now relax. 11:53 Now as she relaxes, 11:55 I should be able to bring it back a little bit further. 11:59 We don't want to make any wishes here. 12:02 Want to just have a nice, steady stretch. 12:05 Okay, push again. Push, push, push. 12:12 Good, now relax. I'll bring it back up again. 12:17 And now we're at least getting to a solid 90 degree. 12:20 And then maybe just a little bit more which is excellent. 12:23 Okay. That felt all right? 12:26 Now I just gonna traction just a little bit there. 12:32 Okay, now let's go to the other side. 12:34 Now we can get a good comparison 12:35 of how flexible the other side is. 12:37 Bring the left side up. 12:40 And automatically we can go straight 12:41 to a 90 degree without any problem at all. 12:45 Okay, push. Nice, steady push. 12:51 Okay, relax. 12:53 So it's important to work this-- the strong side as well 12:56 just to make sure that we keep the flexibility of it as well. 12:59 What I'm gonna do after I stretch is, 13:01 I'm gonna go back to the other leg one more time 13:03 since that's the one that needs a little more emphasis. 13:04 Okay, push. 13:06 This is a stretching motion, 13:07 so it's not a thing of strength training. 13:10 So--otherwise on strength training 13:12 I'd always do equal on each side. 13:14 Okay, relax. 13:15 But on the stretching, 13:17 I can go ahead and do a little extra 13:19 on the side that needs to be-- get a little more flexibility. 13:23 Okay and push one more time. Okay and relax. 13:28 And as you can see, 13:29 she has very good flexibility on this side. 13:32 Okay, we'll traction this side as well. 13:41 All right bring the right leg up one more time, 13:42 we'll see how you do over here. 13:44 Okay, this time, 13:46 first time up we've already hit 90 degree, which is good. 13:49 That tells me we're gonna get 13:51 little bit further in that this time. 13:53 Okay, push. 13:55 And what we're trying to do is encourage your muscles 13:57 that it's okay to go through the full range of motion again. 14:02 Okay, relax. 14:03 At this point, her body is telling her 14:06 not to go full range of motion 14:09 because there's been a trauma back there 14:11 and a surgical procedure to go along with that. 14:14 Okay, and push. 14:16 But as we continue stretching her here, 14:18 push hard, push hard. 14:21 She feels like, you know, 14:22 you feel like you don't have a lot of strength there. 14:25 Okay, relax. 14:29 Again, as you can see we're now passing 90 degree mark 14:33 and so we're able to get a good stretch under there. 14:35 And it's not that far off from what your other side is. 14:39 Okay, we're gonna traction it one more time. 14:44 Okay, I want you to roll over on your abdominal wall. 14:50 Okay, I want you to put your hands behind your back. 14:53 And very gently I'd like you try 14:55 and lift your chest off the ground. 14:57 Okay. And back down. And up. 15:02 Now for most people who have a good healthy back, 15:06 this is a pretty easy exercise to do. 15:09 But for Theresa, 15:10 and she is battling some restriction there, 15:13 it's a little bit difficult. 15:15 So you see, she's getting her chin off the ground, 15:18 it's pretty much about all we're gonna get and that's okay. 15:23 We don't want to force this exercise, 15:25 we want to let it come as we get stronger. 15:32 You doing okay there? 15:38 Let's try and do five more. 15:44 As we train the back, 15:46 next we'll be going after the abdominal wall 15:48 because again that's a very crucial area 15:50 when it comes to back strength. 15:52 The stronger the abdominal wall is going to be, 15:54 the stronger your back is going to be. 16:05 Okay, let's roll over onto the back. 16:10 I want you to have your knees bent. 16:12 I want you to put your hands behind your neck. 16:15 Now we're gonna do an abdominal contraction 16:16 when we're gonna do that, 16:18 so we're gonna try and shorten 16:19 the points here on the abdominal trunk. 16:24 It just goes from here to about here and goes like this. 16:28 So we want to blow out and draw the abdominal in 16:32 and then crunch out. 16:33 Good. Excellent. 16:35 Okay. Just get some nice repetitions there. 16:37 We're gonna try and do about 20 to 30 repetitions. 16:42 Each time you do that, 16:44 you try to press the lower back into the ground. 16:47 And let's try and lift the chin up 16:48 towards the ceiling as we come up. 16:53 Now she's got pretty good 16:54 range of motion on the abdominal exercise. 17:00 So if you can't get up 17:01 quite as well as she does, that's okay. 17:03 Just start working with it. 17:05 You might find you can just barely 17:06 get your shoulders off, that's fine. 17:10 Whenever you do exercise, 17:12 you're not in a competition with anybody, 17:14 you're simply training for yourself 17:17 and the improvement you see, 17:19 you want to compare against yourself, not somebody else. 17:22 That's extremely important whenever it comes to exercise. 17:25 Okay, how many have you done, Theresa? 17:32 Okay, let's do 10 more. 17:38 As you can see, she has very good form. 17:44 And five more. 17:52 And two more. 17:57 Excellent. Okay. 17:59 I want you on your hands and knees now. 18:03 And what I want you to do is put your left leg out 18:06 or, excuse me, your left arm out, pointing out. 18:09 Way out, get it off the ground. There we go. 18:12 Now I'd like you to put your right leg out. 18:16 Okay, good. Excellent. 18:19 Just hold that. 18:21 Although this looks very simple, it's not. 18:26 Well, it might look like she's trying to audition 18:28 to be a point dog, she's not. 18:33 But this stretch and hold 18:36 forces her to keep the back contracted 18:39 and gives it a good static move. 18:42 Okay, let's go, we're gonna do for 20 seconds. 18:45 We got three more seconds to go. 18:49 Okay, relax. 18:50 Switch over the other side. 18:58 Okay. 19:02 As you can see, when we do this show, 19:03 we do real people, that are going through problems. 19:07 And she has not rehearsed these exercises. 19:10 She's coming to find out what it's like to rehabilitate. 19:13 So for those who at home that might be trying this, 19:15 you might be able to relate 19:17 to the struggle of getting this coordinated. 19:19 Because once again, 19:20 she does have a bad side in her back 19:21 and this is legitimate rehabilitative program for her, 19:25 something that she really wants to learn 19:26 that she can keep going for herself. 19:29 She's doing just fine. 19:30 Just give it five more seconds. 19:32 One, two, three, four, five. 19:36 Good job. Okay. 19:39 Come back up. Come on stand up. 19:43 How does your back feel right now? 19:46 Well, I still have it. 19:47 It's still there, it's still there. Okay. 19:49 Actually feels good. It feels good? 19:51 Feels a little looser and stuff like that? 19:53 Okay, what we're gonna do now 19:54 is gonna do some abdominal from a standing position. 19:56 We're gonna put the hands behind the back, 19:58 we're gonna blow out. 19:59 We're gonna bend over. 20:01 And come back up, and then we're gonna lay back. 20:05 And then crunch over, over and up and back. 20:10 Good. And keep going. 20:14 And try to do about 10 of these. 20:15 We've already done some abdominal work. 20:17 I just want to try and tie it in. 20:19 And get little extra stimulus of it 20:21 from the standing position. 20:26 And four more. 20:35 And two more. Last one. 20:44 Okay, now we're gonna do a trunk twist. 20:49 And turn. 20:54 And turn. 20:58 And turn. 21:02 And turn. 21:03 One more time. Turn. Good. 21:08 Okay. Now we're gonna do few upper body exercises. 21:11 Oh, we still have little time here. 21:13 And what I want to do is I want you to squeeze your back hard, 21:16 your upper back, squeeze the muscle of the upper back. 21:19 Hold that contraction. 21:20 Now we're gonna come forward and squeeze down here, 21:22 we're gonna squeeze the chest. 21:24 And we're gonna come back. 21:27 Feel the muscles contracting upper back, 21:29 we're gonna come forward and squeeze here. 21:32 Good. It's like a body builder, huh? 21:34 Okay. And squeeze down. 21:38 It's like we're in a body building competition 21:40 for a pose off here. 21:41 Maybe not. Okay. 21:44 Depends who is judging. 21:48 Okay. And squeeze. 21:52 Feel the muscles contract. Good, and back. 21:56 Feel the muscles contract as we go back here. 21:58 Good. Squeeze it down again. 22:02 Okay, and up back and squeeze. 22:06 And we're just doing this exercise 22:08 because we're basically combining two movements. 22:11 We're flexing the upper back and then we're coming forward 22:14 and flexing the chest. 22:15 As we go back, 22:17 the chest stretches as we contract the back. 22:20 As we come forward, we roll the scapula out 22:22 and we're stretching the back as we contract the chest. 22:25 So once again we're trying to work the muscles 22:27 as they're designed to function by our Creator. 22:31 When muscle-- one muscle contracts 22:32 the other one goes into an extended position. 22:37 And then we can do likewise 22:39 as we go back the other direction. 22:43 Okay, we're gonna do five more. 22:49 And that's two. And three more. 22:54 Good. You're feeling those? 22:57 Yes. That's good. 23:00 Last one. And squeeze. Good. 23:05 And now we're gonna stretch our arm 23:07 and bring an arm up over the head and pull. 23:14 Okay. Let's go the other side. 23:23 Okay, good. 23:24 Now we're gonna do some shoulders 23:25 and the way we're gonna do that 23:27 is we're gonna bring our hands up here like this. 23:29 We're gonna push one arm up, bring it down 23:31 and the other one's going up as the other one's coming down. 23:36 And this again will accentuate a stretch. 23:40 Reaching up, stretching the back as we extend. 23:44 And as we do it, we're also contracting the deltoid muscles. 23:54 I'm sorry. Feels good? 23:59 Well, if we put some weights in our hands 24:00 then you will feel quite as good. 24:03 Yeah, we'll feel good to your back 24:05 because once again we're reaching out and stretching. 24:11 People don't realize how much in harmony 24:13 the body works together. 24:15 They think if they have one bad spot 24:16 that's all they need to work on. 24:18 But the reality is, we need to work the body as a whole. 24:21 And the whole body works together. 24:23 And the Bible teaches us that, 24:26 where it says in the Gospel that talks about, 24:28 you know, we're not just an eye, 24:29 we're not just an ear, not just a hand, 24:32 all things work together. 24:34 That's how our body is. 24:37 If a cell in our body decides it doesn't want 24:39 to serve the body anymore, it becomes cancer. 24:46 Okay, we're gonna do 10 more each way. 24:48 Starting to feel that in your shoulders yet? 24:50 Yeah. Okay, good. 24:57 That's four. Five. 25:04 Well, see how synchronized we can work here. 25:05 Six, seven, 25:11 eight, two more. 25:15 Nine, last one. Ten, good. Okay. 25:21 Now we're gonna go up like this 25:23 and push back down and up and down. 25:29 All right, keep it going. 25:37 We're trying to do 15 of these. 25:38 There's six and seven 25:43 and eight, nine, good, ten. 25:49 We focus on the muscles up around the neck as we do this. 25:55 And three more. 26:00 And last one. Okay, good. 26:05 Now we're just gonna stretch out and we'll be done. 26:07 We're gonna bring arm across, stretch the shoulder area. 26:16 Okay, switch sides. 26:23 We're gonna hold it for about 10 seconds, stretch. 26:27 Five more seconds. Okay, relax. 26:32 Okay, let's turn the head to a side. 26:36 And turn the other way. 26:40 And turn. And turn. 26:46 One more time, turn and turn. 26:52 Good. Okay. 26:54 Thanks a lot, Theresa. 26:55 Thanks Nunez. It's been fun. 26:59 As you can see, even if somebody's had a very bad injury 27:03 and gone through a surgical procedure, 27:04 they can still start on a good exercise program. 27:07 It gives them courage and encouragement 27:10 that they're gonna have a better and healthy life. 27:12 As long as Theresa keeps up her program, 27:14 there's no reason why she can't go into her senior years 27:17 and still feel like she can do the thing she wants to do. 27:19 Unfortunately, people don't keep that up 27:22 and they just let themselves go 27:23 and the muscles get weaker, the pain increases. 27:26 So always remember, we want to keep exercising 27:29 and claim the promises of the Bible where it says, 27:32 "I can do all things through Christ 27:34 who strengthens me." 27:35 God bless. And we'll see you next time. |
Revised 2014-12-17