Exercise and Burning Calories

As most of us all know, obesity is a HUGE problem in this country literally and figuratively. The amount of calories we take in should be close to the amount of calories that we burn. In order to burn calories our bodies must be active. My research project in physical therapy school was to determine if there was a different in calories burned between doing one bout of 30 straight minutes of aerobic exercise vs. two 15 minute bouts vs. three 10 minute bouts. The study showed that there was no significant difference. So, if you are unable to exercise for 30 minutes straight due to time, stamina, pain, etc, then try and be active throughout the day. Take a walk in the morning, or lunch, or after dinner. Also add in resistance training because this also helps burn calories.

A quick thing to remember is 3600 calories is equal to 1 pound of body weight. So if you take out 500 calories a day and burn 500 calories a day then you would lose 1 pound in roughly 3-4 days. This is obviously just one example. Most people may have to go at a slower rate.

Keep active everyone! Holiday season is right around the corner, so let's finish the year strong!

Pain and Fear

Pain and Fear. These often are associated with each other and for good reason. Pain is not a fun thing to go through and when you are in pain, you often are fearful to do something that will make it worse. This causes most people to stop doing things and stop moving. I see this everyday as a physical therapist. Now, its one thing if you are training for a marathon and you develop a pain in your knee and you need to back off a bit. It's another thing however if you begain to develop pain in your knee and you stop going up and down a flight of stairs or you stop going for your daily walk.

The best advice I can give is that if you are having pain and you are fearful of doing your normal daily activities then you should consult a doctor and/or a physical therapist because the longer that you stay in pain, most likely the worse your fear will get.

Remember increased activity does not always mean increased pain!

Cheers!

Spinal Manipulation....Not Just for Chiropractors

Over the last several years there have been challenges in the various state legislatures against the physical therapy profession via legislation promoted by chiropractors attempting to prohibit qualified physical therapists from performing spinal manipulation - a technique that has been part of the PT scope of practice since its inception.

Spinal manipulation is not designated as being under the exclusive domain of any one specific profession or group of practitioners. Physical therapists, chiropractors, medical doctors, and osteopathic physicians are all educated and trained to employ manipulation within the scope of their respective licenses and in a manner that protects the public's health, safety and welfare. It is inappropriate for one profession to attempt to "own" a specific technique or dictate clinical practice through such legislation.

This was a statement by the APTA (American Physical Therapy Association). I believe that a patient can benefit from a manipulation if they fall under the clinical prediction rule. If your neck or back hurts or feels still, schedule an appointment with a physical therapist that is skilled in manual therapy. Not only will you get "hands-on" treatment but you will also receive exercises and education to help this problem from recurring.

Cheers,

Steve

Disc Pathology

Disc pathology (herniated, bulging, protruding, slipped) is very common. The age group that this affects mostly is between 20-50. Many studies show that disc pathology can comprise around 60% of all low back pain. This doesn't have to scare people however. Most discs will heal through the bodies own defense and healing mechanisms within 4-6 weeks. There are certain positions or movements that can put the lower lumbar discs under more stress.

A famous study done in the 70's showed that bending forward increased the stress on the discs tremendously, and bending forward and picking up something was even more, followed by bending forward with a twist, and then bending forward with a twist with a weight etc. So what does this mean? The obvious which most people know is to bend with your knees when picking up something heavy. The not so obvious is the classic stretch people do where you simply stand with your knees locked and try and touch your toes. DONT DO THIS IF YOU HAVE LOW BACK PAIN! It will only put increased pressure on your discs! A better way to stretch is to do the child's pose (go on hands and knees and sit your butt back to your heels and stretch your arms out in front) or lay on your back and bring one leg up with your hands behind your knee and knee slightly bent to stretch your hamstrings! Hope this is helpful! Please respond with any questions or comments.

Cheers,

Steve

One Way to Save Workout Time

Let's be honest. We all start out the week or the New Year and say to ourselves that we are going to go to the gym and exercise more. Then for most of us at least time becomes one of the limiting factors. We all would like to exercise for at least an hour a day but it is very challenging to do this.

Many people have been taught for whatever reason that they need to do 3 sets of X number of repetitions when doing resistance training. A study done by the ACSM (American College of Sports Medicine) found that doing 2 sets vs 1 set produced 25% improvement in strength but 3 sets vs 2 sets only produced a 3-4% difference. So don't sweat the 3rd set!!! This may not save you a ton of time but every little bit helps!

Also, one last tip. When doing core strengthening, studies show that holding the position is more effective than repetitions. So when doing crunches for example, try holding the crunch for maybe 10 seconds and do 6 reps. Also try not holding your hands behind your neck so it will work on strengthening your neck muscles as well.

Cheers!

Steve

The Best Exercise for Me?

I commonly get asked by patients "What is the best type of exercise" for low back pain? It is obviously a good question because there are so many different forms of exercise and depending on who you talk with, many of them claim that they are the best. Yoga, pilates, walking, swimming, resistance exercise, core strengthening are some popular forms. They all have benefits. The real answer is ANY form of exercise is beneficial for low back pain. Studies have looked at different forms and there is no substantial evidence that shows one form is better than another. I recommend telling patients that they need to focus on what they enjoy doing or else they wont do it and then concentrate on maintaining flexibility and strength throughout their bodies.

Welcome!

Hi everyone!

Today is my first blog entry. My purpose is to educate and help people with problems they may be having with their bodies. My education background consists of a bachelor degree in Physiology from the University of Arizona. Go Cats! I then went on to receive my masters degree in Physical Therapy from Cal State Long Beach. I am currently the clinic director and physical therapist at Spine and Sports Physical Therapy in Concord, CA.