What are your goals and aspiration for this year? What do you want to spend more time doing?
What do you want to spend less time doing? What needs to happen for 2021 to be a success to you?
Shoot me some of your ideas I would love to hear them. Sometimes saying them out loud can be powerful. It can make them real if spoken!!
On another note I wanted to let you in on a secret. Come a little closer .....closer....but not too close (social distancing rules still apply) ...NO..I did NOT have COVID if that's what your thinking BUT I did have some wicked pain in my low back! Did you know that doctors get back pain too!!!! I know it's hard to believe but we are definitely not immune from having bouts of back pain.
Here's the deets:
The other day I performed a good warm -up to get ready for a workout. It lasted about 15 minutes, went through some kettlebell movements like deadlifts, kb snatches and kb cleans with push presses. Everything felt good. Then, it was time for something called speed squats, nothing heavy for me about 50% of my max. The idea is to move relatively quickly down and up in a squat with a barbell and weights on my back but still under complete control. For the speed squat you must be explosive out of the bottom. It serves a purpose and is effective only for those who can exhibit control through the whole range of motion. Well, during my 4th set as I reached the bottom, I apparently was not one of those people at that moment. I felt a brief sharp pain in my lower back. It was most likely my L5/S1 level. Honestly, I was unsure if I would be able rise up to rack the bar. Well fortunately I did. The remaining 2 sets I still performed against my wife's better judgement. She immediately knew I had injured my back.
Later that day and for two subsequent days it was difficult to hinge/bend at the waist and my low back felt very vulnerable. Thankfully, Dr. Spina worked on me for the next 3 days in a row and I was able to start training again in 2 days.
I thought over what might have transpired during that squat to explain to myself what happened. I think in this case I briefly lost control of my bracing of the core and of the lumbar spine for a brief millisecond and the L5 area of my spine couldn't handle the excessive motion at the bottom of the squat.
Consequently, the disc at the lower spine became inflamed and then surrounding muscles "spasmed" to serve their job to protect the spine.
You, yourself, may not perform the same exact activities as I, but this mechanism can be mirrored when we lift objects at home/work, playing with our kids and fur-kids, or enjoying recreational sports etc. The idea behind chiropractic rehab and functional exercise is so your body can develop tolerance by loading these tissues and conditioning them to be able to handle everyday tasks that you perform. The tissue tolerance is different for each individual.
But what remains the same for all of us across the board is that we need to move more often. Fingers on a keyboard does not count. We all spend so much time sitting in cars and at computers these days that it's no wonder we have become victims of stiffness, achiness and tightness and emotional distress. Our body is basically begging us to move when we feel these symptoms.
With that being said, I'm back at it full force and feeling great with a constant reminder (thank you, Dr. Spina) to keep that core and midline tight before loading my spine. As for you all, keep moving forward and get a plan on how to move MORE, move SAFE and progress through 2021.
Dr. Marc & Dr. Jolene
As the summer fades and the cooler weather sweeps in, the trees begin to change and so do our mind-sets. Whilst we may indulge in a few more takeout nights, or drink one or two more hot chocolates, many people also venture outside to do more outdoors activities. Hiking, walking, and a general movement away from the cities into nature seems to be a common theme for the fall months. With this general influx of interest in movement and fitness, we thought it would be a good time to give you some information on why being outdoors is healthy. We want you to know how it actually boosts not only our physical bodies, but our minds and mental wellbeing, too. So, let’s jump straight in!
Have you ever wondered why your neck always hurts? What about why there is that nagging discomfort in your upper and lower back? How about the nagging pain in your shoulders, hips, or even feet? Well, all of those aches and pains could be down to one very important aspect of your life: your posture. Yes, that’s right. For those of you who have never considered your posture important, or who haven’t really given the way you sit, stand, or walk much thought, we’re giving you some advice: it’s time to take notice. Your posture affects almost everything about your body, from muscle health through to bone structure and overall mobility. It’s no wonder, then, that today’s blog is all about posture. So, get ready, sit up straight, and start diving into why your posture matters
Most of us like to think we know ourselves fairly well – we know we’re happy when the sun is shining, when we drink a good cup of coffee, or when we spend time with our loved ones. On the other hand, we also know when we’re sad: we may have lost our favorite sneakers, hit a pothole, or experienced emotional trauma. All of that seems, in many ways, quite clear to us. But when it comes to physical injuries things can get a bit confusing. How do we know of we have neck pain, shoulder, or back pain? How do we know if our knees, hips, or lower backs are giving us problems? How can we differentiate between different types of pain? It often seems as if it’s harder to self-diagnose physical pain than it is to pinpoint heartache or joy. And yet, knowing why you’re in pain is actually the most invaluable knowledge there is for treating the root cause of the problem and, therefore, eradicating the pain itself. In this post, then, we’re talking about how injuries can be confusing, how we can tell if we’re really injured – and where we’re injured – and how we can clear it all up once and for all! Let’s jump straight in.
For Many Americans, getting in better shape is the first thing that comes to mind when choosing a New Year’s Resolution. With the beginning of a new year comes the drive to want to do something different and better than the previous year. New changes, new outlooks, and new workout routines are on the top of the ‘to-do’ list for the coming year. From starting CrossFit, to increasing your workout goals, getting in shape is outstanding for your physical and mental health, but as with everything, there is such thing as ‘too much’.
How to Fit a Work Out Into Your Busy Schedule
By now I’m sure you’re well aware of the benefits related to daily cardio, stretching, and resistance activities. Not only does your heart get a massive health-boost, but your entire body feels more supple and strong; your immune system is strengthened and you generally feel better. So, if you know all this, and have most likely experienced the positive effects of a daily workout routine yourself, why is it so hard to stick to a healthy pattern? Why is a daily exercise regime so difficult to maintain? The truth is, the reason we don’t stick to our guns is usually because of a busy work schedule; alternately, it could be because we can’t fit time into a hectic – and often delicate – work/family balance. We understand this predicament, and that’s why we’re offering you some useful tips on how to fit that much-needed exercise into your life, no matter the time constraints or pressures you face. Take a look! [...]
Getting injured can really set your exercise and fitness routine back a notch! And worst of all… it can be a total pain in the butt in more ways than one. Can you guess what we mean? If you’re reading this, you may have heard of piriformis syndrome before, or perhaps your just curious – either way, we’re here to tell you what it is, what causes it, and what you can do about it. That way, you’ll know why you’re in pain and you can “butt to the chase”, so to speak! [...]
For many of us, exercise is more than a general walk in the park. In reality, it’s a part of who we are, and our dedication to training programs, fitness, and health, goes above and beyond. From running, to swimming, to CrossFit, and to hiking, we just love to do it. Every day we push ourselves harder – we run faster, swim further, and lift more. Yet while our daily habits may seem outwardly healthy, we may actually be doing ourselves harm in the long run. Why? Well, for some of us the exercise routines we’ve come to love have turned from ‘healthy’ to ‘unbalanced’. In other words, as we’ve pushed ourselves on the court, in the pool, or on the bike, we’ve lost track of our personal limits - we’ve fallen prey to what is generally called Overuse Training Syndrome. Now, if the name intimidates you, don’t fear. In this post, we discuss the causes and effects of OTS and we give you advice on how to get back in the right gear. [...]
Neck pain and upper back pain may be two of the most common ailments people experience. From struggling to move your neck, to worrying about the position you sit in on your favorite sofa, pain in the upper torso is debilitating. Yet, many of those who experience these kinds of issues haven’t suffered a fall, twisted their necks unnaturally, or been on rollercoasters since their pain started. For most people, the cause of neck pain or upper back discomfort can’t be pinpointed: there is no single unique moment in which their backs or necks could have been injured. What then? How did they come to be in so much pain? And if you’re reading this, you’re probably thinking the same thing about yourself. Fear not, however, because we’re here to help. In this post, we’ll be investigating the hidden causes that have led to your neck and upper back pain. We’ll also be looking at what to do about it and which steps to take next. [....]
The sudden pain you’ve experienced in the back of your heel during or after your morning run, workout, or squat has a name… Achilles Tendonitis. And though it’s a mouthful to pronounce, its symptoms and aftermath are more common. In this post, we look at the effects and causes of this uncomfortable, oftentimes painful affliction, and we give you the tools to overcome its debilitating effects on your exercise routine and lifestyle. [...]
Author: Marc Fondino
"We Help People Ages 35+ In The Lake Norman Area Get Back To Their Active Lifestyle Without Medications Or Injections, Even If Other Treatments Have Let You Down."