Friday, July 25, 2025

What I want to do with my back pain

6/28/2023
EMB  (Evidence-based medicine)
NCCAOM: National Certification Commission for Acupuncture and Oriental Medicine
八段锦

Plan
1. Curl up, side bridge, bird dog, 15 minutes. My plan is 15 three times.
More rep were better than longer holds, which would generate oxygen starvation and acid buildup in the muscles.  From Crooked p242


What is the McGill Method? The McGill Method recommends three exercises based on the concept of improving muscle strength and support around the spine. In particular, these exercises focus on the transverse abdominals (deep core), obliques (side of abdominals) and multifidus (small muscles which stabilise the spine).

McGill's famous lumbar stability exercise, called "Big Three" (modified curl-up, side bridge and bird-dog). help develop a "stiffness" as he calls it, that provides stability to your spine to protect it from instability, overuse or other injuries. Dr. Stuart McGill is a professor of biomechanics at the University of Waterloo in Ontario, Canada.


McGill discourage
  • forward bending
  • toe touching
  • sit up
Stretch and Exercises???
  1. Pelvic-tilt stretch
  2. keen-to-chest stretch
  3. blackburn exercises
  4. Cobra pose
  5. clamshell exercise
  6. abdominal contraction need hip flexor
  7. Saunders lumbar traction unit

2. Practice slow, controlled breathing whenever possible.

Deep breathing can be done anywhere, anytime. 

  1. Sit comfortably in a chair or lie down. 
  2. Close your eyes and make sure your body is relaxed, releasing all tension in your neck, arms, legs, and back. 
  3. Inhale through your nose for as long as you can, feeling your diaphragm and abdomen rise as your stomach moves outward. Sip in a little more air when you think you’ve reached the top of your lungs. 
  4. Slowly exhale to a count of twenty, pushing every breath of air from your lungs. Continue for at least five rounds of deep breaths.
3.1 Maintaining good posture
3.2 Staying mobile and active
3.3 Savoring sound sleep
3.4 Adopting a positive attitude
3.5 Eating well -- from Ending pack pain.


2/9/2023
我的问题
1. Shoulder and neck stiffness, the muscles so knotted together. My neck does not turn freely, right is worse
2. Waist stiffness , has trouble to bend over

选择练太极拳 
松,我的气血不通

Treatments

  • Lumbar Stabilization Exercises

McGill Big three Lumbar Stabilization Exercises  (Stuart McGill), bird dog

https://www.youtube.com/watch?v=033ogPH6NNE   

https://www.cathrynjakobsonramin.com/

  • William Flexion Exercises
  • Mckenzie Extension Exercises    (suitable for Disc degeneration)
  • Myofascial release  (deep tissue)
  • Acupuncture
  • Alexander Technique  纠正姿势
  • Feldenkrais Method
  • Massage Therapy
  • Spinal Manipulation
  • Biofeedback
  • Rolfing structural integration

Products 

  • Backjoy: a plastic tractor seat-shaped device
  • Salonpas: sticky patch saturated with counterirritants, ancient treatment.
  • zero gravity recliner
  • Car Lumbar Seat Cushion

Treatment

  • Intensive functional rehabilitation. 
Structured Functional Restoration Program [A Functional Restoration Program on Swedish] 
Chronic pain rehabilitation program (CPRP), 2023
Swedish Pain Services- First Hill: 206-386-2013
Swedish Pain Services- Issaquah: 425-313-7100
Swedish Pain Services- Edmonds: 425-673-3820
Josephine, direct line, 206-215-2537  (no long work there)

Check: RIW: Rehabilitation Institute of Washington

  • To get on the right road, a patient needs a custom exercise-based rehabilitation program (not cookie-cutter routine). The best way to find such treatment is to locate a doctorate-level PT (DPT) who is also orthopedic clinical specialist (OCS). DPTs and OCSs spend three or four postgrad years in training, followed by an orthopedics-focused residency. Charge $125.
  • McKenzie Method of Mechanical Diagnosis and Therapy - MDT 
  • CPT: certified personal trainers, drop C to become PT which means personal trainer, not a physical therapist PT
  • Gyrotonic  Expansion System Level 2 Master Trainer certification

Certified PT ( CPT personal trainer) drop C to PT (not Physical therapy)

Poor balance, terrible posture

1. For exercise to work, you not only have to do it right but must do it correctly
2. personal trainer tends to treat an out-of-shape person as if she is a fit twenty-fie-year-old.

Dash to identify areas of numbness, circles for pins and needles, crosshatched for burning sensation; slash marks for stabbing pain, plus signs for aching.

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