Lateral Shift: Day three After Manual Therapy…. Manual therapy has again increased Range. Spine moving better. I will now give Margret 3-4 days at home to do her exercises and allow the injury to recover.
Home exercises are now dynamic extension.
Lateral Shift: Day three…. Patient now able to extend her spine in prone lying. We will now proceed with extension movements for a disc derangement. Range of motion continues to increase.
Home exercises are now dynamic extension.
Lateral Shift: Day three …. Range of motion has now increased dramatically. The disc is shifting and Margret is ready for shifting the disc a new direction.
Lateral Shift: Day two cont…. Patient still unable to flex or extend her spine in standing position. HOWEVER we have been able to achieve prone static extension with slight lateral shift of the lips. Pain is still sharp, however disappears when in static extension… Range of motion continues to increase.
Home exercises are now static extension.
Lateral Shift: Day two. Patient still unable to flex or extend her spine in standing position. Pain is sharp and debilitating. Range of motion is increasing, which is my main goal. Exercises are going well.
We tried lying prone to see if we can get some extension…
With Permission from Margret I will be uploading her progressions to my blog. This will give a good indication as to the treatment of an initial lateral shift and the timeline for recovery.
Lateral Shift: Day one. Patient is unable to flex or extend her spine. Pain is sharp and debilitating. We have started with a wall patient generated lateral shift correction. Form is only “ok” but it is good enough at this point in time.
I have prescribed these exercises at home for the next 24 hours..
Has this ever happened to you?? For no apparent reason your back has gotten really sore, really quickly. You look in the mirror and your shoulders are one way and your hips are another. This is called a lateral shift.
In a nut shell the internal part of your intervertebral disc has moved, this causes the bone (vertebrae) on top to flex laterally causing the upper body to flex to one side. It can be very debilitating and painful. The type of shift depends on way the shoulders have moved. So in the image the shoulders are to the Right, therefore it is a Right lateral Shift. Most of the time the pain is on the opposite side in the lower back, but can be on the same side.
Margaret present to me a couple of days ago in a bad way. She was making her bed then could straighten up! I have seen Margaret 3 times in the last 4 days. Progress has been excellent. I will keep it posted on my blog.
Nicks 5 tips to successful fat loss, muscle gain, and a healthier body…
The following took me about 30minutes to write. Therefore it is a brief on what I believe are the fundamentals of achieving a healthier body. It is not supposed to be specific to one type of person or one type of goal. It is a plan that if stuck to can assist most people in creating a healthier body and a person that is happier living with it!!!
TIP 1: Consistency is the Key to success.
Be consistent with your training and your nutrition.
Training:: Plan your training and stick to it on a weekly basis. Create a routine that best suits you in getting your exercise done. Don’t aim to train 6 days per week when you know you will only make it 4 times… Don’t aim to train for an hour in your lunch break if you only get 45 minutes for lunch… Set realist times and dates and make them stick! Keep your training consistent.
Nutrition:: DON’T fall into the trap of “One piece of chocolate is OK, Ill burn it off later. ” IT’S NOT OK! This will not assist you in achieving your goals. Stick to your nutritional plan to a tea. Eat clean, healthy, non refined foods. When you reach your desired goal you will be able to reduce the strictness of your nutritional program and allow yourself treats on a more regular basis. Warning: What you consume, you must burn off, no matter what goals you have achieved. Otherwise, you will end where you started! How bad do you want it??
TIP 2: Nutrition: Don’t be scared to eat!!!
Eat to feel satisfied. Don’t stuff yourself. Don’t stave yourself. Ensure all portion sizes are realistic. As a guide, your meal should be the size of your fist. Breakfast is the most important meal the day, eat like a king, this kick start’s your metabolism. You should consume at least 5-7 meals per day.
Protein should be included in every meal, only a small portion (there is no need to overload, between 20 and 30 grams of protein, which is one small can of tuna).
(If you are on, have been on or want to go a high protein/low carb diet this is ok, but you MUST gradually reintroduce carbs back into your daily eating plan. Your brain needs carbs!!! )
Your carbohydrates should decrease as the day progresses and can be had for your first 3 – 4 meals. Don’t be scared of carbohydrates. Your body needs energy, and you need to teach your body to use it rather than store it. Quantities vary depending on your goals but I would suggest a small ½ fist serving of rice as an example. Your carbohydrates should be complex and not simple. So stay away from sugars and stick to natural complex carbohydrates such as rice and sweet potatoes.
Don’t skip meals…
Be aware that fruits have simple sugars…
Approximately 60% of the human body is water. Every metabolic reaction in the body needs water. You should aim for 6 – 8 large glasses of water per day.
Add a couple of cups of green tea to your day. This will help increase your metabolism. The jury is still out of coffee but a cup or two of coffee won’t hurt either.
TIP 3: Exercise.
If you have been told that exercise is not important this is 100% incorrect… Exercise is essential to weight loss, muscle gain, bone health, etc etc etc. Here’s the important stuff…
Do weights first followed by cardio.
Sessions should last no longer than 60 minutes.
Do 10 – 15 reps (no more).
Go to failure (Fail means you can’t do another even if you wanted to).
Don’t over train – 5 days a week is heaps, 3 days of high intensity is enough to get good results.
Train at your level. For beginners stick to machines that are self guided. More experienced trainers can use dumbbells and more advanced routines.
Do compound exercises (exercises that use heaps of muscle groups like lunges or squats)
Keep rest breaks to no longer than 60 seconds.
Girls…. you WILL NOT BULK UP DOING WEIGHTS.
Do you really want it? If your going to do it do it well!!!!
TIP 4: Set your GOALS.
NEVER loose sight of your goals. Set both long term and short term goals. Write them down so you can SEE them. Keep your goals realistic. Take baby steps until you reach each short term goal. Before you know it, you will reach your long term goal.
REMEMBER: The healthy way is a slow way, a slow way is the bodies way to long term success. This will not happen over night. Be PATIENT. Don’t aim to lose 6 kg in week 1. This is crap. Also, stay off the scales – they are bad for your health. Gauge your achievements via clothing size. If you shock your body into losing weight it will shock you right back by giving it back plus a little more, just in case you try the same thing next time. Slow and steady to long term success.
TIP 5: $$$ Money Meal.
The money meal… what’s that? This is a meal of your choice. Once per week. Pizza, chocolate, ice cream, etc. The aim of this meal is to keep you from losing your SANITY. It can also be seen as a REWARDS meal, for the good work you have put in the previous week. This is based on the honesty system, and you have to be honest with yourself.
If you have been consistent throughout the week – enjoy! WARNING: Try not to completely pig out, you will make your self ill. REMEMBER: What you consume, you must burn off.
An ALTERNATIVE to this is to buy yourself prize. A beauty treatment, massage, or clothing. What ever you enjoy. What ever satisfies you.
Early in the day is best for your money meal. Remember, one meal per week.
Be consistent, be patient, train hard and eat clean. Enjoy your life…
What is Radiculopathic pain???
Radiculopathy is referred pain that starts at the spine and refers to areas such as the hands or feet. So radiculopathy is not a condition, but a cause of a symptom.
Radiculopathy occurs when the nerves of the spine get caught or impinged and this in turn sends pain down the length of the nerve. These nerve patterns are called Dermatomes (which will be discussed in the next blog).
The area in which the nerve gets caught is the “existing nerve root”. The exiting nerve root is where the nerve branches off the spinal cord and moves through the bony spinal vertebrae into the body to it’s designated area.
Usually disc protrusions can cause nerve impingement. However bony growths can also cause irritation on the exiting nerve root. Also, but in less cases cancer or infections can also cause radiculopathic pains.
The symptoms are usually pins and needles, numbness, tingling, loss of feeling and loss of function. Most patients will have sharp pains that are made worse with incorrect movements or heavy lifting. Severe Radiculopathy can also result in extreme pain in the distal area (the area being effected – usually the upper back, arm or somewhere in the leg).
However, not all distal pains need be radiculopathic pains. Myofascial problems such as trigger points (discussed soon), vascular problems, metabolic problems (such as diabetes) or other nervous system related issues can also cause referred type pains.
A range of treatments can be used to resolve radiculopathic pains. And like always what’s works for someone may not work for others…. And lastly – an active recovery (not slouching on the lounge) will assist in resolving these types of injuries.
