Help for lower back pain

Do you suffer from lower back pain? In that case I have good news for you! The problem is usually rather easily solved by exercising and stretching regularly.  Here I have listed a couple of exercises that are simple to perform in the gym and can potentially help. But first, let me tell you from what typically causes that lower back pain.

We have roughly two problem groups:

1. The inactive office-rat spending most of the day sitting
2. Those who have just started to lift in the gym and got tipped about Arnold's "golden six" exercises from their gym buddy.

In both cases the problem arises from tight hip flexors, stretched hamstrings, tight and inactive glutes and an over activated lower back.

Additionally the second group, the one that just found the gym, usually gets the pain from overstimulating the lower back (usually caused by bad lifting technique). This over stimulation of the back makes it go into a cramp state causing pain and fatigue. This pain normally goes away when technique improves and when the body gets used to the new stimulus. If pain lingers on for months I suggest that you take a proper look at technique and lower the training volume for the lower back area. Examples of exercises that easily hit the lower back when performed wrongly; squats, deadlifts. push presses and bent over rows

Fixing tight hip flexors

By spending the days in a sitting position, hip flexors get shortened and tight. This makes the pelvic tilt forward, inactive glutes causing a tilt and pain in the lower back.

Brisk walking with long strides makes the blood flow to hip flexor area giving them a light stretching. In addition, add dynamic stretches to the hip flexors regularly; two to three times a week. Dynamic means that you stretch the muscle by doing a small back and forth movement which makes the muscle stretch and relax. When stretching the hip flexors it's crucial that the starting position is correct, otherwise the stretch only hits the shallow front thigh muscles, and that's for no help to a tight lower back. 

Put the rubber band directly under the glute and take a big step backwards (lunge position). Turn the hips in under (imagine that you have a tail that you pull between your legs).
Keep the hip in the same position all the time while pressing the hips slightly forward. You should feel the stretch high up in the groin area. Do the stretch for 2 min on both sides.

Fixing inactive glutes

The glutes assignment is to keep the hip in a neutral position. If the hip flexors are dominant and the glutes are inactive the hip is constantly in a forward tilted position, as mentioned earlier.

Foam rollers or trigger balls are perfect for this, it´s like a free massage done all by yourself. It loosens up the fascias and muscle membrane so that muscle can relax and move freely in its socket, activating them more easily.  Afer doing the foam rolling it's a perfect time to do light activating gym exercises for the glutes to make them wake up properly. After exercise it's good to add a stretch so that the glutes won't get locked again.

Sit on the foam roller, put the leg on top of your knee so that you open up the muscle (The same side that you are about to massage) lean slightly forward and find sensitive spots on the side/middle of the glute, and on top of the glute. Pain means that you have found the right spot. Roll forward and backwards until pain decreases.

Put rubber band in the groin. Step the same sides leg forward, put the other knee down (you are in a lunge position). walk the front foot in line with the back legs knee. Let the front leg's knee fall slightly to the side and try to add an inward rotation of the back leg. Make small circles to the hip to make it open up and relax.

Fixing overstretched and inactive hamstrings:

Add regular exercise like walking and gym to increase hamstring activation. The hamstrings tend to become like overused hairbands that have been stretched out for too long, missing their capacity to fully contract and activate if the days are spent in a sitting position. Add exercise that contracts the hamstrings; running with focus on lifting the heel towards the glutes, squats and leg curls. combine this with dynamic stretches to activate the muscles full movement pattern.

This exercise is really aggressive and should not be done more than once a week or perhaps even only biweekly. Put the rubber band under your foot and align the body so that the rubber band pulls the leg in a straight line. Keep the leg straight in all time and bring it up and down in a controlled manner. The rubber band will try to pull you but activate the legs so that you are in control of the movement.

Fixing overactivated lower back

Agin the trigger ball is my all time favourite to get muscles to relax from constant tension. The lower back is a really sensitive area and should never be treated directly spot on. Here you are massaging the sticking points.

Put the ball on the upper part of your glutes, between glutes and lower back. Lie down with bent legs, and activated core to keep the lower back safe. Stay on one side of the spine at the time and start moving the hips slightly from side to side. Repeat the same thing on the other side.

Finally, I would like to once again mention the important of correct technique, both in exercises and while stretching. If you are insecure about the techniques in the stretches mentioned above, I highly recommend that you ask help from a professional so that you don't make the problem even worse.

Don't hesitate to ask me if you have any questions! 

Have a great day! 

Johanna Öman
Personal trainer
johanna.oman@elixia.fi

Does morning cardio burn more fat?

 Many people seem  to believe that aerobic exercise during a fasted state (many call it "morning cardio") burns more fat than arobic exercise on a non fasted state. Could it be the the hidden secret to fat loss?!

From a scientific point of view it's both true and false. But before reading further I would like to remind you that; there are NO shortcuts or magic do's to fat loss. The work has to be done and the unnecessary calories left uneaten, independent of the time of the day, if you want results.

Fact 1#  Yes, doing low impact aerobic exercise on a fasted state burns more fat than doing the exact same exercise after eating WHILE exercising (<65% Max heart rate). This intensity is for most a brisk walk.

Fact 2#  Exercise in a fasted state increases the risk of a katabolic effect by over 50%, meaning that you end up burning muscles, that's not the road to successful training.

Fact 3# Exercising with a heartrate over 65% of max, during fed state, burns most likely more fat in the long run due to the EPOC (excess post oxygen consumption) also called the "after burn" and the increased energy expenditure that the increased intensity gives. This "increases intensity" over 65% of MaxHf is an intensity that, of course, depends on the persons aerobic level, but for most hobbyist trainers it's everything above brisk walking and super light jogging.

Fact 4# Studies also show that EPOC increases if you eat before a workout. Exercises with a fueled body also gives your body the full potential to recover itself; becoming stronger and better. 

Conclusion:

- It is beneficial for burnng fat if you are doing recovery, low impact workouts under 65% of maxHF. Unless you are in athlete shape this low impact intensity is nothing more than a brisk walk,

- If you feel like doing a proper run, to increase your aerobic level, I would suggest eating something small before or wait with it until later on the day. 

The pros and cons are in the end minimal and as I mentioned before there is no magic rule or quick fix. Just do it, as Nike would have said, or whatever floats your boat.
In the end it's up to you whether you are an early bird or not. And how well your body responds to exercising in a fasted state. However the feeling of burning the cande in both ends should be avoided.

Why not exercise for better performance?
   - The benefits of fat loss is just a small plus on the side.

Lets look at aerobic exercise in the morning from another viewpoint; increased performance. It's good to periodize your day if you are a professional athlete or someone that for some reason exercises A LOT, (two times a day or more). This helps the body to recover as much as possible between the exercises, meaning its beneficial to do one workout in the morning and another one later in the afternoon. Exercising like this usually means that one is easy and the other one hard.

Many athletes actualy eat TWO breakfasts in the morning.  Usually it takes a while for the body to wake up and food perhaps doesn't taste as good early in the morning. Also there is the risk of tasting your breakfats two times if you train directly after eating a big steady breakfast. Preferably athletes tend to eat something light and easily absorbed before a morning workout, like a smoothie, shake or porridge. After the morning workout it's time for a proper breakfast that gives the body fuel for recovery and upcoming tasks during the day.  

Doing vigorous exercises on a fasted state does not give the body energy to perform at best nor energy to recover properly; Meaning that you don't exactly help your body to become better or stronger.

References:

Bennard P. & Doucet E. 2006.  Acute effects of exercise timing and breakfast meal glycemic index on exercise-induced fat oxidation,  Pub Med.

Lemon PW,  Mullin JP. 1980. Effect of initial muscle glycogen levels on protein catabolism during exercise. Pub Med.

Saris WH, Schrauwen P. 2004. Substrate oxidation differences between high- and low-intensity exercise are compensated over 24 hours in obese men 2004, Pub med.

Bahr R, Sejersted OM.  1991. Effect of intensity of exercise on excess postexercise O2 Consumption, Pub Med.

Melanson EL, Sharp TA, et al. 2002. Effect of exercise intensity on 24-h energy expenditure and nutrient oxidation. Pub Med.

Iron bomb Protein pancakes and my iron storry

My morning Iron bomb Protein pancakes!

(2 portions)

2 whole eggs
2 egg whites
1 scoop of stevia protein powder
1dl oat bran
raw cacao
6 cubes freeze spinach
1 tbsp spirulina
1 tbls ginseng
1 tbsp Maca
1 tbsp salt
1 dl frozen blueberries
little water if needed

Mix all these ingredients together in a blender until soft. fry in coconut oil in a pan, add the sliced banana and sprinkle some cacao nibs onto before you turn it over. Serve with dried apricots on top.
These pancakes are glutenfree, sugarfree and dairy free. Eggs, oats, spinach, cacao and apricots and maca are high in iron. The blueberries, banana and macca helps with the absorption since they are really high on c-vit,

My Iron storry

All my life have I had trouble with low iron levels, also called anemia. I simply just have to think a little bit extra to make sure that i certainly get all the iron i need. Secondly i need to take massive amounts of iron since my body just doesn't seem to absorb it.

Heavy weight lifting increases red blood cells meaning that heavy lifting is good for anemia. However i have had to put my heavy lifting on hold because of aching joints, too much stress on my spine and a inguinal hernia. Doctors order was swimming, running and pilates, i figured that would work just fine with my new goals; To increase my aerobic level, so i stuck to running and YEAH, starting to become an ok runner again. Loving it!

BUT, after a check at my doctor last month, my iron levels has sky dropped to a dangerously low level. Since i did put my lifting on hold and started running instead, it have putted such an demand on my iron level that i haven't been able to provide enough. Even though i LOVE bloody steaks and meet.

Turns out that long slow (or less slow) runs create an added demand for iron. Therefore "sport Anemia" is common in long distance female athletes.
This is no good news since anemia makes you run out of breath and builds up lactic acid witsh don't go hand in hand with my goal of becoming a better runner. To totally stop run now when i finally have got the hang of it doesn't sound appealing either so the solution is to maximize my iron intake by proper nutrition and iron supplements.

TIPS

• Don't drink or eat any dairy product 30 min before and after nor during you eat your iron. Instead eat or drink something rich in c-vitamin that helps with the iron absorption.
  
• Dont drink tee or coffee since the tannic interfere with iron absorption. The same goes for soft drinks.
  
• Its good to try to get iron from both plants and animals. Normally animal iron is easier to absorb but you never know which one your body prefer. By mixing plant and, meat you can be sure you get at least something
  
• Be careful with your zinc and calcium intake especially around your iron intake, this also prevent iron absorption

Iron rich foods:

(ANIMAL)
Blood
Liver
Beef
Sheep
Shrimps, Clams, mussels and oysters

PLANT
Cacao (raw)
pumkin, scuash and sesame seeds
Beans
Dried Apircots
Green starcy vegetables
Oat bran

Mental health, positive vibes and stress

I keep noticing that people around me are getting more stressed and in a negative mind set. Have you noticed it too?
Or perhaps it just me getting older, really getting my foot in to the "stressful adult life".  It can be small comments about, "i dont have time to do this and that" " im so stressed today", today ths happend and it got me so annoyed" and the lis goes on.

Could the reason be because these persons are stressed and dissatisfyed and uncomftible about the way life is heading or going?
But how do you become satisfyed and comfortable about your life, and how do you stress less?

Time after time have i talked about meditation here but i still think far too few people take time to sit down and think about their life, their thoughts and feelings. To sit down, relax and contemplate only have to take 10 min of from your day. And those 10 min can really be life changing!
If you decide to sit down and meditate, (Or just think, contemplate) these are some good subjects and questions to ask yourself:

• What have you done good today?
• What would you have liked to change today and why?
• How would you change it?
• What gave you joy today?
• What did you learn today?
• What would you like to do today?
• What are important for you tofay, tomorrown, in one ,week, in one month, in one year, in one year?
• Why would you like to do those things?
• What do you value? Whats important for you? Why is those things importan?

When you find answers to these questions you also know what brings you joy in life and what long and short time goals that are important for you and for what reasons. By having these in mind, knowing that everyday you have done your best gives you a feeling of satisfaction an helps you find the good in things. In the end it's all about acceptance. Accepting the now and learn from that moment everything that there is there to learn.

For example
.
If you want to succeed in you work and doing your work well gives you joy it's perhaps necessary or even good to work long working hours.
Or if you love traveling and need to work a little bit extra to be able to travel, perhaps it's worth it?perhaps the extra work is a good thing? Perhaps you even could be thankful for even having a work to go to so that you are able to do nice things?

Or if you get a feeling of joy being with a partner it's perhaps only good that he or she messes up the kitchen every now and then. Because the mess is really quite a small thing compared to the feeling of joy he or she brings you.

Or school is stressful and it feels like a lot of musts, but perhaps you find yourself thankful for having the opportunity to go to school, for being able to learn something new, something that can help you later in life. Perhaps that knowledge even can get you to that dream job of yours? Or then you just become slightly wiser. Because in the end there's no bad knowledge, right?

Core workout for a better posture

Finally time for a new upload!

Here comes some interesting core exercises that are really effective and different. They are a little bit on the more challenging side so if you are a beginner, take it easy when your trying them out :)
I recommend you doing the exercises in small supersets to save some time and get that heartrate up.

1a) Toe drags in TRX 3 x 10-15
b) Windmill 3 x 10-15/side
c) Straight legged hip raises with leg lift 3 x 10-16

2a) Low plank walk with rubberband 8 walks forward and back
b) low plank turns with rubberband 10-16 lifts
c) V-sit with extended arms over head  10-16
d) V-sit with extended arms to the side 10-16

I cant stress how important good core stability is! Its the deep core muscles that keeps your body in a good position throughout the day, If those deep core muscles are in poor shape issues like lower back pain and shoulder/ neck pain is almost certain. When training the core its good to think about activating all the muscles all the way around, front, side, deep abdominals and also the back. I also like to include light stability training for my posterior shoulders to really work on my posture.

How to eat healthy on a budget

When training alot, and working as a PT you need to eat, and ALOT, to stay energized and healthy. Since i work kind of long hours i have had a bad habit of just going to the nearest superstore to get their daily lunch (for 6-7€). Thats about as cheap as it gets in finland. Only one problem with that, its not nearly enough food for me nor nutritious.

Sitting down contemplating o
n it for a while i figured that i actually doesnt take me THAT much time to make my own food. Especially if i make a big bunch at one time. The tricky part is just to plan a little ahead, what to eat as lunch, snack and dinner. Put it in small bags or cans and bring it to work. The trick is to keep it simple, if eating about the same things every day you dont have to think that much.
Chicken or meat for lunch and dinner.
boiled eggs and a fruit as snack
and wollah!

This is faaaar more cheaper than eating lunch out every day! I experimented the other day and went shopping for a whole week of food, The result was: 62,52 euros for a whole week of breakfast, lunch, snack and dinner,
Since i wanted it to be as nutritious as possible as i did buy more "luxurious" stuff as avocados, nuts and different kinds of protein sources. But even though being those the result was actually really cheap. I get a whole days food for the same amount as one lunch, plus its healthier!

Some tips and tricks for you to think about when you go buying food:

• Plan your meals in before hand so that nothing goes to waste nor do you buy extra stuff that you actually dont need
• Buy frozen veggies and berries, its cheaper, just as nutritious, time saving and doesn't go bad as fast as fresh ones.
• Buy from a bigger superstore, especially meat product are cheaper there
• Buy big packages, you save in the long run

So the conclusion:

Make your own food! It doesn't take that long time, its nutritious and you save some money!

Olympic weight lifting

Last weekend i spent the whole weekend on a olympic weight lifting teacher training course. Olympic lifts has become one of my favourites in the gym and i do them weekly. Meaning different kinds of Cleans and Snatches.

Big lifts like these activate the whole body at the same time as you directly see what your weak spots are. To be able to do lifts like this correctly you need strength, explosivity stability, mobility and coordination throughout your body. Its not a coincidence that top athletes in almost every sport do these moves. You know that when you are able to do these moves easily and correctly that your body is in sync and working properly.

If i take myself for example: Due to these lifts i have had to work A LOT on my mobility in upper spine, ankle and hip. I have found out that my weak areas are shoulder stability and hyperflexibility. Now when weights are increasing i have also noticed how upper body dominant I am. I can easily pull big weights up but my legs don't necessary handle the weight.
Since i haven't done too much explosive training in form of jumps, am i also slow to go under the barbell.


These are all parts that i can work on separately in the gym on the side of these lifts. These are just couple of good exercises that i do regularly to increase my performance:

• Front squat, back squats and deadlift for leg and core strength
• Push presses, handstands, different static holds with weights, scapula pulls and presses for shoulder stability
• Squat jumps, ninja tuck jumps, explosive barbell hip thrusts, bulgarian jump lunges, for explosivity
• Different kind of hollows and planks for core stability
• Mobility for the whole body but with increased focus on my stiff spots.

Good to keep in mind is that these movements are not for beginners and i strongly suggest you take help from a trainer in the beginning, to be able to perform the movement safely. You should also be able to do squats, deadlifts and push presses with a proper form before even thinking about doing these. Rome wasn't built in a day.