Top 3 Diet Myths Exposed
Forget the glossy magazines or what the gym bunny at your local gym says – What does science actually say about some of our most popular dieting recommendations.
Is eating 5-6 small meals a day really the best for fat loss?
Is a calorie really a calorie (this could change the way you eat and lose weight forever)
What is the best way to fight hunger when dieting
Let’s face it, there are few topics that cause more controversy, have more confusion, and are full of more myths than diet and nutrition. In this short video, I want to cut through some of those myths so you can eat well stress-free and lose the weight that you want.
In this video, I’m going to cover the truth about meal frequency, I’m going to talk about, is a calorie really a calorie, and you’ll learn, is snacking going to help keep hunger at bay? Stay tuned.
Hey, it’s Dr. Leevi from Wises Road Chiropractic. And in this short video, we are going to go through 3 dieting myths.
Myth number #1;
Eat frequent meals to help increase your metabolic rate.
This is something that has long been touted, and you’ll see it written everywhere in health magazines and fitness magazines and in the general media. Eat 5 to 6 small meals a day to keep your metabolism high. Sounds really good in theory. The truth is, there’s no scientific validation to it.
Let’s break it down so you can understand it a little bit better. Now, the truth is, each time we eat, we do increase our metabolism. And this is what is called the thermogenic effect of food. Paradoxically, we use energy to get energy from our food. So, every time we eat something, it requires a certain amount of energy to digest that food and to store the energy from that food. The thing is, it’s proportional to the amount of food we eat and it’s dependent on the macronutrients of the food. So, the composition of the meal that you’re eating, if it’s protein, carbs, or fat, will influence the thermogenic effect of food. But in a really simple way to look at it, it’s reliant on the quantity of food that you eat. So, there’s no way to trick the body by eating the same amount of food broken up into small meals. It’s still the same amount of food. So you can’t trick the body into burning more calories.
For example, let’s look at protein, a really simple example. If I have two pieces of chicken and they both weigh the same, for simplicity’s sake, let’s just assume that each of these pieces of chicken are 100 calories. Now, protein has the highest thermogenic effect of food out of the three macronutrients, and it’s roughly around 20%. So from 100 calorie piece of chicken, it’s gonna take 20 calories to break that down. That’s the required amount of energy my body will use. Now, if I have a hundred calories of chicken in this meal and a hundred calories of chicken in this meal, it’s still only 20 calories breaking down here and 20 calories here. It doesn’t matter if I eat it together in one meal, in one sitting or if I eat it a few hours apart. It’s still the same amount of food, and my body will only require the same amount of calories to break it down. So in this example, 20 calories, 20 calories eaten together is 40 calories. Eaten apart in 2 separate sittings, 20 and 20, it’s still 40 calories.
There is no way to trick the body by eating more frequent meals and thinking that you are increasing your metabolic rate. You cannot do that. You cannot trick the body. It is dependent on the quantity of food that you are eating, so the amount, and it is dependent on the macronutrient composition of the meal. They are the only things that influence the amount of calories your body will need to break down the food, not how frequently you are consuming them.
So, myth number 1. You don’t need to eat frequently to keep your metabolic rate high. In fact, some research is actually saying that a lower meal frequency, anywhere from 1 to 3, has actually been shown to increase metabolic rate.
Myth number #2
A calorie is just a calorie, and that’s all that matters – It’s just calories in and calories out.
Well, the truth of the matter is that it’s not that simple. Now, you see, we’ve got our 3 macronutrients, fat, carbohydrates, and protein. Now, for each gram of fat, it’s worth 9 calories. Each gram of carbohydrate, 4. Each gram of protein, 4.
In the previous video, we talked about the thermogenic effect of food, how much energy is required to break down each of these macronutrients. Now, the truth of the matter is, fat requires about 1.5%, carbohydrates require about 7.5%, and protein requires about 27%. So you can clearly see that a calorie is not a calorie.
If you were to round things up, you’d see that fat is still around about 9 calories per gram, carbohydrates are still roughly around 4, but protein will be about 3.2. So, it originally started off at 4, but because it requires so much energy for the body to break down, it’s actually only worth 3.2 calories instead of the 4.
So with that revelation there, you can see that simply if you ate the same amount of calories, but you simply ate more protein, you could actually burn more energy just by eating more protein, but the same amount of overall calories, just changing the macronutrient composition of your daily intake of food. So that’s something really, really interesting and really interesting to ponder.
The other cool thing about protein and what makes it really the king of all the macronutrients is out of all of them, research has also shown protein will be the most satiating, so the most satisfying and the best one to curb hunger. You don’t need to be an Einstein to figure that one out. What’s going to make you feel fuller, a slice of bread or a piece of steak? So there you go. When in doubt, eat more protein.
Myth number #3
Snacking between meals will curb hunger and reduce appetite
And that brings us to our third and final point, the concept of snacking between meals to curb your appetite. Truth is, research doesn’t support the concept of snacking. Even though that this is something that is recommended, there’s no supported evidence to say that snacking actually helps reduce your appetite. From a dieting standpoint, it also makes no sense. If the goal of the diet is to reduce the amount of calories you’re eating, why would you want to eat more calories by snacking? Doesn’t make any sense. So, if it is something that you have been doing, then look at cutting that habit out. Just go to the standard 3 square meals a day. That’s how we used to always eat before all this nonsense of snacking came about, and also the silly concepts of multiple small meals during the day to increase our metabolic rate, which you all saw in point number one is false anyway. So no need to fret about preparing a million different meals every day and stopping every 2 to 3 hours to eat. Just get back to simple, standard 3 square meals a day.
So there you have it. I hope that cuts through some of the myths and confusion and makes dieting and nutrition a little bit easier for you. So no need to fret about eating frequently throughout the day to stoke your metabolic fire.
Understand that protein is a very important macronutrient out of the 3 and that you also don’t need to snack to curb your hunger.
If you enjoyed this video and you know someone who could benefit from hearing these diet myths, then share this video on your timeline.
Thanks again for watching, and I’ll speak to you soon.
Could Your Posture Predict Health Issues?
Let me share with you some very interesting research about posture and it’s relationship to key health areas.
PLUS – One Easy Trick To Improve Your Posture
Increased Thoracic Kyphosis Increases Early Mortality:
This research study demonstrates the correlation of hyperkyphotic spinal posture as a predictor of early mortality in older men and women. Kado et al. (2005) evaluated the link between hyperkyphosis of the thoracic spine and early mortality among community dwelling, elderly men and women.
Kado, D., Huang, M., Barrett-Connor, E., & Greendale, G. (2005) Hyperkyphotic Posture and Poor Physical Functional Ability in Older Community-Dwelling Men and Women: The Rancho Bernardo Study. Journals of Gerontology: Biological Sciences, 60(5), 633-637.
2) Hyperkyphosis in Thoracic Spine Predicts Mortality in Women:
Hyperkyphosis of the thoracic spine in women predicts mortality, independent of the presence of vertebral osteoporosis. The authors of this study concluded that the presence of an increased kyphosis in elderly women showed a 1.14-fold increased risk for death.
Kado, D. et al. (2009) Hyperkyphosis predicts mortality independent of vertebral osteoporosis in older women. Annals of Internal Medicine 150:681-687.
3) Hyperkyphosis Increases Risk for Fracture, Early Mortality, and Impairs Quality of Life:
The authors concluded that hyperkyphosis has many associated health complications, including increased risk for fracture and mortality, and is associated with impaired physical performance, health, and quality of life. Women with hyperkyphosis report more physical difficulty, more adaptations to their lives, and greater generalized fears than women without hyperkyphosis.
Katzman et al. (2010) Age-Related Hyperkyphosis: Its Causes, Consequences, and Management. Journal of Orthopedic and Sports Physical Therapy, 40(6) 352-360.
Hey, in this short video, I’m going to share with you some really scary research about posture, and how it relates to your health. And, also talk about an important feedback loop between posture and our emotions, plus I’m going to share with you my simple trigger tip, so you can have better posture, stand taller, and be healthier.
Hey, it’s Dr Leevi from Wises Road Chiropractic. So, what is proper posture? Proper posture, just think about a nice, neutral spine. So, neutral spine, when we talk about the upper body, is that, from the side, your ear hole should be above your shoulder. So if you look at me from the side, a nice, proper, neutral posture should be like this, with the ear falling directly below the shoulder.
Unfortunately what we commonly see a lot now in society, with time spent on mobile devices, desk work, and our sedentary lifestyle, is people are losing the battle with gravity, and they end up in that hunched, sort of question mark position. So it’s really common, instead of the ear being over the shoulder, we start to see that head drift forward and then the upper back start to round. And we get in that very round chested type of posture, that round shoulder type of posture.
That is not the posture that we want to be in. In fact, that increased curve, through the mid-back, that rounding through the mid-back, has actually been related to an early predictor of mortality. In other words, poor posture has been shown to correlate to an earlier death rate. So, really scary stuff.
Poor posture has also been shown to have;
- an increased rate of fractures – chance of fractures
- poor performance,
- a lower quality of life and performance.
When we talk about posture, from an emotional standpoint, there are so many things that we can talk about, but you yourself would know, there’s such an intimate relationship between our mind, and the body. And, the body talking back to the mind. Really easy, when you think about things, and when people are trying to act like a depressed person, or a sad person, what type of posture are they going to adopt? They are going to adopt that forward hunch type of posture. And this is my depressed posture, my unhappy posture. It’s also my stress posture. So when we think back in the day, when we get in that accelerator mode, that fight-or-flight stress response, we’re in that protective posture aren’t we, because we’re going to run, or we’re going to be prepared for a fight. So we shut down, and we protect ourselves.
So, really important to understand, your brain is feeding back to your body to control it, but, the body also feeds to the brain. So, if we are hanging out in that poor posture a lot, the messages that body is sending the brain, “I’m stressed. “I’m uncomfortable. “I’m in the fight-or-flight response. “I’m not happy.” “I’m not positive.” So, we see a very intimate relationship between body and the brain, and that’s another reason why posture is so important.
So, what can we do about this?…
Along with getting adjusted with your chiropractic, and the the active exercises that I’ve been giving you, here’s my simple posture trigger tip that I want to share with you. So you can use this any time throughout the day, just to help trigger your mind to get back in proper, normal posture. Really easy.
I call it the, “Where’s my balloon” trigger. All you need to think about it is, think about a balloon, coming from the top of your chest, and the balloon goes up to the ceiling. And, it pulls your chest up to the ceiling. That’s all you need to think about. So, when we are feeling like we’re losing the battle with gravity, like that. You think about, you say to yourself, “Where’s my balloon? “Where’s my balloon.” And the balloon, going up to the ceiling, like that.
Now, that’s a really simple trigger that you can start using on a daily basis, just to bring your awareness to your posture.
Thanks again for watching. And if you know someone who could benefit from better posture, please share this video on your timeline, you never know who you could help out.
Thanks again for watching, and I’ll speak to you soon.
How To Master “Transitions” For 83% More Energy
Let me share how to master transitions so you can:
- Tackle each new task in the day with renewed vigor + positivity
- Have a clear intention so you can get the most out of events
- Finish the day and not feel totally drained
Not a day goes by where I don’t hear a person complain about not having enough energy, and wanting more energy. And as I wrap up here at the clinic to go home for the weekend, I can’t help but think about one key area where we can increase our energy, and that is how we handle transitions. And that’s something that we’re going to go through in this video. How you handle transitions can be key to helping you have more energy.
Hey, it’s Dr Leevi from Wises Road Chiropractic And one of the most common things I hear from patients once they start Chiropractic is they actually feel an increase in their energy levels. Just from getting the body feeling better and functioning better, they feel improvements in their energy. I want to share with you a tip about how we can handle transitions And I think that handling transitions could be one of the simplest, easiest, and most powerful ways that we can harness some more energy in our day to day life. So let’s talk about them.
Think about all the transitions that you have in your day to day life. From getting up in the morning, we have a transition from being asleep to being awake. We have a transition from leaving the house, typically, to commuting somewhere. You may be running some errands, you may be dropping the kids off at school, you may be going to work. Once you are at work, you also have transitions, typically, within your work day where you’re doing different types of work. You may have periods where you are doing some solo work, some other times where you’re having meetings, or interacting with groups of people, or maybe you’re one on one with clients, or something like that. Then at the end of the day, you’ve got to transition from work to home life.
How can we better manage these transitions?
Because a couple of questions I’ll ask you:
Have you ever carried energy from one activity to the next? Think about that. Have you ever been in one of those activities, and gone to the next activity, and held onto some negative energy from that previous activity?
What about: Have you ever gone through your day where you’ve been so busy and so crazy that you’re just plowing through all your activities?
All your different transitions, all those multitude of activities that are very different, and you’re not even taking a break, you’re just plowing through them just to get through them.
Or have you ever found that by the end of the day, you are exhausted and you are not present, you are not connecting with people?
Typically, people will answer yes to all three of those questions.
What we see here is a breakdown in how we’re handling transitions, and a really good opportunity that we can start to make a change there, What we want to think about is when we are transitioning from one activity to another, take a little time to pause… and you want to relax… and then set intention. Let’s talk about that. So, really really easy.
As you move from one major activity to the next, take a brief break for yourself. Close your eyes for just one to two minutes. And just do some belly breathing. And just think to yourself “Relax.” Think about all the tension in your head, your jaw, your neck, your shoulders. And just think “Relax.” Then just move to your upper back, your lower back, your legs, and just think “Relax.” Just breathe, and just repeat the mantra, “Relax.”
Now you’re obviously not going to unwind all the day’s tension, but you just want to try to let go of a little bit of it. Now, that’s the release and relax portion of it. Now, you can start to ask yourself some questions. Prompts that are going to get you in a different state for the upcoming new activity.
Things like, “How am I going to show up?” That’s a great one. Ask yourself that question. As you’re transitioning from one thing to the next, ask yourself, “How am I going to show up for this next activity?” Another good question, “How can I do this next activity with excellence?” And lastly, “How can I enjoy this process?”
Now they don’t have to be those exact questions, but questions along those types of lines can start to trigger the mind and get you to think differently. So there’s a really simple but powerful way that you can start to manage the transitions in your day and help recharge and re-energize your energy levels. A really easy thing to do. Look over your days, your weeks, and map out key transitions that you have. And then, simply just jot down one or two simple questions that you are going to start to ask yourself.
Now, the car is a classic place to be able to do this cause it’s a classic transition where we leave one place, and we get to another place. It’s a perfect opportunity just to take that one to two minutes to release tension in your body, and then set intention for the upcoming activity.
Give it a go, let me know how you go with this. I think it’ll make a really really big difference.
Now, if you enjoyed this video, and you think you know someone who could do with a little bit more energy, then share it on your timeline, you never know who you could help.
Thanks again for watching, and I’ll speak to you soon.
How To Properly Use The Foam Roller For The Hips
Tight, stiff + sore hips can lead to knee problems, back pain and muscle strains.
Discover the 3 areas of the hip you need to release and how to easily do it.
In this short video, I’m going to show you how to properly use the roller to help your hips.
Hey, it’s Dr Leevi, your chiropractor from Wises Road Chiropractic. In this video I’m going to show you how to use the roller to help get some mobility into the hips. Now, one of the key areas of hips that we want to look at are the glute muscles on the side and all those hip rotators. So, a really, really easy way to do that.
We’re going to pop the roller on the ground, you’re going to sit on the roller and the side that you want to release is the leg that you’re going to cross over the other leg, Really, really easy. So, you cross over that leg and now you want to angle yourself a little bit onto that butt cheek and all those muscles there that are tight. You want to give them some nice long rolls to begin with and then you want to find those little tender bands, those trigger points and just sit on them, breathe, and just let that tension out those areas. Really, really easy. So, from the front, so you know what it looked like, sitting on the roller, I want to release and open my right hip area, so right leg is going to go over, slightly angle the body like that. Really easy. I’ve got my hand here for support and I’ve got the front leg there for support too. The more body weight I put on the roller the more I’m going to get into that tissue, so you’re in control of it with the amount of weight you have through your leg and your hand.
Next up, along the side of the leg, we’ve got all that fascia, we’ve also got a lot of muscles there. So, really easy for this one, roller goes on the ground and you’re gonna lay on the side like that. Now, this leg can help and this elbow are supporting you and we use those to help roll up and down that area, the outside of that leg. From the hip joint all the way down to the knee joint. Now, you may want to put some more weight on there, take that leg off the ground so it’s just your lower hand supporting you. Really easy. And obviously you’re doing it on the other side.
And then next up, hey, this front area, the hip flexor. Pop the roller on the ground, and you’re going to lay on it and come up to that hip joint and we’re just rolling over it like that. Really, really easy. So, for the front of the hip, okay, the hip flexor area, you want to sort of be on the belt line and then slightly below when you’re using the roller. So, sort of where your shorts or your pants are sitting to slightly below. So, position the roller there, and you’re going to be flat, face down on it. And I’m just guiding my body over, up to the belt line, below, up to the belt line, below. So, we’ve done the back of the hip, the side of the hip and the front of the hip. Really, really easy ways to use the roller to help get some mobility in that area.
So, you can roll out all those sore, tender areas and then you can use the mobility exercises on my previous videos, to help get some life in those areas.
Thanks again for watching. And if you know someone you think could benefit from learning how to use the roller properly for their hips, then share this video on your timeline.
You never know who you could help.
Thanks again for watching, and I’ll speak to you soon.
Do You Know The 3 Most Neglected Body Areas That Must Remain Mobile for A Pain-Free Life?
Plus The 3 Best Mobility Exercises That You’re NOT Doing.
What I share in this video can help you: Stay Mobile, Feel Great + Prevent Injury.
In this short video, I’m going to reveal to you the 3 most common areas of the body that lack mobility, and I’m going to show you a simple way that you can start getting some life in these areas so you can feel healthier, move better and prevent all these injuries. So, stay tuned.
Hey, it’s Dr. Leevi from Wises Road Chiropractic, and in order to better understand today the 3 areas that we are going to look at getting some mobility into, I want to introduce you to the concept of the block by block approach to mobility and stability in the body. Now, in a nutshell, this is a really simple way to look at how the body is stacked upon each other and that each joint alternates from a mobility to stability characteristic. So, really really easy.
Let’s start down at the bottom, the ankle joint. So, ankle joint needs to be a mobile joint. Every time we are walking it is important that our ankle joint can move properly and absorb weight and redistribute weight so we can walk properly. Ankle joint needs to be mobile. Next up is the knee joint. Knee joint doesn’t need mobility. Knee joint needs stability. If you’ve ever heard of people getting mobility in their knee joint, that is things like ACL tears, collateral ligament problems, meniscus tears, those types of issues. The knee joint is about stability.
Next we come to the hips. The hips, after coming from a stable joint, they are a mobile joint and it’s really important that the hips are moving well. A lot of lower back problems may come from immobile hips, so the hips must be mobile. Next up we come to the lower back. The lower back is all about stability. This is one of the biggest mistakes people make with this area. For years and decades people have been trying to get the lower back mobile. The lower back is all about stability and more and more research is now saying this area must be stable and we should stop trying to force movement into it with all those weird bending and twisting movements that people love to do to that area.
So lower back is about stability. Next up we come to the mid-back, what is called the thoracic spine where all your ribs join on. That is an area that is about mobility. It is a massively neglected area and research is now just showing the importance of getting some movement into this area.
So in today’s video, I want to show you simple mobility exercises you can start doing for your ankle, your hips, and your mid-back. So let’s get to it.
First up, the easiest way to think about mobility is that we are feeding movement into a joint. It’s different from stretching, stretching where you may hold a static position or you may slightly increase a position that you’re holding to stretch the muscle wall. With mobility you really want to think about moving the joint, about feeding motion into the joint. So a lot of the times you’re going to be rocking in and out of a certain position as you feed movement and motion into that joint. Now that’s gonna affect the joint, that’s going to stretch the muscle. It’s going to stretch ligaments. It’s going to stretch tendons. We are feeding movement and life back into areas that haven’t moved well for a long time.
So let’s start with the ankle joint, really really easy. If I want to work my left ankle, what I’m going to do is I’m going to stand hip-width apart and I’m going to take my right foot, move it forward slightly. My feet are going to be like they are on train tracks. So parallel, toes facing in the same direction. And all I’m going to do here is I’m gonna keep my heel on the ground and I’m going to bend my back leg, and that’s all I’m doing. Bending my back leg, driving my back knee over my toes. I’m going to show you from the side what it looks like. So we’re working on the left leg, it’ll always be the rear leg. Important when I do this, see how I’m driving that knee over my ankle like that. Really, really important. The two biggest mistakes with this exercise, this ankle mobility, is one, lifting the heel off the ground. That is the exact movement that I am trying to feed into that ankle. So driving that knee, it’s important that that heel stays on the ground and it doesn’t come up like that. The other really important thing is it’s really important that I don’t cheat and let these feet that are on train tracks start to drift out like that and do the exercise like that. That’s not what I want to be doing. So, train tracks, hip-width apart and we’re gently bending down and I’m driving that knee over that ankle joint. Now, when you do that, what you should feel is you’re going to feel a stretch through here, and you should also feel some movement through the front of that ankle joint when I do it, and that’s all I’m doing. I just bend into it like that. 5 to 10 on one leg, 5 to 10 on the other leg.
Next up, let’s talk about the hip joints. So the hip joints must remain nice and mobile. So, I’ve got a really simple exercise here for you and we’re going to work on getting some mobility in the hip joints through all different angles. Now, really easy, start with feet hip-width apart. Take a step out, and all we’re going to do here, going to keep my feet like train tracks and I’m just going to drop my rear knee to the ground. Like a lunge, but I don’t need to step this leg back, I can stay in this static position. So dropping rear knee to the ground and driving up through my front heel. Dropping knee to the ground, drive up through the front heel. What I don’t want to do is collapse over my front foot. So, all I’m doing is I’m sitting, rear knee to the ground, drive up through front heel. So from the side so you can see what this looks like. Feet together, I’ve stepped out and I’m now sitting rear knee to the ground and driving through my front heel. Drop the rear knee to the ground, drive through the front heel. What I don’t want to do is collapse over that front foot, okay. So just dropping that rear knee to the ground and driving up. Now, what this split stance does is this is a hip opener, and then the lunge part of it dropping down, we are feeding some movement into that hip opener position. Five on one side, five on the other. So that’s one plane for the hip. Now we’re going to work a sideways plane. So, feet apart. Once again, toes, feet like train tracks, so parallel together, toes must point in the same direction. And now all I do is I’m going over to one side like that. Then the other side, like that. 5 to 10 on each side. What you don’t want to do, is I don’t want this foot to start creeping out like that. That defeats the purpose of me getting the mobility in this hip. So that foot coming out. So feet like train tracks, keep them there, and when I go down my foot is still pointing straight ahead. This foot still on the ground, so not cheating and coming off either. So, feet flat, feet pointing in the same direction. From the side, so you can see me, what you don’t want to happen is when you bend down, you are going to have some forward bend of the body. There will be some forward bend of the body. You can see my body here. What’s not happening is me collapsing like this. So, back is still straight and I’m sitting into that position. The last one for the hip. This time, one foot’s going to face forward, your other foot is going to be 90 degrees. So what you’re going to do is start with your feet together, take a step out and you can see my feet are at 90 degrees. What I’m going to do, one leg is going to stay straight and I’m going to sit into the rear leg. I’m going to continue to face towards my front leg as I sit into that rear leg. So opening up the hip like this. So 5 to 10 on one leg and then you’re going to swap legs. Now, when I swap the legs I need my face to face the other leg, and I’m going to sit. So really easy, there’s simple three exercises that all can be done on the spot, to help open up those hip joints.
Now lastly let’s talk about mobility of the mid-back or thoracic spine. So this is the area below the neck and above the lower back. Very important area that we get some mobility in. Quite often really jammed up after a lifetime of sitting, not moving well, poor posture, this area takes a beating. So let’s do a simple exercise to get some life back into this area. So really important, when we talk about getting mobility in the thoracic spine, the mid-back, you must lock the pelvis and the lower back. The hips and the lower back must be locked so we don’t compensate or cheat or put any movement through these areas. That is a key thing for thoracic spine, mid-back mobility. So, really really easy way to do that. We start in an all 4 position commonly called quadruped. So quadruped or tabletop, hands directly below feet, knees directly below hips. Now if this is the most mobile you can be then that is fine. You do your exercise from this position. If possible, the more that I can sit back onto my heels. So the more I can close this angle here of my knees, the more I can lock down my pelvis and lower back, which means I’m going to get some better movement through the mid-back. So if you can sit down, then go for it. Now, you can put a towel under here, a pillow, a cushion, whatever you need, or you may find that from that starting position you may just go back a little bit and that’s all you can do. So that’s fine, you just hold that position. So you find the position that is comfortable for you where you can lock the pelvis and lower back. So for me, I’m going to start here, hands are going to go on the ground. One hand on the back of the neck and all I’m going to do is I’m gonna bring elbow to elbow, really easy. Take a breath in, and as I breathe out open up, breathing out. Breathe in, elbow to elbow. Breathe out, open up. Breathe in, breathe out. So, from the front so you can see it. So hands on the floor. Hand on the back of the head, elbow to elbow. Breath in, breathe out. Breath in, breathe out. All right. What you don’t want to be doing is moving a lot and rocking a lot through the lower back. So, really important, we’re isolating that mid-back and we’re not going all crazy and twisting and rotating through the pelvis or lower back. So you saw how controlled I was when I was doing it. It should not look like this. All right? That’s not the goal of the exercise. Nice and controlled, locked through the pelvis and lower back, gently moving through the mid-back.
So there you have it, 3 simple but really powerful exercises that you can start doing for some key areas that you must keep mobile in your body.
These are great to do before workouts, after workouts, at the end of the work day, before the work day, just get them done.
If you enjoyed this video and you know someone who you think could benefit from getting their body more mobile, then share it on your timeline.
You never know who you could help.
Thanks again for watching and I’ll speak to you soon.
Let’s cut through the myths and misinformation regarding back pain as I reveal:
- Can discs really slip? Can they cause pain and if so how?
- How do you get problems like sciatica and pinched nerves and how best to treat them?
- How to decrease your chance of back surgery by 42% (it’s easier than you think)
- The best exercise to do when you have back pain (hint:it’s NOT about strengthening your core)
– Hi, in this short video we’re going to talk about the truth about slipped discs, how you actually injure your back and cause disc problems, what can happen when you injure the disc and what you can do about it. So, stay tuned.
Hi, it’s Dr Leevi from Wises Road Chiropractic and we’re talking about slipped discs today. Now, the truth is even though this is a commonly used term, you can’t actually slip a disc. You can injure discs and what I want to do in this video is explain to you a bit about what actually happens to the disc when you injure it. So to do that, we’ll use the models and I’ll get to that. One really common question people wonder is, well, how did I injure my back or the discs in my back? And, it’s a great question.
Quite often we think that it’s from doing something crazy or out of the ordinary or lifting something really heavy. The truth is, research has shown and with a lot of the patients I see here at the clinic, it’s our everyday tasks that we do. Typically, it’s a repetitive task that we do day in, day out and they just build up and they take a stress on the disc or the joints of the spine and eventually you reach a little tipping point where quite a menial or trivial event such as, waking up in the morning and getting out of bed, tying up your shoelace, bending over in the shower, picking up a newspaper. Those are the types of things you may have heard someone say, ah, my back just went out or I slipped a disc. So, truth be told you can injure your disc, but it’s typically not done with crazy heavy lifting, it’s done with those trivial sort of menial events.
Let’s dive in and have a look a little bit more about the anatomy of the spine and the discs so you can better understand how an injury happens to the disc and I’ll talk about the common injuries that we have. To do that, I’m gonna use my model of the spine here. And, you can see here with the model of the spine the spine is facing this way. So, this is the front of the spine and your ribs would be here and you would be facing that way. At the back of the spine you can see all these processes here, these bony processes. These are the ones that you can actually feel and sometimes see on your actual back.
Now, when we look at the spine here we see that there are three normal curves, forward curve in the neck, a forward curve in the lower back and then a reverse curve through the mid-back. Between the bones of the spine you’ll see the discs. So, let’s have a closer look at the discs. So, here with my little spinal model let’s have a closer look at the disc. So, once again just to orientate ourselves, this is the front of the spine and this is the back of the spine, those are those bony processes that you can sometimes feel and see at the back. We’ve got the bones of our spine and between the bones we have the disc.
Now the discs acts like a shock absorbed between the bones and you’ll actually see it actually is connected to the bones above and below. Above and below each disc is a bone and the disc is connected to those. So, the disc itself can’t actually slip out and physically go anywhere. What can happen is you can injure this disc and it can get tears in it and it can start to bulge and even herniate. Now, what’s really important is if you start to have a look at, the disc is actually a shock absorbed between the bones that acts as a spacer to allow this to come out, these things. These are spinal nerves coming off your spinal cord. So, the brain up in our heads sending messages down the spinal cord, out to the body and it’s talking to your muscles, your organs and your tissues through these nerves and you can see the disc is an integral part of supplying space to that nerve.
Let’s have a look at a bird’s eye view of the disc and to see what happens when it gets injured. Alright, so to gain a better understanding of the disc let’s have a look at a bird’s eye view of the disc. Now, we are looking at the same little spinal model just from the top so let’s orientate ourselves. This is the back here, those spiny processes and this is the front of the disc of the spine. Now what you see with the disc is, we’ve actually got a fibrous outside layer made out of rings. These are quite fibrous, tough connected rings and then inside you’ll see a different sort of a substance, this is the nucleus of the disc. This is quite a viscous jelly like substance like a toothpaste type of substance. Now, these fibrous outside layers, even though they are quite thick and connective tissue, what can happen is over time repetitive injury can start to chip away at these fibrous outside layers and start to cause tearing in them or peeling away in them. And, what you’ll see can happen is, if enough damage is done over time we get damage to those fibrous layers and that inside layer can start to leak out and what can happen is it can start to cause bulges.
Now, what’s really important to understand is, there’s a few key things going on. We showed previously before that the nerve has to come out of this hole, so if that disc starts to bulge it can put pressure or irritation on that nerve. Also, if we have a look at the bird’s eye view, we remember that the spinal cord is actually here and if that disc bulges it can also put pressure on the spinal cord. Now, regardless of that, when this disc starts to bulge and it gets close enough to the edge in the outer third, that area can be painful and sensitive so you will start to feel pain there when that disc gets injured enough, even without it affecting the nerve. So, quite often people wonder what can they do about disc issues.
So, let’s talk about a few scenarios.
Number one, let’s talk about preventing disc issues. Really important to understand how everyday stresses that we are putting on the spine with our posture and the tasks that we do everyday, they’re the things that are going to add up. So, we need to be mindful about posture on a daily basis. Nowadays, really common, people racking up a lot of time at computers. So, we need to make sure our ergonomics are really good. Within the framework of good ergonomics we need to make sure we are regular with our breaks. Research is showing every 20 minutes we must get up and walk around because after 20 minutes of loading the disc doesn’t get much fluid exchange, it depends on our movement to help exchange fluids to keep it nice and healthy. So, set your timer, set a watch, the phone, something like that so you get up from your desk every 20 minutes and break up that sitting. Other thing that’s really important is, if we’re starting to have some issues it’s really important to address them.
So, I spoke previously about how the disc gets injured and it’s a slow process over time. The body will let you know. You’ll have warning signs that areas are getting stiff, achy and sore. They may be inconsistent, they may not be that severe, do not wait till they are consistent and severe. It’s best to do something in those early stages and really get on top of things. So, get things sorted out in those early stages. Don’t procrastinate with your health. Secondly, if we are getting to the stage where things are feeling quite uncomfortable, it used to be recommended that bed rest was a good thing to do. Much research has shown that, that isn’t a good thing to do. What will happen is, that lack of movement will cause a de-conditioning of the muscles that help stabilize your spine and helps support you. That can happen quite quickly with those important back stabilizers. So, movement is really key. It doesn’t have to be anything crazy, within your pain-free limits just walking on a nice flat surface.
I often tell my patients, in those early stages if they are very acute and inflamed, walking up and down the hallway with bare feet is the best thing that they can do for their disc or their back issues. The other thing that’s really important to understand is, some really interesting research came out a couple of years back talking about the incidents of spinal surgery and back surgery and they were saying that if your first port of call for your back problem is a medical doctor or a surgeon, there’s a 42% chance that you’ll end up with surgery.
On the other hand if your first port of call for your back problem was a chiropractor, there was only a 1.5% chance that you would end up with surgery. So, I urge people to really explore their conservative options first. I think that that’s really, really important.
Now, if you know someone, if you enjoyed this video, thanks for watching and if you enjoyed this video and got something out of it, do me a favor and share it on your timeline. You may have friends or family who are suffering with back pain and the information in this video could really help them out.
If you’ve got any questions about anything that we chatted about in this video, about chiropractic, about your back problem, disc problem, leave them in the comments below and I’ll do my best to try and answer them.
Thanks again for watching and I’ll speak with you soon.