How Your Environment Influences Your Habits

The environment we live in determines whether our habits are healthy or not. It also influences your day to day choices and ultimately your lifestyle and your health.

Past environment

Millions of years ago the environment looked like this: open land, wild animals, forests, savannas, in terms of food berries, fruit, potatoes at some point and game, we had to hunt and walk for km to find food and then bring it back and cook it.

So the only options were walking a lot, sleeping, eating what there was to eat and reproducing. That was pretty much it, besides kids playing outside.

Present environment

Today’s environment look like this: buildings, cars, hardly any open space, store at the corner of the street, food in abundance, already cooked sometimes and online deliveries, TV, laptop, phones and tablets.

In the past we had to walk, run, squat, crawl, lift and carry. Now we can avoid most physical effort.

We have also evolved to crave sugars, fats and salt. We need them. While in the past the only options were fruit, nuts, game and water, now we have an abundance of uncecessary amount of calories from some of the worst sources. But while in the past we would use these calories and more, now we mainly receive them and keep them.

So the environment “encourages” us to consume these foods and drinks, it allows us. On the other hand we have created a very sedentary environment. We don’t use the calories we consume.

Cluttered desk

That kind environment at some point makes you tired, and stressed. When you are tired you tend to crave high energy foods, carbohydrates, which as we have designed the environment, are in abundance and from many wrong sources.

This is a simple example but it applies to all kinds of environments: your house, your fridge, office, tube stations, recreational parks, touristic places, streets and more.So we talked about food mainly because this is something we all struggle with these days. And the environment we live in has a massive impact on your eating habits.

What to do

There are things you cannot control (such a pollution on the street) and things you can control (such as your home). Let’s focus on what we can control and do, that will make a big difference in several other environments in your life.

Home environment

Probably the number one place to begin is your house. Here are a few examples of how to think about your environment and your habits

Having a TV: you will watch movies but also news and advertisments – news are filled with all the bad that’s going on in the world, very seldom the beautiful and happy, ads of any kind flood your mind which influence the way you think about the world, certain products and everything really, at a subconscious level. Your thoughts and habits are controlled by your subconscious. Solution: get netflix or just don’t have a TV, many people don’t have TVs, and I am one of them. I like to be in control of what I feed my mind with, as much as I can.

Storing certain types of foods: I don’t have cakes , ice cream and chocolate in the house, if I want I have to go buy, eat and that’s it. Same for sodas although I have’t had a soda in years, and same with breakfast cereal.

Nature: I am moving in an apartment now and that means I can have plants, so i will have a jungle corner because that makes me feel good and calm. What do you have in your house that makes you feel good?

I have my Karate medals and trophies, and race numbers where I can see them, so are my most powerful quotes.

Just these few elements have the power to keep me consistent and influence my habits the way I want them to be.

Home is important and it will expand to the office and all other areas. But not in a few months, let nature takes it course, your mind and body with adapt gradually in their own time. Using force to change something is not always the answer.

There are many examples and ways to make things come by themselves by simply designing the environment the right way. It’s very personalized, so if you’d like some guidance and ideas do contact me here.

People with kids

People with kids who say they need sweets for kids. A healthy environment is particularly important for kids. Habits are developed from an early age, after teenage it’s very difficult to change them. And why should we expect kids to change their habits later when we can set correct habits from the beginning.

I don’t have kids but my parents raised me and my cousin and I talk about these things with my mother very often to better understand and be able to advise my clients.

The environemnt and physical pain

Not all, but many of the aches and pain (acute or chronic) – lower back pain for example – come from weak muscles.

Comfy chairs, soft beds, supported muscles grow weaker. As the muscles grow weaker they need support. Getting more support will not help strengthen the muscles.

Don’t get me wrong, I like comfort myself, but sometimes a comfy chair can be replaced with one we need to use our core muscles to keep upright.

Maybe we should design buildings with stairs only for the first 2-3 floors. That is a way to design an environment and encourage people to take the stairs more often. Of course for the disabled the building will be adapted.

As long as we have the lift next to us, we are seldom going to take the stairs, and I am not talking about you and me but about everyone else.

Gradual changes

It is important to understand that no matter how much we try to change in a short period of time. Nature needs time to adapt. Your muscles, skeletal system even your digestive system, and your mind have to take their time.

Gradual changes are the answer to any changes you want to make, as well as patience and consistency.

Remember to contact me if you want guidance.

January 17, 2016

Why Dieting Almost Never Works

I have so many thoughts to share on the topic. Too many to write them all down. It’s something that angers me, the exploitation of natural, human behaviors. Craving sugary, salty and fatty foods are not always a conscious choice. We have evolved to crave these things. Maybe because millions of years ago food was scarce and we needed calories and to store fat.

Nowadays we do not. We have an abundance of food. We throw away fruits and vegetables grown by farmers because they don’t have the “perfect” shape to be places on the place of hour: the supermarket shelf. Fortunately this is slowly changing. It is slow but it’s progress nonetheless.

However, the thousands of ads we see daily encourage us to give into our cravings for sugary, fatty and salty foods, instead of the opposite.

Alongside this we have the dieting industry. Around the world dieting is a multi billion dollar industry. Britain’s diet industry is worth £2 billion. And that includes books, dvds, gym membership, supplements, special foods and so on.

Why do you think this industry is worth so much? It surely didn’t start here. It built up.

But the question is how is it possible to grow so much if you get results with the clients who come to you?

Surely after a person reaches the weight they wish, they will not continue the dieting, right?

So how come this industry keeps growing? Why do we still have obese adults and teenagers when we have so many solutions out there? Solutions that people around the world spend money one, in some cases a lot of money.

They don’t change their products. They are still lose weight through this diet and that diet (I don’t want to point any fingers).

The answer is simple. They don’t actually work.

If they don’t work, or work for a limited period of time (because people need to see some results at least), the same person will come over and over again to spend money in the industry. And that’s how they grow. You cannot cure obesity when you risk losing millions.

What’s missing?

As I said before we have evolved to crave and store fat. It is very difficult to bypass these unconscious urges. It is possible.

The dieting industry may change some of your behaviors but they never change your environment.

What you see, what you smell, where you go and what you do. The people you spend time with, your personal environment, office and so on.

Changing your environment supports your behavioral changes.

Without the 2 you cannot have lasting results. And please don’t be fooled by the hundreds of before and after pictures which show flat abs and six packs in a few weeks, without exercise or giving up processed, unhealthy foods. Look closely and be skeptical. It’s a multi billion dollar industry which is looking to grow more.

In conclusion, if dieting really worked they would all run out of business.

Focus on health first, be patient, address habits but also the environment and be skeptical when you see ads, celebrities and amazing pictures. Filter all this information and think before you act.

Lastly, “diet” is no something related to restrictions on eating. You have a diet and I have a diet, we all have diets. A diet can be healthy or unhealthy. But the industry has abused the term and turned it into something scary.

January 16, 2016

Something’s Wrong With Your Shoes

I keep picking on running shoes, and, when possible, my clients and I walk and train barefoot. We take off our running shoes and go barefoot for some really good reasons. These are just a few of them:

Sensory Perception

There is a network of nerves on the bottom of your feet which sent information to the brain about the ground underneath your feet: . This triggers reflexes that help you avoid injuries when you sense something sharp or uneven. The thick soles of your running shoes limit sensory perception, and limit the key reflexes your body is intelligently equipped with to avoid injury, whether skeletal or muscular.

Flat Foot

Flat foot essentially means the arch of the foot doesn’t develop properly or it collapses. This can lead to other injuries.

There are people who are genetically predisposed to getting flat feet, but in many, many cases the problem is caused my weak foot muscles. These muscles help create and maintain the shape of the arch. Like any other arch you see in construction, they support your weight as it bounces up and down.

Your running shoes have arch support and cushioning so your muscles work less. Like any other muscles, if the muscles in the arch of your foot are not trained they weaken.

So I ask you this: if weak muscles in the arch leads to flat feet, are shoes that make those muscles work less the best choice?

Stiff soles are there to make the foot muscles work less as well. The less the muscles work, the weaker they become.

Plantar Fasciitis

Plantar fasciitis is that sharp pain you may have felt in the sole of your feet after a run or when you wake up in the morning.

The plantar fascia is a tendonlike sheet of tissue at the base of your foot. It works with he muscles in your arch. That sharp pain comes from inflammation of the plantar fascia.

If the arch muscles are weak then the plantar fascia has to work more, to compensate for those weak muscles. More stress on the plantar fascia eventually leads to inflammation.

Thus weak foot muscles contribute to plantar fasciitis as well. Padded shoes, created to help the foot work less, contribute to weak foot muscles. Weak foot muscles then need support, we give them support, they stay weak or get worse, and on, and on we go. A vicious circle.

One way I alleviate plantar fasciitis pain is by using a golf ball. Walking can also help the recovery process.

Uneven terrain

Among the things I love most in the outdoors is the uneven terrain. The flat, shiny gym or home floor does little to develop foot muscles. It does help but not as much as when you walk, run , crawl and balance on uneven terrain.

Uneven doesn’t mean holes in the ground. Your foot muscles will react to the slightest drop, even if it’s 1mm.

That is one of the many reasons why I choose the outdoors for myself and also for my clients.

Should you throw away your shoes?

There is no doubt that shoes protect us in many situations, such as when we step on a sharp object. They also protect us during the winter. There is nothing wrong in wearing shoes.

However, there is the downside of wearing shoes which has been the topic of this article. Thus, the solution is to balance it out. Wear shoes, wear minimalist shoes and go barefoot as well, indoors but more importantly outdoors where you have uneven terrain.

Now, I am not a podiatrist, but I do know this: strong and flexible feet are healthy feet. Strong, flexible and healthy fit make good foundations for a strong, flexible and healthy body.

A great book to read is The Story Of The Human Body by Daniel Lieberman.

If you do need advice, or maybe have questions about minimalist shoes contact me.

January 14, 2016

What Is The Correct Body Alignment

Alignment there, alignment here, I talk a lot about body alignment. And for good reason.

I was looking at my 8 year old nieces when I took them ice skating. It was their first time on the ice and they were simply naturals. They kept their balance so well, and naturally knew how to move their feet. I don’t know why I was there. Adults, on the other hand, had problems keeping their feet under their bodies. They learn but it takes longer, and their are very unbalanced.

Looking at them I see the correct body alignment. Natural for the kids, un-natural for the adults. We are born with all sorts of abilities, however, when we start sitting more than moving, and stop moving muscles, joints, body awareness goes into “hibernation”. Through Natural Human Movement we wake up those muscles and help the body remember it’s natural abilities, moving the body the way it was designed to move.

Why is correct body alignment important

Firstly, many of the pains, even chronic pains, are a result of habitual movements over a longer period of time, as well as other factors. Now, we don’t talk about health conditions or fractures, for example. Rather lower back pain, knee pain, ankle pain, shoulder pain.

Constant tension and body misuse, over a period of time, can lead to chronic pain

Second, running, walking, or moving in any way with an incorrect alignment can increase risks of injuries, and perpetuate older injuries.

Third, incorrect body alignment can strain certain muscles, and weaken others.

Fourth, strained muscles will affect your posture and your skeletal system, it can literally deform your skeleton; it may not be visible but it happens, think scoliosis, one of the most obvious situations of incorrect body alignment.

How to align your body correctly

In an article I can only give you the basics of correct body alignment. However, if you apply these elements to everything you do it will make a huge different in time.

Whether you are running, squatting, standing or walking remember the following points:

Feet – roughly hip width apart, toes facing forward
The Tripod – each of your feet form a tripod with the big toe + little toe + heel; focus on keeping this tripod on the ground at all times
Soft knees – not necessarily bent, but soft; it’s very subtle
Bucket of water – imagine your hips like a bucket of water; align your hips so you don’t spill water forwards or backwards
Core – if your hip, the bucket of water, is aligned then your core (you will feel it in the abdominal muscles) will be slightly contracted
Shoulders and years are aligned
Straight line from your ears to your shoulders to your hips to (approximately) the front of the ankles

These are the basics in a standing position. If you have any questions on body alignment or want to try one of The Merisoiu Technique sessions contact me.

January 13, 2016

3 Exercises For Hip Mobility And Stability For Runners

A strong and stable hip joint reduces the risk of injury in your pelvic joints, spine and knees. It also promotes a good posture, as there is no limitation in the hips flexors area (above the thighs, the muscles which help you bring your knee up, that’s hips flexion) and you develop a stronger core and stability muscles.

For runners, and not only, strong stability muscles, a stable hip joints, strong glutes maximus and hips flexibility and mobility can save a lot of injuries, help recover faster from injuries, and help perform better.

By strengthening muscles around the hips joints, which also stabilize the joint, you can relieve lower back pain as well.

Alignment

All exercises must be performed with correct alignment. If you lost technique and perform them with poor alignment then it’s for nothing. Dozens of repetitions are useless if they are not performed correctly.

Running is more than just placing one foot in from of the other. Running with good alignment, and a stable, mobile and flexible hip joint is the key to performance, speed or endurance, and less injuries.

1. Bridges

Lie down on your back.

Soles of your feet, hip width appart, flat on the ground and knees bent.

Keep heels as close to your buttocks as possible.

Lift your hips off the floor – using the buttocks.

This exercise activates your buttocks and hip stabilizers in your hip joints. It will reduce some of the back stiffness and lower back pain, and also improve your posture.

2. Squats

Particularly full or deep squats. These are excellent to strengthen your buttocks, and all stabilizer muscles from your feet all the way up to your core. It is a natural movement and should be practiced every day.

I have already written an article on Deep Squats – Benefits And Technique, it’s more detailed.

3. Balancing exercises

Balancing exercises are again exercises which should be performed daily. They strengthen all stability muscles from the soles of the feet to the core.

Balancing exercises do not stop at just standing on one leg. Not at all. Try variations such as:

standing on one leg and placing a pencil on the floor, then picking it up ( the SeeSaw)
making a big circle around your body as far as possible, close to the ground but without touching (360 Degrees) – see video below
imagine you are the center of a clock, stand on one leg and touch with the other leg (with the toes only) each number around the clock (without putting any weight on the leg that reaches out)

Get creative but do take care where you balance. Even if you have very good balance, in case you do lose balance make sure you will not fall and hurt ourself. Safety first.

These exercises and more are some of the balance exercises we practice on out Natural Human Movement coaching. They are also part of the online Academy – a 12 weeks, weekly training and planning on Natural Human Movement, with videos, audios and detailed technique descriptions.

If you want to know more about The Academy contact me.

If you’d like to experience the outdoors Natural Human Movements training, we have FREE taster sessions taking place in Surrey. Message me and let’s book you on a taster session. Click here to message me.

January 12, 2016

Flexibility And Mobility – Methods, Types Of Stretching And When To Stretch

Methods Of Stretching

Active Stretching

In active stretching there is no outside assistance, no walls, or other person stretching you.

It involves actively contracting one muscle or muscle group in order to stretch its opposing muscle group. When you stretch your triceps, the biceps relax, and the other way around.

This type of stretching is very important for athletes, because it is an essential aspect of dynamic flexibility and thus has a greater correlation with sports performance than passive stretching.

Passive Stretching

In the case of passive stretching you receive assistance from partner, another part of the body or wall. For example placing your leg on top of a bench to stretch your hamstrings.

This method is used by physiotherapists to increase joint range and muscle length.

Types Of Stretching

Ballistic Stretching

This form of stretching involves quick, repetitive bouncing or bobbing actions. This is done to increase the stretch beyond the muscle’s normal range. In this case you use momentum and body weight.

It is generally not the best stretch for the average exerciser, as it can lead to muscle damage that may occur as a result of the stretch reflex.

They are usually used as a radical method of stretching adhesions and stubborn fibrous tissue in physiotherapy and rehabilitation.

Dynamic Stretching

This is similar to ballistic stretching, however, there are no bouncing or jerky movements. These stretches are performed under control and should mimic the movements of the following sport or activity and act as a kind of rehearsal.

perform 10-15 repetitions of each stretch under control, gradually increasing the ROM

Dynamic stretches are recommended at the beginning of the workout. The following is a dynamic stretch:

Static Maintenance

Static maintenance stretching is where the muscle is taken to the end of its normal range and held without bouncing. These are short stretches, held for 10-15 seconds. They are used to maintain the normal length of the muscle.

Following repeated contractions during exercise, the muscle becomes shorter and thicker and a maintenance stretch is used to return the muscle to its normal length.

take the stretch to the point where you feel your muscles stretching, maintaining good alignment and posture
hold for 10-15 seconds
relax
repeat if desired

Static developmental

These stretches are used in flexibility training to develop the length of the fibres themselves, increasing range of movement at a joint. It should follow this pattern

take the stretch to where you feel tension and your muscle stretching, maintaining good alignment and posture
hold for 10 or more seconds, until the tension within the muscle has reduced
relax and passively (assisted by a person or object) increase the ROM of the stretch until tension is felt again
again hold for 10 or more seconds, until the tension within the muscle has reduced
again increase the ROM of the stretch until tension is felt again
hold until the tension reduces, then slowly and carefully return the limb to its normal position
repeat the stretch if desired

When to stretch

Stretching can be performed at any time of the day, appropriate to each person. You can stretch at home, watching TV, or at the office, in order to balance out periods of immobility in positions of poor posture.

As part of your workout, stretching should form an significant part of the warm up and cool down. In Karate we used to have 15-20 min of stretching at the beginning and at the end. It is essential

Warm up	Cool down
Static stretching	Static maintenance
Dynamic stretching	Static developmental
Ballistic stretching

Any questions? Contact me.

January 11, 2016

Flexibility And Mobility – Factors That Limit Flexibility And Mobility

There are many factors that may limit flexibility and mobility, long term or short term. It is good to be aware of them and adjust our workouts accordingly to maintain flexibility and mobility and reduce the risk of injuries.

Body temperature

The warmer your muscles and joints are the more flexible and mobile you will be.

Environmental temperature

Outside temperature, particularly if you workout outdoors as we do, is a big factor that may limit flexibility and mobility. In the cold season give yourself more time to warm up and more patience.

Type of training

If your sport or training style itself involves mobility and flexibility (i.e. Martial Arts, gymnastics) you will naturally be more flexible. No matter how much a runner stretches there will be limitations compared to a Martial Artist or gymnast.

This is why we train in natural movement, we incorporate mobility and flexibility in all exercises. If you are a runner, for example, you should consider yoga classes at least 3 times a week I’d say.

Time of stretching.

In the morning when you wake up you may feel a bit stiffer than normally. In the afternoon your body is probably the most flexible.

Age

Age is indeed a factor that limits mobility and flexibility. However, if you constantly trained to be mobile and flexible throughout the years the limitations will be smaller.

Gender

Women are generally more flexible than men.

Fashion

Sorry ladies, but wearing high heels is not going to be great for flexibility and mobility, ankle mobility will suffer the most limiting dorsiflexion (when you pull your toes towards your shin). Wearing high heels also alters posture and alignment.

Emotions

In his book “Stretching Scientifically” Thomas Kurz says that flexibility can be affected by anger, happiness, sadness, frustration, stress or how mentally burnt out we are.

Internal factors

There are situations when joints or bony structures limit range of movement. These are cases, along with pain in the joint, when you should consider seeing a your GP and see whether there is a more serious problem which needs attention.

Muscle mass

A body builder will be generally less flexible and mobile than a lean Martial Artist or a rock climber.

Practice

In the end the more you train the more flexible and mobile you will be. Be consistent and the above limiting factors will not influence you as much.

I give you this information not to discourage you but to help you train in a more complete way.

Also read about The difference between mobility and flexibility.

If you have questions don’t hesitate to contact me.

January 10, 2016

Flexibility And Mobility – What Is The Difference

Do you know the difference between flexibility and mobility? In this short article I will explain what is the difference between the two and in subsequent article on the topic we will look at what are the limiting factors of flexibility, how to improve flexibility and mobility and examples of exercising.

MOBILITY – ability to move or be moved freely and easily. MOBILITY is an indication on how well and efficiently we move.

FLEXIBILITY – quality of bending easily without breaking. FLEXIBILITY is a component of MOBILITY.

MOBILITY – how loose you feel, or how stiff you feel.

FLEXIBILITY – muscles length

MOBILITY – the whole picture, how easily the body can move.

FLEXIBILITY – specific to a particular movement or joint and it can vary around the body.

A person with MOBILITY can perform daily activities or certain exercises with more ease.

A person with FLEXIBILITY may not be able to move as easily. They have the flexibility but not necessary the freedom of movement. Mobility can limit the potential we gain through flexibility.

Physical Therapist, Author and Coach Gray Cook explains that MOBILITY is actually more anatomically and physiologically correct because it encompasses any structure that could restrict motion.

FLEXIBILITY would only imply structures having tension on them. Calling all limited motion problems “flexibility problems” assumes that all can be helped with stretching. Sometimes it cannot.

Bottom line flexibility without mobility will limit our bodies to function and move as they should. In future articles on the topic I will also talk about exercises and how to improve flexibility and mobility

If you have further questions contact me.

January 9, 2016

Three Elements Of Healthier And Stronger Joints

This passion for body mechanics started many years ago after I struggled with knee and ankle pain for years, to the point where I was struggling to walk. It became an obsession, which later on lead to learning more, coaching and writing on the topic.

Many of my clients come to me with lower back pain, knee pain and ankle pain. Probably because this is what I am most passionate about.

Having strong joints means we have a strong body. There is less rick of injuries, if we do injure ourselves we recover faster, we have more control over our bodies and, in general, a healthier body and movement.

Strength

As human beings we have been designed to move, and not just walk. For millions of year we have ran, carried, lifted and thrown, jumped and much more. Shoes were simple, no gels and excessive padding, sometimes there were no shoes at all. Chairs were simple four legged stools which required us to engage our muscle to stand upright, thus making those muscles stronger.

Today’s society encourages comfort at the expense of weaker muscles. And with more comfort, less physical activity and weaker muscles, joints and bones weaken as well. They also weaken because of aging, we just makes it sooner.

I often ask my clients what drew then towards me. Some of then say that the system, The Merisoiu Technique, is more complete.

Indeed it is. We learn how to walk, run, jump, lift, throw, carry, crawl, hang, and move if various ways. We get fit and strong with correct alignment. We don’t just exercise, we study movement and we strive to master it.

Thus, for stronger and healthier joints address as many forms of movement as you can:

walking
running
balancing
crawling
lifting, carrying, throwing, catching
squatting
crawling
mobility and flexibility

If you have injuries you must be careful. If you don’t have injuries you should also be careful, because a correct form of movement involves alignment.

Alignment

Whether moving or standing there is a degree of pressure on the joints. The problem is the angle at which the pressure falls.

Movements is not only about picking up limbs and put them in another place. Performing a movement safely requires muscle activation with the correct joint alignment.

This is where we, as fitness industry, go wrong. We educate our clients on the amount of calories and fat they burn by running and jumping up/down, left/right. Not many take the time and have the patient to educate about alignment. It takes work and commitment from the client as well.

Alignment is not something I can talk about in general, besides the general, standing and sitting body alignment. In movement, depending on the movement, alignment changes, although the basics (what I call foundations) of body alignment are still the same.

I will discuss body alignment in more detail in future articles. Until then remember this one thing:

If you draw a line (on the side of the body) from your ear, through the middle of your shoulder, through the hip and ending slightly in front of the ankle, you have a correct body alignment.

There is not perfect alignment, there is a range. I have an mp3 recording for my clients, which takes them through a body alignment visualization. I am happy to share this recording, for free, with the first 7 people who contact me. Not more than 7. To do this we must talk first. I like to know who you are and why you want this recording. Mention this article when you contact me. Simply book a call, it’s free by the way, clicking here.

Micronutrients and Macronutrients

I talk a lot about the mechanical side of joint strength. But we also need to ensure we have enough vitamins and mineral (micronutrients), and fasts, carbohydrates and protein (macronutrients).

The body takes what it needs for bone and joint health from the food we eat.

Don’t make the mistake of thinking health is about what you do this month or this year. The impact of good and bad habits surface later on, 2-3-4 years down the road, or maybe more. Inside the body the effects take place sooner. Just because we don’t see them on the skin doesn’t mean they are not there, good or not.

Being consistent with your diet is the key to a healthy body. To check where you stand do blood tests. They change from year to year.

Besides these 3 we also have Flexibility and mobility, but I will talk about that in another article.

If you have any questions you know how to contact me.

January 8, 2016

Lower Back Pain – Should You Exercise Or Not

When you are in pain the last thing you want to do is move.

Lower back pain doesn’t necessarily mean the back is damaged, it’s not always the case. But because we feel the pain we stop exercising, thinking that’s the right thing to do. In some cases it is, but not always. If the back is not damaged then you can move and exercise. Why should exercise even with lower back pain?

De-conditioning happens very fast. If you don’t move for a few days, when you resume you feel weaker. Even without lower back pain, if you don’t exercise, stretch and move (not only walk) for a few days you feel stiff and weak when you do move. If you do suffer from lower back pain, doing nothing will only add to the pain rather than solve the problem.

Pills helps manage, and calm down if the pain is really bad. But that fixes the symptoms, and not the cause. There can be many causes for lower back pain. Very often core strength and general a weak body can cause lower back pain and, in time, even more serious damage.

Besides being strong, your body also need to be mobile (ease of movement of the whole body) and flexible (related to muscle length).

Preventing and managing lower back pain

Preventing and managing lower back pain requires commitments from the person suffering from back pain.

Going to the gym or taking classes only for this purpose, because you have to and you were told to, thinking you will like them in the end, will only make you unhappy and not commit long term.

Choosing a sport, or type of exercise you enjoy doing increases the chances of committing for a longer time and reap the benefits. Learning about lower back pain and how the body functions, like you do now, little by little, will increases the chances of commitment.

This is what we do at The Merisoiu Technique Institute. We have the solution and we help you, but we also explain how things work. Understanding why you are in pain, how the body and muscles work and how you can prevent further pain and injuries, makes our clients enjoy their training and reap the benefits.

If you are in need of advice contact us.

Sports you can try

Here are some ideas of sports, besides gym, swimming, classes, yoga and pilates, running and cycling, you could try to prevent and manage lower back pain. Training for and practicing the sport you choose will strenghten and mobilize the body, and reduce pain and risk of other injuries.

Indoor/outdoor rock climbing
Squash
Tennis
Cross-fit
Obstacle Racing
Martial arts (Karate, Taekwondo, Aikido, Jujitsu etc)
Even gardening (although not a sport)

Remember it is important to also train for these sports, not just throw yourself into them. For any sport you practice the best thing to do is to have a coach. They will turn your weaknesses into strengths. You want to optimize your body for your sports, nut just throw a ball around.

Movement is more than stepping left and right, back and forth. Movement involved correct joint alignment and muscles must activate in the correct sequence. “Don’t just exercise, learn, develop and master. “

More on lower back pain and exercise for lower back pain in future articles. For now remember that not moving is not the solution.