"Getting you Fully Fit From Home"

Category: Back Pain (Page 1 of 2)

Happy New Years – Update on massage and injury treatment

Just a small update from me. 

Firstly I just want to say thank you all for the support for this year it has been great to get back doing what I love helping you all get rid of your aches, pains and injuries.

I'm now treating out of my own home part time now, providing massage, injury treatment, Western Acupuncture. I have not finalised my hours for it yet but I am mixing both mobile and at home clients whenever my diary works well. 

I also have a few plans for expansion this year, one being looking at having someone else work with me part time and the other being a couple of new courses for different treatment methods.

I look forward to giving more details about the new treatments I am looking at closer to the time.

Rob

7 Things Not To Do When Experiencing Lower Back Pain


1. Don’t just sit or lie down, it may seem like that’s the best thing for it however it wreaks havoc down the line. Keep moving around to the best of your ability as it will keep your muscles strong and keep you mobile.


2. On the other hand don’t work through the pain. You may think this contradicts my first point… however  if it REALLY hurts, don’t do it, do the movements that are manageable.


​3. Don't do exercises such as shoulder presses, other overhead movements ​and even weighted squats, add an increase of stress to the spine and shouldn’t be done when you have back pain.

​4. Don’t slouch! If you slouch, spend a lot of time sat down at a desk or in the car practice. Sitting up straight and even standing up straight! Really easy, open your shoulders and chest up.


​5. Toe touches – these place a great stress on your disks on ligaments in your back and potentially can worsen your pain.


​6. Don't Jog or run! Both just like toe touches put and increase in stress and strain on your lower back,  potentially increasing pain.


​7. While it is  great to try to manage the pain yourself, the earlier you start treatment, the better your chances are of making a smooth recovery and quickly returning to normal function.

This is due to whilst being in pain you change how you move which means muscles, joints and tendons start performing differently leading to worse pain.

​What To Do Next?


Now you know what not to do, next click the link down below ​to learn 7 great exercises for lower back pain!

These ​Exercise​ will guide you step by step how to become back pain free!

​Download​ the 7 Exercises Now!

​About Fully Fit Therapy


​Rob Manning

​Owner Of Fully Fit Therapy

Robert Manning graduated from the University of Gloucestershire with BSc Hons in Sports Therapy. Having had placements with the GB Youth Ice Hockey team, with Cirencester FC for pre-season fitness, Newport Gwent Dragons and the All Golds Rugby team.


​Since graduating Rob set up Fully Fit Therapy with the Number one aim of helping people become more mobile and pain free!

The 3 Types Of Recovery

The relationship between recovery and fatigue and its impact on performance has attracted the interest of  sports  science for  many years. 

An  good balance between stress  (training  and competition  load,  other  life  demands)  and  recovery is  essential for  athletes to achieve continuous high-level performance

Recovery is an umbrella term which can be further characterized by different techniques of recovery such as regeneration or psychological recovery strategies.

Regeneration in sport and exercise refers to the physiological aspect of recovery and ideally follows  fatigue induced by training or competition. Cold water immersion and sleep is a common recovery strategy for this.

In contrast there is also mental fatigue, this can be recovered by cognitive Self-regulation, resource activation, and psychological relaxation techniques (think meditation).




​​Recovery can be broken down into 3 types, passive, active and pro-active recovery.

1. An example of passive recovery is a service I offer which is massage coupled with PNF stretching.

2. An example Active recovery is cool down jogging the idea behind this is that it compensates for the metabolic response of physical fatigue.

3. For proactive recovery, this is a mixture of both of the above and using them as part of your weekly training sessions e.g. a weekly massage or using compression garments after training.


Fatigue isn’t all bad, this is because, a certain degree of fatigue is needed as this causes functional overreaching- (this is required to improve performance).

If you would like more help with recovery and/or would like to book a session passive recovery give me a ring on 07759689612 or email me at [email protected]​.

 I’ll be happy to help with any queries and to book you in.

​ Testimonial

Injury Treatment review


​L. Brymner

​Recreational Gym User

​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis

Fit For February Offer

​Have you got your new years resolution fitness resolutions off to a good start and looking to maintain it if not improve it?

​Alternatively are you starting to get a niggle or some aches and pains coming on from starting off so far in 2018?

Or lastly are you struggling with stress from the New Year?

Well you are in luck, I can help with all of the above and more!

Be it rehabilitation and pre-habilitation (think preparing to not get an injury)​ plans and treatment, all individually tailored to you.

If you just want to get rid of stress I can instead tailor a Sports and Swedish massage to you.

Most importantly I will help you set goals that we can track​ together.

Below is a couple of testimonials from clients i've helped... My next testimonial could be from you!

​Testimonials

Injury Treatment review


​L. Brymner


​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis


​T. Doteva


​I had excruciating neck pain that was going down through my left shoulder to the lower back. In three sessions Rob managed to improve my condition tremendously. In addition, he examined and corrected my posture and recommended exercises to do, so to prevent further injuries. I'm very grateful! Thank you Rob!


To book in with me now and get your initial assessment and follow up with £10 off call me on 07759689612 or email me at [email protected]!


If you're still unsure about booking in with me I now offer free 15 minute consultations over the phone to see if sports therapy is right for you. To arrange one contact me by phone or email and I'll be happy to sort one out for you


My 4th Principle Of Lower Back Pain

​4.  Normalize Movement Patterns


​People dealing with pain in general, not just lower back pain, often move differently as a protective mechanism to limit the onset of additional pain. In doing so, muscles other than the those of the back itself will be affected.

​This protective mechanism may help for a few days or weeks. However, as time goes on it can make things much worse.
It has been shown that the activity of our glutes is commonly reduced in those with chronic lower back pain.


Emphasis on the activity of the glutes during functional movement is therefore a key part of the rehabilitation process. This starts by learning how to properly hip hinge during the squat.


By pushing the hips back at the start of the squat, you effectively engage the glute muscles. A hip hinge is useful not only in the gym, but with functional movements of daily life such as sitting down in a chair or bending over to pick up a heavy box from the ground.

These movements involve squatting, which means we don’t just need to squat when we are young and wanting to work out in the gym, we need to be competent in this movement throughout our lives. Therefore we have to do our best to maintain both hip mobility and glute strength as much as possible.


If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!

People dealing with pain in general, not just lower back pain, often move
differently as a protective mechanism to limit the onset of additional pain. In
doing so, muscles other than the those of the back itself will be affected. This
protective mechanism may help for a few days or weeks. However, as time goes
on it can make things much worse.
It has been shown that the activity of our glutes is commonly reduced in those
with chronic lower back pain.
Emphasis on the activity of the glutes during functional movement is therefore
a key part of the rehabilitation process. This starts by learning how to properly
hip hinge during the squat.
By pushing the hips back at the start of the squat, you effectively engage the
glute muscles. A hip hinge is useful not only in the gym, but with functional
movements of daily life such as sitting down in a chair or bending over to pick
up a heavy box from the ground.
These movements involve squatting, which means we don’t just need to squat
when we are young and wanting to work out in the gym, we need to be
competent in this movement throughout our lives.
Therefore we have to do our best to maintain both hip mobility and glute
strength as much as possible.
Injury Treatment review


​L. Brymner

​Recreational Gym User

​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis

My 3rd Principle Of Lower Back Pain

​3. Increase Stability


The “core” is comprised of several groups of muscles including the

transversus abdominus, multifidus, diaphragm and pelvic floor muscles.

These muscles work together to produce maximum stability in the

abdominal and lumbar (lower) back region, as well as coordinate the movement of the arms, legs, and spine. Engaging these muscles is not something that most people do consciously, therefore it is important to.

An often used analogy is comparing the spine and surrounding muscles to a tent.

The bones of your spine act like a tent pole, however your spine is not rigid, so relies on the support of ligaments and deep muscles, to hold adjacent vertebrae and to stabilise the spine. This is similar to the guy ropes stabilising a tent.

If the muscles that stabilise the spine are weak or poorly controlled, then your spine will tend to collapse, exactly like a tent would if there was nothing holding it up. If a tent had guy ropes that pulled more to one side than the other, then the tent would lean.

If the muscles on one side pull more than the other due to imbalances in strength or flexibility, this will then pull your body into a poor postural alignment.

Where the similarity ends, is that a tent only requires static stability

maintaining a single stationary position. Your body needs to have dynamic stability maintaining optimal alignment of our core and limbs during movement.

You also wouldn’t be able to get the kind of view like the one above if your back/tent wasn't functioning 100%


If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!


Injury Treatment review


​L. Brymner

​Recreational Gym User

​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis

My 2nd Principle Of Lower Back Pain

​Restore Hip Mobility


​Each joint in your body has a specific job to do in order for efficient movement to take place.


The hips are an area of the body that can quite commonly benefit from increased mobility, due to it being known to get stiff and immobile relatively easy.


They usually get stiff due to having a sedentary lifestyle, and not being used as much as they should.


A common saying of mine is that ‘If you don’t use it you lose it’ and this holds true for your hip mobility and back pain.


If the hip loses its mobility, it will affect the role of the joint complex directly above (the low back), and below (the knee). This will also have an effect on the ankle joint, Thoracic spine and more.


Research has shown that lower back pain can often be attributed to a lack of hip mobility. For this reason, it wouldn’t matter how much strength and stability work you perform on the core. If hip mobility is never addressed, no significant long-term improvement will be made.

If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!

Each joint in your body has a speci?c job to do in order for ef?cient movement
to take place.
The hips are an area of the body that can quite commonly bene?t from
increased mobility, due to it being known to get stiff and immobile relatively
easy.
They usually get stiff due to having a sedentary lifestyle, and not being used as
much as they should.
A common saying of mine is that ‘If you don’t use it you lose it’ and this holds
true for your hip mobility and back pain.
If the hip loses its mobility, it will affect the role of the joint complex directly
above (the low back), and below (the knee). This will also have an effect on the
ankle joint, Thoracic spine and more.
Research has shown that lower back pain can often be attributed to a lack of
hip mobility. For this reason, it wouldn’t matter how much strength and stability
work you perform on the core. If hip mobility is never addressed, no signi?cant
long-term improvement will be made.
Injury Treatment review


​L. Brymner

​Recreational Gym User

​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis

My 1st Principle Of Lower Back Pain

​When we are in pain, certain muscles in our body subconsciously shut down; this is no different with our lower back muscles.

The more pain that you are in, the more your body will protect itself by limiting muscle activity in and around that area.


This means your performance, whether it be out on the pitch, in the gym or bending down to pick up something you’ve dropped, is automatically influenced and hindered if you have lower back pain.


If you have sustained a recent lower back injury, don’t be afraid to apply ice to this area for 15-20 minutes. Remove the ice for about an hour, and then reapply again.


Icing obviously won’t completely solve the issue, but it will help manage your back pain to begin with in the acute stage.


If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!

When we are in pain, certain muscles in our body subconsciously shut down;
this is no different with our lower back muscles.
The more pain that you are in, the more your body will protect itself by limiting
muscle activity in and around that area.
This means your performance, whether it be out on the pitch, in the gym or
bending down to pick up something you’ve dropped, is automatically in?uenced
and hindered if you have lower back pain.
If you have sustained a recent lower back
injury, don’t be afraid to apply ice to this
area for 15-20 minutes. Remove the ice
for about an hour, and then reapply again.
Icing obviously won’t completely ?x the
issue, but it will help manage your back
pain to begin with in the acute stage.
Injury Treatment review


​L. Brymner

​Recreational Gym User

​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis

My 5 Principles Of Fixing Lower Back Pain

For my next series I am moving on from squatting and how to help you squat better. ​

I am however still in the same area which is the lower back and one of the most common complaints I see which is lower back pain.


Treating lower back pain is no easy task. This is because there an array of different factors that can contribute to the development of pain in and around the lower back.

There are some treatments that may decrease pain in one person, while that very same treatment may set off the lower back pain in another.

For this reason there is no real definitive guide to treatments for lower back pain.

Rather than going in a straight line of progression, you will have lows and highs before you get back up to full fitness.

​My 5 Points


Over the course of the next few blog posts I want to share with you 5 key principles in the treatment of lower back pain.

1. Reduce Pain

2. Restore your Hip Mobility

3. Enhance Stability

4. Normalize Movement Patterns

5. Gradually Progress Back to Activates

Check back tomorrow for my first principle- reduce pain.

If you would like help with your own pain not just lower back pain. contact me on here using the messaging tool or give me a ring on 07759689612 to help you get back on your way to become Fully Fit!

Below is what one of my clients has said about how I helped him get Fully Fit!

Injury Treatment review


​L. Brymner

​Recreational Gym User

​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis


The 1# Cheat To Improve Your Squat

​Wouldn't you love to buy a bit of kit that would help you improve your squat ten fold?

Sounds too good to be true doesn't it?

Well.... this cheat is lifting shoes!

​How Do They Work?


Lifting shoes angle your foot so it is resting in a slight bit of plantarflexion (i.e movement of pushing your accelerator to the floor)

It does this by having a slight heel of around 2 to 2.5cm.

This slight heel increases plantarflexion by 3.5 degrees to 5 degrees, this then makes it feel like your dorsiflexion has increased. However it is more of an illusion as instead of your foot starting of flat it starts of slightly plantarflexed


​Conclusion


So if you are too lazy too follow my previous blog posts on fixing your squat this is a perfect cheat to help you squat a lot better by just changing your shoes!

If you aren't happy 'cheating' and want to improve your squat without relying on some magic shoes book in with me today to help you get on track and fully fit... see below for one of the many clients I have helped 

​​

Injury Treatment review


​L. Brymner

​Recreational Gym User

​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis



​For more information on squatting shoes give the below a read!

Sato, K., Fortenbaugh, D., & Hydock, D. S. (2012). Kinematic changes using weightlifting shoes on barbell back squat. The Journal of Strength & Conditioning Research, 26(1), 28-33.

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