Manage Low Back Pain and Neck Pain by Staying Strong in the Core

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Managing Low Back and Neck Pain by Staying Strong in the Core

Date: May 9, 2019 Category: Blog

Most all agree, the key to a strong posture and less neck and back pain is the strength and coordination of the muscles of the core. This is accomplished by consistent, daily neuromuscular stimulus created as a result of appropriate resistance and proper movement. Three primary ways to reach optimal health is to become a student of nutrition, making good food choices, and staying strong in the core. The parameters are central to pain and medication-free living, and improved health and happiness!

Do you have neck and or back pain that limits the activities that you enjoy?

The key question is: “Where is the overload?” We can answer this by analyzing the forces and loads that enter and pass through the painful area from above-down and below-up. Most often the answer is in balancing the skeleton – front to back and top to bottom.

Is Your Skeleton Symmetrical?

Take an old pair of shoes, and with the back of the shoe facing you, place the right shoe in your right hand and left shoe in your left hand. Rotate the shoes to examine the soles of the shoes.

Symmetrical wear is ideal, asymmetrical wear patterns are most likely the reason why you have difficulty managing their spine pain.

You can effectively become strong in the right places with the right tool that provides the appropriate resistance to the muscles and fascia of the legs and core.
This is possible without even going to the gym.

It’s as predictable as determining the wear pattern of a tire. By examining the wear pattern one can identify where the system is out of balance, causing the overload and abnormal wear patterns. This concept of overload and balancing loads and forces to tissues is similar to the musculoskeletal system as well.

The Porterfield Core Strengthening Device

I am a retired Physical Therapist and Athletic Trainer after 40 years of clinical practice. For years, we have helped patients modify a small space in their home to successfully carry out short bouts of resisted exercise.

With the proper training and 6 – 10 minutes per day, one will rapidly and predictably respond to this stimulus.

Two or three weeks of convenient, consistent and appropriate exercise creates a “good habit,” one that when stopped the positive benefits of that habit are rapidly apparent.

You can conveniently and effectively learn to strengthen your core at home, in the office, or while on the move.

Here’s how to best accomplish the task:

Placing an exercise area in your home is easy and takes very little space. This space should be in the path of your everyday living i.e., a place that you walk by each day.

All you need is The Porterfield Core Strengthening Device (PCSD) and Method, plus two appropriate dumbbells. Properly using these two methods of resistance exercise produces rapid and predictable results of increased strength in the right places.

It’s important to make this a regular routine. So our suggestion is to place the PCSDevice on a couch, desk, or chair that you frequently walk by during the day – whether be at home and or in the office. Place it waist height so that you don’t have to bend over to begin using When walking by stop and pick it up, and spend 6-10 minutes using the device forward, down and across pausing at 3 intervals and tightening pulling the navel up and back. Replace it and be on your way – don’t have to change your clothes or go down into the basement, or drive some place – it’s convenient and proven effective.

The Key to Strengthening Your Core

The desired result can be effectively accomplished at home, in the office, or on the go. The key is daily short bouts of neuromuscular stimulus via resisted movement (exercise), and appropriate simultaneous contraction of multiple core muscles all at one.

We define this as Efficient Exercise: producing rapid and predictable results with minimal effort.

The ideal situation for equipment in a small exercise space at home is three-fold:

1.A secured pulling and pushing system where the resistance is can be accomplished by lifting a weight stack, and/or rubber bands. It is best if the resistance can be directed from above, middle, and low,

2. The Porterfield Core Strengthening Device and Method,

3.Two sets of 2 dumbbells of appropriate weight, and a dumbbell rack that placed them at waist height. Start small and learn to move properly, when that is accomplished add a second set with the higher weight. For example, I suggested that a 28yo male 20 pounds overweight with an unstable back that he start by purchasing two 8 pound and two 12 pound dumbells and spend time learning how to move to become strong and protective in the right places.

 

If you are interested in creating such a space, call us at 330-701-9694 and we’ll welcome the opportunity to assist you in accomplishing that task. The result is a convenient and comfortable place where you can stay strong in the right places.


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To Make the Exercise Most Effective

While exercising, at the end range movement, pause and include exercises for the face. With large movements (like opening and closing your eyes) say a long “EEEEEE”, focusing on pulling the corners of your lips back, and going the opposite way by saying “UUUUUU” closing the eyes tight, and widely open and close your mouth, saying or thinking “YaYaYa.”

Go slow with complete motions. Don’t let your face sag, just like don’t let your belly sag — same concept. The answer is daily complete and resisted movement.

Proven Results: Convenient consistent resisted exercise with the PCSDevice is proven effective by extensive use in our clinic and by University Research that validates the claims of simultaneous contraction of the multiple muscles and reporting statistically significant increase strength of the core muscles after 4 weeks of consistent use.

 

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