avoid knee surgery Archives

Well, how about that!  Western science has shown that Yoga helps reduce back pain better than medication! 

In fact, the new guidelines from the American College of Physicians, states that people with back pain should avoid pain medicines if possible, and instead opt for alternatives such as tai chi, yoga and massage. Halleluiah!  Now, if we can get insurance companies to pay for these useful, preventative modalities we’d all be healthier. But then, insurance companies would lose money, and they don’t want that.

Those of us who are committed to our Yoga practice understand that this has been true for thousands of years and new science is simply catching up!

My classes and private sessions have been filled for years with people who are tired of taking or have no wish to get on strong, addictive drugs for their back pain and every one of them has found relief with the Yoga or Pilates exercises that I give them. AND not just back pain – neck and shoulders, hips, knees, etc. These happy people are the reason I continue to teach. They are why I wrote my book, “STOP Back Pain,” which has been on the Amazon bestseller list for most of five years. The human body benefits greatly from Yoga, which is the original Physical Therapy!

I read one article that talked about the need for more testing so that they can figure out which exercises, and exactly how, Yoga reduces back pain. OK……. I think it would be simpler if they just asked a Yoga teacher to explain. “Yoga” is not simply a series of physical exercises. It is a mind, body, spirit practice. What that means is that when people begin doing yoga, they learn to breathe more deeply which helps circulation; they learn ways to improve posture when sitting, standing, walking, etc. This benefits our spine health, heart health, AND circulation. After a few classes (taught by someone who is certified in Hatha Yoga) people begin to understand their own body more – how it works, what it needs and doesn’t need. This mind body connection means that when you shovel snow, move your furniture around, or in some way strain a muscle, you understand exactly where you have injured yourself and you know which exercises to do and how to help yourself. It is the complete practice of Yoga that helps people HEAL their back pain, not simply mask it with drugs.

I make note, above, about taking classes from a trained teacher, because I have seen some places like YMCA’s or gyms where a personal trainer had taken a weekend course (not properly certified) and then began teaching Yoga or even Pilates! These people do not have enough training to make sure that you are doing the postures correctly and they don’t know how to give you modifications so that you can do them without injury. They also usually only teach the physical postures and skip over the breathing and meditation parts and don’t remind you concentrate on rotating your leg in the hip socket instead of throwing the leg around with your hip, etc. So, when you take a class from an untrained person, you do not get the benefit of actually knowing your own body and what it needs. Every body is different!

If you’d like to know more about how to find the cause of your back or hip pain and what you can do to heal yourself, please feel free to ask. I offer coaching specific to back pain!

Today, I have also included a video of one Yoga pose that helps with lower back pain. Try it, you’ll like it!

Best of Health,

Kathi

Can Exercise Help You Avoid Knee Surgery?

Another Article, this week, about knee injuries in Baby Boomers, and how exercise can help many of us avoid surgery.

I won't go on a rant about how Western medicine is all about the money generated for big pharma and unnecessary surgeries. Instead, I will tell you about a knee strengthening exercise that I have been teaching my clients and students for the last few years which has helped many of them avoid knee surgery. At the very least, it can reduce pain and strengthen your knees.

When I showed this exercise to my friend Dr. Carolyn Dean, several years back, she termed them, "Super Squats," and I've kept that name because the results are, "SUPER!"

As the above article says, meniscal tears affect many of us at some point in our lives. A meniscal tear happens when there is damage to the cushioning that surrounds the knee. Most orthopedic surgeons agree that the size of the tear matters, but for many of us Baby Boomers, this happens after many years of normal wear and tear, and not due to a football injury.

What I have found is that the exercises we are given, like normal squats, strengthen the muscles above or below your knee, but not many strengthen the muscles on the sides of the knee. This is the key problem; we need an exercise that does both. Voila, Super Squats to the rescue! In case you haven't figured that out yet, I love this exercise!!!! I think it should be taught to kids in school as part of the regular PE curriculum, for healthier knees as we age.

Everyone that does this exercise consistently improves the condition and strength of their knees. It takes only a few minutes to do and just about everyone can do it, with or without modifications.

Super Squats strengthen ALL the muscles surrounding your knee. This makes the knee more stable so that ordinary walking does not wear or tear as much; also, when you step off a curb or onto an uneven surface, the knee is more stable and less likely to twist out of alignment.

I recommend doing this at least three times a week. If you are currently in pain, try it daily for a couple of weeks, and then, after you feel better, go to three times a week.

super squats side view

Also, if you have not done a squat before, please check these photos for placement of your feet to avoid over extension of your knees. Toes are above my foot. Make sure yours are too!

 

 

 

If you'd like to work with me privately, for this and other exercises, let's set up a time to chat about your personal health and wellness, what you'd like to achieve, and how to get there! Hit reply or send me an e-mail here.

Best of Health,

Kathi