Tag: back pain

Have pain? One of the #1 causes of most pain is…

Have pain?  One of the #1 causes of most pain is…

I recently treated a 16 year old with physical therapy for her shoulder pain.

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Video- Ergonomics: Pain Free Sitting Secrets

Video- Ergonomics: Pain Free Sitting Secrets

Do have pain in your neck or back that’s worse after sitting?  Watch this segment to learn strategies to feel better and eliminate & prevent pain while sitting, on 5 Minutes to Fitness+ TV.

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A safe way to stretch your back: Lion Stretch

A safe way to stretch your back: Lion Stretch

We call the pose above a lion stretch in the physical therapy world. You may also know variations as child’s pose or prayer position.  This is one of the safest ways to stretch your low back without straining it.  Here’s what you need to know: Start on your knees and lean forward, reaching straight out [...]

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Health Coaching Show- Foot and back pain

Join the Fit Friends’ Revolution and email your pain questions to your coach, Peter K >

Listen to hear common causes of foot pain that can lead to back pain, and what to do about it.

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Foot & back pain, and what to do about it

Join the Fit Friends’ Revolution and get your foot and other body pain questions answered by your coach, Peter K >

Peter PT

I saw a new client recently who is 24 yrs old with chronic low back and toe pain.  Guess where the source of his pain is.  His feet.  He has pronated (flat) feet and has pain standing and walking for prolonged periods.  If he doesn’t address the cause of his pain now he will develop more serious back, hip, knee and ankle pain and disability as he ages.

If you’re a Fit Friends’ Revolution member listen to my upcoming Health Coaching show on Wednesday May 18, 1:30 pm here where I discuss foot and back pain and what to do about it.  You get this valuable health coaching experience as part of your FRR membership so please take advantage and get out of pain.

If you do have foot or back pain send me an email with your questions and I’ll answer them during the show.  Want to call in live?  Send me an email here >

You can also leave a comment below about your pain and I’ll answer it on the show.

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Back & leg pain stretch

Join the Fit Friends’ Revolution and get rid of your back pain >

prone press ups

I recently saw a client who hurt his back during a personal training workshop.  He came into my office with severe back pain and radiating numbness down to his left foot and some groin discomfort, a serious condition.  With the use of the stretch pictured above, a prone press-up, also know as a cobra stretch, and good posture, he left the clinic symptom free in 20 minutes. We still sent him to his Dr. as a precaution, and you should see one as well if you have similar symptoms.

FFR members- Watch the video and download how to do the prone press up stretch here > Not a FFR member? Join here and get rid of your back pain.

Back Pain Stretch- Prone Press-Ups

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Video- Relieve & Prevent Most Back Pain in 5 Minutes

Video- Relieve & Prevent Most Back Pain in 5 Minutes

Try this to help with your back pain. Always consult your trusted health care professional first.

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A back stretch to reduce pain

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back ext in chair

As a physical therapist people ask me how to stretch their backs all the time.  Then they show me how they stretch.  95% of the time they’re doing the wrong stretches.

The picture above is the “good” stretch for people who sit for long periods, have stiffness in their back and generally speaking, are younger than 55. If you are over 55 send me an email for an appropriate stretch

Here’s how to do it:

  • Sit tall with your butt touching the back of the chair
  • Feet should be flat on floor
  • Clasp hands behind your back and arch your back over the chair
  • You should not feel pain, just a gentle stretch
  • Hold this position for 5 seconds and repeat 3 times. Repeat throughout the day

*If this stretch hurts your back, stop and consult a health care professional you trust. Physical therapists and chiropractors are great resources.

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When does your back hurt?

www.peterkfitness.com for more………..

pain in lower back
“This is a previous blog that I have republished to compliment what Dr Oz was talking about today on his show. Check out his back pain questionnaire

Answering the question above is one of the best ways to prevent or cure your pain. Here’s what to consider first:

  • Does it hurt more when your sitting or standing?
  • At rest or during activity?
  • In the morning or as the day goes on?

Now here’s a common scenario; “My back hurts more when I’m working (sitting) at my desk (rest) especially after a long day (end of day).” These are classic symptoms of a vertebral disk being involved.

The point is, if you know when and why your back hurts, you can avoid making it worse by avoiding those positions and activities. Pay attention to your symptoms, avoid what makes you worse and see a physical therapist or chiropractor whom you trust if your symptoms persist, (and smile more :-)

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Upper back/shoulder blade pain help

5 Minutes to Fitness+ Club coming August 2010


My mom recently called me because her upper shoulder has been bothering her.

Why it might hurt:

  • Poor, slouched posture while standing or sitting (think- on phone or computer)
  • Herniated disk in the cervical spine
  • Overuse (think- using computer mouse)

What do to:

  • Stand and sit as tall as possible
  • Elevate computer screen to eye level and bring within arms reach
  • Use phone headset
  • Switch mouse to other hand 50% of time

If this doesn’t help, find a great physical therapist or chiropractor. Of course you can email me.

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