No Need To Live With Lower Back Pain

Strengthening your lower back might not be on your priority list this summer—it’s easy to temporarily obsess over toned arms, abs and glutes during beach season—but don’t forget that a strong lower back can prevent or relieve many common types of back pain.

According to HealthLink BC, “10 minutes of stretching and strengthening exercises each day can condition the muscles of the back… and may relieve low back pain.”

If you suffer from lower-back pain and aren’t sure what type of exercises to perform, ask yourself if your back pain is lessened when you sit down, or when you stand and walk. If the former is true, you will likely benefit from extension exercises. If the latter is true, then flexion exercises might be of more help. If you don’t regularly experience lower-back pain, there’s no need to worry—any strengthening exercises should be suitable, when performed correctly.

To perform a back extension, lie on the floor, on your stomach. Place your hands at your sides and—slowly—raise your shoulders approximately five inches from the floor, while contracting the muscles of your lower back. Keep your neck straight and your lower body relaxed. Hold this pose for one second before slowly lowering back down. When done correctly, you should feel this exercise equally on both sides of your back. Try to do two or three sets of 15 to 20 repetitions.

A suitable flexion exercise is the pelvic tilt. This exercise also strengthens the lower abdominal muscles, which—combined with the back and leg muscles—prevent low-back pain by helping to support the spine. To perform a pelvic tilt, lie on the floor, on your back. Bend your knees while keeping both feet flat on the ground. By flexing your lower abdominal muscles and squeezing your gluteal muscles, your pelvis will tilt upwards. Hold this pose for five seconds and remember to keep your lower back on the ground. Try to do two or three sets of 10 to 20 repetitions.

Weak lower-back muscles are often accompanied by tight hamstring muscles. To stretch these muscles, begin by lying on your back. Place a towel around the bottom of one foot—like a stirrup—while holding the ends of the towel in your hands. Pull the towel while raising your straightened leg towards the ceiling, keeping the opposite leg flat on the ground. Do not twist your hips. Hold this pose for approximately 30 seconds. Try to gradually increase your flexibility so you can raise your leg to a 90-degree angle.

Keep in mind that an active lifestyle and healthy diet are both essential for healthy muscles. The best way to keep your lower back strong is to regularly stretch your muscles, get aerobic exercise, and eat a balanced diet.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or visit their web site www.karpfitness.com.

Active Rehabilitation

At Karp Rehabilitation, all patients receive one-to-one supervision. We produce superior results because each program in individualized for the patients specific needs.

Click here to read some testimonials from our rehabilitation clients!

Injuries We Treat

* Motor vehicle accident victims
* Lower back pain and stiffness
* Knee and shoulder soreness
* Tendinitis and bursitis
* Poor posture and body alignment
* Soft tissue damage

Our Facility

All rehabilitation is carried out in our full fitness facilities which are among the largest in the lower mainland. We offer coed and ladies only gyms, indoor pools, state of the art equipment and much more. With flexible hours from 6:00am to 7:00pm we cater to those early morning or after work appointments. For your convenience, our program director is always available to take your calls.

Our centrally located facilities offers state-of-the-art exercise equipment in a friendly and comfortable atmosphere. With our 60-foot indoor pool, sauna, whirlpool, steam room, and racquetball courts, you are guaranteed to relax and enjoy yourself.

Musculo-Skeletal Assessment

Programs begin with a physiotherapy or kinesiology assessment. This includes a summary of physical findings, functional abilities and prognosis. An individualized program is then designed to help each patient return to their pre-injury job/daily living activities. A progress assessment and final assessment are also performed.

Registered Kinesiologist

Work specific exercises including stretching, strengthening and cardiovascular routines are individually tailored, based on your injury and job requirement. Sessions are two hours in duration. The educational component focuses on correct posture, body mechanics and proper exercise technique. Upon discharge, you will have the knowledge to carry out an exercise program independently.

Injuries We Treat

• Motor vehicle accident victims
• Poor posture and body alignment
• Knee and shoulder soreness
• Lower back pain and stiffness
• Tendinitis and bursitis
• Soft tissue damage

Rehabilitation Testimonials

“I sincerely appreciated the time, skill, motivation and total commitment that I received from my trainer in not only developing a program, but provding the insight, understanding and the ability to motivate this tired old body!” - Rosella Anslow

“I feel that I have improved my strength and general overall well being through this program. Thank you!” - Rhonda Vetter

“A good well thought-out program. Far exceeds what I had for the last 2 accidents, both with soft-tissue damage.” - Peter Leathem

“I always looked forward to coming to my sessions and felt even better when I left. I am very appreciative for the help and support I received here and I am glad that I decided to go ahead with this program.” - Corri Ann George

“I felt totally welcomed and felt that my therapist taught me how to strengthen my body so I could return to full-time work. Plus she made me feel better about myself and my health. I would recommend Karp Rehabilitation to others.” - Darlene Hamelin

“Very good program, althuogh I thought it would kill me in the beginning! Very pleased with my results!” - Deborah Dyson

“After going to Chiropractors and Massage Therapists I never felt a difference. But now I can say that I feel my strength improvements!” - Farah Sunderji

“Karp Rehabilitation should be more endorsed by ICBC, WCB and all sports associations” - James Lee

Pool Programs

For people with acute injuries, exercising in a pool can be the best way to restore muscle strength, endurance, and joint range of motion.

Pool programs can reduce back pain and bring fitness options to individuals who would otherwise be unable to stay active.

Karp Fitness can assess whether your individual needs would cater towards a pool or dry lane workout, to achieve the most effective results possible.

Functional Capacity Evaluations

A Functional Capacity Evaluation is an objective measure of an individual’s capability to perform functional or work related tasks.

An FCE can help to answer these questions:

-What are the individual’s functional strengths and limitations relative to work?
-Are there any modifications that would assist in the individual’s return to work?
-Can the individual return to his/her pre-accident job?

Mini FCE

-A good option for light job demands such as a administrative position

-A good option for a specific limb injury

1-day FCE

-Measure the individual’s current level of function

2-day FCE

-Identify a worker’s ability to perform over a longer period of time

-Benefical for physically demanding jobs

Our team of specialists is trained on FACTS systems.

Doctors agree: increased activity can reduce back pain

Question: I have back pain and my doctor insists that I should be more active but I am afraid that I will make things worse if I start exercising.  Can you help?

Answer: Often people with back pain are afraid that movement or activity may be harmful.  Dr. Stephen Hochschuler, co-founder and orthopeadic surgeon with the Texas Back Institute writes, “Controlled gradual and progressive exercise, rather than inactivity and bed rest most often provides the best long-term solution for reducing back pain.” He further adds that most experts recommend no more than one or two days rest at the onset of most episodes of back pain.

“Prolonged inactivity can actually increase back pain as the back becomes stiff, weak, and deconditioned,” states Dr. Hoschuler in his article Back Exercise and Fitness for Back Pain Relief.

Although, international guidelines for patients with low back pain vary, all agree that patients should be advised to stay active and most advise exercise therapy for chronic low back pain.

Another back specialist, Dr. Vert Mooney, medical director of U.S. Spine and Sport, agrees with Hoschuler. Mooney, a clinical professor of orthopaedics at the University of California, explains that one of the keys to recovering from back pain is to “undergo proper rehabilitation in terms of stretching, strengthening and aerobic conditioning of the back and body.”

Furthermore, Dr. Mooney explains that an episode of back pain that lasts for more than two weeks should be treated with proper strengthening exercises to prevent a recurring cycle of pain and weakness.

Shaun Karp is a certified personal trainer.  For further information call his office at 604-420-7800 or go to www.karpfitness.com.

Job Demands Analysis / Ergonomic Assessment

At Karp Personal Fitness and Rehabilitation our rehabilitation professionals are equipped to visit the client’s work place to perform a Job Demands Analysis.

This helps to precisely identify the physical demands of an occupation.  Whether you are looking to return to a former job or start a new one, Karp Personal Fitness and Rehabilitation can get you on the right track to a healthy and successful recovery.

We can also perform an ergonimic assessment of the work area to help prevent common overuse injuries and to ensure a successful return to work.

For a Job Demands  Analysis or Ergonomic Assessment, feel free to contact a  Karp expert today!

I have been in a car accident and my doctor says that I need to start on an active rehabilitation program, what does this mean?

Active rehabilitation is a modern approach to rehabilitation that many doctors have become fond of for the treatment of soft-tissue injuries. With active rehabilitation you are actively involved in your recovery. This may mean developing a stretching program to help loosen your tight muscles, it may also mean exercising in a pool for more acute injuries, or it may mean participating in a progressive strengthening program to re-strengthen your body. An active rehabilitation program should be individualized and begin with an assessment by a registered Kinesiologist or Physiotherapist to determine your injuries. Once your limitations are determined, rehabilitative goals will be set and a program will be designed to help you return to your pre-injury status.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

What is Active Rehabilitation?

What is Active Rehabilitation? Also called Therapeutic Exercise, it is functionally based, injury and sport specific rehabilitation. Active Rehabilitation used to be directed mainly toward athletes, but is now used for anyone in the general population that is in need of rehabilitation. Active Rehabilitation exercise’s are geared toward re-establishing the necessary level of function for an individual’s performance.

When an injury occurs your doctor will determine how much rest, if any, is required. Many doctors now suggest Hydrotherapy with no rest at all. Hydrotherapy is exercise performed in a therapeutic pool. The buoyancy of water allows for strength and flexibility training without any weight bearing on the injury. This effectively enables the individual to begin rehabilitation earlier. This is especially important when it is considered that prolonged rest can actually result in a loss of functional capacity. In fact, total inactivity can result in up to 5% muscle strength loss a day!

Therefore, it is important to begin restoring normal range of motion as soon as possible. Active rehabilitation accomplishes this through flexibility training and stretching exercises that are specific to the injury. Once normal range of motion has been established and maintained, strength training is then introduced in order to restore strength at the injured site.

Active Rehabilitation focuses on functional restoration of the injury, enabling you to get back to your maximal performance as soon as possible!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Shin Splint Exercises

“Shin splints” is a condition that results with pain in the middle to lower 1/3 of your shins. They are caused by the sudden and strenuous contraction in the calf of your leg, particularly in such activities as jumping on a basketball court or starting a race.

What can you do if you are susceptible to shin splints? The best ways to prevent shin splints are to:

1. Ensure you are performing your activities with proper technique and correcting any poor techniques such as toe-out running. This may be corrected by pigeon-toed walking or running which may also help alleviate strain in the shin area.

2. Stretch the calf muscle. This can be done by first placing your feet shoulder width apart and standing a little more than an arm\’s length from the wall. The toes should be pointed inward at a 30 degree angle from the heels. With a straight back and legs, lean into the wall and hold the stretch for 10-20 seconds. Repeat this stretch 3 times and try to progressively move your feet further from the wall each time to get a better stretch. This exercise takes no time and is a great way to prevent those achy shins.

3. Strengthen your tibialis posterior muscle by doing calf raises with your toes slightly inverted. (30 degrees from heels) Try doing 20 raises slowly (3 seconds up, 2 seconds down) on your stairs at least 4 times a week.

If you already have shin splints, rest is essential. This means NO RUNNING for at least a few days. Hot packs and whirlpool baths applied for 15 minutes twice a day on the entire back of your lower leg may help. Most importantly strengthening, pigeon toed walking and stretching as mentioned above will drastically reduce the pain in your shins.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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