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A new Cochrane review of the best exercises for people with chronic back pain has been published this year (Jan 2016). The review is a meta analysis showing that there is no one best exercise for back pain yet it is important to exercise to help yourself. The type of exercise may well come down to your preference or possibly your practitioners experience or preferences.
How long do you continue until you throw in the towel; how long is long enough to know if your current type of exercise is helping? According to the new Cochrane review exercise programmes can last up to 12 weeks.
When I think about forming a habit I see that it takes humans between 29 and 230 days to form a psychological habit. When I see that body tissues can take 3 months to co-ordinate with each other in a new movement pattern I think 12 weeks seems that is only stage one of an exercise programme. When we first kinesthetically understand a movement in our body we are looking at a 12-16 week time frame. 12 weeks cannot include strength (posture), endurance, speed or co-ordination.
The internal arts of exercise such as Tai Chi, which has been shown to help chronic back pain is said to take 1000 hours of practise to become a beginner and 10000 hours to become adept. The internal arts help you to develop an representation of your body in your imagination. We actually have several body maps in our brain e.g in the basal ganglia (brain stem), the cortex, thalamus and cerebellum. This means that our internal perspective of our body can be altered by stimuli that does not originate from the body. This perhaps is why yogis have many different representations of their body; physical body, emotional body, spiritual body etc…
An exercise programme needs to make sense, be worthwhile affordable and accessible. Starting out with fascia first chiropractic to help your body get there quicker and to educate and reassure you that pain is not something to automatically fear; you could be embarking upon a realistic plan of rehabilitation. Walking the fine line of adaptation and neuroplasticity.
When you are a can do-er working through discomfort can be a part of your life. Pushing the envelope to grow toward your potential is commendable and I thoroughly recommend it. When you do work through a discomfort (or a pain) you can psychologically move to a new normal; no problem. Psychologically we have no boundaries. Physically we do; the most obvious being your skin less obvious being dysafferentation.
Due to the lack of knowledge that humans have about a human body we humans can sometimes create more problems than we solve when we push through it once. When we push through it more than once we can accumulate (learn bad habits) errors. As we move with error we abnormally load our body tissues. Abnormal loading of body tissues leads to degeneration. Normally loaded tissues last a lifetime. If you are broadening your horizons your body might just thank you now for regularly taking it to Fascia First Chiropractic. Your psychology can thank you later as you enjoy your body for years longer. This is of course my opinion but here’s a little of the why:
- The fascia of the human body talks to the brain telling it where and how your body is.
- The superficial fascia is densely packed with pain fibres.
- Fascia is the reason (not muscle tissue) why you get D.O.M.S. (delayed onset muscle soreness) after exercise.
- Fascia has more free nerve endings in it than your eyes; so the potential for pain is very high.
- Under abnormal loading fascia can grow in on itself creating an ‘in-growth’ of highly pain sensitive tissue. Perhaps how something seems to ‘go’ without due provocation.
- The fascia is responsible for housing nerves. The nerve sheath is innervated by the nervi nervorum and could be the cause of ‘nerve’ pain. Fascia can also mimic muscle pain….
- Increased adrenergic signalling in the fascia leads to a vasoconstriction of blood vessels slowing up nutrient delivery to your fascia. This could worsen an immune condition, a pain syndrome or a symptom that seems to be ‘stress related’.
- Autonomic tone can change fascial stiffness; When you are stressed your autonomic tone will change as will the stiffness of your fascia (body). This stiffness needs to be balanced not just worked out.
- The fascia feeds information into your insula nucleus in your limbic brain about the pH, temperature and ion content of your connective tissue. Your limbic system can alter your ability to handle stress, socially interact well, and alter your sensitivity to fear and pain.
- An immune response can also stiffen your fascia through a marker known as TGF-B1. Think of how you might stiffen up and get achy when you have a bad bout of the flu. Yes it needs balancing out afterward. An autoimmune condition is when you are stuck in a constant immune response and an allergy is an immune response to a given irritant.
Fascia First Chiropractic is more than a quick click. Fascia is behind the rate at which you are currently stiffening (ageing) over time.
Source: Tozzi P. (2015) Journal of Bodywork and Movement Therapies 19 310-326.
Stroll under the Skin A you tube video where you can see and learn more about fascia.