Healthy Habits for Your Back Pain

The Care and Relief of Back Pain

As part of internship at +Bauer Physical Therapy , Michelle Hoffmann, Physical Therapy Student at the Doctoral Program at Chapman University Program in Physical Therapy, presents: Caring for Your Back. 

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Please read on and watch the video below.

If you have experienced back pain then you know how it can affect your lifestyle and ability to engage in work and daily activity. Back pain can knock you down for days or weeks. You may have debilitating pain where you are confined to a bed, or the daily nagging ache that just wears on you. There may be localized pain, or numbness and tingling that refers to the legs. 

Back pain presents itself differently based on the structures involved. There are many sources of pain that can be referred from the spine and surrounding tissue. This is why careful assessment and diagnosis is required to identify the culprit of your complaints.  


Back Pain is not Created, or Treated, Equally.

There are many treatments purported to relieve back pain once and for all. This just is not true. The relief of back pain requires looking at all possible causes and developing an individualized treatment program to address the potential stressors. 

Back pain can be the result of accumulated stressors that act on the spinal structures over time. These are a few causes of repetitive stress. 

• Postural habits
• Lifting technique
• Repetitive movements
• Repetitive compression(sitting, bouncing)
• Poor mechanics: golf, tennis
• Poor preparation: lack of fitness

Repetitive stress must be avoided to lessen the build up of forces acting on the culprit structures so that healing can take place. In the long-term, this includes a host of educational opportunities that are specific to each individual.

Once a back patient, always a back patient. There must be commitment and development of daily habits that promote a healthy back. These habits include:

• Exercise specific to trunk muscles and improved fitness.
• Attention to posture at work and home.
• Mechanics of lifting and bending(squat).
• Sitting and Chair selection while relaxing or at work.
• Relaxation techniques to manage stress and pain.
• Fatigue avoidance strategies in static and dynamic activity.

There is no one way to treat back pain. In many cases it did not take a day or a week for your pain to manifest itself. Likewise, it will not take a day, a week, or even a month to restore your body and relieve your back pain.

Managing Back Pain Begins with Education

If you have questions regarding your back pain please leave a comment below and sign up for the Healthy Back & Healthy Habits.

Practicing for over 25 years, +Randy Bauer has treated a variety of surgical and non-surgical cases involving the spine(neck and back). From the 'stay-at-home-mom', the weekend warrior, the high school athlete, business person and entrepreneur, and high-level athlete, all have been treated with the same passion and expertise, addressing each with the desire to Get Better.

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How Positive Learning and Community Motivate Change

Appreciating Positive Change, Learning and Community 

Finding meaning in your work, creating your art and gathering knowledge are pursuits that transform personal well-being, businesses, and society a like. The movement forward requires imagining possibilities, perseverance, and hope of a bright future. There is learning, sharing of this knowledge, and mindful awareness of each step on your journey to realize your dreams. This requires bringing your strengths to the table; the best version of you and what you provide to your tribe, community, or workplace.

There is a process of motivating change called Appreciative Inquiry(AI). The focus of AI is targeted learning from a positive frame to accelerate the behavior-change process. This process can be applied to individual or group settings.

Principles of Appreciative Inquiry

There is a underlying question as you move through the AI change process. This question is, "How do I get that?"

• Choose the Positive as the Focus of Inquiry
• Inquire into Positive Moments
• Share the Stories
• Create Shared Images of the Future
• Innovate and Improvise to Create that Future

Personal Learning Journey

http://sachachua.com/blog/2013/10/what-do-i-want-to-learn-about-learning/

It was 10 years ago that creating a personal learning environment  became an idea. Around this time I was introduced to expanding my physical therapy practice to include wellness and coaching. The book that set this in motion was written by +Lynn Grodzki, Building Your Ideal Private Practice: A Guide for Therapists and Other Healing Professionals (2000). In this book was content that opened my eyes to delivering information and service to my clients, further defining how I do my work, and continuing to find my niche. 

The Journey always begins with now, an attention to the present moment. Awaking to the positive images, details and richness of what is right before us; mindful and aware.

"Our standards change when we are infected with a new awareness." 

 +Ryan Nicodemus (www.theminimalists.com)

A mindful awareness of the present gives positive movement on the journey. This rewards us with health and well-being, creativity and meaning in our actions.

Mindfulness has continued to be a personal learning influence first inspired by the readings of Jon Kabat-Zinn(Full Catastrophe Living) and Saki Santorelli(Heal Thy Self). These books, initially just foot-noted resources in the Building Your Ideal Private Practice, would not have been discovered without some openness to learning and attention to the small print.

Through my work as a physical therapist, learning resources, and exposure to social influences, I have continued to build on this personal learning environment, and my journey to now.

The Future: Always Forward, Never Straight

It is now thirteen years later. The social media networks and platforms that are available for learning, sharing and networking with others, has expanded my personal learning environment, and the possibilities of what the future may(will) bring. Being exposed to and taking part in the +Google+ movement of content curation, social sharing and communities, learning opportunities and business networking, is a shift in learning and a new way of doing business. I am constantly inspired by the stories of those on their own journey, and the kindling of my own. 

+Robin Good (masternewmedia) is a wealth of knowledge in content curation, as seen by following this link to his scoop.it page.

He makes an excellent scoop of Ben Bett's content on  Framework for Using Content Curation in a Learning Organization.

These insights include:

Inspiration through curating community feedback and insights.

Aggregation of curated resources are better than courses.

Integration, or Personal Knowledge Management(PKM), for curation and critical thought as a core to the teaching and learning processes. 

Application of curation as a personal "learning locker".

See the Personal Knowledge Management White Paper, by +Harold Jarche  at:http://www.jarche.com/wp-content/uploads/2013/03/PKM-2013.pdf

The PKM framework elaborates on capturing knowledge by using:

Seek > Sense > Share

• Seeking to find things out and keeping up to date.

• Sensing is how we personalize information and use it.

• Sharing includes exchanging and collaborating within our networks and colleagues. 

The social platform of Google Plus, Scoop.it has enabled the sharing of daily learning and thought provoking experiences in communities and the social stream. Finding purpose and making sense of the information is the creative challenge.

Fitness and Nutrition

Because Fitness is not a Coincidence

Fitness & Nutrition Community

+Ryan Hanley
Providing valuable content with his +Content Warfare podcasts. I recommend listening to his podcast with +Dino Dogan on Human Engine Optimization.

+Neila Rey 
Providing valuable content and inspiring infographics with tips on health, fitness and personal challenges.

+Plus Your Life! 
+martin shervington has been a valuable resource for learning all things Google, and his quotations provide a dose of motivation, inspiration and thought.

When we anticipate the future with positivity we become more creative, resilient and resourceful. This is strengthened with a positive vision that is proleptic.

These communities and individuals provide social engagement with positive questions and reflections that can be re-purposed in your business, health or lifestyle pursuits. 

'Words do not create worlds 

unless they are shared with others.'

There is a positive shift in conversations and interactions that allows participants to flourish. The moment that you ask a positive question, share a positive story, or share a positive reflection their is the possibility of change in the world that you live. Positive relations and engagement are vital to the well-being and quality of life.

Circle of Giving: Why Give Away Your Expertise? from +Mark Traphagen 

There is a positive change that when you create or design content and share this knowledge, perpetuating the circle of giving.

In the words of Jim Rohn,

"Your life does not get better by chance, it gets better by Change"

The possibilities and seeds of change are everywhere. Magnificent work that strengthens the resolve to do better business, take better care of your health and nutrition, provide motivation and inspiration are all at your finger tips.

Positive energy and emotions lead to positive actions and outcomes. We can not do this alone. Through these interactions and conversations there are stories and frameworks developed. In the words of Zander and Zander,

"We might as well invent a story or framework of meaning that enhances our quality of life and the life of those around us."

Whether you are listening to the health of your body, business, or life in general, positive change can take place if there is a focus on strengths. Inherent in all of us is the strength that exists in some aspect of our life; a best version of what there is to offer, shared in the form of expertise, action toward a bright future, and well-being, as an individual and as a member in a thriving community. 

I would appreciate any feedback that you may have regarding Appreciative Inquiry, Personal Knowledge Management, Personal Learning Environment, and how you use content to learn, share and expand your pursuits in business, health and wellness.

What do you want to change?

How will you get there?

Game Plan for Youth Athlete Success

A Game Plan for Success in the Youth Athlete

Success is No Accident

The Youth Athlete is experiencing rates of injury at greater proportions. These injuries can be life threatening, such as head trauma that occurs in concussion. Injuries can involve ligaments, muscles and bones sustained as a result of sudden or repetitive trauma. The fact is that many of these injuries can be avoided with proper education and design of performance enhancing training programs. The goal of the Game Plan for Success program is the health and well-being of the young athlete in sports, and through adulthood.

Proprioceptive Training

There is a growing demand for the young athlete to play in sports year round, participating in school and club sports, often specializing in one sport before entering high school. The result is an athlete that has not developed athleticism, and is only exposed to consistent movement patterns and experiences. 

As a practicing physical therapist with over 25 years of experience training athletes of all ages and abilities, I have seen far too many young athletes suffer an injury that has sidelined there participation in sports for a season, and a career. There are two primary causes to this growing rate of youth injuries:

Overexposure to injury due to increased practice and competition.
I have had discussions with soccer athletes returning from college, and when asked if they are playing more soccer in college or high school/club, the answer is always high school/club. Too many contacts through out year round play in games and practice, combined with limited rest and recovery, a there will be an increased frequency of injury.

Lack of specific and individualized training progression.
Designing a sport-specific training program requires careful consideration of individual abilities, musculoskeletal development and the demands of the season. Many injuries are directly related to poor training program design. A sports performance training program must include core components:

• Reduce the risk and prevention of injury strategies
• Neuromuscular and Proprioceptive training 
• Health and well-being (Recovery, Nutrition, Mental Preparation) 
• Education of youth athlete, parents, and coaches. 
• Fitness and Health Testing

The training of a 12 year old will require a program that is different than that of a high school senior. Likewise, training a female athlete will demand a different approach to training than that of a male athlete. The female athlete is 7 times more likely to injure the Anterior Cruciate Ligament(ACL) than their male counterpart. These findings express the need for gender specific training programs.


Recommended book by +Warren Potash 

They're Not Boys - Safely Training the Adolescent Female Athlete

Game Plan for Success: Youth Athlete (follow this link)
By completing the above link you will begin to define Your Game Plan for Success. Randy Bauer, Physical Therapist will contact you with an personal email for a 20-minute session to outline Your First Steps to a Game Plan. If you have any comments or questions please enter in the comment session below.



Strategies that prevent re-injury also demand attention. Young athletes that are injured have a greater incidence of reoccurring injury. Return to play strategies must include fear avoidance strategies, progressive return to play opportunities and development of fitness levels consistent with competitive demands.

Included below are a series of excerpts that discuss the youth athlete game plan for injury prevention, sport-specific training, fitness and health. 



https://plus.google.com 06/03/2013 18:40

Youth athletes are being overexposed to practice and competition in sports, and the result is increased overuse and traumatic injury. Youth sports is important for the development of our children's well-being. The are some helpful tips that can be followed to take proactive approach to monitoring the youth athlete. There must be an Athlete Game Plan that ensures safety and well-being of the youth athlete.
#athletegameplan   #youthsports   #youthsoccer   #overuseinjury  
Read more ...

Performance Nutrition for Energy, Recovery and Health

http://www.slideshare.net 2011-11-07

A Successful Athlete will have a Game Plan. A Vital Component to High Level Performance is Nutrition. Performance Nutrition Provides Energy for Training, Recovery and Maintains Mental Function, all Vital to Success on the Competitive Field.
Read more ...

Speed Training and Dynamic Warm-up

GamePlan for Success:Speed Training Dynamic Warm Up
http://www.slideshare.net 2011-10-09 
Speed training requires proper warm-up to prepare for the workout session. Speed training is an intensive neuromuscular activity. Proper preparation is required for successful outcome and injury prevention. Gear For Success: Athlete Wellness Game Plan

Speed Testing and Training for Football

Football Training: Speed Testing and Training Considerations
http://www.slideshare.net 2012-08-11 
Football Speed Considerations Energy systems Testing considerations Periodization Dynamic Warm-up Speed training Sprint techniques Specific-conditioning Presented by Randy Bauer Bauer Physical Therapy Laguna Hills, CA www.bauerpt.com 94 ...
Read more ...

Ankle Injuries in Soccer: Treatment and Prevention

GamePlan forAthlete Success: Treatment and Prevention of Ankle Injuries in Soccer
http://www.slideshare.net 2011-07-30 23:47:38 UTC
Ankle sprains are common in soccer. Prevention and initial treatment of the ankle sprain will improve return to play and reduce the incidence and re-injury, maximizing performance on the field. www.bauerpt.com
Read more ...

Return to Play Following an ACL Injury

https://plus.google.com 10/20/2013 14:02
ACL Injury: When Can I Play?

The Anterior Cruciate Ligament(ACL) Injury devastates athletes of all ages. From the aspiring young athlete to the seasoned professional. Careers are interrupted and often ended by the ACL injury.

Reducing the risk of injury requires preparing the athlete to meet the sport-specific demands of the activity. Decreasing the exposure to injury is another way to impact the growing number of sports injury, specifically in the young athlete population. 

The development of sport and age-specific training programs must consider neuromuscular and technical training concepts to ensure gradual progression of a comprehensive performance based program. The young athlete must not be trained 'as if ' they are already at the next level.

Read more on Overexposing the Youth Athlete to Injury  http://goo.gl/6Hlf29

Read More on the Mechanism of Injury and Reducing the Risk of ACL Injury in Soccer http://goo.gl/MNpgAF

Read More on Teens and ACL Injury: Reducing the Exposure and Return to Play  http://goo.gl/ZWUilO

#aclinjury #youthsportsinjuries #returntoplay

+Warren Potash +Bradford Lowry +Joe Napolitani +Soccer Talk
Read more ...

How to Test Your Present Level of Fitness Bleep Test

The Bleep Fitness Test
There is Good Reason it is called Bleep

The Bleep Fitness Test (BFT) is a great fitness app for measuring your present level of fitness. This is a field test that is commonly used for Fitness Testing the Soccer Athlete. I have also used for fitness testing basketball players.  It is a great test to see how fit you are, providing a fitness index of aerobic capacity (VO2). It also provides a qualification of good, excellent, essentially how you measure up to others.


The Bleep Fitness Test is also commonly referred to as the Beep Test. The Test is can be continuous or discontinuous. The BFT is a continuous test performed on a soccer/football/basketball field or court within 2 cones set 20-meters apart. The App used here can be downloaded onto you phone. The test protocol is essentially progressive speeds of running up and back between the two cones. The speed progressively increases, and the individual must keep pace. There is an audible sound that lets you know if you are keeping pace. When you are no longer able to keep pace the test is terminated. Your test results are displayed and saved for future reference.



The Bleep Fitness Test Application: Google Play

Bleep Test Free: Apple


The discontinuous test is the Intermittent Recovery Test. This test has a walk-around zone of 5-meters that is performed after the up and back phase of the 20-meter run. This test is not used in establishing your aerobic fitness. The Intermittent Recovery Test (Yo-Yo Test) has been used by US Soccer, and is the test I commonly used when field testing the soccer athlete.





The Nature of the BFT is a Gut Check to Measure your Fitness Level. This will establish your baseline that can be measured at a future date. Establishing this index of fitness is an essential component to purposeful fitness and sports conditioning. If you do not know your physical conditioning level prior to your sport season you do not have an honest picture what conditioning goals to set, or training protocol to follow.

There are  only two people that have completed the full 21 levels of the Bleep Test, and they are Beckham and Armstrong. Do not expect to even come near this level unless you are a highly conditioned athlete. 

Give the Bleep Fitness Test a try. Let me know how you performed, and if you have any questions on the test protocol or on How to Boost Your Training Level. There are more Fitness Testing Protocols that I will share with you in the future. Until then, Get Bleeping Fit.

Recommended Reading and Resources

High Performance Sports Conditioning (Bill Foran, Editor)

Periodization-5th Edition: Theory and Methodology of Training (Tudor Bompa)