New posts (questions about how to treat individual pains) are being answered by Steve Lockhart regularly in the Private Members area. Get access now along with your self treatment program via the Ad in the right hand column.

Recent Posts

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1
Self Treatment Questions / Re: Just starting.
« Last post by rocketrod on January 29, 2019, 04:16:03 AM »
Thanks Steve I'll give it a go. Im having a remedial treatment tomorrow. 👍
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Self Treatment Questions / Re: Just starting.
« Last post by Steve Lockhart on January 29, 2019, 02:42:20 AM »
 Hi Rod get the Remedial massage work done on the legs especially quads and adductor muscles both sides but more on the right. It should be painful but tell the massage person to combine with heat and keep moving from leg to leg so as not to over do any of the muscles without giving them a rest in between. If you can get some length and function in those upper leg muscles you should notice a good improvement And combined with the SLM yoga you should see an end to the problem . Let me know how you go thanks Steve.
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Self Treatment Questions / Just starting.
« Last post by rocketrod on January 28, 2019, 11:13:43 PM »
 Hello Steve
I have not long started the self treatment program. A little history of my problem. I am aged 60 with no health issues. My MRI shows  a shallow annular bulge at L5 S1 with a posterocentral annulus tear. Combined with mild facet arthropathy, right greater than left, results in narrowing of the subartiicular recesses with slight flattening of the traversing right S1 nerve. I know a mouthfull right. I've had this issue for 8 weeks. I am unable to return to work. I tried chiro which was absolute rubbish. The treatments were very quick 10 minute sessions. Now I'm having remedial massage along with your self treatment program. My progress is very slow. I have no problem from the hips up its from my hips down where the issue is. Having said that my erector spinae muscles are very tight. However I still feel strong in the upper body and have no problem with lifting. I do however have serious issues with raising my right leg to my left knee, simple tasks like putting on underpants and pants or shorts, leaning forward to tie my boot laces or just crossing my legs. All of which used to be easy but are now quite painful and which aggravates the sciatic pain. Trying to do  the SLM yoga therapy also aggravates. I am unable to squat down low after tge wall sit for example or sit back on my feet to stretch my quads. Just to painful.The sciatica seems to come and go to. Is this a sign that its getting better. I dont know. I have a zen chi machine but at the minute I just cant afford a vibration machine. I'm  do frustrated because I've always condidered myself to be strong and never had back issues in the past. Do I go slow or keep persevering with the SLM yoga?

Regards Rod Boyes
4
Hi Steve
You should be able to do the SLM Yoga to activate the glutes and in between doing that use ball compression work on your glutes and hamstrings to make sure they stay loose.

Steve
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Self Treatment Questions / How to activate inhibited Glute Max, and Glute Medius
« Last post by SteveB on November 10, 2018, 11:37:26 PM »
Hello. I've been working on resolving my chronic pain issues for quite some time now. I now know my body very well and for the most part what is functioning properly, and what is not. The main thing that's still keeping me in alot of pain is the fact that my left glute Max and Glute Medius are not firing. I can do bridges, clamshells, squats and various other exercises till the cows come home and I do not get any activation. I typically stretch my psoas and quads before attempting any glute activations to try and better my chances as I know these are antagonists. Common muscles that compensate are my piriformis, hamstrings, and occasionally my TFl. I believe it's been many years since these glutes have fired as I've been injured for a long time, and it seems I've lost the mind to muscle connection. I'm wondering if anyone has any tricks to help me rebuild the mind to muscle connection, keeping in mind that I'm not able to contract them at all right now.

Note:  my Psoas on both sides was previously super weak and all bound up. I've been working on them for months now and they're functioning well on both sides and now seem to lengthen properly, I've also worked hard to strengthen my transverse abs to try and give the pelvis some stability so I don't believe there's anything else holding me back other than the lack of mind to muscle connection.

Any help is very much appreciated. Thank You
6
Cries for Help / Re: Rotator cuff injury
« Last post by KatyD on May 12, 2018, 12:46:31 AM »
Thanks Steve,
Unfortunately Megan no longer does the SLM massage and it appears (from you directory) that there is no one left in the UK who does it any more. Unless you know of anyone who may not be on the list yet but does include SLM in their service.
Kind regards Kate
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Cries for Help / Re: Rotator cuff injury
« Last post by Steve Lockhart on May 08, 2018, 02:16:47 PM »
Hi Kate, a rotator cuff injury is a bit too complicated for a layman to fix themselves normally as it involves the radial nerve that runs down the arm usually getting involved with tight muscles. If you can get to see Megan she should be able to fix it pretty quickly. You might also have some success using the SLM Yoga techniques for the shoulders and arms and if that's not enough on its own get some massage to your arms as well zeroing in on the sore spots.

Sorry I can't offer more than that.
Steve
8
Cries for Help / Rotator cuff injury
« Last post by KatyD on May 08, 2018, 11:27:07 AM »
I purchased your system 4 years ago and had amazing results on my back along with help from Megan a SLM therapist  in the UK. I have been in pain for 4 weeks and was told that I have a rotator cuff injury, the physio hasnt given me exercises and recommended medicines and mentioned steroid injections but I dont like going down that avenue. So I was hoping that you may have some advice as Im hardly sleeping due to the pain
9
Back Pain / Re: Tips to Deal with Low Back Pain
« Last post by Steve Lockhart on April 16, 2018, 10:50:11 PM »
Some good tip here thanks, all except the one to stretch your body when you have back pain which doesn't work.

To understand more about the stretching myth read the post on my blog, http://www.backpain.com.au/stretching-exercises-for-back-pain-causing-long-term-damage/

Steve
10
Back Pain / Tips to Deal with Low Back Pain
« Last post by gpphysiotherapy on April 16, 2018, 10:22:25 PM »
Has back pain been giving you sleepless nights? Did you know that 7 out of 10 people will experience lower back pain at some time during their life? Back pain is more common than you think. People are constantly looking for lower back pain remedies. Along with low back pain, sciatica is another common problem found now-a-days. It is a condition where pain from your lower back goes down to the leg. It is basically the pain along sciatica nerve. Stretching and other exercises can relieve this kind of pain.

You need to understand that medication is not the only treatment if you are looking for long term relief. Exercises and massage is more important to ensure that the pain does not come back again and again. If you follow a proper lifestyle and habits, it is possible to avoid your pain from getting chronic. Here are few tips to deal with low back pain–

   
  • One of the most important things to do to deal with back problems is to correct your posture. Make a habit to check your posture from time to time in a day. Use an ergonomic chair instead of a simple chair to support your spine while you are sitting.
  • Avoid hunching forward or slouching. The aim is to keep your spine erect. When you want to lift something up, do not bend at the waist. Keep your back straight and bend at your knees.
  • Make a habit of getting up and walking around once every hour. This is vital for people who have a desk job. You can also opt for a standup desk or simply stand at your desk and work every now and then.
  • Prolonged rest can make your back pain worse. Keep your body active. Apart from regular exercises, go for walking every day. Walking helps in stability of your spine and supplying oxygen and nutrients to the muscles.
  • Sleep well! It is an essential nutrient for your body. If you face back pain when you get up in the morning, get your mattress checked. You need a good mattress that supports with natural spinal alignment.
  • Look for alternative ways to medication to relieve pain. Exercises, physical therapy, massage therapy and more have found to be extremely beneficial.
  • Whenever you are in pain, stretch your body.
  • Your choice of footwear can cause or relieve back pain. Opt for supportive footwear that provides stability and improves overall posture of the body.
  • Remember if your low back pain aggravates or does not improve for over 6 weeks, consult a physician. Don’t let low back pains result in missed work days! Follow these tips to relieve and prevent back issues.


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