Core Promises. Article appeared in Sydney Morning Herald Oct 8th 2009.

Posted by jo on October 9th, 2009

Thea O’Connor, health writer, interviewed Jo Keers for this article.  The article explores the ‘core strength craze’ and the many pitfalls if Pilates exercises are performed incorrectly.  The Back to Back Pilates DVD was produced so that everyone can access  correct technique and grasp the subtleties of clinical Pilates.  Read the full article here.

Say Good Bye to Office Workers’ Back

Posted by jo on September 3rd, 2009
70% of surveyed office workers complained of daily back pain. This can be a thing of the past if you follow some simple strategies.”Stand up” says Jo Keers, Physiotherapist and Clinical Pilates instructor. “Regularly, if possible”. Taking regular breaks from the office chair is one way of avoiding ‘office workers’ back’.

Office workers are vulnerable to back pain. A recent survey conducted by Spine_health.com of 1137 office workers found that 70% of participants had increased back pain by the end of a normal work day. This result is despite the growing awareness of ergonomic chairs. Unfortunately, the real problem is due to sitting for long periods. Sitting places increased stress on the back structures generally. When sitting is prolonged most workers will adopt one of 2 postures: (i) a slumped posture where the neutral low back arch has been lost or (2) an overly arched posture usually as a result of perching off the front of the chair.
Of course, crossing the legs or placing the feet up on a footstool also alters the back posture often for the worse.

Maintaining a neutral low back arch is probably the most important element of good sitting posture. In order for this to be possible, the work station set up needs to be corrected. The height of the desk or work station needs to suit the worker, allowing the worker to maintain approximately a 90 degree angle at the elbow when using a keyboard, while still having the feet placed comfortably on the floor. The chair needs to be fully adjustable to be truly ergonomic. That is, the chair height, back rest and arm rests need to be adjusted so that the worker can maintain a good sitting posture. Most important is to sit with the buttocks pushed right back into the back of the seat and to use the back support to hold the spine in a neutral position.

Popularity of Swiss Balls to sit on has also created problems with posture and over activity in certain muscles required to balance on a ball. “It is nearly impossible to maintain a good sitting posture for any length of time while perched on a Swiss Ball” says Jo. The belief that the core muscles would be retrained while sitting on a ball has been shown to be misleading.

Another risk factor for the office worker is lunchtime sport. Of course, keeping fit is vital however, an adequate warm-up is crucial after long periods of sitting and inactivity. Long periods of sitting will often result in tightening of leg muscles, particularly the hamstrings muscle group. Taking to the sports fields without adequate warm-up can result in injury.

Jo’s tips for preventing back pain in office workers:

  • Take regular breaks. Every ½ hour stand up and move around or perform some ‘pause gymnastics’.
  • Vary your activities at work. Performing the same activity for greater than ½ hour without a break is a recipe for disaster.
  • Adopt a good sitting posture, with your buttocks right back into the back of the seat. Use the back rest to support your lower back. Adjust the back rest so that it sits right in the small of your back. If your chair isn’t adjustable, use a ‘lumbar roll’ or ‘back-eze’ support cushion to support your back when sitting. Ask you physiotherapist or email Back to Back Pilates for stockists.
  • Stay fit and healthy.

Try these pause gymnastics:

Chair twists:
Sit side-on on your chair and grasp the back upright of your chair with both hands.
Sit up nice and tall.
Use your hands to gently rotate your body around towards the back of the chair.
Repeat on the other side.

Shoulder Rolls:
Sitting upright, hunch your shoulders up as high as possible. Slowly roll the shoulders forward, then down, then to the back and then back to the start.
Repeat in the opposite direction.

The 3 steps to curing back pain

Posted by admin on September 1st, 2009

Curing back pain can be easy. Even if you’ve had pain for some time or if you suffer from repeated episodes of pain, relief is possible.

Quite simply, there are 3 key areas that need to be corrected to cure your pain

  1. The first is posture. Whether you are sitting, standing, walking or lifting a heavy object- if you can maintain correct alignment in your low back, not only will you avoid re-injuring your back, but your current pain will improve.
  2. The second key is to breathe correctly. Poor breathing styles can cause back pain and prolong back pain once it is present. If you get breathless, wheeze, are prone to respiratory infections, suffer anxiety, mouth breathe, see you shoulders lift or tummy over distend when you breathe- chances are your breathing style is giving you back pain
  3. The third key to pain-free living is pelvic floor strength. Lots of life episodes can weaken the pelvic floor muscles- pregnancy, labor, an acute episode of back pain, prolonged chest infections or coughing, and unfortunately poor technique at the gym can all lead to weak pelvic floor muscles.

So how do we correct our posture, breathing and pelvic floor muscle strength? Regular practice of gentle corrective exercises is the key.

See your physiotherapist or follow the simple instructions in the “Say Good Bye to Back Pain” DVD, series 1.

It isn’t hard, anyone can do it and it works.

Back to Back Pilates DVD

Posted by admin on June 22nd, 2009

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Back to Back Pilates - Pilates For Back Pain

At 72 minutes it is equivalent to 2 DVD’s in one.  To preview the DVD click here

Get our DVD for only:

AU$39.95

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Outside Australia from $15.00

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Thera-Band resistance exercise bands available online

Posted by admin on June 15th, 2009

We have a great new range of Thera-Band resistance exercise bands availaible to compliment our exercise programs. The colour graded resistance exercise bands are durable, portable & and convenient bands for performing any strengthening program or resistance exercises.

To grab one of these great exercise bands and benefit from our great 2 for 1 introductory offer click here.

Thera-Band resistance exercise band

Posted by jo on June 15th, 2009

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Each piece of ‘thera band’ resistance exercise band is 1.5 meters long (pictured above)

It is important to begin your resistance exercise program with the lightest resistance (yellow band) and then slowly progress as your strength improves.

You may need to continue on each band colour for 1 month before progressing.

Each piece of 1.5 meter band is $12.50.

  • Yellow - Light resistance
  • Red- medium resistance
  • Green - heavy resistance

Price: AU$12.50

Please select colour

Back to Back featured on Mornings with Kerri-Anne on Channel 9

Posted by jo on June 15th, 2009

We were really lucky to be invited to join Kerri-Anne on her morning show on Channel 9 last week.

It was exciting to talk about and demonstrate our fantastic pilates program for back pain.  We had the opportunity to chat with Kerri-Anne and really show how effective our excercises are in curing and maintaining a healthy back & lifestyle.  We had an overwhelming response from the show and we are looking forward to appearing on the show again soon, we’ll keep you posted.

Whilst we were on the show were were able to demonstrate a couple of our most effective exercises to prevent back pain.  We have included these exercises in our latest newsletter, if you would like to learn more and benifit from a healthier back then why not join our free email newsletter today.

ABC Podcast

Posted by admin on June 5th, 2009

To listen to a recent interview with Jo on the ABC click on the link below:

Jo Keers Interviewed on the ABC

Did you Know?

Posted by jo on April 9th, 2009

23% of women will suffer from persistent low back or pelvic pain after childbirth.

Weakened core muscles are the major reason.

Solution: Strengthen your pelvic floor muscles.

Try this

  • Lie on your exercise mat, with knees bent, feet resting comfortably on your mat.
  • Ensure that you have a subtle low back arch.
  • Feel a gentle squeeze and lift inward inside the vagina.
  • Hold this contraction while continuing to breathe normally.
  • The muscles of the upper abdomen should stay relaxed and your back position shouldn’t change while doing this contraction.
  • If your muscles have been damaged due to childbirth, you may not be able to ‘feel’ a contraction. If so, try pulling up as if trying not to pass wind. This will also produce a pelvic floor contraction.
  • Repeat 5 times.
  • This exercise should be performed 5 times daily.

Tip 1: Back pain - It hinges on your breath.

Posted by admin on September 5th, 2008

We are all familiar with the diaphragm’s role in breathing. The diaphragm also plays a role in control and stability of the trunk.
The rhythmic movement of the diaphragm, as we breathe in and out, is essential for the proper action of the trunk ‘core’ muscles, which protect the spine and pelvis from injury. Therefore, any condition which affects our normal breathing style, can also inhibit the core muscles from working properly.
When these muscles aren’t stabilizing the spine properly, back pain results.

So do you have a problem with your breathing?

Do you

  • Suffer from asthma?
  • Suffer from bronchitis?
  • Breathe through the mouth?
  • Often feel breathless when talking?
  • Suffer from allergies?
  • Suffer from anxiety?
  • Tend to stand/sit in a stooped posture?
  • See your shoulders rise and fall with each breath in and out?

If you answer YES to any of these questions, try this exercise to improve your breath control…

Want to know more?

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