One of my greatest fears in weightlifting is the development of chronic lower back pain. This recurring condition would transform my, and many others’, main source of strength training into a zero sum game. Regardless of level of ability, a vast majority of lifters unnecessarily develop lower back pain (LBP) due to a larger focus on increase in strength versus a focus on staying healthy. The purpose of this four part series of articles is to discuss the causes, prevention, and self-care of LBP.

Part I: Overview of the lower back anatomy and mechanics

Part II: Causes and prevention of LBP in athletes weight training

Part III: Causes and prevention of LBP in sedentary people

Part IV: Self-care of LBP

Significance:

LBP ranks third in most burdensome causes of mortality and poor health (behind ischemic heart disease and chronic obstructive pulmonary disease from smoking) — over 25% of people have experienced it in the last three months (NIH LBP Fact Sheet). Most LBP is acute and typically a result of a mechanical problem, resolving itself in a few days. About 20% of people who suffer from acute LBP eventually suffer from chronic LBP lasting over 12 weeks. Furthermore, almost one-third of patients with chronic pain are clinically depressed (Watson, 2011). Staying away from LBP is critical to staying disability free and aging healthily as described in my last article (Paras, 2017).

Torque and reasons the lumbar spine is vulnerable:

The lower back is surprisingly mobile considering it is a long stack of discs. It allows for forward and backward bends, twists, and movements in multiple planes simultaneously. However, this mobility comes at the cost of the stability necessary to maintaining proper posture. Common types of injuries are strains (e.g. muscle tearing, ligament tearing) and herniation (i.e. damage to a intervertebral disc).

The torque placed on the lower back is extremely high due to its long lever arm. The amount of force needed to produce a rotational force is proportional to the distance of the weight from the joint and distance of the muscle’s attachment to the joint. The lower back is mechanically disadvantaged because a weight held at shoulder distance is very far away, while the lever formed by the muscle and joint is only a few centimeters long.

Conclusion:

The lower back is a common injury site that can develop into a source of disability. It provides stability and mobility in multiple planes, but its multi-functionality makes it vulnerable to injury. Furthermore, the lower back is mechanically disadvantaged because weights are typically held far from the hip and thus, require many pounds of exertion for every pound carried.

Tune in next time for a practical article on the causes and prevention of lower back injuries in athletes!

Tyler was born and raised in Santa Barbara, California and began training at Prevail in 2016. He attended Westmont College and will be attending medical school this fall. While at Westmont he graduated Summa Cum Laude, led a student-run homeless outreach program, and volunteered with medical clinics in Mexico and Bolivia.

After Tyler’s mother was diagnosed with rheumatoid arthritis (RA), he became interested in the cellular mechanisms behind the disease. He conducted his Major Honors project at Westmont on the role of the microbiome in inflammatory arthritis and conducted summers of research at Harvard Medical School studying the role of macrophages in RA. Including his critical care clinical research at Cottage Hospital, his research has resulted in seven presentations, three at national medical conferences.

In the first installment we discussed what posture and ergonomics are from a general perspective and how to begin addressing them.

Our second installment discussed how posture is a product of habits, not exercise. Exercise can support or hinder postural change.

In this installment we deal with the “other stuff” that is typically overlooked and under discussed.

First: sleep! We need it.

Though it’s received a fair amount of press and research over the past 10 years, we constantly overlook its importance and relevance to our health, recovery, reduction of pain, body fat and weight levels, and the proverbial stiff neck.

So how should we sleep?

From a postural standpoint, we might be in a sleep posture for anywhere from 1-10 hours. Think about how we would feel if we were in a seated, slouched posture for 10 hours; it would likely cause some pain or discomfort. If we are in ill-advised postures for that long during sleep, they are likely to cause some similar effects. If, however, we set ourselves in good sleep postures, we can reduce spine and intradiscal pressures from 25-75%, allow discs to rehydrate more effectively, and muscles to rest and recover at appropriate length-tension relationships. See the picture inserted1 for some basic recommendations that assist in good sleep postures.

What about when we wake up?  I have found this to be another commonly overlooked arena of musculoskeletal and spine health.

• Caffeine and sugar
• The “Bucks”
• Loud and immediate noise with blaring alarms
• Rushing, being late
• Jamming in too much during our morning routines
• Hyper speed, super intense morning workouts before work

…and the list goes on for our typical American schedules.

Well then, what is there to consider that might influence a change in the routine mentioned above?

• Spine Hydration: your spine is HYPER hydrated (that’s a good thing)^2,  Avoid:
  • Aggressive bending in any direction for at least 60 minutes (that include cracking your neck and back and extreme spine extension or flexion)
  • Prolonged sitting (try to move a little)
  • Heavy lifting for at least 60 minutes
  • Morning shock (alarm)
• Spine Activation: get stuff “turned on” before asking it to work
  • Chin Tucks before getting out of bed ⁴
  • Glute Bridge before getting out of bed
• Myofascial Health:
  • Light and slow ROM: “Stretching”
  • Plantar fasciitis??? (stuff gets tight and cold during the night)
  • Full body motion/twists/turns
  • Light massaging, foam rolling, LAX ball on foot
  • Fascial rolling on tight areas

If you’d like to get a Biomechanical Analysis to assess your posture so you know how to integrate a proper corrective program that will support your Health, Golf, Tennis, Strength and Yoga practice, please get in contact with us a.s.a.p. so we can help!

1. http://yorback-5c4c.kxcdn.com/wp-content/uploads/2017/06/sleepingposture.jpg
2. http://buffalorehab.com/blog/3-ways-to-ruin-your-back-before-9am/
3. Wilke, Hans–Joachim, et al. “New in vivo measurements of pressures in the intervertebral disc in daily life.” Spine 24.8 (1999): 755-762.
4. http://www.drnick.ca/neck-mobilization-and-stability-program/

For:    The Divot
By:     Chris Ecklund, MA, CSCS, TPI, PES, USAW

In the first installment we discussed what posture and ergonomics are from a general perspective and how to begin addressing them.

As I review what these are and how they impact us all on daily basis with people, the common response I get is, “Chris, I’ll just fix my posture with my exercise program.”

Eh…maybe not.

The reality is that posture is a product of habits, not exercise.

Exercise can’t fix posture just like hard workouts won’t fix poor nutrition.

Exercise can either CONTRIBUTE to the problem or REINFORCE the good habits.

Think about it:

• Average person exercises 2x/week
• Average Workout (strength) = 45m
• 2 x 45m = 90 min / week
• Average amount of other minutes during week with bad posture = 9,990

90 minute versus 9,990 minutes…who will win?

It’s simple math, really.

And, if you exercise as many do, these are the types of activities that are engaged in with the hope of creating good posture and core stability:

Do we see a theme (and maybe a problem)?

These activities are not intrinsically poor, but there should certainly be questions related to IF we do them, HOW should they be done.

Motor programming and learning is often said to take place over the course of 3,000 repetitions (we often refer to this as movement becoming muscle memory). Think of how many swings it takes to implement a new golf stroke, a new tennis serve.  Posture is no different.  It takes time and repetition…in every facet of life!

Furthermore, look at the great positions we commonly put our spine/discs in while we lift weights!

Check out the 220%, 275% and 210% areas highlighted by red.  These are all typical workout positions.  The percentages are telling us what research has found as intradiscal pressures.  Said simply, the higher the number them more disc pressure exists (and perhaps more injury development).  Hmmm.  Hopefully it makes us think about what lifts we are doing and HOW we are doing those lifts…

Big deal (we often think). What could that lead to?

It could lead to this beauty.  Ah the wonderful Upper and Lower Crossed postural distortions.  Said simply: some things get short and hypertonic while others get weak and long (and maybe hypertonic or hypotonic).  Basically, stuff starts to hurt because it’s at the wrong length and tension.

Question: “Chris, we just need to stretch, right?!”

Answer: “No.  And stretching can make this worse, unless you are STRETCHING THE CORRECT STUFF!”

For some folks, stretching upper trapezius and hamstrings might help.  But for most others, it will only reinforce the issues or even make them worse.

Remember: Posture isn’t a product of exercise. Exercise can’t fix bad posture. And, if not done well, it can definitely make it worse.

If you add STRENGTH to DYSFUNCTION then you will STRENGTHEN the DYSFUNCTION!

If you’d like to get a Biomechanical Analysis to assess your posture so you know how to integrate a proper corrective program that will support your Golf, Tennis, Strength and Yoga practice, please get in contact with us a.s.a.p. so we can help!

References:

2. https://3.bp.blogspot.com/-jPOhHlUAc3s/V_uO_8oLzRI/AAAAAAAAA6g/4PH3bSPERPgRxPuZN1lhxz33JZHkHDL6gCLcB/s1600/disc%2Bpressure%2Bin%2Bsitting.png
3. https://consciouslifenews.com/how-bad-posture-affects-your-mood-brain-function-and-how-to-easily-improve-it/11107380/

The purpose of this series is to provide readers with an understanding of how stabilizing groups of muscles work. The more a client knows about how muscles work, the more they can learn from their trainers. This series aims to provide some of that fundamental knowledge.

During the final block of medical anatomy, my classmates and I learned the muscles of the arms and legs. It quickly became difficult to remember exactly what muscle did what and in the company of which other muscles. I found the most effective way to learn how muscles work is to learn about disorders that target specific muscle groups and see what symptoms present in patients.

This article focuses on the insanely interesting (to me) gluteus medius and gluteus minimus, which are knocked out in the Trendelenburg gait. Trendelenburg gait is a irregular walking pattern in which the hips sway excessively side to side due to lack of hip stability.

Key Terms:

Abduction: raising the leg to the side, away from the midline

Internal Rotation: twisting the thigh so the kneecap points towards the midline

Gluteus Medius and Gluteus Minimus at Prevail

Many at Prevail Conditioning train their gluteus medius and gluteus minimus whether they know it or not. They are primary stabilizers for walking and all single leg exercises. Many warm-ups include banded movements, like clamshells, that target the gluteus medius and gluteus maximus. Lateral band walks and single leg banded hip extension with external rotations also target the abduction and stabilizing roles of the gluteus medius and gluteus minimus.

VIDEO:

https://www.youtube.com/watch?v=Udkhn7_yxpM&list=PLQIblP9oJNhC2ftPcZZ2IY6g6wQa1FIC_&index=2

Anatomy

The gluteus medius and gluteus minimus lie deep to the gluteus maximus. Their function is to abduct and internally rotate the thigh. The gluteus medius is particularly important because it is the strongest abductor of the hip muscles. Both muscles begin at the outside of the hip and descend to the lateral, posterior side of the femur (see figure).

In the video above, we can see that whenever the patient plants with her left foot, her left hip lurches outward, showing a weakness in the gluteus medius and gluteus minimus. This is a common pattern in runners where it can lead to knee and lower back injuries as the hip tilts from side to side every step (Davis et al, 2016).

Conclusion

The gluteus medius and gluteus minimus are essential to every step we take. They are the primary hip abductors and critical to athletes’ stability in all single leg exercises.

Sources:

Washington University Musculoskeletal Atlas

Stanford Medicine 25

Davis IS, Futrell E. Gait Retraining: Altering the Fingerprint of Gait. Physical medicine and rehabilitation clinics of North America. 2016;27(1):339-355. doi:10.1016/j.pmr.2015.09.002.

Souza RB. An Evidence-Based Videotaped Running Biomechanics Analysis. Physical medicine and rehabilitation clinics of North America. 2016;27(1):217-236. doi:10.1016/j.pmr.2015.08.006.

Tyler was born and raised in Santa Barbara, California and began training at Prevail in 2016. He attended Westmont College and will be attending medical school this fall. While at Westmont he graduated Summa Cum Laude, led a student-run homeless outreach program, and volunteered with medical clinics in Mexico and Bolivia.

After Tyler’s mother was diagnosed with rheumatoid arthritis (RA), he became interested in the cellular mechanisms behind the disease. He conducted his Major Honors project at Westmont on the role of the microbiome in inflammatory arthritis and conducted summers of research at Harvard Medical School studying the role of macrophages in RA. Including his critical care clinical research at Cottage Hospital, his research has resulted in seven presentations, three at national medical conferences.

For Part II of the Muscle KO series we’ll be looking at the serratus anterior, the “boxer’s muscle”, which is incredibly important for stabilization during pushing movements. In the figure, Manny Pacquiao’s serratus anteriors are the dagger shaped muscles that run along his rib cage. The most important function of these muscles is to protract (shift forward) the scapula.

Work Cited

University of Pittsburgh School of Medicine Anatomy Course 2017

https://www.crossfitinvictus.com/wp-content/uploads/2009/11/Serratus-2.jpg

http://www.backoutofwhack.com/wp/wp-content/uploads/2012/04/boxer-muscles.jpg

https://upload.wikimedia.org/wikipedia/commons/f/f9/Protraction_Retraction.png

http://www.safeandhealthypeople.com.au/wp-content/uploads/2014/06/scapular-winging.jpg

Tyler was born and raised in Santa Barbara, California and began training at Prevail in 2016. He attended Westmont College and will be attending medical school this fall. While at Westmont he graduated Summa Cum Laude, led a student-run homeless outreach program, and volunteered with medical clinics in Mexico and Bolivia.

After Tyler’s mother was diagnosed with rheumatoid arthritis (RA), he became interested in the cellular mechanisms behind the disease. He conducted his Major Honors project at Westmont on the role of the microbiome in inflammatory arthritis and conducted summers of research at Harvard Medical School studying the role of macrophages in RA. Including his critical care clinical research at Cottage Hospital, his research has resulted in seven presentations, three at national medical conferences.

Introduction: There is no certainty; there is only adventure

My first powerlifting meet was a great challenge and learning experience. My goal was to get a 942 lbs. total to qualify for USA Powerlifting Collegiate Nationals in the 182 lbs. raw weight class. With five weeks to prepare, I was confident I would succeed, but realized there were many obstacles to overcome. These challenges included that I had never used a belt before, had no experience with sumo deadlifting, had just injured my elbow which had kept me from benching for a month, only high bar squat, and didn’t know how to max out a lift.

Peter was instrumental through this entire process. Without him I would have made completely wrong decisions in every step of my preparation. In fact, ever since I’ve been training with Peter it constantly amazes (and somewhat frustrates) me how he always turns out to be right whenever our opinions disagree. It’s incredible to think about how much I still have to learn about training and how my body functions.

Preparation: The chains of habit

Of my five weeks leading up to competition, weeks 1-2 were aimed at practicing squatting heavy with a belt, developing my deadlift technique, and getting my elbow well enough that I could bench pain-free. Weeks 3-5 were used to develop my warm up progressions, test my openers, and fully recover for the meet. The most challenging, and failed, part of my preparation was changing my squat depth. Powerlifters typically use a low bar squat and descend only until the crease of their hips drop below the top of their knees. I am a high bar squatter who squats far below what is required for powerlifting, which made my squat inefficient. I wasn’t able to correct this problem in training or in competition. As you can see in the picture, in my final squat at 330 lbs., my hips and even my 4 inch wide belt were below my knees. That was deep.

Competition: The man is nothing–the work is everything

I slept for 3 hours the night before the competition, got out of bed at 5:30am and got to the competition at 6:30am for equipment check. Everyone at the meet was friendly and helped me throughout the day. I spent most of the day with another first time competitor and his coach.

During my first squat attempt I was completely thrown off by the lights, the 50 people staring at me, and having to follow the judge’s commands. I squatted with a form I never use and was essentially falling forward when I completed the lift. But, I got 2 white lights and had 303 lbs. on the board. I spent the 10 minutes between attempts essentially mentally rehearsing the steps of a squat that are usually automatic for me. After mentioning the environment was affecting me the coach I was talking to said 1) it’s just like people watching you in the gym and 2) no one in the crowd knows anything about lifting so everything looks impressive to them. The next attempts at 320 lbs. and 330 lbs. were much easier.

For a first meet, lifters aim to be successful at all 9 attempts because every lift is a PR and there is no need to kill yourself. During the bench I lost my chance at going 9/9 by failing my 3rd attempt at 225 lbs., finishing with 215 lbs. on the board.

Deadlift was intense–more mentally than physically. Warming up felt normal and my opener at 382 lbs. felt fine. Then I set my next lift to 403 lbs. to set my total at 497 lbs. and qualify for nationals. My max deadlift is about 440 lbs., so 403 lbs. was going to be easy. However, when I took my attempt, the bar didn’t even leave the ground. While waiting for my next lift in the warm up room I had never felt such a singular need to have something. There was no way I was going to go home a failure. Fortunately, when the next attempt came I made the lift and finished the meet a success.

Conclusion: Art is long; life is short

I am thankful for the opportunity to compete and see how my training has prepared me thus far. It’s amazing how much I was able to learn about lifting during this process that I might have never had the chance to without completing.

Tyler was born and raised in Santa Barbara, California and began training at Prevail in 2016. He attended Westmont College and will be attending medical school this fall. While at Westmont he graduated Summa Cum Laude, led a student-run homeless outreach program, and volunteered with medical clinics in Mexico and Bolivia.

After Tyler’s mother was diagnosed with rheumatoid arthritis (RA), he became interested in the cellular mechanisms behind the disease. He conducted his Major Honors project at Westmont on the role of the microbiome in inflammatory arthritis and conducted summers of research at Harvard Medical School studying the role of macrophages in RA. Including his critical care clinical research at Cottage Hospital, his research has resulted in seven presentations, three at national medical conferences.

For: The Divot
By: Chris Ecklund, MA, CSCS, TPI, PES, USAW

What is Ergonomics?

What is Posture?

Why does it matter to me?

I recently had the opportunity to discuss this topic with a local technology corporation as the employees were looking for more information about how to deal with all the aches and pains that are popping up as well as how to better set up their “day-to-day” workstation arrangement since most of them are on computers and technology all day.

Ultimately the conversation can be fairly straightforward and simple…and the application is wide spreading to general health, tennis, golf…you name it.

Ergonomics: An applied science concerned with designing and arranging things people use to that the people and things interact most efficiently and safely.

          -Merriam Webster

Great…thanks for that, Chris…so what does that mean? 

Simple: FITTING A JOB TO THE PERSON…

          —>INSTEAD OF THE PERSON TO THE JOB

Said simpler: we are focusing on trying to set up the environment of the job better to minimize injury and maximize efficiency (because frankly, we weren’t made to do a lot of the jobs we do).

*And by the way, “job” can also mean daily habits or activities!

Believe it or not, we weren’t created to drive cars (especially for hours on end), or sit at a computer or text on cell phones…

Well that’s great, but who cares?  Why does it matter?

In a study done in 2007, they found that overuse injuries due to posture and repetitive trauma caused the longest absences from work compared to other conditions (US Department of Labor, 2002)

Common disorders:


• Neck (85%)
• Lower back pain (68%)
• Shoulder tendonitis (48%)
• Neuropathy
• Tension neck syndrome
• Trapezius myalgia

“But Chris, I’m retired, so this doesn’t apply to me.”

Of course it does. We all have repetitive positions and activities we do. Golf. Tennis. Watching TV. Reading, Writing. Working on cell phones. It is all additive in it’s effect.

Well, what is good posture then?

Simple answer: one that is CONSTANTLY CHANGING (implication…move more).

But to start with, here is a reference point (see pic):

Side:

• Ear, shoulder, hip, knee, ankle

Front:

• Nose, Adams apple, sternum, belly button, zipper, between knees and ankle, feet straight, shoulders level

Poor posture + Time = Aches & Pain & Injuries

Case in point: for every inch (or about 10˚ your head is forward it adds about 10lbs of work to your cervical extensors, trapezius, levator scapulae, etc.  Over time, our necks get unhappy.

Further, if we can’t hold good posture while we are standing still or sitting, how can we expect to have good posture or maintain good positions when we move (as it is even tougher)?

Answer:  practice and feedback. 

Just like feedback on your tennis serve.  Just like feedback on your golf swing.

If you’d like assistance learning about how your posture and daily routine influence your body’s health, please get in contact with us a.s.a.p. so we can help!

By: Chris Ecklund, MA, CSCS, TPI, PES, USAW

“Why am I going to _________?!”
(the gym, workout, torture myself, go run on a treadmill like a hamster, not eat my favorite food, fill in the blank as you see fit)

Over the past 6 months I have found myself veering back into the timeless conversation with clients that centers around questions like this. To be clear…I think it’s an extremely important question to both ask, and to answer for oneself.

Earlier in my career I was always under the impression that the perfect program design would take care of every person’s/client’s needs as it helped them move toward their goals in a healthier and efficient fashion. I couldn’t have been more wrong. My naiveté kept me from considering the other facets affecting one’s path to health, wellness, and performance. Namely, psychology, emotion, motivation, belief systems, good and bad experiences from the past, personality types…the list could go on.

Why are you doing what you are doing?

What will bring you happiness and joy?

…and yes, what sacrifices are worthwhile to you?

The questions must be asked. Why? Because the motivation for what you are doing must be there. You have to have it. I have found empirically that if my client and I don’t have a strong purpose and reason, the program will inevitably fail. This was reinforced to me as I was recently reviewing a textbook on the psychology of sports performance.

“Although extrinsic rewards can positively influence motivation and performance, the results tend to be short-term and the effects on motivation last only until the extrinsic rewards come to an end (which happens sooner or later), the longer lasting motivation, although often more difficult to achieve, is associated with intrinsic motivation. That is why it is important to help athletes [and fitness enthusiasts] discover the joy and enjoyment in participation so the sport of physical activity can be continued for a lifetime (if physically possible).”1

• Do you love the outdoors and the thought of going in a gym makes you cringe? Then never go to the gym. Set up an outdoor fitness program!
• Do you know that intervals help you decrease body fat more efficiently and are probably best in increasing VO2 Max but you absolutely despise them and stop doing cardiorespiratory exercise because of it? Then just do steady state training!
• Do you know that you need extensive core training work but hate it so have stopped exercising altogether? Then just do one per workout and structure the rest of your session to increase core usage doing things you like.

Consider your reasons, your drive, your motivation…and yes, consider what you are willing to reasonably give up to achieve that which brings joy and happiness and delayed gratification. If we can be of any assistance with this process we invite you to reach out to us.

1. McGill, E.A., Clark, I. (Eds.). 2017. Psychology in Sports Performance. Essentials of Sports Performance Training, 2nd Edition (p. 548). Jones & Bartlett Learning.
2. Image: https://healthletix.co/bother-exercise-heres/

Shiatsu and Tui Na are the two most common styles of bodywork used in Traditional East Asian Medicine. Today we will take a brief look at each and learn about what they share in common and what makes them different.

Shiatsu has Japanese origins and is a very involved form of manual therapy. The style uses light manual pressure on acupuncture points and channels with the aim of bringing the body into a better state of balance. The treatment usually begins with a diagnostic exam on the abdomen where light pressure is used over key energetic points to check upon the health of the various organs in the body. The practitioner will usually investigate the energetic relationship between two most prominent systems and then perform further diagnosis to confirm the imbalance. Once a pattern is established the treatment that follows is aimed at first grounding the body through working on the earth meridians and then moving on to the meridians that need further adjustment. 

Shiatsu treatments can also involve specific requests for joint discomfort, organ dysfunction, and even emotional imbalances. After the treatment the practitioner will repeat the diagnostic process to assess the efficacy of the treatment and provide further recommendations. 

What is unique about Shiatsu is that the style is very gentle, yet can have profound effects on the energetic system of the body. It is not uncommon to feel so relaxed while receiving a treatment that the patient falls into a deep restorative sleep while the treatment is taking place. Shiatsu is also unique, unlike other massage techniques, in that the treatment is preferentially performed over clothes, as the texture of skin can reduce the efficacy of the technique. 

Tui Na is the other common bodywork technique practice in Traditional East Asian Medicine. If Shiatsu is more gentle and replenishing, Tui Na can be seen as more direct and corrective. Tui Na, like Shiatsu, is commonly done over clothes and often works on acupressure points and meridians.  Unlike Shiatsu, it can often be very intense and take on an affinity for more of the physical body instead of the energetic one. Tui Na treatments are often sought out to correct musculoskeletal imbalances that lead to pain or discomfort. Tui Na can also be done when the patient does not respond well to needles as a means to also influence the Qi of the body without having to penetrate the skin. 

Even though these two styles can differ on their application they both work towards influencing the balance of Qi in the body and are two useful tools in the large toolbox of a Traditional East Asian Medicine practitioner. The key lines in the ability of the practitioner is to form the correct diagnosis and then prescribe the right treatment.

Next time we will look at the therapeutic application of fire in healing through the technique called Moxibustion as we continue to explore the range of healing modalities used in Traditional East Asian Medicine.

Diego Garcia, MAcOM, LAc, CSCS
Acupuncture & Oriental Medicine
Performance Coach

How does acupuncture work?

Acupuncture’s claim to fame comes from its ability to influence blood flow in the body. When a needle is inserted into an acupuncture point, a unique effect occurs within the network system of tissues, organs, nerves, and the brain. The needle has the effect of promoting blood flow to a specific region, and this fresh healthy blood is what brings about the effect of healing. If you’ve ever benefited from acupuncture, you might remember that areas where acupuncture points were used feel warm, heavy, or full. These sensations illustrate the miraculous ability of needles to govern blood flow in the body.

Why is blood so important?

Blood contains all of the vital nutrients and oxygen needed to nourish tissues. You are only as healthy as the quality of blood that flows through your body. It’s safe to say that almost all disease and aging processes can be traced back to deficits of blood quality, quantity, and flow. That is why aging can be seen beginning at the hands and feet and moving towards the torso. The best thing you can do to slow aging and prolong and improve your quality of life is to ensure fantastic production and movement of blood in your body.

What is disease?

At the beginning stages of illness, a body tissue experiences a compromised supply of qi and blood. Qi can be thought of as oxygen or the means of cellular energy needed to help a cell perform its job. Once a tissue is deprived of qi and blood it begins to express a state of malfunction, in this state there might not be any symptoms present. If that condition persists and malfunctioning tissue does not receive blood and qi, the malfunction will develop into a disease process. At this point symptoms will become evident and the condition will continue to worsen if the originating cause of blood and qi obstruction does not resolve.

Why am I achy and stiff?

When a tissue is in pain, the brain will actively reduce blood flow and nerve impulses to that area in hopes of improving the success of healing. After all, if there are torn tissues you don’t want to move them excessively before they heal and if infection happens to set in, reduced blood flow to the area will lower the likelihood of spreading infection to the rest of the body. That’s why injured tissues become cold, stiff, heavy, and weak. They simply do not have the same amount of blood, energy, and nerve impulses compared to the rest of the body.

If the underlying condition is not treated, then healing will not set in. Pain is the means by which tissues communicate important information to the brain. If you are stuck in a loop of chronic pain, the system which relays this pain information is broken and needs a jump start. Needles serve this purpose and help relay a clear message to the brain to indicate that the injury has been resolved and the pain signal can be cleaned up. Numbing the pain is not the best answer!

The function of acupuncture, medicinal herbs, and oriental medicine as a whole is to remove the cause of qi and blood obstruction, and in turn reverse the symptoms caused by the disease process and prior malfunctions. By restoring healthy blood and qi flow, the healing can begin and the communication between the body and brain can improve to break free from the pain cycle.

Diego Garcia LAc
MAcOM, CSCS