DrTri Health & Fitness HomeWork for 10/4/09

98% of Americans will have an acute episode of debilitating Low Back Pain by the time they reach the age of 50.
Virtually everybody....
Is it any wonder that so few people can reach the minimum standard on the Biering-Sorensen Test?!?!?
What was your number/time?
Are you ready for what the magic number is?
Drum roll.......

4 minutes.

Seems like an eternity to a lot of people.
Seriously, it is not. I have seen all types of individuals go from only being able to do a few seconds to easily doing 4+ minutes in only a matter of months.
Why would you/we not work to achieve this minimum standard? If the data says that you are guaranteed (well, 98% of you) of having debilitating low back pain, and that this simple test/exercise can prevent it. Then why not?!?!?
Ask anyone who has spent a week or more laid up, or missed a ski trip, or was not able to play with their kids, (insert your example here), if it is worth a few minutes every other day to prevent low back pain, and I am sure they would agree!
Look, we all (hopefully) brush our teeth, and most of us floss, EVERYDAY in order to prevent tooth decay.
Practicing the Biering-Sorensen test/exercise requires less than half the time of brushing (and flossing).

So that is your HomeWork for this week and BEYOND...
Every other day:
1 x max hold: Back Extension out flat
60s rest.
1 x max hold: Back Extension out flat
Done.

If you do this, it will be good for you, while being bad for my business. It will mean that your back will be more durable and less susceptible to pain/injury/dysfunction. Which will mean that you will need me less for low back pain. Thank goodness for ankle sprains, shoulder strains, roller blades, snowboards, and other wild activities to keep me in business (and pay my student loans...)!!!

When you have achieved 4 minutes consistently for at least 2 weeks, email me and I will share with you the research relating to what I call “Level 2” of the Biering-Sorensen test, actually more based upon the work of Alaranta and Luoto.

Have a great week,
MRoss

P.S.
For you Chiropractic fans, a 2005 study showed that when the low back/pelvis is “out of whack” (my terminology, not the study’s), and a resultant functional leg length inequality exists, the ability to perform the Biering-Sorensen test is reduced/impaired (Knutson GA, Owens E, 2005). Chiropractic decreases “out of whack-ness” (again, my teminology) and resolves functional leg length discrepancies. So, Yeah!, we are still needed from time to time to push start people, or tune them up, on their Biering-Sorensen journey!!!