Back Pain and the Opioid Epidemic

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Some Facts on Back Pain:

I was reading some statistics today on back pain, especially on the connection between back pain and the current opioid crisis we are having here in the US. Things are really quite scary! 

1. Almost Everyone Experiences Bad Back Pain

Yes, that's right, 80% of Americans experience back pain, and of those, 70% have bad enough pain that they go to the doctor. Statistically, more women than men seek treatment (which given my own experience with my husband, is not surprising, as he hates to go the doctor).

2. Back Pain Is One Of the Most Expensive Health Problems

Lower back pain alone accounts for 2-3% of all doctor visits. While that percentage seems low, it is higher than visits for allergies and the common cold! Between physicians, PTs, and pharmacies, the cost adds up to about $30 billion per year!

3. Treatment Costs Go Up, but Outcomes Haven't Improved

Most disturbing is the fact that as treatment costs go up, patient outcomes stay exactly the same. Why?

Because the costs are mostly for pain medications, which include fentanyl (which killed Prince) and Oxycontin (which most recently killed Tom Petty). And pain medications don't fix your back pain, they just numb you and turn you into an addict.

What Can You Do About Back Pain?

If the medical establishment is not helping people with back pain, and is in fact contributing to the opioid problem by simply giving people pain pills, what else can you do? Just suffer? As you might imagine, I have some ideas.

1. You Gotta Move!

One thing that we know improves peoples' back pain is properly done exercise to maintain appropriate spine positioning and posture. The less we sit, the more we move, and the more we move well, the better we feel. 

2. You Need To Chill Sometimes

There is a stress component to back pain, no doubt about it. We overwork and overworry. Take a bath, do a meditation class, take some deep breaths. But spend some time unplugged and relax!

3. Strengthen Your Deep Abdominal and Back Muscles 

Recent studies show that deep core strength helps us stabilize our spines both in movement and against load. In my humble opinion, Pilates is one of the best exercise modalities for this. 

Back Pain Resources 

1. Free Back Pain Resources

I have two free videos for you. The first is about how to stabilize your back and pelvis:

and the second is about Pilates Fundamentals to Eliminate Lower Back Pain:

2. Low-cost Resources

All of my Pilates Audios will help you reduce or alleviate lower back pain. They are 30 minute Pilates exercise routines that, if done regularly, really will help your back pain. Price? $20 each for something you can use daily, and easily travel with.

Click here to check out Pilates Audios

3. Higher-cost Resources

My two top resources for back pain are the Pilates for Back Pain eCourse and an Online Private Lesson.

The $97 eCourse is a comprehensive guide to using the full PIlates mat repertoire to eliminate your back pain, including an ebook with photos, audio workouts, and explanatory videos that break everything down for you. Weeks of content!

Click here for more about Pilates for Back Pain eCourse

An online private with me will allow me to see how you move and give you more specific recommendations for your particular back pain issue. A 55 minute session, which includes the video for you to watch and re-use, is $120 (Pilates pro discounts and package pricing available.

Click here to book an Online Pilates session

Any questions? Contact me and I will help you out!

 

Stop doing crunches if you want to flatten your stomach!

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That’s right.  Stop doing crunches if you want to flatten your stomach!

Sounds a little crazy, but it’s true!  

If you’ve already read the 5 Dos and Don’ts, then you know crunches are the LAST thing you want to do for your “baby pooch.”

Sounds counterintuitive, right?

Let me explain.  If you’re dealing with ab separation, you need to encourage your muscles to come in and up.  When you do crunches, you’re pushing your muscles down and out– the opposite of a flattening effect!

The problem is, if you hire a personal trainer to help you tighten your tummy, I can almost guarantee they won’t know the proper procedures for Diastasis Recti (DR).  Most people simply aren’t educated about it.  What’s more, you need to take a slow, gentle approach because your body is still healing.  

You wouldn’t hit it hard in the gym right after surgery because you need to allow your body time to heal.  Well, you’re still healing from having your baby, so be careful and gentle with your body.  If you choose to work with a trainer, make sure they are qualified to deal with DR.

If you want to start the healing process safely and naturally with a qualified expert, I’m happy to tell you about my new program called In And Up!

In And Up is specifically designed to guide you through the process of healing your Diastasis Recti at home. No surgery. No gym time.

This six-week online program will give you the guidance you need to heal, and I’ll be with you every step of the way through our private Facebook group! Click below for more info and to register.

Join me for the next round of in and up!

Registration will close soon, so don’t miss out on this opportunity!

Ann Samoilov Reviews My Pilates for Neck Pain Audio

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In case you think Twitter is useless, here is a great testimonial from my Twitter friend Anne Samoilov

Lynda Lippin's Neck Pain Pilates Audio leads you very clearly through key fundamental exercises which has relieved several of my clients recurring neck and shoulder pain. I have even used it myself, since I'm a new mom. I spent more than a year bent forward watching my daughter breastfeed. My neck was always in pain--even after I stopped breastfeeding. I'm a pilates instructor and her audio guide put me through my paces. Within a few days of doing the fundamental exercises, my neck pain is gone. I highly recommend getting this audio guide - it works, even if you have prior experience with pilates. Lynda has provides the listener with the exact cues that work. She is easy to understand and her voice even has the added benefit of relaxing you as your doing the routine. I highly recommend the audio guide!

Download the Pilates for Back and Shoulder Pain Audio $20

Review of Pilates for Neck and Shoulder Pain Audio

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I've used your audio a few times, now. My neck and shoulders feel pretty good! Your voice and directions are easy to understand, and it is brief and simple enough that I am not at all daunted to fire it up and do a quick session in the mornings. I think it helps me start the day with better posture at the computer, too. I'm eager to see what long-range effect it has on my neck, since I have a tendency towards forward-head posture... All in all, I think people will like and benefit from this product. I hope you're marketing this and your other MP3's to people at risk for repetitive stress injuries working at the computer--that would be a great target market. Very good job! Best, Beverly

Pilates is really great for relieving neck and shoulder pain and tension while also strengthening your muscles to hold you in alignment and out of pain.

This Pilates For Neck and Shoulder Pain Audio, along with others, is available for instant purchase and download for just $20.

 

Martial Artist Reviews My Pilates for Back Pain Audio

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This is from Scott Taylor, Karate and Kickboxing Instructor as well as editor of the Uechi-ryu Journal.

I recommend this audio program to anyone looking to rid themselves from back pain and who does not wish to leave the comfort of their own home to do so. Lynda's voice is soothing and her instructions are crystal clear and so easy to follow!

Change your life like I am doing~ I have been following Lynda on my iPod for about a week now and am blown away by the difference it is making!

Simply put – Do NOT spend a dime on any books or videos to ease your back pain until you listen to Lynda's audio program!

Buy Pilates for Back Pain Audio

Pelvic Floor Health and Why So Many Adults Pee Our Pants

Am I really writing one of my last blog posts of 2017 about urinary incontinence? Yes, I am!

I was at CVS the other day, and happened to run through the underwear protection aisle (I lump all pad products, whether they be for menstrual blood or urine, together as underwear protection). Since my hysterectomy 21 years ago, I haven't needed to frequent that aisle, so I hadn't quite noticed the proliferation of new products geared to adults with urinary incontinence.

I mean, there were more products of the adult diaper variety than of the maxi pad variety.

Or, to be perfectly blunt, more adults are accidentally peeing their pants now then they were 20 years ago. And that should be of concern.

I. Your Pelvic Floor Is Part of Your Core

With all the discussions of core strength and debates over bracing vs. scooping in the fitness and Pilates worlds, you would think that all trainers are intimately acquainted with the basic structure of the "core". You would be wrong!

And with all of the adult diaper-type pads and pull-ups, you would think that people would be concerned that their pelvic floors are clearly not working. But no, we seem to just accept it and add more products to our weekly pharmacy spend.

II. Not All Core Exercises or Programs Are Good for Your Pelvic Floor

There is the rub! If you bear down too much doing any exercise, including ab work, you will be straining your pelvic floor muscles, not strengthening them. This includes sit ups, planks, and bridges, as well as yoga and Pilates exercises.

And heavy weight training, CrossFit or Olympic-style, almost always causes pelvic floor strain from inhaling and bearing down. Peeing while lifting, in some circles, is actually considered a badge of honor. 

III. Having A Baby Weakens Your Pelvic Floor

Why, oh why will obstetricians not discuss this? Even a perfectly healthy and easy vaginal birth will affect your pelvic floor, and a more difficult birth or very heavy baby will mess with you even with a cesarean.

But if you are still leaking urine a year later, that is a problem. Proper breathing and engagement of the pelvic floor in specific exercises will help. My In and Up! diastasis recti program is also great for Pelvic Floor strengthening independent of DR. 

A Final Note on Urinary Incontinence...

Peeing your pants is really not OK for grownups who are otherwise healthy. It really isn't! While Kegels are always useful, it also importance to work your pelvic floor while moving in varied positions, so you can learn to hold it in when you sneeze, run, pick up something heavy (including a child), and stand up. You ultimately need to work supine, prone, on your sides, sitting, and standing to increase functional pelvic floor strength.

Click here for more on breathing and your core.

Click here for more about Diastasis Recti, pelvic floor, and Pilates.

If you find yourself spending extra money on pads and special underwear to absorb leaking urine, I invite you to try my In and Up! program. Whether or not you have a diastasis, it will help!

The next round starts January 22. I would love to see you there!

Pilates Mat Teachers - This Is For You!

If you have been teaching Pilates Mat for at least one year and would like to increase your knowledge and revenue, you have come to the right place!

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I have noticed that Pilates Mat teachers are a very underserved population in the Pilates world. In fact, many Pilates teachers do not even recognize mat-only training, which leaves you with very few continuing education and mentorship opportunities. That is very sad, since many people have their first introduction to Pilates in a mat class that is often taught by a Pilates mat-only teacher who successfully completed a weekend, or even online, training. 

If you are a Pilates mat teacher with at least one year experience, and successfully completed a mat-only or comprehensive Pilates training, this post is for you!

If you have been searching for ways to reinvigorate your teaching, leading to more buzz, more new clients, and better client retention, you are in the right place.

I can guarantee you that having more knowledge about the actual Pilates mat exercises, including the order, progressions, modifications for common injuries, appropriate use of props, and extras like the standing footwork and wall exercises, will make you a better Pilates teacher and lead to full classes, better retention rates, and more sustainable income for you.

Start with my free guide - 5 Simple Ways to Make More Money Right Now Teaching Pilates Mat

Mastering the Mat MENTORSHIP

You will have people flocking to your classes when you start teaching Pilates mat in proper order, as well as extras like the standing footwork, wall, and 2x4 work. Your clients' feet will feel better, their posture will improve, and their booties will be higher and tighter. Who wouldn't want that?

In just the first 2 hour online workshop, I cover Basic and Beginner mat, as well as easy-to-implement and super effective standing work that everyone can do at any level. You will do and learn the mat, standing footwork, wall, and 2x4 exercises. Add these to your existing mat classes and watch how many people tell their friends!

In the four following online workshops, I cover the Intermediate and Advanced Pilates mat exercises and how to progress clients into them. You will also learn how to modify the Pilates mat exercises for many common injuries, including back pain, and when and why to use props in your class. 

Clients Love Consistency

Pilates mat teachers often believe that their clients will get bored with a consistent series of exercises, but in my 28 years of experience that is not the case. Think about the most successful fitness studios and classes - Soul Cycle, Barry's Bootcamp, Orangetheory, and Crossfit all offer a consistent product. You know what the class is, and it is the same no matter where you go, with only very slight, if any, variations.

Instead of new, my Mastering the Mat Pilates mentorship invites you to go deeper into your Pilates practice. Your advanced Hundred will be completely different than your beginner Hundred, even though it is ostensibly the same exercise. I invite you to re-discover, and again become excited about, Pilates mat.

About ME & The Mastering the Mat Mentorship

I was originally trained in Classical Pilates at Purchase College, under Steve Giordano and Nancy Allison. When I moved to Philadelphia for graduate school, I worked with and taught with Karen Carlson, who had learned from Mary Bowen. And when I settled on a mentor and certification, I chose Eve Gentry and the PhysicalMind Institute, as I was a founding member.

When the trademark lawsuits started in the 90s, I left the classical community and stuck with PhysicalMind. In 2000, I started doing teacher training for them, which I did for over a decade. Yet, here I am, a Master Teacher at Real Pilates, as classical a studio as you will find.

I speak both classical and contemporary, and answer any and all questions. You will learn how to teach Pilates mat in a more consistent and classical way that will benefit you and your clients.

Register Now for Mastering the Mat