Ask Coach E
Episode 5

Hi Eric! I’ve been told by a manual therapist that my low back is stiff, so that forward bending/flexion of the lumbar vertebrae is limited. I have slight scoliosis in my mid back and occasionally experience low back pain, and I can’t do back bends or lie on my stomach with my elbows propped up for more than a minute before my low back hurts and wants to «relax» into a more flexed position. What are the best ways, in your opinion, to improve lumbar flexion in the long term? Should I do daily static stretching in a forward fold-like manner, Jefferson curls, or something else entirely?

Would you recommend heavy weight lifting or lighter exercises for osteoporosis of the spine? I've seen conflicting data (liftmor study says heavy weights and other physical therapists are more cautious). Thanks for your help. I really value your science-based approach and the clear well-considered exercises.

Hi Eric,

Elbow pain...I have had ongoing elbow pain due to tendonitis (tennis and golf) in both elbows.

I completed the elbow pain program and my left arm has improved but my right still has golfers elbow pain. I often wear one of those straps to alleviate the pain/keep it from flaring up.

I do type a lot (I'm a writer), and what I've noticed is that my scapula protrudes more on my right side and occasionally gets pain after long days of sitting (I'm also right handed and use a mouse on that arm)

So I'm wondering is my elbow pain related to some sort of scapula out-of-whackness...and if so, could you recommend any scapula exercises to do to help align scapula and elbow? (Or maybe create a scapula aligning program for ROM coach!)

Thanks so much for your time and help,
Alex

Hi, Coach E,

I don’t have a ROM coach question but I wanted to give you a nutrition tip. And I didn’t know how else to get this information to you.

I’ve been using coconut oil for 20 years. It’s a saturated fat but saturated fat is good for you. Coconut oil also kills germs by breaking down the lipid coating that 90% of bacteria and viruses have.

I read the book “The Coconut Oil Miracle by Bruce Fife ND in June 2005. This book and his other books changed my life for the better. He does get into the keto diet but I don’t do keto 24-7. I just cycle in and out.

I also do oil pulling which not only cleans out germs from INSIDE your teeth but also prevents arthritis. He explains this in two of his books.

If you want more information, I can email you a few messages.

I think you will find that coconut oil and red palm oil and oil pulling round out your health goals. Have a blessed day.

Hi Coach E
I wonder if you have any suggestions to strengthen feet to address pain caused by Morton’s neuromas. I’m fairly active and would like to do more hiking (10+ miles) but my feet hold me back.
I’ve lived with neuromas in both feet for over 10 years. I use orthotics and wide toed shoes to help when I walk as well as use toe splayers and a tennis ball for release when I rest.
Are there specific exercises you would recommend?
Thanks!
Karin

I just started having pain with a bunion. Been going on for about 2 weeks. Why! I don't wear anything with a heel. I don't wear toe tight shoes. I exercise 3-4 times a week. I am currently doing the PM HPS program.

I am wearing Correct Toes 2xs a day now for about 2 hours.

Any way to re-hab a toe with. bunion?

Here's the video I mentioned: https://youtu.be/48qFs3oo8Rs

As I have arthritis and play golf 3 times a week, I stretch every day, do hip joint exercises, I have 2 new hips since I was 60, Have got a bit of pain in my right knee this last month, if I sit on the couch for more than 2 hours my lower back pain is about level 5, I m not sure if I should push myself harder , or am I expecting too much at the age of 77? Regards L Barnecutt