Q. Dear Dr. Gagliardi: I have been x-rayed due to lower back pain. I was told I have spinal compression and that there is really nothing I can do for it, other than stay off my feet and take prescription pain killers to relieve the pain, and at 45 years old the condition will only worsen.
A. Dear Doris: Here is some good news for you if you act immediately. Start a weight bearing exercise program, doing upper and lower back exercises. Do not do any type of overhead exercise, whether standing or sitting. If you are not taking any type of medication, and do not have any type of circulation or heart concerns, have a check up before you start this type of program. Next, get to someone who has what is called an inversion table, and knows how to use it properly. The inversion table takes time to adjust to, but it will give your spinal vertebrae slight separation, thus giving you relief.

Q. Dear Dr. Gagliardi: I have arthritis in both my hips, which I take medication for sometimes just to get thru the day. Some days are better than others, but it always lets me know it’s there. At 65 years of age, with no surgeries whatsoever, I do not want to be a candidate for a hip or two replacements. Can you offer me some of your good will?
A. It’s time for you to start some mild walking and time yourself in the beginning to compare the distance, and time every other week or so, to monitor your improvement. What arthritis does not like, is movement. It’s very important for you to also do some squats with a chair behind you, while holding some 3 lb. weights in each hand. The thigh muscles are the group to concentrate on, since they are the muscles that keep your balance and avoid a fall. As your lower quadrants get stronger, you will feel the need to do some upper body work to balance your whole person. Do this now while you are still young enough to enjoy a healthier more mobile lifestyle.

Q . Dear Richard; I read last week’s column from “Stuck” and was hoping you could further expound upon a couple of things you said…My situation is similar to “Stuck’s” and I would like to take your advice to lose those last 15-20 pounds. But first, what do you mean when you tell “Stuck” that she is making it more difficult for her system to metabolize fat cells without sacrificing muscle? What do your mean when you tell her that she is being counterproductive with the cardio by “just burning stored energy as fat?” I work out 5 days a week-usually an hour of elliptical, treadmill (walking), recumbent bike and rowing machine. Admittedly, I’ve been light on the weights – maybe 15 mins. after the cardio.  Two questions – should I be doing the weights and machines before cardio as you suggested to “Stuck” ? also, if I take 2 days off, will playing golf (walking 9 or 18 with put cart) be counterproductive to this routine? As of reading your article, I plan to remain going to the gym 4-5 times a week – weights 3 days a week followed by cardio for 40-55 minutes and golf in-between on “rest” days. Do you foresee any problems in terms of weight loss? I feel like I’ve been stuck for some time and I would like to start seeing results again. Thanks for your time! Susie  

A. Dear Susie:  It always seems the last 10-15 pounds is the hardest to lose, mainly because we continue to do the same thing we did to drop the weight in the beginning. Only change will entice new muscular tissue along with proper rest. As you stated you have been light on the weight side of your program. Increase the weight program and continue to do the rest of your program taking the 2 days off. You will be better off with the rest time allowing your body to fully recuperate you will become more efficient.  Playing golf the way you do will not interfere with the rest and recovery time at all. The most important thing is to stick with your program. Give yourself some time and in a couple of weeks you will see, and feel the difference.

Q . Dear Richard: I purchased a piece of equipment for my home which uses a series of heavy duty rubber bands that have different tensions for various exercises. I then hired a personal trainer with 5 years experience and certified to come over to help me get started, thinking that this was the most prudent way to go. Well, after my first session my shoulders were so sore that I needed to see my doctor. He said that I have torn both of my rotator cuffs simultaneously, although the lesions are small, he said that it will heal with rest, and I probably would not need surgery. An MRI confirmed the tears. I have since fired the trainer and how I have been uncomfortable  for more than 6 weeks, and am considering cortisone injections. My question is, is there another way to heal holistically so I can avoid these injections, and do you know anyone who has had this type of problem that got better without surgery and injections?  Marcy

A. Dear Marcy: I am so sorry to hear about your injuries. Unfortunately I have never heard of anyone tearing both cuffs at the same time, this is really rare. You did the right thing to visit your doctor right away. Most people wait a while, thinking the pain or problem will go away. Then it’s only surgery that will clean up a rotator problem You also did the right thing releasing your trainer. The problem with using home equipment such as yours is the position you place your body when you start on the machine. The wrong body position places a lot of strain on your joints first, then the surrounding tendons, then the muscular group. This strain is in reverse to the natural way the body is designed to work. Most people start off on the machine with a band or spring that is really too much for an unconditioned muscle group. An incorrect body position places a lot of strain on your joints first, then the surrounding tendons, then the muscular group. Your trainer should have known this by evaluating you first, and then moving the equipment to a comfortable start position for you. Since we already know that, what we need to do is get you better, here’s how. First, get a trainer with real experience to select the right person is crucial. Get references and I mean a lot of them. Speak with their clients personally. Forget about the home gym thing for a while. You need real professional help that understands negative positioning movements, meaning no upward type or throwing type of exercise. You need to have your trainer lift your arms up together without any assistance from you what-so-ever, then with you trying to hold back with little resistance, with your trainer guiding your arms downward, slowly. In doing this you will be engaging the deltoid (shoulders) and your trapezius muscle groups first, which will support the weight of your arms. There should be little or no discomfort doing this action, and it will speed the healing progress by allowing the tendons to rest more. As you get better, in a couple of weeks, you can start to use light wrist bands or dumbbells. No more than 1lb. in each hand and gently lift them. Again you need someone to guide these actions and show you the right way. The wrong way with weights of any type will re-aggravate the rotator cuff all over again. Remember a tear is a tear. Yes it will heal to some degree, but it has created a scar that needs special attention. Also remember a certified trainer or anyone, does not mean a qualified. Get those references. You will be ok. Good luck and good health to you.


More to come!