Pain Free and Fit

Pain Free and Fit Custom healing exercises & personal training for musculo-skeletal pain and injury with Dr. Michael C Remy, DABCO, CCSP.

Get out of pain & into great shape! 93% Success Rate across all types of musculo-skeletal pain.

While plenty of research supports back pain relief with increased walking, the best results come from the WAY you walk. ...
10/03/2020

While plenty of research supports back pain relief with increased walking, the best results come from the WAY you walk. Engaging your weak muscles, relaxing your tight ones, and learning how stabilize your spine through tailored posture and movement changes while you walk are lessons worth learning to conquer chronic back issues. The first tip is walking with a taller/ elongated spine to decompress discs and joints while engaging key core muscles. Much more come in future posts... stay tuned and visit painfreeandfit.com

Walk Away Back Pain. Many of my back pain patients are surprised when I recommend walking for pain relief, including cas...
10/01/2020

Walk Away Back Pain.
Many of my back pain patients are surprised when I recommend walking for pain relief, including cases when they are still in acute pain. Numerous studies support my recommendations, as walking helps to improve circulation and joint mobility, enhances nutrient perfusion into spinal discs, and increases the body’s natural release of pain relieving chemicals (endogenous opiates and endocannibinoids). Walking also helps to strengthen key core muscles of the abdomen and back if performed correctly, helping to speed up recovery.
I also use tailored walking exercises to support the benefits of spinal manipulation. When slight changes in walking form are customized to correct a patient’s underlying mechanical issues that lead to back stress, they often heal faster and avoid future occurrences of pain.
Try adding a few walks to your weekly schedule, besides the other health benefits, your back will enjoy it. Learn more tips to walk away back pain at painfreeandfit.com.

Runners, cyclists, swimmers & other endurance training participants are often prone to repetitive stress injuries as a r...
10/10/2019

Runners, cyclists, swimmers & other endurance training participants are often prone to repetitive stress injuries as a result of improper recuperation from their previous workout intensity. The 80/20 rule of endurance training states that no more than 20% of training volume should be above a perceived exertion rate of 40% of maximum exertion (no more than 77% of max heart rate). Keeping higher intensity workouts to less than 20% of overall training volume is the basic formula to improve times, progress on training, and avoid injuries due to inadequate recovery.

To get more abdominal muscle benefit while performing front planks, try the following. Tuck your tail bone under and cru...
09/28/2019

To get more abdominal muscle benefit while performing front planks, try the following. Tuck your tail bone under and crunch your chest towards your p***c bone in the plank position. This will raise your lower back slightly and really amplify the abdominal muscle work during this exercise. Holding torso and pelvic posture alignment corrections at the same time will work the abs even more. Learn more training tips at posturcise.com and painfreeandfit.com or on my YouTube channel.

Lower back disc, muscle, nerve and joint pain is often related to prolonged slumping postures that flex the lower spine....
09/12/2019

Lower back disc, muscle, nerve and joint pain is often related to prolonged slumping postures that flex the lower spine. By improving the endurance strength of the upper back, a pain relieving upright spinal posture becomes much easier. Exercises that pull the shoulder blades together such as rows, reverse flyes, “T”s, and inverted planks performed for progressively higher reps ( 50-150) and isometric hold times will condition the correct upright torso posture. Learn more at painfreeandfit.com

There are two simple movement tips to avoid knee pain during squatting, bending, stair climbing etc. that can be easily ...
08/29/2019

There are two simple movement tips to avoid knee pain during squatting, bending, stair climbing etc. that can be easily practiced to improve knee health. The first is making sure the knee cap always points in the same direction as the foot is pointing towards. The second is moving the hips back more as the knee bends to avoid forward motion of the knee over the toes. Learn more at painfreeandfit.com and posturcise.com.

Many cases of low back disc, arthritis, stenosis and spondylolisthesis early morning stiffness and pain can be relieved ...
08/23/2019

Many cases of low back disc, arthritis, stenosis and spondylolisthesis early morning stiffness and pain can be relieved with a simple mobilization exercise that can be done in bed before arising. With knees bent or straight (depending on your comfort) gently tuck your tail bone under to flatten the lower back arch and hold the position for 2 seconds. Then reverse the motion to gently arch the lower back for another 2 second hold. Go back and forth for 5-8 reps in each direction. Follow this with a gentle twist of your hips to the right and left sides, holding each direction for 2 seconds, and performing another 5-8 reps. End your mobilizations by pushing one leg (or hip) longer than the other. Alternate right and left sides elongating for the final 5-8 reps of 2 second hold. Keep the motions small, less than 1/4 inch for max pain relief.

As many different types of shoulder pain are aggravated by tight deltoid muscles compensating for a weak and dysfunction...
08/16/2019

As many different types of shoulder pain are aggravated by tight deltoid muscles compensating for a weak and dysfunctional rotator cuff, stretching the delt by reaching across the lower back towards the opposite hip is an easy and effective way of providing shoulder pain relief and decreasing shoulder impingement. Learn more at painfreeandfit.com and posturcise.com

For disc pain relief, the front of the seat should usually be lower than the back of the seat to relieve disc pressure. ...
08/10/2019

For disc pain relief, the front of the seat should usually be lower than the back of the seat to relieve disc pressure. For stenosis, facet syndrome and spondylolisthesis, the back of the seat being lower will often provide relief. Sitting tall to engage core muscles is usually indicated for all to a comfortable degree. Learn more at www.painfreeandfit.com and www.posturcise.com

Decrease low back and hip flexor pain during ab wheel training with these 3 tips: 1) use more tail bone tuck under posi...
07/18/2019

Decrease low back and hip flexor pain during ab wheel training with these 3 tips: 1) use more tail bone tuck under positioning of your pelvis, 2) decrease the distance you allow the ab wheel to roll forwards, 3) tense upper thighs backwards in hip socket with slight knee bend. Learn more at posturcise.com and painfreeandfit.com

Hip flexor and back injuries abound with improper ab wheel workouts. Avoid the mistakes of over arching the lower back a...
07/18/2019

Hip flexor and back injuries abound with improper ab wheel workouts. Avoid the mistakes of over arching the lower back and over using hip flexors by focusing on these 3 tips as the wheel moves farther away from you: 1) emphasize tail bone under tension or posterior pelvic tilting , 2) crunch down harder with your abs , 3) bend knees slightly and move the upper thigh bones backwards in the hip sockets by tensing the buttocks. Tips 1&2 help avoid lower back arching due to Lat and Psoas muscle pulling. Tip 3 helps stabilize the hip joint, decreasing hip flexor over activity, and recruiting the abs more strongly, which prevents hip flexor strain and anterior pelvic tilting. The above corrections are especially helpful for those with an anterior pelvic tilt posture tendency (tail bone higher than p***c bone while standing). Learn more at posturcise.com and painfreeandfit.com

Low back pain during planks is typically related to one of the following mistakes clients and personal trainers make ali...
07/10/2019

Low back pain during planks is typically related to one of the following mistakes clients and personal trainers make alike. To relieve pain, try tucking your tail bone under and crunch your abs to elevate the lower back. This will relieve disc and facet joint compression. Next, tense your buttocks to pull your hip bones backwards in your hip sockets. This will relieve overactive hip flexors. Third, tense (without moving) one shoulder blade at a time upwards, away from your hips. This will release a dominant lat muscle’s pull on the lower back. If you still have pain, check with your local sports injury doctor for a more detailed assessment of your back pain mechanics.

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Glenwood Landing, NY
11547

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