Low Back Pain? Dance theTwist!

Are you old enough to remember the Twist?

Chubby Checker made it popular back in 1960.  It was all the dance rage.  See the video below to see how it goes.

In spite of the guy in the last second of the video, the dance is actally good for most backs.

Now if you have something structurally wrong with your spine and this does not feel good or your doctor says you shouldn’t, then don’t.

But in most cases the pain is in the low back muscles and the nerves within those muscles (muscles are full of nerves) are unhappy.  Why?  Because if the muscles probably aren’t getting adequate blood supply.  That not only restricts the oxygen and nutrients but slows down the elimination of waste products from the muscles.  And that pisses off the nerves and when they are pissed off enough they will let you know.

Well a dance like the Twist (or hey remember the hula hoop) gets the low back muscles moving – which encourages the blood flow.  Also to the muscles along the spine.  And the ligaments between the bones will appreciate getting some spinal movement too.

But before you go “Twisting the Night Away” limit yourself to one dance a day for the first few days to see how you feel the day after.

Now if you have bad knees, Twisting may not be your best exercise.
Free Knee Pain Guide

You’re going to comment on that last guy, aren’t you.

Satisfied Customer

Pam Bruni wrote me saying she had great success using my techniques.  I asked her if she would be willing to share her story.

This is what she said:

Hi Hilma,

I’ve attached a rather wordy endorsement.  If you’d like me to cut it down, I can do that easily enough.  I’ve given my “Hilma” speech to many friends over the past year or so.   I just hope they all had the sense to check out Carpal Tunnel Master and buy the program.

Thank you again,


Hi Hilma,

I ignored increasing symptoms for 6 months. My hands grew numb while mountain biking, computer entry, stitching needlepoint gardening, playing the piano, I began losing my grip during golf swings. In late summer, I spent 6 hours trimming shrubs and power washing a large driveway. When my right hand and arm tired, I used the left. 36 hours later, I woke unable to move my fingers until I stood up and shook some life into them. Pain developed from my fingers all the way to under my arms. Putting my hands on the steering wheel and driving and pushing a grocery cart were incredibly painful.

Cruising the internet, I found Carpal Tunnel Master (I’m still not sure how I did this.) Hilma’s information was right on target. Now I know that I had carpal tunnel syndrome, ulnar nerve entrapment, problems with the pectoralis minor, brachial plexus and scalene muscles. I know because I ordered the program, followed the video instructions and saw results. To be sure I was doing all I needed to do, I visited my long time physical therapist who gave an enthusiastic thumbs up to this program.

The very first time I used Carpal Tunnel Master to work on the pain running along my arms I found relief right away and didn’t have to work on them again for several days. Of course, it took some time to completely calm down each of the problem areas. Then again, I had really overloaded my body. But in about 4 months, I was back to normal.Now if I find that I’ve overused any of these areas (which is rare), I return to Carpal Tunnel Master for a “tune-up.” Then I go about my business and am fully active again. It’s been over a year now, and I still receive updates from Hilma. Today, I’m ordering the program for my adult son

Thank you so much Hilma for putting Carpal Tunnel Master together and making a lasting contribution to my physical well being!


Thanks Pam.

Here’s the link to my Carpal Tunnel Master Program


I Was Wrong – Sort of – Pectoralis Minor

In some of my videos I said that if your arms are up (even steering wheel height) and your fingers get numb, BUT when your arms are down, the numbness goes away, that is caused by a tight Pectoralis Minor Muscle. That is true.

I also said that if it gets tight enough it will cause numbness in your fingers whether your arms are up or down. This is true.

It can cause numbness in all or some your fingers. Remember carpal tunnel syndrome (CTS) never affects the little finger. But tight forearms can affect either the last two fingers or mimic CTS or create whole hand numbness.

NOW this is where I was WRONG – sort of:

Here’s the story.

A client cam in that I’ve seen a couple times.

I knew she was a court reporter. I knew she edited the transcription later — At Home — On Her Couch — On a Laptop Computer !!!!

There is practically no ergonomic way to work on a laptop on a couch.

She came in, all five fingers were numb. It didn’t matter if her arms were up or down.

She explained that she was hauling a horse from southern Idaho to northern Idaho. One horse in a two horse trailer and it was fishtailing the whole way. The trailer was swaying side to side. This was a 8 hour drive over a road that was often winding and mountainous. It was a difficult drive.

I expected between her job and gripping the steering wheel that her forearms would be really tight. This surprisingly was not the case.

I checked the scalenes – even though they usually don’t affect the little finger. They weren’t particularly tight either.

But when I just barely touched the pectoralis minor, she let out a little scream. They were exceedingly tender. I worked on them a little bit and showed her how to work on them herself. How is she now? Read on…

Now the pectoralis minor is tight on a lot of people because we do almost everything in front of our bodies. They rarely feel pain however unless someone (like me) pushes on them a little. Then “Holly Cow, where did that come from?”

I won’t go into the problems tight pec minors can cause, because I’ve done that in videos.

But where was I WRONG? Well, my thinking was this gradually builds up. But sometimes it come on quickly. Because you start a new activity quicly. Now you may not be hauling a horse in a fishtailing trailer, but you may have started a new physical job or exercise program.

Pec minor muscles are heavily used in pushups and bench presses. So if you start a program where you suddenly do a lot of them you could see a sudden numbness problem.

Whether you feel problems or not, it is good to keep those muscles loose – either by specific stretches or my self-massage technique and ALSO strengthening the muscles between your shoulder blades.

I saw my client again a couple months later and she said the numbness had gone away. And she had been doing the self-massage I showed her.

Would her problem have solved itself on its own. In this case, probably so. It was a one time activity that she wasn’t repeating. It she had continued hauling the horse around, she would know what to do to keep those pec. minors loose.