11 Years of Excruciating Back Pain Gone in 2 weeks!
Have you tried and failed to eliminate your back pain with
LET MOVEMENT be YOUR MEDICINE!
As humans in our fast paced lifestyle we SIT entirely too much!
Anatomy of a Disk Injury and How to Fix it Without Expensive Surgery or Drugs . Get the full program here.
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The easiest way for me to help you see things from a Personal Trainer's perspective is to describe the mechanism of disc injury. Your spine is like a snake. If a snake found a bowling ball and stuck it's head in the thumb hole and stood upright, that's you! Our head is this awkward heavy ball sitting on top of our snake and our core and pelvis spend all day just trying to keep it upright. Our spine is designed to have an "S" shaped curve. With weak core or too much weight/impact vertically on the spine, it turns into a "Z" shaped curve and that disc segment becomes troubled. If we bend too far forward then the lower spine segments end up getting bent too much, like a coat hanger that got bent too much in one spot - that segment fatigues, becomes too mobile and becomes troubled. The two enemies of our spines are gravity (impact) and bending. Our spines can bend, but it should be more like a tall flexible pine tree swaying in the wind, not like a kinked coat hanger. It is our hips that are supposed to do most of the bending - everything needs to be hip dominant to protect your back. But we get tight hamstrings and weak core, so we bend too much at the lower back and not enough at the hips.
So here is the summary:
Trainer's prefer keeping spine in neutral, erect position most of the time since bending, moving it too much provokes pain. If the spine is to bear weight, it needs to be erect, like an "S" curve - spring like, because too much weight or impact on the spine when it's not in neutral position provokes pain.
So the core muscles all work together to stabilize the spine, like a built in back brace, or corset.
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| Is this you? |
Have you tried and failed to eliminate your back pain with
- Opiod medications?
- Too many NSAIDS?
- Chiropractic?
- Surgery?
- Cortisone Shots wearing off?
- Massage?
LET MOVEMENT be YOUR MEDICINE!
- Wake up sit down for breakfast
- Get in ours cars sit down and drive.
- Sit Down at our desks for 8-10 hours.
- Get back in our cars, sit down drive home.
- Sit down at the dinner table
- Sit on the couch because you are tired from working all day.
- We sit on average 14-17 hours a day
- Is it any wonder then millions of us suffer unnecessarily from back pain?
Anatomy of a Disk Injury and How to Fix it Without Expensive Surgery or Drugs . Get the full program here.
Email Subscribe
The easiest way for me to help you see things from a Personal Trainer's perspective is to describe the mechanism of disc injury. Your spine is like a snake. If a snake found a bowling ball and stuck it's head in the thumb hole and stood upright, that's you! Our head is this awkward heavy ball sitting on top of our snake and our core and pelvis spend all day just trying to keep it upright. Our spine is designed to have an "S" shaped curve. With weak core or too much weight/impact vertically on the spine, it turns into a "Z" shaped curve and that disc segment becomes troubled. If we bend too far forward then the lower spine segments end up getting bent too much, like a coat hanger that got bent too much in one spot - that segment fatigues, becomes too mobile and becomes troubled. The two enemies of our spines are gravity (impact) and bending. Our spines can bend, but it should be more like a tall flexible pine tree swaying in the wind, not like a kinked coat hanger. It is our hips that are supposed to do most of the bending - everything needs to be hip dominant to protect your back. But we get tight hamstrings and weak core, so we bend too much at the lower back and not enough at the hips.
So here is the summary:
Trainer's prefer keeping spine in neutral, erect position most of the time since bending, moving it too much provokes pain. If the spine is to bear weight, it needs to be erect, like an "S" curve - spring like, because too much weight or impact on the spine when it's not in neutral position provokes pain.
So the core muscles all work together to stabilize the spine, like a built in back brace, or corset.
- Erector spinae and multifidus (most important muscle for disc protection) are extremely important because they protect against too much forward bending (90% of disc problems come from too much forward bending at the lumbar spine, not enough forward bending of the hip joints); they keep a reversed curve in your spine and multifidus controls rotation.
- Obliques control rotation.
- Rectus abdominus front abs(least important muscle) controls / prevents too much backward bending, and is an anterior stabilizer.
- Transverse abdominus (second most important muscle in disc protection) stabilizes rotational forces; doesn't do a lot of movement, but protects lower lumbar spine from excessive rotation.
- Gluteals, piriformis (abductors - 3rd most important - in a tie with obliques) control pelvis rotation and stabilization.
- Hamstrings and adductors are important but most people are already pretty strong here.
- the "Z" shaped curve thought: the disc that is injured is always the deepest part of the "Z" or "S" in the curve; it's the segment that takes the most beating and most motion with gravity and bending. Like if you were laying on your stomach and it rained, where would the water settle? That deepest point will always be the trouble spot for a disc.
- If dead lifts feel uncomfortable to your spine, then that is your body telling you it doesn't like it! It may be great for your muscles, but it is contributing to trouble at your spine; minimize trouble. Disc compression exercises are not disc protection exercises.
- If you think about it, most of our injuries happen when we twist: we sprain our ankles, tear the ACL in our knees when cutting, get bursitis in our hips from golfing, twist a disc in our back or neck, hurt our rotator cuff on a throw or hurt our elbow on a tennis backhand. We have weak twisters! What are the twisters? Any muscle with its grain going sloped or horizontal - essentially (oblique and transverse abs, multifidus, gluteals). What does every American need more of? Our lives lack rotation; we sit in a chair with a stiff back, we have a seat belt across our chest, we rarely have to twist our trunks and hips so the trunk and hip twisters get weak.
- Most "popular" gym exercises to strengthen core make you bend and twist your back (sit-ups, crunches, rotary torso, etc.) but I'm telling you for disc injuries, the back gets bent too much! A kinked coat hanger doesn't need more motion. If you look at our abdominal muscles as a group, they look like trampoline fabric, with fibers going every direction. Rectus abdominus and erector spine go north and south; transverse abdominus goes east-west; obliques and multifidus and gluteals go on on angles down and angles up. You cannot move your spine in any direction without going directly opposed to what some muscle is trying to prevent, or at least control (for example, forward bending is erector spinae and hamstrings controlling the movement, getting elongated and, near the end of their range of motion, risking injury). As a group, our abdominal muscles are not designed to move the spine, but to hold it still. Strengthening the core should always be done in the middle of the available range of motion between forward bending and backward bending, between right rotation and left rotation, between right side-bending and left side-bending (avoiding extremes). Lumbar disc protection exercises don't fit into the "popular" gym workout series that well.
- Regarding disc injury with spinal forward bending: your finger can bend backward a long way, but it doesn't like to live that way; it needs to reverse it's position now and then. When you bend your finger backward, the skin gets blanched because it's too tight for blood flow - only when you let go and bend your finger forward does it get blood again. Our spines are the same way; they can certainly bend forward a long way, but they don't like to live that way (prolonged slumped sitting, for instance, is a classic disc injury mechanism - I see more computer jockeys than concrete workers for low back pain). A forward bent spine has blanched erector spinae (back strap) muscles; they are too stretched out to get much blood. They only get a good open vessel blood refill if they get a chance to bend backward a bit, like the bent finger example. Position reversal is a good thing, an essential thing for spines. They don't mind moving in mid-range of motion, but don't do anything rapid, repeated, resisted or sustained at end range of motion for a spine or you are asking for trouble.
What are the BEST exercises to hit ALL of these areas?
What kind of workout is EASY for me to do at HOME?
What if I need help doing this workout?
Can I get Free email coaching for directions?
What kind of equipment do I need to eliminate the Back Pain?
What if I have questions on this program?
Answers to all of these FAQ's
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