Back pain can be difficult. First of all, anyone who has ever faced (almost everyone) knows that it’s not fun. Second, there is no overwhelming agreement as to what actually causes the. One person says weak buttocks, another says tight flexors or hamstrings, and another can show a bad hair day (NOTE: Read this footnote, it’s a local ->).
Third, if the photo I chose is any indication, back pain can also put a real damper on what can only be described as an old spice or abbercrombie & fitch ad.
In my career as a personal coach and power coach I have worked with hundreds of athletes and customers who are fighting with low back pain. It comes with a ground as a gymnastics professional. I have tried my best to arm myself with the best possible skill sets (in the context of my practice) to help my customers work through their low rear Shenanigans. I can evaluate – We do not diagnose – and try to find the best game plan to deal with things.
And, to be honest, facing one’s lower back problems box Be a mind-inhumanely simple.
In short:
“Find out what moves hurt or worsen the symptoms. Do not make these movements and then find moves that allow a degree of success or training without pain.”
I would be a remiss not to mention here the work of Dr. Stuart McGill. Not only is it one of the gods of the world of spinal research, but it is also one of the best mustaches in the world.
He is a co-author of hundreds of studies and writes several books on the subject of low-back pain-with Ultimate Back Fitness & Performance (now in the 6th edition) and Low back disorders Being his flagship works.
Talk about Ultimate Back Fitness & PerformanceLook at who makes a look at the pg. 289 in the latest version.
Tip: It is a bald coach of power whose name Rhymes with spaghetti ventitilzore
For registration: TG LIFE bucket list
You get to a point in my career, where Dr. Stuart McGill not only knows who I am, but with blue emails and asks for permission to use a photo of me in the latest update of his book.- Appear in a Star Wars film.
- Become BFF with Matt Damon
My sleep time is 8 pm
I should, however, say that the most “user -friendly” of the book is his book Rear engineer. In this, it breaks down his entire method of “establishing” low back pain that covers everything from spine hygiene, evaluation, corrective exercise and strength training.
You’re not going to belabor, you can buy the book and peel the onion in its protocols (seriously, the evaluation department is gold).
I have noticed a trend in recent years, though. Dr. McGill has done so much about the industry and his work is so rooted in our thoughts as gymnastics professionals that I feel that the whole idea of ​​”avoiding spine (sometimes at all costs)” has bitten us in the ass.
Yes, avoiding spinal bending is one thing, especially if one is symptomatic and intolerance to bending.
We have done such a flawless job in people training to find out what “the spine neutral is” through prone boards, side boards and birds and then used power training to cause this engine pattern, that (some, not all) pain).
Dr. Ryan Debell He recently discussed this phenomenon where he discussed the story of back pain. Started as intolerance to bending, trained in “neutral spine” (which you must do), began to avoid all bending like an episode of Emily in ParisAnd after a while, the movements and positions based on expansion began to hurt … because they were locked in extension.
As a conclusion, I see it quite often: someone comes to see me and both Movements based on bending and expansion harm. It’s so frustrating for the person and I can understand why.
So my job, as the coach is to gather confidence and self-efficacy with my client/athlete and to work with him in what I know tends to work ….Find moves that do not hurt and work from there.
Dr. McGill has his own version of “Big 3”, or Go To Asisisings when he first starts with a person with a low back:
- The Curl-up (ie, not a sit-up)
- Lateral bridge or board
- Poultry farm
Even when we dominate these movements, which are often very difficult for people when they are executed properly, I will stick with them for a few weeks and just up to Ante with the right progress.
Let’s take Birddog for example.
BirdDog W/ RNT
https://www.youtube.com/watch?v=j7ph4ivy8ia
The belt adds an additional kinesthetic ingredient where increased stiffness or commitment occurs in the anterior core and buttocks. Truly, it’s not uncommon for me PRINCIPLE With this variant, so that the person feels what their ends are doing in space.
BirdDog – Off Bench
https://www.youtube.com/watch?v=tabkugGCD8Q
By making BirdDog from the bench removes a component of stability (legs from the floor) and forces people to slow down the Eff down and learn to control the movement. If they don’t, they fall off the bench. And I’m laughing.
Your spine, move it!
Returning to the evaluation for a quick second, it is not uncommon for me to evaluate someone and find that their spine is not moving. Whether it is a defective pattern or coach to avoid bending at all costs (even when asymptomatic) is like their spine Han Solo frozen in carbonate.
A screen I like to use is a toe touch drill. When someone bends to touch their toes, there should be a consistent curvature/roundness of the spine. Often, what I will see is more a “V” pattern where they will bend, but instead of seeing a nice curve, I will see their lower back remain flat throughout the movement. as in zero motion.
This can be just as detrimental to anything else. It may or may not be a major cause of low back pain, but I know it is a red flag I would like to address.
Segmental cat
Below is a drill that I use more and more with my low back customers. We are all familiar with the Cat-Coch exercise, where you round and flaw up your spine that moves through a complete rom.
Cool, wonderful. The human body is great compensatory, and if you do not have a strong eye for detail, it is easy to assume that if one can round and flaw their back it is good to go. But
But are they? Often, if you slow down people, they will be pleased that they can move well in some areas of their spine (thoracic), but not in others (often lumbar).
Training them through the movement – the point by point, counting – is a fantastic way to forge this spot at home and to help them push them to move their spine in a slow and controlled manner.
https://www.youtube.com/watch?v=150izdjw2qg
Try this with some of your customers. Their coach. This drill requires no more than two passes (up and down) per set for a total of 3-4 sets. Helping them understand that they are allowed to move their spine-assuming they are free from pain-it is a sure fire way to set them for long-term healthy spine success.
Final Note (because, #douchebagswillBedouchebags)
To calm down the internet hoity warriors, the coaches of the sofa and the influences of gymnastics who have never trained a real person (let alone a ham sandwich) out there. All of this does not imply that I do not use regular power and preparation to deal with things. All the drills presented above are just entry ideas or starting points.
I am really a huge fan of introducing rotation and/or spine/extension to the mixture as well as loaded exercises such as Jefferson Curls To help build greater durability in the spine and the muscular system that supports it. In addition, I will introduce things such as the variants of the Tempo Deadlift and Squatting, various hip/low back breaks (ie, other hinges alternatives), as well as a joint venture of individual legs to help create the overall force.
As I always like to say …
You have to lift shit to fix shit.
It is usually not one or the other scenario. Both sides of the spectrum (engine control strategies and lift weight lifting) need (and must) be taken into account.
