The Intelligent & Relentless Pursuit of Muscle™
Injuries and Rehab
 
Low Back Pain? Read This First
 

olihips
Level

Join date: Oct 2013
Posts: 2

I've logged in just to comment on this because I think there's some important ideas missing (or perhaps even off base) in this thread.

There's alot of info and research out there now and there's a few key things:
1. There is little to no evidence of "bad" posture causing pain.
2. Pain is not always a sign of damage.
3. "disc degeneration" is a normal part of aging and does not lead to pain or lack of function

The take home message is hurting your back is physiologically similar to hurting your knee or any other part of you. Gentle rehab and then gradual intelligent increases in load/challenge will normally go a long way.

WHAT IS COUNTER-PRODUCTIVE is thinking your back is "mangled" or "wrecked" and stigmatizing certain postures or movements.

So movement and exercises are good but what helps one person may not another (as can already been seen in people's experience in this thread.

Bret Contreras has got on board with this but it's not easy for him and I still see some questionable stuff on his blog. This interview is EXCELLENT:
bretcontreras.com/pain-science-an-interview-with-pain-expert-jason-silvernail/

Here is a one on one interaction which illustrates this very well:


I know this can be challenging, but if what you're doing has helped then keep doing it -Just it will probably serve you better to let go of any ideas of slipped disks and 'bad posture' etc and relax a bit too.

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olihips
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Join date: Oct 2013
Posts: 2

here's another one about chronic pain

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zam1
Level 1

Join date: Dec 2012
Posts: 8

Thanks for the advice on the first post.

I have sore lowback for four weeks now but the lower back warm up has helped a lot.
I was wondering when I dare to do lower body workout again? Should I wait until the problem is wholly dissapeared?

Any advice or experience would be good.

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canucknje
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Join date: Apr 2014
Posts: 31

Another idea for a glute excercise... Bulgarian Split Squats. I recently started doing them and they really hit my glutes.

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john2009
Level 3

Join date: Sep 2006
Posts: 277

If you have a desk job, see if you can get an adjustable workstation to allow you to stand for part of the work day. I had back pain for years and about 2-3 months after getting the adjustable workstation the pain was close to gone.

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Fletch1986
Level 3

Join date: Aug 2007
Posts: 4883

john2009 wrote:
If you have a desk job, see if you can get an adjustable workstation to allow you to stand for part of the work day. I had back pain for years and about 2-3 months after getting the adjustable workstation the pain was close to gone.


Pretty much the best seating position is the one that's constantly changing is what I learned from the ergonomics chapter of my osh textbook. I can testify to that too like you. I bet the standing is a nice additional option.

Has anyone tried those seats where the seat cushion is like half a swiss ball? I've seen them on elitefts and I've wondered if they actually work.

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john2009
Level 3

Join date: Sep 2006
Posts: 277

Fletch1986 wrote:


Pretty much the best seating position is the one that's constantly changing is what I learned from the ergonomics chapter of my osh textbook. I can testify to that too like you. I bet the standing is a nice additional option.

Has anyone tried those seats where the seat cushion is like half a swiss ball? I've seen them on elitefts and I've wondered if they actually work.


The best seating position is one that constantly changes makes you want to beat your 2nd grade teacher about the head for bitching about the kids fidgeting in their seats. They were ahead of the curve, working on good ergonomics.

I've tried sitting on a regular swiss ball while working at home a bit. Not bad. At work we have pretty high end Steelcase office chairs, but standing beats them for me.

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Shelders
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Join date: Sep 2013
Posts: 27

Anyone else having problems with the first video?

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bosoxschillfan38
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Join date: Aug 2011
Posts: 118

^ yes

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chapple2
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Join date: Jun 2013
Posts: 20

The video for the warmup isn't working. Is there any way to reload it, or describe what's in it? I'd love to give this a try. Thanks.

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Mizery
Level 1

Join date: Jul 2010
Posts: 110

Probably a bit too late but if I remember correctly the video was Defranco's agile 8. Here's the upgraded version:

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tentex87
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Join date: Nov 2009
Posts: 8

Can anyone repost the lower body warmup video? It has been removed from youtube. Was it defrancos limber 11?

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thatguy031415
Level

Join date: Dec 2014
Posts: 1

Larry10 wrote:
I'd also like to see some discussion on here, as I've been impressed and educated by many of the posts I've seen, and I feel as long as no one comes up with "stretch the low back" this could be a very useful and helpful thread.


Well, I'm only two years late to this party, but you're oversimplifying a bit, in reality. The low back needs to be loosened as well as the hips. Instead of thinking in terms of a single set of muscles, think of the anterior/posterior force couples. The anterior force couple is shortened, and the posterior force couple is weakened...that's what causes the hyperlordotic back position that is responsible for most low back pain.

If you want to fix it, you'll need to strengthen the entire posterior force couple, while lengthening and mobilizing the entire anterior force couple.

Anterior force couple: hip flexors and erector spinae. These muscles work together to anteriorly rotate the pelvis.
Posterior force couple: Hams, glutes, rectus abdominus. These work together to posteriorly rotate the pelvis.

Make sense?

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