At some point you are going to deal some sort of an injury. Maybe you are already have. Maybe you are dealing with something right now.
I am going to walk you through some different ideas as you approach different scenarios or pain and rehabbing injuries.
There are going to be 6 parts to this post, with each part having its own video.
General guidelines for rehabbing injuries.
Your post-surgery home exercise program.
The idea of layers. Fixing one problem often reveals another one.
Modify your approach to sets and reps.
Low back pain (LBP) is common. Way too common. Treating it is difficult as there are often many factors contributing to your pain. The strategies I am going to share are meant to improve your situation. At worst, they should do nothing, meaning they will not make it worse.
All of the strategies will have multiple videos to help guide you through the process. These are strategies I have used with both clients and patients to not just manage, but ultimately resolve their LBP.
I am going to go over each in more detail, but the 5 strategies are:
Supine deloading - I will also share how to deload in sitting and standing
Core stabilization - it’s not so much what you do but HOW you do it
Glute exercises - in general, when the glutes are strong there are less issues with the knees and low back
Hip mobility - when the hips are tight, there tends to be more movement through the low back to compensate
Hip hinge - poor awareness and understanding of how to properly bend at the hips will routinely flare up the back
Don’t just start running. At some juncture, people realize they need to exercise. Or maybe they used to and they want to get back into it. They grab their favorite shoes and go for a run. Sounds harmless, right?
Don’t just start jumping. Maybe you were never much of a runner. You decide to join a gym. Or maybe you already belong to a gym but visit it “occasionally”. You think about taking some strength training class the gym offers.
It’s day one and you are squatting, lunging, pushuping and jumping more than you have in months. You feel like a dish rag when you are done. You are on your way, right?