How Old Jack fixed his back pain

[pierinifitness]

Stumbled across this guy’s channel, he’s got some good content.

[machinehead]

Thanks for posting this... I'm working through my annual low back problems -- I'll incorporate some of this and see how it works.

[Magnus]

All good stuff in the video...

Also if you have the room I most highly recommend a 'GHR' (Glute Ham Raise) Bench and an Inversion Table. If only room for one get the Inversion Table.

I used to have both but lost them in Hurricane Sandy. I've since purchased another Inversion Table but not a GHR Bench because my workout area is much smaller than it used to be and it was a tossup between a GHR and a Concept 2 Rower, with the rower winning the coin toss

[stormshadow]

Mags you will love the rower. I have had a Concept 2 for about 25 years now and still works great. They last forever. If you only can do one exercise for the rest of your life I think that is it. Walking great too but with rower you get cardio, flexibility, muscular endurance, core and muscle development. Before I got rower I was doing pullups at a gym. I did a set of like 30 with really good form. A young tall guy comes up with a great build. He asks if he could do set. He does 25 perfect reps with two 45s around his waist. I told him that was incredible. He said he was on a crew team when he was at Annapolis. He told me I should get a rower. I did. The only thing the rower does not work well are the pecs and some areas of the delt. If you couple rowing with pushups you get a complete total body workout. And once you get into the rhythm of rowing it is relaxing too

[moxohol]

Nov 27, 2021 0:56:26 GMT stormshadow said:

Mags you will love the rower. I have had a Concept 2 for about 25 years now and still works great. They last forever. If you only can do one exercise for the rest of your life I think that is it. Walking great too but with rower you get cardio, flexibility, muscular endurance, core and muscle development. Before I got rower I was doing pullups at a gym. I did a set of like 30 with really good form. A young tall guy comes up with a great build. He asks if he could do set. He does 25 perfect reps with two 45s around his waist. I told him that was incredible. He said he was on a crew team when he was at Annapolis. He told me I should get a rower. I did. The only thing the rower does not work well are the pecs and some areas of the delt. If you couple rowing with pushups you get a complete total body workout. And once you get into the rhythm of rowing it is relaxing too

So, is the missionary position: strength, back flexibility, endurance; throw in some knees or feet as anchor points & u have some cardio. U can also work up to multiple sets. Practice makes perfect as long ur prostate holds up.

[Michael]

I was kind of reluctant to share this but being someone that has a lower back history I hate to see anyone in pain. A physical therapist once told me that people with back pain have physical dysfunctions. These dysfunctions are abnormalities in how Your body functions and are caused by muscle imbalances. The most common dysfunction is forward tipped pelvis which is caused by imbalances between the hip flexors and glutes, quads and hamstrings, lower back and lower abdomen.

Hip hip dysfunction is also common. It is caused by imbalances between inner and outer thighs, hip flexors and glutes, and hip rotators. Then You have forward head and shoulders dysfunction which is caused by imbalances between chest and upper back, front and rear shoulders, front and rear neck. With all these dysfunctions You have to strengthen weak muscles and stretch tight muscles. I could go into more detail on this but it would probably be a waste of time here. But if anyone is interested with the program he gave me and more details let me know.

I don't think everything is a one size fits all when it comes to back pain. Some things will work for one person but not another, I definitely been there. Because of Parker I've been doing the Stuart McGill back exercises every morning for years. My back feels good and my back incidents have pretty much been gone for years. Between that and swings it's been a Godsend. Another thing that Parker told me from Stuart was not stretching Your back in the morning when You wake up. I don't know the exact scientific reason, I believe it has something to do with water in the discs. I think it's like an hour that You shouldn't stretch Your spine. I believe Bruv knows about this.

I'm not sure what Stuart McGill says about decompressing the spine. I could not tolerate the inversion table. I would be unable to walk and my back would stay jacked up. I used one for months until I became frustrated with being jack up. I read it might not be for everyone but if it works for You I happy for You. Now I have two ways that I decompress my spine. The first one is hanging from a bar which is good for other stuff to. I know most don't like Jeff but he gives good advice in this video. If You do the first hang he does and do it with Your feet on the ground You will feel Your back opening up. He says lightly touch but I say let Your weight hang and keep Your feet totally on the floor.

Something else I do at night to decompress is lay on the floor with Your with my knees bent while my calves are on my couch. The first one in this video is what I'm talking about. Sometimes I'll stay there for 15 minutes. I do all the exercises in this video at night.

[stormshadow]

Michael that was a great post. Thank you

I should say this. A rower can be a problem for people with back issues. I think it can strengthen the muscles well but it could aggravate disk or stenosis type issues

[mr potatohead]

Good stuff in Michael's post.

[brothersteve]

"I was kind of reluctant to share...."...PLEASE, don't be reluctant.

I was diagnosed with sciatica in 2012 and the car accident in 2014 made things worse. Pain comes and goes. Muscle imbalances like Michael states are huge triggers for me. I did notice when contracting my buttocks hard (I know, here come the comments), when doing Dynaflex, I would get pain that radiated down and behind my butt/left leg to the heel. It was like something Bruv had posted in a thread recently about taking some med for pain.

MMA fighter Stipe Miocic talked about it on Joe Rogan and said he found it was the psoas muscle that tightened up. The video posted by Moxohol (of Dietz) manipulating a big bald guy in another thread and relieving the tension point just over and into the hip on each side worked for Stipe and me. I had also used a number of stretching exercises, but bending at waist, knees locked or not, while holding a light weight (I use the Bullworker, but NEED to have a light weight - must be like a counter balance) work very well for me.

Like Michael, at night, I do something similar with my back flat and knees up.

[pierinifitness]

Nov 27, 2021 13:39:47 GMT Michael said:

I was kind of reluctant to share this but being someone that has a lower back history I hate to see anyone in pain. A physical therapist once told me that people with back pain have physical dysfunctions. These dysfunctions are abnormalities in how Your body functions and are caused by muscle imbalances. The most common dysfunction is forward tipped pelvis which is caused by imbalances between the hip flexors and glutes, quads and hamstrings, lower back and lower abdomen.

Hip hip dysfunction is also common. It is caused by imbalances between inner and outer thighs, hip flexors and glutes, and hip rotators. Then You have forward head and shoulders dysfunction which is caused by imbalances between chest and upper back, front and rear shoulders, front and rear neck. With all these dysfunctions You have to strengthen weak muscles and stretch tight muscles. I could go into more detail on this but it would probably be a waste of time here. But if anyone is interested with the program he gave me and more details let me know.

I don't think everything is a one size fits all when it comes to back pain. Some things will work for one person but not another, I definitely been there. Because of Parker I've been doing the Stuart McGill back exercises every morning for years. My back feels good and my back incidents have pretty much been gone for years. Between that and swings it's been a Godsend. Another thing that Parker told me from Stuart was not stretching Your back in the morning when You wake up. I don't know the exact scientific reason, I believe it has something to do with water in the discs. I think it's like an hour that You shouldn't stretch Your spine. I believe Bruv knows about this.

I'm not sure what Stuart McGill says about decompressing the spine. I could not tolerate the inversion table. I would be unable to walk and my back would stay jacked up. I used one for months until I became frustrated with being jack up. I read it might not be for everyone but if it works for You I happy for You. Now I have two ways that I decompress my spine. The first one is hanging from a bar which is good for other stuff to. I know most don't like Jeff but he gives good advice in this video. If You do the first hang he does and do it with Your feet on the ground You will feel Your back opening up. He says lightly touch but I say let Your weight hang and keep Your feet totally on the floor.

Something else I do at night to decompress is lay on the floor with Your with my knees bent while my calves are on my couch. The first one in this video is what I'm talking about. Sometimes I'll stay there for 15 minutes. I do all the exercises in this video at night.

This was a great share; thank you.

Muscular imbalance is our enemy. That’s why I try my best to make sure for every push there’s a pull. My shoulders are now tighter than when I was doing Olympic lifts. I don’t spend a lot of time stretching these days. My son scolds me about this. Did lots of lower body stretching when I was doing karate and lots of running.

[Michael]

Nov 27, 2021 13:44:17 GMT stormshadow said:

Michael that was a great post. Thank you

I should say this. A rower can be a problem for people with back issues. I think it can strengthen the muscles well but it could aggravate disk or stenosis type issues

Yup, exactly. Although I wanted one of these rowers years ago I knew it would be a mistake for me.

[moxohol]

I mop all the floors early in the morning to warm up the back & irrigate the synovial fluid.
side to side......
side to side......
side to side......
*woosha-woosha-woosha*....*squeeze*
side to side......
side to side......
side to side......

[pierinifitness]

One thing I religiously do when lifting anything, getting out of my car and just about any movement is lock my core and prepare for the movement just like I did before attempting an Olympic lift. I definitely do this for KB swing work. Recently I did a KB swing workout of 500 swings using a 24kg KB in less than 20 minutes and this was safely possible only with my core and spinal erectors being locked and loaded for each swing.

[Michael]

Nov 27, 2021 14:01:46 GMT brothersteve said:

"I was kind of reluctant to share...."...PLEASE, don't be reluctant.

I was diagnosed with sciatica in 2012 and the car accident in 2014 made things worse. Pain comes and goes. Muscle imbalances like Michael states are huge triggers for me. I did notice when contracting my buttocks hard (I know, here come the comments), when doing Dynaflex, I would get pain that radiated down and behind my butt/left leg to the heel. It was like something Bruv had posted in a thread recently about taking some med for pain.

MMA fighter Stipe Miocic talked about it on Joe Rogan and said he found it was the psoas muscle that tightened up. The video posted by Moxohol (of Dietz) manipulating a big bald guy in another thread and relieving the tension point just over and into the hip on each side worked for Stipe and me. I had also used a number of stretching exercises, but bending at waist, knees locked or not, while holding a light weight (I use the Bullworker, but NEED to have a light weight - must be like a counter balance) work very well for me.

Like Michael, at night, I do something similar with my back flat and knees up.

In nearly every case of sciatic, muscle imbalances are the primary cause of the pressure being placed on the sciatic nerve. Example from what my therapist told me with forward tipped pelvis: Weak muscles: hamstrings, glutes, lower abdomen: Tight muscles: Hip flexors, Quadriceps, Lower back. This is all stuff I learned and wrote down and kept for many years.

There are many  stretches and exercises  that can help with sciatica. Here's a couple of videos for You.

[brothersteve]

Nov 27, 2021 15:49:06 GMT Michael said:

Nov 27, 2021 14:01:46 GMT brothersteve said:

"I was kind of reluctant to share...."...PLEASE, don't be reluctant.

I was diagnosed with sciatica in 2012 and the car accident in 2014 made things worse. Pain comes and goes. Muscle imbalances like Michael states are huge triggers for me. I did notice when contracting my buttocks hard (I know, here come the comments), when doing Dynaflex, I would get pain that radiated down and behind my butt/left leg to the heel. It was like something Bruv had posted in a thread recently about taking some med for pain.

MMA fighter Stipe Miocic talked about it on Joe Rogan and said he found it was the psoas muscle that tightened up. The video posted by Moxohol (of Dietz) manipulating a big bald guy in another thread and relieving the tension point just over and into the hip on each side worked for Stipe and me. I had also used a number of stretching exercises, but bending at waist, knees locked or not, while holding a light weight (I use the Bullworker, but NEED to have a light weight - must be like a counter balance) work very well for me.

Like Michael, at night, I do something similar with my back flat and knees up.

In nearly every case of sciatic, muscle imbalances are the primary cause of the pressure being placed on the sciatic nerve. Example from what my therapist told me with forward tipped pelvis: Weak muscles: hamstrings, glutes, lower abdomen: Tight muscles: Hip flexors, Quadriceps, Lower back. This is all stuff I learned and wrote down and kept for many years.

There are many  stretches and exercises  that can help with sciatica. Here's a couple of videos for You.

These are much appreciated!  I do half of these now.  I have developed imbalances from lack of exercise and aging and find I need to do these at least 4 days/wk to stay feeling good.