What’s up guys? jeff cavaliere, athleanx . So maybe you’ve got a back injury or you’ve had a back injury in the past and you think that your days of lifting are over. Or at least your days of lifting heavy weights are over. But I’m going to tell you today that that is not the case. Especially if you start training your body and your back the right way.
You see, the back is extremely important for us for a lot of reasons. If you’re looking at the upper back here, alright we have one of the most important structures in your entire body to protect and that is the Spinal Cord. And it will do anything in it’s power to be able to do that. So we often times will get lots of muscle spasms in here, through the upper back, because you’re trying to do one thing, you’re trying to create stability.
And if you don’t have the stability through the strength of your mid scapular muscles right in the upper back, guess how you’re going to get it? You’re going to get it through spasm. And the spasm is going to create an artificial stability. But that’s not good, because spasms hurt. When we get down to the low back we also have, obviously some really critical functions here.
To protect our whole center of gravity, and what happens is, the low back usually takes on the brunt of insufficient mobility other places. Usually in the joints right below that. Most importantly in the hips. If your hips are not mobile enough or strong enough, basically it shifts the brunt of it’s work and responsibility, one link up the kinetic chain, right here to the lumbar spine.
Not good if you don’t have a back able to withstand that. so now you injure yourself. What’s the biggest thing to helping you get back on track? I’m going to tell you this right now, you have to make sure you remember this, it’s that you have to go for Stamina before Strength. In the lower back If you want to recuperate from an injury and get back to lifting more than you ever did before,.
You have to focus on stamina before strength. Maintaining, obtaining and maintaining the stable lumbar spine posture is critical to every single thing you’re going to do. Whether you step over a Deadlift, whether you do a Bentover Row, whether you’re even doing a laying down Bench Press, the stability through your Core is going to start with a stable Lumbar Spine and getting.
Into the natural curvature of your spine and being able to hold it. So the best thing you can do, before you even worry about strength, is start doing exercises like I’m showing you here. This is not really a hyperextension. People will call this a hyperextension but we’re not going to take it all the way up into extension. What we’re going to do is we’re going to get to a neutral position with a little bit of.
Extension, the natural curvature of your lumbar spine. And you want to make sure that you can hold this. And when I say hold this, I’m talking about hold it, treat it like a Plank. Start going for durations of a minute, a minute and a half, two minutes. When you can handle that, guess what you do next? You weight it. And you don’t always have to weight it, like I’m doing here, equally with.
Back Pain Exercises HERNIATED DISCS WEIGHT LIFTING
What’s up, guys? jeff cavaliere, athleanx . Bulging discs, herniated discs, ruptured discs, bad backs, blownout backs, you’ve heard all the terms before, but what does it actually mean? Today I want to show you guys exactly what it means right here on our skeleton. And more importantly tell you how you can make sure in your own training that you’re doing the right things, or avoiding the wrong things, to try to give yourself.
The best shot of never having this happen to you. Now right off the bat I think it’s very important to clarify, bulging discs and herniated discs can happen to anybody at any time. You don’t have to be in the gym to have this happen. So, that means that any exercise can cause one of these situations to happen. And it can happen quickly. But there are a few things that will lead ourselves to this situation much more frequently,.
And those are the things i want to help fortify you guys against with this tutorial. So, first of all, let’s take a little bit of a closer look inside to see exactly what’s going on so you can understand that. And then we’ll come back out of it and talk about some of the situations that you might want to make sure you’re extra careful of when you are training. Alright, so let’s go handheld here so I can show you exactly what’s going on.
What you’ll see here is the spine, ok. we have series of vertebrae here that stack on top of each other, as you guys probably know. And they’re broken down into the different levels of the spine that we hear so often, right. Cervical spine from here down through the neck. And then we have our thoracic spine that comes down through our midback. And then we have our 5 lumbar vertebrae that make up our lower back, ok.
Now, coming back around to the front. when we talk about the discs, you can see these brown structures right here in between provide spacing and padding between our vertebrae when they’re healthy and natural, ok, in a natural state. But what happens is, when we have a herniation, you can look down here, you actually get a leakage of the material that’s inside the disc.
It’s called the nucleus pulposus, right, as this thing comes out and squishes out, it literally is like a jelly donut effect. This would be a nice, intact jelly donut. If you were to squeeze it, then it would bleed out this innerdisc material that then, as you can see, pushes and hits one of these nerve roots that then travels down to the, you know, throughout the body, right, down to our lower extremities. We have different dermatomes that these different nerve roots run to.
So, when we train, if we were to have some sort of an injury and i’ll cover again what some of these activities might be that could cause this a little bit more often than others, once you get the leakage, if it’s not touching on a nerve root, that’s when you have basically a bulging disc, or a herniated disc that may not, again, be symptomatic because it may not be touching on the nerve root.
But as soon as this material right here contacts the nerve root, you’re going to get symptoms down that dermatome, wherever that might go. And that’s what would explain for some people that wind up complaining of hip pain or knee pain or thigh pain, or even numbness or tingling down in the toes because it depends again on what level and what nerve root this is pushing on.