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.
3 Steps to Permanent Relief for SI Joint and Pelvic Pain
Today we are going to cover the 3 steps to permanent relief for pelvic and si joint pain. Now what is SI joint pain? The SI joint, if you do have SI joint pain, is pain on either side of the tailbone where the tailbone connects to the pelvis. So this is a drawing of the pelvis. This is your tailbone. This is your lumbar spine or your lower back, the bones in your lower back called vertebrae sitting on top of your tailbone. Then on either side of that you have your right hip or your left hip if we are looking at a person from the.
Front. when we see somebody with si joint pain, they will typically have pain on that given side. 70% of the time, it is on the right side. Dont ask me why that is but 70% of the time we know it is on the right. You can also get shooting groin pain, buttocks pain and symptoms down the outside of the leg that is affected. It might be pain, numbness, tingling, burning. Typically, that person suffers from a heaviness as well. It can also cause some incontinence and leaking issues as along to effect sexual performance as.
Well. it can be absolutely devastating if the pelvic problem is bad enough. fortunately, most people just have pain on one side. So what can you do about it? That person who has SI joint problems typically has trouble rolling over in bed, getting in and out of a car, crossing one leg over the other. Usually they have trouble sitting for long periods of time especially if it is on a couch or a soft surface. So it can be absolutely devastating. Now what are the steps to permanent relief for that?.
Number 1 is this. most people when we see them if they are going to try exercises on their own and they only have a little bit of SI joint pain or pelvic pain, they are doing stretches. Yes, there is a very basic stretch which most people show me on Day 1. It is a piriformis stretch which is where you grab the knee and pull it up and across to the opposite shoulder. It will give the person who suffers pelvic or SI joint problems and pain temporary relief. However, long term we dont want to stretch. We want to.
Strengthen or stabilize. why is that? when somebody has an si joint problem, so the center of gravity of your entire body is in the center of your pelvis. That needs to move the right way and it needs to be stable when you are doing day to day activities. If it is not stable enough, what will happen is the joint will move so far that it becomes stuck. So if we are looking at the tailbone, we have the tailbone and we have the pelvis and you get a normal gliding day to day. If more stress, more force is put through the pelvis.
Than the pelvis itself can handle, that si joint can handle, what will happen is you actually become stuck. Now that creates all sorts of problems for the muscle around it. What most people do is try to stretch their way out of it. The problem is not stretching and it is not flexibility. It is actually a stability issue. If we want to stabilize, we need to do strengthening exercises. If you go on our YouTube channel, on the Madden PT official YouTube channel, there is a tutorial called Top 3 Exercises for SI Joint and Pelvic.
Stability. they are very low grade, kindergartenlevel exercises where you can at least begin stabilizing the muscles that control your pelvis. But we dont want to stretch, we want to think stabilize. Step 2 is we want to take a look at our habits. So what are some habits that lead to pelvic instability and problems? Number one is standing with the weight shifted. So if I’m standing like this with my weight shifted side to side for long periods of time, what.
That does is over years and years and years it weakens the ligaments which are tissue that hold joints together that we can’t control. Think about somebody with an ankle sprain. They sprained a ligament. They stretched the ligament but it is not a muscle. It is different than a muscle. There are little habits that we do. If I stand like this and let’s say I weigh 175 pounds and if I’m standing like this, I have 150 pounds on one side and 25 pounds on the other. Where if I’m standing balanced, I have 87 pounds on each.