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.
Low Back Pain Relief ONE MOVE
What’s up, guys? jeff cavaliere, athleanx . Today I’m going to try to help you to get rid of that low back pain once and for all. You see, you’ve got to start understanding what’s causing the low back pain in the first place to really be able to conquer it. I think a lot of times the advice that people that suffer from back pain get is just misdirected, and misguided. They’re looking at the location of the pain without actually looking for the.
Source of the pain and unless you get to the source you’re never going to get rid of the pain once and for all. So today I’m going to show you an exercise that you’ll want to start doing and I’ll give you different levels of progression depending on how acute your back pain is. Okay, first of all, if you’re dealing with a really bad back that doesn’t even allow you to move at the moment, you’re not supposed to be in the gym exercising.
What you’re supposed to be doing is allowing that to heal, calm down, and control the inflammation. If you’re beyond that though and it’s more of a chronic problem keeping you out of the gym or making the gym training sessions uncomfortable then you’ve got to start with an exercise and start training those weak spots. 99% of the time what’s causing low back pain is a weakness in a joint below that. In this case it could be the hips. It could be weak hips and glutes that are basically putting.
You in the position to be compromised in your low back. so what we do is, we have a setup here, and in this setup you see all I need is a barbell and a band. The band I have anchored to the back of this squat rack. However you anchor it, I have it on the back of some pins. Now I’m going to get myself in position here behind the band and I’m not going to worry necessarily about the bar just yet, especially if this is something that you’re not in an acute stage, but you still have quite a bit of back pain.
And weakness. You get yourself into the bend and you just walk forward. It kind of blocks your progression to the cage. Now what you want to do is, you want to position the band right across the crease that happens right here in your hips, okay? Because the first thing it wants to do is teach you what a hip hinge is. Most of us that have weak backs dont’ really know how to hinge correctly. It would feel.
Like moving me into this position here it’s just pulling me back and when i let the resistance take over it pulls me back into a proper hip hinge. It’s taking me at the hips and bending me right at those creases here right at the top of my hips. If I were to put this higher, like against my stomach, and I lean forward allowing this to take me back that actually has me fold over the band. Right now I’m pulling myself into a flex position which is going to cause problems for us that have low back pain. First.
Thing, up here, now i walk forward. Now all I do is, I allow it to hinge me and then I come back against the resistance of the band. Squeezing my glutes as hard as I possibly can and also extending here, staying up nice and tall, to extend to the low back. So now we’re tying together the glutes and the low back which are supposed to work together. They’re both extending us. They’re both bringing up back in this direction. We need them to be able to work in concert.
With each other. most of us dont have glutes working at all so then the low back tries to accomplish that. The other thing you could see that would happen is, if I dont have the ability to extend because I dont have strong glutes so I can’t extend I start to have this posture where I fall forward because I’m not extending through the hips. The more I fall forward, the more responsibility is taken over by the low back and that’s trying to hold me up. You know what/ Doing that 24 hours a day, minus our sleeping time, is too.