Protocols to Strengthen & Pain Proof Your Back

1. 0:14:46 · watch on youtube.com↗

   Our reading

   A strong back needs the ability to generate rigidity in the core and spine so that the limbs can move well.

   Their wordsyou actually want to be able to generate rigidity within your core and spine in order to move your limbs to throw a ball or to do a martial arts Punch or to even dance gracefully or even just move up some stairs without falling

2. 11 min later

3. 0:25:51 · watch on youtube.com↗

   Our reading

   Severe or persistent back pain that does not respond to non-surgical methods should be seen by a back expert, perhaps a surgeon.

   Their wordsit's very important that if you have severe back pain or persistent back pain and you're not able to alleviate it with non-surgical methods that you talk to a back expert perhaps even a surgeon

4. 12 min later

5. 0:37:56 · watch on youtube.com↗

   Our reading

   Sit-ups and ab crunches are probably an inefficient exercise for back pain, and perhaps even the worst one.

   Their wordsand then they'll essentially sit up to contract the abdominals turns out that if you have back pain and even if you don't that is probably the least efficient and perhaps even the worst thing that you can do for your back pain

6. 1 min later

7. 0:39:07 · watch on youtube.com↗

   Our reading

   The curl-up is a good way to strengthen the abdominal wall, with or without back pain.

   Their wordsthe curl up is an excellent exercise for people who have back pain and who don't have back pain to strengthen the abdominal wall

8. 3 min later

9. 0:42:05 · watch on youtube.com↗

   Our reading

   Repeated short, maximal contractions of about ten seconds probably build stronger muscle-activation pathways than one long static hold.

   Their wordsone of the advantages however of doing these brief 10-second holds and really focusing on the contraction of the abdominals hard or as hard as you can and then releasing is that as opposed to doing a long hold just trying to hold as long as you can and building a lot of endurance in the abdominals when you repeatedly contract a neuromuscular connection you build the pathways you basically allow the pathways that can engage those strong muscular contractions to a greater degree than if you're trying to just statically hold that particular position for a very very long time

10. 9 min later

11. 0:51:23 · watch on youtube.com↗

    Our reading

    In a side plank, push the floor away and do not let the hips sag.

    Their wordsthe most common mistake was side planks is letting the hips sag so if you don't push the floor away from you enough if you're not stable enough through the foot contact with the floor or the leg contact with the floor

12. 3 min later

13. 0:54:42 · watch on youtube.com↗

    Our reading

    In the bird dog, do not raise the leg too high; the aim is one long, stable line, not an arched lower back.

    Their wordsa key point is to make sure you don't raise the leg too high you're not trying to Arch your lower back

14. 14 min later

15. 1:08:33 · watch on youtube.com↗

    Our reading

    Hanging from a bar with the toes on the floor to lengthen the spine gives many people some back-pain relief, though whether it helps depends on the source of the pain.

    Their wordswhat you're trying to do is just create length along the spine to relieve some of that disc bulging which is impinging on the nerves again without knowing the source of your back pain it's impossible to know whether or not this will help or it won't but many people get some degree of Pain Relief by doing this