BPL18: Lower Back Pain after Deadlifting

by | Mar 6, 2019

 

SHOW NOTES

Lower back pain after deadlifting.

In the last episode, we heard from Dr. Sebastian Gonzales about weight training exercises that can cause back problems; specifically squats and deadlifts.

He maintains that resistance training is therapeutic if done correctly.

The key is to always have in mind why you are lifting weights; what are your goals?

We were doing movements which I still do, like deadlifts and squats. But I asked myself “OK, I deadlifted 300lb, do I need to do any more?

 

 

Back Pain Liberation Podcast Milestone

The show has passed a milestone with over ten thousand episode plays.

Thanks to all the listeners to the podcast – I do it for you!

Because of this interest, I will be broadcasting more often. Look out for a new episode every week on Wednesday.

 

 

Excerpts from the show

As well lower back pain after deadlifting, we cover some other common back issues.

Also effective self-help strategies.

This is the second of 4 episodes with Dr. Sebastian.

Look out for a chance to win an audiobook copy of I Will Beat Back Pain: Getting Into A Winning Mindset For Recovery in a later episode.

Today’s Guest

Founder of Performance Place sports injury specialists, and author of I Will Beat Back Pain: Getting Into A Winning Mindset For Recovery, Dr Sebastian Gonzales.

Live Pain-free Eliminate Chronic Pain without Drugs or Surgery

If you click the above link and buy on Amazon I will (probably) make a small commission at no cost to you. Check back to later episodes for a chance to win a copy of I Will Beat Back Pain: Getting Into A Winning Mindset For Recovery.

More Podcast Episodes

BPL8: Moving Stretch with Suzanne Wylde

Moving Stretch creator Suzanne Wylde on back pain self care and stretching for less flexible people, A must-listen if you have an inflexible back. Can emotional stress cause back pain?

BPL7: How Cathryn Jakobson Ramin Trains to Beat Back Pain

Cathryn Jakobson Ramin talks about core training myths and mistakes to avoid. Find out her approach to training a strong, functional core and beating back pain. Podcast links and show notes.

Spine Surgery [Don’t Make a Terrible Mistake]

Learn why spine surgery is not appropriate for the vast majority of people with back pain and find out what you should be doing instead. | BPL36 Podcast show notes

BPL6: Outwitting the Crooked Back Pain Industry

Find out how to outwit the crooked back pain industry and take control of your own well-being with Cathryn Jakobson Ramin.

BPL9: Lack of Motivation to Exercise

Lack of Motivation to Exercise. Tips and tricks to get motivated and get training from the creator of Moving Stretch, Suzanne Wylde and host, Iain Barker. Also back pain prevention, mind-body connection and resistance stretching.

BPL17: What Does a Chiropractor Do?

What does a chiropractor do? Find out what a chiropractor can do for your back pain. Overcoming anxiety to beat back pain. Podcast show notes.

Active Release Technique [ART]

Active Release Technique [ART] Tight hip flexor release for lower back pain. Root cause of piriformis syndrome. BPL28 with Heather Pearson

How to Handle Stress [for Back Pain Relief]

How to handle unavoidable stress and get out of chronic stress-related back pain. Mindset to break the chronic pain cycle has 3 essential characteristics.

Anxiety and Back Pain [Book Giveaway]

Anxiety and Back Pain. How to improve your emotional state. Gut health, chronic pain and depression – Heather Pearsons go-to recipe. Book Giveaway | BPL29

Healing Visualization [2 Easy Wins for your Inner Game]

Discover 2 visual hacks to motivate and inspire you in your journey out of chronic pain. With Heather Pearson, creator of the Pearson method

The Pain Cycle [Tension & Anxiety] | BPL39

The pain cycle. Chronic pain management tips. Understanding anxiety, tension, anger and fear. | Podcast BPL 39 with Amy Orr

BPL16: Back Pain Trigger Points

Find out about back pain trigger points with Dr. Jeremy James. Win a copy of The Younger Next Year Back Book. Podcast show notes.

BPL19: MRI for Back Pain

MRI for Back Pain. Dr. Sebastian Gonzales explains the merits and limitations of MRI scans for back pain diagnosis. Podcast show notes.

BPL13: Upper and Lower Cross Syndrome Explained with James Tang

Upper and lower cross syndrome – the two basic postural dysfunctions according to James Tang. Find out how to deal with recurring back pain. Podcast episode show notes.

Natural Vagus Nerve Stimulation

How to stimulate your vagus nerve naturally, Instant relaxation. With practice develop better vagal tone and greater resilience to stress and chronic pain | Podcast BPL32

Back Pain at Work [Don’t Overlook This Common Cause]

Back pain at work. Don’t overlook major cause of work related back pain. Tips and tricks to reduce work stress | Podcast BPL34

BPL23: Back Pain and Horse Riding

BPL23: Back pain and horse riding. Listen to Dr. Jim Warson, author of The Rider’s Pain-Free Back on back strengthening exercises, the right horse + tack.

BPL15: Creep and Back Pain

Creep and back pain with Dr. Jeremy James. Sitting still for 20 minutes or longer puts your back at risk. Find out how to avoid creep. Podcast show notes.

BPL:10 Listen to Your Body with Suzanne Wylde

Listen to your body. Keep an open mind and try things. Whatever works for you has got to be good. So says the founder of Moving Stretch, Suzanne Wylde in episode 10 of the Back Pain Liberation podcast. Find podcast links and show notes here.

BPL4: Sacroiliac Joint Release with Karen Gabler

According to Karen Gabler, most back pain is from a misaligned or stuck sacroiliac joint at the base of the spine. Find out about sacroiliac joint release.

Introvert vs Extrovert [Why Your Personality Type Matters]

Find out why your personality type is important. Introvert vs extrovert. Recognise and cope with demands of your social environment | Podcast episode BPL33

BPL2: End Back Pain Forever with Chris Kidawski

Find out how to end back pain forever in this podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

BPL5: Back Pain from Sitting Too Much

Back pain from sitting too much. Listen to Karen Gabler on the iliopsoas,movement, core training, posture habits and the mind body connection

BPL20: When “Correcting” Posture Causes Pain

When “correcting” posture causes pain with Dr. Sebastian Gonzales. Win an audiobook copy of ‘I Will Beat Back Pain’. Podcast show notes.

Back Pain from Driving

Back pain from driving with Abby Beauchamp author of Reverse Button. Download free guide: How to Avoid Back Pain from Driving | Podcast BPL30

BPL3: Myofascial Release Exercises with Chris Kidawski

Find out how to end back pain forever, second half of the podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

BPL21: Ortho-Bionomy with Vienna Dunham Schmidt

Ortho-Bionomy explained by Vienna Dunham Schmidt•Tight Muscles and Chronic Pain•Ortho-Bionomy Therapy•Stress Mindfulness and Breathing•Podcast show notes

Back Pain after a Car Accident [Podcast BPL26]

What to do about back pain after a car accident with respected therapist and author of Back Pain Free, Heather Pearson. [Podcast BPL26]

BPL22: Can a Rib out of Place Cause Back Pain?

Can a rib out of place cause back pain? Listen to Vienna Dunham Schmidt explain release of tight muscles around the ribs. Podcast show notes.

BPL11: Should I Go to the Doctor for Back Pain

Should I go to the doctor for back pain? Should we treat back pain as a medical problem, to be dealt with by medical professionals? Alternatively, should we try to tackle the problem ourselves? Avoid frustration by having a more concrete idea of what your doctor can actually do for you.

BPL12: Live Pain-Free with Lee Albert

Live Pain-Free: Eliminate Chronic Pain without Drugs or Surgery. Lee Albert was a newly-qualified massage therapist when, over 30 years ago, a car accident left him suffering frequent migraine headaches. Read moreFree Webinar Reveals the Secrets OfHOW TO Beat Back...

BPL14: How to Fix a Thrown out Back with Dr Jeremy James

How to Fix a Thrown out Back. Dr Jeremy James says it’s better to get moving straight away. Hear how to fix your thrown out back faster! Podcast show notes.

Causes of Chronic Back Pain [Book Giveaway]

Learn what causes chronic back pain and why it needs to be treated differently to acute pain conditions with Dr. David Hanscom| BPL37 Podcast show notes

BPL1: Pilates for Back Pain with Gillian Greenwood

Find out about the benefits of Pilates for back pain in this podcast episode with Gillian Greenwood. Gillian has been teaching Pilates for 17 years

BPL18: Lower Back Pain after Deadlifting

How to avoid lower back pain after deadlifting with Dr Sebastian Gonzales•Morning Back Pain•Tight Lower Back Muscles•Movement Is Medicine•Podcast show notes

Tense Back? Here’s a Quick Way to Relax Tight Back Muscles | BPL24

Learn a simple way to relax your tight back muscles. Find out the 8 steps to the ‘Relaxation Response’ in the blog post or accompanying podcast episode.

Taming Chronic Pain with Amy Orr [Book Giveaway]

Find out how to tame chronic pain for a more enjoyable life with Amy Orr | Podcast BPL 38 [Book Giveaway]

Intentional Living

How to live a more intentional life to break the cycle of chronic pain | Healing power of dogs | Relax tight back muscles audio download | Podcast BPL31

Click the play button to listen to this episode now

Lower Back Pain after Deadlifting

Dr. Sebastian injured his back deadlifting – some 20 years after recovering from a baseball injury.

  • When I injured my back the second time, I think my goals were kinda lost
  • I felt that it was just more PR (personal record) this week, PR in a couple of weeks…1 rep maxes
  • We were doing movements which I still do, like deadlifts and squats. But I asked myself “OK, I deadlifted 300lb, do I need to do any more?
  • You get hooked into the mentality – it happens in a lot of different sports
  • Weightlifting was very therapeutic for me – and it still is
  • I needed to consider “What’s the goal?”
  • I’m not going to feel any better if I lift 350lb vs 300lb
  • I just want to feel good, look good and play baseball
  • I got a little lost with the goal setting. Now I’m much more realistic
  • I just want to to fitness and like it; it’s not always about doing more

 

Hi, I’m Iain Barker creator of Back Pain Liberation.

I got back pain young and it got worse over time. Like many others in this situation, I saw plenty of doctors and therapists – all to no avail.

In the end self-help worked best – it often does for bad backs. Now I train regularly, focus on what works, and don’t get back pain.

My goal is to share what I learned. To help you find a more effective way when treatment doesn’t hit the spot.

 

Morning Back Pain

  • The discs swell up at night. If you allow it to do this too much, it hurts
  • Rest will swell them up and de-condition the human
  • Motion is lotion
  • It’s worse in the morning “What the heck? I just lost the flexibility in my hamstrings. I’m gonna stretch it!”
  • Static stretching; no matter how many times they test it – it’s sub-par we shouldn’t be doing it

Tight Lower Back Muscles

  • Muscle tightness is sometimes protective
  • Ususally, the lower back tightens up…the subconscious brain has a whole software pattern that tightens the muscles so you can’t bend forward
  • It’s really hard to override these systems
  • The software is boss
  • The supporting areas decrease, while the pain-generating areas are amplified
  • The injury decreases but what stays is these tight muscles that are still thinking it’s helpful
  • These muscles are very protective, but sometimes they stay tight much longer than they need to. They need to be re-conditioned
  • The lower back is tight – I had this personally. It feels like there’s a big, old Band-Aid on your back. When you bend forward it feels like it’s just trying to rip off but it won’t
  • Those muscles are trying to stop you from bending forward. But if you slowly expose y ourself to the ability to bend forward, those muscles will start to slow
  • Recovery phases
    1. Don’t pick the scab
    2. 1st aid
    3. Support systems
    4. Building the engine – that’s mainly the hips
  • First aid and scab-picking avoidance – it’s not a long-term thing
  • People get stuck in this purgatory “My back is weak , I shouldn’t do this”
  • They’re stuck in there for a very long time because it’s scary
  • The foundation of getting better is improving the ball socket strength

Movement Is Medicine

  • It’s very easy to forget – it’s easy to have some drop-off
  • Things just need to change a little bit. Sometimes people get lost
  • Where possible I try to get people to a movement-based correction
  • Passive treatments (ice, heat, massage) these are all pain modifiers. There’s nothing wrong with that, but they don’t help the person establish a control system
  • More than 9 out of 10 can find a movement-based correction; they just need to be coached through it a little bit
  • Finding that movement-based correction is a really critical point in their recovery
  • Now they are realising the mechanism that irritates and sensitises the tissue. so that they can avoid that
  • Some of the largest herniations don’t freak me out. We just need to work with them
  • If anything hurts, pause. I hate to tell people to stop
  • If you could make one change in your position to be pain-free, what would it be? This may seem complicated, but it’s really not

Relaxation for Back Pain

  • You have something that a lot of people don’t have. You are able to chill the system down. And yours is with activity. Some people like to lay there and stare a the sky
  • Everyone does need that. They’re stressed out these days – go, go, go…
  • You can change someone’s pain by increasing the amount of stimulus they have – not visual but touch
  • When you get someone out in nature and they feel the ground. The brain picks this up; it chills the system down
  • Being outside and being unplugged is a big thing
  • The people who are afraid. They have a very real fear, whether it be true or not, of what structure could be damaged. They’re ususally very structural-minded people
  • We have to be very considerate of what they believe to be true. They might think their back is extremely susceptible
  • They can all get better, it’s just a different approach

Thanks for Listening!

 

Was a chiropractor helpful for your back problem? To share your experience, leave a comment below.

To help out the show, click a link to iTunes, Stitcher or TuneIn:

  • Subscribe.
  • Leave an honest review.

Thanks to Dr Sebastian Gonzales for joining me this time and explaining how the chiropractic profession has evolved; as well as all the other good stuff he shared with us.

Best,

Iain

 

 

More Podcast Episodes

BPL18: Lower Back Pain after Deadlifting

How to avoid lower back pain after deadlifting with Dr Sebastian Gonzales•Morning Back Pain•Tight Lower Back Muscles•Movement Is Medicine•Podcast show notes

BPL11: Should I Go to the Doctor for Back Pain

Should I go to the doctor for back pain? Should we treat back pain as a medical problem, to be dealt with by medical professionals? Alternatively, should we try to tackle the problem ourselves? Avoid frustration by having a more concrete idea of what your doctor can actually do for you.

The Pain Cycle [Tension & Anxiety] | BPL39

The pain cycle. Chronic pain management tips. Understanding anxiety, tension, anger and fear. | Podcast BPL 39 with Amy Orr

Spine Surgery [Don’t Make a Terrible Mistake]

Learn why spine surgery is not appropriate for the vast majority of people with back pain and find out what you should be doing instead. | BPL36 Podcast show notes

BPL8: Moving Stretch with Suzanne Wylde

Moving Stretch creator Suzanne Wylde on back pain self care and stretching for less flexible people, A must-listen if you have an inflexible back. Can emotional stress cause back pain?

BPL9: Lack of Motivation to Exercise

Lack of Motivation to Exercise. Tips and tricks to get motivated and get training from the creator of Moving Stretch, Suzanne Wylde and host, Iain Barker. Also back pain prevention, mind-body connection and resistance stretching.

Back Pain at Work [Don’t Overlook This Common Cause]

Back pain at work. Don’t overlook major cause of work related back pain. Tips and tricks to reduce work stress | Podcast BPL34

BPL7: How Cathryn Jakobson Ramin Trains to Beat Back Pain

Cathryn Jakobson Ramin talks about core training myths and mistakes to avoid. Find out her approach to training a strong, functional core and beating back pain. Podcast links and show notes.

BPL1: Pilates for Back Pain with Gillian Greenwood

Find out about the benefits of Pilates for back pain in this podcast episode with Gillian Greenwood. Gillian has been teaching Pilates for 17 years

BPL4: Sacroiliac Joint Release with Karen Gabler

According to Karen Gabler, most back pain is from a misaligned or stuck sacroiliac joint at the base of the spine. Find out about sacroiliac joint release.

BPL:10 Listen to Your Body with Suzanne Wylde

Listen to your body. Keep an open mind and try things. Whatever works for you has got to be good. So says the founder of Moving Stretch, Suzanne Wylde in episode 10 of the Back Pain Liberation podcast. Find podcast links and show notes here.

Back Pain after a Car Accident [Podcast BPL26]

What to do about back pain after a car accident with respected therapist and author of Back Pain Free, Heather Pearson. [Podcast BPL26]

BPL14: How to Fix a Thrown out Back with Dr Jeremy James

How to Fix a Thrown out Back. Dr Jeremy James says it’s better to get moving straight away. Hear how to fix your thrown out back faster! Podcast show notes.

BPL23: Back Pain and Horse Riding

BPL23: Back pain and horse riding. Listen to Dr. Jim Warson, author of The Rider’s Pain-Free Back on back strengthening exercises, the right horse + tack.

Tense Back? Here’s a Quick Way to Relax Tight Back Muscles | BPL24

Learn a simple way to relax your tight back muscles. Find out the 8 steps to the ‘Relaxation Response’ in the blog post or accompanying podcast episode.

BPL21: Ortho-Bionomy with Vienna Dunham Schmidt

Ortho-Bionomy explained by Vienna Dunham Schmidt•Tight Muscles and Chronic Pain•Ortho-Bionomy Therapy•Stress Mindfulness and Breathing•Podcast show notes

Active Release Technique [ART]

Active Release Technique [ART] Tight hip flexor release for lower back pain. Root cause of piriformis syndrome. BPL28 with Heather Pearson

BPL2: End Back Pain Forever with Chris Kidawski

Find out how to end back pain forever in this podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

Healing Visualization [2 Easy Wins for your Inner Game]

Discover 2 visual hacks to motivate and inspire you in your journey out of chronic pain. With Heather Pearson, creator of the Pearson method

Intentional Living

How to live a more intentional life to break the cycle of chronic pain | Healing power of dogs | Relax tight back muscles audio download | Podcast BPL31

How to Handle Stress [for Back Pain Relief]

How to handle unavoidable stress and get out of chronic stress-related back pain. Mindset to break the chronic pain cycle has 3 essential characteristics.

BPL3: Myofascial Release Exercises with Chris Kidawski

Find out how to end back pain forever, second half of the podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

BPL22: Can a Rib out of Place Cause Back Pain?

Can a rib out of place cause back pain? Listen to Vienna Dunham Schmidt explain release of tight muscles around the ribs. Podcast show notes.

BPL17: What Does a Chiropractor Do?

What does a chiropractor do? Find out what a chiropractor can do for your back pain. Overcoming anxiety to beat back pain. Podcast show notes.

BPL6: Outwitting the Crooked Back Pain Industry

Find out how to outwit the crooked back pain industry and take control of your own well-being with Cathryn Jakobson Ramin.

BPL19: MRI for Back Pain

MRI for Back Pain. Dr. Sebastian Gonzales explains the merits and limitations of MRI scans for back pain diagnosis. Podcast show notes.

BPL15: Creep and Back Pain

Creep and back pain with Dr. Jeremy James. Sitting still for 20 minutes or longer puts your back at risk. Find out how to avoid creep. Podcast show notes.

Anxiety and Back Pain [Book Giveaway]

Anxiety and Back Pain. How to improve your emotional state. Gut health, chronic pain and depression – Heather Pearsons go-to recipe. Book Giveaway | BPL29

Introvert vs Extrovert [Why Your Personality Type Matters]

Find out why your personality type is important. Introvert vs extrovert. Recognise and cope with demands of your social environment | Podcast episode BPL33

BPL13: Upper and Lower Cross Syndrome Explained with James Tang

Upper and lower cross syndrome – the two basic postural dysfunctions according to James Tang. Find out how to deal with recurring back pain. Podcast episode show notes.

BPL12: Live Pain-Free with Lee Albert

Live Pain-Free: Eliminate Chronic Pain without Drugs or Surgery. Lee Albert was a newly-qualified massage therapist when, over 30 years ago, a car accident left him suffering frequent migraine headaches. Read moreFree Webinar Reveals the Secrets OfHOW TO Beat Back...

Causes of Chronic Back Pain [Book Giveaway]

Learn what causes chronic back pain and why it needs to be treated differently to acute pain conditions with Dr. David Hanscom| BPL37 Podcast show notes

BPL20: When “Correcting” Posture Causes Pain

When “correcting” posture causes pain with Dr. Sebastian Gonzales. Win an audiobook copy of ‘I Will Beat Back Pain’. Podcast show notes.

Natural Vagus Nerve Stimulation

How to stimulate your vagus nerve naturally, Instant relaxation. With practice develop better vagal tone and greater resilience to stress and chronic pain | Podcast BPL32

BPL16: Back Pain Trigger Points

Find out about back pain trigger points with Dr. Jeremy James. Win a copy of The Younger Next Year Back Book. Podcast show notes.

Back Pain from Driving

Back pain from driving with Abby Beauchamp author of Reverse Button. Download free guide: How to Avoid Back Pain from Driving | Podcast BPL30

BPL5: Back Pain from Sitting Too Much

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Taming Chronic Pain with Amy Orr [Book Giveaway]

Find out how to tame chronic pain for a more enjoyable life with Amy Orr | Podcast BPL 38 [Book Giveaway]

BPL18: Lower Back Pain after Deadlifting

by | Mar 6, 2019

 

SHOW NOTES

More Podcast Episodes

BPL3: Myofascial Release Exercises with Chris Kidawski

Find out how to end back pain forever, second half of the podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

Back Pain at Work [Don’t Overlook This Common Cause]

Back pain at work. Don’t overlook major cause of work related back pain. Tips and tricks to reduce work stress | Podcast BPL34

BPL8: Moving Stretch with Suzanne Wylde

Moving Stretch creator Suzanne Wylde on back pain self care and stretching for less flexible people, A must-listen if you have an inflexible back. Can emotional stress cause back pain?

BPL13: Upper and Lower Cross Syndrome Explained with James Tang

Upper and lower cross syndrome – the two basic postural dysfunctions according to James Tang. Find out how to deal with recurring back pain. Podcast episode show notes.

BPL19: MRI for Back Pain

MRI for Back Pain. Dr. Sebastian Gonzales explains the merits and limitations of MRI scans for back pain diagnosis. Podcast show notes.

BPL15: Creep and Back Pain

Creep and back pain with Dr. Jeremy James. Sitting still for 20 minutes or longer puts your back at risk. Find out how to avoid creep. Podcast show notes.

Natural Vagus Nerve Stimulation

How to stimulate your vagus nerve naturally, Instant relaxation. With practice develop better vagal tone and greater resilience to stress and chronic pain | Podcast BPL32

Back Pain from Driving

Back pain from driving with Abby Beauchamp author of Reverse Button. Download free guide: How to Avoid Back Pain from Driving | Podcast BPL30

BPL12: Live Pain-Free with Lee Albert

Live Pain-Free: Eliminate Chronic Pain without Drugs or Surgery. Lee Albert was a newly-qualified massage therapist when, over 30 years ago, a car accident left him suffering frequent migraine headaches. Read moreFree Webinar Reveals the Secrets OfHOW TO Beat Back...

Active Release Technique [ART]

Active Release Technique [ART] Tight hip flexor release for lower back pain. Root cause of piriformis syndrome. BPL28 with Heather Pearson

BPL21: Ortho-Bionomy with Vienna Dunham Schmidt

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Tense Back? Here’s a Quick Way to Relax Tight Back Muscles | BPL24

Learn a simple way to relax your tight back muscles. Find out the 8 steps to the ‘Relaxation Response’ in the blog post or accompanying podcast episode.

BPL7: How Cathryn Jakobson Ramin Trains to Beat Back Pain

Cathryn Jakobson Ramin talks about core training myths and mistakes to avoid. Find out her approach to training a strong, functional core and beating back pain. Podcast links and show notes.

BPL22: Can a Rib out of Place Cause Back Pain?

Can a rib out of place cause back pain? Listen to Vienna Dunham Schmidt explain release of tight muscles around the ribs. Podcast show notes.

Causes of Chronic Back Pain [Book Giveaway]

Learn what causes chronic back pain and why it needs to be treated differently to acute pain conditions with Dr. David Hanscom| BPL37 Podcast show notes

Anxiety and Back Pain [Book Giveaway]

Anxiety and Back Pain. How to improve your emotional state. Gut health, chronic pain and depression – Heather Pearsons go-to recipe. Book Giveaway | BPL29

Back Pain after a Car Accident [Podcast BPL26]

What to do about back pain after a car accident with respected therapist and author of Back Pain Free, Heather Pearson. [Podcast BPL26]

BPL9: Lack of Motivation to Exercise

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BPL6: Outwitting the Crooked Back Pain Industry

Find out how to outwit the crooked back pain industry and take control of your own well-being with Cathryn Jakobson Ramin.

Healing Visualization [2 Easy Wins for your Inner Game]

Discover 2 visual hacks to motivate and inspire you in your journey out of chronic pain. With Heather Pearson, creator of the Pearson method

BPL17: What Does a Chiropractor Do?

What does a chiropractor do? Find out what a chiropractor can do for your back pain. Overcoming anxiety to beat back pain. Podcast show notes.

Introvert vs Extrovert [Why Your Personality Type Matters]

Find out why your personality type is important. Introvert vs extrovert. Recognise and cope with demands of your social environment | Podcast episode BPL33

Spine Surgery [Don’t Make a Terrible Mistake]

Learn why spine surgery is not appropriate for the vast majority of people with back pain and find out what you should be doing instead. | BPL36 Podcast show notes

BPL18: Lower Back Pain after Deadlifting

How to avoid lower back pain after deadlifting with Dr Sebastian Gonzales•Morning Back Pain•Tight Lower Back Muscles•Movement Is Medicine•Podcast show notes

BPL1: Pilates for Back Pain with Gillian Greenwood

Find out about the benefits of Pilates for back pain in this podcast episode with Gillian Greenwood. Gillian has been teaching Pilates for 17 years

BPL11: Should I Go to the Doctor for Back Pain

Should I go to the doctor for back pain? Should we treat back pain as a medical problem, to be dealt with by medical professionals? Alternatively, should we try to tackle the problem ourselves? Avoid frustration by having a more concrete idea of what your doctor can actually do for you.

Intentional Living

How to live a more intentional life to break the cycle of chronic pain | Healing power of dogs | Relax tight back muscles audio download | Podcast BPL31

How to Handle Stress [for Back Pain Relief]

How to handle unavoidable stress and get out of chronic stress-related back pain. Mindset to break the chronic pain cycle has 3 essential characteristics.

BPL2: End Back Pain Forever with Chris Kidawski

Find out how to end back pain forever in this podcast interview with Chris Kidawski. In his new book he explains his myofascial release process.

BPL4: Sacroiliac Joint Release with Karen Gabler

According to Karen Gabler, most back pain is from a misaligned or stuck sacroiliac joint at the base of the spine. Find out about sacroiliac joint release.

BPL14: How to Fix a Thrown out Back with Dr Jeremy James

How to Fix a Thrown out Back. Dr Jeremy James says it’s better to get moving straight away. Hear how to fix your thrown out back faster! Podcast show notes.

BPL23: Back Pain and Horse Riding

BPL23: Back pain and horse riding. Listen to Dr. Jim Warson, author of The Rider’s Pain-Free Back on back strengthening exercises, the right horse + tack.

BPL20: When “Correcting” Posture Causes Pain

When “correcting” posture causes pain with Dr. Sebastian Gonzales. Win an audiobook copy of ‘I Will Beat Back Pain’. Podcast show notes.

BPL16: Back Pain Trigger Points

Find out about back pain trigger points with Dr. Jeremy James. Win a copy of The Younger Next Year Back Book. Podcast show notes.

Taming Chronic Pain with Amy Orr [Book Giveaway]

Find out how to tame chronic pain for a more enjoyable life with Amy Orr | Podcast BPL 38 [Book Giveaway]

BPL5: Back Pain from Sitting Too Much

Back pain from sitting too much. Listen to Karen Gabler on the iliopsoas,movement, core training, posture habits and the mind body connection

BPL:10 Listen to Your Body with Suzanne Wylde

Listen to your body. Keep an open mind and try things. Whatever works for you has got to be good. So says the founder of Moving Stretch, Suzanne Wylde in episode 10 of the Back Pain Liberation podcast. Find podcast links and show notes here.

The Pain Cycle [Tension & Anxiety] | BPL39

The pain cycle. Chronic pain management tips. Understanding anxiety, tension, anger and fear. | Podcast BPL 39 with Amy Orr

Lower back pain after deadlifting.

In the last episode, we heard from Dr. Sebastian Gonzales about weight training exercises that can cause back problems; specifically squats and deadlifts.

He maintains that resistance training is therapeutic if done correctly.

The key is to always have in mind why you are lifting weights; what are your goals?

We were doing movements which I still do, like deadlifts and squats. But I asked myself “OK, I deadlifted 300lb, do I need to do any more?

 

 

Back Pain Liberation Podcast Milestone 

 

The show has passed a milestone with over ten thousand episode plays.

Thanks to all the listeners to the podcast – I do it for you!

Because of this interest, I will be broadcasting more often. Look out for a new episode every week on Wednesday.

 

 

Excerpts from the show

Today’s Guest

Founder of Performance Place sports injury specialists, and author of I Will Beat Back Pain: Getting Into A Winning Mindset For Recovery, Dr Sebastian Gonzales.

Live Pain-free Eliminate Chronic Pain without Drugs or Surgery

If you click the above link and buy on Amazon I will (probably) make a small commission at no cost to you. Check back to later episodes for a chance to win a copy of I Will Beat Back Pain: Getting Into A Winning Mindset For Recovery.

As well lower back pain after deadlifting, we cover some other common back issues.

Also effective self-help strategies.

This is the second of 4 episodes with Dr. Sebastian.

Look out for a chance to win an audiobook copy of I Will Beat Back Pain: Getting Into A Winning Mindset For Recovery in a later episode.

Click the play button to listen to this episode now

Lower Back Pain after Deadlifting

Dr. Sebastian injured his back deadlifting – some 20 years after recovering from a baseball injury.

  • When I injured my back the second time, I think my goals were kinda lost
  • I felt that it was just more PR (personal record) this week, PR in a couple of weeks…1 rep maxes
  • We were doing movements which I still do, like deadlifts and squats. But I asked myself “OK, I deadlifted 300lb, do I need to do any more?
  • You get hooked into the mentality – it happens in a lot of different sports
  • Weightlifting was very therapeutic for me – and it still is
  • I needed to consider “What’s the goal?”
  • I’m not going to feel any better if I lift 350lb vs 300lb
  • I just want to feel good, look good and play baseball
  • I got a little lost with the goal setting. Now I’m much more realistic
  • I just want to to fitness and like it; it’s not always about doing more

 

Hi, I’m Iain Barker creator of Back Pain Liberation.

I got back pain young and it got worse over time. Like many others in this situation, I saw plenty of doctors and therapists – all to no avail.

In the end self-help worked best – it often does for bad backs. Now I train regularly, focus on what works, and don’t get back pain.

My goal is to share what I learned. To help you find a more effective way when treatment doesn’t hit the spot.

 

Morning Back Pain

  • The discs swell up at night. If you allow it to do this too much, it hurts
  • Rest will swell them up and de-condition the human
  • Motion is lotion
  • It’s worse in the morning “What the heck? I just lost the flexibility in my hamstrings. I’m gonna stretch it!”
  • Static stretching; no matter how many times they test it – it’s sub-par we shouldn’t be doing it

Tight Lower Back Muscles

  • Muscle tightness is sometimes protective
  • Ususally, the lower back tightens up…the subconscious brain has a whole software pattern that tightens the muscles so you can’t bend forward
  • It’s really hard to override these systems
  • The software is boss
  • The supporting areas decrease, while the pain-generating areas are amplified
  • The injury decreases but what stays is these tight muscles that are still thinking it’s helpful
  • These muscles are very protective, but sometimes they stay tight much longer than they need to. They need to be re-conditioned
  • The lower back is tight – I had this personally. It feels like there’s a big, old Band-Aid on your back. When you bend forward it feels like it’s just trying to rip off but it won’t
  • Those muscles are trying to stop you from bending forward. But if you slowly expose y ourself to the ability to bend forward, those muscles will start to slow
  • Recovery phases
    1. Don’t pick the scab
    2. 1st aid
    3. Support systems
    4. Building the engine – that’s mainly the hips
  • First aid and scab-picking avoidance – it’s not a long-term thing
  • People get stuck in this purgatory “My back is weak , I shouldn’t do this”
  • They’re stuck in there for a very long time because it’s scary
  • The foundation of getting better is improving the ball socket strength

Movement Is Medicine

  • It’s very easy to forget – it’s easy to have some drop-off
  • Things just need to change a little bit. Sometimes people get lost
  • Where possible I try to get people to a movement-based correction
  • Passive treatments (ice, heat, massage) these are all pain modifiers. There’s nothing wrong with that, but they don’t help the person establish a control system
  • More than 9 out of 10 can find a movement-based correction; they just need to be coached through it a little bit
  • Finding that movement-based correction is a really critical point in their recovery
  • Now they are realising the mechanism that irritates and sensitises the tissue. so that they can avoid that
  • Some of the largest herniations don’t freak me out. We just need to work with them
  • If anything hurts, pause. I hate to tell people to stop
  • If you could make one change in your position to be pain-free, what would it be? This may seem complicated, but it’s really not

Relaxation for Back Pain

  • You have something that a lot of people don’t have. You are able to chill the system down. And yours is with activity. Some people like to lay there and stare a the sky
  • Everyone does need that. They’re stressed out these days – go, go, go…
  • You can change someone’s pain by increasing the amount of stimulus they have – not visual but touch
  • When you get someone out in nature and they feel the ground. The brain picks this up; it chills the system down
  • Being outside and being unplugged is a big thing
  • The people who are afraid. They have a very real fear, whether it be true or not, of what structure could be damaged. They’re ususally very structural-minded people
  • We have to be very considerate of what they believe to be true. They might think their back is extremely susceptible
  • They can all get better, it’s just a different approach

Thanks for Listening!

 

Was a chiropractor helpful for your back problem? To share your experience, leave a comment below.

To help out the show, click a link to iTunes, Stitcher or TuneIn:

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Thanks to Dr Sebastian Gonzales for joining me this time and explaining how the chiropractic profession has evolved; as well as all the other good stuff he shared with us.

Best,

Iain

 

 

 

 

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