BPL16: Back Pain Trigger Points
THE BACK PAIN LIBERATION PODCAST
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SHOW NOTES
Back pain trigger points with
This episode is the third and final instalment with
We get some great insights into myofascial trigger points and how they impact on back pain.
“Trigger points can cause significant back pain on their own, and they can also impede you from using the right muscles to do the exercises”
Jeremy is giving away three copies of his book
“The Younger Next Year Back Book”
to listeners of the Back Pain Liberation Podcast.
Excerpts from the show
As well as back pain trigger points, we cover a bunch of other interesting topics.
Jeremy really knows his stuff and there is some solid gold information in the show:
- Back Pain Trigger Points
- Core Strengthening Exercises for Back Pain
- Can Stress Cause Back Pain?
- The Importance of Habits
- Weak Glutes and Back Pain
- Hip Mobility and Back Pain
- Stretching vs. Mobilisation
Now’s your chance to win a copy of Dr. Jeremy’s book:
Today’s Guest
Founder of the Backforever program, and co-author of The Younger Next Year Back Book, Dr Jeremy James
If you click the above link and buy on Amazon I will (probably) make a small commission at no cost to you. For a chance to win a copy of The Younger Next Year Back Book click here.
Back Pain Trigger Points
- Trigger points can cause significant back pain on their own, and they can also impede you from using the right muscles to do the exercises
On how to find trigger points back pain:
- They hurt intensely when you press them
Back pain trigger points treatment.
Jeremy says that most people can find and treat any trigger points themselves.
Some people who are less mobile and less body aware may need help form a
- Learning how to (release trigger points) is a really helpful skill
- For people who are pretty good at moving around, and are pretty body aware this should be no problem (otherwise get professional help)
- They can also cause some weird symptoms like nausea and discomfort
- When you have a trigger point, the muscles are in spasm and this blocks lymphatic drainage
- When you release the trigger point that waste is flooded into your system and can cause some really uncomfortable feelings
Core Strengthening Exercises for Back Pain
- You must get out of the mindset that to work your core, you must be doing core-specific exercises
- All whole-body exercises are core exercises
- Core muscles are designed to stop movement, not initiate movement
Can Stress Cause Back Pain?
- This is a very nuanced and complex subject
- I recommend the works of Dr. John Sarno; he was the pioneer of this field
On Healing Back Pain by Dr. Sarno
- It’s a fantastic book. I talked to Dr. Sarno before he passed, he was a wonderful man. He caught a lot of flak for that book…he was shunned by his community
The Importance of Habits
- The vast majority of terrible things associated with ageing can be either put off to the very, very end of your life or eradicated completely with habit change. Changing the way you eat, exercise and deal with stress
- All the stuff we teach in the book is really behavioural change
- You can do this stuff in the book and you’ll feel better. But if you put it aside after you feel better, it’s very likely your going to find yourself back in the same situation
- It’s like brushing your teeth to take care of your teeth or cardiovascular exercise for heart health. This is a lifelong commitment
- It’s changing the way you live and move; making it a permanent habit
- You can’t speed through this
- You have to incorporate this stuff into everything you do
- Back issues are the result of all your daily movements and activities; you have to change them all because your back is the keystone of your body
- You really have to make this stuff a habit
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.
Weak Glutes and Back Pain
- It’s about re-establishing the connection between the brain and the (gluteal) muscles
- If you see someone getting out of a chair, and they put their hands on their thighs, and they lean forward and push with their hands – that’s compensation for not using the gluteal muscles
On a glutes exercise in the book whereby you try to tear an imaginary sheet of paper on the floor when you get up from a chair
- That’s just a little trick I’ve learned that seems to work for most people; to force them to use the glutes when they are getting out of a chair
Hip Mobility and Back Pain
- It’s very important to maintain range of motion in the hip. When you move the hip joint it forces nutrients into that space. When you lose range of motion in the hip, you’re getting less and
less nutrients into thejoint and that’s a vicious cycle - Hip mobility is highly correlated with back pain; decrease in hip mobility – increase in back pain
Stretching vs. Mobilisation
- The difference between mobilisation and stretching is this
- with stretching, you are working on lengthening the muscles
- with mobilisation, you working on maintaining or increasing the range of motion of a joint
- Stretches can be helpful in the beginning when you have very tight joints
- People definitely over-rely on stretching
- A healthy, well-balanced body does not need to be stretched constantly
The Younger Next Year Back Book Giveaway
Enter the giveaway below to win one of 3 copies of The Younger Next Year Back Book.
You’ll see some actions you can take to increase your chances of winning.
Good Luck!
Thanks for Listening!
How did you cope with your thrown out back? 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 Jeremy James for joining me this time and explaining back pain trigger points; as well as all the other good stuff he shared with us.
Best,
Iain
Find more episodes of the Back Pain Liberation Podcast here
BPL16: Back Pain Trigger Points
SHOW NOTES
Back pain trigger points with Dr. Jeremy James.
This episode is the third and final instalment with Dr. Jeremy.
We get some great insights into myofascial trigger points and how they impact on back pain.
“Trigger points can cause significant back pain on their own, and they can also impede you from using the right muscles to do the exercises”
Jeremy is giving away three copies of his book
“The Younger Next Year Back Book”
to listeners of the Back Pain Liberation Podcast.
Excerpts from the show
As well as back pain trigger points, we cover a bunch of other interesting topics.
Jeremy really knows his stuff and there is some solid gold information in the show:
- Back Pain Trigger Points
- Core Strengthening Exercises for Back Pain
- Can Stress Cause Back Pain?
- The Importance of Habits
- Weak Glutes and Back Pain
- Hip Mobility and Back Pain
- Stretching vs. Mobilisation
Now’s your chance to win a copy of Dr. Jeremy’s book:
Today’s Guest
Founder of the Backforever program, and co-author of The Younger Next Year Back Book, Dr Jeremy James
If you click the above link and buy on Amazon I will (probably) make a small commission at no cost to you. For a chance to win a copy of The Younger Next Year Back Book click here.
Back Pain Trigger Points
- Trigger points can cause significant back pain on their own, and they can also impede you from using the right muscles to do the exercises
On how to find trigger points back pain:
- They hurt intensely when you press them
Back pain trigger points treatment.
Jeremy says that most people can find and treat any trigger points themselves.
Some people who are less mobile and less body aware may need help form a
- Learning how to (release trigger points) is a really helpful skill
- For people who are pretty good at moving around, and are pretty body aware this should be no problem (otherwise get professional help)
- They can also cause some weird symptoms like nausea and discomfort
- When you have a trigger point, the muscles are in spasm and this blocks lymphatic drainage
- When you release the trigger point that waste is flooded into your system and can cause some really uncomfortable feelings
Core Strengthening Exercises for Back Pain
- You must get out of the mindset that to work your core, you must be doing core-specific exercises
- All whole-body exercises are core exercises
- Core muscles are designed to stop movement, not initiate movement
Can Stress Cause Back Pain?
- This is a very nuanced and complex subject
- I recommend the works of Dr. John Sarno; he was the pioneer of this field
On Healing Back Pain by Dr. Sarno
- It’s a fantastic book. I talked to Dr. Sarno before he passed, he was a wonderful man. He caught a lot of flak for that book…he was shunned by his community
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.
The Importance of Habits
- The vast majority of terrible things associated with ageing can be either put off to the very, very end of your life or eradicated completely with habit change. Changing the way you eat, exercise and deal with stress
- All the stuff we teach in the book is really behavioural change
- You can do this stuff in the book and you’ll feel better. But if you put it aside after you feel better, it’s very likely your going to find yourself back in the same situation
- It’s like brushing your teeth to take care of your teeth or cardiovascular exercise for heart health. This is a lifelong commitment
- It’s changing the way you live and move; making it a permanent habit
- You can’t speed through this
- You have to incorporate this stuff into everything you do
- Back issues are the result of all your daily movements and activities; you have to change them all because your back is the keystone of your body
- You really have to make this stuff a habit
Weak Glutes and Back Pain
- It’s about re-establishing the connection between the brain and the (gluteal) muscles
- If you see someone getting out of a chair, and they put their hands on their thighs, and they lean forward and push with their hands – that’s compensation for not using the gluteal muscles
On a glutes exercise in the book whereby you try to tear an imaginary sheet of paper on the floor when you get up from a chair
- That’s just a little trick I’ve learned that seems to work for most people; to force them to use the glutes when they are getting out of a chair
Hip Mobility and Back Pain
- It’s very important to maintain range of motion in the hip. When you move the hip joint it forces nutrients into that space. When you lose range of motion in the hip, you’re getting less and
less nutrients into thejoint and that’s a vicious cycle - Hip mobility is highly correlated with back pain; decrease in hip mobility – increase in back pain
Stretching vs. Mobilisation
- The difference between mobilisation and stretching is this
- with stretching, you are working on lengthening the muscles
- with mobilisation, you working on maintaining or increasing the range of motion of a joint
- Stretches can be helpful in the beginning when you have very tight joints
- People definitely over-rely on stretching
- A healthy, well-balanced body does not need to be stretched constantly
The Younger Next Year Back Book Giveaway
Enter the giveaway below to win one of 3 copies of The Younger Next Year Back Book.
You’ll see some actions you can take to increase your chances of winning.
Good Luck!
Thanks for Listening!
What is your experience of back pain trigger points? 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 Jeremy James for joining me this time and explaining back pain trigger points; as well as all the other good stuff he shared with us.
Best,
Iain