BPL16: Back Pain Trigger Points

by | Feb 21, 2019

THE BACK PAIN LIBERATION PODCAST

How to Fix a Thrown out Back with Dr Jeremy James

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.

rib-out-of-place-back-pain

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.

BPL19 mri for back pain

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.

Lack of Motivation to Exercise

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.

Moving Stretch with Suzanne Wylde

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?

Cathryn Jakobsob Ramin holding a spine!

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.

james-tang-upper-and-lower-cross-syndromes

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.

Gabler Sustainable Body - Sacroiliac Joint Release for Back Pain

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.

Ortho-bionomy with Vienna Dunham Schmidt

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

Spine Surgery [Don't Make a Terrible Mistake]

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

BPL10 Suzanne Wylde Listen to your body

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.

Healing visualization - 2 easy wins for your inner game

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

Back Pain after a Car Accident

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]

Lee Albert

BPL12: Live Pain-Free with Lee Albert

SHOW NOTES Live Pain-Free: Eliminate Chronic Pain without Drugs or Surgery.   Find more episodes here Lee Albert was a newly-qualified massage therapist when, over 30 years ago, a car accident left him suffering frequent migraine headaches. For 3 years he sought help...
End back pain forever with Chris Kidawski

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.

bpl 16 back pain trigger points

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.

Intentional Living

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

bpl 15 spinal creep

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.

BPL5: Back Pain From SittingToo Much

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

Active Release Technique

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

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

Back pain from driving

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

Natural Vagus Nerve Stimulation

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

Pilates for back pain with Gillian Greenwood

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

Introvert or Extrovert Personality Type Podcast BPL 33

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

Horse Riding and Back Pain

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 Correcting posture causes pain

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.

How to Handle Stress

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.

How to relax tight back muscles

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.

Anxiety and back pain BPL29

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

Chris Kidawski myofascial release techniques back pain

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.

What Does a Chiropractor Do?

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.

chronic back pain causes

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

Should I Go to the Doctor for Back Pain

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.

Back Pain from Deadlifting

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

CJ Ramin crooked back pain

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.

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.

Click here to enter the book giveaway

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:


Click the play button to listen to this episode now

Today’s Guest

Founder of the Backforever program, and co-author of The Younger Next Year Back Book, Dr Jeremy James

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. 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 chiropracter or massage therapist

 

  • 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 the joint 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

BPL5: Back Pain From SittingToo Much

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 Correcting posture causes pain

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.

Healing visualization - 2 easy wins for your inner game

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

BPL10 Suzanne Wylde Listen to your body

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.

Gabler Sustainable Body - Sacroiliac Joint Release for Back Pain

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.

How to Handle Stress

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.

Back pain from driving

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

Should I Go to the Doctor for Back Pain

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.

BPL19 mri for back pain

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.

Cathryn Jakobsob Ramin holding a spine!

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.

Moving Stretch with Suzanne Wylde

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?

chronic back pain causes

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

rib-out-of-place-back-pain

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.

Horse Riding and Back Pain

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.

Natural Vagus Nerve Stimulation

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

Ortho-bionomy with Vienna Dunham Schmidt

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

How to Fix a Thrown out Back with Dr Jeremy James

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.

CJ Ramin crooked back pain

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.

bpl 15 spinal creep

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.

Pilates for back pain with Gillian Greenwood

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

How to relax tight back muscles

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.

Anxiety and back pain BPL29

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 from Deadlifting

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

bpl 16 back pain trigger points

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.

Active Release Technique

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

End back pain forever with Chris Kidawski

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.

Intentional Living

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

What Does a Chiropractor Do?

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.

Lee Albert

BPL12: Live Pain-Free with Lee Albert

SHOW NOTES Live Pain-Free: Eliminate Chronic Pain without Drugs or Surgery.   Find more episodes here Lee Albert was a newly-qualified massage therapist when, over 30 years ago, a car accident left him suffering frequent migraine headaches. For 3 years he sought help...
Lack of Motivation to Exercise

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 after a Car Accident

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]

Introvert or Extrovert Personality Type Podcast BPL 33

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

Chris Kidawski myofascial release techniques back pain

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

Spine Surgery [Don't Make a Terrible Mistake]

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

james-tang-upper-and-lower-cross-syndromes

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.

BPL16: Back Pain Trigger Points

by | Feb 21, 2019

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:


Click the play button to listen to this episode now

Today’s Guest

Founder of the Backforever program, and co-author of The Younger Next Year Back Book, Dr Jeremy James

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. 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 chiropracter or massage therapist

 

  • 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 the joint 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

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