BPL15: Creep and Back Pain

by | Feb 13, 2019

THE BACK PAIN LIBERATION PODCAST

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.

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

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.

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

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.

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.

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.

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

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

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.

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...
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

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.

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.

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.

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

Taming Chronic Pain with Amy Orr

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]

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

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

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

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.

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

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.

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

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.

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?

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.

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 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

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 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

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]

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.

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 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.

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.

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

SHOW NOTES

Creep and back pain. In the second part of the interview with Dr. Jeremy James, we talk about the biomechanical phenomenon of creep and how it affects the back.

I’ve been training for many years to keep my back healthy. From experience, I know that it’s not a good idea to sit still for too long.

It’s very interesting to learn about the science behind this.

According to Dr. Jeremy, under these circumstances, creep can cause discomfort and also make the back prone to injury:

“After about 20 minutes under a static load, e.g. sitting, the discs and ligaments in your back start to bend”

Excerpts from the show

Aside from the creep and back pain, we cover topics around exercise with back pain as well as long term use of pain relief medication:


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.

Creep and Back Pain

  • Creep is a protective mechanism in your ligaments and discs
  • After about 20 minutes under a static load, e.g. sitting down, the discs and ligaments in your back start to bend
  • The muscles in your back have to take over the job that usually the ligaments will do. The muscles are working overtime and that will cause back pain immediately
  • Long term, since the ligaments are more lax, you are at heightened risk of serious injury; like a disc bulge or herniation
  • If you sit for 30 minutes then run and pick up something heavy; your back is much less protected
On Taking Steps to Prevent Creep
  • Getting up and moving around is optimal
  • If you can’t do that, then even changing the position that you’re sitting in is helpful

Exercises to Avoid with Lower Back Pain

Gym Exercises to Avoid with Lower Back Pain

Dr. Jeremy talks about patients who try to do the right thing by exercising. It goes wrong when they go about it the wrong way.

  • They do what they think is right for their backs. For instance, lots of heavy weights in the gym, or they’re doing 100 situps every day

On the sit-up:

  • Where you are lying on your back and you come up to a full seated position…so your lumbar spine comes off the ground…that is how you would herniate a disc in the lab – repetitive flexion

A crunch is better

  • A crunch – you keep your lumbar spine on the ground
The Best Yoga Exercises for Back Pain
  • Yoga can be fantastic for backs if you learn to only do moves where you’re moving from your hips. And you keep your back relatively still
  • The degree of risk (in Yoga) is higher than doing exercises that are specifically safe for the back

 

How to Exercise with Chronic Back Pain

  • The details do matter – about how you move
  • It is very likely, if you have developed a chronic back problem, that you got there, at least partially, because of the way that you move; and the way that you’ve learned to use, or not use specific muscle groups
  • When you do these exercises that are important for back rehabilitation, it’s really likely that you are going to bring those same bad habits into the back exercises. You have to pay attention to the detail every single time. You can never zone out
  • Take the bird dog for example. Far more often than not, people do this the wrong way when they come into my clinic. Almost always, people will use the upper traps to bring the arm up. You should engage the lats by retracting the shoulder blade towards your waistline
  • Endurance is important because you have to maintain that neutral spine all day long
  • Neutral means the position where the least amount of harmful load is placed through the tissues of your back
  • It’s much more important to train endurance, rather than strength

 

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.

 

Back Pain Medication Side Effects

  • You want to avoid meds if you can. If you take them long enough, there’s almost always some sort of side effect
  • People who are prescribed opioids…if they have a pre-disposition…they do become addicted…it’s a huge problem

The Younger Next Year Back Book Giveaway

I will be running a giveaway next episode with Jeremy.

Check back for a chance to win a copy of The Younger Next Year Back Book – The Whole-Body Plan to Conquer Back Pain Forever by Chris Crowley and Dr Jeremy James

 

The-Younger-Next-Year-Back-Book

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 how to fix a thrown out back; As well as all the other good stuff he shared with us.

Best,

Iain

 

Find more episodes of the Back Pain Liberation Podcast here

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.

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.

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.

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.

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.

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.

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

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...
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.

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.

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

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.

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.

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

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.

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

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

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.

Taming Chronic Pain with Amy Orr

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]

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

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

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.

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 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]

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

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.

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

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

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.

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

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

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?

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.

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.

BPL15: Creep and Back Pain

by | Feb 13, 2019

SHOW NOTES

Creep and back pain. In the second part of the interview with Dr. Jeremy James, we talk about the biomechanical phenomenon of creep and how it affects the back.

I’ve been training for many years to keep my back healthy. From experience, I know that it’s not a good idea to sit still for too long.

It’s very interesting to learn about the science behind this.

According to Dr. Jeremy, under these circumstances, creep can cause discomfort and also make the back prone to injury:

“After about 20 minutes under a static load, e.g. sitting, the discs and ligaments in your back start to bend”

Excerpts from the show

Aside from the creep and back pain, we cover topics around exercise with back pain as well as long term use of pain relief medication:


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.

Creep and Back Pain

  • Creep is a protective mechanism in your ligaments and discs
  • After about 20 minutes under a static load, e.g. sitting down, the discs and ligaments in your back start to bend
  • The muscles in your back have to take over the job that usually the ligaments will do. The muscles are working overtime and that will cause back pain immediately
  • Long term, since the ligaments are more lax, you are at heightened risk of serious injury; like a disc bulge or herniation
  • If you sit for 30 minutes then run and pick up something heavy; your back is much less protected
On Taking Steps to Prevent Creep
  • Getting up and moving around is optimal
  • If you can’t do that, then even changing the position that you’re sitting in is helpful

Exercises to Avoid with Lower Back Pain

Gym Exercises to Avoid with Lower Back Pain

Dr. Jeremy talks about patients who try to do the right thing by exercising. It goes wrong when they go about it the wrong way.

  • They do what they think is right for their backs. For instance, lots of heavy weights in the gym, or they’re doing 100 situps every day

On the sit-up:

  • Where you are lying on your back and you come up to a full seated position…so your lumbar spine comes off the ground…that is how you would herniate a disc in the lab – repetitive flexion

A crunch is better

  • A crunch – you keep your lumbar spine on the ground
The Best Yoga Exercises for Back Pain
  • Yoga can be fantastic for backs if you learn to only do moves where you’re moving from your hips. And you keep your back relatively still
  • The degree of risk (in Yoga) is higher than doing exercises that are specifically safe for the back

 

How to Exercise with Chronic Back Pain

  • The details do matter – about how you move
  • It is very likely, if you have developed a chronic back problem, that you got there, at least partially, because of the way that you move; and the way that you’ve learned to use, or not use specific muscle groups
  • When you do these exercises that are important for back rehabilitation, it’s really likely that you are going to bring those same bad habits into the back exercises. You have to pay attention to the detail every single time. You can never zone out
  • Take the bird dog for example. Far more often than not, people do this the wrong way when they come into my clinic. Almost always, people will use the upper traps to bring the arm up. You should engage the lats by retracting the shoulder blade towards your waistline
  • Endurance is important because you have to maintain that neutral spine all day long
  • Neutral means the position where the least amount of harmful load is placed through the tissues of your back
  • It’s much more important to train endurance, rather than strength

 

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.

 

Back Pain Medication Side Effects

  • You want to avoid meds if you can. If you take them long enough, there’s almost always some sort of side effect
  • People who are prescribed opioids…if they have a pre-disposition…they do become addicted…it’s a huge problem

The Younger Next Year Back Book Giveaway

I will be running a giveaway next episode with Jeremy.

Check back for a chance to win a copy of The Younger Next Year Back Book – The Whole-Body Plan to Conquer Back Pain Forever by Chris Crowley and Dr Jeremy James

 

The-Younger-Next-Year-Back-Book

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 how to fix a thrown out back; As well as all the other good stuff he shared with us.

Best,

Iain

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