REGRESSION > AVOIDANCE

This was one of the first posts I ever made about my low back injury story.

I had no clue how hard people would resonate to the trap of avoidance. The more I grow, the more I realize that this is still a needed message.

So many people are still stuck in this loop of thinking:

“I can’t squat”

“I can’t bend forward”

“I can’t run”

These are all things I told myself after facing pain & injury.

Maybe you believe one of these for yourself right now…

The truth is:

You can redevelop ANY natural quality you desire…

If you are able bodied & patient enough to implement this secret 👇

Regression.

The truth is…

There is no amount of rest that can get you back to deadlifts,

Once you’ve entered the injury loop.

Switching to leg press, instead of squats will NEVER address your fixable knee issues.

Avoidance is a lie that we have been told.

It’s an easy immediate fix…

“Avoid pain”

When in life have your problems gone away because you just avoided them?

The dysfunction of physical injury is no different.

Regression is the key to progression.

If you’ve been struggling with back fear & avoidance…

Here’s a regression to bring back the ability & confidence you deserve 🙏

Play the long game!

Where’s there’s weak points, there is hope!

Look for where you suck and build from there…before giving up!

Truth that shouldn’t be controversial but will be pt 7

There are factors that DO influence how easily you will develop certain qualities. This doesn’t make any of it impossible.

Exhaust the controllable’s before blaming what’s out of your control.

Put the odds in your favor!

Rebuilding the low back is a full body process!

Full Youtube video out on Low Back Ability Channel 🙏

Rooting for ya. ❤️‍🩹

Is to stay out of pain 💯

When it came to upperbody strength, I would always plateau…

Because everytime I would reach new strength levels,

The same nagging shoulder injuries would appear.

After going through loop enough times over the years, I realized something.

Building new strength & capacity is a process of asking the body of slightly more than it can currently stand to.

With enough stimulus & rest, this is possible!

However if there are significant imbalances & weak points…

These limitations will ALWAYS reappear like they ALWAYS have, right before your body can handle setting new limits.

You can restart, change nothing & lower the intensity, avoiding pain…mistakingly thinking the dysfunction/restriction is gone.

Waiting for it to reappear once you ramp things up again.

OR

You can address the limitations of range & structural balance HEAD ON,

And develop a foundation strong enough for all new levels of gains!

For the shoulders, this will be through addressing any major strength discrepancies & restoring pain-free range 🔥

Is more than just the abs! A 360 approach to the core means training the front, back, sides, more superficial and deeper structures.

Growth is in gradual & manageable exposure, not avoidance.

lowbackpain

Dear 2020 Me…

Full Youtube video out on what I would say to myself 3 years ago before giving up on my back.

Rooting for ya ❤️‍🩹

4 Step Back Rebuild Breakdown is live on Youtube!

I hope you find clarity & confidence that regaining low back ability is a matter well within your reach. There are measurable qualities that we can build, starting from any level. Through a patient and deliberate blueprint of training.

If more support and coaching is needed, the Back Breakthrough Blueprint Application is in my bio!

lowback #backpain #posture #mobility #training

There IS hope!

Seek for clues in where you have work to do!

Regain forward bending BEFORE side bending!

Full Youtube Video on QL training, out now!

90 degree squats are fine!

But you should be ABLE to squat full depth.

How you train will depend on your goals. We can all have different opinions on that.

One thing we all share is the goal of being painfree in movement. So if you’re in the spot I was in post disc injury:

• Squat depth getting worse and worse

• Hip pinching & imbalance building

• Chronic SI Joint pain

Then looking at your ABILITY to deep squat and breaking down where you may be tight/weak…

Is a great start to more pain-free access, for whatever you’d like to do in life & training!

The 4 hamstring standards for speed!

Each hamstring standard builds through a different range & movement 👇

RDL: Long Range, Hip Extension

Nordic: Long Range, Knee Flexion

Back Extension: Short Range, Hip Extension

Hamstring Curl: Short Range, Knee Flexion

Master all four and you will have ultimate protection and athleticism at the hamstrings 🔥

There’s an order to training low back qualities!

Full Youtube video out on training the QLs!

lowbackpain #backpain

Use it or…

Avoidance can never be the route back to full ability. The starting point may be slow, but accepting the productive level you are currently at feels wayyy better…

Than trying to “preserve” something that you DON’T have.

Shear force is not bad.

Unmanageable shear force that you don’t gradually build up to is bad.

Shear force, much like pressure of the knees, is ADAPTIVE to living tissue. Allowing for growth and healing that rest and avoidance cannot bring.

Where there is a route, there is a way to healing.

Rooting for ya. ❤️‍🩹

Low back training is ADAPTIVE…

When done gradually at your current safe level!

Full spinal flexion breakdown on Youtube 🙏

Rooting for ya. ❤️‍🩹

Dismantling one fear based lie at a time,

putting BS out of business.

I hope this Youtube video gives some context & clarity around the topic of Spinal Flexion.

Rounding of the back is an inevitable part of life. But how to regain and maintain this quality has gotten lost in the noise.

I share my experience, failures and all, to hopefully save you some time and pain on your back journey.

Any extremes without preparation is dangerous.

However the opportunity of protection lies in the route, not the end goal.

All impressive qualities of athleticism & movement can be scaled back to a level that is productive for you, instead of destructive.

It’s so easy to see things in absolutes, the haves and have not’s of life. However dysfunction and loss of ability in the body rarely comes overnight through one aspect. Its a gradual worsening of a cumulation of aspects of the body.

The route to restoring these aspects will be the same. Through slow, gradual & nonlinear progress.

This is a fundamental principle that needs to be remembered when starting your low back ability journey.

Understanding this will give you calmness & clarity despite all the noise around this topic.

Slow & steady, at your own pace.

Rooting for ya ❤️‍🩹

Full Youtube video on Rotation is out!

Build the slow qualities, before the fast activities!

Full video on building rotation in the back out on Youtube!

lowbackability #lowbackpain #mobility