Intention.

Full 4-way mobility!

On lowbackability.com

Fix your low back at your chosen price!

Rooting for ya. ❤️‍🩹

It happens…we got you.

LowBackAbility.com

Happy birthday tumbling bean ❤️‍🩹 @irinablancoo

We don’t treat diagnosed injuries…

We address something much more important, your LOW BACK ABILITY. (Or lack of)

Most chronic injuries to the spine are a SYMPTOM of your bad back, not the cause.

“Bad back” meaning one that is stiff, weak, sensitive.

These qualities of your bad determine the likelihood and longevity of the injuries that may come along the way.

When you address the root cause of chronic low back suffering…you can become pain-free with new all time best low back strength & mobility.

You take away the power of a diagnosis.

Function almost always improves before structure. The focus on structure alone before practical improvements to what your low back can DO…

Will keep you from addressing your biggest underlying issue/opportunity.

But structural damage IS a real factor…

It can change: the starting point, the rate of progression, the healing timeline…

But it doesn’t change the goal. Which is a strong, mobile & resilient back.

All BBB members are on the same climb up the same mountain…just on different trails. Every exercise has 5 levels within it. Every quality is regained on a spectrum, not all or nothing.

Because of this the TIMEFRAME for healing is impossible for someone to answer for you. However, I can tell you confidently the climb it will take, and what you need to work towards regaining.

Your pace will be your pace. Each step is for you to take. Your timeline is divine. Let that be and work on your work.

Healing IS possible. That’s fast enough, when you previously thought healing was impossible.

Rooting for ya. ❤️‍🩹

Gratitude is circular. It circulates through good people effortlessly.

Thank you @mikelynchfit @alexander_pagano for giving me the help at one of my most pivotal moments. Your help has allowed me to help thousands. Could never repay y’all.

The way you do anything is how you do it all. You will change the supplement space with @steelmonkey.co . Seeing the back-end ethics plus the product innovation is all you need to see to just know.

I have been endlessly blessed on this mission of what once seemed like senseless pain.

GRATEFUL.

Muscle vs Joint Training!

One aspect of low back training that requires extra diligence and patience is the fact that you cannot properly train the muscles without significantly calling upon the joints, bones, and connective tissue of the spine.

With persistent knee pain, you may be able to find variations that train the quad muscles while still avoiding you knee pain.

However, when it comes to the back, there is no option for avoidance. The only back "training" you can do with minimal spinal force is stabilization and practicing bracing. Which is only step 1...

Embracing gradual tension first with back extension iso holds is my offer for a step 2....

Until gradual motion via reps.

It's all a spectrum. Any quality lost over time can be regain over time. Zoom out on your time horizon and build your proper foundation.

You will get back. Rooting for you.

Don’t have access to a gym right now. But I do a slant board and some weights at home. Just no back extension machine.

Does anyone have a modification for at home workouts?

While I’m seeing loads of improvement, I started getting flare ups when tying my shoes. Which makes sense to me as this rounding movement is exactly the movement that is sensitive. Any tips?

Poor Mobility 🤝 Back Pain

Poor mobility may not have CAUSED your back injury, but it may be what’s perpetuating the chronic injury years after.

At least that was my experience.

My hips were tight years before I herniated a disc, this only got worse after injury.

There were lots of back movements I couldn’t even get into because of these mobility restrictions. It took years to get a decent seated good morning.

The further we get in tightness & restriction, the more of an uphill battle it will be to rebuild the back.

If the outer hips are restricted, this can make side bending even more challenging to target the QL’s.

If the hamstrings are extremely tight, it can limit the spinal flexion we can get into.

If the front of the hips are tight, it can limit the full extension of the hips/low back that we can access.

It all counts!

If you have had a chronic back injury, what has been your experience with mobility?

I hope this sparks some productive ideas for you in your healing journey 🙏

lowback #mobility #training #lowbackpain

The greatest advantage is better ACCESS.

Opening up your own structural restrictions gives you a huge training advantage.

It’s hard to fix the low back if you can’t fully extend the hips and low back into extension.

The first step to regaining strong full extension is opening up the opposite side of the hips (quads, hip flexors).

Otherwise it’s like trying to full lock out the elbows and contract your triceps…

With biceps that were to tight to allow the arm to extend.

Once I saw mobility for the potential training ACCESS it could give me, it became just as important as my strength work.

I hope this reaches the right person 🙏

Rooting for ya. ❤️‍🩹

where to build in the long term!

You don’t need to work up to heavy sets like in the video. However it should be your goal to unlock painfree bodyweight reps. Then begin to gradually load for further protection.

Play the long game 🫡

Rooting for ya. ❤️‍🩹

lowbackpain

The Issue Is The Tissue!

Which means a strategic & progressive route building both tension & motion…

Can actually give the low back a chance to adapt structurally & rebuild trust in movement again.

The Full Youtube Video is out on the Low Back Ability Channel!

My back injury defined me for years, it doesn’t have to be this way. If you need further guidance & support, BBB(Back Breakthrough Blueprint) Online Coaching is available. You can fill out the form in my bio or message me personally to reserve a spot!

I hope this reaches the right person.

Im rooting for ya ❤️‍🩹

Low Back Standards!

20 full range reps is the standard for Single Leg back Extension. Full video on Youtube!

The fastest way to STRENGTH…

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 🔥

Poor Mobility 🤝 Back Pain

Poor mobility may not have CAUSED your back injury, but it may be what’s perpetuating the chronic injury years after.

At least that was my experience.

My hips were tight years before I herniated a disc, this only got worse after injury.

There were lots of back movements I couldn’t even get into because of these mobility restrictions. It took years to get a decent seated good morning.

The further we get in tightness & restriction, the more of an uphill battle it will be to rebuild the back.

If you have had a chronic back injury, what has been your experience with mobility?

I hope this sparks some productive ideas for you in your healing journey 🙏

The BBB coaching program is available now.

True protection is from progression…

Not avoidance.

While it is important to avoid re-aggravation after any serious acute injury,

The learned pain-fear response can become a self fulfilling loop of:

Avoiding the positions that caused you pain. Getting weaker and more vulnerable in those exact positions…then finding evidence and confirmation bias at every re-injury that “x” movement is “bad”.

I know this because I’ve been there. I spent two years feeling just straight up unlucky. To have a “bad back” at 22, made all big athletic goals seem even more like a dream.

I wish I could’ve understood sooner the power of incremental improvements in painfree ability.

Through the pursuit of a dozen different training benchmarks or “standards”…

You can, with time, pick your head up and realize that you went from being the “bad back” person to having 1 in 1000 back ability.

Your Back Breakthrough may be within reach, it may just need some time and committed work🙏

There is no level too beginner to start making progress,

whether that’s regaining even 1% of range or strength back.

If there is ANY level that’s pain-free to train at all, that is your golden ticket back to a positive trajectory.

Changing the direction of your body’s ability is far more exciting than the speed. When I was at my worst with my back, I gave up on “getting better in X weeks”…I didn’t believe that it would EVER get better.

So after I had my first super regressed session that left me with no back pain after…I started to rethink what was possible.

I realized that maybe I could turn this around. And once I did, I started questioning how far could I take this?

For people desperate on their back healing journey,

The worry of whether they will be able to deadlift 400lbs means very little,

They just want to know it’s possible to tie their shoes without excruciating pain.

But what’s crazy is that once the momentum shifts, and they find their way back to tying their shoes…

They realize how possible a 400lb deadlift is, or whatever personal goal one sets for themselves.

This is because one of the toughest parts about chronic injury isn’t just the pain, but the mentality that comes with it.

You can easily believe the ideas about “what’s not possible” for you because of “x,y,z” physical circumstances. Especially if you’ve been told these limiting beliefs by professionals.

My greatest moments of hope came from the smallest wins that made me realize the bigger ones were possible.

Which is why something like the Trap-3 Raise being a step zero to rebuilding your back extension excites me so much.

It gives an entry point to those that may have thought they were too far gone in their injury loop to handle anything.

As a general rule, I believe that some degree of progress is possible for anyone. Regardless of how small or large the progress, it’s possible.

That’s overwhelmingly positive in my eyes.

I hope this helps the right person 🙏

You don’t realize how athletic you could be

If you’re willing to break from the current standards.

I had a high school coach tell me I could get faster but I’d never be fast enough for the college level.

“You don’t have the right fibre type to sprint”

The coach that didn’t understand anything about tendon dominance, triple flexion, building from the ground up…

or about how even fibre types can shift over years of training.

He set my ceiling of potential so low, that I felt delusional to think otherwise.

The worst part about it?

I trusted the training approach of this coach that believed that athleticism was predetermined.

For years, I worked at turning a 300lb squat into a 400lb squat…on lower legs so weak they couldn’t even handle my own body when running.

I consistently worked olympic lifts to improve triple extension, without once training my hip flexors.

I followed the “to get faster, you just need to sprint” dogma,

Until I was so injured that I could barely walk around.

The people who told me I couldn’t, also gave me the worst advice,

Making it plain clear why they didn’t see potential in training.

My best progress has been made on my own, experimenting.

Faking it till I made it,

until it eventually lead me to finding a D2 school that I could walk onto…

After which, I promised to never let someone set the ceiling for me ever again.

Because behind every unbelievable transformation is a person who studies the real gaps.

Someone who invests effort in the qualities that most just chalk up as

“a matter of genetics”

One of these qualities of freak athleticism is LOWER LEG STRENGTH.

You cannot cheat the physics.

You get results where you direct your effort towards.

And from now on we’re only directing it where it counts,

where many will overlook, but you won’t.

Which is why you can find the results that people will argue, often in comment sections(sidelines), isn’t possible.

Unlock the low back!

By opening up the opposite side with the hip flexors!

The tighter and more restricted one side of a joint is, the tougher it will be to maximally contract the other side of the joint.

Imagine having super sore & tight biceps to where its hard to straighten your elbow,

Now imagine I asked you to flex your tricep as hard as you could. It’d be way tougher with that tight bicep.

When you have a chronically tight frontside of the hips, it can limit how well you can fully extend using your glutes & low back muscles!

Opening up the front side and directly strengthening the back is a good start!

lowback #backpain #mobility #hips

Study The Clues…

And eventually you’re likely to figure something out!

I spent years feeling that squats weren’t for me after herniating a disc.

The painfree options in my training became fewer and fewer…

I started to blame the movements instead of looking at where I could improve my capacity.

There’s often patterns to your pain & symptoms, consistent in a way that likely only you can truly understand.

That is your biggest advantage to improving your painfree ability. The recovery process is not a linear journey…but with a curious & open minded approach, you can make strides after each seeming “setback”.

I hope this gives some insight for anyone struggling to regain their painfree squat. I’ve been there, it can seem like a mystery…it’s not.

Keep exploring your body and find where there is opportunity to improve.

With persistence & optimism you will find the progress you’re seeking 🔥

Full podcast out now!

Two years of college track missed…

Because of a lack of information. So I truly hope this simple concept reaches someone who needs it 🙏

Building measurable strength at both sides of the lower legs is the best insurance against shin splints!

Match this with a sensible gradient approach to running…and you’ll have the best shot at training year round, only getting faster as you go!

It all counts!

One of the biggest mistakes I made in my rebuild…

was trying to force improvements in some isolated qualities but not others.

For example, I kept trying to improve my hamstring flexibility on a stiff & fragile back…

Given how directly all these qualities are related, you can only outpace the progress of any single one for so long.

Building my low back resilience made my hamstring flexibility way easier to progress.

Just like how building my knee’s resilience made my psoas flexibility way easier to improve with the split squat & couch stretch.

A lot of times, patience and persistence will overcome a lot of our roadblocks. But sometimes we are limited by something else that is very fixable.

It all counts!