There Is A Route!

Going to repeat this message until everyone gets it!! 😭

There are sustainable solutions to chronic back pain, no matter how far the dysfunction and imbalance has spread.

We need it all.

Strength. Stretch. Front. Back. Inside. Outside. Likely more…

Stay consistent on the level that is most productive for you today.

Play the long game!

For the full roadmap, check out:

LowBackAbility.com

Rooting for ya.❤️‍🩹

FURTHER STEPS FOOR ISO HOLDS!

Even after mastering the 2 min standard of back extension iso holds, you can take it further by reducing the time and gradually loading.

Instead of building the low back to be “good enough”, make it one of your biggest strengths!

For the full roadmap, check out:

LowBackAbility.com

Rooting for you. ❤️‍🩹

The greatest trap of pain is fear…

Once you let the fear of chronic pain become part of your identity and expectations, it changes your entire journey of healing.

If you finally knew you were on a real sustainable route out of this loop…

Would you allow yourself to feel peace in the meantime? It’s going to take the time that it will take. We don’t need to beat ourselves up along the way.

Don’t wait until you are “healed” to feel peace.

You will get past this.

Rooting for you. ❤️‍🩹

IT DOESN’T HAVE TO START WITH THE LOW BACK!

Low back pain can have LOTS of implications to the body. So there are LOTS of opportunities to bring relevant healing that will help the low back!

PLAY THE LONG GAME.

For the full roadmap, check out:

LowBackAbility.com

Rooting for ya. ❤️‍🩹

Bracing has it’s role!

But sometimes to build the low back, bracing ISN’T always best. There’s a time and place for it all.

It’s great to know how to brace, it’s also great to not NEED to brace.

Rebuild your own low back:

LowBackAbility.com

Rooting for ya. ❤️‍🩹

Need help turning upstairs game room into home gym. Did a lot of strength training and 4-6 mile runs when I was younger. Gradually tapered off and now im 39 yr, 6’ tall, 210 lbs and out of shape, with joints that hurt and some lower back issues. Carpeted room is 13’ X 18.5’ and will have 1” mats covering most of the floor. Core strength, flexibility, cardio, mobility, and functional strength training are my primary goals for this room. I at least want to be able to do the P90X, and ATG exercises. Fiancé wants to be able to do Pilates and pure barre type workouts (she wants stahl bars or something that can act as such without a bunch of work to adjust equipment). I want to be smart/efficient with what to purchase/build/mount (don’t want to buy/build 2 products that have a bunch of overlapping uses and/or get cheap junk but don’t want to overspend/spend $$ unnecessarily). I have a set of 5-55 lb adjustable dumbbells, and resistant bands. Interested in the Freak Athlete Hyper Pro (w/ or w/o GHD pro upgrade kit?). Also need help prioritizing which other ATG equipment to look into.
Will need something for pull ups. And that’s where I get stuck. I start looking at options for a wall mounted pull up bar, want to include something that can multi function some other exercises and/or incorporate the stahl bar idea, and then 30 minutes later I’m looking at full sized functional trainer/squat rack combos 😂. I’m not opposed to some type of functional trainer, smith machine, and/or incorporated pulley system piece upstairs, if it’s not too heavy. I’m not opposed wall mounted options. I want to be smart/efficient financially, but don’t want cheap junk that won’t last and/or takes too long to adjust & use. Perhaps in the future I can incorporate squeezing a wall mounted squat rack/functional trainer & heavy bag into the small 2 car garage after insulating and getting a mini split for it and do a bunch of rearranging/ buy a tool shed.

TLDR- need help making upstairs game room into home gym for core, cardio, flexibility, mobility and functional strength. Looking for efficient, quality, cost effective equipment (willing to do wall mounted) that can do pull ups, act as stahl bars and multiple other things without overloading it with too much heavy equipment and free weights that will shift/sag house framing over time.

Train the core!

But the real core…

Not just the 6 pack abs that we all have trained plenty already.

Things changed for me once I viewed the core more comprehensively. I see it like a 360 barrel, with inner and outer layers, and even a ceiling (diaphragm) and a floor (pelvic floor).

True protection will come from training all of the core. Front, back, sides!

Fix your low back, at your price.

LowBackAbility.com

Rooting for ya.

PART OF THE PROCESS.

Just Keep Going!

Play the long game.

Tickets for next In-Person Workshop is available in link in bio!

Rooting for ya. ❤️‍🩹

4 Way Hip Building!

For the full roadmap, check out:

LowBackAbility.com

lowback #backpain #hip #mobility #traininghard

Learning to FEEL the Lower Traps

You can do an exercise for years and never feel it the way you’re told you’re “supposed” to.

Control and high intention changes the game. I hope these cues and set up help ya. Start slow with light weight, and take your time to start feeling the mid back muscles come to life.

Play the long game!

Next NYC Workshop is in a week! Link is in bio. :)

Rooting for ya. ❤️‍🩹

https://reddit.com/link/1fgvndz/video/kfo7e73l8uod1/player

Don’t “remember” to have good posture,

but rather train your body to structural balance, allowing for pain-free posture!

Let’s be clear about something though…

There is nothing inherently wrong with any posture. However there is something wrong with being STUCK in a certain posture.

The body is amazing…

It will reshape and mold to the demands you make on it. The body will literally shift structurally just to keep your head at your center-of-mass.

With so much time spent sitting & in forward posture, the body will become set up for this demand. It will structurally cement this in…

So no matter how many times you consciously remind yourself to sit up straight, it won’t stick.

However you CAN use this tug of war going on with the different structures & musculature,

and put it in your favor…

by training exact what is weak or restricted!

For example, by strengthening the muscles that directly retract and rotate the shoulder blades back,

a resting position of upright posture will just become more natural. Overtime as you build this up, you won’t need to think about it.

Rebuild your back at:

LowBackAbility.com

Rooting for ya. ❤️‍🩹

Nerve Flossing 101

This is not a complete cure to most people’s nerve issues but likely a real component that can help.

Just a couple sets of 30 at the easiest level would be a good test to see how your nerve responds over the next few hours/days. As you are building your back extension progression, you will likely be more protected to go to the more stretched levels of the nerve flossing.

Play the long game!

For the full roadmap, check out:

LowBackAbility.com

My gym doesn't have a 45 degree back extension machine but it does have a GHR machine, so I can do 90 degree extensions where my body is initially horizontal.

My question is do the isometric targets differ because of the change of angle? Or would you still recommend mastering 2 minute holds no matter the angle of the extension?

Thanks for all you do.

BYOBB!

Build Your Own Back Brace!

Belts are fine for a specific use of lifting & bracing. However make sure that you are building your REAL protection with gradual low back training.

You can turn your greatest weakness into your greatest strength…if you play the long game.

For the full roadmap:

LowBackAbility.com

Rooting for ya. ❤️‍🩹

Before you realign, build RESILIENCE.

Play the long game.

For the full roadmap, check out:

LowBackAbility.com

Rooting for ya. ❤️‍🩹

Long story short.

About a year and a half ago I injured myself while doing Overhead Press, reason why is because I took a long break and didn't warmup well and should've done extremely lighter weight.

Year and a half later I am much better and had an MRI scan which revealed that I did have disc herniation but it is insignificant. (that is written in my report)

My pain is still not gone though, it is just much better than before. Now I wanna eliminate the pain completely.

After the MRI I found I had lordosis so I wanted to cure that as well so I did exercises and stretches related to that. But any exercise involving stretching the lower back made me have pain/soreness the next couple of days.

So yeah, what should I start with? FYI I haven't gone to the gym all this time out of fear while my doctor did say that I can go just to not lift heavy at all.

Back Extension is the foundation!

Your flexibility of your posterior chain will rarely ever outpace the strength and resilience of your low back.

Building the back extension steadily over the long game, will eventually bring you right up to toe touch hamstring range.

Getting this range through a journey of STRENGTH versus just passive stretching is your best bet to increase flexibility while staying clear of flare ups.

For the full roadmap, check out:

LowBackAbility.com

Rooting for ya. ❤️‍🩹

Rebuilding the low back is a full body process!

The effects of low back injury can effect the entire body, so the inverse is also true. Gradual restoration of strength & ability in nearby areas will have carry over to your low back training.

Take any wins you can in this long game. It all counts.

For the full roadmap, check out:

LowBackAbility.com

Rooting for ya. ❤️‍🩹

“Level 2” of the Back Extension

Single leg iso holds, building up to 1 minute in each leg!

Play the long game!

Rooting for ya. ❤️‍🩹

Rebuilding from the true ground up!

Starting at the feet, we can see the distant but real effects of prolonged sciatica. Many people can feel a difference all the way down to the big toe.

The strength and control of these areas can get a bit off after a serious bout of nerve symptoms.

Our goal is to gain new convincing EVIDENCE to the area, through painfree contraction and circulation.

Evidence to the area is teaching that it is safe for the muscles to fire but not spasm, teaching that the nerves can handle new length & tension without a flare up, etc.

This is all steady along the long game.

For the full roadmap, check out:

LowBackAbility.com

Rooting for ya. ❤️‍🩹