Tag Archives: abdominal training

Turn the pain into science

So, you have tweaked you back again!  Now your whole day consist’s of finding positions of comfort and seeing what moves hurt.

Don’t think of this as suffering,  Think of this an an experiment. Of course you are the only participant so no drug company can use your results, ( without re validating them) but, its interesting science nevertheless.

if you have been reading this blog you will have had several bracing strategies discussed. You probably ignored them or just skim read them.

Now its time to experiment. Does bracing your abs stop the pain: is sucking you abs in or pushing them out pain relieving. If so, how much in and how much out. Is it mild engagement or hard engagement ? Experiment with the anti shrug. Does pulling your shoulders down help?

Now, if possible get up and walk, swing your arms.

Move.

Does that help?

Do you find that if you lie down or lean against something it helps, but its a bit of a pig to get moving again?

What back movements hurt or help: does moving into flexion hurt, or extension? Can you find a neutral spine? does it help.

Now pay attention to your bum. Does one cheek hurt more than the other. Does it feel dull?   Is one leg sore compared with the other

What movements create pain. if theses are limb movements can you reduce the pain by  bracing your abs more, because, if you can, you could well have discovered, that for example, every time you move your leg, you actually move your back too! Thats a lot of work for your poor back.

Observe, experiment, record.Learn.

Unless your doctor has diagnosed “cancer of the back”, the chances are that the  LBP you suffer from is what 98% of others suffer from. You can fix it!

As always if you cannot find a  position of ease  check out  RED FLAGS , so see your doctor who may want to screen you for other possibilities. but if you simply have LBP, start to sort the issues.

Experiment with Bracing?

One of the biggest confusions in “back pain” is the role of  abdominal muscles.

For years hard working doctors and researchers have attempted to assess the role and value and ideal type of abdominal engagement and training methodology. At the same time fraudsters and  charlatans have always sought to promote  and mystify the actions of an obscure muscle

There are 3 things you can do with your abs if you are standing up in a neutral position ( we need to talk about this concept too!)

1) You  can suck them in
2) You can “tighten” them where they are
3) You can “bear out”

Ill discuss these ideas in painful depth else where.