Back Pain Coach
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This Unusual 16-Minute, 8-Movement Method… Relieves Years of Upper AND Lower Back Pain, Forcing Your Body to Gently Yet Naturally “Rebalance” Itself In Just ONE SESSION!
SITTING WITH NECK PAIN 😩
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Neck pain while sitting is predominately caused by a postural dysfunction. What this means is your all slumped over and it’s causing the muscles in the back of the neck and upper back to be in pain! 👎🏼
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Look to mobilize the spine into extension, rotation, retraction, and side bending as seen above! ↖️↩️↪️⬅️⤴️
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This will provide some blood flow to the muscles, work on mobility, and fight off that bad posture you have been in all day 🙇🏻♂️
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These can all be performed easily and discreetly while at your desk at work. Set a timer up for every hour or so and practice a few of the above movements ⏱
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BONUS TIP: place a towel under the low back to help keep you spine in better alignment ✅
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Tag a friend who works a desk job 👇🏻👇🏻👇🏻
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03/11/2020
Ankle Recovery Workout
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💥Low Back Mobility Flow💥
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Here’s a mid-week FLOW to save & do frequently🤗
Low back aches, pains & tightness are probably catching up with most of us because & in 2020 🤣🤣 so here’s my gift to you to try and help 💛
Spend 5-10 minutes going through this soothing flow after a long day of school, working at a desk, or lounging on the couch.
Options shown:
🔸lower trunk rotations
🔹internal rotation & adduction rocks
🔸active hamstring stretch/sciatic nerve glide
🔹figure 4 rotations
🔸child’s pose arm reach through
🔹downward dog with active calf stretch
🔸butterfly & long sitting with diaphragm breathing
Know someone that can benefit⁉️
👇Tag them below & help them feel better‼️
17/10/2020
✅🌈Low back pain checklist👉‼️
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With all the extra time sitting at home it's important to ensure you're keeping your body moving and lower back healthy so you can work from home pain-free.
✅I suggest performing 1-2 minute of hip mobility for each hour spent sitting.
✅This includes combining hip mobility and hip strengthening exercises such as glute bridge, hip CARs.
✅4-point hip control is a great exercise to learn how to control the position of you hips and lower back.
✅ Mastering the hip hinge movement  pattern is one of the best things you can do to prevent lower back pain. I recommend working on this position multiple times daily for optimal results. 
💬Questions about back pain?Send us a message or leave a comment below!
🔑 Tag someone who needs to try these!
Much love,
David 💙
. 🇨🇦Canada’s #1 Posture Expert
MODIFYING MOBILITY MOVES!
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We’re showing you some mobility drills along with some modifications you can make if they’re a bit too difficult at the moment.
1️⃣Spiderman lunges are a common mobility drill you see all the time - one way to meet yourself where you’re at is by elevating your hands on a bench/chair/table/etc! Perform 5 each side.
2️⃣90/90 hip switches are a fantastic way to open up the hips - if switching and leaning is a bit too much, you can just hold each position. 8 each side or 30 second holds each side.
3️⃣Squat to Stand is an awesome catch-all drill to warm up your squats. If the overhead reach is a bit too much on your upper back/shoulders, you can just skip that part and still get a ton of hip opening benefits with a squat pry. Additionally, you can raise you heels on some books/plates to help you with your squat depth. Perform 5 reps total.
4️⃣The Cobra to Downward Dog or Divebomber Push-up is actually a pretty tough move from a strength standpoint since you’re really getting at various angles that aren’t normally trained. Meet yourself where you’re at by simply dropping your hips to the floor after the downward dog and then go into your cobra thereafter. Also, feel free to bend your knees as much as needed in order to achieve that downward dog position. Perform 6 reps total.
09/10/2020
‼️🙏🏼HELP YOUR POSTURE!🙏🏼‼️
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spend a lot of time TEXTING? 🤳🏽
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Do you use a computer/tablet daily?🙋🏽♂️
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⭕️A rounded upper back (kyphosis) is extremely common today in our technology era. It is helpful to gain mobility in the mid-upper back (thoracic region) through this stretch right here!⭕️
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As usual, do not continue if this makes your pain worse.❌
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✅The top picture is the starting position. The bottom picture is the actual stretch that should be held for 10 seconds. You are driving force downwards through the elbows. After the 10 second hold, relax, and then repeat 3x.✅ Source: Back Mechanic
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TIGHT HAMSTRINGS ⁉️
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You and almost everyone else on the planet 😂😂😂
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The trouble is most of us are trying to stretch with static stretching like a forward bend. The forward bend targets just as much low back as it does hamstrings. It really isn’t a very effective way to stretch your hamstring 👎🏼
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Try the second option in the video instead. The key is to keep your back flat and hinge at the hips 🔑
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Active stretching in general is a great way to stay mobile without putting too much stress on your tendons or over working parts of your body 🤸🏻♀️
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If you don’t currently have a good active mobility routine, start to add a few things in at a time. You body will thank you 🙏🏻
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Stay healthy my friends 😂😁👏🏻🙌🏻
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07/10/2020
Yoga poses for stiffness and lower back!
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A Few of My FAVORITE T-Spine Mobs! (Share with a Friend!)
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👈 SWIPE LEFT TO SEE THEM!
💥 T-Spine mobility is one of the most common areas I see limited on people, and it's super important to keep mobile with all that sitting we do.
by
03/10/2020
‼️🙏🏼HELP YOUR POSTURE!🙏🏼‼️
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Do you⏩ Follow .breakthrough for daily backpain/sciatica exercises & tips📚
spend a lot of time TEXTING? 🤳🏽
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Do you use a computer/tablet daily?🙋🏽♂️
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⭕️A rounded upper back (kyphosis) is extremely common today in our technology era. It is helpful to gain mobility in the mid-upper back (thoracic region) through this stretch right here!⭕️
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As usual, do not continue if this makes your pain worse.❌
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✅The top picture is the starting position. The bottom picture is the actual stretch that should be held for 10 seconds. You are driving force downwards through the elbows. After the 10 second hold, relax, and then repeat 3x.✅ Source: Back Mechanic
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Struggling with sciatica?? Try this!
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The Piriformis is a small muscle located under the glute max, running diagonally between the lower part of the sacrum and the top of the femur.
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It may be small but it can definitely cause some agro when it becomes tight and inflamed. Due to its proximity to the sciatic nerve, it can lead to a variety of symptoms, ranging from localised ache in the back of the hip to acute sciatica down the leg with pain/pins and needles/numbness!
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Keeping this stretched is vital for good hip and low back mobility too, Win win!
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28/09/2020
💥Too much, Too fast💥
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🗣️ Saw this quote a while back from and in MANY cases (not ALL) it is very true!
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🚨 Before running that half marathon, trying to show your friends you "still got it" on the basketball court, or attempting to test your 1-rep-max in the bench press after just setting foot into the gym for the first time since high school, think about what your body is prepared to handle!
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🛑 This doesn't only apply to relatively sedentary folks or those who DON'T exercise all that often, but also for those who have been training consistently for a while but not in a way that PREPARES them for the DEMANDS of their new activity or sport they just started
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🗝 The key, as always, is to PREPARE the body for the stresses, energy system requirements, and movements that relate to the new activity and to do so in a GRADUAL and PROGRESSIVE manner
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💪🏼 This is what we in the Fitness, Performance, and Rehab industries lovingly refer to as PROGRESSIVE OVERLOAD and the concept of SPECIFICITY (or "SAID" Principle: Specific Adaptation to Imposed Demands)
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🚨 Of course, there are STILL cases where individuals can become injured through circumstances outside of their control (e.g. contact injuries, slipping on a wet spot on the floor, etc). And chronically OVER-training can happen as well
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💥 But, in a large amount of cases, poor PREPARATION and PLANNING leads to doing TOO MUCH, TOO FAST, and the body is not adequately prepared to handle the load(s) required, leading to injury
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💯 This is why being PATIENT and having a solid PLAN in place are vital to improving your STRENGTH and RESILIENCE to injury
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💥 It's not easy, but it will be worth your while!
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by .caleb.burgess
Do You Sit A Lot?
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Make Sure to Add These into Your Day!
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Tag a Friend Who Sits A Lot!
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Sitting Sequences
1️⃣ Cat/Cows
2️⃣ Computer Chair Extensions
3️⃣ Pec Stretch
via
26/09/2020
‼️Did you know this health tip?‼️
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💥 Are sit ups irritating your low back and preventing your recovery? See why!
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❌ Many people with sensitive low back issues might find that trying to strengthen their core with sit ups is not the best idea at this time. It can flare things up and make it worse due to the loaded rounding as you can see with the model!
🔑 Instead during these acute stages, find movements that keep your spine in a neutral position while still challenging the core! This is why dead-bug variations are amongst my favorite because they are still quite challenging while reducing sensitivity in the low back. I hope this visual demonstration helps you see why this may be the case! Now let’s fix your low back!
🙏 Tag a friend that needs this and leave a comment with your thoughts!
Do You Do It Right?
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✅Foam rolling may be the go-to solution for lower back discomfort, but it may actually cause more damage.
🎉Unlike the upper back, the lower back does not have the support of the rib cage and shoulder blades to help disperse the pressure of the foam rolling.
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23/09/2020
💥Rounded Shoulders💥
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❤️ TAG or SHARE this post with someone who needs to see this!
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😱 "Rounded shoulders" posture gets a lot of bad press on the internet, and it's usually explained very poorly
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🔍 Search "Rounded Shoulders" on Google and you'll spend all day scrolling through "Fixes", "Posture Corrections", and endless before and after ✅❌ "comparison" photos
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💯 But here's the deal: Specific postural positions DO NOT DIRECTLY "cause" pain. Nothing DIRECTLY "causes" pain, because pain is COMPLEX and there are ALWAYS multiple factors that influence pain in any ONE person at any ONE time
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🚨 However, staying in ONE position for LONG PERIODS CAN CONTRIBUTE to pain, regardless of the position (even standing/sitting straight up in "perfect" posture!)
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🤔 But because so many people in today's society tend to spend LONG TIMES in a "ROUNDED SHOULDERS" position, hunched over the computer for hours and hours without moving much (if at all), this position has become demonized as a "cause" of dysfunction
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🧐 Let's rethink that...
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⁉️ What if it's okay to hang out in this position, but instead of staying here for hours, we move a bit more throughout the day?
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🤸🏻 Stretch, stand up, walk, move into directions we haven't been moving into as much recently
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⁉️ Did we "fix" anything?
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🤔 Or are we just giving the body more of what it wants? MOVEMENT.
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🤓 I could go deeper into this, but this is Instagram and I'm limited to 2200 characters...and I know you guys like exercises 🤷🏻♂️
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⬆️ So reflect on what I said above, then use these exercises to move into positions and strengthen muscles that you MAY be neglecting in your everyday routine
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🙏🏼 But please, for the love of God, don't ask me how to "fix" your rounded shoulders for good 😖
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❌ That's an outdated narrative that needs to die and lay to rest in the rehab graveyard ☠️
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Follow 👉 for daily pain management advice📚
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Why you are warming up WRONG
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A friend of mine completed my hip opener video the other day prior to squatting and said he had the smoothing day of squats that were totally pain free. That’s when I realized tons of people are warming up completely WRONG!
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So let’s discuss 🧐
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Static vs dynamic: what is it and why is it important... -
Static stretching has its benefits but if your looking to warm up that ain’t it 👎🏼Static stretches are completed with prolonged holds in end range posture to increase tissue extensibility. This is good, but only when used at the right times. Utilizing static hold stretches prior to high output exercises some would argue will actually INCREASE your risk of injury 🤯
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You want to prepare your body for the load it’s about to take on. So if you are starting a work day, going for a walk, cooling down at the gym or want to wake your body up first thing in the morning... static stretches are excellent 👌🏻
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If you are looking to have a high output of energy ( running, jogging, basketball, weightlifting, HIIT, boxing, volleyball, etc) you need to prepare your body with dynamic movements.
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SIDE NOTE 📝: I use the word “warm up” when referring to my dynamic movements before working out. Some people assume because it’s a warm up it should be easy. That is definitely not true! My warm ups kick my ass! If I am not breathing heavy, I didn’t do my warm up right 🗣
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So... what makes up a dynamic movement. Dynamic means you are taking your body THROUGH movements and not holding them within movements for any elongated period of time. Also, I consider dynamic movements ones that include multiple joints at once and require some level of balance and core strength to properly control the movement. -
These movements should start slow and easy and end with a strong challenge, increasing your bodies temperature and blood flow. Thus preparing your body for the exercises you are about to take on 🙌🏻
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Moral of the story : if you are not warming up... start to, and if you are warming up ... do it the right way 👊🏻
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21/09/2020
21/09/2020
📚DID YOU KNOW?
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✅‼️L5-S1 Spinal Decompression Stretch [ELDOA]
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☝️ELDOAs were created by Guy Voyer a French Osteopath and are postural self-normalizing techniques designed for widening the space within a chosen articulation! This is accomplished by creating fascial tension to fix the vertebra below and contraction in extreme range to normalize the vertebra above the targeted disc
Here's how to perform the ELDOA for L5-S1!
1️⃣ Start by bringing your SITS bones (butt bones) onto the wall!
2️⃣ Feet will be hips width apart and rotate your legs, so feet are pointing inwards!
3️⃣ Spread the toes and flex your foot down (so feet will be point in and down)
4️⃣ Tuck your chin and without lifting your head look between your thighs!
🕷I call this next part "Do the Spiderman!"
5️⃣ One arm at a time you're going to push your palms towards the ceiling!
6️⃣ Now, one arm at a time bring your arms overhead, so your biceps are by your ear (maintaining those spiderman fingers)
Nice work getting into this position BUT now we need to actively be pushing our body parts in certain directions! Just read below to see where the line of drive is coming from!
💥 Heels are going ⬆️
💥 Tailbone towards the wall
💥 Low back down to the floor ⬇️
💥 Hands back behind you
🚨 Now hold this position for 1 minute! If you can't, don't worry we can always work our way up to a minute!
Tag someone who needs this ❤️ .
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19/09/2020
🔥𝐀𝐂𝐓𝐈𝐕𝐄 𝐕𝐄𝐑𝐒𝐔𝐒 𝐏𝐀𝐒𝐒𝐈𝐕𝐄 𝐒𝐓𝐑𝐄𝐓𝐂𝐇𝐈𝐍𝐆 𝐅𝐎𝐑 𝐅𝐋𝐄𝐗𝐈𝐁𝐈𝐋𝐈𝐓𝐘🔥
Tag a Friend Who Wants to be More Flexible!
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Terms to Know
1⃣Active Stretching
Stretching without using an external force. You are actively contracting a muscle group to get a stretch on the opposing muscle group. Hence the word “active.”
Example: While standing, raising your leg up with knee straight to stretch the hamstrings.
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2⃣Passive Stretching (AKA Static Stretching)
Using an external force to assist you in the stretch. The external force can be gravity, a strap, a stretching device, or a friend.
Example: While standing, hinge forward at the hip to stretch the hamstrings.
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3⃣Passive Insufficiency
Muscle cannot lengthen anymore.
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📍Research
1⃣In a study comparing the two types of stretching, the active stretching technique produced the greater gain in active knee extension ROM, which was almost completely maintained 4 weeks after the end of the training, whereas the passive technique completely lost the gain.
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2⃣In another study, they found that the active stretching technique was more time efficient compared with Passive stretching and it needed a lower compliance to produce effects on flexibility.
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3⃣In a 12-week active stretching program, they found that hip flexion improved with passive stretching when performed 3 days per week with a stretch daily dose of 180 s in both populations (normal and limited hamstring flexibility).
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💡It’s worth noting that active stretching can be limited by strength. For example, if you are laying on your back trying to raise you leg up as high as you can, and the hamstrings don’t feel like they are limiting you, the hip flexor just may not be strong enough to get you through the range of motion. So strengthening the hip flexor would help increase range.
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💥 Are sit ups irritating your low back and preventing your recovery? See why!
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🔔Turn on post notifications so you never miss a post!.
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❌ Many people with sensitive low back issues might find that trying to strengthen their core with sit ups is not the best idea at this time. It can flare things up and make it worse due to the loaded rounding as you can see with the model!
🔑 Instead during these acute stages, find movements that keep your spine in a neutral position while still challenging the core! This is why dead-bug variations are amongst my favorite because they are still quite challenging while reducing sensitivity in the low back. I hope this visual demonstration helps you see why this may be the case! Now let’s fix your low back!
🙏 Tag a friend that needs this and leave a comment with your thoughts!
Can You Do This Stretch?
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credit stopbackpain
16/09/2020
he pose is especially recommended to those spending long periods of time standing up, allows the spine to take a break from against gravity. · Come onto your hands and knees. Make sure your knees are under your hips and your wrists under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. · As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow. With an exhale, round your spine up to the ceiling, pulling your abs toward your spine, and simultaneously tuck your tailbone and chin in. This part is known as Cat.
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Continue flowing back and forth from Cat to Cow, breathing deeply so as not to rush each movement. Repeat for a minute or so. This is very good fundamental practice before trekking.
Benefits of Cat-Cow:
Improves posture and balance
Strengthens and stretches the spine and neck
Stretches the hips, abdomen and back
Increases coordination
Massages and stimulates organs in the belly, like the kidneys and adrenal glands
Creates emotional balance
Relieves stress and calms the mind
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🔥Daily Mobility Routine🔥
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⬅️Swipe, Save, and Try!
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3️⃣0️⃣ Seconds each👇🏼
▪️Lizard
▪️Crooked Monkey
▪️Rabbit
▪️Quad Stretch
▪️Pigeon
▪️Half Happy Baby
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I’m not a yoga instructor, my form isn’t perfect but these are some of my favorite poses that have helped me with my mobility.
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No matter what you’re into, bodybuilding, CrossFit, powerlifting. Mobility work is what’s going to help you continue doing what you love.
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14/09/2020
Sleep regularly and better
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Now have a deep and relaxed sleep 💤😴
Do not forget to save it for later and tag someone who need this.🙌
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Videos (show all)
![✅‼️L5-S1 Spinal Decompression Stretch [ELDOA].Follow us for daily injury prevention/rehab tips & education 📚..☝️ELDOAs w...](https://img2.findglocal.com/v/893/888/161455078938888.jpg)
