January 23, 2020
Low Back Pain Prevention Through Spine Safety

Low Back Pain Prevention Through Spine Safety


If you suffer from back pain or know anyone
that does, then this video is a must watch. I am going to be covering the fundamentals
of the spine and giving you three key rules to keep in mind whenever you’re exercising
to keep your spine safe and most importantly to preserve your spine for the future. Be sure to watch til the end. Hi, everybody, and welcome back. Today I want to focus on a topic that is very
near and dear to my heart, and this is the topic of spine safety. Let’s start with some fundamentals and basics. Let’s look at the spine. We have the cervical spine, thoracic, the
lumbar, and going down into the sacrum and the tailbone. What you will notice is that there are some
naturally occurring curves in the spine, in the cervical going in, the thoracic coming
out, the lumbar coming in a little bit and coming back up slightly with your sacrum,
and then your tailbone tucking in. The spine was designed specifically with those
curves so that it can bear load appropriately, but our day-to-day habits, bad postures, bad
exercising habits have compromised those curves. When those curves are compromised, it can
manifest as back pain, muscular tension, pain down different nerves like your sciatic nerve
and so on. So, if you are somebody that suffers from
any kind of back pain or discomfort, this video is for you. When I first started learning yoga and Pilates,
we were taught to move and mobilize the spine in all sorts of directions, because flexibility
and mobility in the spine is good for you. But maybe, I don’t know, five years ago or
so, I came across a phenomenal teacher by the name of Rebecca Leone who took the teachings
of Dr. Stuart McGill … Dr. Stuart McGill is one of the primary researchers, scientists,
and experts on backs in general, back issues. Top athletes go to him to rehabilitate their
backs when no one else can do anything. So, in his teachings, the fundamental principle
is you need to think about stabilizing the spine. Then you’re like, “Okay, well, but why are
all these other disciplines teaching us to move it in all sorts of directions?” But if you think about nothing else, think
about this. What is one of the fundamental purposes of
your spine? It is to protect your spinal cord. Knowing that fact alone, would you want to
compromise the integrity of that spine in any way and twist and load it in all sorts
of different positions? I know I wouldn’t. What do you need to do instead? I want you to think about the dynamics, and
I want you to just look at this video here while we talk about what happens when you
flex the spine. When you flex the spine, what ends up happening
is that the front of the discs … So, in between your vertabraes, you have these gel-like
nucleuses and discs that absorb shock and kind of help distribute any load through the
system appropriately. When you are forward bending, you pinch the
front end of the discs, and that sorts to bulge on the back end, as you can see in this
video. Now, one time doing that, nothing happens. Two times doing that, nothing happens. It’s thinking about … You take a metal rod,
and you start just bending it, up and down, up and down, up and down. Okay? It starts to compromise the integrity of that
structure. So, those collagen fibers that make up those
discs start to get compromised over time. Then it’s just a matter of when and what is
going to be the last straw that is going to cause a more significant issue like a disc
bulge or a herniation or something like that. All right? Kind of like the icing on the cake or the
straw that broke the camel’s back. We don’t know for each individual when that’s
going to happen. No one can predict it, but the point is it’s
continuously doing that, and at some point it will happen. So, that’s flexion, but then think about extreme
extension, which is not uncommon in yoga, not uncommon in Pilates. What happens on the reverse side? On the back end, we have the spinous processes,
and these bones are all clicking and clonking into each other and rubbing. That is also compromising that structure,
and we’re pinching on the other end of the disc. So, any of those extreme movements is messing
with that integrity of the spine and your curves. As a rule of thumb, in my classes, we always
try to respect as much as possible a neutral spine. I will post more videos specifically on how
to find your neutral spine and what that is, but also any position that is significantly
compromising your curves, you need to think about and reconsider, especially if you’re
somebody who has pain and has back issues. Next two rules is, if your spine is under
load, you need to minimize the movement in your spine. Okay? Second rule, if your spine is unloaded, then
you have more opportunities to create more mobility in the spine. Again, like I said, and I promise there will
be more videos talking specifically about that, but any of my classes that are on here
already will follow these to a T. All right? Hope you found this helpful. I hope you will think about your spine a little
bit differently. I look forward to catching you here again. Talk to you next time. Bye bye.

1 thought on “Low Back Pain Prevention Through Spine Safety

  1. Try at least 1 of the tips in this video and comment below to let me know how it works out for you. Knowing the basics of protecting your spine will make a huge difference in your spinal health & your ability to stay pain free in that area.

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