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In today’s video, we’re going to be checking out Three Tactics To Eliminate Back Pain. These 3 strategies could be the difference between a nasty re-occurring back blowout versus taking the fast track to the pain-free “limitless” workouts you need.
TACTIC TO ELIMINATE BACK PAIN #1:
DO THIS EXERCISE FIRST THING IN THE MORNING!
The number one exercise you can do to alleviate an achy back is called a standing back extension. To perform this exercise, simply stand up and place your hands on top of your pelvis. Arch backwards and return back to standing. With each repetition try to go further and further. Your feet should be about hip width apart.
This exercise has been shown to be beneficial for 95% of the people with back pain either first thing in the morning or as a break from sitting.
Quick Fix: Do this back extension exercise 3-4 times per day for 5 repetitions whenever your back feels tight or sore. Your back should feel looser and better.
TACTIC TO ELIMINATE BACK PAIN #2:
DEAL WITH THE ROOT OF THE PROBLEM NOT THE SYMPTOMS
Traditional back pain protocols focus on purely stretching and strengthening. This alone does not work, or at best provides temporary back pain relief. The reality is that stretching focuses on symptoms, not necessarily the problem.
“Neither Strengthening nor Stretching Will Help You Until Your Lower Back Has Been Reshaped Into a Pain-Free Lumbar Spine.”
While strengthening is important, it needs to be done when the lumbar spine has been reshaped into a pain-free back area. If you have not reshaped the lumbar spine into a pain-free area, you are just adding more strength to a painful region and making the problem worse. In time, this stress leads to repetitive back injuries, increased vertebrae damage, and overall lower back pain.
Don’t jump ahead to the stretches & exercises until you’ve reshaped the lumbar region to give you a solid foundation to progress from.
TACTIC TO ELIMINATE BACK PAIN #3:
RESHAPING YOUR LOWER BACK CAN ACTUALLY BE EASY WITH THE BR3-METHOD
The BR3 Method is short for “Back Reshaping 3-Part Method”. It was invented by Injury Specialist and Kinesiologist Rick Kaselj, MS who has over 20 years of hands-on experience, and a Master’s Degree in Exercise Science.
WHAT IS THE BR3 METHOD?
The “Traditional Back Pain Model” involves endless cycles of appointments, investigations, stretching and strengthening.
After having hundreds of Rick’s clients follow this model with minimal success, he needed to find a new model that breaks the traditional back pain model and moves clients from a painful lower back to a pain-free lumbar region.
This led to the creation of the BR3 Method which is based on one key concept: Reshaping your lower back from a painful lower back to a pain-free lumbar spine.
You can do this for yourself…
PART 1: INTERNAL RESHAPING
The first part of the BR3 method involves using internal reshaping. You take simple steps to create an environment in your lower back so that you have a pain free lumbar region.
PART 2: EXTERNAL RESHAPING
The second part of the BR3 method is reshaping your back from the outside. Now we are doing things that will continue the reshaping of the lower back, with a focus on what we can do to reshape it from the outside so that the lumbar region becomes pain-free.
PART 3: INJURY SPECIFIC EXERCISES
Now that we have started the reshaping of the lower back from the inside and outside, the next step is to focus on injury-specific exercises. Most therapists do all the same exercises, no matter what the back injury is, but this is not right. About 60% of the exercises are the same for all back injuries, but the last 40% are injury-specific, and this is very important to note.