Here I am explaining to the Facebook group, Attitude of Gratitude with Chronic Pain, what to expect from a Chronic Pain Anonymous meeting. We ‘meet’ online on Zoom on Tuesday nights from 7-8:30pm.
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If you have back pain, particularly if you spend a large portion of the day sitting, then you will want to watch this video. I’m going to show you something you can do every day to get a strong low back and start getting rid of the pain that can keep you from your workouts at the least and be disabling at its worst.
Your game plan for getting a stronger lower back starts with the most important exercise of all, the deadlift. This compound push/pull exercise forms the foundation of any good lifting program. It is perhaps the most functional exercise outside of the squat and is one that you need to master if you want to build a strong and powerful physique.
The issue with the deadlift is that, if done properly, it lacks the concentric shortening cycle for the lumbar paraspinals (the muscles most often weak when low back pain is present) having instead a heavy reliance on isometric strength of these muscles. The deadlift is not a back extension movement but rather a hip driving or hip extension and glute firing movement. The lower back is instead held in a slight arch with an isometric contraction of the lumbar spinal muscles and maintained throughout the bar’s ride to the top.
If you do this exercise incorrectly you will be using far too much low back, which is not equipped to hold the amount of weight that is usually used on a deadlift. You need the support of the legs and the incredibly strong muscles of the hips and glutes to drive this movement. That said, there is a small percentage of concentric shortening of the low back muscles that occurs at the top of the lift (not over extension mind you, just at the top as you reach vertical). This accounts for a small percentage of the weight lifted. Because of this, you would have to be deadlifting in the neighborhood of around 500 pounds in order to get an appreciable effect on the concentric overload of the low back.
Even then however, the deadlift is not something that you would normally perform on a daily basis, meaning that you would need some other options of things to do on non deadlifting days to keep your lower back getting incredibly strong. This is where the kettlebell swing comes in. This exercise is also a hip hinge movement that is performed with much lighter weight than the deadlift. The benefit is however that it is a conditioning exercise that could fit in perfectly on your non weight training days and can be done for longer time to give you an endurance benefit and the volume needed to train the area properly.
That is not enough either though. This is where you want a staple strength training exercise that can be performed on push days or even leg days that can give you even more overload. This is where the weighted hyperextension comes in most effectively. This is the best exercise for taking the lumbar paraspinals from an elongated position to a shortened position to fully train them through their full range of motion. The big key here is not to do the hyper part of hyperextension. It isn’t necessary. You simply want to contract until your spine is in a neutral position, hold for a contraction and then return.
Finally, even on non-training days you can and should work on some corrective exercises for your deficiencies. If you have a weak low back, you should explore the use of a couple sets of either high hip bucks or bodyweight supermans just to engage and awaken the muscles of the low back with low intensity but additional volume. Over the course of time, the use of all of these strategies gives you a daily attack plan that will create an incredibly strong low back and help you to get over most if not all of the back pain you may be having from having let your back get this weak in the first place.
If you are looking for a complete workout program that lays out the right sets, reps and volumes to help you get a strong low back and want to start training like an athlete today, head to the link below and get the ATHLEAN-X Training System.
For more videos on how to get rid of lower back pain and the best back stretches and exercises for a sore low back, be sure to subscribe to our channel here on youtube and turn on notifications so you never miss a video when it’s published.
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Dr. Barbara Bruce, discusses the relationship between fibromyalgia and chronic fatigue.
A physician referral is required for the Fibromyalgia Treatment Program at Mayo Clinic in Florida. To request an appointment, visit http://www.mayoclinic.org/departments-centers/rheumatology/florida/overview/appointments.
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Healing by primary intention
A wound will heal by primary intention if the edges of the wound can be approximated together. Some form of wound closure is normally employed to keep the wound edges closed. Common ways of achieving closure and stability of the wound edges include adhesive strips, sutures or super glue.
Advantages of healing by primary intention
Approximation and stabilisation will allow the edges of a wound to heal directly into each other. In primary healing the process is fairly rapid, normally wound edges will be closed with sufficient tensile strength to remove the sutures after 7-10 days. However, it takes much longer than this to restore full strength to the wound, even after 2 weeks the wound only has 20% of full strength. If the edges of a wound are closed, the surface area of the wound is reduced. This means that there will be a minimal amount of scar tissue formed, giving good cosmetic and functional results. As the wound is closed, there is less opportunity for secondary colonisation or infection to enter the wound from outside sources of microbiological contamination.
Potential problems with primary intention
Because the wound edges are closed, there is the possibility that foreign material or bacteria may be enclosed within the wound. This will allow any bacteria present to multiply and lead to wound infection with possible abscess formation. Also the presence of foreign material can lead to future complications such as pain and damage to tissues. If foreign material can be removed before closure, this particular complication may be prevented; this is one reason why wound exploration is so vital. If the wound is likely to be contaminated with bacteria from the implement which made the wound, then again it is unwise to close the wound, unless the practitioner feels they are able to adequately wash away the contamination with irrigation or other wound cleaning procedures. When primary healing is not possible, or is not advisable, healing by secondary intention will be used.
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