Back In Shape Podcast

By Back In Shape

This podcast is dedicated to providing you with the help you need to fix your lower back pain and sciatica. From specific diagnoses, myths and injuries to the low back, to strategies to recover, we're... more

· Health & Fitness

5

33 ratings

Download on the App Store

Download on the App Store

Get it on Google Play

FAQs about Back In Shape Podcast:

How many episodes does Back In Shape Podcast have?

The podcast currently has 204 episodes available.

Back In Shape Podcast episodes:

September 06, 2024 Relieve Sciatica Fast With These Easy Stretches
🟢 Relieve Sciatica Pain Fast With These Stretches 🟢
📚 Resources:
📖 https://backinshapeprogram.com/2024/07/relieve-sciatica-pain-fast-with-these-stretches/
Sciatica can be incredibly painful and stop you in your tracks 😣. In today’s tutorial, we’ll show you a quick routine to give you immediate relief from your sciatica symptoms if done correctly. We’ll demonstrate each movement and stretch with the proper technique to ensure you can perform them safely and effectively 💪.
We’ll release tension pulling on the low back, decompress the lumbar spine, and reduce congestion and inflammation around the nerves for instant relief 🧘‍♂️.
🚫 Mistakes to Avoid Before Starting 🚫
Sciatica is typically caused by injuries to the lower back, often at L4/L5 and L5/S1, involving issues like disc herniations or spinal stenosis. Many people unknowingly make their sciatica worse by doing stretches without considering the lumbar spine. Here’s a quick tip to help you get the technique right and avoid aggravating your condition 🔄.
📏 Using Tape to Isolate Your Spine from Your Hips 📏
Use household tape to stick along your lower back from the L5/S1 segment up about 3-4 inches. This will help ensure your spine doesn’t move during the routine. If the tape pulls off your back, you need to adjust your posture and try again.
🛋️ Four Steps to Relieve Sciatica Fast 🛋️
Step 1: Release the Back of Your Thigh
-Sit with a neutral spine next to a table for support.
-Place your left foot under the chair and right leg outstretched.
-Straighten your right leg until you feel a stretch in the back of your thigh.
-Hold for 2 seconds, relax, and repeat 3-5 times.
-Hold the stretch for 20-30 seconds.
Step 2: Release Your Hip & Buttock
-Sit with a neutral spine and knees bent at 90 degrees.
-Cross your right leg over your left knee.
-Hold your right shin with your left hand and press down on the right knee.
-Hold for 2-3 seconds, then pull the right knee to the left shoulder for 2-3 seconds.
-Repeat 3-5 times and hold each position for 20-30 seconds on the last repeat.
Step 3: Release Your Lower Spine
-Sit tall with a neutral spine and core engaged.
-Loop a twisted towel around your lower back.
-Pull the towel forwards and slightly up, allowing your pelvis to tilt.
-Hold for 2-3 seconds, then repeat 10-15 times.
Step 4: Reduce Inflammation and Congestion
Option 1: Icing
Use a cold pack or frozen peas on the lower lumbar spine for 3-5 minutes.
Option 2: Contrast Therapy
Apply heat for 3-5 minutes, then switch to icing.
Alternate for 20 minutes.
🔄 Long-Term Relief for Sciatica 🔄
This routine can help manage and relieve your sciatica pain, but for long-term relief, it’s essential to rebuild strength and control in your core, back, and hips. This will address the root cause of your sciatica and prevent relapses 🚀.
#BackPainRelief #SciaticaPain #sciaticapainrelief #RecoveryTips
Chapters
0:00 Introduction
0:34 Protect Your Back
1:37 Step 1: Hamstring Release
4:34 Step 2: Hip Release
8:39 Step 3: Spine Mobilisation
10:36 Step 4: Reduce Inflammation
12:59 Routine Review
...more
16min
August 30, 2024 One Thing That Stops Your Bulging Disc Healing
🟢 One Simple Reason Your Bulging Disc Isn’t Healing Properly 🟢
📚 Resources:
📖 https://backinshapeprogram.com/2024/06/one-thing-that-stops-your-bulging-disc-healing/
Bulging discs in the lower back are a common cause of pain and can often lead to sciatica, making daily life miserable. The surprising reason your bulging disc isn’t healing might be due to a simple everyday mistake you’re unaware of! 😱 The bad news? This mistake can make the healing process slow and incomplete. The good news? You can take immediate steps to fix it! 🎉
In this mini-tutorial, we reveal why this recovery-blocking mistake is so common and provide a step-by-step guide to eliminate it. If you’ve been diagnosed with an L4-L5 or L5-S1 disc bulge, read on! 📖
🔥 Why Your Bulging Disc Keeps Flaring Up 🔥
Bulging discs can flare up unpredictably, even during simple daily activities. This is because the disc is the weak link in your lower back, getting irritated with every movement. Activities like getting out of a chair, standing at the sink, or picking up items can aggravate the disc. The key mistake? Not moving correctly! 😔
✅ The Effective Solution: The Hip Hinge ✅
The hip hinge is a simple yet powerful exercise to help your disc heal. Many people struggle with it, leading to further disc irritation. Here’s how to perform it correctly and start healing your bulging disc. 🌟
🔄 How to Safely Move Your Spine to Heal Your Disc 🔄
Test Your Current Movement:
- Stand normally with feet shoulder-width apart.
- Use a chair for support.
- Bend down slowly without pain and note what you feel.
- Notice any pain or stretching and stop.
Retest with Hip Hinge Instructions:
- Stand with feet shoulder-width apart.
- Slightly bend your knees.
- Place a chair in front to stop your knees from moving forward.
- Engage your torso by dropping your shoulder blades down.
- Tighten your core and move your bum backward.
- Lower your torso until you feel your thighs tighten.
- Slowly rise back up, keeping your muscles tight.
Third Test Using Tape:
- Place tape along your lower spine.
- Repeat the hip hinge, ensuring the tape doesn’t stretch or pull.
🚀 Use This Movement for Immediate Benefit 🚀
Practice the hip hinge regularly to ensure pain-free movement. Apply this technique to daily activities like ironing, washing dishes, or getting into the car. Consistent practice will help your disc heal and prevent future injuries.
📅 3-Step Action Plan to Help Your Bulging Disc Heal 📅
Practice the Hip Hinge Regularly: Do sets of 5-10 reps throughout the day, focusing on perfect execution.
Apply the Movement to Daily Life: Incorporate the hip hinge into everyday activities for immediate improvement.
Long-Term Healing: Continue practicing the hip hinge as part of your rehabilitation exercises to strengthen your spine and promote long-term healing.
Watch our deep dive tutorial on the hip hinge for more strategies to strengthen your spine and heal your bulging disc. 🏋️‍♂️💪
#BackPainRelief #BulgingDisc #HipHinge #SpineHealth #RecoveryTips
Chapters:
0:00 Introduction
0:28 Flare Ups Explained
2:00 Test Your Mobility!
3:15 Correct Technique
4:23 Observations: Before & After
5:25 Tape Test
7:20 3 Steps: Disc Bulge
7:40 Step 1: Practice
8:05 Step 2: Real Life
9:03 Step 3: Strengthen
...more
11min
August 23, 2024 Strengthen Your Core With Spinal Stenosis Safely
🔵 Top Core Exercise for Spinal Stenosis 🔵 A safe way to strengthen your core no matter how bad your back pain is.

📚 Resources:
📖 https://backinshapeprogram.com/2024/06/lumbar-spinal-stenosis-the-safest-core-exercise-for-recovery/
Do you suffer from spinal stenosis? This condition, often linked to disc herniations or degenerative discs and facet joints, can cause significant low back pain and sciatica. Finding safe exercises that don’t aggravate your condition can be challenging. In this video, we reveal one of the best exercises to strengthen your core and provide stability to help your lower back heal. 💪✨
🔑 Why Stability is Crucial for Recovery
Spinal stenosis narrows the spaces where nerves exit the spine, leading to pain from even small movements. Stability exercises help prevent this pressure, reducing pain and promoting healing. 🚫🌀
⚠️ Common Core Exercise Pitfalls
Typical core exercises might involve bending or twisting, which can worsen pain for those with spinal stenosis. Even with proper technique, exercises like side planks or abdominal rotations might still cause discomfort. This video introduces an exercise that keeps your spine stable and pain-free! 🙅‍♂️
📝 How to Do the Pallof Press for Spinal Stenosis
-Anchor your band at shoulder height.
-Stand side-on to the anchor, holding the band with both hands.
-Brace your core and maintain good posture.
-Step sideways to create tension in the band.
-Press the band straight out from your chest and return.
-Repeat for 10 reps on each side, and aim for 3-5 sets. Start with a lighter resistance and gradually increase. 🏋️‍♂️
🚫 Mistakes to Avoid:
-Twisting or bending your spine when stepping away.
-Twisting during the press movement.
-Not maintaining proper posture and core engagement.
✨ Making the Exercise Easier:
-Use a lighter band.
-Hold the band against your chest and step sideways without pressing.
🔥 Enhancing the Pallof Press:
-Try angled variations with the band anchored high or low.
-Half-kneeling Pallof Press.
-Side lunge Pallof Press.
-Pallof Press rotation (a more advanced option).
📈 Progressing for Long-Term Back Health
While the Pallof Press is excellent for starting, incorporating other exercises like squats and hip hinges will build more comprehensive back strength and stability. Check out our in-depth tutorials for these essential movements! 🏆
🎥 Watch now to master the safest core exercise for spinal stenosis and start your journey to a pain-free back! For more guidance, explore our detailed tutorials and join the Back In Shape Program for personalized support.
#SpinalStenosis #CoreExercise #BackPainRelief #PallofPress #BackInShape #fitnesstips
Chapters:
0:00 Introduction
0:45 Spinal Stenosis Explained
2:27 Demonstration: Pallof Press
3:43 Common Mistakes
5:37 Make It Easier!
8:04 Progression Strategies
9:10 Progression: High Anchor
9:40 Progression: Low Anchor
10:12 Progression: Kneeling
10:53 Progression: Lunge
11:40 Progression: Rotation
14:27 Overview: Final Thoughts
...more
17min
August 16, 2024 Stop This Exercise Is Making Your Pain Worse
🔴 Why The Dead Bug Exercise Is Making Your Sciatica Worse 🔴 Learn to get it right now with these simple adjustments to your technique.
📚 Resources:
📖 https://backinshapeprogram.com/2024/06/why-the-dead-bug-exercise-is-making-your-sciatica-worse/
Struggling with sciatica? Whether it's caused by a lumbar disc herniation or stenosis, the deadbug exercise might be making things worse if done incorrectly. This video will show you a common mistake and a simple fix to ensure you perform the deadbug correctly, helping to alleviate your sciatica instead of aggravating it.
🚫 Common Mistake: Improper Spine Control
Many people unknowingly let their spine move into extension or flatten before starting the deadbug. This lack of control can worsen sciatica. Learn how to maintain a neutral spine to prevent this!
⚠️ Uncontrolled Arching
As you move your legs, losing core control can cause your lower back to arch, pinching the sciatic nerve and causing sharp pain.
⚠️ Subconscious Flattening
Often seen in those with a Pilates or yoga background, flattening the spine to the floor stretches the disc, potentially causing soreness after exercising.
🛠️ How to Fix It:
- Maintain Neutral Spine: The root issue is failing to control and maintain a neutral spine. Using a small rolled towel placed under your lower back can help you monitor and maintain this neutral position.
✅ Step-by-Step Fix:
-Lie on your back with a natural arch in your lower back.
-Place a rolled towel in the hollow between your lower back and the floor.
-Engage your core without flattening your spine or arching your back.
-Perform the deadbug while ensuring the towel provides constant feedback.
🔧 Additional Tips:
If you struggle to engage your core without tilting your pelvis, check out the “Candle Drill for Core Engagement” tutorial.
💪 Dead Bug for Sciatica Rehabilitation
Mastering the deadbug is crucial for developing spine control and preparing for weight-bearing rehab exercises. This technique will help you perform the exercise correctly, reducing pain and aiding in your recovery.
📹 For an in-depth tutorial on the deadbug exercise and more tips on back rehabilitation, watch the video now! If you need more guidance, explore our “Fixing Back Pain Masterclass” or join the Back In Shape Program for personalized support.
#DeadBugExercise #SciaticaRelief #BackPain #ExerciseTips #backinshape
Chapters:
0:00 Introduction
0:30 Main Mistake
1:41 How To Use It
2:44 Demonstration: Deadbug
4:41 Extra Tips
...more
7min
August 09, 2024 How To Squat Safely If You Have Low Back Pain
🌟 How to Squat Safely Without Pain or Injury 🏋️‍♂️💪 Watch this tutorial if you've struggled with back pain!
📚 Resources:
📖 https://backinshapeprogram.com/2024/06/how-to-squat-safely-without-pain-or-injury/
Squatting is a fundamental movement we all do daily, whether you're a child playing with toys or an older adult getting out of a chair. Despite its importance, many people aren't taught to squat correctly, leading to pain and injury. This guide will help you perform squats safely and effectively.
Overview: 📝
We'll start by addressing common squat mistakes, followed by steps to make squats easier, and finally, ways to progress and increase difficulty to build strength and reduce injury risk.
❌ Common Mistakes and How to Fix Them:
- Mistake 1: Going Up on Your Toes
Cause: Limited ankle mobility.
Test: Stand one inch from a wall, foot flat, and try to touch the wall with your knee without lifting your heel.
Improve: Use a chair for support, pulling back on the ankle joint to increase dorsiflexion. Repeat for 30 seconds to 1 minute.
-Mistake 2: Knees Rolling Inward 🦵
Cause: Weak gluteal muscles.
Test: Squat in front of a mirror and observe your knees.
Improve: Activate glutes by performing side steps with a resistance band or leg arcs against a wall. Repeat for 10-15 reps on each side.
-Mistake 3: Rounding the Spine 🌀
Cause: Lack of core control.
Test: Use the tape test to maintain a neutral spine. Attach tape to your lower back and squat without pulling the tape.
Improve: Practice deadbug exercises to strengthen the core. Check out detailed tutorials for proper form.
Making Squats Easier 💪
-Half Reps 🎯
Method: Reduce your range of motion. Only squat halfway or a quarter of the way down, ensuring no pain.
-Using a Support 🪑
Method: Use a chair or table to limit your squat depth, maintaining consistent height without resting on the support.
-Assisted Squats 🦺
Method: Use a strong band or towel anchored above you to support some of your body weight, focusing on proper form.
-Modified Leg Press 🦵
Method: Use a resistance band for leg presses if bodyweight squats are too difficult. This helps build leg strength gradually.
Progressing Your Squats 🚀
Step 1: Using Bands 🎡
Method: Loop a resistance band under your feet and hold it at chest height, providing variable resistance that aligns with your squat strength.
Step 2: Goblet Squats 🏋️‍♂️
Method: Hold a dumbbell or kettlebell at chest height, improving core and back engagement, balance, and naturally limiting load.
Step 3: Barbell Squats 🏋️
Method: Transition to barbell squats as you increase weight. Ensure proper setup and safety measures.
Long-Term Strategy 📅
-Start Small: Begin with the squat variation you can perform without mistakes.
-Build Gradually: Increase repetitions and sets, progressing to more challenging variations.
-Consistency: Practice regularly and reassess your form and technique.
-Celebrate Progress: Monitor your improvements over months, not just weeks, to see significant changes.
Conclusion 🎉
Improving your squat technique can enhance your mobility, strength, and overall health, reducing injury risk and promoting independence as you age. Commit to mastering this essential movement for a stronger, healthier future.
#SquatTutorial #FitnessJourney #HealthyAging #StrengthTraining
Chapters:
0:00 Introduction
0:51 Avoid Mistakes
2:06 Improve Ankle Mobility
4:26 Knees Stability
6:50 Rounding Your Back
8:32 Weak Legs
9:18 Regression One
10:02 Regression Two
11:21 Regression Three
12:15 Regression Four
13:19 Long-Term Improvement
13:50 Resistance Band
15:07 Adding Weights
15:46 The Goblet Explained
18:05 Using The Barbell
18:49 Overview: Final Thoughts
...more
21min
August 02, 2024 Posture Correction For Back Pain In Under 60 Seconds
🕒🚫 Quick Posture Fix for Back Pain Relief in Under 60 Seconds!
Struggling with lower back pain? Your posture might be a key factor. Dive into our latest video for a quick and effective posture correction method that can bring you relief in under 60 seconds! 🌟
📚 Resources:
📖 https://backinshapeprogram.com/2024/04/posture-correction-for-back-pain-in-under-60-seconds/
What You'll Learn:
The Importance of Posture: Discover how proper alignment of your body's centers of mass can prevent health issues and enhance overall well-being. ✨
Simple Posture Correction Exercise: A step-by-step guide to aligning your posture correctly against a wall, engaging the right muscles, and maintaining the position for immediate benefits. 🧍‍♂️🧱
Why Good Posture Matters: Beyond immediate relief, understand the long-term benefits of improved posture for back pain sufferers and how it can prevent further discomfort. 🌈
Building Strength for Better Posture: Explore simple exercises to strengthen your posterior chain, supporting a healthier posture and reducing the risk of back pain. 💪
Why Watch?
🤕 If you're experiencing lower back pain, correcting your posture could be a quick and effective way to find relief.
🏋️‍♀️ Learn how to strengthen your body to maintain good posture and prevent future back pain issues.
📚 Educate yourself on the mechanics of good posture and how it impacts your health and fitness performance.
Say goodbye to slouching and hello to a stronger, healthier back with our easy-to-follow posture correction guide. 🎯
#PostureCorrection #BackPainRelief #alignmentfix
Chapters:
0:00 Introduction
0:28 Line Up Your Posture
1:30 Step 1: Align Yourself
1:43 Step 2: Engage Core
1:57 Step 3: Chest Pop
2:37 Step 4: Align Your Head
3:16 Step 5: Hold The Position
3:42 Extra Tips: Getting Pain
4:32 Extra Tips: Long Term Changes
5:16 Extra Tips: 4 Exercises For Posture
6:58 Overview: Final Thoughts
...more
9min
July 26, 2024 ONE Exercise To Improve Your Balance & Avoid A Fall Over 50
🔥 Improve Your Balance & Stability Over 50 with One Simple Exercise
📚 Resources:
📖 https://backinshapeprogram.com/2024/06/one-exercise-to-improve-your-balance-avoid-a-fall-over-50/
🦵 Why Balance Matters:
As we age, maintaining balance and stability is crucial to prevent falls and increase confidence. The good news is, with purposeful exercise, you can improve your leg strength and stability at any age.
Simple Step-Up Exercise:
How to Perform:
-Stand facing a step with one hand for support on the wall.
-Place one leg on the step as if going up stairs, with most weight on the front leg.
-Engage your core and back muscles.
-Push your bum back slightly to activate your glutes.
-Press down into the step to step up, then slowly descend with control.
-Reps & Sets:
Do 10 reps with one leg, then switch.
Complete 3 to 5 sets.
Common Mistakes to Avoid:
Moving too fast: Aim for 2 seconds up, 2 seconds down.
Knees wobbling: Keep knees aligned.
Lower back rounding: Maintain core and back engagement.
Uneven foot pressure: Keep foot planted firmly.
Using momentum: Move with control, not speed.
Making It Easier:
-Use a smaller step.
-Use both arms for more support.
Making It More Challenging:
-Use a higher step, like a sturdy chair.
-Add weights: dumbbells, kettlebells, resistance bands, or a filled rucksack.
Why It’s Important:
-As we age, the risk of falls increases.
-Improving balance and stability preserves mobility and independence.
-Strong legs and core support overall health and activity levels.
-Commit to Improvement:
-Start with the hardest version you can do correctly.
-Aim to see progress in a month with better technique and increased difficulty.
📈 Final Thoughts:
This simple step-up exercise is a great starting point to enhance your balance and stability. For a more comprehensive approach to building strength, check out our videos, articles, and the Back In Shape Program for structured support.
#BalanceAndStability #HealthyAging #LegStrength #SimpleExercise #fitnessover50
Chapters:
0:00 Introduction
0:38 Demonstration: Step-Up
2:56 Structure: The Exercise
3:50 Common Mistakes
7:20 Regression: Make It Easier
9:30 Progression: Make It Harder
9:45 Step 1: Higher Step
10:36 Step 2: Add Weights
12:43 Overview: Final Thoughts
...more
16min
July 19, 2024 Dead Bug Exercise: Safely Build Core Stability & Low Back Health
🐞 Master the Dead Bug Exercise for Core Strength & Back Health! 🏋️‍♂️ Follow us in this step-by-step tutorial to help you build your core and back strength effectively.
📚 Resources:
📖 https://backinshapeprogram.com/2024/05/dead-bug-exercise-safely-build-core-stability-low-back-health/
🔑 Discover the "Dead Bug Exercise
A key movement for anyone aiming to strengthen their core and protect their lower back, especially beneficial for those recovering from injuries like herniated discs or sciatica.
🎯 Who Should Try It?
Ideal for anyone from back injury recoverees to experienced gym enthusiasts. Whether you're aiming to alleviate back pain or simply warm up effectively before heavy lifting, the dead bug is a versatile, must-learn exercise.
🧘‍♂️ Step-by-Step Guide:
Start by lying on your back with knees bent, maintaining a natural hollow in your lower back.
Place hands below the belly button to monitor core engagement.
Progress through leg movements while keeping your core stable to challenge and strengthen those crucial midsection muscles.
🚫 Common Mistakes & Fixes:
Pelvic Tuck: Avoid flattening your lumbar curve which can stress your back. Maintain a neutral spine for effective core engagement.
Movement Leaking: Ensure no extension or arching of the back occurs, especially critical for those with back pain.
📉 Make It Easier: If you experience pain or difficulty, try our regression variations to slowly build your core stability:
Reduce leg motion range.
Keep to a tabletop position only.
Progress to single leg tabletop.
🛠️ Using a Towel for Feedback: Similar to a reverse camera in a car, a rolled-up towel under the lower back can provide real-time feedback, helping ensure proper form and engagement.
📚 Build Your Core for Recovery or Pre-Workout Warm-Up:
For recovery: Start with simpler regressions and gradually progress. Aim for multiple sets daily without pain.
For warm-ups: Use the dead bug exercise to activate your core and spine before heavy lifts like deadlifts and squats.
🎥 Plus, don't miss our additional resources like the "Fixing Back Pain Masterclass" and the "Back In Shape Program" for more structured support.
🔄 Whether you're in recovery or simply aiming to strengthen your core, the dead bug exercise is a foundational movement that promotes long-term back health and core stability. Share this with someone who could benefit from a stronger, healthier back!
#CoreStrength #BackHealth #DeadBugExercise #FitnessTips
*Chapters:*
0:00 Introduction
0:39 Step-By-Step: Dead Bugs
2:32 Common Mistakes
3:01 Avoid Pelvic Tuck
4:03 Make It Easier!
4:25 Regression: Half Reps
5:14 Regression: Table Top
6:03 Regression: Single Leg
7:12 Using A Towel
8:10 How To Use Dead Bugs
9:32 Good Back Health
10:29 Overview Final Thoughts
...more
12min
July 12, 2024 Activate Your Glutes: Bridge Technique Tutorial For A Healthy Back Over 40
🔥 Activate Your Glutes: Bridge Technique Tutorial for a Healthy Back Over 40🔥 Includes easier exercise variations and progressions to build your glutes!
📚 Resources:
📖 https://backinshapeprogram.com/2024/05/activate-your-glutes-bridge-technique-tutorial-for-a-healthy-back-over-40/
🌟 Why Glutes Matter:
The glutes are the largest muscles in our body, essential for dynamic stability and ease of movement. Modern sedentary lifestyles often lead to inactive and weak glutes, contributing to lower back pain.
🎯 Why Bridges Are Great:
Bridges safely activate and strengthen the glutes and hamstrings, crucial for those with lower back pain or starting exercise. They are versatile for building foundational strength and can be progressed to more advanced movements.
📚 Bridge Tutorial Breakdown:
Basic Bridge:
-Lie on your back with knees bent, feet on the floor.
-Tighten your core and press your feet into the ground.
-Drive your hips up, squeeze glutes and hamstrings.
-Lower back down and repeat.
-Reps & Sets: Aim for 10 reps, 3-5 sets. Avoid resting between reps.
🛠️ Common Mistakes:
Avoid pelvic tucks. Maintain a neutral spine for better long-term back health.
Focus on proper technique to prevent back arching or twisting.
🌟 Beginner Variations:
Marching Bridge: Lift one foot off the ground at a time while maintaining a steady core.
Use a Towel: Place a rolled towel under your lower back to maintain a neutral spine.
💪 Progressing Your Bridge:
Resistance Bands: Add bands across your pelvis for increased resistance.
Weights: Use dumbbells or kettlebells for added challenge.
Single-Leg Bridge: Focus on one glute at a time for balanced strength development.
🔑 Why Glute Strength Matters:
Strong glutes work with core muscles to provide stability, reducing lower back pain and preventing future injuries. This is especially important as you age and aim to maintain mobility and strength.
📈 Advanced Glute Bridges:
Hip Thruster: Use a barbell and a bench to perform hip thrusters for maximal glute engagement.
Single-Leg Variations: Use lighter weights or machines for a safer progression if you have a history of back injury.
🚀 Final Thoughts:
Mastering the glute bridge can significantly enhance your lower back health and overall strength. It’s a foundational exercise for both recovery and performance.
📚 Further Guidance:
Check out the “Fixing Back Pain Masterclass” for an in-depth workshop.
Join the Back In Shape Program for personalized support and community.
#gluteactivation #BackHealth #ExerciseOver40 #StrengthTraining #painrelief
Chapters:
0:00 Introduction
0:49 Demonstration: Standard Bridge
2:23 Mistakes: Pelvic Tuck
3:54 Variations If You Struggle
4:27 Variations: Marching Bridge
5:13 Common Errors
6:41 Modification 1: Height
6:55 Modification 2: Legs
7:14 Modification 3: Planting
7:55 Modification 4: Towel
8:35 Modification 5: Arms
9:16 Step 1: Building Strength
10:13 Step 2: Building Strength
11:00 Pro Tip: Single Leg
11:30 How It Works! Strengthening
14:35 Using Hip Thruster
15:24 Demonstration: Hip Thruster
16:38 Warnings: Hip Thruster
19:12 Overview: Final Thoughts
...more
20min
July 08, 2024 Hidden Barrier To Your Low Back Pain Recovery
🔥 Hidden Barrier to Your Low Back Pain Recovery (3 Months Plus) 🔥 getting past this block will unlock your recovery!
📚 Resources:
📖 https://backinshapeprogram.com/2024/06/hidden-barrier-to-your-low-back-pain-recovery-3-months-plus/
🩺 The Challenge:
Lower back pain often becomes chronic due to mismanagement, especially when it persists beyond 3-4 months. Understanding this hidden barrier is crucial to your recovery.
Understanding Back Pain:
Common Belief: Doctors often say back pain, mostly muscle spasms, recovers in a week.
Reality: Many cases extend beyond weeks due to initial mismanagement and lack of physical conditioning.
Your Back is Unique:
-Unlike other injuries (e.g., knee, ankle), the lower back doesn’t have a backup, making recovery more challenging.
-Muscle wasting happens quickly with inactivity, exacerbating the issue.
Hidden Barrier: Relapses
- Root Cause: Poor physical condition and improper initial management.
- Key Insight: Relapses occur because of a lack of conditioning and improper responses to pain and setbacks.
Responding to Relapses:
- Common Mistake: Avoiding exercises after a relapse.
- Better Approach: Learn from mistakes, use easier variations, and build up strength gradually.
Essential Exercises:
Squat:
-Engage core and back muscles.
-Lower yourself slowly, keeping a neutral spine.
-Rise back up with controlled movement.
Dead Bug:
-Lie on your back, engage your core.
-Move legs in a controlled manner while keeping the spine stable.
Commit to Learning:
-Understand and focus on what contributes to your recovery.
-Use relapses as learning experiences and practice with discipline.
-Recognize your flaws and persist through setbacks.
Confidence in the Plan:
Follow a structured plan with confidence and consistency.
Conclusion:
By addressing these hidden barriers and committing to a structured recovery plan, you can achieve lasting relief from lower back pain. Stay disciplined, use relapses as learning opportunities, and continually build your strength and stability. Success is inevitable if you persist and follow the right approach.
#BackPainRecovery #StrengthBuilding #LongTermHealth #LowBackPain #PersistentPainSolutions
Chapters:
0:00 Introduction
0:34 Your Back Is Unique
1:39 Evaluate Your Back
3:16 Take Stock
6:11 The Hidden Block
10:55 Overview: FInal Thoughts
...more
14min

FAQs about Back In Shape Podcast:

How many episodes does Back In Shape Podcast have?

The podcast currently has 204 episodes available.

More shows like Back In Shape Podcast

The Rich Roll Podcast by Rich Roll

The Rich Roll Podcast

11,741 Listeners

The Diary Of A CEO with Steven Bartlett by DOAC

The Diary Of A CEO with Steven Bartlett

6,924 Listeners

Modern Wisdom by Chris Williamson

Modern Wisdom

3,705 Listeners

The Orthobullets Podcast by Orthobullets

The Orthobullets Podcast

320 Listeners

Off Menu with Ed Gamble and James Acaster by Plosive

Off Menu with Ed Gamble and James Acaster

2,796 Listeners

The Bulwark Podcast by The Bulwark

The Bulwark Podcast

11,609 Listeners

Parenting Hell with Rob Beckett and Josh Widdicombe by Keep It Light Media / Spotify Studios

Parenting Hell with Rob Beckett and Josh Widdicombe

999 Listeners

Maintenance Phase by Aubrey Gordon & Michael Hobbes

Maintenance Phase

16,328 Listeners

Wolf & Owl with Romesh Ranganathan and Tom Davis by Mighty Ranga / Keep It Light Media

Wolf & Owl with Romesh Ranganathan and Tom Davis

279 Listeners

Huberman Lab by Scicomm Media

Huberman Lab

28,288 Listeners

The Rest Is Politics by Goalhanger

The Rest Is Politics

3,091 Listeners

The Rest Is Football by Goalhanger

The Rest Is Football

723 Listeners

Stick to Football by The Overlap

Stick to Football

350 Listeners

The Offload by Tommy Bowe and Donncha O’Callaghan

The Offload

26 Listeners