Who Am I And Why Listen to Me?
- Ian Hart The Co-creator of and Internationally recognized Back Pain Relief Formula Called Back Pain Relief4Life
- Owner of EarthFIT Personal Training Facility in Beaufort
- Me and My programs have been feature in and on
Suffering?
- Nagging
- Aching
- Spasm
- Shooting pains
- Debilitating
- Preventing them from feeding their families
- Preventing them from fully enjoying their lives
- I have suffered and tried ALMOST everything
What I have Tried
- Massage therapy
- Pain medicine
- Acupuncture
- Ultra Sound
- Electric Stimulation
- “The Sheet” of exercises
- Yoga
- Chiropractic
- Physical Therapy
- Pilates
- Osteopath
- Kenesis Myofacial Integration
- THANK GOD NO SURGERY!!!
Band-aid Approaches That Can Cause More Long-term Pain
- Pain Meds (decrease nutrient absorption and mind body connections, addictive, leading cause of death)
- Surgery (last resort and 50% success rate)
- Adjustments
- Morning Stretching especially when body is cold (can be dangerous)
- Twisting and popping the lower back
What’s Causing SO MUCH Back Pain?
- Incorrect movement patterns: sitting, standing and getting up
- Lack of Nutrients (water, vitamins, minerals)
- Lack of Oxygen to damaged nerves (no recovery)
- Too much spinal flexion (ab craze)
- Lack of knowledge and understanding about Exercise Science from the general practitioners and general population
- People seek only “band aid” approaches rather than targeting the true problem
- Lack of movement
- #1 Lack of strength and flexibility in muscles supporting the pelvis and spine (leads to Muscular Imbalances)
The Relief4Life Triangle
The Pain Cycle
What Is Happening With These MI?
- Again… It causes micro trauma
- Puts compression on the discs and the nerves
- Prevents recovery
- Unnecessary stress on the joints like a tug-o-war (especially the lower back)
- Anterior muscle group is stronger while the posterior chain is weaker
- Causes herniated discs, sciatica, piriformis syndrome, spinal stenosis etc.
- Exacerbates the “devil in the details” by causing more dysfunction
What Is The Devil In The Details?
What minor issues are causing major back problems?
- Sleeping wrong
- Getting out of bed wrong
- Stretching first thing in the morning
- Twisting for relief
- Brushing teeth
- Tying our shoes
- Getting in the car
- Sitting
- Getting up off the ground
- Picking things up
- Standing
- We fight against “The Devil” everyday
- It causes micro trauma and repeated damage, which prevent oxygen and nutrients from reaching the damaged area
What Does All This Mean?
- Lack of Neuromuscular connection and motor control
- Muscular Imbalances
- Almost 100% of our clients were totally disconnected with their bodies.
- No impulses to core musculature and injured areas that support the spine
- We will go into this in more detail later
Neuromuscular System and Motor Control
SO WHAT’S THE SOLUTION?
Generic Stretches?
No Method, No Results!
Balanced Exercise Routine and Specific Movements to Balance Out the MI
- Break down the bad movement patterns
- Correct it and create a new pattern
- By activating weak muscles and stretching tight muscles
- Releasing the fibrous knots that have been causing dysfunction and blocking impulses
- Improving impulse speed and connection
- Involving the brain 100% throughout exercise
Exercises That Create Long-Term Relief
- For back pain relief we want exercises that:
- break down the knots, and
- improve impulses around the discs and pelvis
- Transmitting signals through the blocked or impeded areas of the back and pelvis will allow for recovery and pattern correction
- Warm up before any exercise is done
And now, 4 simple exercises for long-term back pain relief…
1. Knee Side Drop out (“The Clam”)
What It Does:
- Stretches Adductors
- Activates glute medius
- Opens up SI joint
- Takes pressure of the joints and injured area
- Creates new pattern by activating the weak and injured area
- Affects the lower back right away
2. Single Frog Leg
- Deeper activation of core muscles
- More pressure taken off the disc and vertebrae
3. Chrysalis
- PNF/Static movement: the future of corrective exercises
- Involves the whole body with emphasis on injured nerves and ligaments
- Every muscle has to be activated
- Implementation of the correct thought patterns
- Pressure is released from the disc of the low back
- Neuromuscular connection is activated even more
4. Jack Knife
- Similar to the chrysalis, but larger muscle group
- More posterior chain activation
- Bottom of feet, calves, hamstring, glutes, low back, mid back, upper back, neck, shoulder and arms
Other Techniques For Instant Relief
- Drink more WATER
- Better nutrition (fruits and veggies for nutrients and natural anti-inflammatories)
- Less inflammatory foods (dairy, additives, preservatives, gluten, etc)
- More deep breathing and relaxation techniques
- Reducing stress on the back through thought and posture
At Work… At Home
At Work
- Walk the stairs do some body weight squats
- Upper Body (stretch chest, retraction of the scapula)
- Lower body (hamstrings, Glutes)
- Ab activation
- Cubicle cure
At Home
More Info
If you would like more tips about weight loss and back pain relief, please fill out your name and email.
Reach me at ianrhart@gmail.com
Fitness Blog http://www.earthfittraining.com/
Back Pain Blog http://www.backpainrelief4life.com/
Training information http://beaufortpersonaltraining.com/
If you are serious need of back pain relief I have 4 DVD’s of our program here today which make a great gift.
YES! Contact me today to schedule a FREE no obligation consultation and trial workout.