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Are you getting back spasms after a long day at the driving range?ย  How about a sharp pain in the low back after putting in some miles on the bicycle or taking a deep breath after a hard bout of exercise?ย  Both of those could be symptoms of quadratus lumborum pain. In this article, you'll learn how to manage quadratus lumborum pain with exercises & stretches from beginning to end.

Have you woken up one morning and all of a sudden felt an intense pain that starts in your back and travels down one or both of your legs? As many of us have been culprits to low back pain, a specific cause of this pain is a disc herniation, which is when one of the discs that sit in-between the bones (vertebrae) in your spine is 'pushed' out of its normal position, and can potentially irritate a nearby nerve root, which leads to a burning, intense pain that can travel down one or both legs. Although this pain is very real and can be quite intense, the good news is that it IS treatable, often without the need for medications, injections, or other passive interventions. We are also here to educate you that terms including 'degenerative disc disease', 'stenosis', or 'arthritis' do not always translate to pain or disability! Active problems require active solutions, and we are here to show you excellent exercises for disc herniations to ultimately manage your OWN back pain!

If youโ€™ve ever been to a gym where people are lifting weights, youโ€™ve likely seen people wearing weightlifting belts. This begs the question - why are weightlifting belts and exercises paired together? Why do some people only use weightlifting belts with certain exercises versus some people wear weightlifting belts with every exercise? The biggest questions - how do they work, do they actually help you lift more weight, and do they make you โ€œsaferโ€ or prevent injury?ย  In this article, we will explore some of these questions, share our opinions, and let you decide whether a weightlifting belt would be beneficial to your training or not!

Dealing with low back tightness? You're not alone, did you know that low back issues are the most common musculoskeletal complaint and one of the top reasons for time lost at work? However, don't be too alarmed, another way to look at it is low back pain and tightness is like the common cold of the musculoskeletal system. Just like the common cold, there can be a lot of reasons and contributing factors that make low back issues come around. The best way to manage low back tightness is to treat it comprehensively. In this article, you will learn different methods that you can start applying immediately to give you low back relief, as well as a follow-along 5-minute routine that we promise you will make your back feel like a million bucks!

If you spend an afternoon at your local gym long enough, you will inevitably see someone deadlifting in a way that could make your own back hurt! Chances are, you may have even strained your low back trying to master this complex exercise. Yet, youโ€™ve also heard the deadlift being praised as the best exercise for maintaining a strong and healthy back. So, which is it? Is the deadlift the problem or the solution to your back pain? In this article, youโ€™ll learn how the deadlift exercise can help you to overcome back pain, how to perform proper deadlifting with back pain, as well as some key measures supported by research that you can use to evaluate when you are ready to deadlift after a back injury!

The deadlift is one of the best exercises for both the power and strength athlete as well as the recovering patient in rehab. Not only can the lift be progressively overloaded for a proper training/rehab stimulus, but most importantly, it gives individuals the confidence that they CAN in fact lift heavy objects off the floor and combats the notion that "the back is inherently fragile". I mean, if the back was so fragile could it withstand the forces from a world-record 501kg (1104.5lbs) deadlift set by Hafpor Julius Bjornsson, better known as "The Mountain" from the Game of Thrones!? Yes, we are all not built like a strongman, but that doesn't mean that our inherent anatomy precludes us from picking up heavy objects off the floor aka deadlifting. Every individual can and should be able to bend over and pick up an object off the floor. Think about how many times you have helped move furniture, open a garage door, or help a buddy lift an object. Failing to warm up properly before deadlifting is the biggest mistake one can make in the gym, especially when lifting heavier loads. In this article, we're going to go over deadlift warmup essentials to make sure you are prepared and ready to lift some furniture with a friend or hit a new PR in the gym!

Slings (also referred to as chains and/or loops) are a functional component of the musculoskeletal system. If we think of our torso as a core cylinder, there are multiple slings that wrap around the cylinder in different orientations. The cylinder depends on strength and balance from the slings to provide a stable foundation. This article will cover a brief overview of the sling systems, as well as cover the anterior and posterior oblique sling exercise progressions and assessment!

Mike had the unique opportunity to spend 4 months treating in China. Sadly, the people there have an extremely low level of education and understanding of their health. Every day in the clinic, we battled not just construed cultural enigmas, "my back hurts because of the cold wind", but also improper education & advice, "my doctor told me if I do anything more vigorous than walking my nerve will impinge and I will be paralyzed". One of the biggest reasons why we embarked on the [P]Rehab mission in the first place was to inject some truth and science into the fitness and health industries. Proper education on your movement system, why you experience pain, and self-management strategies can go a really long way in making this world a much better and happier place. Education is power. Let us educate you on MRIs for low back pain and why you should always take medical imaging with a grain of salt!

Low back pain is the leading cause of activity limitation and work absence throughout much of the world and is associated with an enormous economic burden. This is a serious call to action to provide the general public with low back exercises for back pain! Low back pain doesn't need to seem all that scary and debilitating, in this article you will learn low back exercises for back pain specifically designed to improve core stability, strength, mobility, which may help reduce your risk of injuring your lower back!

This article will use a global approach, via Developmental Kinesiology, to train muscles through purposeful movements. Some of you may know this as โ€œDynamic Neuromuscular Stabilization,โ€ (DNS). DNS is originated by Pavel Kolar, who was known as one of the best students of the legend Vlademir Janda. The basis of DNS is on developmental kinesiology; that in early childhood your movement pattern is automatic, predictable, and genetically formed as the nervous system matures.