Fix Your Back Pain Free Sample
WHAT’S INCLUDED IN THE SNEAK PEAK
Back pain is on of the easiest injuries to fix: 00:14
Back pain is a $100 billion/year problem: 00:50
Your body is complex. But most of the time fixing it is simple: 1:18
Most back pain isn't caused by big traumatic events. It's usually a "last straw" scenario: 2:33
Think of this program as an "owner's manual" for your back: 2:58
Your back both:
-
Allows movement (bending and turning), and
-
Supports you (it's your "backbone"!): 3:09
If your core muscle are weak, your back is vulnerable to injury: 3:53
There are many possible causes for back pain: 5:04
Do you qualify for this program?: 5:33
Most low back pain (even when it's severe and debilitating) doesn't mean something terrible is wrong with you: 6:14
Common (and simple to fix) kinds of low back pain: 6:35
Getting over your "fear of pain" is the single most important hurdle in recovery: 7:13
Even if you're in severe pain, it doesn't automatically mean you need surgery: 7:43
Believe it or not, I don't care if you're in pain. I care about the trend your pain is making: 8:04
If you're feeling better and moving better, you ARE better. Nothing is secretly getting worse inside you: 9:15
When you're walking, don't "guard" your back. Walk as normally as you can. "Fake it 'til you make it!": 9:45
THE TOP 2 CAUSES OF BACK PAIN
-
Tight things (Muscles that are shorter "ropes" than they should be, limiting movement), and
-
Weak things (When your muscles aren't strong enough to protect you from injury)
THE SOLUTION
-
Loosen tight things
-
Strengthen weak things
THE ONLY 2 FIXES FOR “TIGHT THINGS”
-
Stretches (loosen tight muscles)
-
Massage (also loosen, and break up scar tissue that can "glue" things together and limit mobility)
THE ONLY FIX FOR “WEAK THINGS”
-
Exercise (adding in a few specific exercises, to make sure your knees can support and protect themselves)
WHAT’S INCLUDED IN THE PROGRAM
THE STRETCHES
-
Doorway Hamstring Stretch: 00:15
-
Lateral Hip Stretch: 4:45
-
Standing Quad Stretch: 9:46
-
Standing Calf Stretch: 14:06
-
Stair-Step Calf Stretch: 16:46
FOAM ROLLING
-
Iliotibial (IT) bands: 00:56
-
Hips/Glutes: 5:19
THE EXERCISES
-
Hamstring Curl: 13:12
-
Single Hamstring Curl (ADVANCED): 15:35
-
Swiss Ball Slow Squat: 16:53
-
Single-Leg Negative Squat (ADVANCED): 20:44
-
The Intermediate Core Program: 00:20
-
Cobra Pose: 1:01
-
Front Plank Raise: 2:24
-
Superhero: 3:18
-
Side Plank Raise: 4:10
-
Side Crunch: 5:59
-
The Advanced Core Program: 8:23
-
Marching Plank (NEW): 8:43
-
Flat-Back Crunch (NEW): 9:25
-
Double-Leg Lowering: 10:39
-
Hamstring Curl: 13:12
-
Single Hamstring Curl (ADVANCED): 15:35
-
Swiss Ball Slow Squat: 16:53
-
Single-Leg Negative Squat (ADVANCED): 20:44
ADDITIONAL INFORMATION
-
Keep maintaining your back, even after your back pain goes away: 00:29
-
Why muscles get too tight in the first place: 00:45
-
It’s a lot easier to stay healthy than it is to fix yourself when you’re “broken”: 1:11
-
Hamstring flexibility is the #1 risk factor for lower back pain. Fix it, then maintain it!: 1:30
-
To see if you need to stretch, DO the stretch! If flexibility is good, you don’t need it. If flexibility is limited, do the stretch until it’s normal again: 1:36
-
To tell if you need the foam roller, try a few test passes. If it’s painful, you need it. If it feels pretty good, you don’t!: 1:59
-
How to tell if you’re getting better: 2:17
-
How to measure improvements in daily activities: 3:05
-
Pain will start to improve before you’re completely healed: 3:53
-
Keep up with your “vehicle” maintenance, to keep pain from coming back: 4:21
-
How to return to work, play or sport, safely: 4:45
-
What happens if my pain comes back?: 7:10
-
Your goal should be, future pain is mild, brief and rare: 7:55
-
What if my pain doesn't go away quickly?: 8:43