Posts Categorized: Back Performance

Lower Body Training without Loading the Spine

Posted by & filed under .

Back pain is a major issue for most people. It has been reported that close to 80% of the population will experience low back pain in their lives. One of the best ways to manage and reduce back pain is through movement. The only problem is that most people do not move properly. Everyday life […]

Side Plank Mistakes

Posted by & filed under .

Side planks are one of the most valuable core exercises. They are one of the best for training lateral core stability, a quality that many people are lacking in (especially on their right side). Side planks can also be modified to help people suffering from back pain. When I hurt my back about a year […]

Rethinking Sets and Reps for Core Training

Posted by & filed under .

Stuart McGill is one of my favorite people in the fitness/training/strength and conditioning field to learn from. The guy pretty much knows everything there is to know about the back from injury mechanisms to how to train out of pain. The amount of spines (not human) that he had crushed in his lab is astounding […]

Brace your Core, Breathe, and Move

Posted by & filed under .

There are many people out there that have worked out on their own for a long time and have a common perception of what ab work is.  Typically, it consists of every variation of the crunch known to man. When they learn or see a new exercise it is just another variation.  This is a […]

Quick and Easy Back Pain Hacks

Posted by & filed under .

Back pain can be one of the most annoying things on the planet. A lot of the time there is no specific cause to it, but it hurts like hell. The back is also a weird area because you cannot work directly on the joint to improve symptoms. Usually, back pain is mediated by activating […]

Overhead Single Leg Work for Disk Injuries

Posted by & filed under .

Herniated and bulging disks are an all too common injury for the general public. Due to prolonged poor postures and sometimes bad training protocols, these injuries are a huge issue. I even remember on Day 1 of work I was excited for my first group, yet still half asleep at 6 am. I head out […]

Lifting after a Day of Sitting

Posted by & filed under .

A lot of people enjoy lifting later in the day, after work. Evening time lifting can be a great time for people that like it because they are awake and have usually eaten at least half of their daily calories by then. In the same way that bed rests works, getting a lift in after […]

5 Exercises for Extension Based Back Pain

Posted by & filed under .

As much as I make it seem like everyone is hunched over like Quasimodo, not everyone is in flexion based back pain. The opposite affliction is extension based pain. Extended posture is simply defined as an increased arch in the back and often includes anterior pelvic tilt. Extension intolerance is usually seen in populations that […]

5 Exercises for Flexion Based Back Pain

Posted by & filed under .

Flexion based back pain is a very common occurrence. With the nature of our lifestyle now, we sit more than ever and are less active. So much time gets spent sitting because of work, driving, and technology that this is a real concern. Flexion based back pain is a result of the spine staying in […]

How to Manage Back Pain

Posted by & filed under .

Back pain can come out of nowhere and blind side anyone. Every day life is pretty abusive on the spine. Sitting, picking things up, and exercising can all throw the back into fits. The problem that makes it so hard to deal with is the fact that back pain is a result from chronic overuse. […]