Back Pain Exercises HERNIATED DISCS WEIGHT LIFTING
What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Bulging discs, herniated discs, ruptured discs, bad backs, blownout backs, you’ve heard all the terms before, but what does it actually mean? Today I want to show you guys exactly what it means right here on our skeleton. And more importantly tell you how you can make sure in your own training that you’re doing the right things, or avoiding the wrong things, to try to give yourself the best shot of never having this happen to you. Now right off the bat I think it’s very important to clarify, bulging discs and herniated discs.
Can happen to anybody at any time. You don’t have to be in the gym to have this happen. So, that means that any exercise can cause one of these situations to happen. And it can happen quickly. But there are a few things that will lead ourselves to this situation much more frequently, and those are the things I want to help fortify you guys against with this tutorial. So, first of all, let’s take a little bit of a closer look inside to see exactly what’s going on so you can understand that. And then we’ll come back out of it and talk about some of the situations that you might.
Want to make sure you’re extra careful of when you are training. Alright, so let’s go handheld here so I can show you exactly what’s going on. What you’ll see here is the spine, ok. We have series of vertebrae here that stack on top of each other, as you guys probably know. And they’re broken down into the different levels of the spine that we hear so often, right. Cervical spine from here down through the neck. And then we have our thoracic spine that comes down through our midback. And then we have our 5 lumbar vertebrae that make up our lower back, ok.
Now, coming back around to the front. When we talk about the discs, you can see these brown structures right here in between provide spacing and padding between our vertebrae when they’re healthy and natural, ok, in a natural state. But what happens is, when we have a herniation, you can look down here, you actually get a leakage of the material that’s inside the disc. It’s called the nucleus pulposus, right, as this thing comes out and squishes out, it literally is like a jelly donut effect. This would be a nice, intact jelly donut.
If you were to squeeze it, then it would bleed out this innerdisc material that then, as you can see, pushes and hits one of these nerve roots that then travels down to the, you know, throughout the body, right, down to our lower extremities. We have different dermatomes that these different nerve roots run to. So, when we train, if we were to have some sort of an injury and I’ll cover again what some of these activities might be that could cause this a little bit more often than others, once you get the leakage, if it’s not touching on a nerve root, that’s when you have basically a bulging disc,.
Or a herniated disc that may not, again, be symptomatic because it may not be touching on the nerve root. But as soon as this material right here contacts the nerve root, you’re going to get symptoms down that dermatome, wherever that might go. And that’s what would explain for some people that wind up complaining of hip pain or knee pain or thigh pain, or even numbness or tingling down in the toes because it depends again on what level and what nerve root this is pushing on.
Alright, so back in the real world here, what we really care about as guys lifting are we want to know, what are the activities that might lead to this situation more often than others. And again, there’s any exercise at any time that can cause this, but the issue is we want to make sure that we fortify ourselves, as I said, as much as we can. The first thing, guys, core strength. We need to know that we have the appropriate core strength. And it’s not just your abs. Guys, please, you guys know that abs alone are not your core. Your abs are just one portion.
Yoga For Your Back 30 Days of Yoga Day 4
Hi, everyone welcome to 30 days of Yoga with Adrienne. I’m Adrienne and it’s day four. Rawr! Feeling frisky! Let’s get started. All right my friends, so let’s take a deep breath in wherever you are and a long exhale out. And we’re going to start today’s practice, day four practice, duh, on all fours. So, make sure you take a deep breath in and out here just to arrive on the mat. So we’re moving kind of quickly into the practice today, but it doesn’t mean we’re going to speed up our rhythm necessarily. But just start right away with a little gentle CatCow. Check in with your breath. Take responsibility for your own happiness here and for me that means.
Connecting to my breath. Inhale. Drop the belly, press away from the earth and exhale. Curl the tail going under, begin to round up through the spine and then we draw the navel up as we release the crown of the head down and I speak into my microphone. Inhale, scooping the belly. Down, heart opens up, crown of the head lifts. We press away from the earth and exhale. Curl the tail going under. See if you can stay connected through the abdominals here so we’re not kind of linky lanky. Ah, I’ve never said that before, linky lanky. We’re not just. I usually say luky fluky. Anyway, we’re not just kind of mindlessly moving through the spinal flex, but really seeing if we can slow it down. And so maybe.
For the next couple passes, go ahead and take your eyes, your gaze off the tutorial and close your eyelids just so you can get into the sensation here as we continue to breathe and stretch it out deep breaths. Let’s do one more, wherever you are deep breath. Visualizing space between each vertebra, those disks, really creating a little bit of softness and ease throughout the body. All right, we’ll come back to the tabletop position. We’re going to take the hips to the right, the head to the left. Notice how the arms and legs and feet kind of want to come up. Stay connected. Keep a nice awareness through your foundation, even here. So we.
Create this crescent moon shape with the right side body. Take a deep breath in, exhale back to center and now hips to the left, head to the right. Stay connected through the tops of the feet. All 10 fingerprints pressing into the mat. Deep breathe in and on an exhale we melt it back to center. Cool. Hearttoearth pose. We drop the elbows where the hands are. We try to keep the knees in line with the elbows, so this kind of railroad track image here as we walk the knees back and we melt the heart. Now, this is where I’m guiding you to, but listen to your shoulders, if they are tighter you might widen the elbows. If the hips are pinching, you might widen the knees. So always.
Working to create space, you might find a gentle rock here. Oh, yeah that feels awesome. And we continue to deepen the breath, find what feels good. Then we’ll press into the tops of the feet. Take one more breath here, inhale and exhale. Melt the heart down exhale breath. Inhale to come up, press into the earth, slowly come back to all fours. Day four all fours. All right, this time we’re going to curl the toes under and we’re going to send the sitbones to the heels here and nice and easy walk the palms all the way up to the thighs. We’ll just take a rest here. I just want to check in with the feet here and you might use this.
Time to check in with the shoulders, the neck or you might just continue to deepen the breathe. Find that Pranayama. Breathing into the soles of the feet. And I’ll dive back forward onto all fours. All right, this time widen the knees as wide as the mat; bring the two big toes together. Walk the palms out just ahead of the shoulder points, and we’re going to inhale, reach the right fingertips forward stretch through the right side body and on an exhale weave those right fingertips in and underneath the bridge of the left arm. We come to rest on the right ear here, and I press into the left palm. It’s one of my favorites here. Sit bones rock up towards the sky so you can find this rock in the pelvis.
That feels really great on the back body and we breathe here. For a deeper stretch you can press up and out of those left fingerprints, or you can reach the left palm all the way up towards the front edge of your mat. Breathe deeply here deep breath. Then, if you’re feeling a little frisky and you want to meet your edge here, have a little fun, you’ll curl the left toes under and maybe, slowly, keep your left toes on the ground, slide the left leg out. Find that sitbone to heel connection. If you feel like, quot;Ugh, I’m going to fall over.quot; Connect to your core navel to spine, Uddiyana Bandha. Nice, Bandha lock here to engage the full body experience. One more breathe here. Press into that left heel and.