1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,080 --> 00:00:19,239 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:19,280 --> 00:00:23,760 Speaker 1: was swimming the other day, which many of you know 4 00:00:23,880 --> 00:00:27,960 Speaker 1: is not my favorite sport, but I know how important 5 00:00:28,040 --> 00:00:31,200 Speaker 1: it is for me, and that's why do you you tryathlons. 6 00:00:31,240 --> 00:00:33,240 Speaker 1: And that's why I have the goals to cross train, 7 00:00:33,320 --> 00:00:35,240 Speaker 1: to be forced to cross train, and to have all 8 00:00:35,240 --> 00:00:39,000 Speaker 1: those other motivational factors that comes with it. But that's 9 00:00:39,000 --> 00:00:42,239 Speaker 1: not what today's shows about. Uh. There is a lifeguard 10 00:00:42,280 --> 00:00:47,080 Speaker 1: who I am friends with, and this person is in 11 00:00:47,159 --> 00:00:50,000 Speaker 1: pain and you can see it on his face and 12 00:00:50,080 --> 00:00:52,920 Speaker 1: we talked about it every time I come in, and 13 00:00:52,920 --> 00:00:54,680 Speaker 1: I said, you know what, it's time to do a 14 00:00:54,680 --> 00:00:57,800 Speaker 1: show on this very topic. And I was surprised because 15 00:00:57,840 --> 00:01:00,400 Speaker 1: I thought I already had. I know, I've talked about it, 16 00:01:00,440 --> 00:01:03,520 Speaker 1: and that's the problem is over four hundred shows, I 17 00:01:03,560 --> 00:01:07,520 Speaker 1: believe now, so there's a lot to remember. But I've 18 00:01:07,560 --> 00:01:09,520 Speaker 1: definitely touched upon it. But no, I haven't done a 19 00:01:09,560 --> 00:01:13,360 Speaker 1: specific episode about back pain. And that's what this friend has, 20 00:01:14,520 --> 00:01:18,080 Speaker 1: and I feel really bad for him. He's young and 21 00:01:18,160 --> 00:01:22,360 Speaker 1: he's in discomfort. You could see it on his face 22 00:01:22,400 --> 00:01:25,520 Speaker 1: and we talk about it, and it's just so insidious, 23 00:01:26,080 --> 00:01:30,800 Speaker 1: and over eighty percent of people will experience it at 24 00:01:30,840 --> 00:01:33,920 Speaker 1: some point in their lifetime. So most of you are 25 00:01:34,000 --> 00:01:37,360 Speaker 1: listening to this right now either have low back pain, 26 00:01:37,720 --> 00:01:42,480 Speaker 1: have experienced it in the past, both and it will 27 00:01:42,480 --> 00:01:47,000 Speaker 1: continue unless you listen to the show and take into 28 00:01:47,040 --> 00:01:49,120 Speaker 1: account the information I'm going to give you and then 29 00:01:49,160 --> 00:01:53,960 Speaker 1: put it into effect and to follow the guidelines. And 30 00:01:54,040 --> 00:01:59,280 Speaker 1: they are simple. They are simple when it comes to 31 00:02:00,840 --> 00:02:05,320 Speaker 1: the issues. Many of the issues that people have when 32 00:02:05,320 --> 00:02:09,800 Speaker 1: it comes to back pain, they can be remedied in 33 00:02:09,840 --> 00:02:15,000 Speaker 1: a pretty simple way. Now, there are so many different 34 00:02:15,000 --> 00:02:17,960 Speaker 1: types of back pain, and I'm talking about chronic and 35 00:02:17,960 --> 00:02:20,679 Speaker 1: I'm talking about a very specific kind, the most common kind, 36 00:02:20,760 --> 00:02:25,080 Speaker 1: so not an injury, specific injury, not an acute injury. 37 00:02:26,280 --> 00:02:29,400 Speaker 1: And yes, of course there are many various types of 38 00:02:29,600 --> 00:02:31,480 Speaker 1: causes of back pain, but I'm gonna talk about that, 39 00:02:32,600 --> 00:02:35,399 Speaker 1: and we control what we can. And so when we're 40 00:02:35,440 --> 00:02:39,120 Speaker 1: talking about the really common issues with back pain, yes, 41 00:02:40,360 --> 00:02:48,000 Speaker 1: there are very simple fixes that fall under my term, 42 00:02:48,000 --> 00:02:52,799 Speaker 1: my philosophy, my practice of excessive moderation. It's just the 43 00:02:52,840 --> 00:02:56,280 Speaker 1: way it is. And a couple of minutes a day, 44 00:02:57,880 --> 00:03:02,800 Speaker 1: several times a week can make huge differences in this 45 00:03:02,880 --> 00:03:07,640 Speaker 1: type of discomfort. And as I was thinking and preparing 46 00:03:07,680 --> 00:03:13,520 Speaker 1: for the show, I thought about how it's not about 47 00:03:14,080 --> 00:03:17,079 Speaker 1: you know, as especially as we get older, the vanity 48 00:03:17,120 --> 00:03:20,040 Speaker 1: side and the scale and all that stuff is important. 49 00:03:20,080 --> 00:03:23,359 Speaker 1: And I've done, you know, dozens and dozens of shows 50 00:03:23,440 --> 00:03:25,720 Speaker 1: on on both of those and will continue. Of course, 51 00:03:25,960 --> 00:03:27,560 Speaker 1: we want to look good and we want to be 52 00:03:27,680 --> 00:03:31,200 Speaker 1: a certain weight. Those are both goals of exercise and 53 00:03:31,280 --> 00:03:33,280 Speaker 1: eating well. But at the end of the day, if 54 00:03:33,320 --> 00:03:35,680 Speaker 1: you weigh the weight you want to weigh, and if 55 00:03:35,720 --> 00:03:38,000 Speaker 1: you look good but you have back pain, what does 56 00:03:38,040 --> 00:03:41,440 Speaker 1: it matter? What does it matter? So not only do 57 00:03:41,480 --> 00:03:44,760 Speaker 1: we want to live a long life, but those years 58 00:03:44,760 --> 00:03:46,520 Speaker 1: have to be quality, because if you live to be 59 00:03:46,560 --> 00:03:48,040 Speaker 1: a hundred and three but you're in pain for the 60 00:03:48,080 --> 00:03:51,040 Speaker 1: last forty years of your life, what does it matter. 61 00:03:52,320 --> 00:03:54,800 Speaker 1: That's what's so important, that's what's not talked about enough. 62 00:03:54,840 --> 00:04:02,480 Speaker 1: And yes, so often these so luctions are excessive moderation, 63 00:04:02,840 --> 00:04:06,880 Speaker 1: are focusing on a handful of things that we can control. 64 00:04:07,480 --> 00:04:11,920 Speaker 1: And I'm gonna give you five possible causes of your 65 00:04:13,080 --> 00:04:15,880 Speaker 1: back pain low back pain, and these are things we 66 00:04:15,920 --> 00:04:19,720 Speaker 1: can control. Quick break when we come back and get 67 00:04:19,839 --> 00:04:22,039 Speaker 1: right into it. Not going deep into the science here today, 68 00:04:22,120 --> 00:04:24,400 Speaker 1: but I am going to read from a phenomenal article 69 00:04:25,760 --> 00:04:31,480 Speaker 1: that really gets into a really interesting connection between exercise 70 00:04:32,480 --> 00:04:35,200 Speaker 1: and low back pain, one that I'm pretty sure you 71 00:04:35,240 --> 00:04:37,640 Speaker 1: haven't thought of or heard of yet. All right, quick break, 72 00:04:37,680 --> 00:04:50,440 Speaker 1: we'll be right back. All right, we are back. Thought 73 00:04:50,480 --> 00:04:52,960 Speaker 1: of naming this show back Pain one on one, and 74 00:04:53,000 --> 00:04:57,000 Speaker 1: I thought that's really boring. And I've named many other 75 00:04:57,080 --> 00:05:00,080 Speaker 1: shows where I get into like the first stab that 76 00:05:00,200 --> 00:05:03,360 Speaker 1: an issue, you know, I label it one oh one 77 00:05:03,560 --> 00:05:05,440 Speaker 1: and there will be two oh two's, as I've said 78 00:05:05,440 --> 00:05:09,120 Speaker 1: in three oh three's, But it just it didn't didn't 79 00:05:09,200 --> 00:05:11,680 Speaker 1: jump out at me. So I'm calling it back paint 80 00:05:11,760 --> 00:05:15,920 Speaker 1: and exercise, and specifically because I'm going to read from 81 00:05:15,960 --> 00:05:19,040 Speaker 1: this phenomenal article a couple of paragraphs to give you 82 00:05:19,400 --> 00:05:24,400 Speaker 1: yet another insight another reason why exercise is so valuable. 83 00:05:24,880 --> 00:05:27,880 Speaker 1: All right, but I have to start with two problems 84 00:05:27,920 --> 00:05:32,080 Speaker 1: that come with exercise and pain. And this is human 85 00:05:32,160 --> 00:05:34,760 Speaker 1: nature and it has to be brought up over and 86 00:05:34,839 --> 00:05:36,840 Speaker 1: over again because it's a huge part of why people 87 00:05:36,880 --> 00:05:40,520 Speaker 1: don't exercise. And I always think of all those cheesy 88 00:05:40,600 --> 00:05:45,919 Speaker 1: songs that have the line the lyric you don't know 89 00:05:46,000 --> 00:05:49,200 Speaker 1: what you've got until it's gone. So many eighties big 90 00:05:49,279 --> 00:05:51,800 Speaker 1: hair bands, but so many different songs. You don't know 91 00:05:51,800 --> 00:05:53,960 Speaker 1: what you've got until it's gone. That is so true 92 00:05:54,360 --> 00:05:59,479 Speaker 1: with our health, and part of that, I believe is 93 00:06:00,160 --> 00:06:04,400 Speaker 1: evolutionary and protective. We can't dwell on pain, so it's 94 00:06:04,400 --> 00:06:07,440 Speaker 1: good and it's bad. We don't appreciate what we have 95 00:06:07,560 --> 00:06:10,120 Speaker 1: until it's gone. And I've done those shows and talked 96 00:06:10,160 --> 00:06:13,359 Speaker 1: about prehab versus rehab over and over and over again. 97 00:06:13,400 --> 00:06:16,560 Speaker 1: For this reason, you will do the exercises that you 98 00:06:16,600 --> 00:06:18,880 Speaker 1: need to do for your lower back and the stretches. 99 00:06:19,279 --> 00:06:21,040 Speaker 1: You either do them because you want to or because 100 00:06:21,080 --> 00:06:23,440 Speaker 1: you have to. You either do them because you're hurt 101 00:06:24,000 --> 00:06:26,279 Speaker 1: and physical therapist is making you do them and you're 102 00:06:26,279 --> 00:06:29,160 Speaker 1: paying for that privilege. Or you will do and follow 103 00:06:29,240 --> 00:06:33,880 Speaker 1: the rules the five guidelines reasons why you may have 104 00:06:34,520 --> 00:06:40,240 Speaker 1: low back pain and add it to your routine. And 105 00:06:40,279 --> 00:06:42,719 Speaker 1: it doesn't take long and it's not hard, and it 106 00:06:42,720 --> 00:06:46,840 Speaker 1: doesn't even require any equipment. But you have to appreciate 107 00:06:47,800 --> 00:06:50,480 Speaker 1: your health while you have it and do these exercises 108 00:06:50,520 --> 00:06:54,640 Speaker 1: before it's an issue. And then I was thinking about 109 00:06:54,680 --> 00:06:57,880 Speaker 1: this as I was swimming again, because I've talked about 110 00:06:57,920 --> 00:07:00,520 Speaker 1: my one issue after all, the race is all the 111 00:07:00,560 --> 00:07:02,719 Speaker 1: things I've done, has nothing to do with those races, 112 00:07:03,320 --> 00:07:05,960 Speaker 1: and the running and the biking in the swimming has 113 00:07:06,000 --> 00:07:09,240 Speaker 1: to do with an injury I had playing football in 114 00:07:09,320 --> 00:07:12,400 Speaker 1: high school. And it's one shoulder. And I'm still annoyed 115 00:07:12,440 --> 00:07:15,600 Speaker 1: that I played football like I did and got hurt. 116 00:07:16,480 --> 00:07:18,440 Speaker 1: But I have a shoulder issue. I'm still working on it, 117 00:07:18,560 --> 00:07:22,320 Speaker 1: still trying to protect it, you know, major dislocation, a 118 00:07:22,400 --> 00:07:26,680 Speaker 1: bunch of time surgery back in the eighties. And one 119 00:07:26,720 --> 00:07:30,240 Speaker 1: of the reasons I swim is to strengthen and stretch 120 00:07:30,520 --> 00:07:35,240 Speaker 1: and keep my shoulders healthy, and it's phenomenal for that. 121 00:07:36,080 --> 00:07:38,040 Speaker 1: And the other day when I was swimming, I'm getting 122 00:07:38,040 --> 00:07:42,520 Speaker 1: ready for an iron Man. No issues from those and 123 00:07:42,560 --> 00:07:46,760 Speaker 1: all the marathons and ultras. But I do certain swimming 124 00:07:46,800 --> 00:07:49,400 Speaker 1: drills and swim a certain way, not to go faster, 125 00:07:49,840 --> 00:07:54,880 Speaker 1: but just for my shoulders. And I know that if 126 00:07:54,920 --> 00:07:58,440 Speaker 1: I don't do these things, that issue will slowly creep 127 00:07:58,480 --> 00:07:59,960 Speaker 1: back up on me. So I need to do the prehab. 128 00:08:01,280 --> 00:08:03,960 Speaker 1: And the other day it started to feel really good 129 00:08:05,480 --> 00:08:07,160 Speaker 1: because I had laid off it for a little while, 130 00:08:07,320 --> 00:08:10,800 Speaker 1: wasn't swimming, wasn't doing what I needed to do, and 131 00:08:10,840 --> 00:08:14,760 Speaker 1: I felt it coming back, and then I thought, oh, 132 00:08:14,960 --> 00:08:18,920 Speaker 1: this is right. When most people stop doing what they 133 00:08:18,920 --> 00:08:21,000 Speaker 1: need to do because it feels good. So not only 134 00:08:21,040 --> 00:08:26,280 Speaker 1: don't you appreciate it when you're healthy, when you fix it, 135 00:08:26,560 --> 00:08:31,160 Speaker 1: you forget the pain you had. Again, protective evolutionary, so 136 00:08:31,240 --> 00:08:34,240 Speaker 1: you can't forget. You got to keep doing those things 137 00:08:34,240 --> 00:08:36,320 Speaker 1: when it feels good, you keep doing. You don't have 138 00:08:36,440 --> 00:08:41,160 Speaker 1: to do, generally speaking, as much or as many exercises 139 00:08:41,200 --> 00:08:46,400 Speaker 1: probably that you did to to fix it. But you 140 00:08:46,440 --> 00:08:51,319 Speaker 1: need to have a mix. And that's really good news. 141 00:08:51,679 --> 00:08:55,920 Speaker 1: All right. So back pain. Five general reasons why you 142 00:08:55,960 --> 00:08:59,120 Speaker 1: could have it, And again there's so many different reasons. 143 00:08:59,120 --> 00:09:02,920 Speaker 1: Of course we're talking chronic and we're talking really common 144 00:09:03,000 --> 00:09:08,120 Speaker 1: causes today huge part of why so many people have it. 145 00:09:08,280 --> 00:09:13,840 Speaker 1: I'm gonna start with something you're probably not expecting. Mental. 146 00:09:15,480 --> 00:09:19,880 Speaker 1: There are those people Dr John Sarno is one of them, 147 00:09:19,920 --> 00:09:23,520 Speaker 1: many books who believe that it's a mental issue that 148 00:09:23,600 --> 00:09:27,760 Speaker 1: you are taking that stress, that anxiety, all of those 149 00:09:27,840 --> 00:09:31,240 Speaker 1: cognitive issues, and they are presenting as a low back pain. 150 00:09:31,440 --> 00:09:36,160 Speaker 1: I'm open to that totally open to that, but that's 151 00:09:36,160 --> 00:09:38,160 Speaker 1: not what I'm gonna dwell on. But I'm gonna put 152 00:09:38,160 --> 00:09:43,319 Speaker 1: that out there. Of course, the mind body connection is 153 00:09:43,440 --> 00:09:48,640 Speaker 1: insanely incredible. That's why I did my masters with the 154 00:09:48,679 --> 00:09:54,160 Speaker 1: sports psychology component psychology and continue to study that today. 155 00:09:55,559 --> 00:09:59,520 Speaker 1: Absolute incredible connection. But I wanted to put that out there. 156 00:10:01,600 --> 00:10:06,320 Speaker 1: I believe that can be an issue. And so what 157 00:10:06,360 --> 00:10:09,360 Speaker 1: do we want to do? Control the stress, control the anxiety. 158 00:10:09,480 --> 00:10:13,559 Speaker 1: What is one great way to do that? Exercise one 159 00:10:13,559 --> 00:10:17,760 Speaker 1: of the greatest stress reducers out there. But that's not 160 00:10:17,800 --> 00:10:21,520 Speaker 1: the connection I'm talking about, but yet another reason to 161 00:10:21,679 --> 00:10:26,559 Speaker 1: exercise to get rid of that stress in case that 162 00:10:26,800 --> 00:10:29,120 Speaker 1: is one of the reasons or the reason for your 163 00:10:29,160 --> 00:10:35,359 Speaker 1: back pain, instead of popping pills, which if you are prescribed, 164 00:10:35,360 --> 00:10:37,240 Speaker 1: I always say, you do what your doctor says and 165 00:10:37,280 --> 00:10:41,520 Speaker 1: you get to where you need to be. But exercise is, 166 00:10:41,640 --> 00:10:44,360 Speaker 1: in conjunction with, or in and of itself, one of 167 00:10:44,400 --> 00:10:48,960 Speaker 1: the greatest stress reduction therapies out there, and it's one 168 00:10:49,000 --> 00:10:50,640 Speaker 1: of the primary reasons I do it to this day, 169 00:10:50,640 --> 00:10:52,040 Speaker 1: all right, So I had to throw that out there. 170 00:10:52,200 --> 00:10:57,640 Speaker 1: Mental side could be okay, Number two, weak muscles come on, 171 00:10:58,200 --> 00:11:00,960 Speaker 1: core muscles, core muscles, How off do we hear about that? 172 00:11:02,160 --> 00:11:05,600 Speaker 1: Are abdominal muscles and our back muscles need to be 173 00:11:05,640 --> 00:11:08,839 Speaker 1: as strong as possible, and they're not because we're not 174 00:11:08,960 --> 00:11:13,480 Speaker 1: strengthening and because what we're sitting all day long, we're 175 00:11:13,520 --> 00:11:18,600 Speaker 1: not moving. We're not moving and that's a problem. So 176 00:11:18,720 --> 00:11:23,880 Speaker 1: core exercises, the same exercises, many of which you will 177 00:11:23,920 --> 00:11:26,880 Speaker 1: do in rehab when you have those back issues, are 178 00:11:26,880 --> 00:11:31,960 Speaker 1: the ones you should do in prehab. And those are 179 00:11:32,200 --> 00:11:37,160 Speaker 1: the back extension exercises, the bird dog planks, all of 180 00:11:37,200 --> 00:11:42,600 Speaker 1: those very simple body weight only, no equipment required, exercises 181 00:11:43,240 --> 00:11:45,640 Speaker 1: that if you do three to five minutes a couple 182 00:11:45,679 --> 00:11:52,960 Speaker 1: of times a week, we'll have dramatic impact on your 183 00:11:53,000 --> 00:11:57,600 Speaker 1: lower back pain and your quality of life. People. It's 184 00:11:57,640 --> 00:12:01,480 Speaker 1: all connected, all right. So weak muscles, of course, And 185 00:12:01,640 --> 00:12:03,560 Speaker 1: I don't want to get deep into anything here today. 186 00:12:03,559 --> 00:12:07,199 Speaker 1: This is back paint and exercise one oh one essentially. 187 00:12:07,679 --> 00:12:13,160 Speaker 1: But you know your core muscles, you're obliques erectus abdominus, 188 00:12:13,200 --> 00:12:15,560 Speaker 1: and you're e rector spine II muscles. So we'll talk 189 00:12:15,559 --> 00:12:19,280 Speaker 1: about three basic muscles that run alongside your spine, your 190 00:12:19,360 --> 00:12:23,920 Speaker 1: ilio costalus, your logicimus and your spinalis muscles. And when 191 00:12:23,960 --> 00:12:27,400 Speaker 1: you do back extensions and exercises that strengthen your back, 192 00:12:27,440 --> 00:12:30,640 Speaker 1: those are three muscles that are being strengthened. And the 193 00:12:30,800 --> 00:12:35,640 Speaker 1: more you sit, the less you move, the more those 194 00:12:35,800 --> 00:12:38,400 Speaker 1: muscles get weak, and the more pain you're going to 195 00:12:38,440 --> 00:12:44,320 Speaker 1: be in. All right, Number three, tight muscles sitting all 196 00:12:44,400 --> 00:12:47,520 Speaker 1: day long. Not only does sitting make us weaker and 197 00:12:47,559 --> 00:12:50,840 Speaker 1: weaken those muscles, it gets them tight and it pulls 198 00:12:50,880 --> 00:12:53,640 Speaker 1: you forward. Everything in life, as I've said, pulls you 199 00:12:53,679 --> 00:12:59,440 Speaker 1: forward gravity sitting, tight hip flex or muscles. When all 200 00:12:59,440 --> 00:13:02,520 Speaker 1: those muscles are tight, it puts your body. It takes 201 00:13:02,559 --> 00:13:06,200 Speaker 1: it out of its natural formation and the ability to 202 00:13:06,320 --> 00:13:09,800 Speaker 1: move naturally. And that's a problem. So we need to 203 00:13:09,920 --> 00:13:12,520 Speaker 1: strengthen and we need to stretch. And you have heard 204 00:13:12,600 --> 00:13:15,000 Speaker 1: that and what you need to do. And I have 205 00:13:15,160 --> 00:13:20,160 Speaker 1: this in my virtual gym, Tom Holland Fitness. It's that 206 00:13:20,240 --> 00:13:22,000 Speaker 1: three to five minute routine. I know, you go, I 207 00:13:22,040 --> 00:13:23,679 Speaker 1: don't know what to do. And in my book the 208 00:13:23,720 --> 00:13:26,800 Speaker 1: micro Workout Plan, same thing. Yes, I'm pitching these products 209 00:13:26,800 --> 00:13:31,079 Speaker 1: for a reason. So often people say, okay, I want 210 00:13:31,080 --> 00:13:33,200 Speaker 1: to do it. What do I do? Three to five minutes? 211 00:13:33,520 --> 00:13:37,600 Speaker 1: Five minutes by the way of core exercises phenomenal. You 212 00:13:37,600 --> 00:13:41,559 Speaker 1: shouldn't do much more when you are just trying to prehab. 213 00:13:42,320 --> 00:13:45,480 Speaker 1: That's really great news. All right, So tight muscles, you 214 00:13:45,480 --> 00:13:47,720 Speaker 1: gotta strengthen, you gotta stretch. I'd like to do both 215 00:13:47,720 --> 00:13:50,679 Speaker 1: at the same time. I will do a back exercise, 216 00:13:50,760 --> 00:13:52,960 Speaker 1: I will flip over and I will stretch. I will 217 00:13:52,960 --> 00:13:55,959 Speaker 1: do a back exercise, I will flip over and stretch, 218 00:13:57,000 --> 00:14:00,360 Speaker 1: and in five minutes, oftentimes in front of a TV 219 00:14:00,480 --> 00:14:05,080 Speaker 1: at night on the you know rug, I'm done. Okay. 220 00:14:05,280 --> 00:14:10,199 Speaker 1: Number four Activity and repetitive movements. You golfers out there, 221 00:14:10,200 --> 00:14:14,520 Speaker 1: you know, asking your body to do things like golf 222 00:14:14,640 --> 00:14:18,880 Speaker 1: with rotation, such a huge full body movement. When you 223 00:14:18,960 --> 00:14:22,080 Speaker 1: have weak core muscles, tight core muscles, and you ask 224 00:14:22,120 --> 00:14:24,160 Speaker 1: your body to do those type of things, and there's 225 00:14:24,200 --> 00:14:29,320 Speaker 1: many other movements as well, that's a problem. That's a problem. 226 00:14:29,360 --> 00:14:33,680 Speaker 1: And so you strengthen and stretch and reduce your stress 227 00:14:33,960 --> 00:14:38,360 Speaker 1: through exercise so that you can golf and do those 228 00:14:38,400 --> 00:14:42,320 Speaker 1: things you love that ask your body to do movements 229 00:14:42,360 --> 00:14:44,640 Speaker 1: that are going to be challenging on your lower back. 230 00:14:45,760 --> 00:14:48,960 Speaker 1: And finally, and this is really important. You know how 231 00:14:49,040 --> 00:14:53,120 Speaker 1: often I have to side. Do we talk about being 232 00:14:53,160 --> 00:14:55,920 Speaker 1: a healthy weight. One of the main reasons are one 233 00:14:55,920 --> 00:15:00,360 Speaker 1: of the many main reasons, the myriad reasons are that 234 00:15:00,440 --> 00:15:05,160 Speaker 1: when you're carrying around excess weight, especially men, in your abdomen, 235 00:15:05,360 --> 00:15:07,040 Speaker 1: what do you think that does to your lower back? 236 00:15:08,040 --> 00:15:10,640 Speaker 1: What do you think put strain on your lower back 237 00:15:11,520 --> 00:15:14,800 Speaker 1: twenty four hours a day, seven days a week. So 238 00:15:14,800 --> 00:15:18,200 Speaker 1: when people keep having that conversation that they say we're 239 00:15:18,200 --> 00:15:21,280 Speaker 1: supposed to have about being a healthy weight, this is 240 00:15:21,320 --> 00:15:24,080 Speaker 1: another reason. So not only stress on your joints, your 241 00:15:24,160 --> 00:15:27,640 Speaker 1: knee joints from carrying around excess weight, but you're back 242 00:15:28,800 --> 00:15:32,240 Speaker 1: and again men, so you have weak muscles, you're carrying 243 00:15:32,280 --> 00:15:35,800 Speaker 1: around excess weight, you have tight muscles. D You see 244 00:15:35,800 --> 00:15:40,280 Speaker 1: where I'm going here, people, And you know what, as 245 00:15:40,280 --> 00:15:43,440 Speaker 1: I'm talking, I'm throwing in a six because this is 246 00:15:43,720 --> 00:15:47,640 Speaker 1: absolutely the core pun intended of all of this is 247 00:15:47,760 --> 00:15:51,040 Speaker 1: that the most insidious nature of back pain is that 248 00:15:51,080 --> 00:15:54,000 Speaker 1: the sixth reason is you have back pain to begin with, 249 00:15:54,600 --> 00:15:58,000 Speaker 1: and so you do less and what happens everything I 250 00:15:58,120 --> 00:16:01,720 Speaker 1: just talked about, you move us. So Number one, the 251 00:16:01,760 --> 00:16:05,080 Speaker 1: stress and anxiety comes because you're not getting that release. 252 00:16:05,800 --> 00:16:08,160 Speaker 1: Number two, your muscles get weaker, number three, they get 253 00:16:08,160 --> 00:16:11,400 Speaker 1: tighter number four when you do those activities that you 254 00:16:11,400 --> 00:16:17,800 Speaker 1: want to do, like golf to recipe for disaster, and 255 00:16:17,840 --> 00:16:21,680 Speaker 1: when you're carrying around excess weight, it's adding to the problem. 256 00:16:21,720 --> 00:16:25,360 Speaker 1: And so that's the insidious nature of lower back pain. 257 00:16:25,680 --> 00:16:29,840 Speaker 1: And that's in all the studies. Not talking about them today, 258 00:16:29,880 --> 00:16:33,360 Speaker 1: but when you start to read into these studies, they 259 00:16:33,400 --> 00:16:36,800 Speaker 1: always talk about in the abstract, how when people have 260 00:16:36,920 --> 00:16:39,560 Speaker 1: back pain they do less. In all of these things happen. 261 00:16:39,840 --> 00:16:45,240 Speaker 1: It is a horrible snowball effect. Alright, Final break. When 262 00:16:45,280 --> 00:16:47,720 Speaker 1: we come back, I'm going to read from this phenomenal 263 00:16:47,880 --> 00:16:50,760 Speaker 1: article to put it all to bed, and then i'll 264 00:16:50,760 --> 00:16:54,680 Speaker 1: give you the takeaway, all right, and seriously, out of 265 00:16:54,760 --> 00:16:58,520 Speaker 1: all of my shows when it comes to like muscular issues, 266 00:16:58,640 --> 00:17:03,640 Speaker 1: musculo skeletal issue, the back, the things we just discussed, 267 00:17:03,680 --> 00:17:06,600 Speaker 1: I just discussed with you and the solution that I 268 00:17:06,680 --> 00:17:09,120 Speaker 1: talked about a couple of minutes several times a week. 269 00:17:09,960 --> 00:17:12,000 Speaker 1: If you think it sounds too good to be true, 270 00:17:12,800 --> 00:17:26,679 Speaker 1: it isn't. Final break. We'll be right back, all right, 271 00:17:26,720 --> 00:17:30,600 Speaker 1: talking about back pain and specifically the connection with exercise. 272 00:17:31,240 --> 00:17:34,159 Speaker 1: And let me just read to you from this phenomenal article. 273 00:17:34,320 --> 00:17:37,000 Speaker 1: Sometimes I do this when it's really really good. I'll 274 00:17:37,040 --> 00:17:39,640 Speaker 1: read directly from it when I can't improve upon it. 275 00:17:39,880 --> 00:17:42,480 Speaker 1: This is just perfect. So, yes, all the things I 276 00:17:42,560 --> 00:17:47,760 Speaker 1: talked about are connected with exercise. They're all the anxiety, 277 00:17:47,800 --> 00:17:50,560 Speaker 1: the stress, the excess weight, all connected. But listen to 278 00:17:50,600 --> 00:17:53,400 Speaker 1: this all right. This is from something called the Conversation. 279 00:17:53,880 --> 00:17:57,800 Speaker 1: October just came out and the title was back pain, 280 00:17:57,880 --> 00:18:00,760 Speaker 1: Why exercise can provide relief and how to do it safely? 281 00:18:01,280 --> 00:18:04,720 Speaker 1: And read verbatim here we go. There's growing evidence suggesting 282 00:18:04,760 --> 00:18:08,119 Speaker 1: that exercise leads to beneficial changes to certain functions in 283 00:18:08,160 --> 00:18:14,480 Speaker 1: the nervous system, including the brain. Exercise directly influences how 284 00:18:14,520 --> 00:18:20,480 Speaker 1: we experience pain by decreasing our sensitivity to potentially damaging stimuli. 285 00:18:20,720 --> 00:18:27,440 Speaker 1: The phenomenon is known as exercise induced hypoalgesia. In research 286 00:18:27,520 --> 00:18:30,600 Speaker 1: on pain free adults, a single bout of high intensity 287 00:18:30,640 --> 00:18:34,240 Speaker 1: aerobic exercise such as cycling or running for fifteen minutes 288 00:18:34,320 --> 00:18:38,000 Speaker 1: is able to trigger these pain relief effects for approximately 289 00:18:38,080 --> 00:18:43,000 Speaker 1: thirty minutes afterwards. And the study that they're referring to 290 00:18:43,600 --> 00:18:46,800 Speaker 1: is from I love this. I've never talked about, uh, 291 00:18:46,840 --> 00:18:49,719 Speaker 1: this journal on this show up until now the Journal 292 00:18:49,720 --> 00:18:52,359 Speaker 1: of Pain. How isn't that that not the greatest journal 293 00:18:52,400 --> 00:18:57,080 Speaker 1: to read? Right? November two. The study was Exercised induced 294 00:18:57,359 --> 00:19:01,760 Speaker 1: hypoalgesia in pain free and chronic pain populations, State of 295 00:19:01,800 --> 00:19:05,040 Speaker 1: the art and future directions going to read just the abstract. 296 00:19:05,400 --> 00:19:10,080 Speaker 1: Exercise is considered an important component of effective chronic pain management, 297 00:19:10,400 --> 00:19:13,840 Speaker 1: and it is well established that long term exercise training 298 00:19:13,920 --> 00:19:18,800 Speaker 1: provides pain relief in healthy pain free populations. A single 299 00:19:18,840 --> 00:19:23,240 Speaker 1: bout of aerobic or resistance exercise typically leads to exercise 300 00:19:23,680 --> 00:19:30,159 Speaker 1: induced hypoalgesia acronym ei H, a generalized reduction in pain 301 00:19:30,280 --> 00:19:34,399 Speaker 1: and pain sensitivity that occurs during exercise and for some 302 00:19:34,560 --> 00:19:39,480 Speaker 1: time afterwards. Okay, but they go on. In contrasts, exercise 303 00:19:39,600 --> 00:19:44,520 Speaker 1: induced hypoalgesia is more variable in chronic pain populations okay, 304 00:19:44,760 --> 00:19:49,080 Speaker 1: and is more frequently impaired, with pain and pain sensitivity decreasing, 305 00:19:49,359 --> 00:19:52,680 Speaker 1: remaining unchanged, or in some cases even increasing in response 306 00:19:52,680 --> 00:19:55,000 Speaker 1: to exercise. So you'll have to be careful. And that's 307 00:19:55,000 --> 00:19:57,639 Speaker 1: why the title of this piece is how to do 308 00:19:57,720 --> 00:20:01,400 Speaker 1: it Safely? And that's why if such problem with trainers 309 00:20:01,400 --> 00:20:04,280 Speaker 1: who don't know what they're doing and that's a topic 310 00:20:04,320 --> 00:20:06,280 Speaker 1: for another day. But this is why it's so important 311 00:20:07,359 --> 00:20:10,679 Speaker 1: to get a qualified person and to follow qualified plans. 312 00:20:10,720 --> 00:20:12,959 Speaker 1: You're in pain and it can be fixed. But if 313 00:20:13,000 --> 00:20:15,160 Speaker 1: you do it too much, too soon, and the wrong 314 00:20:15,200 --> 00:20:18,439 Speaker 1: exercises in the wrong way, you are taking something that 315 00:20:18,560 --> 00:20:21,720 Speaker 1: is a solution and you are making it part of 316 00:20:21,760 --> 00:20:25,239 Speaker 1: the problem. Final line from the abstract pain exacerbation with 317 00:20:25,320 --> 00:20:28,520 Speaker 1: exercise maybe a major barrier to adherence. That's what I 318 00:20:28,600 --> 00:20:32,560 Speaker 1: just said, right, precipitating a cycle of physical inactivity that 319 00:20:32,640 --> 00:20:36,360 Speaker 1: can lead to long term worsening of both pain and disability. 320 00:20:36,760 --> 00:20:40,919 Speaker 1: That's what I just said, So important, all right, Final 321 00:20:41,000 --> 00:20:45,120 Speaker 1: couple paragraphs from this article phenomenal. These pain relieving effects 322 00:20:45,119 --> 00:20:49,560 Speaker 1: are underpinned by several interacting mechanisms, most notably the release 323 00:20:49,640 --> 00:20:53,960 Speaker 1: of the bodies naturally produced pain relief agents including adrenaline, 324 00:20:54,080 --> 00:20:58,480 Speaker 1: noor adrenaline and doorphins and sarah tonin within the nervous 325 00:20:58,480 --> 00:21:03,320 Speaker 1: system and via the circulatory system. These chemical signals not 326 00:21:03,440 --> 00:21:07,040 Speaker 1: only help reduce pain directly, but have the added benefit 327 00:21:07,119 --> 00:21:11,320 Speaker 1: of improving mood. People. Number one, all of this is 328 00:21:11,359 --> 00:21:15,680 Speaker 1: so connected. You're depressed, you move less, you gain weight, 329 00:21:15,800 --> 00:21:19,040 Speaker 1: your muscles get weaker, you get tighter. This is an 330 00:21:19,080 --> 00:21:21,520 Speaker 1: important benefit, as the experience of pain is known to 331 00:21:21,560 --> 00:21:25,480 Speaker 1: be influenced directly by one's thoughts and feelings and by 332 00:21:25,560 --> 00:21:31,000 Speaker 1: our perceived control over pain. Holy smokes, I love this stuff. 333 00:21:31,000 --> 00:21:33,960 Speaker 1: The mind body connection, another key mechanism thought to be 334 00:21:34,000 --> 00:21:38,800 Speaker 1: involved in exercise induced hypoalgesia, involved the formation of new 335 00:21:38,880 --> 00:21:44,520 Speaker 1: and helpful connections within the nervous system, a process called neuroplasticity. 336 00:21:46,240 --> 00:21:49,359 Speaker 1: One more paragraph. These structural changes in the nervous system 337 00:21:49,400 --> 00:21:52,879 Speaker 1: operate over slower time scales than the chemical alterations that 338 00:21:52,920 --> 00:21:56,879 Speaker 1: happen as a result of exercise induced hypoelges but are 339 00:21:56,920 --> 00:21:59,639 Speaker 1: thought to lead to a decrease in pain associated with 340 00:21:59,680 --> 00:22:02,960 Speaker 1: movement over time. Holy smokes, people, how many reasons do 341 00:22:03,000 --> 00:22:05,280 Speaker 1: we need to move? How many reasons do we need 342 00:22:05,280 --> 00:22:08,359 Speaker 1: to exercise? I want to do three more hours on 343 00:22:08,640 --> 00:22:11,840 Speaker 1: just what I just talked about. But my point is, 344 00:22:11,880 --> 00:22:15,600 Speaker 1: like the oversimplification and the garbage information that you're being 345 00:22:15,600 --> 00:22:17,159 Speaker 1: fed over and over by people who don't know what 346 00:22:17,160 --> 00:22:19,360 Speaker 1: they're talking about and just focusing on how they look. 347 00:22:19,359 --> 00:22:21,680 Speaker 1: And I don't exercise, and look how good I look? 348 00:22:21,960 --> 00:22:25,000 Speaker 1: And I don't you know? Or I eat this crazy 349 00:22:25,119 --> 00:22:28,840 Speaker 1: diet and follow this crazy you know, intermittent fact. We 350 00:22:28,880 --> 00:22:33,520 Speaker 1: need to move for so many reasons, and I don't 351 00:22:33,520 --> 00:22:35,320 Speaker 1: want you to be in pain like this friend of mine. 352 00:22:37,400 --> 00:22:40,400 Speaker 1: It's horrible, especially at such a young age, and it's 353 00:22:40,440 --> 00:22:46,959 Speaker 1: that snowball effect. So takeaway is three to five minutes 354 00:22:47,240 --> 00:22:50,760 Speaker 1: strengthening and stretching and moving and all of those things 355 00:22:50,760 --> 00:22:52,920 Speaker 1: that I talked about on all the other podcasts to 356 00:22:53,119 --> 00:22:56,800 Speaker 1: decrease your low back pain, to get rid of it, 357 00:22:57,040 --> 00:22:59,480 Speaker 1: and to continue to do it. To find those things 358 00:22:59,560 --> 00:23:05,480 Speaker 1: like I do my my you know, core routine for 359 00:23:05,520 --> 00:23:10,719 Speaker 1: so many reasons. Performance, sure, vanity, but to strengthen my 360 00:23:10,760 --> 00:23:13,000 Speaker 1: back first and foremost so that I'm not in pain. 361 00:23:13,680 --> 00:23:17,680 Speaker 1: Because I said at the intro to the show, if 362 00:23:17,720 --> 00:23:19,679 Speaker 1: you look good and you weigh what you want and 363 00:23:19,720 --> 00:23:22,560 Speaker 1: you fit into those genes, but you're in pain, what 364 00:23:22,760 --> 00:23:27,280 Speaker 1: does it matter? And when it comes to low back 365 00:23:27,320 --> 00:23:30,960 Speaker 1: pain and my experience, three to five minutes a couple 366 00:23:31,000 --> 00:23:39,320 Speaker 1: of times a week, back extensions, stretching, bird dog exercises, 367 00:23:40,840 --> 00:23:46,280 Speaker 1: simple body weight can make a world of difference in 368 00:23:46,320 --> 00:23:49,960 Speaker 1: the quality of your life. All right, enough, there you go. 369 00:23:50,760 --> 00:23:55,880 Speaker 1: What a great start to the discussion of back pain. 370 00:23:56,000 --> 00:23:58,679 Speaker 1: But those five reasons throwing in the sixth as well 371 00:23:59,240 --> 00:24:01,880 Speaker 1: that they talked about the abstract, about the horrible cycle. 372 00:24:02,440 --> 00:24:06,280 Speaker 1: We want to move, we want to be a healthy weight, 373 00:24:06,440 --> 00:24:08,719 Speaker 1: We want to strengthen our core muscles. We want to 374 00:24:08,800 --> 00:24:11,399 Speaker 1: stretch all of those muscles for that reason, so that 375 00:24:12,480 --> 00:24:16,760 Speaker 1: one final event stretching is not important. Stretching doesn't do anything. Yeah, 376 00:24:17,320 --> 00:24:19,600 Speaker 1: it does when it comes to things like back pain 377 00:24:19,640 --> 00:24:23,719 Speaker 1: and so many other things. Great example of garbage information, 378 00:24:23,760 --> 00:24:30,080 Speaker 1: oversimplifying something and not saying for what. Enough, we will 379 00:24:30,080 --> 00:24:32,359 Speaker 1: do more shows. I will give you takeaways. I'll probably 380 00:24:32,400 --> 00:24:35,080 Speaker 1: do a fit tip very soon. Now I'm all amped 381 00:24:35,160 --> 00:24:37,359 Speaker 1: up to give you that five minute workout routine, so 382 00:24:37,440 --> 00:24:40,000 Speaker 1: look for that. Put it up on Instagram so you 383 00:24:40,040 --> 00:24:43,679 Speaker 1: have a visual. All right, But I really want you 384 00:24:43,760 --> 00:24:49,000 Speaker 1: to take into account this awesome connection between exercise and 385 00:24:49,119 --> 00:24:53,199 Speaker 1: pain and mood, and how it is so connected to 386 00:24:53,240 --> 00:25:00,080 Speaker 1: the brain. Hypoalgesia. How cool is that? And new a 387 00:25:00,119 --> 00:25:06,000 Speaker 1: plasticity hypo lgzia neuroplasticity. Maybe that's what I should have 388 00:25:06,080 --> 00:25:11,720 Speaker 1: named the title of the show. Noope, keep it simple, people, 389 00:25:11,760 --> 00:25:15,520 Speaker 1: because it is a successive moderation. All right, thank you 390 00:25:15,600 --> 00:25:19,679 Speaker 1: for listening, reach out Tom h Fitness, Instagram and Twitter. 391 00:25:19,880 --> 00:25:23,919 Speaker 1: Message me comments questions right there. I will answer those 392 00:25:24,359 --> 00:25:28,480 Speaker 1: questions in listener mail bag episodes. You can also go 393 00:25:28,560 --> 00:25:31,240 Speaker 1: to Fitness disrupted dot com. Email me through the site. 394 00:25:31,320 --> 00:25:35,600 Speaker 1: Please follow the show, comment, tell your friends, share away, 395 00:25:36,920 --> 00:25:43,440 Speaker 1: share on social media. Greatly appreciated. And remember there are 396 00:25:43,480 --> 00:25:46,600 Speaker 1: three things we all control, and it's all connected in 397 00:25:47,000 --> 00:25:49,600 Speaker 1: a bunch of it was in this episode. Now bet 398 00:25:49,640 --> 00:25:52,040 Speaker 1: we move what we put into our mouths and our attitudes, 399 00:25:54,040 --> 00:25:58,040 Speaker 1: and that's awesome. And one way to control all of 400 00:25:58,080 --> 00:26:01,119 Speaker 1: those things and make life better is to move and 401 00:26:01,200 --> 00:26:04,040 Speaker 1: to exercise, and to do it frequently, and to find 402 00:26:04,119 --> 00:26:08,600 Speaker 1: what you enjoy. I am Tom Holland exercise physiologists, certified 403 00:26:08,640 --> 00:26:17,199 Speaker 1: sports and nutritionists, believe in yourself. Fitness Disrupted is a 404 00:26:17,200 --> 00:26:20,439 Speaker 1: production of I Heart Radio. For more podcasts from my 405 00:26:20,520 --> 00:26:24,080 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 406 00:26:24,240 --> 00:26:26,520 Speaker 1: or wherever you listen to your favorite shows.