040 : 012 Low Back Injury Mitigation
Last week, we worked on unilateral loading to slightly change the center of gravity while moving through space under load. This week is more of a "feel good" session for those struggling with recurring back issues that don't place much stress on the system. Because of this, all movements should be done with as much intention as possible, paying attention to how each movement feels. One of the goals of these "back mitigation" sessions is for each person to start pinpointing which movements feel useful so that you can begin to do them on your own, either as warmups to other sessions or as a workout in and of themselves. When working through injuries, back-related or otherwise, it's important to note that even when you feel good, the injury may be lingering, and you don't want to force getting back to the training you normally do right away. It's impossible to know exactly when you're 100%, so when getting back into your normal sessions, be smart about how you move, the intensity you put out, and the attention you give to each movement.
Work:
Hip Airplanes 3 sets of 3 Deep Breaths per side
1 set of 15/15 Hip CARs
3 sets of 5 Spine CARs
*getting slower/more controlled as you go
3 sets of 16 alternating Goblet Forward Lunge
*focus on internally rotating the back foot slightly on each repetition.
3 sets of 8/8 Single-Leg Romanian Deadlift or Kickstand DL
*focus on internally rotating the back foot slightly on each repetition.
3 sets of 8/8 Internal Rotation Squat
Go for a walk afterward.
Flow:
Hip Airplanes - use assistance if needed, holding onto a sturdy structure for support. Hold each side for 3x deep breaths, completing only one repetition per side for three sets, so make each breath as long and slow as you can manage, focusing on expanding the diaphragm.
Hip CARs - Take your time and complete all one side before moving on to the next. This should give you the ability to really explore each side adequately.
Spine CARs - Slow down your movement for each set, and do your best to focus on each vertebra moving as you go. If you're new to the movement, this can be challenging, but be patient with it. Create tension throughout your body by driving hands and knees laterally (away from your body) without actually moving them. Similar to how you'd create tension in a pushup.
Weighted Movements
Forward Lunge - Focus on the back foot of each rep, staying slightly internally rotated. If your foot continues to flare out, find the point in the movement before that start and only go to that depth. Maintain an upright torso and try to have your legs in a 90/90 position when in the bottom of the lunge (shin and femur perpendicular to the ground) I believe some back pain originates from a lack of internal rotation, so this session is designed to inform you of any internal rotation deficiencies you may have.
Single Leg RDL - Similar to the forward lunge, you'll want to rotate the back leg slightly internally towards the grounded leg, aiming to keep your pelvis facing the floor, not rotating to the side. Load in whatever manner that allows you to perform the movement correctly. I find holding a kettlebell with both hands seems to allow for the best balance; don't go heavy. Focus on movement quality.
Internal Rotation Squat - Only go to the depth you have; do not force any position with this movement, as you're in a highly compromised position. This movement does NOT have to be loaded, but if you choose to, place the weight in the same hand as the working leg. Continually create pressure in the hip joint by slightly rotating hip forward on the working leg and pressing your foot into the box.
