Small but POWERFUL Changes to Get Out of Back Pain - LIVE Q&A 4/24/24
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0:00 Beginning
2:56 Top 10 lifestyle changes that can help you get out of back pain
17:44 Is a deep squat okay for a grade 1 anterolisthesis of L5 over S1? I hear varying opinions about squats and deadlifts for this condition.
19:28 What is your recommendation for tight hamstrings? I'm focusing on building quad strength for reciprocal action and doing lots of walking. Is there anything else I should consider?
29:58 Rowing machines
31:00 When I drive for a few hours, I get back pain in my right glute. I wiggle around but don't get much relief. What should I try?
32:55 I need help with mountain biking, my primary sport for 35 years that may have contributed to lower back pain. I can use my core well except when faced with hard obstacles or tough uphills. I lose connection and revert to bad habits, overusing my lower back. Any advice on bike posture and tackling these challenges?
35:46 Since my liver transplant five years ago, I've been dealing with severe lumbar stenosis, four bulging lumbar discs, and a huge incisional hernia. What can I do to find relief from the pain?
37:25 I've been dealing with trigger points and pain in the gluteal region (piriformis, glute med & max) for three years now. I've tried everything from PT to Pilates to injections, but nothing has brought relief. Any advice?
38:48 I have L4/L5 and L5/S1 severe herniations with nerve impingements and they cause sharp, shooting pains in my back. When a pain episode occurs, I find that the McKenzie method of extension actually helps my back. I know you're cautious about using this method as it doesn't always help back pain. Is it okay to use in the short term if you do find relief?
40:26 Are there any self-tests I can do to determine if SI joints are unstuck? I've heard that most SI joint cases involve an upslip followed by an outflare in chronic cases. I'm curious about your take on this as someone who has experienced SI joint issues and treated many.
44:12 How can I tell if the pain is coming from the spine or the sacroiliac joint?
46:02 I remember you mentioned in one of the old videos not to focus on strengthening the adductor/groin while dealing with SI joints. Could you please explain the reason?
47:45 I'm struggling with a hypermobile right hip and a hypomobile left hip. This has been causing loud popping sounds followed by muscle spasms and pain. Activities like Front Anchor Progression, marching leg lifts, and swimming have led to flare-ups. Any ideas on how to address my left stuck hip or stabilize my right hip?
51:01 Is it okay to do the bridge exercise if I have issues with gluteus medius (tendonitis or tendinosis)?
51:57 I have thoracolumbar scoliosis and have noticed tightness in my hip flexor, calf, and glute all on the left side when walking. What specific movement retraining would help with this issue?
53:46 So my latest issue is a crick in my neck on the left side. It really hurts. It might be from playing tennis last night, but I'm not entirely sure. Do you have any ideas on how to relieve neck pain? In the past, I've mostly just waited for the pain to subside, but sometimes it takes a long time, like months.
55:18 Do you have any other suggestions for describing the Back Anchor and how to avoid tucking the tailbone when unweighting the pelvis?
57:08 I was wondering if you've heard of or could comment on 'taping' the SI joint for support using kinesiology tape?
58:45 Is it okay not to provide back support when experiencing low back/sacroiliac pain? Will support help alleviate the pain?
1:01:03 I've been using an inversion table, and it's been helping with my pinched nerve. Is there anything I should do to incorporate CBT while inverted, or is the purpose just to completely relax?
1:02:14 Student of the Week: Ferrara Pan
1:05:00 Could a pars fracture lead to chronic SI joint issues?
1:06:30 Why is a floor couch better? I feel like I could slouch wherever I am. Sometimes when I'm walking, I realize that I'm not walking with an active (push off) core. I'm curious about how you're sitting?
1:08:52 Is walking barefoot on a hardwood floor also beneficial? What about walking barefoot outside? My feet start hurting very quickly if I walk on a hardwood floor without shoes.
1:09:38 How can I build on my strength more? I feel like I'm not progressing as much as I'd like, though I do feel better and see some progress. Would you recommend doing the program three times a day at 10% intensity?
1:16:24 How can you tell if you're losing the core connection during the Anchor Progression?
1:20:08 I have hyperlordosis. What role does the QL play in our back pain? My chiro wants me to strengthen my QL. Why would she be saying this? How are we addressing these muscles?
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