In this episode of the Past Your Prime podcast, hosts Alex and Craig discuss the common issue of low back pain, particularly among individuals in their 30s and 40s. They share personal injury updates and delve into the causes, diagnostics, and management strategies for low back pain. The conversation emphasizes the importance of understanding one’s body, recognizing symptoms, and implementing effective training modifications to prevent and manage pain. Craig provides insights into the anatomy of the spine, common injuries, and the significance of developing a feedback loop for recovery. The episode concludes with a call to action for listeners to engage and share their experiences with low back pain.
Takeaways
- Low back pain is prevalent among people in their 30s and 40s.
- Daily activities contribute to the loading of the spine.
- There are disagreements on how to diagnose low back pain.
- The human body naturally degenerates over time, affecting the spine.
- Managing symptoms is crucial after experiencing a back injury.
- Preventing low back pain involves understanding triggers and developing a home plan.
- Training modifications are essential for those with low back pain.
- Feedback loops help in assessing the body’s response to exercises.
- Exercises should always feel better after completion, not worse.
- Avoid skipping exercises for life; instead, focus on gradual improvement.
Sound Bites
“Your back is loaded all the way throughout the day.”
“You have a high risk for recurrence.”
“There’s such strong disagreements on diagnostics around the low back.”
“The human body is predisposed to having some level of degeneration.”
“You can’t prevent injuries, but you can reduce the risk.”
“You need to be able to manage those symptoms really well.”
“If your back hurts when you do it, there’s no therapeutic benefit.”
“You should always feel better after an exercise.”
Chapters
02:01 Injury Updates and Personal Experiences
04:39 Understanding Low Back Pain
10:49 Common Causes of Low Back Pain
16:29 Diagnosing Low Back Pain
20:39 Managing and Preventing Low Back Pain
23:21 Training Modifications for Low Back Pain
29:11 Activity Progression and Feedback Loops
35:14 Exercises for Low Back Pain Recovery
