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Bouncing Back
4 Tips to Working With Lower Back Pain
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
One-Hour Workout: Revving Your Swim Engine
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