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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.
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
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 Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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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