Lower Back Pain? DON’T STRETCH! (What You Should Do Instead)

Lower Back Pain? DON’T STRETCH! (What You Should Do Instead)

if you’re doing the most common
stretches for a little back pain then it might feel good but you’re likely
causing more damage and prolonging your pain in this video I’m gonna tell you why
that is and outline what you’ve got to do for both short and long term relief hey what’s up its Coach E from Precision
Movement and today we’re gonna talk about low back pain and specifically why
stretching might feel good by what but why it’s a bad idea especially when
you’re dealing with acute low back pain okay
so before we get into that low back pain is a pretty personal topic for me
because I started suffering from low back pain when I was a teenager and I
had back surgery and that’s where I got this a gnarly scar from and I’ve had to
work through all manners of imbalances compensations tightness –iz weaknesses
you name it I’ve had to deal with it and it’s this personal experience as well as
the insights that I’ve gotten coaching hundreds and thousands of people in
person and through my courses and through my websites that has given me a
unique insight into what it takes to get rid of low back pain in the short term
and to be free from low back pain for good okay nowadays I’m able to go to the
gym do whatever I want play any sport I want hockey MMA rock climbing surfing
you name it and I’m I don’t have that uncertainty in the back of my mind that
I might do something to throw up my lower back okay and that’s probably the
the worst part about low back pain is the uncertainty you’re not sure why it
happens it could be something really innocent and then you don’t know how
long you’re gonna be out for it’s gonna stop you from doing a lot of things so
low back pain it’s it’s a battle okay so to start off we’re gonna talk about why
stretching feels good so there’s something called the gate control theory
of pain now when you hurt yourself if you just kind of sit there and focus on
it it’s gonna hurt a lot okay but oftentimes if you have to do something
else we somehow take your mind of it the pain diminishes quite a bit it’s kind of like when a little kid hurts themselves and everybody runs to
them and you know fusses over them then that pain is just it’s the worst pain in
the world okay so the gate control theory of pain it’s basically when
you’re when there’s some kind of pain signal going to the body so in this case
from the low back to the brain that pain signal is being transmitted to the body
for some reason and we’re going to talk about that in a second but if there’s no
other signals going to the brain then the gate that’s between the brain and
wherever this pain is is open so the pain signal can go right up to the brain
and you feel that it hurts however if there’s other inputs coming into the
brain for example stretching you’re doing some stretching the muscles the
ligaments the tissues are being stretched elongated then that signals
coming into the brain that can block the pain signal so that it can’t get to the
brain so you get some temporary relief and that occurs for any type of sensory
experience so it could be stretching it could be from exercise it could be from
somebody massaging that’s why massages are often something that people turn to
you when they hurt their lower back and they’ll feel good right after they get
off the table but then the next day it comes back okay the same theory it’s the
gait control theory of pain so stretching helps to alleviate the pain
in the short-term you’ll feel good to feel a little looser maybe like you can
walk around a bit however the problem with stretching especially in an acute
situation is that it might be causing more damage to the tissues that are
already damaged that’s causing your pain in the first place okay so we’ve got my
spine here and let’s use the example of you do something innocent like bend over
to tie your shoelaces and that’s how you threw your back up okay so you bend over
and that movement is flexion okay so you flex the spine and then you
feel something oh that hurts and you feel something back here and you might
even have trouble straightening up get your all stiff your walking walking like
this to the couch yeah what happened there is
some kind of tissue was damaged from this movement of flexion now it wasn’t
just that that one movement was a damaging movement but it’s because these
movements happen repeatedly over time now if you’re doing a deadlift with a
thousand pounds and you pull your back back out doing that that could be just
that one movement that caused that but if it’s just something simple like
bending over to pick up the tissue then it’s the repeated motion over time and
finally it’s the straw that broke the donkey’s back it’s just finally hit that
point and something broke now in the case of the low back often it’s the
disks intervertebral discs where the damage might have occurred or the
ligaments it’s typically not the muscles that’s very very uncommon for the
muscles to be strained in something simple and innocent like bending over to
tie your shoes okay so the disks are the ligaments have been damaged now here’s
what’s up here’s why stretching is bad you start stretching you do these
typical stretches where you bend over what is the motion of the spine okay
what’s that look like it’s the same exact motion that happened a cause of
the damage and the back pain in the first place okay so if we want to get
out of pain does it make sense to recreate the mechanism of injury to do
the same movement that caused the injury nope logically it does not make sense if
you injure your finger hammering it are you gonna keep hammering it no you’re
not if it hurts you’re not gonna do that anymore
okay so recreating the mechanisms of injury you never want to do that if
you’re in acute stage of injury that’s silly okay you’re just gonna
cause more damage as those tissues so you do those stretches touching your
toes okay you’re stretching like that you’re twisting your spine which is even
worse causing more damage or more forces to go through those tissues the
ligaments at the discs okay that’s why stretching in the acute phase of low
back pain is a bad idea because you’re essentially recreating the mechanism
mechanism of injury and you’re gonna cause more tissue damage over time okay
so because the gate control theory of pain I might feel good in the moment but
because you’re causing more damage to the tissues long term you’re just gonna
prolong your pain and further weaken those tissues okay so that’s why
stretching when you’re suffering from acute low back pain is a bad idea
massage could help temporarily but it’s not addressing the root cause of the
problem okay the root cause of the problem is
injury is you have an injured tissue due to repetitive movements whatever those
movements are if it’s twisting if it’s flexing its extending if it’s your
habitual posture when you’re sitting on a desk whatever the movement or postures
are contributing to the damaged tissue the first stage during the acute phase
especially in those first few weeks or a few days where you’re the pain is at its
highest you’ve got to eliminate completely
eliminate those movements there are two main stages when it comes to recovering
from low back pain and training yourself for freedom from low back pain the first
stage is the healing stage and for most people that’s going to last anywhere
from 1 to 3 or 4 months but if you’ve had low back pain that’s very very
severe it might be even longer up to a year you’ll be in the healing stage and
during this stage the focus is on stabilizations of training the
stabilizers of the core as well as maintaining neutral spine through not
only the exercises that you do but through your movements of everyday life
ok the second stage which I call the performance and longevity stage is
different there in this stage it’s no longer neutral spine and core stability
but it’s dynamic stability and actually training the passive stabilizers and
tissues to be stronger so that they’re resilient to whatever little movements
that you’re doing that typically in the past would have resulted in low backing
so do you understand the anatomy the biomechanics
and the physiology behind why stretching feels good but why it’s something that
you want to avoid during an acute stage of low back pain hopefully explain that
as best as I could it’s been a life changer for me and for
many of my clients and I hope it’s going to be a life changer for you too

5 comments on “Lower Back Pain? DON’T STRETCH! (What You Should Do Instead)

  1. Dean Oudhini Post author

    I feel like you didnt really offer any kind of solution (kind of vague).I was waiting for some sort of excersizes or something to avoid the problem repeatingfor the recovery stages. That would be helpful.Thx

  2. studybeats Post author

    Can you do a video on hip clicking and groin/ inner thigh pain, I messed my inner thigh up really bad in jiu jitsu and now I can’t even raise either leg laterally without clicking and popping


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