Back Pain Article

Back pain Article


I am not a therapist I’m a movement and performance coach and this is a collection of information I’ve gathered over the 16 years in the fitness industry.

There is not one type of back pain there are many different variations of back pain.

I myself have a lower back disc injury sustained over 12 years ago training vigorously for competitions and not adhering to warning signs (too goal focused) I recently have had a Microdiscectomy ( back surgery) and all this since my original back injury has encouraged me to learn more over many years about back injuries and back pain in general looking at literature, studies and continuous education on movement quality and performance.

If you’ve got tight hips, being able to Squat deep can be a grind and even if you do manage to get deep (with compensation), you’ll often end up with sore knees. You could have tight hips and not know it because it’s something you’ve adapted to.

Forward Bending can wreak havoc on your back because you can’t maintain a neutral lumber (Neutral spine is different foreveryone). And you’re running gate is limited because when your hip fully extends, tightness slows it down, slowing YOU down.

But when you “release the brakes”, or learn how to you can quickly gain motion, strength, speed and power simply because you’re not fighting against your own body anymore.

Plus, nagging knee pain can become a thing of the past because your body no longer has to compensate for your tightness.

One thing that happens to people with low back pain is that they become rigid. Thing is, 80% or more of people experience low back pain at some point, which contributes to our tightness.

Mechanical back pain is related to the muscular system. The postural muscles of the body, such as the quadratus lumboroum , hamstring’s, piriformis (muscles on the back side) and many more tend to alter in length  due to poor posture. Poor static posture promotes tightness or shortness in the tonic muscles (flexor muscles) located mainly in the front of the body.

Conversely the phasic muscles (extensor muscles) located mainly in the back of the body become weak or inhibited this version of back pain can be remedied with a properly designed exercise approach and movement screening is one key element to properly asses movement and functionality , and contrast those finding’s with a medical history evaluation.

Mechanically speaking the pull of the posterior muscles is altered. Muscles that are designed to initially stabilize now become prime or associated movers. Muscles that are designed to lengthen during certain lifting movements, now contract against a limited range of motion that may promote injury, in other words muscle sequence and muscle behaviors have altered. Performed repetitively the central nervous system is programed to memorize this pattern and translate it to everyday functionality.


This version of back pain can be remedied with a properly designed exercise approach.

(There are many different various versions of back pain!) In simplistic terms, muscles that are tight can become lengthened. Muscles that are weak can become strengthened. Just doing a stretching program is not enough to impact or promote nervous system change and improve mobility and movement patterns, So what to do then!


The key is to properly assess movement and functionality, and contrast those findings to a medical history evaluation. Each individual should have a customized program specific for them based on this information.

There is no cookie cutter approach or one set of exercise’s that fixes everyone so don’t’ be tricked into or believe people that tell you just strengthen the core and that will fix your back pain.

Generic program’s or exercise’s prescribed to you via alternate mediums or by some fitness guru or trainer who has not screened or assessed you properly are essentially making assumptions or guess work!

If you don’t won’t to be hindered by back pain! And the consequences from back pain and the lifestyle it hinders then at least get assessed! If you want to know more then

Click on our free movement assessment link

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