Don’t blame your bad discs – help them!

Don’t blame your bad discs – help them!

Articles, Lifting, Neck Back, Recovery, Spine, Tactical
Don’t blame your bad discs - help them!  This article was originally published in The Raider Patch: Magazine of the U.S. Marine Raider Association If you've had a healthcare provider say your back pain is because of bulging or degenerated spinal discs, you'd expect them to tell you how to fix said discs, right? Unfortunately, I bet many people in this situation have been told this is nothing that can be done. Disc replacement is a thing, but it's nowhere near perfect yet for the lower back. So most doctors offer one type of solution: pain management. They provide pain drugs, injections, and sometimes even anti-depressants. Relief, yes, but not repair. While there is no doubt that pain relief is important so that you can go about your life, it isn't…
Read More
Why Your Back Hurts After Rucking and What You Can do About It

Why Your Back Hurts After Rucking and What You Can do About It

Articles, Spine, Tactical
Why Your Back Hurts After Rucking and What You Can do About It This article was originally published February 2019. Updated November 2022. Featured in The Raider Patch: Magazine of the U.S. Marine Raider Association Rucking can be really tough on your back. All of our clients who regularly participate in rucking have experienced at least occasional back pain. Of course, some muscle soreness is to be expected; after all, carrying 90+ pounds is no easy task, even over short distances. It’s almost like carrying another person. And the fact of the matter is that your spine is only meant to bear your own weight. But some people experience pain that goes beyond the typical muscle soreness. If that sounds like you, you’ve probably wondered what causes that pain and whether…
Read More
How to make hanging from a pull up bar more effective for low back decompression

How to make hanging from a pull up bar more effective for low back decompression

Articles, Neck Back
How to make hanging from a pull up bar more effective for low back decompression Hanging from a pull-up bar to decompression your spine is a great way to reverse the effects of gravity and reduce many types of low back pain. There’s just one problem: some of the muscles used to hang actually contribute to spinal compression.  Case in point: the Lat muscles attach to some of the thickest tissue fibers in your body, wrapping the low back and protecting it from high forces generated during bending, lifting, and pulling tasks:  ✅ Here’s a quick fix: place a box or sturdy stool under the pull-up bar such that your feet touch with some slight bend in the knees. You’ll reduce the muscle work required of the Lats, reducing their…
Read More