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The book "Becoming a Supple Leopard" has a number of great mobility exercises, as well as sections on the theory and how to correctly perform exercises. Highly recommended if you'd like to dig into a book that feels like a textbook.
https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837
I definitely advise buying your books from Amazon:
SZ000179 BOOK TREAT YOUR OWN BACK $33.00
$10 on Amazon prime:
https://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0987650408/ref=dp_ob_title_bk
Wow, that sounds really intense. I would look into finding a therapist or counselor who does somatic therapy (here's the first article I found about it on Google). It's impossible to know whether it will fix your back issues, but I would guess it could be really helpful for working through your childhood traumas.
Many years ago I recovered completely from repetitive stress injury after reading The Mindbody Prescription by John Sarno and going through some intense self-therapy and journaling. I found the book a bit too Freudian for my taste, but the basic concept of some pain being psychosomatic struck a cord.
It's not so much the exercise or even necessarily the intensity that breaks us down over time - it's often suboptimal form/technique combined with suboptimal recovery that wears our bodies out prematurely.
A lot of people might say a particular exercise is bad for you when it would often be more accurate to instead say a particular exercise done with poor form/technique & poor recovery is bad for you.
Our bones & muscles & connective tissues & nervous systems are designed to work together in specific ways (biomechanics/kinesiology), and many of us are encouraged/motivated to undertake athletic endeavors without also being taught much about how to avoid straining ourselves in ways our bodies are not built to handle well.
If you haven't already, devour everything you can by Dr. Kelly Starrett, from his YouTube channel, to his Becoming a Supple Leopard book, and whatever other interviews, seminars, & guest appearances you can find. K-Star will fix you up from head to toe. Good luck.
Sorry to hear you are suffering. May I ask if you've ever read any of the work of Dr. John Sarno?
You might get something out of:
I just wanted to mention in case you hadn't seen this.
https://www.amazon.com/Mindbody-Prescription-Healing-Body-Pain/dp/0446675156
Hey, I've struggled with chronic pain this past year which I finally resolved by reading the book linked above. Sometimes chronic pain conditions can have a source rooted in emotion, not your physiological structure. It wouldn't hurt to look into!
Hope you find your path - you got this!
Need to turn in to the floor 3/4 turn. Bend the upper knee, straighten the lower leg, don't twist the body. It usually takes some coaching for people to learn to do this without swaying the lower back and/or tucking the pelvis (I have pics in my book). from our shop or from Amazon
If you haven't already, devour everything you can by Dr. Kelly Starrett, from his YouTube channel, to his Becoming a Supple Leopard book, and whatever other interviews, seminars, & guest appearances you can find. Good luck.
Someone recommended this book to me years ago and it changed my life: https://www.amazon.com/Heal-Your-Headache-David-Buchholz/dp/0761125663/ref=mp_s_a_1_5
It discusses a bunch of different known migraine triggers and why, when you might eat the same trigger food on different days, you only get a migraine on one of those days.
I agree that you should start with tuning in your electrolytes on keto first. Keto has been a godsend for my headaches, too. But there may be a trigger you’re overlooking, and you might not need to cut out everything to find it. Good luck!
In addition to the medical care they are receiving, I strongly recommend the “Treat Your Own Back/Neck/Shoulder etc” series by Robin McKenzie. McKenzie Institute of a large training organization that trains physiotherapists, massage therapists and other manual therapy practitioners in functional and pain treatment. The techniques in the books have saved me thousands of dollars and greatly improved my pain and function, and they are really cheap, like $10 each.
Treat Your Own Back https://www.amazon.ca/dp/0987650408/ref=cm_sw_r_cp_api_glt_i_37D528BPBC3F26Z9M23C
I injured mine couple months ago lifting more than I should've and it was quite frustrating. Did some researching and found that Dead hangs (say about 30 sec) every day can help with pain and injury prevention. There's a whole book about it, I've been doing Dead hangs almost every day since and had no issues. Give it a go.
I might have a solution for you. I also have a debilitating shoulder injury you can read my post on it if you want. Ive tried everything for the pain but what helped the most was this book Shoulder Pain? The Solution & Prevention, Revised & Expanded https://www.amazon.com/dp/1589096428/ref=cm_sw_r_cp_api_glt_fabc_4EZBXDEVTKWAWRDSPGF1 . The jist is hanging from a pull up bar for a few minutes a day and doing some lifting exercises and this shit actually works i swear to god. Look up the study in the book, the treatment has a 98% success rate and has helped me immensely. Goodluck if you need more help or how i structure the program and helps me just shoot me a message.
Not a doctor or PT, you should 100% see one for this. But definitely BACK OFF if you get symptomatic walking. Nerve pain in your leg isn't something you "push through" like stretches for muscles. Buy the "Treat your Own Back" book by Robin McKenzie and go through the checklist in the book to determine how bad your symptoms are. It could be something else so you should not do this in place of a Dr visit but rather in complement.
Stew's programs are the real deal. I ran his 12 weeks to BUD/S program and weightlifting is really not necessary. The training is mostly endurance based in order to best prepare your body and heart/lungs for whatever training program you may enter. You'll find that a lot of actual military training doesn't involve weight lifting. You don't need to be benching 315 to be a recondo.
I'd even say that if you were to weightlift in conjunction with one of Stew's prep programs, you'd be entering the overtraining threshold and risk injury.
Here is a book you may be interested in: https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837
I'm sure there's a PDF somewhere.
Unfortunately there is no good way to treat difficult patients, wheelchair patients, or stretcher patients. There is a good resource for cleaning up your mobility that I found useful.
https://www.amazon.com/Becoming-Supple-Leopard-2nd-Performance/dp/1628600837/ref=nodl_
Same! I wholeheartedly recommend the book Treat Your Own Back by Robin McKenzie (link). It’s cheap if you want your own copy, and it’s a pretty fast read. My bad low back days are much less now.
I only did my school jumps but around 40 my left knee started getting arthritis. hurt that leg on a jump but never did anything. at one point it really hurt walking down the stairs. running kind of helped but still hurt.
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I found this book by accident. written by an injured Vietnam vet
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stupid little things like stretching and squats made all the pain go away without drugs. at one point I was thinking I'd need surgery
Kelly Starret has tons of videos on mobility, correct walking stance etc. Here is one. His book on Amazon is also pretty good.
But it is? Basic body mechanics - it’s indisputable.
I would recommend everyone purchasing a book called Becoming a Supple Leopard. It has everything needed for any time of form question without any bro-science.
Becoming a Supple Leopard is a great book for mobility. It is very dense and thorough.
Uh I'm so sorry!
I had a migraine that lasted 3 to 4 months straight. I was desperate and near hopeless. I looked up the best migraine neurologists voted best by professional colleages (in Baltimore, medical mecca of the universe) and came up with 4 specialists in migraine. These are docs that "failed" migraine patients visit when other neurologists can't help. My insurance sucked at the time so I bought the best voted doc's book Heal Your Headache by David Buccolz.. went on his program, and slowly got better although it took time. https://www.amazon.com/Heal-Your-Headache-David-Buchholz/dp/0761125663
I know chronic migraine isn't a quick fix abd sometimes nothing can be done but just wanted to share my experience in the slight chance it could be helpful.
Be well!
If hip flexor stretches help there's a decent chance that you have anterior pelvic tilt; that can overstress back muscles significantly. It's common to have tight hip flexors along with weak glutes and hamstrings.
You might also have trigger points causing you issues; I had bad quadratus lumborum trigger points. I highly recommend this book.
So flexibility is definitely a problem that can hurt your progress. I'd recommend this book: Becoming a supple leopard by Kelly Starrett. It is a step by step guide on how to identify what your restrictions are and how to fix them. Great book that has helped many (me included).
Not good. I agree that you probably have anterior pelvic tilt (excessive S shape).
Essentially, your shoulders are too rounded forward, and your lower back is too rounded backward, your neck juts out forward (as a result of the S curve from your upper and lower back). In addition to stretching your hip flexors and lower back you should consider strengthening your upper back muscles and stretching your chest muscles (your chest is too collapsed/closed due to your shoulders being curved inwards and muscles near the scapula being weak). Having a strong core is also important. This is a good book with some pictures and exercises. There are also some really good old /r/fitness posts about "computer guy posture" aka anterior pelvic tilt.
It also would help for you to essentially look up what good posture is. You seem to not know what you are looking for. Knowing how to stand properly is half the battle, although it's hard to fix until you strengthen and loosen the areas that need it.
There can be pain during, especially when getting a trigger point to release, but not after. The vagus nerves are nearish the sternocleidomastoid muscles which run from the ear down the sides of the neck. It is easy to upset them which can lead to vomiting.
This book has been a lifesaver for me for home self release :
https://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1608824942
Anything with the neck needs to be gentle. It is easy to do permanent damage to the neck. When I get bodywork done, it sometimes takes an hour or two for them to get all of the muscles to stop spasming, and some of the deep ones are quite painful to release. But after the massage, I’m floating on a cloud and go to sleep for hours. I drink a ton of water to help flush the muscles and I’m beyond refreshed and pain free.
There is something not right about her experience. They should at least be concerned about making the experience more tolerable and reducing her pain. Find someone else.
Go to your favorite bookseller and buy this book.
It is reasonably likely that you have a trigger point rather than a nerve issue, especially given your lifestyle.
The key thing to know about trigger points is that they often "refer" pain - the pain does not show up where the trigger point is.
Here's the book: https://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0987650408
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That book describes which movements may contribute to back pain and should be avoided. I would also talk to your PT about all of this. If the exercises are making it worse then your PT should be working with you to adjust your exercises. If they aren't, I'd find a new PT. A good PT will work with you to update your exercises based on your issues and current symptoms.
Thank you so much for your response. It sounds like we are definitely in a similar boat and you’ve illustrated at reality that I’m sure I didn’t want to accept, I’m in it for the long haul. Being in my 40’s and working in a repetitive motion career, pain management has become something of an unwelcome passenger for me. I got through tennis elbow about 3 years ago. It took about 1.5 yrs before it became something I stopped thinking about anymore, but If you’re anything like me, its not so much about the present pain but rather what the heck awaits 20-30 yrs from now.
I thank you for the recommendations, I’ll definitely heed them with care. Dealing with these things myself I’ve learned that diligence and consistency make a difference. Google, Reddit, pubmed.ncbi.nlm.nih.gov, and Amazon have all played a role in my roads to recovery. 2 things I’ve found so far in my search for this solution Id also like to share. Thanks again for your response friend and best of luck!
The Trigger Point Therapy... https://www.amazon.com/dp/1608824942?ref=ppx_pop_mob_ap_share
Osteo Neck Stretcher with... https://www.amazon.com/dp/B0B13TKJMK?ref=ppx_pop_mob_ap_share
i have not read this yet, but it was personally recommended for understanding the relationship between physical pain and trauma
I have had back issues most of my life. My sister-in-law is a physical therapist and she recommended this book:
https://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0987650408
It changed my life. I rarely have problems now.