Today, I have a little interview for you.
It is from one of the fitness masterminds that I was at. This was from one of the meetings in Las Vegas.
So here we go…
Rick Kaselj, MS
2 Tips that Athletes Can Do To Fix Their Back Pack
CLICK HERE to watch the YouTube video interview.
Dennis Heenan: Hey what’s going on? This is Dennis Heenan from FatBurningNation.com
I have my good friend, Rick Kaselj, here today to talk to us a little bit about back pain. Now, being an athlete, I went through plenty of back problems in my career, and now that I have transitioned into working on my computer quite a bit, I still experience back pain.
Now, I am going to have Rick share a few ways you can fix that very easily by just spending five to ten minutes. So Rick, why don’t you take it away?
#1 – Look Above and Below Your Back
Rick Kaselj : One thing I will get people to focus on is looking at mobility in your mid back and in your hips. When there is stiffness above and below your back, it put more stress on your back. If there are areas above and below that are stiff, the place in the middle takes all the stress and a lot of times that is the weakest part, the back. So, we need to loosen up the mid back. If we can loosen up the hips, we decrease the stress on the back. This allows the back to heal and be less likely to injure or re-injure. That is something I would focus on with whatever you are doing; your warm up, your cool down or your stretch routine.
#2 – Offload The Pressure In Your Back
If you are doing a lot of sitting or driving, try to decompress the spine. Sitting puts 40% more stress on your low back in comparison to standing. So with time, this pressure builds more and more in the back. You want to offload that pressure in the back.
How can you do that? In a sitting position, just reach for the sky. Reach as high as you can for two seconds and then relax. You can do that sitting but it’s even better if you can get out of your chair, stand and reach for the sky and try to offload the spine. If you are in a gym setting, and if you have some type of pull up bar, grab the pull up bar and then sink your hips down so you get even more traction. The key is to just hold for two seconds.
Dennis Heenan: Two or three seconds.
Rick Kaselj: And start off with five repetitions. Don’t go crazy and hang for 15 minutes or do 50 repetitions. You will risk flaring up. Doing too much of even a good thing can lead to irritation. If it feels good doing 5 repetitions for 2 or 3 seconds, that is a sign that it’s something that you should incorporate. It’s more important to incorporate that more often throughout your day, as opposed to doing 15 minutes or 15 reps of it all at once. So, those will be the two things that I recommend if you have to sit all day.
Dennis Heenan: Now, a lot of the workouts I have created are super intense and very athletic-based, and often as athletes we tend to just jump into the workouts. We don’t really pay attention to the warm up or the cool down after the work out.
What would you suggest for warming up or cooling down? Which one is more important? Which one would you emphasize? What can we do for that?
Rick Kaselj: That’s a good question.
I put more emphasis on the warm up and I try to look at it as being dynamic. I recommend a bodyweight warm up. It could just be bodyweight air squats, push ups or plank movements which serve multiple purposes.
We want to get our mindset into what we will be doing, because we might still be thinking about work. If we do a warm up, it shifts our focus to the workout so we can get better results. A good warmup wakes up the muscles and lubricates the joints. It helps stretch out the muscles dynamically. If you are doing a circuit 5 or 6 times, you’ll get the hang of it the first time you go through it. You might go through it lightly, focusing on technique and the full range of motion, reviewing how to do the movement fully in your head, and then as you go through the set or the reps, you increase the intensity.
Dennis Heenan: Rick has an incredible product called Fix My Back Pain. I am going to let him explain a little bit about what it is. Now this would have been a life saver for me when I quit basketball. I probably had 3 or 4 back injuries then. This would have been a huge help for it. So, why don’t you tell us just a little about that.
Rick Kaselj: So what it is? It is Fix My Back Pain program. It helps you overcome your back pain especially for someone who is active. My focus is to get you back to pain-free workouts. A mistake that I used to make when I worked in the clinic was solely focusing on stretching and strengthening. That didn’t work. I found that I needed to set the stage for my client’s back to heal. Now, I do it in three steps.
Step 1 is reshaping the back from a painful back to a pain-free back, focusing in on inside of the joint. So trying to set things internally like focusing on hydration and eating the right foods that help in recovering from back pain. The second thing is reshaping that back from the outside. Doing things on the outside that are going to help it heal and recover. Third is doing injury-specific exercises for back pain. Often, people will have back pain, then they do exercise for that back pain. This just isn’t right.
Depending on what type of injury you have, there are injury-specific exercises you need to do. So that’s what Fix My Back Pain is about. The really cool thing is, you just have to plug it into your workout. It’s not going to be an hour or two hours long. You can do Dennis’ program and easily incorporate the Fix My Back Pain program.
Dennis Heenan: That’s a perfect solution! I mean I know I love the saying, get back to the pain-free workout. I love the sound of that. I know you guys would love the sound of that. And again with the workouts we go through, its anywhere from 20 to 25 minutes, and adding this in would keep them still under 30 minutes, which is what we want to do.
So, this is again Rick Kaselj with Fix My Back Pain. There is a link right below this video where you can get a ton of information about this product. I highly recommend this program so check it out! So, again this is Dennis Heenan from FatBurningNation.com and I thank you for watching.
Rick Kaselj: Thank you.
Rick Kaselj, MS
If you want to take charge of your back pain and eliminate it safely, then check out the Low Back Pain Solved program.