The #1 Problem That Is Killing Your Back
“All right. So, I’m here with Rachel and I’m teaching Rachel how to fire her abs and because this is one of the number one things that I see with everybody who’s dealing with back pain, is one of the first things I get them to do is learn how to fire their lower part. There’s no such thing as lower abs, but the lower part around their pelvis. because if you’re not firing this area, it means that every time you’re doing every movement without firing that area, you’re not bracing your spine. And this is what helps protect your spine and all the stress is going onto your back and your disc. So one of the first things that I have people do is, is to cough. So go ahead and cough Rachel. Okay, cough again. Cough again. And so keep coughing until you can start to consciously fire.
So now I’m going to have you try to consciously fire without coughing. So see if you can activate your abs. So now cough again even harder so cough even harder. There we go. Cough even harder. There we go. So you can see how much harder… yeah okay. Cough again. So sometimes you need to cough a little bit harder in order to feel this. So now our abs are a little bit more activated and now this is progress. So that’s what we want to do is each time there’s a neurological connection from your brain to your abs. So now I’m going to keep you here and she’s going to do this side with the knee pull. This is on the back program that we have. This is one of the first exercises she’s going to put pressure down with her hands, keep her abs engaged, pull the knee all the way back until the pelvis starts to tilt so she can feel a stretch in the lower back.
But one of the important things is that she keeps a tight, tight abs. So pulling back with the butt off a little bit, you’ll feel stretch in the lower back and then extend the leg out and then repeat and you’re going to come back and I’m going to, I’m going to give for what’s called biofeedback by poking her there so she can start to connect the mind with the body. If she needs to cough to really get that connection again. So every once in a while, just cough. There we go. Better see now your abs are tighter. Pull back a little further. Feel that stretch and extend the leg and repeat.
So we’re going to do about eight reps. So that’s there one… Cough, just to see if you’re firing. There we go. Better and pull back a little further… good.
And other side. So we’ll do a few more on this side too. So focus on the abs squeezing. So this is the first exercise in Back Pain Relief4Life. And… If you’re not firing your abs, then doing the program will not be as beneficial. If you just went through the program, it’ll help a little bit, but firing your abs will make it much more beneficial. I hope that helps.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, author of HEALING HACKS and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.