One of the mistakes we often see in the clinic is that people come to us after struggling with their back injury for weeks, months and even sometimes years, is with their warm-up (or lack of it). As you get older, your tissues change and require more time to prepare for activity. And when we start digging into their history and try to discuss the causes of their injury, we find one thing in common… The lack of a regimented warm-up program. They often jump into riding, running, or lifting, to name a few, without a proper warm-up.
And we are not talking about just bending down to touch your toes or pulling your ankle to your butt, but an actual 10-15 minute routine to prepare you for the activity ahead. If you are like most people, you likely fall into this category because warming up is not “Sexy.” To most, it’s monotonous and, frankly, does not do much for you… BUT that is an incorrect mindset. It is even a common culprit to a lot of these low back injuries.
So what do you need to do? We will give you 3 secrets to give you an exciting, proper warm-up and relieve back pain!
Be Dynamic
Dynamic means you must be moving. Static is the state of being still. When you do stretches like bend down and touch your toes and hang there, you are actually “lulling” your nervous system to sleep (literally telling it “It’s ok, relax… this stretch is not going to hurt you”). I’m not saying that static stretching does not have its place (they work great for increasing flexibility), but as a warm-up, you should steer clear.
Being dynamic could mean a lot of different things for people and will largely depend on the activity you are preparing for. If you are going for a 3-mile run, then doing linear (forwards and backward) movements is beneficial. If you are going to play soccer or basketball, then incorporating lateral (side to side and cutting) movements is very important. So, what we are saying is you need to do a warm-up that is matching of the sport/activity you are going to be doing. Need some ideas, check out this video link.
Click On This Link To Receive More Information About Easing Your Back Pain.
Click On This Link To Receive More Information About Easing Your Back Pain.
Do Big Movements
When we say do big movements, it does not mean you should do anything too crazy… But you do need to take your joints and muscles through a large range of motion. By doing this, you create increased muscle firing and elongation, you spark up your nervous system, and because the movements are controlled and not sustained, it will increase your body’s metabolic activity. They are also repeated several times over in a short time period. Some of the movements incorporate balance elements, which you absolutely need to move efficiently as a human. Need some ideas, check out this video link.
Move Slow… Then Quick
Like anything we learn in life, it needs to start off slow and controlled and then once you have good quality movement in place, then you can begin to pick up the speed. The same goes for a dynamic warm-up. The movements should start slow and then progress to quicker movements by the end. Why is it race car drivers first turn on the engine in the garage and then again in the pits and then start driving slowly in preparation for the race? Should we consider ourselves any different? If you said no, then hopefully you are understanding what we are saying. Start slow and progress too quick. It is safer and efficient for you as a human to perform at your peak. Need some ideas, check out this video link.
We know that low back pain is not fun. It can be painful and sometimes debilitating, but you can take measures to reduce your risk… The dynamic warm-up is part of that. At LEVEL4 PT & Wellness, we are passionate about helping active people remain active and improving our client’s performance to minimize risk into the future with injuries. We take a proactive approach to the way we treat clients, and it often starts with teaching someone how to warm-up properly.
We are here to help and guide you along with your fitness, rehab and performance goals. If your pain persists for more than 7-10 days without improvement and you are left struggling with staying active, please let us help you get back to being mobile, independent and free of painkillers and risky surgery. We have solutions to these problems, which we hear about every day from other clients.
Please call us at 760-503-4440 if you would like more information about how we can help with low back pain. You can also click on the link above or below to get started with answers on low back pain. We offer a free back pain guide on how to get you moving in the right direction.
Dedicated to your health,
Dr. Oscar Andalon, DPT, STC, MTC, CSCS, SFMA
Click On This Link To Receive More Information About Easing Your Back Pain.
For more than 16 years, thousands of athletes, fitness enthusiasts and active people of all ages, levels and sports including Olympic medalists, professional, collegiate and recreational athletes have consulted Oscar; looking for answers to concerning questions about a fast end to their pain and best ways to improving performance.
Prior to living in Carlsbad, CA, he worked as Clinic Director for a 20,000 sq.ft. sports physical therapy and performance center. He became known as the “athlete whisperer” in the Pacific Northwest by becoming the leading sports performance enhancement physical therapist and CrossFit injury rehab and performance specialist. He also was known as a consultant to the Nike WHQ in Portland, OR.
Oscar’s passion for excelling in sports earned him the opportunity to compete in soccer both at the Division 1 collegiate level at the University of San Francisco and at the professional level playing for the California Jaguars; giving him the understanding and experience of knowing what it takes to perform and excel at the highest level of competition. Oscar is an orthopedic and sports performance specialist with a true passion for helping athletes and fitness fanatics of all ages and divisions, serving as an educator to bridge the gap between rehab and strength and conditioning.
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