The Back Mechanic

June 28, 2019

WHEN: 06/28/2019
QIC: RG3
PAX: John Boy, Bright Idea, Mumbles, Stinky Pete, Rambler, Germ, Griswold, Vespa, Bunyan, GTL

Today’s workout was different. In fact Griswold claimed it resembled a workout designed for a Porn Star. Little did they know that I’m embarking on a new career.

So I injured my back while Q-ing at The Mustang several weeks ago. I’ve had lower back issues in the past but none since I started F3 a little over two years ago. It was a cold, hard reminder that the problem still exists even though it’s occurred less frequently than my pre-F3 days.

So I recently dusted off a book my PT recommended called The Back Mechanic by Dr. Stuart McGill and reread it. I was reminded of all of the poor habits that lead to my back problems and realized that I had fallen out of habit and been ignoring them. And I also reviewed all of the proper exercises he prescribes for a healthy back and started doing them again regularly.

So today I spent some time talking to the PAX about movement, the importance of back neutrality and covered off key principles and exercises.

WARM-UP

  • Long Slow Squats: Arms overhead, hinge hips, slow count to three on the way down.
  • Long Slow Lunges: Arms overhead, reach right foot forward and stretch the hip extensor. Long slow count to three down.
  • Bat Wings
    • FAC x 12 IC (hold)
    • RAC x 12 IC (hold)
    • Seal Claps x 12 IC (hold)
    • OH Claps x 12 IC (recover)

THE THANG

Merkin Mile

Running add spine compression, but the spine is in a neutral position which is really what matters. So we ran a mile and did proper merkins along the way.

  • Run a mile. Do 100 merkins along the way.
  • 25 merkins every ¼ mile (4x). Slow, Hand Release, Standard, Staggered

Mosey back to the Parking Lot

Core Training

The Big 3

Dr McGill claims that there are three non-negotiable exercises to do EVERY DAY to maintain a strong, healthy core and keep back pain and flare ups at bay. I walked the PAX through them.

1. Curl ups

  • On six, knees bent, hands under lower back, elbows raised.
  • Lift head and shoulders up 2-3 inches keeping back in neutral position
  • Hold to 10
  • x6

2. Side Planks (with roll)

  • Right Side plank with hand on hip. Hold for 10 seconds
  • Roll to middle for (bows and toes.) Hold for 10 seconds.
  • Left Side plan with hand on hip. Hold for 10 seconds.
  • x6

3. Bird Dog

  • On hands and knees, raise opposite arm and leg to parallel with ground. Hold for 10 seconds.
  • Switch legs/arms. Hold for 10 seconds.
  • x6

Hip Circuit

The hips also play an important part in back health. I walked the PAX through several exercises that McGill recommends doing regularly and suffered through lots of ridicule and laughter as we progressed.

Lunge Walk Modified

  • Step out with right foot and extend hip flexor. Raise arm opposite flexed hip. Tilt slightly and hold for 10 seconds.
  • Repeat with left foot.
  • x6

Clamshell

  • Long story and lots of laughs.
  • Essentially open and close your thighs and hold the glutes in constant contraction. This illicit much mumble chatter and laughter.

Glute Bridge

  • Mumble chatter and jokes gained almost uncontrollable momentum with this exercise.
  • Goal is to use only the glutes to raise up to bridge while on 6. PAX were instructed not to use hamstrings.

Announcements

  • Sunnyside is back on this Saturday. 815 at the BC Great Meadow Park. Bring 2.0s.
  • Cooler Ruck on Saturday night. Ruck a cooler full of beer for three miles then drink the beer. Meeting at BC Clubhouse at 7 or 730 (check slack)

COT

There are some exercises we do regularly that are not healthy for those with lower back pain such as Windmill, WW2s, Superman, etc. Additionally there are many exercises we do improperly that also contribute such as Squats, Burpees, and anything that requires you to either arch your back too far or hunch over too much and strain your lower back muscles. A good example of this is the “Tired Burpee”.

So I reminded the PAX to not fear modifying when your Q calls these out. Opt for something that keeps your spine neutral and always remember to bend down with the hips and not your back.