Building a Back Workout Routine

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Building a Back Workout Routine

Building resilience, building core strength, and developing a healthy spine takes effort. For some people, getting out of pain, establishing the required movement patterns, and understanding how they remain pain free, is the key goal. But like with other pursuits, some people will be focussed on mastery, and continuing the journey to advanced movement resilience. Advanced resilience is not required to prevent back pain, and build a healthy spine, but for those that want to progress, what are the key things that need to be considered? This is the question we answer in today’s episode of the Back Pain Solutions podcast.

In this episode we firstly discuss the time it takes to build the required foundations to be in a position to move forward. In some cases there will be movement patterns that have been conditioned over many years, incorrectly, which take time to restore. Similarly, there will be people that have never undertaken a consistent programme of exercise and who must be patient before they can consider progression. We also discuss some of the equipment considerations that are required to continue to progress towards advanced resilience, and movement mastery.

Show Highlights for Building a Back Workout Routine

You don’t need a gym membership or lots of equipment to build movement resilience. All you need is the right advice and the commitment to doing the exercises required to improve your movement and build your core strength.

Interview Transcription for Building a Back Workout Routine

Ben James  0:00  

When we’re young, we move with freedom and confidence with a great resilience to injury. Somewhere along the line, we’ve developed poor habits and become more vulnerable to back pain, smart, strong features, evidence based and practical advice to help you take back control of your health and get back to the activities you love. This is your guide to better health through me. So join us as we demystify some of the commonly held beliefs about back pain. build your confidence, we’re stronger back the smart. Okay, welcome back to the smart stone podcast everybody where we’re helping to educate the listeners to build a better back through movement, how we call a smart way. And in this mini series of podcasts, we’ve been talking about movement, resilience, introducing movement resilience, how do we build movement resilience? How do we build the endurance of the supporting musculature that is so important for spine health? And in this final episode of the series, we’re talking about where we go next. Once those movements patents have been established and we started to build insurance. Where do we go next? what’s what’s kind of the next level? as it were? So Jacob, what are your thoughts on on next level training when it comes to movement? resilience?

Jacob Steyn  1:13  

Yes. So as you mentioned, when we establish those movement patterns. First of all, let’s talk a little bit about that. I think most people should be looking at, at least focusing and working on the movement patterns for six months, to maybe a year, because that’s going to take some time. And because we really want to, we really want to get the communication from the from the brain to the right muscles, which is going to give you that foundation. Yeah, to take place and that’s, that’s not something that happens overnight, especially if you’ve been out of out of actually working out of out of, out of shape. You’ve got a job where you’re not really using your body So maybe you’ve been doing that for 510 years, you know, doing that for a little bit longer. The fact is that you have to allow yourself to build that base. Because it just takes time.

Ben James  2:14  

Yeah, so don’t try and I guess, progress or move quickly. It’s not kind of again, we’ve we’ve mentioned this before, we mentioned it in some of the courses that we’re creating that don’t try and rush to the next level. Don’t try and progress too quickly. It’s all about movement quality. It’s all about putting in the time because as you say, some people may never have trained, they may never have exercised at all,it’s fair to say.

Jacob Steyn  2:40  

And maybe they have exercised, maybe they’ve they’ve played a sport like or something where they’ve just, they’ve just not been creating the movement patterns that we need for the core. Yeah, those are very different movements. Then. Then when you’re your hands and knees and you’re creating a string connection between the shoulders and the hips for example, so yeah.

Ben James  3:04  

And in some ways is sorry to jump in in some cases is going to be people there that have exercise like you say, but we’re trying to correct faulty patterns and we’re trying to get rid of exercises they may have been doing for many years that they feel a beneficial and they feel it a good for them they enjoy doing maybe. And it’s only a moving away from those to some degree.

Jacob Steyn  3:23  

Absolutely. Absolutely. And, and maybe like we’ve discussed before those exercises might be the problem. So they’re doing them and it’s making them a little bit stronger. We said, you know, it’s possible to make yourself stronger by the podcast. Yeah, and now want to, we don’t want to go into that direction. We don’t want to put unnecessary pressure to do the desks or some joints and so we’ve got to get that that the foundation, we’ve got to get that right. And sometimes you might even be working on the foundation, you know, getting dry completely. So that might take you to reflect and realize, oh, and do a little bit different. So I’m not actually reaching the level where I can go to the next level.

Ben James  4:09  

Yeah. And I suppose the question there is, we say six to not or six to 12 months is there a good way of people evaluating themselves are establishing where they want to win, they want to go to that next level. And, and obviously, there’s some people that don’t need to go to that next level, what they’re doing and what they’ve been doing. Sending with some of the advice that we recommend would be enough to support the spine, and therefore it’s more about maintenance of those exercises and movements as opposed to taking it to the next level.

Jacob Steyn  4:44  

Exactly, exactly. That’s a good point. You know, I mean, it just depends on the established goal. So you have to think, for yourself, what what did what do I want from this, you know, I mean, I just want to have a pain free life where I can enjoy My body basically going to work five days a week and spend time with my children and maybe do some some things I like in the weekend and you know, with my wife, and if that’s your goal, then it’s a question of maintenance. You if you have maybe a personal goal of achieving, I don’t know, maybe a specifically looking body together with being strong. You’re doing a specific sport and you want to excel, then obviously, your goal is going to be a little bit different.

Ben James  5:30  

Yeah, of course, and I guess jumping back to those people that all they want is to maintain a healthy spine and continue with those movement patterns and insurance to ensure that they don’t regress, I guess. And, and therefore, they’ve got better they’ve realized that an improvement back health is is much better. They’re moving much, much more safely. We don’t want those guys to suddenly decide, right? I’m okay, now. You know, this isn’t really something that you can just drop. But at the same time, the effort and the input doesn’t necessarily need to be, you know, exercise every single day. Because certainly at the beginning of a rehab program, there’s exercises that we would recommend doing every single day to start to build the movement patterns and to build the endurance. But once you’ve got the outcome, and you’ve got get moving towards that goal, and you’ve build that, build some insurance, then you can certainly scale it back and maybe be looking at three times a week where you’re looking at focusing on these exercises, but certainly, those daily habits have to continue. Those daily habits are fundamentally important.

Jacob Steyn  6:43  

Yeah, yeah, totally. And you know, if you if you if you, if we’ve worked with you, then you’d understand spinal hygiene. Yeah. And you know, you can apply that like you said throughout the you already taking the load off your back massive and then You, like I always say to patients, you know, you gotta you gotta work hard and and beginning to reach the level of communication between the brain and the right muscle groups to, to to execute the movements that we want that safe and that’s going to use the right muscles, in other words, making them stronger. And once you got it, then you have to do it less few, you know, you don’t have to actually work on it as much anymore to call it up because the communication is established. So maybe twice a week, in some cases, maybe three times a week, you’d have to still exercise or trying to do a little bit here and there. But because, you know, it’s like an athlete working to perfect a specific movement, work a lot on it until they’ve got it. They relate to the to the muscles and the movement is perfect. And then they don’t have much anymore. They just have to be able to call them.

Ben James  7:56  

Yes, exactly. Exactly. Yeah. So if you if you are listen to a podcast and you’ve, you’ve been doing exercise and you’ve been trying to take the advice that we’ve been given on the podcast or on the website and you’ve been, you feel an improvement you feel that you strongly feel that when you do in some of these exercises that you’re executing them well and they feel comfortable. Fantastic. But make sure you commit to at least six months to get those movement patterns ingrained, called engrams. neurology, so that they’re, they’re kind of there as it were in the brain, and then continue to commit. But maybe you can scale back your efforts and for those people that have enjoyed that journey, enjoy that journey of improving strength and understanding their backs better and want to take it to the next level all those people that that you say Jacob are looking to now get back to higher level athletic performance or specific exports, is there a good place for them to go? For the kind of next level training because at some stage, we’re going to want to introduce a bit of a bit more weight or a bit more of a challenge Can Can that be done still at home? Or do we need to be looking at training in a different place? And where could that be? is there is there a perfect answer to that? I guess?

Jacob Steyn  9:26  

Yeah, well, we can get pretty close to a good answer. I think we can do a lot at home. And then you’d have to you know, you’d have to get a few things in terms of equipment to make that possible. So, you know, you can use elastic bands, a jumble, a, you know, some weights you know, but at some point you will be, you will be limited. At some point you have to consider going to a gym and like we discussed me myself and you’ve been quite often you use need to go to a gym that’s going to allow you to do the things that that is what your body needs. Right? Yeah. So so going to a gym like a what they call I think they call this they don’t call it a Globo gym? Yeah, we don’t really have a name for it in the Netherlands. But if we just go to a gym with machines that you sit on with very little limited floor area where you can do stuff, like sled work and stuff like that, then you’re absolutely limited. Because if we if we start working on building athletic performance, for example, and you’re back, still in, in a little bit of a recovery mode, we want to work posterior chain and things like that. Then sled is ideal because there’s there’s very little direct pressure on the spine. Almost, you know, a big percentage of people with a spinal injury can push a sled, especially forward and they will not have any Any problems with it so there’s, there’s a lot of exercises but we need for space and we need we need we need we need strong man equipment and we need sometimes we need to be able to work outside as well. So we’re gonna we’re going to have to find a gym that’s going to allow us to do these things and your typical all machine based gym will not be equipped necessarily for for that goal.

Ben James  11:33  

Yeah so you can do a lot of next level stuff four or more challenging stuff maybe for one of the better with with some basic equipment at home. You know, when we’re looking at the core For example, we know stir the pot is a great exercise that that only need to assemble to do at home. We know that you can do the monster walks. They just require elastic band so we can we can progress and do some More advanced work at home. But at some point when we’re really getting more towards athletic performance, we’re going to need equipment. And we’re going to need space. And so those gyms definitely exist. CrossFit gyms are a good example of them. And not all CrossFit gyms are the same but a lot of CrossFit gyms, I think it’s fair to say, have an kind of an open program. There’s a membership that allows you to go and train outside of the kind of classic Ward for what they’re known for. So it you don’t have to go and partake in those and work out of the day. Routines, as it were, that are that are quiet, I suppose strict in the way that they’re delivered.

Jacob Steyn  12:46  

Yeah, that’s it. I mean, exactly. That’s a good point. Because I don’t want you to just fall into doing the group lessons at the at a CrossFit gym, which means that you’re never really sure about What you’re going to get as exercises that’s always pre planned and a bit of a surprise, if you want to be able to do the the open gym sessions where you have a program and you have a clear program tailored for your needs. And then you can do your thing. But the thing is you you also need the space. I think that’s the biggest problem with the commercial gyms with all the machines, you know, they stack up full of machines until you if you do for example, a pile of walk out with two elastic bands need to walk out five meters and nobody can walk through the bands that you’re pulling tight. You know, there’s just it’s just not gonna work in the Globol gym generally.

Ben James  13:42  

Yeah, generally, generally. I mean, I the gym I go to in my local town is is certainly not a CrossFit gym and, but there is a lot of space in one area, which and there are the machines and equipment that allow you to do all of those exercises. So I guess the The the answer really is to just go and have a look around these places and just see what equipment there is. And if they’ve got things like a sled, and they’ve got, you know, the strongman equipment, I think it’d be good to give, give the listeners a bit of an idea of what what strong man in it is and what some of the strongman equipment is, then you know, you can identify pretty quickly and pretty easily when you go into a gym and have a look around, if that’s the right environment to to kind of go to the next level as it were. So what what other equipment when you talk in strongman is, is there that people maybe could look out for when they’re going to have a look at a gym that might be might give them a bit of direction?

Jacob Steyn  14:41  

So some of them would someone be strong and exercises and equipment would be better for someone rehabilitating their back for example, and I’d say, especially something like the rope. Yep. So you only have like a thick rope. Maybe Maybe 1520, maybe 30 we have one that’s 40 meters long. And then you have a sled sled at the end and you can determine the weight you put on there depending on the friction of the surface that you’re hanging on. This is this is a great exercise for anti rotation. So you’re, you can do it either forward locking up the core hanging with your body, upper body horizontal to the floor, or you can do the typical squat stance, facing forward and hauling in the sled, but you try not to actually rotate through the through the back so you’re fixing the chest and then something like the farmers walk, another great exercise, you know, the farmers walk apparatus. So you’ve got two of these things on your sides. You could you put weight in the front and the back so it’s very evenly balanced compared to carrying two kettlebells which tends to swing for And backwards. And then with the farmers walk, you know, there’s a, it’s a great exercise because you’re you’re having the same weight on both sides. So you’re pretty balanced out. And if you do it with the right technique, you can go pretty heavy and you know, this is incredibly good for the, for the spine and for, for core.

Ben James  16:23  

Yeah, and I suppose the other thing you’re looking for is his space. Because if there’s not a reasonably large area to do use this equipment and a distance that is of space on the floor, then it’s kind of protected as it were from from other gym users walking across it or needing to walk across it to get around then you know, that’s something that again, is something you want to watch out for. Because really, if you’re, if you’re going to be doing some of these exercises, then you need that that space and clean you need that equipment so is something to look out for if you are looking to to kind of progress forward. You are looking to do more athletic activities and follow some of the exercises that, again will be in our programs on the website, then have a look around at the gyms locally and, and ask some questions around the equipment they use and how they operate so that you can, you can make a wise investment I guess. But at the same time, don’t be put off by the thought of having to go to a gym because there’s a lot of things you can do at home, that will challenge you further. That really requires some basic equipment that that isn’t going to be a larger outlay in terms of costs. And I suppose the next question then Jacob is who can help these people? You know, because obviously we have a chiropractic background. So we have that level of knowledge, but we’re not as traditional as a lot of chiropractors we’re very much about movement. So in many ways people would identify There’s more as I suppose fitness professionals to some degree. And so are there fitness professionals out there that have this knowledge that could have this knowledge that could support people? And again, how do we how do we identify these people or a best to, to do your own reading and research to to be confident that you can do it yourself? Yes.

Jacob Steyn  18:27  

Yes, good question. I think that there are definitely some fitness professionals, personal trainers, physios, fewer, but to some extent, yes, some chiropractors who use these methods who work with it. But they, they would have had to have some training, they would have had to follow people like regular even since Dr. McGill with a few more names, but the thing is they They’d have to know about this. And I have to know about what we talked about, and especially the research on this. And I think what people can do is they can, if they’ve heard about this, and they and they, they’ve been following us a little bit, and they’ve been looking on the website, they can definitely ask these fitness professionals who’s about to train them. Look, what are the principles that you follow? Do you know about Stuart McGill? Tell me a little bit more about your, your approach in stabilizing the core. What methods do you use? What is your philosophy? Because if people would ask someone about this, then maybe they’d get some clarity and I can, I can compare it to what we’ve been talking about. Because I think if you especially where I live, if you ask a lot of physios here, what’s your approach then? The number one and the first answer would be what we’re going to We’re going to work on mobility. And that’s, that’s something that I would literally, if I’m coming from a, you know, office job five days a week behind a computer, that’s something I’d probably be running away from. Yeah, if I if I’d have the understanding of what my body needs, because it we’re not going to start with mobility that’s going to send us down the, you know, probably cause a lot more damage and problems and things further away. I want to achieve so first we want to, we want to work on the stability and Layton stablished enough stability, we will go to some mobility.

Ben James  20:39  

Yeah, and I think the, you know, we’ve mentioned before, don’t be afraid to challenge people. If you’re going to invest money or you want to invest money to get some, some additional help. One on one, then don’t be afraid to ask questions and, and do better research yourself. You know, look at people like You mentioned Stuart McGill and Craig leaving center. I’ve done a lot of research and have a lot of experience around this kind of more movement based approach. Because that will give you at least a bit of a baseline level of knowledge to feel more comfortable challenging these people and also feel more comfortable with the, with the answers they’re giving you because there is no unfortunately there is no right or wrong answer. You know, we’ve been to McGill seminars and there’s been some fantastic personal trainers there. They’ve been some great physiotherapists there. And lesser degree, some osteopaths some chiropractors, so there’s a mix, you know, so a lot of people often ask me well, who, who is best to see or advise a family member? Should they go to a fizzy osteopath chiropractor? And the answer is always well, it. It depends. You know, this is the way I think, very much biomechanical very much movement based That’s my belief that’s not necessarily anybody else’s belief, you know, within, within the medical industry as it were. So, you know, they might get their results their way. But I believe in what I believe and I have read the research and a movement, price based approach absolutely make sense. You’ve then got to have a bit of an understanding. And again, you know, from resources, like our website is example or on read and other other people we’ve mentioned to them be able to challenge those people that you might be going to see, to see what their level of knowledge is and what their way of thinking is, because otherwise, unfortunately, there is no profession at the moment that is very much regulated and focused on this approach. It’s fair to say.

Jacob Steyn  22:52  

That’s true. You know, there’s there isn’t really something that’s growing and fortunately, There’s a fair bit of research on it. And quite often the truth is hidden. And especially five years, 10 years ago, when when we came across this, and when we started doing this, and especially when I’ve developed when I developed my understanding about this, and it was growing the in like a magnet. You know, I couldn’t, couldn’t really stop it. Especially then it was, you know, discussing it with somebody was very, you had to be careful who you told us to, because how can movement fix movement? But now we know that, you know, especially through people like Stuart McGill and some other movement, researchers, we know that this is this is the right path and just make sense.

Ben James  23:46  

Yeah. And obviously, you’ve got your own experience, if, if there’s significant improvements you’ve made in your back health and also core strength as a result of following this approach, you know, and I’ve seen that as well. So I’ve seen evidence of it. You know, in reality, so again, it just kind of consolidates that thinking.

Jacob Steyn  24:05  

Yeah, I would have I would have personally never been as strong as I am now on the court in my body if it wasn’t for my injury to seek seek that truth.

Ben James  24:15  

Yeah. And there’s a message for the listeners as well that, you know, if you are experiencing pain, and I know we’ve mentioned this before, but just what levels and what improvements you can make, but I think, you know, back to, you know, the, the beliefs and thinking, I struggled to understand how anybody with a chronic back pain issue that is leading a sedentary life or, or a life of doing movements that are repetitive that were just simply not genetically designed to do, how you could get better without a movement based approach without fixing those movements without introducing those daily habits without understanding spine hygiene. I struggle myself to To understand that and I think, again, back to back to who can help. It’s about asking those questions about challenging those people and saying, look, you know, I’m unconscious that I sit in an office all day or I’m conscious that as a carpenter on, I’m bent over, sometimes laying laminate floors and that from what I’ve read isn’t, isn’t good for my spine health. What I want to do is take a movement based approach to health and rehabilitation and develop the core. You know, is that an approach you take? Mr. osteopath? Mr. chiropractor, Mr. physio, can you can you tell me some of the people that you’ve, you’ve stood in some of the work that you’ve you’ve read to, to help you in your practice and help your patients and if and if the the answers and responses are pretty unclear or they they’re taking a very much a passive based approach to spine health into how they they approach that treatment then you’ve really got a question whether you want to be spending time with those people because it’s just not going to be right for you.

Jacob Steyn  26:10  

Yeah, well put I agree. 

Ben James  26:13  

And so are we saying that instructors do you think should have specific qualifications? Because we know that there are some great seminars out there focused on this kind of movement based approach and very much evidence based. But at the same time, you know, if you’ve got those underlying qualifications, like chiropractic for example, you have, you have learned a lot of your stuff and myself through training ourselves through trialing exercises and developing core strength a safe way. So, like we said, there’s not a regulated regulated industry that is part of a movement based approach to back rehabilitation spine health. So again, do you think structures and people should be doing certain qualifications or do you think it is very much dependent? And the question should be focused around those those individuals motivations and the knowledge that they have, as opposed to having a specific qualification because that’s a classic way of thinking where we all think you must have XYZ qualification to be able to give me advice and yet, we know that the fitness industry and personal training is, is still quite unregulated. A lot of people can call themselves a fitness professional or a personal trainer without necessarily having specific qualifications. And yet those people might have read and had a knowledge base that that is going to be far more beneficial to some people then, you know, the approach that let’s be fair, some chiropractors some doctors, osteopath physios are going to take.

Jacob Steyn  27:52  

Yeah that’s it. I think it’s all about the enthusiasm of the practitioner or the fitness instructor or the Personal Trainer, that’s merely the drive. What from what I’ve seen, that leads to any of these coaches or trainers or or professionals to be to be good at what they do. And I think sometimes only relying on the fact that you’ve got this big degree, you’ve got a chiropractic degree or something like that, that that’s, that can also be not enough. You know what I mean? Yeah, so, so I think, yeah, at this point, I think it’s difficult. So you have to have a specific qualification. I think if you if you can say who you follow or which courses you’ve been to know if you are McGill certified, for example, that’s a great qualification if you want to call them so but difficult to say that you have to have a specific qualification I’m sure. Something would probably come in and five or 10 years time I think it’s, you know, like you’ve just mentioned, I mean, for ourselves, we’ve, we’ve learned a lot through our own experience and our own trial trial and error. and applying things that we learned on these on these courses. And these understand these courses we do are from leading researchers from all over the world and generally aren’t cheap for two days, you know, bring a great deal of incredible information to us and then we go and try that out. And we get to understand it and then you can really see what works and what doesn’t. Yeah, but but the question is, are people doing that all these dreams doing these professionals doing that?

Ben James  29:42  

Yeah, they invest in their time and, and yeah. With respect some of some of their finances to to get better and improve, I guess, and and, you know, for the people listening it is a, I suppose a frustrating response. In many ways that we that we’ve provided because it isn’t clear, I think if you’ve got a back pain issue now and you’re in, in discomfort, and you have some concerns, and certainly, I think in the first instance, you want to seek advice to rule out any kind of major red flags or any any underlying problems that that we just want to have a check off. But I think once you’ve done that, and and and you can be safe that there is no underlying issue that that that could be a concern. Then for the in the majority of cases, it’s going to be mechanical, low back pain, that people who are experiencing. 

Jacob Steyn  30:38  

Let’s just make clear there. When we talk about red flags, we talk about mythology with a thoughtful answer or any nice, very serious question. Yeah, yeah. Yeah. And we’re not talking about a incredibly bad damaged endplate of a vertebrae which when you see that on a MRI or an MRI The specialist will tell you all this, this is very bad. You know, of course, it’s very bad. But how will you best fix that? It might take a long time, but it’s going to be a mechanical approach.

Ben James  31:12  

Yeah a mechanical based approach.

Jacob Steyn  31:14  

We’re talking about together with most likely an anti inflammatory diet, you know, because it’s gonna take you months to recover from that. You can speed that process up a lot with with your diet. So yeah, where that’s not a red flag, that just means that you’ve got a serious problem. You want to get back to functioning properly, then you’re going to have to take a movement based approach.

Ben James  31:35  

Yeah. And I think the key for a lot of people there is once those kind of red flags, those pathologies be rolled out, no matter how bad that back is. Something you have done, mechanically, has caused that problem. Whether that’s repetitively bending through the spine, flexing through the spine, sitting whatever that might be. That is, without doubt what’s caused it. Very few that these herniation discriminations, or vertebral endplate fractures etc, occur because of some form of injury. Yes, it can occur. But it’s going to take a lot of effort to create some of these injuries from a one off exercise of any kind. This is all repetitive, sustained, poor movement, and so quickly over time, and so clearly, resolving that underlying movement, understanding it over time is going to be the answer to resolve the problem. And I think that’s the clearest way to think about it and approach it. So if you’re suffering from back pain, suffering from back problems, then absolutely follow movement based approach and when you’ve introduced those exercises, you built that in Jordan’s, then start to think about how you can take it to the next level and Certainly can continue those exercise and continue that spine health into the future. Because what we don’t want people to do is, is like with a lot of things, they get better, they feel an improvement. And then they start to reintroduce these poor habits and then the problem reoccurs you have to understand that we, at the very least, have to be aware of our spine health and hygiene, and those repetitive things that we’re doing throughout the day forevermore. From an exercise point of view, we need it to build muscle endurance, we needed to build that core strength around the spine that supports the spine. But once you get to a level where you have a certain amount of insurance, that is protecting your spine, then you can certainly take a step back and not have to do these exercises every single day and you don’t have to take it to the next level. But you have to be aware that throughout the rest of your life, you need to respect the spine and respect comes from movement. So I think that’s a good place to stop, Jacob. Thanks again, for the input. As always guys, jump over to the website, have a look at the content on there, the exercises on there, the programs are being developed to put a lot of this information into into practice. And to follow as a as a course, as it were. We’re going to continue with the podcasts. And the next time we’re going to start and introduce neck pain, and talk a little about neck pain because the focus so far has been very much around the low back which is important to big focus for us. But also we want to start to to discuss some other areas of the spine as well to just give an overview. And because that is another common area of a problem with office workers and and, and other workers out there. So as always, head on over to iTunes give us a rating. It always helps to get the message out there and will continue to share our knowledge and hopefully support you on the way to a better back. Thanks again, Jacob. And we’ll speak again soon.

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