Lower Back Pain Crossfit

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Welcome to the Back Pain Solutions Podcast – Lower Back Pain Crossfit

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Introducing Lower Back Pain Crossfit

What should a young rugby player consider if they’re looking to introduce Crossfit as part of their training regimen? Why should a consideration for hip mobility be an important factor when being introduced to Crossfit, and why is it important to review movement patterns even in active, athletic, individuals? Answers to these questions in today’s episode of the back solutions podcast.

In this episode we discuss some of the considerations that should be made when looking to start Crossfit training. We demonstrate the importance of hip screening to ensure the back is not compromised in order to perform a deep squat, and how overlooking this can result in back injury. We also discuss the importance of preparing yourself for Crossfit, with the right advice and by developing the correct movement patterns, not using it as a method to solve a back problem!

Athletes are vulnerable as well!

Often we hear sports people complain that they shouldn’t suffer from back pain because they’re ‘fit and healthy’. In reality though everyone is at risk of back pain if the movements they undertake on a daily basis put their backs at risk. Some sports come with inherent risks due to the movements involved. For example in cycling we often see flexed postures being adopted for prolonged periods of time which we know can have a negative impact on disc health. Whilst these movements can often not be avoided during the activity itself they can be managed during training off the bike. This is the same for many sports and so a consideration for the movements, and exercises, employed during training should be considered.

Show Highlights Lower Back Pain Crossfit

Consider hip range of motion when performing exercises in the gym. Not everyone is built the same and those with deeper hip joints ‘celtic hips’ do not have the range of motion of individuals with Polish descent. As a result, exercises such as the squat need to be adapted for the individual so as not to put the lower back at greater risk of injury. If your range of motion is limited then consider lifting weight from a raised platform, not from the floor. This will allow you to keep the back in neutral.

Interview Transcription for Lower Back Pain Crossfit

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 than this mark.

Welcome back to the smart strong podcast. I’m Ben James, I’m your host, and I’m with my co host and good friend, Jacob stain. Again this morning, as always morning welcome, Jacob Walibi. So, last time, we talked through some case studies, we try to bring into context some of the subjects that we’ve talked about today and some of the principles that we talked about today. Try to bring those to life a little bit by talking about some case studies, some patients just To put it into context for the listeners, and maybe hopefully, help them relate to some of the stories that we’re seeing from the patients, that we’re helping to get better through movement into an active approach to back rehabilitation and back resilience and back health. So because we’ve kind of delved into a bit of depth on a couple of those patients, we felt that would be good to just follow up with another similar episode talk about another couple of patients. And this is something that I think, will perhaps revisit after each of the kind of anatomical or theory based podcast that we do, just to bring it into context, because it seems to make a lot of sense. And as, as I say, put into context, some of the information that we’re sharing for for the listeners. So, Jacob, I know you’ve got a couple more patients that that you came to talk about this morning, and specifically with a with a bit of a sports based theme. I think it’s had to say for these guys.

Jacob Steyn 2:03
Yeah. Let’s start with the first one. He’s a rugby player, late 20s and forward player which means he’s quite stalky shortish. Okay, very much very muscular. And the typical impression when you see a guy like that, if you are someone like me is probably limited hip range of motion, but able to generate a lot of force from his core and from his glutes as he’s always pushing forward on the field. Sure. And what happened was, this guy decided in his offseason that he would like to join a CrossFit club. Okay, and so he went to the CrossFit gym and you know, usually have the on ramp for five weeks to complete and in the on ramp, he already started having low back issues.

Ben James 3:02
And so just jump in what’s what can you explain the the on ramp for the listeners.

Jacob Steyn 3:06
Yeah the on ramp is actually a course before that before you are free to just do any of the words any of the trainings.

Ben James 3:16
Okay so kind of a pre workout, assessment of movement, those kind of things?

Jacob Steyn 3:22
Yes, yes. If it’s like going through all the different movements and exercises that you would be doing in the group training sessions, okay. So, yeah, so basically, we had to, so as you know, ended up in my office, and we been started talking about this, this whole approach of his, what his goals are, and so obviously, his goals are to Stay Fit, Be Fit and stop the regular season in a better way than the previous year. And so, what What we did is, what we got to do is we got to look at aggravating factors, things that would have caused these lower problem. And the first thing we do is we actually check the hip range of motion, we have to see, is this guy able to squat down to 90 degrees? Which is what they quite often, almost always require that across the gym. Yeah. They, you’d have to make the 90 degree mark in the squat. Otherwise, they don’t actually give you or acknowledge that you’ve made a repetition in the count. Yeah, sizes. Is that clear?

Ben James 4:36
Yeah, that’s clear. And I suppose based on previous discussions, and, and obviously the knowledge that we have, we know that different people have different ranges of motion at the hip. And are we saying that everyone should be able to achieve 90 degrees because we know that not everyone can do a deep squat?

Jacob Steyn 4:54
Not everybody can always do a 90 degree squat.

Ben James 4:57
Is that an anatomical thing? Or is that a kind of a functional thing?

Jacob Steyn 5:02
Yeah, it could be either. You could sometimes have somebody you can actually work for that person towards a 90 degree squad which they cannot do before because of not being being stable. Either way, you gotta, you gotta work with the client, the patient in a way that you make it very clear. We don’t want to. We don’t want to actually sacrifice the low back. No impending, we want to make sure that you keep that neutral spine and give the work to the glutes and the hamstrings and the hips. Okay. So what happened was he he did a one, for example, where they do wall balls, ball balls, where you actually you catch a medicine ball and you shoot it up against the wall, and other line has to touch the wall and then you catch it, you go back into a squat and you use that the catching of the ball going down into the squat as the momentum and the spring you load to come up again out of the squat bench. shoot the ball up against the wall. So that and usually do a fair amount of repetitions. And so, being very stiff and bulky, and most likely having a very thick spine, you’ve got to go with a lot of load on the record field. Yeah, that was just too much for this is low back. And so first of all, we removed all these sort of exercises, we started working with basic glute bridges is to open up his hips, get a little bit more range of motion, more glute need, you know, give giving the giving him that stability we just talked about to see if we can get them down to 90 degrees. And but but always making it clear that look, 90 degrees is not that important for us to swap that deep. If it’s not getting there, it’s fine and approximate where he goes. The guys know that. That’s my my theory and there is That so that’s okay.

Ben James 7:00
And it’s only I presumably a problem in the CrossFit world if if he actually wants to go on and compete.

Jacob Steyn 7:09
That would be a problem. Yes. Okay. Yeah. But you know, I mean, most guys don’t compete. And I would say most most guys and ladies do not compete for themselves. Okay. Okay. And so we we did some relaxation exercises to take the pressure off his backers. He has an office job sitting quite a lot, which is also aggravating, aggravating factor. And just basic core exercises, you know, getting back to the bird dog dead bug. And then working on that awareness of doing the hip engine and swapped with a bell stick and he’s back. Working on the neutral spine.

Ben James 7:58
Yeah, got ya. The kind of basics that we’ve we’ve talked about throughout the series so far. I guess one of my questions is based on his background and based on his sporting endeavors. Is CrossFit right for him? Was there a discussion around whether he should even be doing CrossFit at all because we know this has become more and more popular? We know that there’s good and bad CrossFit gyms as there are, you know, any, any gyms and any practitioner, as we’ve also discussed them out before, but for the listeners that maybe are doing CrossFit or thinking about CrossFit, is CrossFit for everyone, or is it difficult to answer that question based on knowing who’s running these different CrossFit gyms and the advice therefore, that different people are getting?

Jacob Steyn 8:50
So good question. I think in his case, he would actually be better off with a very personalized training program. Something that works on his weaknesses And somebody was talking to aggravate any low back pain very, very well for His rugby season.

Ben James 9:09
Yeah. Because it strikes me from having participated in some CrossFit and, and particularly the wads, they’re pretty intense. And if people are, people particularly have got back problems or they’ve been sedentary office work, and they’re doing CrossFit after work, you’re in a pretty vulnerable position going into a CrossFit gym.

Jacob Steyn 9:35
That’s true. And I think if you if you come like him from a sporting background, and the he’s very strong, he’s got a lot of power in his body. I think the assumption is, I’m just going to do CrossFit and I’ll be fine. And I said, that’s, yeah, that’s where it goes wrong. So you can either have these two extremes with somebody who’s very incidentally and you know, someone someone like that That’s actually the next person I’d like to discuss. But someone like that, but have to, in my opinion, take months, if not more than a year to build up the base. Yeah. And the not only the awareness, but you have to hone in on weaknesses and actually strengthen them because you’re, when you live when you’re lifting things at the CrossFit, especially when you start being more explosive and making complex movements, you you’re working a whole chain, and if there’s a weakness in the chain, that part’s going to break down, especially if you’re someone that goes three, four or five times a week to the CrossFit.

Ben James 10:40
Yeah, and and not everybody that turns up at a CrossFit gym is going to be lucky enough to be treated in the same way they guys are, where you work and train, and they’re not going to be identified by the geysers, people that need this kind of pre course and some gyms are not Gonna have this pre course I guess. So you’ve got a question. If you are thinking about doing CrossFit, just exactly how it’s set up, and what advice you get in before, you just go straight into the woods the workout of the days, you know, because there’s some complex movements there that you’re doing high intensity, and you just need to be sure that you’re not at risk, especially if you’ve got back issues, especially if you’re doing a sedentary job in the day and then you just go in, in the car, drove into a CrossFit gym and then just suddenly start and vigorous exercise. So it’s just something to be aware of, and to consider and to think about before you, you jump in and if you’re already doing it, then maybe you need to analyze some of the movements or get advice on some of the movements. If you are starting to suffer from some back pain or you’re worried about it, then I would definitely advise and I’m sure you on the same Jacob that you give a lot of consideration to that.

Jacob Steyn 11:59
Yes, I think I think a big key element that’s missing in a lot of gyms is the, the actual assessment, individual assessment of people joining the gym. Because now it’s generally there, there are no assessments being done and people just joined and they do the on ramp. And it’s the assumption is that they’ll do the around for they’ll be fine to go. It’s just a tick box. That’s it. That’s it. And also, you know, that’s, that’s a way of getting more people through in less time. You have to do an individual assessment that would actually take a lot of time, probably take an hour one on one. But the value of that is, cannot be underestimated. It’s, it’s, that’s very valuable, because that’s where if you have a trained person that knows what they’re looking for, that’s where you pick up on all these dysfunctions and weaknesses and creating awareness with a client that this is very important that we get this better before you go. Stop lifting heavy or do complex explosive movements.

Ben James 13:04
Yeah, absolutely. So this guy, he was given advice from YouTube and he decided he wanted to continue CrossFit.

Jacob Steyn 13:14
Yeah, you mean the rugby player? Yes. Yeah. So of course he you know, I mean, within a couple of weeks he was already much better. Okay. And the thing is, we were quite quick to address this problem with him and so the, you know, the irritation, his low back just started, nothin chronic or anything like that. And he was very good at following advice and staying away from the movements that actually caused more problems doing his relaxation exercises. Speaking of the basic motor battlenet sizes for his glutes and his loop needs and for his core, and within a couple of weeks, he was he was doing much better and now we’re working on getting Squat down to 90 degrees we’ll see if it gets there. He doesn’t seem to bother about the regular season just started again. So you’re probably returned to that and maybe do CrossFit once a week. Okay, and and Yeah, actually you know, but just picking up on that because you know, when you ask a guy like that what’s what’s up you’ll say yeah, my my low back muscles are stiff. Okay, and and that’s what someone like him often think that it’s it has to do with these muscles but actually doesn’t have a lot to do with the muscles. The muscles are mainly reaction of what happened in the low back because of this repetitive bending through the low back with with wall balls.

Ben James 14:44
Right. And was he as a result of that when he came to see your before he was seeing you he was he doing some low back the classical young do some low back stretches.

Jacob Steyn 14:59
Yeah, so he was Doing hamstring stretches. Okay. And in the process stretching is low back, you know, the typical, yeah, hanging down or sitting down on the floor or reaching for your toes. Yeah, that sort of thing. And I explained to him, you know, let’s do it. Let’s do some mobilization pm strings, but generally Let’s leave anything that’s going to cause flexion extreme flexion and low back. Let’s leave that alone. Yes, instead instead, just do it Tommy like 10 minutes, twice a day. And see if you can take some regular breaks walking at work. Yes, as as he sipping a lot that he actually had to drive I think 45 minutes to work and back every day.

Ben James 15:41
Okay. So exactly classic kind of guy that’s doing a lot of sitting. And he’s got this back pain that this this discrimination and he’s sitting in the car in the morning and he’s enjoying the day and then he’s going to go and do CrossFit in the And do flexion of the spine or that’s what he was doing.

Jacob Steyn 16:03
Yeah. And and in this particular case, you know, a little bit unique because he’s a rugby player and just being very explosive, having no stop. That’s, that’s your typical rugby mentality. going very hard, hard at it. And that’s, you know, that could be a recipe for disaster. So luckily we, we addressed it and he’s doing much better and just the awareness i think is going to get him quite far.

Ben James 16:30
So he’s, he’s happy and he’s like, you say the rugby season started and he’s, he’s training and he’s participating without any issues of the low back now.

Jacob Steyn 16:39
Yes.

Ben James 16:40
And that’s simply because you identified him as a risk from across it point of view during this during this introduction, and just worked with him on some of those core exercises that we’ve, we’ve talked about throughout, keeping that back neutral training, the flexion moment, not the flexion movement and gradually reintroduction and reintroducing him to the kind of CrossFit based exercises that he that he wants to do.

Jacob Steyn 17:12
Yep.

Ben James 17:15
Awesome. And his, he noticed an improvement in strength as a result of the exercises that you’ve done, because, as we know, a lot of these kind of sports guys will have classically done things like the sit ups, the curl ups that we that we try and avoid. And when we look at more neutral based exercises, like the plank, side plank, people often think, as we’ve alluded to, before, that you’re not actually they don’t feel like they’re training those muscles as much if they’re not moving those muscles,

Jacob Steyn 17:46
you know? Yeah, yeah, this is this actually a very good question. What we, what we’re doing now with him is basically we’ve upped the intensity of the core exercises, and Like you’re saying, what we’re doing is we’re doing plank variations, but we’re actually doing a plank routine where you have your feet in the rings. And gymnastic rings, the rings just being like 20 centimeters floor and then your hands on the floor. So we’re working with a lot of endurance of the, the anterior abdominal wall. And because he’s quite heavy, he’s a forward record player, yes, to work very hard to, to, to to maintain, generally 30 seconds at a time and that we have different different exercises in that way. And but I reassured him I said, you know, look, somebody being lighter is going to hold it much longer than you or or it’s going to be easier, but it just means that when you’re able to do it, you’ll be even stronger than somebody else who’s like that. So just have to keep at it. And so, we’ve been working with that, for example, is a dedicated guy, so he’s doing that once or twice a week, to gradually building up straight We’ve been doing landmine rose, you know, which can be explosive, very good for the sport. And then we’ve generally done stuff like stir the pot as definitely already noticing a big, big difference, you know? Great. Yeah. So the main goal there is just to to take away all this work that he does with his back muscles. And just give it to the abdominal wall.

Ben James 19:31
Exactly, exactly. And again, we’ll, we’ll have some links to particularly the stir the pot the exercise, because I think that is a particularly good exercise a safe exercise that that everyone can do, and to start building building strength and there can be variations on that. So, again, back to visualizing some of these exercises will as always have some videos on the website, that that will link in the show notes. so that people can jump on and have a look at those. So the next patient that you wanted to talk about Jacob

Jacob Steyn 20:09
Yeah. So the next guys, there’s a slightly different story. He was also identified by the trainers at the, at the CrossFit gym. While he was doing the honorable, and he was saying to me, very quickly, I think he had one session there and I told him Look, we think it’s better you guys see Jacob. So you guys do some preparation work before you come and do the honor. He’s, he’s about mid 30s. And what I picked up with him was that there’s there’s some, you know, difficulty with with coordination, you know, standing on one leg and coordinating complex movements was not that easy for him. And that can be due to a lot of lot of things. We didn’t go into that too much but We decided, Okay, we’re going to just basically work on building strength. So there was there was quite a few weak links in the chain, multiple chains, for example. And so we identified that we look at the hips, we looked at glute strength, posterior chain strength and hamstring strength, core strength between the shoulders and the hips, shoulder blades stability. And so what we did was we started with a very basic approach, you know, I knew it was going to take time and we discussed it with him and, and he was happy with that he was just, you know, very keen to do CrossFit. So, I said to me, you know, we gotta, we gotta give it at least six months. And the first two months we’re just going to stick to really basic exercises, which will gradually build up and we we started with very gentle bear dog live bridge. clamshells for the for the glued means push up last things like this, you know and Tommy line because he came in with really bad back issues.

Ben James 22:13
Okay. So he came in with back issues, thinking that he was going to solve them by doing CrossFit basic.

Jacob Steyn 22:20
Yeah, actually, I didn’t mention that. That was his main goal was to get rid of his back issues get into better health by doing CrossFit. Right. I think that’s it. That’s a general assumption a lot of people make when they actually pretty damaged, thinking that they’re going to start cross with legal to get better. And I’ve spoke to some people who said, Look, I had some some back issues. And since I do CrossFit, it’s gone. And of course that’s possible. But I think when you have a chronic issue, and I know that’s what you want to speak about, if you have a chronic serious issue. Generally, jumping into CrossFit can be the wrong can be there. The choice for sure.

Ben James 23:01
All the gym in general as well. My You know, I think and again, this is why it’s it’s great that people want to take action and, and do exercise to to to improve their back health because I’ve obviously identified that maybe a lack of movement or lack of strength or balance or poor posture is contributing to the problem which is which is great, because there’s many patients that we’ve seen in the past that aren’t prepared, sometimes to do exercise or don’t feel like should or need to, which can be frustrating given the fact that we know how important it is. And that’s kind of one of the big drivers behind smart strong and what we’re doing here is to try and bring some of this knowledge and education to the to the masses as it were. So that when people are taking the initiative to go and do exercise, they can they can look at the their base Lying and they can look at building a foundation, which is clearly what you’re you’re doing with this guy and he’s obviously lucky enough to live where he doesn’t enter the CrossFit gym that that you guys are running because clearly your approaches is different to many.

Jacob Steyn 24:17
Yeah, I think that yes, it could have turned out very differently for him if you went to a different cross but it could have done a very bad for him because a lack of coordination and then going into explosive or heavy exercises, all depending on whether these chains that we talked about, you know, the posterior chain, their core, shoulders, whether they actually functioning properly. This could be detrimental for anybody, so, especially a guy like him, but what I admire about this guy is he’s his ability to, to to keep going and working towards this goal. And it’s, it’s about it’s almost the year Now since I’ve been working with him, and what I really appreciated with him is every time we reached a milestone and I would retest them and we’d see, okay, he’s actually a fair bit stronger now and a movement, you’re ready for the next step. And the, the, the joy, I noticed the pleasure This gave him was just great, you know, so it was it was a real pleasure working with him and I think it was about four months and then we said, okay, you know, you’re ready for, for for for Jim actually going to do we’re going to start with just open gym exercises. I worked with him, I gave him a we, we did some personal training, a couple of sessions, and then we worked out a training program for him. So generally, I’d give them exercises you do for four to six weeks, twice a week at the gym, you know, so we’ll use the GHD. So we’ll do JJ holds several songs and holds for example, you know, lost the dead bug with medicine balls and really built up these core strength we did for example, and box squat, just starting with a bar, just literally working with technique because because of the lack of coordination, you know, we couldn’t load put much load on the spine. But what I wanted to see first was that, you know, he had a nice wide stance because we did assumer box squat and it can maintain and move properly and so that that, you know, for a while, twice a week, and then I said, Okay, you know what, you’re ready to add some weight. And I think we’re 50 kilograms now. And it’s looking good. And, you know, the, just the result working kettlebells and a little bit more complex movements, keeping it keeping the weight low. Yeah. And now he’s doing once a week, or what, and the trainers are very aware of him, they know that, you know, sometimes they have to scale something or if they look for a two or three rep max that, you know, he’s not going to necessarily go for two or three rep max, he’s going to go for a little bit heavier, but with good form.

Ben James 27:23
Yeah, so all about the form rather than it is about the repetitions, which seems to be where a lot of people fail when it comes to CrossFit because they’re just all about the repetition. Then when it gets to the end of the exercise and their fatigue, their, their movement patterns, and their technique goes down, and they might come continue or maintain a level of intensity and repetition. But it just gets worse and worse and worse in terms of the movement.

Jacob Steyn 27:51
Yeah, and that’s just to add to that. You can if you if your back is healthy and you only do CrossFit was twice A week, we only go to the cross twice a week, like a lot of people do. You have a lot of time to recover you, you’ll most likely be okay. But you’re causing micro damage, but you most likely be okay. And then as soon as you start doing CrossFit four or five times a week, and more often once, then you won’t have time to recover and you’ll actually work yourself into an injury. Yeah, and that’s, that’s something we have to be clear, because we have a lot of people they’re like, Yeah, but I do CrossFit. And I go hard, and you only go twice a week. That means you got five days to recover. So yeah, you might be causing a lot of damage. You just don’t know it, and you think it’s okay. But actually, quite often it isn’t then it just over time, that will also add up.

Ben James 28:44
I was going to say it’s, it’s, it’s almost some people are lucky, they’ll go and they maybe have a poor posture and poor technique and, but they’re going maybe once a week, and then suddenly they’re going twice a week. And then over time. They’re in Joran says improving, even with poor technique, so they get a bit of a adaptation. And the irony and the outcome is that whilst they’re not doing it right, and how we’d like to see over time, if they build up, they actually build a level of endurance that is just enough to protect them from getting injured. So it’s almost still be aware. You know, you might, at some point, do yourself a bit of a disservice if if you’re not careful, but some people, some people get lucky.

Jacob Steyn 29:35
And I think people people get comfortable in the poor and the poor technique. And it’s okay. And I think a lot of people think I’m at the Germans or my friends or the people I trained with, they think I’m, they might think I’m a little bit too too much focused on the technique but I I, you know, coming from the injury background that I have, I know the absolute importance of actually maintaining my form, especially when I start going hard and fast or explosive. And if I, what would happen if I don’t do that? Yeah, so, so, you know, but in many cases, you first have to get injured before you start listening. So, so I, the way I work with people, if I speak to people at the gym, if anybody questions what I’m doing or So then, you know, I have a general idea of what they’ve gone through in terms of injury, and that gives me an idea of their patenaude way of thinking. Yeah,

Ben James 30:45
absolutely. And I think you’ve identified there to two cases where the people that the patients or the customers at the gym, have been prepared to listen and they’ve been paid. Because that’s, that’s what I’ve really taken from these two case studies is, you know, the one guy sitting the second guy, you were pretty open and honest with him, you know, we take six months, that you know, there’s going to be a lot of people that say, Oh, hang on a minute, six months before I can actually do the CrossFit and I’ve joined a CrossFit, you know, I’m paying for CrossFit, then there’s a bit of resilience there. But actually, I think one of the messages is, don’t be erm, don’t be disillusioned or, or and don’t be make the mistake of thinking that those baseline exercises that you’re giving them to do, and that we’re advising people do, aren’t going to add a lot of fitness at the same time and develop some core strength but it is about patience. It is about building that baseline and and taking the time to do that well and do that properly because the opportunity thereafter. This is so much greater than if you rush. And if you do end up with an injury or you exacerbate an injury you know, the the the progression is, is going to be a lot slower.

Jacob Steyn 32:17
You have the benefit of delayed gratitude in this case. Yeah. And, and I’ve, you know, I’ve spoken to so many guys that has said they started CrossFit. And they had to stop because they they developed a real wall. And there’s one guy, for example, he developed a real bad back injury. So you have to stop. I mean, you know, what’s the point from that? It’s, you actually want to go to the cross to get strong and fit and healthy. Yes, instead of ending up with a back injury that causes you to stay at home.

Ben James 32:52
Yeah, and I think this, the sad reality is we’re hearing we’re hearing more and more about CrossFit injuries and our CrossFit it’s causing a lot of problems and you know, clearly, having spoken about these case studies and the way that your gym works, it’s not it’s not that CrossFit necessarily is bad or some of the exercises are bad. It’s it’s the advice you’re getting at these different gyms and it’s running before you can walk and not doing these exercises properly and not considering your technique properly. Rather than it is CrossFit specifically, that’s the problem.

Jacob Steyn 33:32
Yeah, absolutely. It, much of it lies in the approach. If you’re doing if you’re going to the cross with four times a week and you’re only doing what’s then I can tell you that’s, that’s no good. That you need to you need to spend maybe 50% of the time at least just working on your, on your, on your weaknesses and on your core strength in preparation for when you do the words just to balance out the The effect of the watch because the whole idea of a What is he turned off and you don’t know what we’re going to do today. So it would never be coordinated to what you specifically need, especially if there are 10 people doing the white in the group. So what the workout of the day. So you got to imagine if you if you only do the ones you might just never really get into or enough of the exercises that actually helps you to to strengthen your weaknesses. And I think that’s where it lies. You gotta you gotta find out what you need to do to maintain the balance and allowing you to go as hard as you want with the explosive and the very heavy exercises.

Ben James 34:45
Yeah, awesome, awesome advice. I think that’s a great place for us to end there. And you know that takeaway messages look. It’s great that for those listening that want to do exercise and are looking to adopt exercise or go to the gym and CrossFit To help with their low back problems or prevent low back problems, but you’ve got a, you’ve got to have a serious consideration of a technique, you’ve got to think about the individualized exercises that may be required for your specific injury, or your specific problem, or what just your specific physique. and be patient and ensure that you work to give yourself a great platform and a great baseline to them progress. And if it’s CrossFit, you want to do that, enter that and enter those exercises with the knowledge required to do it well, so that then you can perform at your best without risking low back injury and other injuries, which, as we’ve highlighted, a commonly occurring so thanks again, Jacob for the insight. I think it’s a great episode. And, as always, head on over to the website. We’ve got some links to some of those exercises. izes will be in the show notes. jump on over to iTunes. As we keep saying, help us spread the message give us a rating. And we’re going to continually bring you education and information to help with your low back problems with your fitness problems helping with posture as we seek to improve the approach to backhaul through movement. Jacob thanks again. And guys, we’ll be back soon.

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