CSD: Low Back Pain with Right Hip/Glute med Weakness: Phase 4 (4-2-18)
Email Follow Up (My responses in bold)
Not able to do the exercises everyday with work related travel
Recap:
Self quad stretch with muscle fatigue
Quad stretch: stretch/no pain
Self MFR no groin pain but some discomfort lateral hip
Cross leg no pain using chair
bridge more muscle fatigue/sore
hip ext over bed: some discomfort and muscle fatigue
Ball bridge little soreness
R hip pops with ball roll
heelraise with fatigue
pain in the front of the hip with squat pulse
I will make some updates based on your feedback
Be careful with the squat, feeling some on the front of the hip is ok but I would rather you remain short of too much discomfort. Try bringing your feet really closed to what you are holding so the weight is more back on your heels
I am going to give you a movement to progress into lateral hip strength
Make sure with the strength related movements, some fatigue/soreness is ok as long as it goes away within a day or two. If you are sore or fatigue from doing the strength exercises, it is ok to take 2 days off before returning to them
As you are challenged more you may need 2 days to recover before trying the strength movements again
Phase 4
I will expand on the phase 3 movements with some new options as I discussed above
I have included the descriptions from last week in regards to the daily and strength sequences
Light movements that I call “Daily Sequence”
This is a sequence that is all about light movement and muscle activation
It is meant to improve mobility and possibly serve as a warm up, cool down, or a light sequence in the morning or at night to improve mobility
I will continue to give you some alternative options over the next few weeks to include in this sequence
The goal is to isolate 4-5 movements that you feel are most effective in moving parts of your body that are stiff/painful and feel that they improve mobility/stiffness
You will do one set of 10-20reps for each movement so this sequence should be very quick and user friendly
There is something called the “5 Tibetan Rites” that had a great impact on me
Basically, these monks for thousands of years did this sequence, some calling it “The Fountain of Youth”
I do not necessarily hand out the 5 rites, but I do believe that everyone should have their own personalized version of 5 movements that are not incredibly challenging, that move areas of their body that they do no move enough in their daily life
This sequence should be brief and take only 5-10 minutes at the most
I do my own 5 rite sequence before bed each night and I do it as a warm up pre workout/wrestling practice/jujitsu
Strength Circuits
These are meant to challenge you with the goal of creating fatigue or tension in muscle without overloading painful structures
Your goal with this is to feel muscle tension and hopefully fatigue
Each movement will have a time goal or a rep goal, once you achieve that goal with no negative side effects, you are ready for a new challenge
When your body fatigues, you may start to get pain and that is your cue to stop
Pay attention to what you feel later that day and the next day
Mild pain is alright as long as it goes back to baseline within 24 hours
If pain is more severe you have a couple options
1) Ice right after to minimize inflammation
2) Try to decrease the intensity of the exercise by not going through as much range of motion or not pushing so hard
In my mind, most exercises can be made painful or not painful by the way that you go about it
Example: If I give you a squat variation, there are many ways to decrease risk of pain
Don’t go as deep into the motion, do it slower, keep weight more on the heels, hold an isometric position squat without moving in whatever range is least painful, do only 2-5 reps
Have the mind set of getting through new exercises making it super easy just to find a safe zone…you can always increase the challenge from there
