What is the core, the purpose, of life?
The two most important days of your life are, first the day you were born and second the day you discover why you were born, or in other words the day you discover the very core your life.
Lower back pain is one of the most debilitating injury one can get. Some 16 million adults — 8 percent of all adults — experience persistent or chronic back pain, and as a result are limited in certain everyday activities. Some 83 percent of adults with any back pain, compared to 66 percent of adults without any back pain, have seen a physician at least once in the past year. Rehabilitation for the back is quite interesting because it involves one of the most central muscles in the whole body: The Core.
There’s seven main principles of exercising and training exist: 1) Overload 2) Adaptation 3) Individuality, 4) Specificity 5) Progression 6) Recovery 7) Reversibility. Today let’s talk about Progression.
The Core work is an essential element of the principle of progression. Lower back pain rehabilitation – or LBP plan has three main stages: 1) Pain Management, 2) Core Stabilizing and 3) Core strengthening. It is interesting to see how similar to life those three elements are. Have you ever experienced pain? Have you ever experienced chronic pain? Those pain that never leave you no matter what you think, say or do? Have you ever felt completely out of balance in your life? Have you ever been hurt, abused, taken advantage of, traumatized, disturbed or simply perturbed by the challenges of life? If you had experienced any of those things applying the LBP rehab plan to your life will produce tremendous results!
1) Pain Management – A large proportion of adults and teenagers with any type of back pain takes prescription medications. Our society is huge when it comes down to prescriptions medication. While the right prescription can indeed alleviate the pain, the truth of the matter of most medications and especially over the counter (OTC) do not treat; they mostly mask the symptoms of the underlying cause of your pain. Don’t we tend to do the same in life when we feel pain? Don’t we avoid feeling pain?
One of the big pain maskers of the 21st century is technology. When pain is felt or about to be felt it is easy to distract yourself with text messages, social media feeds, posts or videos.
Allow yourself to FEEL the pain so you can better manage it. In the treatment of illness, the most important part is the medical history. It is the same in life; analyze first where the pain comes from: what are the causes, the signs and symptoms? Find out the history of your pain so you can manage it with exactness.
2) Core Stabilizing – Once you know the history of your pain and manage it, then you are ready to stabilize your core. When suffering from LBP one the most effective rehab protocol is to work on the antagonist muscle, meaning the muscle that does the opposite type of work during contraction. The antagonist muscle of the lumbar muscle are the core muscles more commonly known as the abdominals.
Most movement created by the body will involve the core therefore those muscles are essential to movements. Once one managed his/her pain, then it is time to stabilize the very core of your being. Go back to the basics and make sure that everything is where it is supposed to be.
John Wooden said “I believe in the basics: attention to, and perfection of, tiny details that might be commonly overlooked. They may seem trivial, perhaps even laughable to those who don't understand, but they aren't. They are fundamental to your progress in basketball, business, and life.”
Go back to the fundamentals, the basic the core. Address your core physical, emotional, intellectual and spiritual self and ensure that things are well-adjusted. Stabilizing your core will not only relieve you from your pain but it will be a strong basis for your next step.
3) Core Strengthening – In rehab and strength and conditioning, core strength is the most important work you can engage in. Any top-notch fitness program should incorporate core strengthening in some way, shape or form. In your daily life, how much do you spent strengthening the core of your personality? Your core essence is what you will leave behind it is your legacy; it is what people will remember when they think of you when you are long gone. Since it is so important wouldn’t it be wise to work on your core strength daily? How do you work on your core self you will ask? Surround yourself with greatness!
Check your phone right now and look at the last five text messages you either received or sent. Are those five people sources of strength in your life or are they parasites? Next, think about last week, and recount who are the five people you spend the most time with. Do they strengthen your body, mind, intellect or spirit? If the answer to those questions is by the negative, FIX IT! It is time to strengthen your core by surrounding yourself with greatness through people, books, movies, music and wholesome activities. Apply the 3 prong LBP plan to your life, manage your pain, stabilize and strengthen your core then sore toward your ultimate potential.
Reference 1. B. Druss, Marcus, S., Olfson, M., and Pincus, H.A. (2002). “The Most Expensive Medical Conditions in America.” Health Affairs, 21(4): 105-111. 2. United States Department of Labor, Bureau of Labor Statistics. (2002). “Lost-Worktime Injuries and Illnesses: Characteristics and Resulting Time Away From Work.” USDL News Release 02-196. 3. Druss, et al. (2002)