The Five Pillars of Lower Back Rehab for Resilience and Longevity (Part 1) — Transcript

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1. 0:01Welcome everyone to a new lower back
2. 0:03rehab presentation specifically talking
3. 0:05about the five pillars of lower back
4. 0:07rehab that we use at move and this is
5. 0:09how we build resilience and longevity
6. 0:11and is and don't just focus on becoming
7. 0:14painf free the important thing I want to
8. 0:16challenge here today and I want people
9. 0:18to leave these videos understanding is
10. 0:21becoming pain free is not really a
11. 0:23tangible KPI anymore because through
12. 0:25each process of rehab you're going to
13. 0:27have occasions of being pain free. That
14. 0:30isn't what you should strive for. You
15. 0:32should strive for being resilient and
16. 0:34trusting your body to make sure it can
17. 0:36tolerate what you want to do to do what
18. 0:38you love. So, this is the framework that
19. 0:40we use. The five pillars when they're in
20. 0:42place are really, really valuable to
21. 0:45limit flare-ups and limit problems from
22. 0:47reoccurring. So, let's get into it.
23. 0:5280% of people will experience a
24. 0:54significant amount of low back pain in
25. 0:56their life. And that's a pretty massive
26. 0:59number and it does make sense with the
27. 1:00amount of low back issues we obviously
28. 1:02see in the clinic. Now, this is the
29. 1:04thing about back pain that most people
30. 1:06know, but most people aren't fully aware
31. 1:08of is that back pain is really
32. 1:10multiffactoral. Loads of things can
33. 1:11cause it. It could be structural, it
34. 1:13could be neurological, it could be
35. 1:15psychological, and it could be lifestyle
36. 1:17driven. So, unfortunately, if there's
37. 1:20not a single cause, there's very rarely
38. 1:22a single fix. Now, when it comes down to
39. 1:25understanding the psychological element
40. 1:27of things and where pain truly comes
41. 1:28from, pain is always different for each
42. 1:32person, you can look at two identical
43. 1:36MRI findings and find that the
44. 1:38individuals have completely different
45. 1:40symptoms. And this tells us immediately
46. 1:42that if we're chasing something on a
47. 1:44scan or we're chasing something
48. 1:46objectively or structurally causing the
49. 1:48pain, we're not always going to have
50. 1:50that full picture. And so we know that
51. 1:5270% of people who do recover from back
52. 1:54pain will unfortunately experience
53. 1:56another reoccurrence within a year. Not
54. 1:59because you've not done anything right,
55. 2:00but because often people don't have that
56. 2:02right structure. They don't have that
57. 2:04framework. They don't understand that
58. 2:05being painfree isn't the end goal.
59. 2:08So the question I always ask people is
60. 2:11being painfree is amazing, but being
61. 2:14painfree allows you to do what? And
62. 2:17that's going to ultimately create our
63. 2:18northstar. That's what we're working
64. 2:20towards and that's where these five come
65. 2:22into play.
66. 2:23So instead of just measuring being
67. 2:25pain-free, we need to look at different
68. 2:27KPIs, key performance indicators. Now
69. 2:30tier one is pain. We need to appreciate
70. 2:32that pain is a big indicator for us. We
71. 2:33know if pain exceeds 3 out of 10,
72. 2:36something's either overworked or we're
73. 2:38going through a little bit more of a
74. 2:40flare up that we need to manage
75. 2:41accordingly. We don't want to eliminate
76. 2:44pain completely. That's why we always
77. 2:45offer a three out of 10 limitator.
78. 2:493 out of 10 just means that you're aware
79. 2:51of it. It doesn't stop you from doing
80. 2:53anything. It just lets you know it's
81. 2:54there. And we can measure this in the
82. 2:57morning. We can measure it during a
83. 2:58training session. Measure it during a
84. 3:00hobby, during a task, during work. And
85. 3:03if all three are below 3 out of 10,
86. 3:07we're all good. That allows us to move
87. 3:09on to tier two. Now, this is training
88. 3:11adurance. And this doesn't have to be
89. 3:12the gym. This could be being in the
90. 3:14garden, walking, walking the dog. could
91. 3:17be completely unique to you. So, let's
92. 3:19say, for example, you're someone that
93. 3:20does four sessions a week or you walk
94. 3:22your dog every single day. I want you to
95. 3:24be hitting that target at least 80% of
96. 3:26the time and pain isn't the thing that
97. 3:28stops you. That's where consistency
98. 3:31comes in. Now, if you're consistent,
99. 3:33we'll generally be able to achieve that
100. 3:3480% majority of the time.
101. 3:37We look at the bigger picture. We have
102. 3:39to look at your quality of life. We need
103. 3:41to appreciate can you do the things that
104. 3:42you love, your sport, your job, your
105. 3:44hobby without your back stopping you.
106. 3:46That is what we're truly going to want
107. 3:48to measure. Not the pain, not the scan,
108. 3:51but function.
109. 3:53In the next video, I'm going to start
110. 3:54going through pillar one, load
111. 3:56management.