Sensitive Low Back? What I WISH I knew years ago.

Summary

The video discusses the concept of 'tissue tolerance' and how it differs from raw strength. It emphasizes that even if someone has strong muscles, their tissue tolerance might be low, leading to pain or injury during activities like deadlifts or back extensions. The key to improvement is gradually increasing tissue tolerance through consistent, controlled exposure. This approach helps prevent reinjury and builds a solid foundation for long-term strength gains. The speaker also highlights the importance of patience, playing the long game, and focusing on recovery rather than short-term performance boosts.

Takeaways

• 😀 Healing takes time, and tissue tolerance is key to recovery. It's important to gradually expose the back to stress to increase its tolerance over time.
• 💪 Strength and tissue tolerance are different. Even if you have strength, low tissue tolerance can still cause flare-ups and injuries.
• ⚖️ The goal is to match tissue tolerance with strength to prevent overexertion and reinjury, particularly for sensitive areas like the back.
• 🛠️ Training involves micro-injuries that help rebuild muscle, but overdoing it can cause improper healing and worsen the situation.
• 🔄 Every reinjury lowers your tissue tolerance, making it harder to recover if you don't address the root cause.
• 📉 Lowering lifting standards by switching exercises may strengthen muscles but won't address the declining tissue tolerance, which needs to be fixed to prevent setbacks.
• 🧠 Back training is about desensitization and gradual exposure rather than building strength immediately, particularly for chronic pain.
• 📈 Long-term consistency in training is the key to success; healing and improving back strength are slow processes that require patience.
• 🧘 Setbacks, dips in progress, and flare-ups are normal, but the long-term goal is steady improvement of tissue tolerance and function.
• 🔍 Physical therapy focuses on gradual exposure to rebuild tolerance, and this process often takes longer than the short-term plans people usually expect.

Q & A

What is tissue tolerance in the context of strength training?

Tissue tolerance refers to the capacity of muscles, ligaments, tendons, and other tissues to handle a certain amount of work or stress without becoming impaired or injured. It dictates how much training your body can recover from without causing negative effects such as inflammation or pain.

How does tissue tolerance differ from strength in this context?

Strength refers to the ability to lift or move heavy loads, while tissue tolerance is the body's ability to withstand stress without injury. You can be strong and able to lift heavy weights, but if your tissue tolerance is low, overexertion can lead to injury or flare-ups.

Why do flare-ups occur after training, especially for individuals with back issues?

Flare-ups occur when the work done during training exceeds the tissue tolerance, causing inflammation or improper healing. For individuals with sensitive or injured backs, the tissue tolerance is often low, making them prone to overtraining and resulting in setbacks.

What is the main goal of the early stages of a rehabilitation program for back injuries?

The main goal is not to increase strength but to gradually increase tissue tolerance through controlled and gradual exposure to stress. This helps desensitize the affected area and prepares it to handle more intense training without injury.

Why is it important to match strength with tissue tolerance?

Matching strength with tissue tolerance is crucial because if your strength exceeds your tissue tolerance, you are at risk of injury. Over time, consistent overexertion can reduce tissue tolerance even further, creating a negative cycle of reinjury and worsening capacity.

How does the concept of 'graded exposure' apply to physical therapy for back pain?

Graded exposure is the process of gradually reintroducing stress to the body in a controlled manner. For back pain rehabilitation, this means gently increasing the load or intensity of movements to allow the body to adapt without triggering pain or flare-ups.

Why is it important to be patient during back rehabilitation?

Back rehabilitation requires patience because tissue tolerance builds slowly over time. Quick fixes or short-term training programs often don't allow enough time for the tissue to heal properly, and trying to rush the process can lead to reinjury and further setbacks.

What happens if you continue to train despite low tissue tolerance?

Training with low tissue tolerance leads to a negative cycle where the tissue doesn't fully heal, and each new bout of overtraining makes the tolerance even lower. This eventually results in chronic pain or recurrent injuries, making it harder to recover over time.

Why do some fitness professionals promote 'back-friendly' exercises, and what is the potential downside?

Some professionals promote 'back-friendly' exercises to help individuals avoid reinjuring their backs while staying active. However, this approach may not address the root problem of low tissue tolerance, and over time, the lack of proper back strengthening could worsen the issue.

What is the long-term outlook for someone who follows the principles of building tissue tolerance and strength together?

The long-term outlook is positive if the individual is consistent and patient. Over time, tissue tolerance and strength can be aligned, leading to a more resilient and pain-free back. While setbacks may occur, following a gradual and controlled approach reduces the chances of reinjury.