The Ultimate Guide To "Low Back" Pain (STU MCGILL MISSED 1 MAGIC KEY!)
Summary
TLDRIn this Ultimate Guide to fixing low back pain, Shane shares his journey from a debilitating back injury to a bulletproof back. He emphasizes the prevalence of back pain and the insufficiency of conventional treatments. Shane credits Dr. Stuart McGill's research and his own discovery of targeted tissue work as pivotal in his recovery. He introduces his TSR system, which combines tissue work, stretching, re-education, and mindfulness practices for a holistic approach to back pain relief, promising a program that has already helped over 20,000 people worldwide.
Takeaways
- 📈 80% of Americans will experience back pain in their lifetime, highlighting the prevalence of the issue.
- 🔍 Common treatments like chiropractic and physical therapy often fail to address the root cause of back pain.
- 📚 Dr. Stuart McGill's research and books on spine biomechanics and back pain were influential but lacked a certain crucial element.
- 🎯 The missing element for effective back pain relief is targeted tissue work, which focuses on specific muscle groups and soft tissues.
- 🤸♂️ Core endurance and intelligence, along with hip mobility, are essential for maintaining low back health.
- 🚫 Certain core exercises can be detrimental to the back, emphasizing the importance of proper exercise selection.
- 🛠️ Proper treatment can prevent back injuries from becoming chronic, and optimal spinal alignment is key to minimizing the risk of injury.
- 💪 Strength training should focus on perfecting movement patterns and engaging underactive muscles like the lower abdominals and glutes.
- 🧘 Mindfulness and motor control exercises, such as planks, are crucial for core stability and spinal protection.
- 🚶♂️ Reducing sitting and increasing gentle movement like walking can alleviate spinal strain and contribute to back health.
- 🌟 The TSR system, combining tissue work, stretching, and re-education, has helped over 20,000 people worldwide to overcome back pain.
Q & A
What is the main topic of the Ultimate Guide to fixing low back pain?
-The main topic is about Shane's personal journey from having a broken back to achieving a bulletproof back and sharing his knowledge on how to fix low back pain effectively.
What is the horrifying statistic mentioned at the beginning of the script?
-The statistic is that 80 percent of all Americans will experience back pain at some point in their lives.
What was Shane's first back injury?
-Shane's first back injury occurred in 2011 while lifting weights in the gym, which left him unable to put on his own socks and shoes for over a month.
Who is Dr. Stuart McGill and how did he contribute to Shane's understanding of back pain?
-Dr. Stuart McGill is a spine biomechanics researcher at the University of Waterloo, Canada, who has dedicated his career to understanding spinal function and the causes of back problems. His books and research were instrumental in helping Shane understand the science behind back pain.
What did Shane find missing from Dr. McGill's books?
-Shane found that Dr. McGill's books, while comprehensive, lacked a specific focus on targeted tissue work, which he later learned was crucial for fixing his back pain.
Who taught Shane targeted tissue work and how did it transform his recovery?
-Phil Pedachenko, a chiropractor with over 35 years of experience, taught Shane targeted tissue work. This approach gave Shane the tools and skills to remove his back pain instantly with pinpoint accuracy, leading to a significant transformation in his recovery.
What are the pillars of progress in Shane's TSR system for fixing back pain?
-The pillars of progress in the TSR system include tissue work, stretching, re-education, mindfulness systems and rituals, training partners, and one-on-one coaching and mentorship.
How did Shane's approach to strength training change after learning about targeted tissue work and core stability?
-Instead of focusing on maximum effort weight lifting, Shane started emphasizing perfecting movement patterns and strengthening underactive muscles like the lower abdominals and glutes. He also ensured to maintain a stiff core and neutral spine during exercises and heavy lifting.
What is the Goldilocks principle as applied to back pain recovery?
-The Goldilocks principle in back pain recovery refers to finding the right balance in the amount of work done to strengthen the back without causing harm or injury. It's about doing just enough to promote healing and strength without overdoing it.
What is the 45-day Athletes Back Program and where can one find it?
-The 45-day Athletes Back Program is a comprehensive plan developed by Shane to help individuals fix their back pain following the TSR system. It can be found on his website at getrom.com.
What are the three critical steps to fix back pain according to Shane?
-The three critical steps are: 1) Restore tissue quality with targeted tissue work, 2) Improve range of motion with stretching, and 3) Build strength and motor control with re-education.
Outlines
🚶♂️ Introduction to Back Pain Solutions
Shane from gauram.com introduces the Ultimate Guide to fixing low back pain, sharing a personal story of recovery from a severe back injury. He highlights a startling statistic that 80% of Americans will experience back pain, questioning the effectiveness of conventional treatments. Shane emphasizes the importance of comprehensive solutions and introduces Dr. Stuart McGill, a leading spine expert, whose work significantly influenced Shane's approach to back pain management.
🏋️♂️ The TSR System for Back Pain Recovery
Shane details his journey to recovery, which involved targeted tissue work, stretching, and intelligent strength training. He explains the importance of core endurance, hip mobility, and proper alignment for spinal health. Shane also discusses the role of self-study and practical experience in finding effective treatments, contrasting textbook knowledge with hands-on learning. He credits Phil, a chiropractor, for teaching him deep myofascial release techniques, which were instrumental in his recovery. The paragraph outlines the TSR system, which includes tissue work, stretching, re-education, and mindfulness practices for consistent progress towards pain-free living.
🌟 The 45-Day Athletes Back Program
Shane invites viewers to join his 45-Day Athletes Back Program, which offers a step-by-step guide to overcoming back pain using the TSR system. He shares his transformation from chronic pain to a pain-free, active lifestyle and encourages others to achieve similar results. The program promises to provide comprehensive exercises, tissue work, and stretching routines to prevent future back pain, and Shane offers an exclusive discount for those interested in joining the program.
Mindmap
Keywords
💡Low back pain
💡Back pain treatments
💡Spine biomechanics
💡Core endurance and intelligence
💡Hip mobility
💡Targeted tissue work
💡TSR system
💡Mindfulness systems and rituals
💡Training partners
💡One-on-one coaching and mentorship
💡45-day Athletes Back Program
Highlights
Shane shares his personal journey from a broken back to a bulletproof back.
80% of Americans will experience back pain in their lifetime according to scientific estimates.
Despite commonality, back pain is often not effectively treated by conventional therapies.
Shane's back injury in 2011 left him unable to perform basic tasks like putting on socks and shoes.
Dr. Stuart McGill's research and books were instrumental in Shane's recovery process.
Shane found that many back pain approaches are incorrect or flawed.
Core endurance and intelligence, along with hip mobility, are crucial for low back health.
Certain core exercises can be damaging to the back, contrary to popular belief.
Proper treatment can prevent back injuries from becoming lifelong ailments.
The spine is least likely to get injured when it maintains optimal alignment.
Super stiffness is better for spine stability than drawing in or hollowing.
Each person has a unique load tolerance that, when exceeded, can lead to injury.
Targeted tissue work was the missing ingredient that finally fixed Shane's back pain.
Phil Pedachenko's unique approach to deep muscle massage and self-practice made him an exceptional healer.
The TSR system for fixing back pain includes tissue work, stretching, re-education, mindfulness, and more.
Shane's back pain has never returned since implementing the TSR system in 2011.
The 45-day Athletes Back Program offers a comprehensive guide to overcoming back pain.
Transcripts
hey it's Shane from gauram.com and
welcome to the Ultimate Guide to fixing
low back pain
[Music]
I want to start by telling you a little
story about how I went from broken back
to bulletproof back but before I get
into my personal story I want to share
with you a fun well horrifying statistic
according to Scientific estimates 80
percent of all Americans will have back
pain at some point in their lives
yeah that's not good news that means
that 8 out of 10 people that you know
will have a stiff painful back at some
point but if these injuries are so
common you'd think we'd be pretty good
at fixing them by now right after all
the establishment the chiropractors and
physical therapists and massage
therapists of the world should have
gotten it handled by now unfortunately
in my experience that is usually not the
case many therapies and treatments offer
some symptom relief but most are not
comprehensive enough to get to the root
cause so most back pain in people's
injuries continue to come back again and
again
this was definitely the case for me in
2011 I injured my back lifting weights
in the gym I was so broken that I
couldn't put on my own socks and shoes
for over a month and in fact I was
having my girlfriend at the time do it
for me first back pain but I was
determined to make it my last in my
efforts to fix myself I read and
experimented with a wide variety of
modalities one of the best resources I
found was a world leading spine expert
and spine researcher named Stuart McGill
Dr Stuart McGill is a spine biomechanics
researcher at the University of Waterloo
in Canada Dr McGill has dedicated his
career to understanding how the spine
functions and why back problems occur
in fact he's released two books on the
matter ultimate back Fitness and
performance and low back disorders while
Stu's books are considered some of the
best in the field and I benefited from
them greatly I still found them missing
something important but before I tell
you what was missing I want to tell you
what my big takeaways from the books
were so you don't have to read 300 Page
books my biggest takeaways from the book
were
most back pain approaches are incorrect
or flawed core endurance and core
intelligence is important for low back
health
hip mobility surprisingly is also
critically important
certain core exercises are actually very
damaging to the back
injuries are rarely a death sentence or
a lifelong ailment if you treat them
correctly the spine is least likely to
get injured when it has an optimal
alignment
super stiffness is superior to drawing
in or hollowing for spine stability
each person's body has a tolerance for
load and if they go over that tolerance
they get hurt careful evaluation and
programming for an athlete can injury
proof their lower back ultimate back
Fitness and performance for example is
very comprehensive over 300 pages and
while it can be quite thorough it might
be a little too technical for the
average reader with that said it's a
great resource for people dealing with
back pain especially athletes but as I
mentioned it was still missing one
massive ingredient and by the way this
ingredient is also missing from 99 of
the physical therapy and Chiropractic
treatments for back pain that are
available today so what was that Magic
ingredient that fixed my back for good
the missing ingredient was targeted
tissue work I learned targeted tissue
work from a hole in the wall
chiropractor named Phil pedachenko in
Encinitas California Phil has over 35
plus years of hands-on experience
helping people via deep muscle massage
Phil is a really unique man who only
works two to three days a week does
several hours of Bodywork on himself
every week and spends much of his time
away on spiritual Retreat I actually
think this introspection that he does on
Retreat plus the hours of actually
tinkering on his own body is one of the
reasons why he was the best healer that
I ever met in my life you see most
chiropractors and physical therapists
and healers are teaching from a textbook
not from hours and hours of self-study
and stealth practice and this
self-learning makes all the difference
oh and by the way for 35 years Phil has
had a fully booked practice done zero
advertising and always has a super long
waiting list why because he's the real
deal Phil taught me what real self
myofascial release is these techniques
were not the simple foam rolling I'd
learned in my personal trainer courses
or in my massage therapy classes
these techniques went much deeper Phil
literally gave me the tools and skills
to remove my back pain instantly with
pinpoint accuracy after I started
incorporating targeted tissue work to
what I'd learned with Stu Magill all the
pieces of the puzzle started to fall in
place it was like I could see the Matrix
I could see the entire picture for the
first time in my life how backs get hurt
what keeps them in pain and how to fix
them I put all of these principles into
my TSR system for fixing back pain in
what I call the pillars of progress the
pillars of progress include tissue work
stretching re-education mindfulness
systems and rituals which help you be
consistent training Partners which help
you go deeper and keep you motivated and
one-on-one coaching and mentorship which
is kind of uh like finding your own Yoda
to help you in your back pain Journey
Phil was my yoda and I also took what I
learned from Stu McGill in his books and
each one of those lessons helped me to
accelerate my results two three four
five ten times here is specifically what
I did I started each back pain recovery
session when I was in pain with targeted
tissue work I would use things like the
body back buddy tool and I would hook it
up to a band attached to a pole
and I would use this kind of strange
looking tool
to do targeted tissue work every day or
every other day on my lumbar spine
muscles but as I also learned from Stu
McGill it's not just about the low back
muscles yes this is the most precise and
targeted and effective way of working on
the low back muscles but you also have
to think about hip mobility and core
stability so to work on my hip mobility
I did specific stretching in other words
I mobilized and stretched the various
muscles and tissues that have become
tight and overactive in my hips for
example I stretched and rolled my hip
flexors with barbells kettlebells and
other tools tight hip flexors cause
anterior pelvic tilt which causes an
overarched back AKA hyperlordosis this
places extra strain on the spine during
exercise in daily life once I freed up
my hips with targeted tissue work and
specific stretching I moved on to
intelligent strength training instead of
the gung-ho Max effort weight lifting
that I'd been accustomed to I started
focusing on perfecting my movement
patterns
before adding more weight I strengthen
muscles that have become under active or
lazy
for example the lower abdominals in the
glutes help prevent anterior pelvic tilt
by pulling the pelvis posteriorly
this helped my back feel better and my
hips not to pinch or impinge I made sure
to keep a stiff core and a neutral spine
whenever exercising or carrying heavy
objects
you see when the spine is under load it
is less stressed in a neutral position
that means when the vertebrae are
aligned in a natural posture
with this braced neutral spine I use my
legs to pick something up this is a
safer smarter way of approaching
strength training I spoke a little bit a
while ago of these sleepy or underactive
muscles and I reference the glutes and
core and told you that I did some glute
and core Reawakening exercises by doing
this I improved the motor control
and the endurance of my core and glutes
after microorgan glutes were smarter and
had better endurance then I added
strength you see low endurance leads to
fatigue fatigue leads to weak muscles
when your core muscles are fatigued you
can't keep a straight back thus your
spine is more likely to become injured
when put under stress
by being able to hold the plank a side
plank and other core stability exercises
I was able to stabilize my spine and
protect my back I also adopted a strict
perfect technique policy in other words
I recognized my limits and didn't abuse
my body like I used to because after all
if you stress your body enough it will
grow and adapt but if you stress it
beyond that it will become injured and
sick
same principle applies to your spine
neither should you perform work that is
too heavy or extreme nor perform too
little work
it's the Goldilocks principle just
enough you should do just enough work
that you don't do harm but you get
stronger at the same time the last thing
that I did is I moved more AKA I just
walked more and sat less sitting
actually strains the spine more than
gentle movement like walking so
basically sit less and your back will
thank you walking also seems to be
particularly beneficial in the fact that
it acts as gentle exercise for your
spine whenever my back was acting up I'd
walk around the block a couple times
maybe even walk up to a mile and usually
that motion that lotion made my back
feel a lot better so in a nutshell
there's actually three critical steps
that you can use to fix your back pain
at any time step one restore tissue
quality with targeted tissue work
Step 2 improve range of motion with
stretching and step 3 is build strength
and motor control with re-education AKA
The TSR system tissue work stretching
re-education I'm happy to say that since
2011 my back pain has never returned
having been so fragile at one point that
even bending over the sink to brush my
teeth was excruciating I can't tell you
how much relief I now feel when I was 26
and in pain every day having my
girlfriend put on my socks and shoes I
thought my life was over now 12 years
later and feeling great I know that life
is just getting started for me I
actually never thought it was possible
to be 12 years older and stronger more
flexible and pain-free but as they say
the proofs in the pudding every day I
run jump stretch and lift heavy weights
pain-free and I want that for you too
you can fix back pain the secret is the
TSR system that's already helping over
20 000 people around the world this
video is just a little bit of the
evidence and experience based theory
behind the the TSR system if you want a
complete program to fix back pain for
good I have something called the 45 day
athletes back program at got rom.com in
that program I walk you step by step
through all the exercises all the tissue
work all the stretching all the
strengthening that you need to fix your
back pain and keep it off forever so I
look forward to seeing you in the
program if you want an exclusive
discount on that program available on
this page only check out the link below
this video and I look forward to seeing
you in the program
[Music]
foreign
[Music]
thank you
[Music]
foreign
[Music]
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