The Ultimate Guide To "Low Back" Pain (STU MCGILL MISSED 1 MAGIC KEY!)

Summary

In 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

00:00

🚶‍♂️ 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.

05:01

🏋️‍♂️ 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.

10:01

🌟 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.

Keywords

💡Low back pain

Low back pain refers to discomfort or pain in the lower region of the back, typically below the waist. In the video, it is the central issue being addressed, with the speaker sharing his personal struggle and recovery from it, emphasizing its prevalence and the challenges in finding effective treatments.

💡Back pain treatments

Back pain treatments encompass a variety of methods aimed at alleviating discomfort and restoring function to the back. The video discusses the limitations of common treatments like chiropractic and physical therapy, which often provide temporary relief but may not address the root cause of the pain.

💡Spine biomechanics

Spine biomechanics is the study of how the spine moves and functions mechanically. Dr. Stuart McGill, a leading expert mentioned in the video, has dedicated his career to understanding spine biomechanics to explain why back problems occur and how to prevent them.

💡Core endurance and intelligence

Core endurance refers to the ability of the core muscles to sustain activity over time, while core intelligence is the ability to activate and control these muscles effectively. Both are essential for maintaining a healthy back and preventing injuries.

💡Hip mobility

Hip mobility is the range of motion and flexibility in the hip joint, which is crucial for overall back health. Limited hip mobility can lead to compensation in other areas, such as the lower back, causing pain and discomfort.

💡Targeted tissue work

Targeted tissue work refers to specific, focused techniques aimed at rehabilitating and releasing tight or damaged muscle tissues. This approach is highlighted in the video as a critical missing component in conventional back pain treatments.

💡TSR system

The TSR (Tissue, Stretch, Re-education) system is a comprehensive approach to back pain recovery developed by the speaker, Shane. It integrates tissue work, stretching, and re-education of movement patterns to address the root causes of back pain and prevent future injuries.

💡Mindfulness systems and rituals

Mindfulness systems and rituals refer to practices that promote awareness and consistency in one's approach to health and wellness. In the context of the video, these practices help individuals maintain good back health by consistently applying the principles of the TSR system.

💡Training partners

Training partners are individuals who work together in a supportive role to help each other achieve fitness goals. In the video, they are mentioned as part of the pillars of progress, emphasizing the value of having someone to assist in going deeper and staying motivated in the back pain recovery process.

💡One-on-one coaching and mentorship

One-on-one coaching and mentorship involve personalized guidance and support from an experienced individual to help another person achieve their goals. In the video, the speaker describes his own experience with a mentor, Phil, and suggests that having a personal coach or 'Yoda' can significantly accelerate the recovery process from back pain.

💡45-day Athletes Back Program

The 45-day Athletes Back Program is a structured program designed by the speaker to guide individuals through a comprehensive process of back pain recovery. It includes exercises, tissue work, and stretching aimed at fixing back pain permanently.

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

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foreign

[Music]