Neil doing a great job on modified sit-down squats this morning.
A keen No GI BJJ player and chef with his own restaurant, a history of chronic lower back pain was making life difficult.
Successful lower back rehab is NOT just about side-bridges and bird-dogs and other foundation level exercises.
At some stage we need to put the individual components of lateral stability, brace control, posture control and lower body mobility all together to learn how to use them to do something useful.
I think of my goal to "over engineer" my clients for what they want to do. In the Neil's case, the desire to roll 4 times week sets the standard pretty high.
In this case, we are starting to build the foundations of a strong, back sparing squat. Building stability and mobility as we go.
Modified sit-down squats (an exercise I stole from the wise and powerful Dr. Andrew Lock) are a great way to do this. -
The key in the rehab stages is to keep the tibia (shin bone) vertical. We want to reduce knee movement (either forward or sideways). We can see Neil still has some work to do (tightness in the adductors and hamstrings showing itself at the moment). When ready, we will build into more traditional squat variations with the barbell. Here we can have more tolerance for knee movement to keep the bar above the center of gravity.
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