How to have a STRONGER back

The back is a very sensitive yet important area not just for competitive reasons in our sport but for daily living. Estimates of 80% of American's suffer with low back pain and is second reason for doctor visits. A good friend of mine says, "A strong back is a healthy back." It's hard to argue that since having a strong back protects your back from injury and can help you prevent injuries.

Strengthening the low back involves strengthening several syst and I'll show you how.
1. Posterior chain strength: this is strengthening the muscles of the back of the body such as glutes, hips, thighs and upper back. The stronger these muscles are the greater in support they will contribute to the integrity of your spine.
2. Anterior chain strength: training the front of the body aids in support of the low back. Muscles such as the quadriceps, chest, shoulders helps keep the back strong and stable.
3. Trunk strength (core): trunk strength involves the muscles of the abdomen, serratus, and surrounding muscles that make up the center of the body.

FOR COACHING: contact me at capscave@gmail.com or call 805-402-6335

Strength coaching for low back strength and performance

Trunk strength is relatively important because it's the muscles most closely linked to the low back. Therefore, these muscles have to be strong to keep the back neutral. The two exercises I recommend to strengthen the low back are: back extensions and reverse hypers. I do these two exercises BEFORE training and AFTER training. Watch the video for a demonstration on how to execute these two exercises:

The Undying Spirit to be the best: part 1

Recently, I competed this weekend in Visalia California at the Visalia Fall lift off. I had to post a total in order to qualify for next years Masters National Championship in Monrovia California. In addition, it qualifies me for the IWF World Masters Championships in Finland later that year. I had to compete because the committee contacted me saying that I need to qualify. I have not competed all this year because of a back injury. Let me tell you how that went.

Feeling like I Died

MRI results

I was in the doctors office and when I got to the car and looked at the MRI I felt like a part of me had died. The MRI said I had an L4 and L5 herniated disc, stenosis, and sciatica. It was very serious to say the least. I sat in sadness wondering if I would ever come back to regain my full strengths. Would I ever compete again? Would I ever lift? Thoughts raced through my mind and the temptation to quit was present and I considered it. It was an extremely dark moment for me. Probably the darkest day of my lifting journey.

Considering the options I made a choice to persevere. I made a choice to not fall in despair. I made a choice that I was going to overcome this condition and heal my back and make it strong again. I had my doubts and fears.

Taking steps back
In order to heal I knew that heavy lifting was off the program for awhile. Not sure how long but just enough to allow the proper healing so that my back would be strong again. I researched everyday for examples of people who overcame a herniated disc and came back to be strong again. I came across Louie Simmons and how he had broken his back several times only to make a comeback and be stronger than ever. The point is, I needed to find a survivor or cases of those lifters who made a comeback after injury. The journey was hard, it was painful, I had some doubt but my faith never wavered. My undying devotion to succeed outweighed my doubt.

Undying Spirit
And that is the point. You must have that undying spirit to be the best you can be. It's a drive that never dies! Once I was feeling like my back was healing, I began to challenge my strength but very slowly and lightly. It felt like I was walking on egg shells. It felt as if any lift would set off again another painful episode of back pain. Fortunately, that never happened. It took about 2 months of healing, therapy, research, hope, praying, but moving forward as much as I can. In the process I lost over half my strength I use to have. It was very, very, frustrating and depressing.

In part 2 I want to share with you some strategies  and interventions I applied to training and allowed me to heal. In addition, I want to take you deeper into the mindset to overcome the odds.