Bouncing Back
4 Tips to Working With Lower Back Pain
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
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Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
.jpg)
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
11 months down the line from what was a standard drop hop, falling to my knees and an MRI resulting in an understanding that I had bulging Discs from L3-S1 to today where I am back training and enjoying sport pain free is a great feeling but also understanding the journey will continue and the work can never stop. It should be noted the Drop Hop was not cause of the bulging discs but the catalyst for exposing the injury. From spasm to spasm it became clear that although it is common along with general lower back pain in the population four things became apparent in my discussions with experts and research online in how to get back to being pain-free, without surgery (which by the way I was told to consider)
The most important is to understand first what is causing lower back pain. Was it through injury or is it something that has crept into your life due to lifestyle and lack of movement? By consulting a medical professional, sports therapists, physios, or performance coach you will better understand what you are dealing with. Continuing to work with such people during the process to moving pain-free is also something to consider.
There is not a lot of movement that doesn’t involve your lower back in some way so building a library of movements that does not cause aggravation and neglect the area to exercise and strengthen the lower back will put you on the right path. The focus should not only be on your lower back but the surrounding areas including Core, Back, Glutes, Hips, and Hamstrings. Movements should include moving in all 3 planes of motion with considerations when training your core using Isometric holds, Flexion/Anti Flexion, Extension/Anti Extension, and Rotational Exercises.
Fixing your technique and addressing the fundamentals of movement will be the difference in getting stronger or continuing to have pain or even making your problems worse. Work and consult with people who can help you in this area.
Learn to activate before your session. What this means is learning to wake up the muscles you are about to train. Glute, Hamstring activation and core bracing are key to protecting your lower back. Your inability to fire those areas will put more pressure on the lower back to do the work so understanding that they are working is key to ensuring you're protecting and able to strengthen those areas along with your lower back.
My personal belief is there is not a one-way fix-all when it comes to lower back pain. With so many different factors to consider that could be affecting the individual. However, I do believe it’s not a lifetime problem and can be fixed with the right guidance, training and willingness to make it happen.
One-Hour Workout: Revving Your Swim Engine
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