Originally Posted by
Gepeto
tl:dr sept the last 25 posts.
Deep dive so I’ll follow suit:
I’ll start with the damage? First injuries @ 18yo and 20yo respectively. Compressions of L3/4 - 4/5 - L5/S1. Didn’t feel major intermittent discomfort until I was 25yo. Then slowly advancing chronic pain, starting at 29. At 60, I’ve been through an amount of trials and tribulations but, never got to far astray of keeping the region healthy. It doesn’t give you much choice. Currently a permanently severed perianal nerve @ L5/S1 which presents its own set of circumstances. Herniated @ L4/5. Severe compressions at L2/3 & 3/4. Severe stenosis throughout the region, inside mostly - which I’ll try and come back around to.
Why I stopped to comment? First; agree with a lot of info already presented. Focus on stabilizers and connective tissue is my only goal. Everything else gets dictated to as we work our way towards larger muscle groups. Same as Grinch said; “first to fire” I just came to the same end by a different path.
My keys are to keep the connector muscles limber and strong in duration and power: Sometimes they are in discomfort because I focus on them. Sometimes they are spasming. Either way… They are hard to locate and difficult to get to. Per Grinch; The muscles longitudinally along the spinal cord are critical and superman’s are good focused strength moves. My primary aim is getting them to release along with the hip flexors and all the associated connector/alignment muscles in these 2 regions. So decompression is the goal.
I use an 8’ x 1” aluminum 2 piece pole. It was formerly a snow rake extension and have used it for 15yrs just about everyday. I can break it down and take it wherever I can take my ski poles.
*How to use the pole at the end of this post.
Which leads me to posture; like OG alluded to, posture is everything (subsequent to alignment). I have altered my ski posture substantially over time to improve on inherent discomfort, recovery, and to mitigate the need for higher forces/aggressive body posture. I could get into this if anyone wants to explore it.
Static weight is your nemesis in certain respects. I have enhanced the initial damages over and over in the gym. Large muscle groups are obviously important. I use static weight. I could go into this if anyone wants more but, essentially; the most pressure applied to my lumbar region is with a near vertical hack squat. My focus is on the lymphatic system and how it aids strength in its various forms.
The direction my efforts take have matured over time. I rest about 6 to 10 weeks a year (in the shoulder seasons when the barometer flips). I gain 6 to 8lbs and feel like shit and get re-motivated. The overall pain is fibermialic like and I have to take the break.
The stenosis is the constant. (lumbar and cervical regions). If I can keep what ails me moving I’m okay. No one tightness/spasm/weakness gets unmolested.
The constant movement of my spine keeps the stenosis at bay. Hopefully breaking it down and at best, transporting. The staff routine and aerobic activity are the means. An elliptical, a mini tramp, and a versa climber along with plyometric and static weight mobility routines are the methods.
All injuries are life changing. My lumbar has had the most impact. 2500+ chiropractic visits, myriad forms of massage (screaming pillows or something to bite on - oh yea baby), acupuncture, lava baths, hot rocks, 2 aborted surgeries (via PT), inversion tables, cortisone/lidocaine injections, sulfur pools, epidural’s… I've had to give up golf, bikes, running, walking, basketball. A motorcycle (of any discipline) is painful in minutes and driving can be a bitch.
*
Setting the assembled 8’x1” pole immediately outside your left foot (we will affect the right side of the body in this example), extending past through your left hand (as if you were at attention except your hand holding the pole). Passing dead center, the length of your arm and over the center of your medial deltoid. The pole is vertical – your body adapting to it. Raise your right hand up and over your head and grab the bar that your left side is holding stable at 90*. Now raise your right hip so that you can reach farther up the bar. The bar bows a bit as you get a better reach upwards and creates a solid pressure on your center delt. With substantial right hand grip pressure, allow your right hip to relax. You need to grip high enough that there is a significant space under your right foot with the right hip completely relaxed. You can now search for all the connective tissue along your spine and your pelvic girdle.
advanced; variations on where you align the highly tensioned pole on the outside of your left foot will allow you to better search and release small muscle/muscle groups. Moving your fully extended foot out the right, to the rear and forward will allow you to better search and release small muscle/muscle groups. Making an effort to extend the ankle and heel to the ground will elongate particular muscles once you have found them)
I learned this through tai chi with a staff which I have substantially modified and infused yoga and the 8’ aluminum pole. The pole is also used for rotational stretches when the absence of pain allows. Across you back, both arms completely extend outwards along the staff. Develop a solid flatfooted stance and rotate on both directions. Move the pole up or down depending on what region needs the work. Also do all the above bent at the waist that feel comfortable or figure out the need to release, lats, obliques, and the top gluts.
