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Movement Guide To Pain-Free Back

This document outlines 6 movement principles for reducing back pain: 1) using the skeleton to support weight and posture rather than muscles, 2) initiating movement from the hips, 3) using ground force to support movement, 4) properly using the core to transmit force, 5) distributing movement evenly, and 6) paying attention to breathing during movement. Videos are provided to demonstrate each principle and help the reader improve their movement skills to reduce back stress and pain. The document encourages applying these principles to daily activities and provides options to further improve movement skills.

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Laura James Menezes
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128 views8 pages

Movement Guide To Pain-Free Back

This document outlines 6 movement principles for reducing back pain: 1) using the skeleton to support weight and posture rather than muscles, 2) initiating movement from the hips, 3) using ground force to support movement, 4) properly using the core to transmit force, 5) distributing movement evenly, and 6) paying attention to breathing during movement. Videos are provided to demonstrate each principle and help the reader improve their movement skills to reduce back stress and pain. The document encourages applying these principles to daily activities and provides options to further improve movement skills.

Uploaded by

Laura James Menezes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MOVEMENT GUIDE

TO PAIN-FREE BACK
6 MOVEMENT PRINCIPLES TO
OUTSMART YOUR BACK PAIN

TIRED OF BACK PAIN?


IT'S TIME TO RE-TRAIN YOUR BODY AND MOVEMENT!

Many do stretching and strengthening exercises to help with their


back pain, but they rarely work on improving their movement
patterns. Stress to back often results from inefficient habitual
movement patterns.

You can improve your movement skills and quality and outsmart
your back pain immediately with these 6 movement principles!
Movement Principle 1:
Skeletal Support for Weight and Posture

One of common misunderstanding about our body is that


many people believe muscles should be used to support
posture.

Muscle's job is movement. Skeleton's job is to support your


weight and posture.

The more you use your skeleton properly for weight support
and posture, the freer and easier your movement will be, and
the less stress to your back.

In the video below you will learn how to use your skeleton to
support your weight and posture properly.
Movement Principle 2:
Initiate Movement from Hips

How you initiate movement has a significant impact on your


back. From my observation people with back pain often
initiate movement from back, resulting in increased back
stress.

Changing how you initiate movement, specifically learning


to initiate movement from your hips (power source or
engine) will reduce your back stress tremendously.

In the video below you will learn how to initiate movement


from hips in bending, turning, reaching movements and feel
significant change in your back.
Movement Principle 3:
Ground Force

If it weren't for the ground, we wouldn't be moving as easily.


Ground is always available to us, yet we don't always use it to
support our movement and bodies.

Ground force is a fundamental movement principle utilized by


martial artists, athletes, and babies. Once you learn to use the
ground effectively, you can move much more efficiently and
reduce unnecessary muscle strain and feel more comfortable.

In the video below you will learn how to use the ground to
move efficiently and learn how to apply it to your daily
activities, involving bending, pushing/pulling, and turning. You
will feel immediate comfort and ease in your back with this
movement strategy!
Movement Principle 4:
Proper Use of "Core"

"Core" has been applied to wrong functional contexts based


on the wrong understanding of its role.

"Core" muscles strength does NOT guarantee pain free back.


It is very important for you to understand the actual role of
"core" and how to use your "core" properly.

The main job of "core" is to transmit all force/movement to


the head and arms. So it functions like a transmission
whereas hips function as an engine, sort of speak.

In the video below you will learn how to use and train your
"core" properly and improve back stability and comfort.
Movement Principle 5:
Even Distribution of Movement

Ideally you want to distribute movement/effort evenly


throughout your bodies in order to reduce stress and strain.
However, movement naturally follows a path of least
resistance, which happens to be lower back due to common
stiffness of mid-upper back in many people.

Thus, it is very important that you learn how to re-train


movement patterns safely that will allow you to move
through often underused mid-upper back and not overuse
your lower back.

In the video below you will learn how to improve mobility of


mid-upper back while protecting your lower back so you can
distribute your movement more evenly.
Movement Principle 6:
Breathing Freely

Breathing is vital. It reflects the state of your nervous system


(stress, anxiety, fear, pain, etc) and influences muscle tension.

Muscle tension and breathing patterns can become habitual,


feeding into stress, anxiety, fear, and pain state, which
strengthens neuro circuits for pain with movement.

You can break this pain cycle by paying close attention to


your breathing patterns during movements, particularly
challenging movements, and work on improving breathing
quality.

In this video I will demonstrate how breathing affects


muscle tension.
Now, What's Next?
You have learned now fundamental movement principles to
improve movement quality and outsmart your back pain.
But, do you know how to fine-tune your movement skills
and apply them to your daily activities?

You can take your movement skills to a next level with my


guided mindful movement practice based on Feldenkrais
Method and martial arts in 3 ways:

1. Free movement videos on my YouTube channel


2. Guided mindful movement video courses
3. Join my weekly online movement class

www.trans4move.com

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