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Brian Ellicott - Back Pain Academy
Australia
Приєднався 29 лис 2009
Specialist trainer helping build strong, robust and pain free lower backs.
In person coaching available in Brisbane, Australia.
Online coaching and support also available via my website.
In person coaching available in Brisbane, Australia.
Online coaching and support also available via my website.
Back Pain: One Size Does Not Fit All.
Back Pain: One Size Does Not Fit All!
Back Pain is a collection of specific problems that all require specific tools and solutions.
"What might be medicine to one person, could be absolute poison to the next" - Prof Stuart McGill
Here I look at using passive extension as a tool that will help a disc bulge/herniation to heal.. BUT would aggravate someone with stenotic sciatica...and also be a problem for someone with over-used hip flexors.
REMEMBER...There is no such thing as "Non-Specific Back Pain".
All back pain is specific.... And every problem requires a specific solution.
Back Pain is a collection of specific problems that all require specific tools and solutions.
"What might be medicine to one person, could be absolute poison to the next" - Prof Stuart McGill
Here I look at using passive extension as a tool that will help a disc bulge/herniation to heal.. BUT would aggravate someone with stenotic sciatica...and also be a problem for someone with over-used hip flexors.
REMEMBER...There is no such thing as "Non-Specific Back Pain".
All back pain is specific.... And every problem requires a specific solution.
Переглядів: 74
Відео
Dec 2023 Questions - Heal Instability, Improving Cardio, Annular Tears from Running, Stir-The-Pot
Переглядів 1136 місяців тому
December 2023 Social Media Questions: 0:00 - How Is Spinal Instability Healed? 1:16 - How Do We Improve Cardio With a Back Injury? 2:45 - Can Running Cause an Annular Tear? 4:17 - Stir the Pot Progressions 5:02 - Does a Disc Herniation Increase the Risk of Stenosis and Arthritis? Stuart McGill Video on Hypermobility with Dynamic Disc Designs: ua-cam.com/video/EgeNCv2RQVE/v-deo.html Need Help? I...
How Do We Fix Sciatica? Well...It Depends...
Переглядів 1948 місяців тому
BEFORE we propose solutions to back rehab problems, we must first be understand the problem we are trying to solve. In case of sciatica (compression on the sciatic nerve that results in pain usually down one leg), we need to know what is causing that compression. Is it discogenic in nature? (bulge or herniation) Is it stenotic in nature? (narrowing of the nerve canal - usually due to arthritic ...
The Best Program Structure for Back Pain Rehab...
Переглядів 2599 місяців тому
How do I approach building a client's rehab plan? I approach it like a pyramid: 1. The first, and most important layer, is that of spinal hygiene OR how well can you avoid the pain triggers and aggravators that have created your injury? 2. The next layer is control over component skills such as bracing, glutes, hip and core strength. 3. Then we have the final layer, putting those component skil...
Are Good Mornings a Good Exercise for Lower Back Pain?
Переглядів 1379 місяців тому
Are Good Mornings a suitable exercise to help rehab lower back pain? It depends.... Need Help? www.BrianEllicott.com
Back Pain And Depression
Переглядів 48510 місяців тому
What do we do to manage the depression that very often foes hand in hand with chronic back pain? Knowledge is power...knowing exactly what causes your back pain is the first step towards giving you control over it. Need Help? www.brianellicott.com
Back Pain: August 2023 Questions
Переглядів 4510 місяців тому
0:00 - Can coughing stop a disc from healing? 2:00 - What do we do for Stenosis? 3:40 - Is back pain caused by anterior pelvic tilt? Need Help? Online and in-person coaching available: www.brianellicott.com
Back Pain, Beds and Mattresses
Переглядів 27010 місяців тому
For some, a good mattress will make all the difference in the world. But how do you know? And what else can you check BEFORE you buy? 0:00 - Intro 3:27 - Mattress Recommendations 7:45 - Things to Check: The Bed 8:42 - Things to Check: The Mattress Need Help? www.BrianEllicott.com
Back Pain Questions - July 2023
Переглядів 9511 місяців тому
Back pain questions from social media - July 2023 0:05 - Flexion Pain, Should I Avoid Flexion or Train It? 5:00 - Do I Still Get Back Pain? 8:07 - How Do I Know If My Physio Has Give Me a Thorough Assessment? 9:37 - Why Do I Get Back Pain 1-2 Days After An Aggravating Activity? Need Help? Online and In-person coaching is available www.BrianEllicott.com
Testing Spondylolisthesis - Back Pain
Переглядів 11311 місяців тому
Testing a recent client diagnosed with Spondylolisthesis, we found his day-to-day pain was actually coming from instability in the joints above the affected vertebra.
When Is Sciatica Healed?
Переглядів 14711 місяців тому
A look at two recent clients who both had discogenic sciatica and the healing process they went through. Need Help? Online and in-person coaching available: www.brianellicott.com
Brisbane Back Pain Program
Переглядів 370Рік тому
Specialist, McGill Practitioner Certified, Lower Back Pain Rehab Program in Brisbane, Australia. In-person Coaching: www.brianellicott.com/brisbane-back-pain-program/ Online Coaching: www.brianellicott.com/online-back-pain-coaching/
Deadlifts - Did You Hear a Pop Sound?
Переглядів 2,1 тис.Рік тому
DID YOU HEAR A POP? Is it a disc bulge? Probably not...it's more likely to be an end-plate fracture. End-plate damage occurs when we don't allow adequate recovery time between bouts of heavy loading. The trabecular bone beneath the end-plate requires time to callus and adapt to large compressive loads, without adequate healing time it just gets progressively broken down. DON'T PANIC End-plate f...
Back Pain: Are You Scared To Sneeze? A Quick Tip to STOP Pain.
Переглядів 1,8 тис.Рік тому
Quick and easy technique tip to spare the back when sneezing or coughing is use engage the brace and keep your head tilted up slightly. Need Help? www.BrianEllicott.com
Healing A Disc Bulge With the Disc Recovery Position
Переглядів 282Рік тому
A DISC BULGE IS NOT A DEATH SENTENCE! The disc recovery position is a great PASSIVE tool that can be used to help a posterior disc bulge or herniation begin to heal (and help relieve discogenic sciatica) Find the right level for you and relax into position for 3-5 minutes. BUT it won't work for everybody... Those with facet joint issues and certain muscular imbalances (very tight dominant hip f...
Back Pain: Why I Started Helping Those With Lower Back Injuries...
Переглядів 118Рік тому
Back Pain: Why I Started Helping Those With Lower Back Injuries...
Back Pain Questions - April: Pain Levels, Spondylolisthesis, Bracing and Putting on Socks.
Переглядів 140Рік тому
Back Pain Questions - April: Pain Levels, Spondylolisthesis, Bracing and Putting on Socks.
Back Pain: Why Generic Approaches Can Fail...
Переглядів 101Рік тому
Back Pain: Why Generic Approaches Can Fail...
Fixing Disc Bulges and Sciatica - Part 2
Переглядів 158Рік тому
Fixing Disc Bulges and Sciatica - Part 2
Healing Disc Bulges and Sciatica - Part 1
Переглядів 288Рік тому
Healing Disc Bulges and Sciatica - Part 1
My Scan is "normal", so why do I have pain?
Переглядів 146Рік тому
My Scan is "normal", so why do I have pain?
Client Case Study: Severe Back Pain For Over A Year.
Переглядів 130Рік тому
Client Case Study: Severe Back Pain For Over A Year.
Back Pain: The Bank Account Analogy Revisited - Good Days vs. Bad Days and Flare Ups.
Переглядів 105Рік тому
Back Pain: The Bank Account Analogy Revisited - Good Days vs. Bad Days and Flare Ups.
Back Pain: Tight Psoas and Lateral Stability
Переглядів 303Рік тому
Back Pain: Tight Psoas and Lateral Stability
Here's my comment: 👀👆👍
Thanks. You helped this 76 year old man.I seen 3 Dr.'s 3 Therapist and countless you tube Therapist and after 4 to 5 years my back, hips feel great. I finally slept 8hrs without pain.I rolled over in the bed and didn't feel sharp pains that always woke me up. After watching your video and doing your exact routine I was amazed of my body response. Thanks again.
Nothing magical, just methodical my man. Glad it helped! More useful tips and information on my website: www.BrianEllicott.com
Hard workout, I feel some burn in my upper abs but mostly in my shoulderblades, does that mean I'm doing it wrong?
Depends where you are weakest...be sure to lock some brace and keep the hips forward with some glute squeeze
I just got one and wanted to make sure to do this right so I won't injure my back, thx!
I have a herniated disc in my lower back, the fourth and fifth vertebrae, for a long time. With the passage of time, the pain went away, but for a month now I have been suffering from a new pain type , which is when I sit for a period of time and I cannot stand up quickly, with pain at the hip and pain behind the back, as if it were kidney pain. Is this related to a herniated disc or is it due to another reason?
Sounds like an injury cascade - you healed the disc with the herniation, and now you are delaminating the next disc in line. ua-cam.com/video/EgeNCv2RQVE/v-deo.html
McGill says tongue on roof of mouth…no mouth breathing
Tongue in the roof of the mouth is great if you have neck issues. Try it both ways, see what works best for you.
....PLUS you will need the Grimmace face with the tongue for neck issues.
This exercise is too hard for people who are unable to get down on their knees. I have edema. Kneeling makes my legs feel painfully squished and if I can get down, I might not be able to get back up. I need to fix my back because if I stand straight for long my back hurts, but I need an exercise I can do sitting or almost standing.
BEFORE you try anything...be sure to understand WHY your back hurts...that will give you some initial direction...from there you find solutions to working around the knee issue.
How long should I lay deadlifts if this happened? It happened again a while after on the same spot when I was doing bent over barbell rows btw
It depends...upon what has actually happened...you need to get it assessed. Highly recommend seeing a McGill certified practitioner who can run you through structural tests and assess what the damage actually is. Look up BackFItPro for a list.
@@BrianEllicott I’m Swedish so I don’t think the McGill thing applies to me, should I just get it checked by a doctor?
Hi bro how are you now? Have you healed? Please reply
This doesent work when you have crazy sneezes from covid ..my traps are destroyed from sneezing
My throat burns when I sneeze, then my nasal cavity stings if I try to hold my throat and direct the sneeze anywhere else. In the worst of cases, it feels like a bomb went off one of my lungs. This helped...somewhat.
To be fair....these tips are for lower back pain rather than maxillofacial issues....may need to see a specialist to find out what's going on if this is a regular occurrence.
Is it ok? Cause i heard the pop on my lower back today and it hurt from deadlift
Same 😢
@@aperson3360 it ok bro now i can deadlift even more better then before
How much it took to recover.?@@seumengchheang9320
How many days taken for recovery?@@seumengchheang9320
@@seumengchheang9320 how long does it took to get recovered bro ? Btw thank you so much to let me know
Hi Brian, one side of my glute is weaker than the other side. Should I strengthen the weak side with more reps?
Just even them both up my man...focus on getting the same level of control per rep as you do on the good side.
I am so happy that you managed to find relief. Sorry you had to go through this the hard way and major thanks for allowing people like me to avoid those pitfalls. Appreciate your channel a ton mate!
Happened due to deadlift... You saved my life
Hiya brian, i was wondering could you do a video on the squat and how to use them for hamstring and glute strength?
thanks i was kinda winging it and hoping I’d squeeze the abs
Hi Brian! Do you have solution for phrenic nerve problems like pain near thoracic spine and diaphragm "lock"?
Too hard to say what it is without THOROUGH assessment. I would say I have had clients before that had over working psoas muscles that were affecting their diaphragm as as well. Try a few rounds of band glute-bridges with excellent form and asses if it makes a difference.
@@BrianEllicott, I will try it. For information: I am like crossfit champion looking guy, I am doing every day all Andrew Lock exercises, Lock 3, Lock Base 5, but all. I am very disciplined man. But kills me that pain that is sometimes dosal scapular nerve and other is phrenic nerve all day - that eventualy at the end of day make me hard breathing. I know you need assessment but allso cannot wait months for that and I am from Serbia. Also I am very thankfull for your answer(wich is very rare these times) and help because this destroys my life.
It be great if you can teach the ab tension and breathing part i cant find a video how to do it without tension to the neck muscle ty my head is still on the ground not yet lifted😅
does this apply with a crunch sound?
You mention retracting shoulder blades, should the cue 'shoulders back and down' be done through all 3 variations?
More "anti-shrug" to stop yourself cheating with the traps.
@@BrianEllicott thank you! Is this to be done everyday or only 2-3x per week?
Thank you for sharing these insights ❤
Hey can i do the lock 3 with a resistince band standing?
You could try. Just easier to not use the traps while doing them in the floor.
I have DDD and facet hypertrophy. I have tried McGill big three and always bothered me. But this video has the best explanation.
Brilliant. Thank you.
Hi doctor I'm just 22yo and I feel back pain when I sit or stand not even for long the only way I don't feel the pain is when I'm asleep 😭
Ty broham
my back is doing this Before final exams start!?? Thanks, you're a life saver!!
thanks you so much . I can finally stand
This seems to apply to me now that I think about it. Thank you!
great story, very relatable
what would you substitute for prone hip extensions? for some reason those flare me up pretty bad. the lock clams are great but even with very limited range and performed as instructed the extensions still get me for the time being :(
You need to know why the extensions are a problem....is it faulty extension mechanics and a muscular problem? Is it stenosis?
@@BrianEllicott of couse, it depends lol. I sent in an application on your site. Love the videos, thanks for everything.
great!
Very clear, thank you. Some online videos are clearly at variance with the directions in McGill's book...
Great tip to lift the leg up . Didn’t feel it til then and have been set side monster walks by numerous physios who obviously haven’t watched my form . Such great tip with all your exercises . Getting further with you online than with any physio
Wow . Have I been taught so wrong . Such great tips
Would you recommend doing 3 exercises continuously without rest? Or rest in between the 3 exercises?
Rest after completing 1 sets on all three.
What’s your opinion on epidurals? I had gotten X-ray’s a couple years ago and it said I had moderate disc loss in my low back. I can only imagine it’s gotten worse for I am in pain every day. I’m a cop and I’m on my feet 12 hours a day. I’ve been going to physical therapy for the last 4 months with a McGill certified pt but I haven’t had any luck. I’m sick of being in pain and walking around scared my back will go on me
An epidural will be a temporary relief of pain my man - BUT with the risk that you may increase the movement and activities that are causing your pain - so once it wears off, you may be in a worse state. What is the pattern your pain? Is bad from first thing in the morning? Or gets progressively worse as the day goes on?
@@BrianEllicott that’s what I’m scared of. I know it’s temporary and I could worsen it. I’m close to pain free when I wake up after a hot shower but I progressively get worse throughout the day. Having my gun belt and vest on doesn’t help but I gotta do what I gotta do. I’ve had multiple instances, my recent being last thanksgiving where I was in the gym warming up rowing a 50lb dumbbell where my back “goes” on me and I’m unable to walk for a few days and in immense pain. I haven’t been back to the gym since as I’m afraid this will happen and I’ll have to go to work with my back like that. I do the McGill big 3 and try to be aware of everything that pertains to movement, spine hygiene etc I just don’t seem to be getting better. My back pain has a crippling hold on my life, it’s all I think about. The gym is my favorite place and thing to do and it has been taken away from me.
@@dmetti5243 Looks like something has been missed with the initial assessment my man - could be a slight pelvic tilt issue with the gun belt, and an unstable joint/faulty proprioception which would cause the back "going" on you
@@BrianEllicott I’ll relay to my physical therapist. Like I said he’s McGill certified I just don’t see how not being able to walk could be fixed through pt. I’m hopeful but it’s just so upsetting. I appreciate you giving me the time
Well explained Brian!
How come no one ever considers those of us that need help and can't get on the ground????
Literally have a video that shows you how to get down to the ground...
Fantastic video, thank you for this great content. I have noticed with myself, reading a lot of McGill's work, and working with a coach, that what you said about being more objective about the back injury is incredibly helpful and empowering. Now, when I have bad days I can almost always guarantee that I can pinpoint either some excessive sitting or poor movement the day or two prior and I'm able to get my pain levels down very quickly with spine hygiene and good movement. Thank you for this as always.
Knowing your actual problem is the key!
i did a deep squat for couple of days with kettlebell along with kneesovertoes excercisess, both days in deep squat i felt bit uncomfortable stretch in lumbar section, od 2nd day i had quite sore glutes (so i thought it was a good workout) went to bed woke up at 3am to some kind of disk bulge or muscle spasm in the lumbar area and absolutely bad cramp lactic acid pain in my calf, 2 days in bed bearly able to move and it eased got covid now with lots of coughing and each time its a jolt of pain in lumbar but also rib cage, i feel muscles in my back are so tense… its dreadful and depressing…
Just could be joint instability or some disc irritation from slipping into loaded flexion.
For some reason I have always tucked my pelvis. Now I have low back pain. I have not had any test and do not know if I have any disk problems. How can I stop this habit? I guess I felt like tucking was protecting my back like when opening a door or picking up something heavy, even sneezing. Untucking seems so odd to me and feels u safe.
But what about when they always say to make sure there's no space between your lower back and the floor when you're doing ab workouts in pilates? If that's bad to anterior tilt?
Short answer is it depends....it will be easier to get a better contraction in the glutes...but it comes at the expense of sacrificing spinal integrity...which is fine if you want a bendy, twisty and supple spine.... terrible if you want a spine able to bear compressive load...also genetic variations in disc shape (limacon vs ovoid) will also come into play.
@@BrianEllicott I want both flexible and durable haha XD It's confusing bc there's so much conflicting information. i.e. being told to lower your back to the floor when doing abs because it'll damage your spine, and then you saying the opposite. everyones saying different things ;.;
@@swimmyswims bottom line is that the exercises and the way in which you do them builds skills and adaptations in your body....which specific skills and adaptations do you need?
@@BrianEllicott I've got tailbone pain it's all locked up/isn't moving correctly
Can you please mention the mattress names or companies again as I couldn't catch it properly.
Ecosa in Australia is my top recommendation at the moment BUT being able to sleep on a mattress for 3-4 nights over rules ANY recommendation for a particular brand.
Hey Brian, just come across you account and finding your info incredibly useful, have just had an MRI to hopefully answer some questions on why I've had lower back pain for a considerable amount of time and aware I'll probably have to start a course of physio with my local gp back here in the UK, I hope to be able to go into the appointment with confidence being able to ask the practitioner what causes the pain and why is it there, but what do I do if they can't answer it?
Find a McGill certified practitioner / master clinician who can
Shirley her had hip replacement surgery 8 week ago hip has no soreness or pain but when I walk why does my lower back get so week and tired?
Fantastic interview, thank you so much for answering my question. Cheers!
Good video as usual Brian.
My doctor recommended me to do curl up exercise not mcgrill curl up.. But i feel difficult while performning normal curl up as it osllis pressurising my back while I rise upper body from floor. Can i replace by normal curl ups with mcgrill curl up??
Yep...just be sure to use the brace like a dial, not an on/off switch. Only engage what you can accurately and safely without irritating the lower back.
@@BrianEllicottbracing can be done by pushing out your belly against the two sides right??.. After that i can lift my body (after my palms under lower back..).. Right?.. Is there anything else I should be careful with?(please reply in layman's terms english as I am from India)
@@LP55tday think more stabbing yourself with your fingers either side of your belly button and tensing the muscles their to fight the tension.
@@BrianEllicott so it's like intentionally giving power to six packs area by giving a minute but strong push??
@@LP55tday The obliques my man...
Can that sound come from spinebuckling?