#47 The J- Shaped Spine Part Deaux- Real Strategies For Creating A Pain Free Back
In this episode, I discuss and dissect the recent trending story about Esther Gokhale and her work with back pain- 
specifically comparing modern, first world, anatomy of the spine (she terms the “S- Shaped Spine) and the “J- Shaped Spine found in very old anatomy books in addition to modern indigenous peoples who live a traditional, non sitting lifestyle.
In this discussion I explain the reasons for the anatomical differences, their implication in poor posture, hip, SI, back, neck, and shoulder pain, and I offer a strategy for improving posture and banishing back pain.
Resources:
Esther Gokhale’s website: http://gokhalemethod.com
The imaging app I use in practice BodyAlignPro:http://bodyalignpro.com/
Exercise tips and movement cues:
- lift the collarbones (disengage your shoulder girdle- engage your core)
- build your glute medius (stand, balance, lunge- use your legs more often!)
- build your glute complex (min, med, max)- squat often
- Leg strength and mobility is important
- Keep a long neck (starts in the mid back- lumbo dorsal hinge)
- Get a Functional Assessment and tape the non or low functioning muscles
Exercises:
- Overhead squat with broomstick: https://www.youtube.com/watch?v=sJxtDGOnCOk
- Brick smash: https://www.youtube.com/watch?v=xVVWTIGTQ7I
- Banded walking (sideways): https://www.youtube.com/watch?v=fO6ppyR7lvI
- Kettlebell squat: https://www.youtube.com/watch?v=Mfhy67CSxAI (deadlift, Romanian deadlift, hex bar deadlift)- prep hip thrusts, banded hip thrusts
- Walking lunges (fwd/reverse): https://www.youtube.com/watch?v=YYWhkctnP2o
- Book on head (to lift collarbones)- Do this first: https://www.youtube.com/watch?v=QHIpxFCPn8Y
- Overhead squat with broomstick: https://www.youtube.com/watch?v=sJxtDGOnCOk
- Walking lunges: https://www.youtube.com/watch?v=YYWhkctnP2o
- Reverse lunges with thrust: https://www.youtube.com/watch?v=VPd0JVvR_gk
- Glute Bridge/Pelvic thrusts https://www.youtube.com/watch?v=DvQXREKFfpY
- Lunge matrix: https://www.youtube.com/watch?v=-_79b0N8txI