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Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence
RADICALLY REDEFINE YOUR CORE
Foundation by Dr. Eric Goodman and Peter Park shifts the training focus from the front of your body to the back. By strengthening the full posterior chain and correcting poor movement patterns, you will maximize power, flexibility, and endurance and say goodbye to back pain.
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It works!,
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|Get this book if you’re serious about getting rid of back pain.,
It literally changed my life. The stretches and lessons in this book target the regions of the back that are most troublesome for those with back pain. The exercises are clearly explained, and include very high quality pictures and easy to understand instructions. Following the guidance of this book I have been pain free for several weeks now. I would highly recommend anyone living with back pain to get this book, it may increase the quality of your life as well.
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|Foundation exercises are restoring my life,
So 6 weeks ago, I started the exercises. My back was so weak, and I had to go so slowly, that one set of the basic 5 exercises took me 45 minutes. I could only hold the poses for a few seconds each. I had some immediate pain relief that first day, so I kept at it, building up to 20″ poses. Each day my back improved. After 2 weeks, I realized I was supposed to do 3 sets of the basic exercises, so I increased my workout. Then I moved to the intermediate exercises, and now I am doing the advanced workout. My back is now strong enough, that if I trip, or if someone bumps into me or vice versa, I no longer get stabbing pain running up my spine. My pain dropped to a 3-4. I am pretty sure that the Foundation exercises opened my spinal joints and allowed blood into the area to help reduce the inflammation. I have also found that I need to do them almost every day.
Do you need to be an athlete to do these exercises? No, but you need to develop an athlete’s resolve to keep at them. Remember, I was so weak I could barely do them in the beginning, so I had fallen out of an athletic state and had even become pre-diabetic.
Am I cured? No. Can I go back to soccer yet? No. Yesterday I got spinal cortisone shots in the hopes that they will eliminate the remaining inflammation in my facet joints. I also read Esther Gokhale’s book and am working on my posture so that I do not sit or stand in hunched or slouched positions, and I try to walk with an “inner corset”.
For the first time in 6 months, I am hopeful that I may be able to run again. I don’t think the shots alone will do the trick. I think these Foundation exercises will be crucial to my continuing recovery. Wish me luck! And good luck to you in finding a solution for your pain as well!
– – – – – UPDATE AUG-5-2012. – – – – –
I made about a 90% recovery, but it wasn’t directly from either book. The cortisone shots reduced my pain to a level of 1-2, which enabled me to start working with a personal trainer. I worked out with an exceptionally knowledgable trainer at the Equinox gym in Palo Alto. Over 3.5 months, we developed my core and gluteal muscles. I truly developed the inner corset that Gokhale talks about, but it was through vigorous weight training. I lost 5 lbs of fat and gained 5 lbs of muscle, and my body fat went from 21% to 16%.
My posture is now erect, and I also focus on Using my glutes (the largest muscle in the body) to walk and lift, instead of my back. This plus the tight abdomen reduced my back pain to almost zero, and the trainer also showed me how to break down tightness in the hip flexors, psoas, piriformis, glute and leg muscles. It turns out that much of my low back pain nowadays comes from tightness of the first two muscles, which I can break down by rolling on a softball and using the body back buddy.
So while this book got me on the road to recovery, the real solution was to work with an expert to strengthen my whole body and change some body mechanics. Working with my trainer was like physical therapy on steroids. One downside of weight training though, is that it can never stop. I work out on my own now, but If I go 4 days without weight training, my core goes flaccid and my back pain returns. So My back is a chronic problem and will always be a work in progress. But at least I returned to playing and refereeing in July. And then I tore my meniscus, of course.
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