How I eliminate back pain 👋

Here we go again with another Friday newsletter and this week it has a name.

And that name is 🥁 🥁 ...

The Wellness Report.

My weekly newsletter designed to help you get stronger, healthier, & more energetic.

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What have I got for you today:

• 3 things I did to eliminate my sore lower back

   

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This issue is proudly powered by my private coaching program The Paradigm Project.

I help ambitious Entrepreneurs & professionals torch tonnes of body fat, develop next level muscle & strength, & build a Pain-Free body.

If you want to radically transform your physique, health, & performance, while developing energy and confidence levels that will skyrocket your business,

Then Click The Link Here to get booked in for a Free Discovery Call and let's put a plan together to change your life!

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Hey ,

I think it's important to recognise and play up to your strengths.

For instance, I know I'm really good at being a coach and that's why I'm so passionate about building a world class coaching business.

What I'm not very good at however, is my bookkeeping 🫠

I like to leave things until the last minute. This year however my accountant has everything with a month to spare.

So this past weekend I spent it sat on my sofa with my laptop getting everything in order, and....

It took me longer than I expected.

And the result was a VERY stiff and sore lower back on Monday.

But Monday afternoon I was deadlifting 195kg completely pain free.

And here's how I did it...

1. I Stretched

I spent 15 minutes in the morning stretching and I felt immediate relief.

My focus wasn't on my lower back itself, rather the surrounding areas such as my hips, glutes, hamstrings and thoracic spine.

The common mistake I often see people making when it comes to low back pain is focusing on the area itself, when they'd be much better served focusing on the surrounding areas.

If your hips and hamstrings are stiff, then your lower back can be negatively impacted.

And if your middle back is locked tight from hours and hours at your desk, your lower back may feel the consequence.

The stretches I performed were:

• Couch stretch x 90 seconds per side

• Half front split stretch x 90 seconds per side

• Pigeon stretch x 90 seconds per side

• Child pose to one side x 90 seconds per side

• Thread the needle x 90 seconds per side

I followed a breathing pattern (nose only) of 5 seconds in, hold for 5, exhale for 5, hold for 5, repeat.

2. I Stood

I spent wayyy too long sat down on my butt, so come Monday I did the opposite and spent the majority of it stood up.

And I did this with my standing desk.

I absolutely LOVE having a standing desk!

I didn’t stand all day and there were periods where I sat to do my work, but the ratio of stand to sit was definitely in favour of standing.

If you've got a home office and you don't have a standing desk, listen to me now when I tell you that you're missing out.

Not only will your body expend more energy and burn more calories because you're stood up and fidgeting every once in a while.

But it's just way better for your body, especially your lower back.

Our muscles aren’t designed to spend hours and hours in the different positions being sat down places them in.

A standing desk helps negate those issues.

I can't recommend it enough!

3. I Moved

The most important of the 3, I kept moving.

The BIGGEST MISTAKE you can make when you've got a stiff or painful lower back is to stop moving altogether.

Please don't seize all movement and spend it in bed or sat in a chair.

This will make your back 10x worse!

Movement is the BEST medicine and I've got countless clients who will back me up on this.

I went to the gym as I normally do on Monday, I did my usual session, and I absolutely smashed it.

All I did was extend my warm up and spend a little longer mobilising and warming up my body so I was ready for the session ahead.

I also added in gentle stretches in-between my warm up sets so I was as loose and ready as possible.

As I said the result was deadlifts with 195kg and pull ups with 20kgs.

By the time I finished there was ZERO resemblance of the stiff, achy lower back I felt just a few hours earlier.

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Are you an ambitious entrepreneur or professional who wants to become stronger, fitter, and more energetic, while eliminating their pain? Click this link to apply for my coaching program.  

A Quote For The Moment

“A journey of a thousand miles begins with just a single step”

- Lao Tzu

Having big ambitious goals is brilliant, and I make sure all my clients have at least one at all times.

If you're not careful though, these these big goals can make you feel like you're stuck in the mud.

And that's because they seem so far away, and they're supposed to be, otherwise you're not being ambitious enough.

Very quickly you can seem like a deer in the headlights and you're frozen still.

So, when it comes to your goals, remember the quite above.

Take that first step, then the next one, then another, and before long you'll be a thousand miles down the road.

Have a wonderful weekend,

Mark

P.S. Whenever you’re ready, here’s a few ways I can help you:

1. Are you an ambitious entrepreneur or professional who wants to get strong, lean, and boost your energy? Then apply for my 1-1 coaching here.

2. Take my free Professionals Health & Fitness Strength test to uncover the areas needed to take your results to the next level. Click here to start.