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I am glad it has been a help for you Courtney

We have touched on this in previous videos such as prone rows for lat training and dumbbell SLD's for the extensors, but you have inspired me to cover this topic more in depth in upcoming videos..Thank you Lou!

As opposed to normal romanian deadlifts or conventional deadlifts with the bar in front of the legs, hex bar deadlifts will bring the center of your body (second sacral segment of the lower back) more in line with the gravitational vertical line of the weight to be lifted. This will decease the flexion demand on the spine, which will decrease disc flexion stresses, but will also decrease the working lever to develop the extensor muscles of the lower back. You can still train the extensors without as much flexion load on the discs, although realize that there is still a vertical compression load on the discs. In terms of developing the lower torso core musculature "providing all the benefits", you will need to develop spinal stability neutral position with rotational, lateral flexion, translation, and flexion exercises, and not just extension dominant exercises such as deadlifts, for a balanced overall routine.

Glad you like them!

We have plenty of these on the channel already, but will be making more. Thanks for your input!

The joints and other soft tissues of the cervical spine and TMJ can affect hearing and balance. These structures are stimulated with chin tucks. I would suggest an exam with a chiropractor who specializes in neck and TMJ to see if the problem can be corrected.

Well I must say that is a totally contradictory to the feedback I have been hearing on the channel for the past several years. The "detailed" explanations I provide are to enable the viewer to tailor their exercises to their unique body mechanics ( muscle asymmetries, posture/movement habits, core and joint stability issues) as they relate to their pain condition. Without the explanations, it would be impossible to tailor an exercise or know if it is even indicated for the particular individual. Generic approaches to exercise without explanations are far more likely to hurt rather than help as they only strengthen dysfunctional body mechanics that are the root cause of most chronic pain and injury. Both myself and most contemporary- minded musculoskeletal pain/injury experts support tailoring exercises to the individual's unique needs as these exercises give far greater results/benefits compared to generic exercises and explanations that are so commonly found today both in clinics and on the internet. If you wish just a shotgun generic approach, with little or no directing info, this channel is probably not well suited for you. I wish you the best in your healing journey.

You are so welcome!

If you learn what the neutral spine position of your neck and shoulders blades are, and you can maintain this during the various positions of front, back, side, and rotational planks, then you will be much less likely to aggravate the condition. Discovering your tailored neutral spine comes from an analysis of your posture, movement tendencies, muscle asymmetries and core muscle spine stability issues. This has been discussed on multiple videos on the channel and is available in any of the self help programs at www.painfreeandfit.com

I am glad you found the info helpful Ian

Yes, too often people rely on passive support entirely when sitting which misses the opportunity to strengthen core supporting muscles

That would be through an online consult. Info available at painfreeandfit.com

If you would like an online consult with myself, please visit www.painfreeandfit.com for further info

We all have to realize that there are certain "gold standard" forms of any exercise that would be used in a competitive environment for example, but may be detrimental to a particular individual based on their unique needs. The "big picture" concept is discovering which modifications allow you to make fitness a life long pursuit

You are very welcome

and here is the diagnosies. I used ai to translate it i don't know how well it is translated. LOINC Code 30667-0-Vertebra Cervical, MRI, without contrast CERVICAL SPINAL MRI EXAMINATION Technique: T1-T2 SE sagittal T2 FSE axial Comparison : Results : Cervical lordosis is normal. Osteophytic sharpenings compatible with degeneration were noted at the vertebral corpus corners. Vertebral corpus heights are normal. Bone marrow signal is homogenous. Disc heights and signal intensities are normal. At the C3-4, C4-5 levels, the posterior positions of the discs are broad-based bulging, causing narrowing of the ventral subarachnoid space. The intensity of the spinal cord in the examination area is homogenous. Paraspinal soft tissues are normal. Craniocervical junction is normal. Translated with DeepL.com (free version)

This depends on a number of factors. You have provided some imaging study information but no history or physical exam findings which play an important role in clinical decision making. For instance, your doctor and therapist need to consider if this was a one time major traumatic event vs. a recurrent problem, and depending on your posture/movement tendencies, muscle asymmetries around your shoulder complex, and joint stability issues, conservative vs. surgical interventions will be weighed against each other. Either way, this type of condition would be difficult to "heal" fully without at least a tailored rehab program. I would suggest speaking to your doctor/therapist and get multiple opinions from experts who consider all of these factors.

Disc injury is a common problem that if handled correctly can allow most sufferers to live a relatively pain free and active physical lifestyle. The problem is that most people get inadequate advice and do not handle their disc issues correctly long term, and as a result, needlessly suffer. The long term answer begins with understanding how your body mechanics relate to your pain and disc condition. Once you understand how your posture and movement tendencies create your muscle imbalances and joint instabilities, a custom exercise program can be developed to assist your healing and strengthen your body against future pains and injuries. There are several self-help programs to guide you through this process at www.painfreeandfit.com. The Degenerative Disc FAST TRACK Program would most likely be a good fit based on what you have shared. If you would like a tailored program and personal advice, see my online consult information at the same website. I hope this gives you some direction.

It all depends on how the pain is related to movement direction, body mechanics and spinal stability issues. If extension (backwards bending on the low back) is aggravating to the condition, any type of biking is generally a "safer" type of exercise as the low back is held in flexion during most types, except if standing out of the saddle going uphill or "popping a wheelie"- pulling the handle bars up to elevate the front wheel over roots, stumps, logs , rocks etc. where poor technique might include extension of the lower back ( the correction here would be to hold the neutral spine position with sufficient ab tension to prevent extension when going up hill or popping the front wheel up. The second typical problem I see is pain with side bending and an associated habit (body mechanical error) of hip hiking the side of the pelvis up towards the ribs when the pedal on that side is in the upper position. This is associated with lateral bike motion. One would need to be trained in exercises such as the standing anti hip hike, stationary lunge, etc. to first build up anti hip hiking strength and then transfer this over to mountain biking skills to avoid hip hiking. There are other errors but these would all be specific to the unique person as are their corrections.

@@DrMichaelCRemypainfreeandfit Thank you so much for your detailed response, Dr. Remy. I really appreciate it.

Flexion is typically , but not always, a relieving position for spondylolisthesis cases. If you found that posterior pelvic tilting is relieving, I would invite you to experiment with determining the exact amount of tilt that is best for you by discovering what your neutral tilt position is. That would be the midway point between: 1) how much anterior tilt begins to feel uncomfortable in your back, and 2) how much posterior tilt it takes to begin to feel a "pull or tug" in your low back. This halfway "neutral" position between the two will typically be the safest amount of seated pelvic tilt that you will want to use in the bean bag or chair. If hip flexor tightness is also part of your problem, a higher chair seat will typically be better than a lower seat such as bean bag. Once you determine the seat height, then determine the amount of pelvic tilt.

It all depends on whether you can match the exercises to your ability to hold a neutral (safe) position of your neck, mid back and shoulders. It also depends on matching the exercsie loads, and training frequencies to your current conditioning and recuperative levels. This neutral position is different for all of us and is based on an assessment of your DDD condition as it relates to painful planes and ranges of neck movements, spine stability issues, posture/movement tendencies and asymmetries, and core muscle imbalances. The best place to start is with a local spine rehab expert who is also well versed in fitness/working out. If you do not have someone local, and would like to self rehab, use the assessment and Neck Healing Exercise Program available at www.painfreeandfit.com, or consider an online consult with myself through the same website. I hope this gives you some direction. Dr. Remy

Deciding which exercises are good or bad for your unique condition comes from understanding how your body mechanics (muscle imbalances, posture and movement habits, core joint stability issues, and balance tendencies) relate to your injuries and pain. Most recurrent pain is a result of body mechanics and conditioning levels that cannot meet the stress of the sport, workout, or daily activity. Having a thorough body analysis on how your mechanics relate to your pain can be done in several ways. Using a local doctor or rehab specialist who is well versed in this is always the best, but other options include having an online Zoom analysis with myself, or using one of the self-help programs I have developed which are available at www.painfreeandfit.com. I hope this gives you a start on your healing journey.

I am glad you found the information helpful

While everyone's condition is different, the answer usually begins with understanding how your body mechanics relate to your pain condition. Once you understand how your posture and movement tendencies create your muscle imbalances and joint instabilities, a custom exercise program can be developed to target what needs to be strengthened, what needs to be stretched, and what movement and stability patterns need correcting. This will assist your healing and strengthen your body against future pains and injuries. I suggest the help of a local professional or an online consultation with myself if unavailable. There are also several self-help programs to guide you through this process at www,painfreeandfit.com. I hope this gives you some direction.

Glad it was helpful!

In general, the closer the weight is to your body, the less of a load there is on the spine ( compared to holding a weight away from your body), however one must also consider the position of the vest in relation to their unique problem. Typically, if one needs to avoid flexion (bending forward) with low back DDD, the vest weight in front of the chest will encourage this posture, and for many who fail to consciously maintain their correct neutral spine with their core muscle imbalances corrected and engaged, the forward weight will drag them forward (especially as they fatigue from wearing it)and aggravate their condition. However, the same placement of the vest used with 100% conscious thought about holding correct posture, and maintaining neutral spine with all the proper core muscle corrections engaged, will be super beneficial to the spinal rehab process if the load, duration and frequency of the training stimulus is correct. In this case, the front vest placement will strengthen the needed extensor muscles which have been shown time and time again to be necessary for disc health, especially if trained for endurance. The reverse would generally be true if the DDD is associated with painful extension (wearing the vest on the back would have the counter effects of what I just described). So once again, it comes down to what I am always teaching on the channel- customize your exercises based on your unique condition, and an analysis of your body mechanics and how they relate to your pain.

@@DrMichaelCRemypainfreeandfit Okay, thank you. I appreciate your help

It all begins with understanding how your body mechanics relate to your pain condition. Once you understand how your posture and movement tendencies create your muscle imbalances and joint instabilities, a custom exercise program can be developed to assist your healing and strengthen your body against future pains and injuries. Once the basics are strengthened, you can then advance to golf specific exercises to train your ability to hold a neutral spine during golf. I suggest working with an advanced spinal rehab specialist near you to analyze your body mechanics as they relate to your pain condition, and then from this a proper exercise program can be developed. If you do not have a local expert, other options are my self help programs or online consults. There are several self-help programs to guide you through this process and consult info at www.painfreeandfit.com. I hope this gives you some direction.

Thank you so much...I am blessed to share it, and I am happy you are enjoying it

Fantastic!

Thank you doctor

Me too! Its the best approach I have found with both patients and online clients in over 30 years of practice. I am glad you find the info helpful.

Thank you so much. It is a pleasure and a blessing to be able to share.

Glad you like them!