UN SIT
YOUR
BACK
Craig van Heerden and Dr Martin Krger
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STARTER
COURSE
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Dont wait until you are finished reading this book to get goingwe have created a starter course, 100% FREE , that you can begin right away.
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CONTENTS
INTRODUCTION
If youre reading this, were pretty sure youve reached a stage in your life where youre over it. Youre tired of waking up and feeling older than you are, and sick of not being able to go any reasonable length of time without some complaint about your back or neck. Youre done with seeing chiropractors, exercise physiologists, physical therapists, biokineticists, etc. Youve been desperately searching for an effective plan to protect your spinelower back, upper back and neck. And guess what? We really believe this course contains everything you need to resolve this problem for good.
This book was written by two people who are deeply passionate about helping solve what is a major problem in current healthcare. It was born out of an issue that we feel is lacking in standard treatment protocols. We are both so frustrated when our clients return with their original symptoms because they havent dealt with the causes of their problems. We want to prevent, not just treat, those Alsatian hips, those squeaky, creaky backs, even those stiff, unforgiving hamstrings you inherited from your dad. And we dont want you taken for a ride by the next self-proclaimed guru or magic bullet therapy. Instead, it is our hope that you will use this book as a lasting self-care method that will help you build a bulletproof spine and form a lasting solution to your discomfort. Welcome to the next step
This guide is intended to be an extremely practical step-by-step guide that takes you through the process of un-sitting your back in order to optimize its performance and prevent future pain. If you are reading this, you have probably made the connection between your daily activities (think sitting), your current athletic ability, and your chances of getting back, hip, or shoulder pain in the future. This manual is aimed at those of you who dont want to pop a pill and forget about their issue for a while. Its designed for those of you who recognize the miracle of the human body, know that every symptom is an opportunity to improve, and are driven, motivated, or even hell-bent on getting the best out of your body while you still can. There is not enough information in this guide to show you how or why this happens (lets leave that to the academics and researchers). Instead, we focus on the practical steps to change your life. Now is the time to take full responsibility for your outcomes and future.
If you sit a lot and have had lower back pain in the pastor suspect you will have pain in the futurethen your greatest risk factors for getting back pain are the following:
THE RISK OF CONTINUED STRESS FROM FUTURE ACTIVITY
1. Present and future activities that unnecessarily continue to stress your back, mostly in the form of excessive or unintelligent sitting.
THE RISK OF UNINTENDED CHANGES FROM PAST ACTIVITY
2. The cumulative effect of sitting over time changes your bodys development.
a. In your spine:
i. Not supporting your own spine leads to severe underdevelopment of your spines supporting structures.
ii. Constantly slouching your spine forwards creates tremendous stress in your lumbar spine and neck, which are backward-bending structures, and reinforces an exaggeration of the curve in your forward-bending upper back.
b. In your hips:
i. Chronically flexed hips lead to shortening and tightening over their front, and weakening and wasting over their back, causing an overreliance on the front and an inability to use the back.
ii. In turn, because your hip movement is intimately tied to your lower back movement, this loss of function in your hips leads to an increased reliance on your lower back for movement. This further increases the stress on your lower back.
c. In your shoulders:
i. Constant forward reaching with your arms internally rotated, and rounding your upper back and shoulders forwards, leads to a shoulder girdle that is tightened and restricted into the forward-rounded positions. This restricts shoulder movement in many other directions and leads to weakness and wasting in your upper back.
ii. Having forward-rounded shoulders puts much more stress on your neck because the full weight of your arms then hangs from it, instead of also being supported by your upper back muscles, which are now weakened. Tight shoulders then also lead to an overreliance on your lower back to make up for the missing range when you reach for your limitsthink about reaching upwards and having to bend backwards with your lower back to make it possible.
THE SOLUTION
For [1], a revaluation of your lifestyle and activities is necessary to minimize the ongoing impact of sitting on your body. For [2], you need to implement corrective exercise to unravel the unwanted changes that have accumulated in your bodys development, and to remember/reprogramme how to move in ways that are less harmful to your back.
Lets get started.
HOW TO USE THIS BOOK
The authors of this text have tried their best to keep it as practical and to-the-point as possible, so that anyone can pick it up and get started with the programmes straight away. However, no meaningful and lasting change can be achieved from a place of complete ignorance. In order to fully implement what you need to, you need to understand some basicsthis is what the introduction, and sections , lay out. For you to sustainably revolutionize your bodys movement development over the course of the future, a foundational appreciation of what has happened to your body and how you are trying to change it will serve you immensely. So, we urge you to get stuck in and read this short text, from start to finish.
But if you have no interest in doing this, then start by reading , where you will find the programmes and exercises that you need to start.
DISCLAIMER
This book is not intended to serve as treatment for acute back injuries. If you are currently experiencing pain, you probably need the guidance of a clinical expert to give you the personalized and focused support you need to get the results you deserve. This is a programme designed to specifically undo the unintended and unwanted change that accumulates from sitting in chairs over timedamage that affects performance, causes pain and accelerates aging. This is a plan for you if you are proactively choosing to avoid pain and injury because you know your lifestyle is putting you at risk. There is a good chance that, if you safely work through this programme, back pain or injury that is present may improve, but this is not the intended purpose.
