JUST CAT JUST LUMBAR back pain relief injury rehabilitation retrain back pain spine movement yoga for back pain Jan 02, 2021

So this is a familiar movement, right? The difference is that I’m not cat-cowing, and I’m not moving my whole spine.

I’m just isolating the movement to my lumbar spine

‍and I’m just slow-flexing to cat

Why?

Because otherwise I’d default to my mid to upper...

Continue Reading...
CORE STRENGTH backrehabexercises coreexercises corestrength forearmplank lowbackpainprevention strongcorestrongbody painfreeliving planks plankyou stronglats Oct 08, 2020

First, a public service announcement: A “strong core” does not mean “six pack abs”. It could include them but your rectus abdominus is NOT the be-all, end-all indicators for whether you’re core-strong.

Your shoulders integrate to your side and back core

Strong...

Continue Reading...
THIS IS YOUR BACK! back muscles back rehab core strength low back pain retrain back pain spondy spondylolisthesis Oct 06, 2020

THIS IS YOUR BACK! Isn't it beautiful?

You see all those muscles back there?

While strengthening your core is important, please seize the opportunity to also train all these other muscles which form the “myofascial scaffolding” for your spine.

That is all.

xo Dinneen

Continue Reading...
USE YOUR TONGUE TO RELIEVE BACK PAIN back pain back rehab breathing mewing posture spine tongue position Sep 30, 2020

HEAD, NECK, JAW, TONGUE

Five years ago I taught a workshop that included head, neck, jaw and tongue positioning for optimal spine health.

Minds were blown

After the workshop I felt I had “over-reached” and I vowed to mute that schpiel until “later” because it seemed to...

Continue Reading...
DOSAGE, BABY, DOSAGE! back exercises back rehab degenerated disc herniated disc low back pain retrain back pain spondy spondylolisthesis stenosis Sep 30, 2020

DOSAGE

Are you over-protecting your injury? Or do you find yourself over-doing it and then suffering recurring setbacks?

Both are quite common.

One day you may be feeling like “Everything hurts” (overprotecting) then suddenly you feel like “I haven’t felt this good...

Continue Reading...
HIP HINGE back pain back rehab bulging disc degenerated disc glutes herniated disc hip hinge hips posture spondy spondylolisthesis squat stenosis Sep 10, 2020
  • For anyone rehabbing back pain, the hip hinge is without a doubt one of the top movements to master!

  • The hinge, when done well, drives flexion and extension through your mighty glute muscles, sparing your back.

    When you think about it, you probably hinge about 100 times a day....moving from...

Continue Reading...
WHAT'S THE BEST POSITION? back pain back pain relief home office posture retrain back pain standing desk work from home Aug 06, 2020

Sit? Stand? Kneel? Recline?

What IS the best position when working from home?

The answer is ALL of them!

The best position is really “the next position”

.

.

Try standing in the morning, sitting for lunch, half-kneeling after lunch and reclining towards the end of day.

Take plenty of...

Continue Reading...
LAUNDRY IS A BITCH chronic back pain disc housework laundry low back low back rehab retrain back pain spondy spondylolisthesis stenosis Jul 14, 2020

Got Laundry?!

Is lockdown over yet?

Laundry can be a bitch if you've got back pain.

Housework done carelessly can be hell for your back

Seriously, doing housework is an olympic athletic endeavor!

Moving around at home is the best time to drop in to a hip hinge and/or squat

Why be dainty?...

Continue Reading...
PAIN IS TRAUMA back pain herniated disc low back pain pain spondylolisthesis trauma Jun 24, 2020

The Oxford Languages dictionary defines trauma as "emotional shock following a stressful event or a physical injury, which may be associated with physical shock and sometimes leads to long-term neurosis."

Living in pain is traumatic.

Sometimes we experience trauma that's related to what we call...

Continue Reading...
HOW TO GET UP Jun 11, 2020

ROLL TO YOUR SIDE

When lying down, how often do you yank yourself upright using your neck muscles?

We want your abs to initiate this movement (spinal flexion), so it doesn’t make sense to move your head and neck first, does it?

  • This "yanking" essentially trains your brain and nervous...
Continue Reading...
GET STRONGER WITH SPONDY Jun 11, 2020

I've been a member of the Spondylolisthesis Support Facebook Group for a few years now.

It's heart-breaking to witness how many people are suffering from this condition.

Recently, a new member posted in this group; they attached their grade 1 spondy x-rays and asked for advice from the...

Continue Reading...
MAKE YOUR OWN MEAT! meatless meatless monday seitan unchicken vegan vegan protein May 11, 2020

With Coronavirus in full swing, food prices are going up, meat shortages are a real thing and further food shortages are rumored to be on the horizon.

Choosing to eat more plant foods is not only good for you, but it's urgent for our planet; she won't be able to meet the world's meat demands...

Continue Reading...