Taught Not Told Podcast
Our mission is to teach you everything you need to know and implement so you can be extremely successful on your journey towards health and fitness. I strive to make complex topics and challenging methods stupid simple to understand so YOU can take action with confidence knowing what you're doing will WORK! Please enjoy!
Much Love,
Coach Tyler
Taught Not Told Podcast
EP#22: Jake Jeries: Eliminate Low Back Pain in 3 Steps
In this podcast, I interview my good friend and fellow TNT Coach, Jake Jeries.
To listen to the full interview go here:
https://youtu.be/unPc0YuuJqQ
Jake has a very unique background of dealing with and overcoming a wide variety of injuries from playing sports growing up.
Thanks to this experience, he has been able to confidently take the skills and knowledge he learned on his own journey to help others.
Jake has now worked with many people from all walks of life who have and are dealing with many of the same injuries he faced and he has been able to help them overcome them in ways they never thought were possible!
Please enjoy this interview clip where we dive deep into how Jake has helped several people completely get rid of their back pain!
In This Podcast:
00:00 - Jake’s Pain Filled Journey
02:29 - Jake’s Background
04:20 - Origins of Low Back Pain
05:03 - 3 Key Pillars To Fix Back Pain
07:46 - Recap: The 3 Tips
🛑👉🏼FOLLOW FOR MORE👈🏼 🛑
P.S. If you’d like my help with mapping out your path to success on your fitness journey, click here to book a FREE strategy session 1-on-1 with me:
https://calendly.com/tntcoaching/strategysession
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https://www.instagram.com/jakejeries.coaching
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https://www.instagram.com/ty.lerstuder
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Lastly, to find out more about TNT coaching, what we offer, and how we can help, check out our website:
https://betaughtnottold.com
CHECK OUT OUR FREE GUIDES:
https://betaughtnottold.com/free-guides
Hope you found this helpful!
Much love,
Coach Tyler🤍
What I got from that was step number one. If you're experiencing back pain or if you have a desk job to either prevent or to aid in your low back pain, one of the most important things is.
Speaker 2:Hard work beats talent when talent doesn't work hard. Just about any and everything you can think of. I messed up like knees I've. I've had two patellar dislocations, which is I'm actually dealing with, rehabbing one right now from a fight which you know, we'll dive into that dive into that, but I've had two patellar dislocations. I've had tearing in my quad, I've had tearing in my hamstring, vertebral fat, vertebral fractures, uh, sprained ankles.
Speaker 1:It's just, soccer was not not kind to my body, yeah we need to put like hashtag injury prone on your arm or something.
Speaker 2:Yeah, yeah, no, I was. I was definitely injury prone, like coming up, and I think there's a lot of factors that go into that. But which?
Speaker 1:is crazy because it almost sounds like that PT job was almost like a calling.
Speaker 2:Yeah, so the way that I perceive it to be is that I had to go through all these injuries so that I could learn from each and every single one of them. And it's funny because most of the injuries that people have come to me with through this job that we do, I have already rehabbed for myself and I have experience with. So that's why, you know, a lot of my work up to this point has been rehabbing people. I've dealt with low back, knees, shoulders, elbows, ankles, like all of it, and I have experience with all of it.
Speaker 1:Just from the injury history of myself, you know and and that's one of the the best things about the coaching experience and the journey is like I feel like most coaches that get into the space at least the good ones that I know and that I've worked with all come from a place of like. I want to prevent you from going through the same shitty horrible, you know, taunting experience I had to go through.
Speaker 1:So this is great and unique and, like Jake's, my go-to. Like every time I get a client or we TNT as a whole gets a client is like when we have someone that has lagging or nagging injuries or knee pain, hip pain, ankle pain, back pain, something that's just kind of bothering them. It's like the most common stuff we see. And when, when we run across those people, it's like okay, jake's our go-to guy.
Speaker 1:So, I love having you as someone on the team, especially for that reason, because we have more value to add to the universe, to our clients. So that's amazing, man. So just to kind of recap, we went from high school a little bit before they started lifting. High school, you started the PT. So how long did you do, um, the PT job for it? Was that something you did for a long time? Was it just a short little?
Speaker 2:bit. So shout out to body mechanics. Uh, in Timi Valley. Um, that two years ish that I spent there during my undergrad was one of the most transformative experiences I've ever had in life. I will forever be grateful for the time spent in that office and the knowledge that I was able to obtain and bring into my career with me, I think, being there for as long as I was I was there for almost two years, right, and I worked with so many different people and there were so many different like injuries that would come across or, like you know, you had people coming in like after car accidents and they were just debilitated and you could just see it. That's crazy. They were just crushed, you know, like their whole life.
Speaker 1:Everything that they've ever known is you know like completely altered just from the accident, one freak one, something, yeah. So, that being said, like what? What was like the most common reoccurring injury? Was it like a shoulder? Was it back or like because I know pt can be for like acute stuff- in terms of like, so many different situations, so many different cases, did you? See one that you're like man.
Speaker 2:I keep seeing this over and over yeah, and it was definitely low back, shoulder, back shoulders and knees. Those were like the most common low back shoulders and knees. I would say low back, I would say first and foremost, number one and there was a common theme across the board with low back patients was, uh, sedentary lifestyle and being seated too much.
Speaker 1:Okay, this is fun. We can kind of let's, let's dive into that a little bit more, because I feel like we'll we'll get into this more as we get into like your training and like where you are now. But, yeah, I think, while we're here talking about low back and sedentary lifestyle, because I'm sure most of the people that we know, most of the people that will probably watch this, um, as you know, the podcast a little bit newer, so, you know, hopefully we get a couple decent views, you know, um, but ultimately, more importantly, I hope that at least one person watching this gets some value and I feel like this could be for that person. And so, when it comes to um, sitting a lot and having this low back pain, which again is super common, yeah, what, what kind of approach would you take then and or now to aid in that low back pain or even prevent it from coming in the first place?
Speaker 2:there's so many different things and, yeah, there's so many things that give me like one to three I have my, I have my like three. I have my three key pillars let's go, let's go um. So the first thing I always tell people when they come in and they have low back pain, I'm like stop sitting so much like it's gonna compress your spine but I can't because of my job yeah, you got to get up and move around.
Speaker 2:Okay, you got to take longer trips to the bathroom. You got to get up more frequently, stretch, walk, can't. It's hard because I you know a lot of people, it is their job, like they're seated and they gotta work. But also, at the same time, if you're sitting there nine to five all day, every day, you're just compressing your spine.
Speaker 2:You know, standing upright and it doesn't help when they're sitting which is a whole other set of issues, on the neck mostly, and the shoulders, but my three key pillars when people come in with low back pain, I think the primary emphasis goes towards strengthening the core to work to stabilize the spine 100%, especially because most people have very underactive core muscles and everybody thinks, when they come in, like core is your six-pack, abs, like there's a common misconception surrounding that, and it's so much more than that. It's your glutes, it's your abdomen, it's your lats, right. So we try to get all those core or those large muscle groups engaged right. And then, you know, usually, due to the fact that they're sitting so much, their hips are extremely stiff, right. So my go-to, my bread and butter, is like that banded hip mobilization. Basically, we just want to get the hips mobilizedized and you see me doing that with my clients all the time, right.
Speaker 1:So hip mobile. What is that exercise called again?
Speaker 2:banded hip mobilization.
Speaker 1:I stole it from squat university there, yeah, so so if you want to look that up, that's, yeah, I see you use that one a lot dr aaron horshig, um, from squat university, okay.
Speaker 2:And then there's also the stewart mcgill big three, okay. So I follow those two, uh. But yeah, I mean, get the core active and engaged. That's going to take some of the tension off the spine immediately and work to stabilize it, mobilize those hips, that way, you know, if you're sitting all day and your hips are stiff, that's definitely not going to contribute to the well-being of the spine absolutely, um. And then lastly, it would be spinal decompression. So I mean, spinal decompression kind of comes as a result of those two things, but there's also specific exercises and movements that I have my clients go through to decompress the spine. Can you give me one of your favorites? Ooh, there's so many. Give me one. Yeah, um, I think one of my favorites would be just like a dead hang, okay.
Speaker 1:Yeah, so dead hang, or or even feed up or hands upside down, hang or no, no, no, just just hanging. Just hang from the bar, just hang from the bar.
Speaker 2:Yeah, just hang from the bar.
Speaker 1:So what I got from that was step number one. If you're experiencing back pain or if you have a desk job to either prevent or to aid in your low back pain, one of the most important things is let's prevent more from happening by moving more. So more steps, yep. Number two would be, um, strengthening your core, yep. And I think number three would be allowing for more movement in these joints. So by working on mobility, flexibility, so your hips and your spine, so hanging um, doing the hip mobilizations. I think that would be the best way to summarize that, would you say? That's pretty accurate.
Speaker 2:It's pretty accurate. It's pretty spot on.
