Manu Kalia - How to do a proper squat and prevent back pain

[lptucker0212]

excellent teqnique, I use this during new hire training.

[AyurvedicHealing]

@lptucker0212 Thank you.

[SuperMightykiller]

@AyurvedicHealing: great video and I just want to ask you about Schmorl's Nodes.What are they ? and can you do weightlifting with them.Thanks

[AyurvedicHealing]

@SuperMightykiller Schmorl's Nodes are leakage or protrusion of spinal disc material into the vertebral body. Basically the disc leaks and goes into the actual bone. Most of the time they don't cause any problems. Yes you can do weight lifting with them, but I would avoid heavy weight lifting which would causes more disc compression, like squats, dead lifts, etc. Also keep in mind that since the disc nucleus is leaking into the bone there is less cushion at that level.

[c3br4x]

@AyurvedicHealing, Great video! I have a question, though. I am a powerlifter and I squat about 120 kg at 63kg, 167cm, 21 years old. Will Schmorl's Nodes at T11-12 be painful to somewhere at T5-6? I have back pain at about T5-6 area and got Schmorl's Nodes at T11 and T12. When I press to T5-6 with my finger, it hurts a little. Do you think it is a muscle or spine thing?

[AyurvedicHealing]

@c3br4x Usually pain referral does not go upwards, it is at the site of problem or goes downward. However not always, you can have pain spreading out in any direction from the site of injury/problem. The heavy weight lifting is causing excessive load on your spine and possibly the Schmorl's node. The issue at T5-6 might be the same.  High likelihood it is a joint or disc. Decompress the spine and see what happens. Would recommend getting it checked out before you aggravate with lifting.

[c3br4x]

@AyurvedicHealing My MRI tells that I am clean except from the Schmorl's node at T11 and T12. When I decompress my spine while hanging to the pull-up bar, I feel nothing at T5-6 region which is same when I'm standing. No pain at all. The pain however starts when I try to turn my head and body and push with my hand to my head in the opposite direction, that is when I try to apply force while turning.

[AyurvedicHealing]

@c3br4x So then you must assess and get the Cervical spine or neck cleared. Your cervical spine discs, joint and nerves will refer pain quite often to your upper back/shoulder blade area. Clowards signs is a clinical term referring to referral pattern of cervical discs into the upper back area. Especially since you have aggravation of symptoms when you move or resist your neck movements. Also have to clear and check out the C-T junction (C7-T1 area), quite often very stiff in most people.

[c3br4x]

@AyurvedicHealing Thanks for the great answers. How does one get his/her cervical spine or neck cleared? Or the C-T junction?

[AyurvedicHealing]

@c3br4x You need a Physical Therapist to assess the joints, muscles, disc and other structures at the site of pain and always above and below the problem area. One more thing to consider is trigger point problems where you are having pain. Eastern medicine considers areas of injury or pain as blockages with poor flow of blood/nutrients and Qi / Prana or energy. So very important to remove blockages to allow proper flow of circulation and energy for healing and recovery.

[AyurvedicHealing]

@c3br4x Just thought I would give you another perspective on healing and recovery. Also very important to have your energy reserves at optimal level with proper macro/micro digestion to allow proper assimilation of nutrients. If you are interested in more info on the eastern medicine perspective on natural fitness and medicine check out my site. I also have a free eBook on "Top 5 Herbs For Fitness" on the site. Good luck and keep me posted.

[c3br4x]

@AyurvedicHealing When I decompress my spine harder with somebody gently pulling me down more at the pull-up bar, I feel a decompression at L3 which I think is normal, right? Thanks for the answer by the way!

[AyurvedicHealing]

@c3br4x Yes you can have decompression and pulling sensation felt anywhere along the lower thoracic T10 all the way down to lumbar/sacral area. You don't need anyone pulling down too hard, just hanging off the pull up bar will cause decompression. Also safer doing it this way unless the person helping knows how much pull to apply.

[AgentSpiral]

Finally someone that actually knows what they are talking about.

[AyurvedicHealing]

@AgentSpiral Thank you.

[fireongreen]

Wow, I've been online looking for someone with your combination of knowledge for a while. This is so helpful! Thank You!! Also, I'd like to know if it is safe to do muscle building squats with a barbell resting on the traps? 

[AyurvedicHealing]

@fireongreen I believe that there is too high a risk of injury associated with barbell squats. Too much compressive and shear load placed on the spine. I have seen too many low back injuries over the years attributed to barbell squats and other power/olympic lifting exercises. In my view regular squats without weight is adequate and much safer for building muscles. Just increase the number of repetitions, vary the speed and keep good form.

[holisticdan]

@AyurvedicHealing one of my goals was to accomplish a quality high bar and front barbell squat. Are you saying even with the right technique the damage isnt worth it in the long run? I'm 26 male. I enjoy olympic lifting exercises right now.

[AyurvedicHealing]

@holisticdan That depends on your goals and the risk you are willing to take. You definitely increase the risk of wear and tear due to compressive load on the spine with these lifts. Degree of wear and tear depends on your genetics, body type, diet, training, etc. Olympic lifting has proportionally the highest injury rates compare to other sports. Moving a fast weight at very high speeds, recipe for injury. I don't think it's worth it, speaking from personal experience and as PT.

[fireongreen]

Wow, I've been online looking for someone with your combination of knowledge for a REally long time! This is so helpful! Thank You!!  Also, I'd like to know if it is safe to do squats with a barbell resting on the traps?

[fireongreen]

Wow, I've been online looking for someone with your combination of knowledge for a REally long time! This is so helpful! Thank You!!

[harlequin75]

Wow. I am lucky to come across this video. What a gem!  Good stuff.

[30manchester]

I totally agree with his teaching methods I use them myself , guess I need a broomstick!

[scompton23]

excellent stuff best info on the web......best examples.......this dude is smart he knows whats he talking about im going to use all this stuff .......thanks alot ........hey can u add deadlift intsruction

[acostarojer]

Great video, ideal for training workers

[WargeMaster1]

excellent video!

[AyurvedicHealing]

@WargeMaster1 Thank you. 

[silverprl]

to Manu Kalia: thank you very much for this. nice guide, simple and really helpful.

btw, thanks for posting this one.

[Fintinobrien]

A Simple and good guide, wish I'd known this years ago

[crazibazz]

nice job sir :)