 Next question is from Fabulous Hudson Hornet. What are important lifts or movements that manual laborers should focus on to prevent injury? Yeah, so this is, okay, obviously it depends on the individual. Every individual is a little different. So what I would recommend one job you're doing. Well, I have one right away though. I think rotational stuff. I think if you're in manual labor or you're lifting heavy things, it doesn't matter like what types of heavy things that you're, where I see it or where I saw injuries in clients was always doing something rotate, almost always doing something rotation. Low back injuries, dominate. And it doesn't take a lot of weight. So you can literally be somebody who works at like FedEx and you're just putting some boxes that are all under 20 or 30 pounds. But because you're moving dynamically or you twist and turn a certain way and because you haven't strengthened that rotational movement, it doesn't take much to hurt yourself. Yeah, core strength is a big component to that because I mean, a lot of these sort of habits that make you efficient at your job, like a lot of times you don't consciously think about lifting anymore. You're just kind of getting the movement, the momentum of it and relax the core while you're doing these things where we strengthen our core and make sure that everything's protected. It'll help to eliminate the back pains and it'll help you to be more effective and have more longevity in your job. Yeah, there's three things I want to say about this. Almost 90% of my family does this kind of work and I grew up around it and you would see this all the time. And back pain is by far the most common issue that these people will render. There's knee stuff and shoulder stuff, but back pain is dominant. So core stability, work on core stability. Here's the second one, reduce visceral body fat. Okay, so visceral body fat is the body fat that's underneath muscle and in men, oftentimes what you'll see is they'll get a belly but it's hard. You ever have like an uncle or someone joke with you like, oh you got a big belly, you have it, touch it, it's really hard. Yeah, I used to punch my uncle and stuff. Yeah, that's because body fat's underneath the muscle pushing it out so the muscle's on top so it feels hard. So what does this have to do with back problems? When the muscle's being pushed out, it's now being stretched and it loses its ability to stabilize the spine. So if you have a lot of visceral body fat, you start to lose, just like a pregnant woman, when the baby is pushing out the abs and the core, they lose core stability and they start to rely a lot on their hip flexors and a lot on their QL and these muscles start to have problems and they start to get back pain. So those two things are really, really important, I would say. Along those lines, I would add then actually incorporating good hip mobility because many times a lot of that low back pain comes from the inability to rotate and move the hips through its full range of motion and so what ends up happening is those low back muscles overcompensate for movements and then you strain it or you maybe don't hurt it but then my low back is just all day. It's on fire because it's taking more of the load because your hips aren't able to take that. Now, the third thing I wanted to add to this was and you see this a lot in, well, not a lot but you see it often with manual labors is that they'll wear back support and it's like a weight belt. It'll have the suspenders coming down. You'll see it at Home Depot with some of the workers and what it does is it compresses the midsection and creates some more core stability through outside forces. Here's why that's a bad idea. Even though wearing one probably feels great. You probably put it on and you're like, oh my God, my back doesn't hurt anymore. I'm going to keep wearing this. As your body depends on that, you start to lose strength in your core making it more susceptible to injury. Not only that but the way the core stabilizes with an outside device like that, this is true for weight belts as well as your core pushes out to brace against it. So now it starts to change its recruitment pattern. What does that mean? You take that belt off, then you go do some work in the backyard. Don't put your belt on or go play with your kids and you're actually more likely to hurt yourself now. So don't wear those as a way to protect yourself. Strengthen your core the old fashioned way. So let's be even more specific. So each of us, two exercises. Two exercises I give generally speaking, I give this, I'm going to give this person. So my two I'm going to pick is I'm going to pick the Turkish get up and then I'm going to pick a single dumbbell row. So a single dumbbell row with emphasis on the pulling it all the way back and actually rotating in that movement. So those are my two. Yeah, I would say like cable chops, you know, for that added rotation and also like decline sit ups to just work on the core in general in the abs. Yeah, I would do a plank the right way, right? With the pelvic tilt. Active plank or just even a stabilizing plank. And then maybe a counter rotation with the cable. So you're standing and then you extend your arm so it increases the tension and then bring it back to create that kind of counter rotation stabilization. But the plank one was the one I did most often with family members and I would modify it. They would do it off their knees or up on a desk to get started and that really made a big difference. Hey, if you enjoyed that clip, you can find the full episode here or you can find other clips over here. And be sure to subscribe.