State of Health Podcast #11: Low Back Pain Lessons with Ryan DeBell and Developing Your Homunculus
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On this episode of the podcast, I am joined by Dr. Ryan DeBell to talk about his experience with low back pain and the lessons he’s learned. Ryan earned a Master's Degree in Sport & Exercise Science and a Doctorate in chiropractic while attending the University of Western States. After graduating from post secondary school, Ryan started Movement Fix, his platform designed to be a place where you can learn to become a master of your body. He’s got lots of free resources that you can check out at themovementfix.com including written articles, videos and podcasts.
Before getting into back pain, Ryan and I exchanged stories about our experiences with post secondary education as we both have a Masters degree. After that Ryan described how his back gradually got worse due to a variety of contributing reasons including spending a lot of time sitting in class during chiro school or getting back manipulations as part of his learning and doing a lot of heavy CrossFit workouts with bad form.
We talked about the important lessons he learned throughout his 4 year journey of fixing his back such as taking a long-term approach and understanding that there are no quick fixes that make pain go away. We also discussed the importance of identifying and avoiding repetitive movement and how that can be taken too far.
We tackled the how and why questions for back pain. Ryan described some of the common mechanisms in the body which are responsible for sending pain signals to the brain covering how back pain occurs and we discussed how pain is just a message or information provided by the body to indicate that something is wrong and needs to be addressed covering why back pain occurs.
Lastly, we finished the podcast discussing the utility of loaded back flexion through the Jefferson Curl, an exercise which Ryan has been critical of in the past. We talked about the importance of context when selecting exercises for training.
So if all that sounds interesting then this podcast episode is for you.
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QUESTION — Did you like hearing Ryan’s story and would you like to see him back on the pod?
Time codes
0:15 - Intro
2:48 - Podcast begins
4:14 - Experience with post-secondary education
13:08 - Ryan's back pain experience
26:22 - Listening to your body and changing to long-term thinking
29:09 - Advice for people with hard labour jobs
34:25 - Managing your expectations and addressing mental red flags
36:27 - Unload the weight and start from zero
39:41 - Developing your homunculus
46:15 - Is more force always better? What is your goal?
50:04 - Focus and attention over effort and intensity
56:36 - How does back pain happen? Why does it happen?
1:06:35 - Updated thoughts on Jefferson Curl exercise
1:17:42 - Ryan's question for me
1:22:53 - Learn more about Dr. Ryan DeBell
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