Can YOU Bulletproof Your Back? (LEARN HOW!)

Article Rundown

  • Bulletproofing your back
  • Mastering the lifters wedge
  • Core work over AB work
  • Listening to your body correctly
  • Daily spine hygiene

Introduction: Bulletproofing Your Back

In this video, I delve into how to “bulletproof” your back to help prevent injuries, disc bulges, back fusions, and other issues that can arise. With nearly 90% of people experiencing back pain at some point in their lives, this guide aims to equip you with practical strategies to safeguard your back and stay pain-free.

Mastering the Lifter’s Wedge

The first and most important technique for avoiding back pain is mastering the lifter’s wedge. This involves locking your back in place, engaging your lats by “dropping them into your back pockets,” anti-shrugging, pulling your pecs down, stiffening your core as if preparing for a gut punch, and creating full-body stiffness before lifting a weight. This technique ensures the load is distributed correctly throughout your body and minimizes stress on your back.

It’s essential to adjust the level of stiffness based on the load you’re lifting. For example, if your maximum deadlift is 500 pounds, you don’t need to stiffen at 100% intensity for a 135-pound lift. Use the lifter’s wedge during rows, squats, bench presses, deadlifts, and any exercise that could exert shearing forces on your back.

A crucial element of the lifter’s wedge is maintaining a neutral spine. While a neutral spine varies slightly based on individual anatomy and injury history, it generally involves locking the head, neck, and spine into one stable position where no movement occurs during the lift. Neglecting this technique, even on lighter weights, can lead to injury, as I learned the hard way. Meeting with Dr. McGill and learning to consistently apply the lifter’s wedge revolutionized my back health and overall strength.

Prioritizing Core Work Over Ab Work

To bulletproof your back, focus on core work rather than traditional ab exercises. The core encompasses the entire midsection, including the lower back, obliques, intercostals, rectus abdominis, transverse abdominis, and more. Unlike bending and twisting movements such as crunches or Russian twists, which can exacerbate back issues, core exercises should emphasize building static strength and stiffness.

Exercises like suitcase carries, the McGill Big 3, stir-the-pot, and back extension holds are highly effective for building the static endurance required for heavy lifting. These exercises develop core stiffness, which is crucial for maintaining a stable spine during high loads. While powerlifters and similar athletes benefit most from static endurance exercises, athletes like golfers may need to incorporate rotational core exercises to match their sport-specific demands.

Although core work cannot entirely eliminate back pain, it’s a vital component in reducing the risk of injury and managing existing back issues.

Listening to Your Body and Avoiding Fatigue

Another key to bulletproofing your back is understanding your body’s limits and avoiding overexertion. Most back injuries occur when fatigue sets in, leading to form breakdown and compromised tissues. Fatigue in the lower back, if ignored, can cascade into serious injuries.

Building core endurance is critical for maintaining back health, but so is allowing your body time to recover. As emphasized in my book 10/20/Life, incorporating a deload week every 3-4 weeks gives your body’s tissues—tendons, ligaments, and bones—time to heal and adapt. These tissues recover much more slowly than muscles, so even if your muscles feel ready, your back may not be fully prepared for heavy loads.

Listening to your body doesn’t mean avoiding all discomfort, but if something feels seriously wrong, it’s wise to back off and allow your body to recover.

Practicing Spine Hygiene in Daily Life

Your back health isn’t just about what you do in the gym. Daily movements and posture play a significant role in bulletproofing your back. Be mindful of your body mechanics when working, sitting, driving, getting in and out of bed, or picking up objects. Even activities like loading weights on a barbell or spotting a workout partner require careful attention to spine positioning and core stiffness.

Conclusion 

By incorporating these strategies—mastering the lifter’s wedge, focusing on core endurance, listening to your body, and maintaining good spine hygiene—you can significantly reduce your risk of back pain and injuries. While no method is foolproof, these practices provide a solid foundation for back health, allowing you to train smarter, recover better, and stay pain-free for the long term. Remember, your back is your foundation—treat it with the care and respect it deserves.

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Brian Carroll

Owner and Founder at PowerRackStrength.com
Brian Carroll is committed to helping people overcome back pain and optimizing lifts and movement. After years of suffering, he met back specialist Prof. McGill in 2013, which led to a life-changing transformation. In 2017, they co-authored the best-selling book "Gift of Injury." On October 3, 2020, Carroll made history in powerlifting by squatting 1306 lbs, becoming the first person to break this record. He retired with a secure legacy and a life free from back pain.
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