In this episode of The BOLO Podcast, Dr. Jace Allbright is back helping to maintain The Healthy Officer: lower back pain edition. From sitting in the patrol car for hours in full gear to the physical demands of the job, having back, pain is a huge part of the physical toll of being an officer. Dr. Jace explains how to build your core efficiently and to eliminate pain.Mike and Tarmin discuss why Marc has been MIA, answered a phone call on air from a scam company, what consider when conducting your business, and are sharing this week's law enforcement news.
Summary of Interview with Dr. Jace Allbright:
- People miss work for back pain more than any other skeletal pain.
- Besides the common cold or flu, people go to the doctor second most for lower back pain.
- Just because you have arthritis in your knee or hip doesn't mean you should be in pain.
- Good movement starts from the core and moves out to the peripheries.
- If you tweak your nervous system in some way, it's going to lead to breaking down your system from moving smoothly and shut down. It will lead to increased stiffness; hamstring will lock up.
- If you have tight hamstrings, it's often the spine that's the problem, and your hamstrings are trying to provide proper stabilization.
- Core work is key. Make sure you are doing exercises correctly and aren't overworking the muscles.
- The muscles that support your back need to fire reflexively and spontaneously.
- If you are doing 50 or 100 sit-ups, it's not translating into work when you need it in real life; it won't benefit you.
- Train your body to turn on to the right level, at the right time, in the right way.
- Train your body to resist external forces put upon it.
- Rotation is beneficial in helping to strengthen your back beneficially. Strongman carries, sandbag, stones, groceries; while maintaining postural integrity with ears aligned over your shoulders, shoulders in line, pelvis level and should not be tilted forward or excessively back, hips slightly rotated.
- We should do more carries than lifts.
- Dr. Jace recommends 10-30 pounds to carry for women and 20-50 pounds for men.
- Use a kettlebell, old backpack, or purse and carry one-handed with integrity. Once you start to lose integrity, switch hands and work in that pattern for 5-10 minutes. If you are in a gym setting, you can do this in between sets and walk a lap with a kettlebell or dumbbell.
- If you want to strengthen your core further do two armed carries, which compresses the spine. The spine is being loaded and therefore is doing work. Weight vests during training also aid in spinal compression.
- Another way to strengthen your spine with cardio and compress the spine is bear crawls and to for add more intensity do it up and down a hill.
- Bear crawl like a quadratic animal with control. If you're doing it up and down a hill you have to stretch so you're getting that movement that's not natural to you.
- If you don't have a hill, you can have someone use a resistance band on you and get that movement, but you're not straining your hips and ankles.
- Greg Cook has a six position carry with racked position, suitcase carry, to strength train.
- To determine what your carrying weight should be, lift a kettlebell bottoms up over your head to a full extension. You should be able to do this comfortably, and that is your weight.
- This movement helps with your stabilizers and alleviate pain.
- The most common areas that need to be addressed are your hip flexors on the front when you sit it is trying to stabilize your spine.
- Loosening your quads and your hip flexor is key to alleviating lower back pain.
- Lay flat on your back with a lacrosse ball towards in between those bones on your pelvis, drop your knees to one side. When you feel the pressure contract for 5 seconds and relax, then go on and off. You will start to get some mobility back.
- All mobility work should be done for a minimum of 2-3 minutes or until you feel a change.
- The internet can offer helpful tips, but if you are having lingering pain seek a professional.
- Recovery is dependent on how much time you put into it.
You can follow Dr. Jace Allbright on Instagram @tactical_physio or go to tupelopointe.com.
Summary of Discussion with the Crew:
- A man drives a van on to a sidewalk in Toronto, Canada, killing 10 and injuring 14 people.
- Before the attack, he made a cryptic post on social media.
- Mike says there are "incel" (involuntary celibate) groups who have hate groups geared towards raping people to get back at them for the lack of sex and connection with people.
- It appears that sex, religion, and lack of human connection play a factor in people who perform hate or mass crimes.
- As an officer, you have to think outside of your traditional training when dealing with tragic incidents outside of the norm.
- When dealing with tragic incidents, reach out to someone or a professional.
- Commissioner Karen Turner got in the face of an officer pushing him against his squad car, attempting to pull rank and name drop.
- Tamrin is reading a book by Dr. Gilartin contains school and scientific studies claiming China and Japan are dominating test scores and how to get the U.S. test scores up by implementing physical wellness with education.
- This book claims people who have diagnosed mental illness, by implementing physical wellness without medication can help cure mental illness and the effects of exercise and brain health.
- Staying on top of physical exercise helps you mentally with retaining information quicker and pick up concepts.
- Winding down without electronics and try reading as an alternative.
- Mike admits that he "should have listened to Tamrin" and her instincts when they have a business venture they're considering.
- Some people will take your classes and resources and become your competition or take the information you give them and start a business with it.
- Stay true to your company's mission and integrity. Focus on the work that you are trying to do.
- Mike and Tamrin hold their ethics to high standards when choosing to do business with an individual or company.
- Gary Vaynerchuk's attitude will not flow over in many people's business world but works for him successfully.
- Know who your client is and tailor it to how they do business. Are they casual and want to talk over drinks or do they prefer a more professional setting? Adapt, but don't change who you are.
- Be mindful of your surrounding when dropping "loose" language.
- We, at the podcast, we want to be well versed and bring news to our listeners, as well as pay tribute to fallen officers.
- Two Florida officers from Gilcrest County were shot and killed while on lunch, as well a two in Dallas, TX.
- An officer in Maine was killed and left on the side of the road; the shooter is still at large.
- Sgt. Darryn Harker was diagnosed with a subarachnoid hemorrhage that is life-threatening. Please go to https://www.gofundme.com/sgt-darryn-harker-and-family to help to help him and his family.
- Tamrin started taking probiotics and taking apple cider vinegar in the morning daily. It helps with guy health, hair and skin, boosts your immune system, aids energy, etc.
The stress of police work leads to higher rates of depression, anger and burnout | Commentary | Dallas News
Suspect's behavior drew police attention before fatal shooting at Dallas Home Depot, warrant says - Chicago Tribune
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