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On the ESPN fifteen thirty, the official home of the Cincinnati Bengals.

Welcome back our number three underway as you just heard right there, thanks to our friends at Penn Station.

Here on the Friday Football Frenzy on ESPN fifteen thirty, Cincinnati Sports Station.

We have a few moments here to check in with our guy from the University of Cincinnati and Novacare.

It is Bob Manjean joining us to kickoff the third and final hour here today.

Bob, what's going on?

Just getting ready to go on the road again, Tony.

We play down in Greenville, South Carolina against Clenson on Sunday at three o'clock.

Everybody wants to watch RN ESPN.

And that's a neutral site game, neutral site site, yep, yep.

Just wanted to clear that up.

A lot of these neutral site games not going in the favor of the Bearcats lately.

Well again, and I like the neutral site games like in Atlanta, Georgia, where you're playing Georgia, that's a really neutral site.

Here's what I want to do today, Bob.

We spent a lot of time talking about injuries at the highest level of athletics, and what I wanted to do today, Let's bring it back to everyday life.

Because whether you are listening to this show right now or you're an athlete at the very highest level of sports, I think there's one thing everyone has in common, and it's back injuries.

The dreaded back injury.

Am I right to assume when you talk about back injuries, are lower back injuries more prevalent than maybe the upper back?

Correct?

I think if you look at at you know, the literature of whatever population you're dealing with, from athletes to non athletes, recreational athletes, workmen.

Comp low back paid accounts for a lot of injuries in this country and really absorbs a lot of dollars within this country, and back injuries oftentimes are preventable.

And again we've even had some athletes to have had to undergo surgery for back injuries at the university because of the amount of workload that we're done nowadays, whether it be through the weight room, whether it be on the field, And it's no different than you know, having a job and the amount of load that people carry on their back day in and day out, you know, in certain occupations.

So I think, you know, the back accounts for quite a bit of injury risk and mitigating that is critical, and a lot of people just don't take that opportunity to try to avoid back injury, you know, and then once it occurs, it's kind of like that, you know, that chronic sprained ankle that keeps coming back to haunt you at the wrong time.

You know, back problems come back to hunt you at the wrong time all the time.

I want to get into how you can mitigate it or how you can prevent them, but first let's go into what goes into it, because again I can see watching in a basketball game or watching the NFL on Sunday, how someone might hurt their back.

There's also times for me personally, you pick something up the wrong way and the next thing you know, you're stuck and you can barely walk around, or it can just happen so quickly.

What is going into the average lower back injury that people are dealing with.

Well, I think a lot of it is muscular.

You know, you've got little joints, just like you at a knee joint.

You got your little joints in your back, your spinal fussets, and if you put them in the wrong position and you don't make them happy, they will cause you to go in the muscle spasm.

If you lean the wrong way to pick up something off the floor, if you run too many miles, or if you're running more downhill than uphill, if you're you know, lifting weights the wrong We see so many back injuries in the you know above twenty five adult category from weightlifting and people trying to go to the gym stay in shape that have no idea how to really property lift.

And so you've really got to you know, you've got to be careful you're in the in the uh you know, in the gym, you've got to take more time to stretch.

And in this country, I find it in three areas.

I'm gonna I'm going to categorize these back problems.

In most of them are must have skeletal back problems because people are not in shape, they have poor posture, they don't stretch enough, and they don't work their core enough.

They're abdominal muscles, their back extensors, they're obliques, they're hip abductors.

You need to have a good stylid foundation of exercises if you want to keep from having chronic back problems.

That's where you know, you've got to get in and get evaluated by physical therapists who can look at your posture, they can look at your strength, they can look at your post or your chain and then design something for you.

You know, your lower abdominal is critical.

That that muscle that holds your pelvis in the right position so you don't look like your your you know, your guts stick it out so that you know, again it's post here your length and here your strengthening and really work that that mobility.

So so again, I think you need to see somebody who can get you on the right track.

And you know you don't always need to go in and see your dock right away.

You know you can go get into a fiscal therapist who can get you into a good program and see what happens.

And plus if they evaluate you, you may have something different and they may be able to say, hey, you do need to go see you know, the orthopedic history, your family doc.

So it's one thing if you're a college athlete or parathlete and you have all of these things at your disposal.

And I think when you talk about, you know, having a chance to mitigate the risk you talk about, you mentioned the word core, and I can't help but think how many injuries come back to a week in core.

So for those that are not at the college or professional sports level, there are still ways to prevent these types of injuries.

What type of stuff are you doing with your core that someone can do at home to help prevent these types of injuries?

Right?

There are some really simple exercises you can do for your lower abdominals with you know, posterotebrit crunches, bridges, work your back extensors, work in your hip ab doctors working rotational set ups for euro leagues.

All of those really control your core.

I also liked a lot of exercises what we call quadriped for being on all four to where you're doing like something we call the bird dog and bandon bird dog to try to get good glue, try to get good paraspinal strengthening, and that supports your pelvis generally.

We you know, one muscle that people really don't focus on enough is they're hip flexers.

Because especially if you sit all day, if you're an administrative person, you're an executive, your anter, your muscle, your ilioso as hip flexer tends to be super tight and every time you stand up the walk, it's pulling your pelvis in the wrong position.

And too many people don't want to stretch, you know.

They don't want to take that time to use a foam roller, they don't want to take the time to use a stretch band.

You know, they want to get up and go run.

You know, I want to go home.

I don't want an early stretch.

You just want to throw some shoes on and go for a five mile jog.

Well, you're really doing a lot of detriment to your body just doing that.

Or I want to just don't stretch when I'm going to go play wreck basketball with you guys, or you know, old girls on Thursday nights and they don't take the time to stretch and the next thing you know, your tear your achilles tendon.

So mitigating injuries through mobility, through stretching programs, through core programs is really valuable to save your body.

As you're starting to get older, you hit peak flexibility generally between somewhere between fifteen and twenty years old.

After that, you're just getting tight.

And if you don't start stretching in those late teams, which is what we do in college.

I mean, our guys, Coach Rayfeld got them doing mobility every day before practice, every day after practice.

We're preaching stretching in the trading room before practice.

So I mean we're really dealing with trying to get the mobility in and people don't stretch enough.

If I sit at the desk all day, I'm trying to stretch my it bands, I'm trying to stretch my hip flexus probably every two hours.

And how many people take the time to really stretch every two hours, you know?

So, and that's that's a hidden art.

People just don't want to take the time to do the simple things.

They think they have to try the big thing.

You know, I'm going to go get a back manipulator.

I'm going to go get you know, dry needle, or I'm going to try to go do this.

Hey, how about stretch?

How about take care of your body?

And that's what cracks me up about the society today is everybody wants a quick fix or or everybody wants you to do it for them, and it's like, no, my job is to teach you how to control your posture, how to improve your core, how to get onto a good stretching program, take care of your body, and guess what, your body will take care of you.

Otherwise by the time you're in your forties year in some people as early as the thirties, and you know you got problems.

Let me wrap this with this.

So for those that didn't do a good enough job mitigating in it and now here you are with lower back injury and it's just debilitating on a lot of levels.

What are some things you can do to either alleviate some of that pain or get yourself back as quick as possible to normal once the back injury occurs.

What are you asking or advising folks to do well.

I'm advising folks to make sure that their attack plan or they're treatment plan is the right plan.

So You really need to get somebody to take a look at your posture, look at your muscle length, look at your strength, look at your core strength, and then design the program.

From there.

You can do some basic routine stuff.

Everybody today goes online and says, here's the quick fix the back problems.

You know, stretch your hamstrings or stretch your quads or use this machine and it takes away your back pain.

No, it's it's more than that.

It's you've got to increase your ancherior muscle length, increase your lower abdominal strength.

You've got to improve your hamstring and it band mobility, and you've got to have some good strength in your post through your chain.

American Society's posting your chain is not very strong.

And posture is one of the things that I can.

I walk through airports and Marshal thinks some kind of goofy because I look at people's posture and that one's got a bad back, that one's got a bad knee, that one's got a bad back, because you can see by the way they're compensating and they're walking that you know they've got muscles sotlations, but they won't take the time to do the exercise or the other things to, you know, to correct it and then mitigate it.

You know, I mean, you know I've got a bad you know my history of boat promms.

You know, I'm not afraid to say it.

I got a three level backfusion.

But I'm still working because I mitigate it every day with a strange program and a stretching program.

And that's how I keep up with these you us, you.

Keep up with them well, Bob man Jean.

The University of Cincinnati and novacare getting ready to head to a neutral site game this weekend for the Bearcats as they take on Clemson on Sunday.

Bob, as always, thank you for your time.

Have a great weekend, and have a great holiday next week as well.

Thank you, Tony, you too.

You guys, have a good holiday, and I'll talk to you after the holiday and have fun with the kids.

There we go.

That is Bob man Jean.

Thank you so much, Bob.

Whether you're traveling to the game, walking to your seats, partaking in postgame celebration, your body can take a beating from all the activity on game day, but in Novacare rehabilitation, they understand how important it is for fans to be there to root for their team through the power physical there.

But you don't need to let X pains or injury keep you from the game, So find a center near you at novacare dot com.

Today we're just getting started in the hour number three our weekly picks.

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