S4 Ep3: How to Handle your Back Pain

🎙️ In This Episode:

We dive into Mikey’s recent experience with back pain that seemed to come out of nowhere. He shares his current approach to managing the pain and symptoms, along with some common thoughts and frustrations people face when dealing with pain in general.

Bruno breaks down his typical approach to treating back pain and offers practical, easy-to-use tips that you can try to help manage or even solve your own discomfort.

If you’ve ever dealt with back pain or want to better understand how to approach it, this episode is for you!

#BackPainRelief #InjuryRecovery #PainManagement #WellnessJourney #AthleticTraining #GoFixYourself

Find us on the Following!
Instagram: @gfy.podcast
Spotify: https://open.spotify.com/show/2B84NqR6XqtXWKFB0M21lA?si=00506e8ff1b34b95
Website: https://thegfypodcast.buzzsprout.com
Youtube: https://www.youtube.com/playlist?list=PLh8om-fms2WkX-QQbRo2ieeh4Ruv_ZG9t

Available on all podcast streaming sites!

If you have general questions about pain you're experiencing send us a DM on instagram or email at wellinformed24@gmail.com

Michael Stant has also launched a weekly blog, Well-Informed. If interested in following. You can subscribe to the following link: https://wellinformed24.substack.com/?r=5o7rl0&utm_campaign=pub-share-checklist

Transcript

00:00:00

 
Michael Stant: And we are live. And I don't have to do the intro anymore. It's getting weird. It's getting weird not having to do the intro anymore. Um,
Michael Bruno: AI is taking over.
Michael Stant: it did not take over. I just go record it afterwards. Um,
Michael Bruno: What do you mean? You've recorded it multiple times.
Michael Stant: no. I after we record here, I go and review the episode and
Michael Bruno: I
Michael Stant: then
Michael Bruno: know.
Michael Stant: record
Michael Bruno: You
Michael Stant: the
Michael Bruno: don't got
Michael Stant: intro.
Michael Bruno: to man. You don't got to mansplain me. I
Michael Stant: That's
Michael Bruno: know
Michael Stant: not
Michael Bruno: how
Michael Stant: That's
Michael Bruno: recording
Michael Stant: not mansplaining.
Michael Bruno: is.
Michael Stant: That's me just telling you what I do.
Michael Bruno: Oh man. Do you know how uh like like uh gaslighting like you're familiar with that?
Michael Stant: Yes. And I got a story about gaslighting for you once you once
 
 

00:00:44

 
Michael Bruno: Oh.
Michael Stant: you go.
Michael Bruno: Um there's like basically my brother's like entire friend group. like they that's the only way that they communicate and it like after hanging out with them for a whole weekend it like throws you for a loop like it it feels like normal. So you just start doing it with like like my fiance, my friend, like my friends, my family and I'm like oh wait this is not normal.
Michael Stant: and I still can't fully explain gaslighting, but I can definitely kind of talk about it here because I think it's what it was. I was talking with someone and talking with patient and they're like, "I'm having pain in my right knee." No, my left knee. I was like, "Okay, well, we'll figure it out which knee it is." So, it gets up on the table, points to her right knee. And she goes, "Yeah, yeah, it's my left knee." Pointing to her right knee. I go, "That's your right knee." She looks at me was like, and goes, "Yeah, all right."
 
 

00:01:46

 
Michael Stant: And I I was like, "Hold on. I know my rights and lefts. You are not going to get get me on this whatsoever."
Michael Bruno: Oh man, that is the definition of gaslighting.
Michael Stant: Is that right? Yeah, that's what I thought. That That's definitely a definition of it.
Michael Bruno: Let's ask chat GPT.
Michael Stant: Oh man.
Michael Bruno: Well, let's turn this into an AI episode.
Michael Stant: AI and I mean, honestly, that could be an episode. We're not going to dive into that. But
Michael Bruno: Dude, it's crazy.
Michael Stant: my my opinion is if you're not using AI within your I'm not going to say daily life in your weekly life yet, you're behind
Michael Bruno: Dude, I have it on my schedule to talk with chat GPT every day. Uh, gaslighting is when someone messes with your mind to make you question reality so that they can control or deflect responsibility. They deny things they know happened, like, "Oh, that never happened. That's my brother to a tea. Uh
 
 

00:02:39

 
Michael Stant: I
Michael Bruno: they twist or shift blame. They make you feel confused or going crazy. And over time you second yourself. Second guess yourself. Well yeah it's deceptive.
Michael Stant: I
Michael Bruno: With great power comes great responsibility I
Michael Stant: feel like
Michael Bruno: guess.
Michael Stant: it's like when you get a group of people like in on like something of like, hey, we're going to keep telling this guy that like this happened to someone. Um, and like all everyone else is in on it except for the one person, right? That's like how how you would do it.
Michael Bruno: Do you think our friends listen to this? Because I
Michael Stant: No,
Michael Bruno: know exactly what you're talking about.
Michael Stant: I'm going to I'm going to move on. I'm going to move on and talk about something more important. My back.
Michael Bruno: Uh oh.
Michael Stant: Yeah. I don't think people realize me and you still get pains and aches and
Michael Bruno: Contrary
Michael Stant: injuries.
Michael Bruno: to popular belief, Mikey's not invincible.
 
 

00:03:28

 
Michael Stant: I am not invincible. It's really sad. Um but yeah, just for whatever reason this weekend I did a long run. It went great. had some, you know, threshold running with it and for whatever reason woke up Monday just back pain and I can tell you, you know, it's kind of it's honestly more with sitting and standing when I'm moving. It's pretty much fine. Like I I can pretty much kind of ignore it and whatnot, but you know, I figured it'll go away next couple days. It's it's a whatever. I'll be honest. Haven't schedule this week's a little bit rough. Didn't get to lift until yesterday. um maybe played a part in it. But last night it was it sucked. It was like for whatever reason super painful. I was I was at work. I did worked elsewhere 5:00 a.m. and then went to the went to the other job. So just, you know, lots of sitting and standing, not much moving around.
 
 

00:04:25

 
Michael Stant: So I just got stuck in bad positions. And last night I was like, "Oh man, this thing is strugg like I am struggling with it right now." Um, but yeah, I mean right now it actually kind of feels decent, but it
Michael Bruno: He's
Michael Stant: was
Michael Bruno: sitting
Michael Stant: all mainly
Michael Bruno: there standing.
Michael Stant: I'm sitting I'm actually sitting right now.
Michael Bruno: Yeah.
Michael Stant: Um, I'm actually sitting with one leg up like right one leg up bent like I
Michael Bruno: Mhm.
Michael Stant: don't know if that's helping. Um, but yeah,
Michael Bruno: Um,
Michael Stant: most my pain so this when I started getting concerned because most of my pain was psis on both sides. So I was like ah it's SI joint, right? If anyone's listening, they probably understand that the dimples in your back, that's kind of where the pain was. So, I wasn't as concerned. But like last night, it was going anywhere. It was like going into like my tailbone for whatever reason. And I was like, "This is super super weird."
 
 

00:05:16

 
Michael Stant: So, luckily, when I have a wife who's a PT, I was like, "All right, you're going to do some things on me right now." Um, and what we actually kind of found out, you know, she tried telling me my uh I was rotated one way or the other, and I was like, "Don't don't waste your time. Don't tell me that I'm rotated. I know I'm not." Um, if we want to get in if you want to get into that.
Michael Bruno: Courtney, please help me. But everything you say, I'm going to tell you you're wrong.
Michael Stant: Yes.
Michael Bruno: You
Michael Stant: Essentially,
Michael Bruno: You sound
Michael Stant: I
Michael Bruno: like
Michael Stant: did.
Michael Bruno: my fiance, except for the difference is she's not a PT.
Michael Stant: But so while we were doing it, so she did like, you know, the muscle energy technique, the like the glute bridge thing, squeeze in, squeeze out. I like could not fire my adductors whatsoever. Like couldn't do that. Now, based on that limited information that I just told you, how do I fix my back?
 
 

00:06:09

 
Michael Bruno: Oh, like a little case study.
Michael Stant: Yeah.
Michael Bruno: I like it. Um, a couple different things that you said during that. Um, the the sitting or standing thing is actually a game that my cousin plays. He'll just like rand. So like if you and me were on one side of the phone like we were hanging out in person and it's like oh let's call Pat and like you guess he's sitting I guess he's standing.
Michael Stant: Oh,
Michael Bruno: He
Michael Stant: okay.
Michael Bruno: Pat picks up the phone and I'm like hey are you sitting or are you standing? He's like sitting. He's like nah. And it's like this it's like it's sounds so dumb but it's actually a really fun game
Michael Stant: Yeah.
Michael Bruno: and it keeps you on your toes. But for you, um, everything that you were going through, like the even the small little adjustments that you made sitting down, there's no part of me that, okay, first of all, let's start from the top. The first thing we always have to do when pain comes on and it's relatively sudden and it's confusing, right?
 
 

00:07:10

 
Michael Bruno: It's not like an obvious like what caused it. First, we have to rule out the scary stuff. So, with your lovely fiance, did you guys rule out all the scary stuff?
Michael Stant: Yeah, I'm not worried about any of that. She was pushing down and everything. I wasn't
Michael Bruno: I
Michael Stant: too
Michael Bruno: was going to say, so how'd you do that? How'd you rule out the scary stuff?
Michael Stant: There's a lot of palpation just like, "Hey, any pain down, any sharp pains?" And like I wouldn't call this a sharp pain either. Uh it's like dull, achy, sometimes a burning across, but like that I don't know why. I've actually never had that feeling before. Uh
Michael Bruno: Yeah.
Michael Stant: so that was strange, but
Michael Bruno: So, so some things that I look out for.
Michael Stant: Oh, no radiating pain. It's all It's all centralized.
Michael Bruno: Yep. So, for uh the English speakers out there, the and the people without medical degrees, what we're talking about is if it is a sharp sharp stabbing, shooting, burning type pain.
 
 

00:08:08

 
Michael Bruno: think those are more serious symptoms where um you have to be more alert and aware of what's going on and what's causing your pain and potentially look for help a lot faster from a professional. If it's dull, achy, not very intense, it's very equal both sided like similar to like you overdid it in a workout like muscle sore, usually that's on the safer side of the spectrum. So being able to clearly differentiate what is usually like safe to experiment with or like oh boy hang on we have to like actually go seek some seek some help here. So that's the first line in the sand that you have to draw. So for you, it sounds like you drew the line where it's like, hey, like this is safe to like experiment out and and work through, right?
Michael Stant: Yeah. Yeah, that's what I went with. And me too, like, well, I'm going to try to figure out on my own first, unless I get to a like, right, I don't feel crippled like I'm still moving around doing all my things.
 
 

00:09:10

 
Michael Stant: It's just sitting and standing. I I just get into super uncomfortable spaces.
Michael Bruno: And it was pretty even both sides or it was
Michael Stant: It it
Michael Bruno: one?
Michael Stant: go it goes back and forth like sometimes it's mainly like today it was mainly my left side that I was feeling it.
Michael Bruno: Okay. And what have you tried so far?
Michael Stant: I have done a lot of I did I actually did do a little little soft tissue work like I went got while I was at work massage gun like recctor spine a my glutes so my low back my glutes um I did some glute work a lot of like single leg glute bridges um what else did I do I was actually doing stepups like because I've I've noticed that like hip extension really helps me. I did some rotational like thoracic spine rotational work too. This is also just like I was working on some running stuff as well. So that's where I why I started doing some additional rotational things and just found
 
 

00:10:07

 
Michael Bruno: Yeah.
Michael Stant: just kind of realized like oh I'm kind of like limited right now
Michael Bruno: Yeah.
Michael Stant: and all this. So I started focusing on on that.
Michael Bruno: So, this is a very good thought process. Like, you've been in this world so long that it just feels like ABCs to you. But but to break it down from someone who might not have like been through as many reps as you, like the first thing that that you did, was it like exercises or was it soft tissue like where you're like massaging it
Michael Stant: So,
Michael Bruno: out?
Michael Stant: I hate massaging it out first. I went exercises first because I hate like the actual feeling of massage. That might sound weird to people, but like I hate working on specific soft tissues as
Michael Bruno: Yeah.
Michael Stant: like a feeling thing. Um, generally I would actually like write I would generally on someone else be like, "All right, how about we try to get you some more range of motion first if they have limited range of motion?"
 
 

00:11:01

 
Michael Stant: Right? So like for me, what I was actually I didn't talk about this, what I was noticing Monday and Tuesday, like I couldn't reach I couldn't get to my toes. It
Michael Bruno: Okay.
Michael Stant: wasn't it wasn't painful,
Michael Bruno: One
Michael Stant: but
Michael Bruno: step at a time. Mikey, time out.
Michael Stant: sorry,
Michael Bruno: How did you determine that you had a limited range of motion?
Michael Stant: I couldn't reach for my toes
Michael Bruno: And
Michael Stant: initially.
Michael Bruno: you nor and you normally can.
Michael Stant: Yes.
Michael Bruno: Okay. Then what' you do?
Michael Stant: Then
Michael Bruno: Uh
Michael Stant: I actually
Michael Bruno: what range of motion do you think was missing there?
Michael Stant: I actually so I thought it was going to be my lumbar my lumbar spine. So like I went did like cat cows first and then like I also actually did some hip flexor stretching as well because I
Michael Bruno: Why?
Michael Stant: felt like
Michael Bruno: Why
Michael Stant: because my lumbar because your hip flexor attaches to your lumbar spine to your low back so it wasn't allowing my spine to go into flexion.
 
 

00:11:53

 
Michael Bruno: like curling your spine
Michael Stant: Curly.
Michael Bruno: like
Michael Stant: I couldn't
Michael Bruno: like
Michael Stant: curve
Michael Bruno: slouching?
Michael Stant: I couldn't curve my spine. And to be honest, I'm still because I had Courtney take a look at it last night. I'm still struggling with that a little bit.
Michael Bruno: So that brings up a good point. A lot of So you're in a very acute sense, meaning
Michael Stant: Mhm.
Michael Bruno: like it just came on and it came on strong. A lot of the times where I see people get stuck the most, especially with back pain, is that their body is doing that. It's in that protective phase. It's like the low back muscles are tight and have you more extended and don't let the low back flex, but people have been living in that environment on a much lower level for months at a time. So, they think it's normal and they think that's what's going to get them from or they don't know that that's not a normal thing,
Michael Stant: Yeah.
 
 

00:12:45

 
Michael Bruno: right? So, when we show them a picture and their back's flat as a board when they're trying to touch their toes, I'm like, "That should be bending."
Michael Stant: Yep.
Michael Bruno: Like, "Oh, really? I had no idea." So, when we teach them how to actually bend through the spine, like stuff we're probably about to talk through now, then the whole world opens up. But for you, the the window I usually give for acute stuff is is two weeks usually
Michael Stant: Mhm.
Michael Bruno: where it's like, hey, if something really weird comes on, you don't know why. It's stuff that you can work through. If it's still a serious problem in two weeks, then that's when we have to really buckle down and put you on a rehab plan. likely if like in your case it's especially when it's more acute everything's kind of jumbled and fuzzy it's like everything hurts
Michael Stant: Mhm.
Michael Bruno: whatever I've boiled it down to good and bad right so if it feels good doesn't you don't have to be specific at first if it feels good to do something you should do that if something feels bad you shouldn't do that like that's as simple as I keep it with people in the acute phase how do you feel about that.
 
 

00:13:53

 
Michael Stant: Yeah, I mean I'm cool with that. I will say like just from a mentality standpoint because I keep getting stuck on like the sitting and standing. It is like a hard mentality to get out of like I'm having pain and it's initial thought for even for me it's still like I should rest. Like maybe I just overdid it on my run this weekend. I don't know. Maybe maybe that's what did it. But then I have to like get over that too because I'm like well just sitting for long periods of time is bother like just trying to find a comfortable position to sit in does not help. So then I'm like I need to move more instead.
Michael Bruno: Okay. Well, well, wow. You s You're so smart and you sound like one of
Michael Stant: That's
Michael Bruno: my patients.
Michael Stant: Yeah.
Michael Bruno: It's
Michael Stant: No,
Michael Bruno: crazy.
Michael Stant: that's that's what
Michael Bruno: Everyone's
Michael Stant: I'm saying.
Michael Bruno: human.
Michael Stant: Like I
Michael Bruno: It doesn't
 
 

00:14:36

 
Michael Stant: revert back to it.
Michael Bruno: Yeah, because that's like your uh that's your animal brain. It's like safety.
Michael Stant: Mhm.
Michael Bruno: Um but you even said it. We were like, "Hey, I think I need to rest." Rest does some put this on a t-shirt with my face like going rest does not mean do nothing.
Michael Stant: Mhm.
Michael Bruno: Everyone thinks rest means to just like lay on the couch like a potato. It does not. You going for a walk, rolling on a foam roller, like all those things can be considered rest. I think rest is spending time in feel in positions that feel good is the best way to boil it down because if you're like if so if you're like laying it's like oh I I've heard this all the times like oh I can't get comfortable I can't get comfortable um it's like hey you find a position that's like not so bad you're like I have to stay here for six hours right and then as soon as you move everything else is worse
 
 

00:15:38

 
Michael Stant: Yeah.
Michael Bruno: So, like that's not what you're saying, is it?
Michael Stant: No, no, I wouldn't say that. Now, I will say last night I I decided just like I felt like whatever it was, I just felt like stuck in extension in like lumbar extension last night. It was probably part of the issue. So when I went to bed, I actually put a pillow underneath my my belly and like lay down on my stomach to go to sleep.
Michael Bruno: Mhm.
Michael Stant: And that really that helped alleviate the symptoms.
Michael Bruno: Mhm.
Michael Stant: So like I was like, "Well, this is going to help me be able to actually get to sleep." So
Michael Bruno: Yeah.
Michael Stant: I was happy about that.
Michael Bruno: Rec. So like you were able to recognize like what So like we're talk I I feel like when I say shapes, people are like this is not geometry, but like your spine makes shapes, your feet make shapes. Like every part of your body makes shapes based on joint position and like moving.
 
 

00:16:27

 
Michael Bruno: So your spine was making a certain shape. You recognize like, ow, this is bad. Then you use the pillow to essentially push your spine into a shape that felt good and that alleviated your symptoms. Right.
Michael Stant: Yep. Yeah.
Michael Bruno: Not a ton of science to that.
Michael Stant: Now, sometimes it's sometimes
Michael Bruno: Yeah.
Michael Stant: it's very simple.
Michael Bruno: Right. So that's so like the go fix yourself mentality. Right.
Michael Stant: Yeah.
Michael Bruno: There's if as long as you know and that's why like when I work with clients it's it's yes we are doing things to reduce the risk of injury but there's no injury prevention.
Michael Stant: No.
Michael Bruno: So knowing that if and when things happen, you have the knowledge, the skill set, and the capabilities to think through what you just did. So, so that like, hey, like this random tweak pops up and it's like not, oh, I need to go run to the chiropractor and get my back cracked. The first thought is like, okay, extension hurts, flexion feels good.
 
 

00:17:26

 
Michael Bruno: Let me do some flexion exercises and flexion whatever. And you know what I mean?
Michael Stant: Yeah.
Michael Bruno: like being able to self diagnose and treat that in a situation like yours, like do you think you needed to go to eight years of school to do what you did,
Michael Stant: No.
Michael Bruno: right?
Michael Stant: And like to be honest, even like some of my initial stuff I did like I could have read a book like like gotten like the supple leopard book and
Michael Bruno: Ash
Michael Stant: like
Michael Bruno: chat GPT.
Michael Stant: yeah
Michael Bruno: Hey,
Michael Stant: actually probably um and like I could have at least triled some of that stuff first based on like what I was feeling. Now like is is someone going to figure out that like oh it's like lumbar flexion that's bothering me? They're going to figure out oh my thoracic spine's also a little limited. my hip external rotation's limited and like be able to determine that. No, but like if you can do a full body movement and feel, hey, I feel tightness in this area, that's like a very simple way to maybe start trying to work on it.
 
 

00:18:22

 
Michael Bruno: Yeah, pain's a really good indicator of what your body doesn't want to do. So, the more positions or shapes that you can find that not even feel good, but that just like don't suck and rotate through those things, you'll feel a lot better a lot
Michael Stant: Yeah.
Michael Bruno: faster.
Michael Stant: And I'll say this too. Now, my mind didn't go here, but like this is what I think about too. It's like because I'm probably after we get off, I'm going to lift. I'm going to do like a full lift. And the reason why is like when I squat down, like I'm not really having pain with squatting down. But like I think what a lot of people will think of, they'll go, "Oh, I'm having back pain. I'm going to stop squatting." like that could they they begin to like I I am fearful to move because that might cause me more pain as well.
Michael Bruno: Right. So, yes, I hear you. In a very acute setting, right? If you if you're So, this is what I always talk about like why why I say movement prep instead of a warm-up.
 
 

00:19:20

 
Michael Stant: Mhm.
Michael Bruno: So for someone like in that example, if you go to squat body weight squat or like holding like a 10 pound dumbbell and that's excruciatingly painful on your back, why would you try to like barbell
Michael Stant: Yeah.
Michael Bruno: back squat?
Michael Stant: Yeah.
Michael Bruno: That doesn't make any sense. But the movement prep might help you prepare for that movement and then getting into actual weight training in a way that feels good and you're still able to push yourself will be more beneficial for you. But just squatting for the sake of squatting and pushing through pain is stupid.
Michael Stant: Yeah. And like even then like I this work I don't know if I'll front squat I might goblet squat instead. So it's just like
Michael Bruno: Love
Michael Stant: a lesser
Michael Bruno: it.
Michael Stant: int lesser
Michael Bruno: Love
Michael Stant: intensity.
Michael Bruno: it.
Michael Stant: I'll probably you know do some like RF instead and like maybe some single leg like it's probably going to be a very like single leg light workout but just enough so that I can feel like I'm getting at least the muscles worked that I want to work.
 
 

00:20:16

 
Michael Bruno: Dude, the hardest the most sore my legs have ever been from a squat workout. It was a 70 lb dumbbell and I did heels elevated goblet squats for volume.
Michael Stant: Yeah. Well,
Michael Bruno: I've
Michael Stant: that that'll do it.
Michael Bruno: Yeah, I've back squatted so much more weight than that. Didn't feel not even like remotely close
Michael Stant: I'll I'll be
Michael Bruno: there. There
Michael Stant: I
Michael Bruno: is no diff. There's huge difference.
Michael Stant: I haven't back squat in so long. And part of it's just like I don't think I could ever truly get in a right position is one to like make it work for me. And then two, it's like every time I did it, it actually just felt like my back got a workout, nothing else.
Michael Bruno: Yeah. And that's the whole thing is like knowing what works for you. So I have this conversation a lot where back squatting is a good example. It's are you training to like PR your barbell back squat?
 
 

00:21:07

 
Michael Bruno: Is that important to you? If the answer is yes, then we have to go down that rabbit hole and figure that out. But if the answer is no, you're just working out. There are a million other options that are probably more efficient than barbell back squatting for you to get general fitness workout goals.
Michael Stant: Yeah. And I would say too, it's like, and this is another part of it. So, you start having these pains. What's really hard, and it's something I've gotten way better at, is just like taking a step back from like the weight that you're at and like working on actual lifting form. Like cuz I think that's where some people start lifting so heavy. They have the pains and but they don't want to like actually take a step back and like the weight that they're at. Um,
Michael Bruno: Oh yeah, dude. I see. And you know what else? You know what else grinds my gears? throwing it back is the people who feel obligated to redline their workouts like six days a week where they're just like pushing it as hard as humanly possible and not giving themselves the ability to recover.
 
 

00:22:10

 
Michael Bruno: So they're getting if like here's the line where like progress is made
Michael Stant: Mhm.
Michael Bruno: instead of having a really hard workout where you like make progress then you recover adequately to hit that spike again and like run actually undulate through that and make that wave. People are just like, if here's the line, people are just six days a week like hitting subpar workouts behind that line. On average, they're higher, but from actual gains perspective, they're just like wasting their time.
Michael Stant: Yeah.
Michael Bruno: It's like, and people are aware of it, too. They're like, ah, like a good workout shouldn't leave you absolutely dead for the rest of the day.
Michael Stant: No. No, it shouldn't.
Michael Bruno: Especially if you're like push yourself every once in a while, sure. But if you're doing that 6 days a week, it's miserable way to live.
Michael Stant: I mean, I I would not to I would compare it to running where like right it's like 20% of your workouts or 20% of your miles are high intensity miles. When it comes to the resistance training aspect, you could do the same thing where only like right like a common thing people will do is hey my Monday Tuesday workouts are like legitimate heavy got after it but then like say you lift Thursday Friday those ones are lighter and not as intense.
 
 

00:23:21

 
Michael Bruno: 100%. What is it? Go you got to go slow to go fast. That mindset
Michael Stant: Yeah,
Michael Bruno: works with a lot of different things.
Michael Stant: it does.
Michael Bruno: Um running being my most recent discovery of how true that is.
Michael Stant: Yeah. Isn't that fun? It's like he he just wouldn't think it would work. He's like, "All right, so I'm going to train slow a lot, train fast only occasionally, but then I somehow run my race much faster than I thought I would based
Michael Bruno: Oh
Michael Stant: on
Michael Bruno: yeah,
Michael Stant: training.
Michael Bruno: my my track workout yesterday, I felt like I was flying.
Michael Stant: Yeah,
Michael Bruno: It was great. And I'd slacked off for, you know, close to
Michael Stant: a
Michael Bruno: a
Michael Stant: weekend.
Michael Bruno: week.
Michael Stant: Ah, fine. We got plenty of time.
Michael Bruno: Yeah,
Michael Stant: Although,
Michael Bruno: exactly.
Michael Stant: yeah, I won't get I mean, I just like giving you a hard time. It's a lot of fun.
 
 

00:24:10

 
Michael Stant: I like giving all the people a hard time.
Michael Bruno: You're built to be a coach. That's literally your MMO.
Michael Stant: Yep. Yeah. Miss Maybe I miss my wife, Colin.
Michael Bruno: Yeah. So, so like if I think we went through a really effective protocol. So, let's boil let's boil it down,
Michael Stant: Yeah.
Michael Bruno: right? Ow. Right is like the inception. Something hurts. Then what's step one?
Michael Stant: Evaluate it.
Michael Bruno: Yeah.
Michael Stant: Figure out figure out why it hurts.
Michael Bruno: Yeah. Figure figure out Yeah. Figure out why it hurts and then what?
Michael Stant: well, that I'm treating, but like figure out what movements help help the pain. Figure out what positions help me.
Michael Bruno: Yeah. So figure out what feels it's like literally like it gets hurt. figure out what feels good or sorry, figure out what feels bad and figure out what feels good and do more of the good than the bad.
Michael Stant: So, I think that's
 
 

00:25:10

 
Michael Bruno: It
Michael Stant: a simple way to put it, right?
Michael Bruno: it literally can be
Michael Stant: Yeah.
Michael Bruno: that simple. And now if that and like that two week window, right? If that if you're not back to 90 plus% in that twoe window, you're basically at 100. If you're not near that, then something else is seriously wrong.
Michael Stant: Yeah.
Michael Bruno: And that's where like working with a professional comes into play. So, like all the information is out there. Chat, GPT, YouTube, like there's a ton of really smart people putting out really high quality stuff on there. It's not about the information. It's about the implementation. So, for like acute pain, it's like, hey, I want to feel find stuff that feels good and do less of the stuff that feels bad. In a very narrow window, we can get away with that, right? But over time when people have like nagging pain and injury, it's like they don't really know which way is up and like that's when it gets really hard to implement could be the right exercise at the wrong time, the right exercise in the wrong dosage.
 
 

00:26:08

 
Michael Bruno: There's so many little things that can create such a huge impact in how you feel that it's the the quote the quotes I'm going to it's hang on hang on. If everyone if it was an information problem, everyone would be a millionaire with the six-pack.
Michael Stant: Yeah. Yeah. because
Michael Bruno: No.
Michael Stant: like I we know it, everything's out there, but like there there's definitely like a nuance to all of it too that the everyday person nor chat GBT can figure out.
Michael Bruno: Right.
Michael Stant: Um,
Michael Bruno: And your back pain's not my back pain. So,
Michael Stant: no.
Michael Bruno: so me telling you like, "Oh, do press ups cuz that worked for me might might make you worse."
Michael Stant: Yeah.
Michael Bruno: You know what I mean? So, you have to figure out what feels good, what feels bad and and literally literally go from there. And then if you get stuck, then you ask for help.
Michael Stant: I
Michael Bruno: And
Michael Stant: forgot to I forgot to include one thing about
 
 

00:27:09

 
Michael Bruno: oh
Michael Stant: all
Michael Bruno: boy.
Michael Stant: of this. Uh Saturday night after I did my long run for the weekend, I had an espresso martini and I did not sleep. So that could have easily uh
Michael Bruno: Espresso
Michael Stant: that could have triggered
Michael Bruno: mart espresso
Michael Stant: it.
Michael Bruno: martinis are not how you go fix yourself.
Michael Stant: No, do not. Bad idea. Health, wealth, and happiness knows that's what the beans mean.
Michael Bruno: Oh man, for my wedding the we're getting married at um I mean you I know you know this but for
Michael Stant: Yeah.
Michael Bruno: everyone listening we're getting married at a very popular bar down here at the Jersey Shore and the most popular drink at said bar is part Red Bull and
Michael Stant: Oh god, I'm
Michael Bruno: and
Michael Stant: not having it.
Michael Bruno: well Erica wants to make it like the signature drink of the night and I was like
Michael Stant: Did they tell
Michael Bruno: okay
Michael Stant: you no?
Michael Bruno: no I was like I told her no I was like I get it but if you're having people drinking these and they they taste like pineapple juice.
 
 

00:28:04

 
Michael Bruno: They're delicious. But like 50year-old like or whoever like drinking three or four of them thinking they're just like a nice little cocktail and then having you know 8 100 milligrams of caffeine running through their veins. Dancer is going to be bumping
Michael Stant: Well,
Michael Bruno: but
Michael Stant: there's a
Michael Bruno: no one's sleeping.
Michael Stant: You can do a caffeine-free Red Bull, right?
Michael Bruno: That's so lame. It's like decaf coffee or sugarfree
Michael Stant: Well,
Michael Bruno: jello.
Michael Stant: news to you. My my wedding, the espresso martinis were uh decaf.
Michael Bruno: You are
Michael Stant: Fold
Michael Bruno: a
Michael Stant: everyone.
Michael Bruno: Yeah, he fooled everyone.
Michael Stant: We
Michael Bruno: I
Michael Stant: weren't
Michael Bruno: don't
Michael Stant: like the the venue didn't let us have actual espresso martinis.
Michael Bruno: Were they like the pre-made like they pre-made them
Michael Stant: Yeah.
Michael Bruno: or something?
Michael Stant: Yeah. There were pre-made things. They're like, "Yeah, we can't give you like a legitimate one.
Michael Bruno: I can't remember if I had an espresso martini at yours, but I digress.
 
 

00:28:55

 
Michael Bruno: Everybody go get good sleep, good nutrition, work out. If it feels bad, don't do it. If it feels good, do it. And then if you're stuck and you need help, ask for it. Go
Michael Stant: Go
Michael Bruno: fix
Michael Stant: fix yourself.
Michael Bruno: yourself. Nice. All right.