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Book Summary: Foundation – Redefine Your Core, Conquer Back Pain – By Dr Eric Goodman and Peter Park

Exercise is important if you want to be active and competitive in this world. I love boxing and grappling as well as bodyweight exercises. Nothing will take your back from world class elite training to sucking your thumb like a 5 year old quite like having your back. I do this once a year and my chiropractor suggested I read Foundation.

Why is this important to me?

Everyone I know gives up, whether they’re a world-class athlete or 100 pounds overweight. Back weakness afflicts most people. When I was younger, I always had back pain and neck pain. My neck causes headaches and the doctor says it’s a degenerated disc. Interestingly, I eliminated my neck pain with the back bridge exercises introduced to me in wrestling and reinforced in Matt Fury’s Combat Conditioning program.

Improper movements and movements that occur from the lower back instead of the hips and legs are the root cause of lower back problems. The Foundation addresses these issues and discusses ways to eliminate them.

Foundation is a great book to get to the root cause of back pain. These recommendations come from professional athletes as well as patients who have had back surgery. Let’s discuss the what, why and how to get rid of back pain.

1. What is the reason? Since back pain happens to anyone, including a 19-year-old professional athlete or a 70-year-old grandmother, it makes sense to study it. Back pain is related to inappropriate exercise. Eric and Peter developed the foundational workout to shift the focus from the abs and front of the body to the back and posterior chain. The reason backs, hips and knees ache so much is because we load our bodies incorrectly.

2. Why is this important? The answer is obvious, but everyone seems to have a different answer on how to fix it. If you go to the doctor, they will tell you to apply ice and take medicine. A chiropractor will tone you, which works most of the time if they’re good, and a message therapist will work the muscles to relax you. All of these methods can eliminate the symptoms, but not the root cause of the problem. If you don’t change your exercise patterns, the injury will worsen and the low-grade inflammation will persist.

3. How does it work? Base training is a set of exercises that build the back and posterior chain. I was super excited about it because my hips, legs and lower back were so tight. When it’s warm, I can almost do the splits, but my hips are locked like they’re fused together. For every exercise you do for the front of your body, you should do four for the back. This is true because evaluating this program for me shows me building too much up front and not enough behind. Foundation trains you to use your strongest muscles correctly, creating flexibility in the most important parts of your body.

Foundation is a great book and I highly recommend reading it. I have been doing the exercises for a week and I can already feel the difference. My back is getting stronger and stronger. One thing the book emphasizes is using a foam roller to relax your legs and butt. I have to admit, I’m not keen on spending $40 on a piece of Styrofoam, but it’s more than I thought possible. Here’s an analogy – if you have a rubber band, then it will stretch to its limit, if you tie a knot in the rubber band and try to stretch it, then maybe only 20% of the elasticity will work. I can tell you that when you first start using rollers, it hurts like hell, but it goes really fast. To see how good these exercises are, go to YouTube “Foundation” and watch one of Eric and Pete’s free 12-minute videos. You will see the result.

I hope you found this short summary useful. The key to any new idea is to incorporate it into your routine until it becomes a habit. Habits form in as little as 21 days. One thing you can learn from this book is to get rid of your back pain. Basic will be my go-to option going forward because I know it works. I backed off and now it’s better and stronger thanks to these routines.

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