Foundation Training for Back Pain, Created by Dr Eric Goodman
In an era where sedentary lifestyles and desk-bound jobs dominate, our bodies often pay the price. From backaches to postural imbalances, many individuals find themselves grappling with chronic discomfort and reduced mobility. In response to these modern-day afflictions, Foundation Training emerges as a holistic approach to wellness, offering a pathway to alleviate pain, enhance strength, and restore balance to the body.
Written by James Gorman
History and Story of Foundation Training
Foundation Training was developed by Dr. Eric Goodman, a chiropractor and movement specialist, in collaboration with Peter Park, a renowned strength and conditioning coach. Driven by his personal struggle with chronic back pain, Goodman sought to create a method that not only relieved his own discomfort but also addressed the root causes of musculoskeletal issues prevalent in society.
Drawing inspiration from various disciplines including yoga, Pilates, and functional movement, Goodman devised a series of exercises aimed at strengthening the posterior chain—the muscles along the back of the body—and improving overall alignment. This innovative approach formed the foundation of what would become known as Foundation Training.
How It Works
At its core, Foundation Training revolves around the concept of anchoring the body’s movement and strength from its center—namely, the posterior chain. By activating and strengthening these muscles, individuals can counteract the effects of prolonged sitting, poor posture, and repetitive movements that contribute to pain and dysfunction.
The exercises in Foundation Training focus on engaging specific muscle groups while promoting decompression and elongation of the spine. Through a series of controlled movements and breathwork, participants learn to activate dormant muscles and cultivate awareness of proper alignment.
Key Principles of Foundation Training
Central to Foundation Training are several key principles that guide its practice:
Hinging: Emphasising proper hip hinge mechanics, which is fundamental for protecting the lower back and improving functional movement patterns.
Anchoring: Learning to activate the muscles of the posterior chain, particularly the glutes, hamstrings, and back extensors, to create a stable foundation for movement.
Integration: Incorporating breath work to facilitate muscle activation, deepen stretches, and enhance mind-body connection.
Progression: Gradually increasing the intensity and complexity of exercises as proficiency improves, allowing for continual growth and adaptation.
Key Benefits
The benefits of Foundation Training are:
Pain Relief: By strengthening the muscles that support the spine and improving posture, Foundation Training can alleviate chronic back pain and reduce the risk of future injuries.
Improved Posture: Through targeted exercises and mindful movement patterns, participants develop better alignment and posture, leading to increased comfort and confidence in daily activities.
Enhanced Strength and Stability: Foundation Training builds functional strength throughout the entire body, promoting stability, balance, and resilience in movement.
Increased Flexibility: The emphasis on decompression and elongation of the spine helps to release tension and improve flexibility, leading to greater freedom of movement.
Mind-Body Connection: Incorporating breathwork and mindfulness techniques fosters a deeper connection between the body and mind, promoting overall well-being and resilience.
Application of Foundation Training
Foundation Training is accessible to individuals of all ages and fitness levels, making it a versatile tool for improving health and performance. Whether you're an athlete looking to enhance your performance, a desk worker seeking relief from back pain, or simply someone interested in optimising their movement patterns, Foundation Training offers a pathway to greater strength, alignment, and vitality.
Incorporating Foundation Training into your routine can be as simple as setting aside 15 minutes each day to practice the foundational exercises. With consistent effort and attention to proper technique, you can reap the rewards of improved posture, reduced pain, and enhanced movement quality.
In conclusion, Foundation Training stands as a testament to the power of movement as medicine. By prioritising strength, alignment, and mindful movement, individuals can reclaim control over their physical well-being and embark on a journey towards greater vitality and resilience.
Try Foundation Training FREE
Try Foundation Training with Natural Form. Join one of our upcoming online or in-person workshops by registering for more info here https://www.naturalform.world/back-health-workshop or learn more about our six-week Foundation Training back health private coaching program here https://www.naturalform.world/back-health-private-coaching
Here a few high profile advocates of Foundation Training:
“The human body is designed to thrive against gravity – else we tend to age rapidly and get injured. Foundation Training is the answer to my many years of research on the negative effects of sitting. It is a ticket to discover a more vibrant health life – no matter your age.” - Dr. Joan Vernikos, Former NASA Director of Life Sciences & Author of Sitting Kills, Moving Heals
“I thought my lower back would be my Achilles’ heel forever. Foundation Training took that thought out of the equation. I feel strong and flexible, and my posture is better than it has ever been. This stuff is just plain good for you.” - Matthew McConaughey, Actor
“My back likes to let me know when it's pissed at me. When it does, life can become a bit more challenging. Foundation exercises have been a great addition to my exercise routine. I really notice a change in how I move. My back doesn't just feel better, it feels strong. That is a big deal. These exercises let you move with some real confidence. Everybody with a bad back should do these exercises.” - Jeff Bridges Actor
“Practicing Foundation Training for the past 4 years has been one of the most critical decisions of my surfing career. I had recurring lower back problems when I was a bit younger, but since starting Foundation Training I have felt constant improvement with little to no pain whatsoever. My flexibility and stability are both the best they have ever been. As my career is growing and I am now surfing on the World Tour, I can easily tell you that Foundation Training is a huge part of my success as a surfer. It helps me continue to become the best athlete I can be.” - Lakey Peterson Women’s World Champion Surfer