Written by James Gorman

Back pain is an affliction that affects millions of people worldwide, often leading to a diminished quality of life. For many, conventional treatments like surgery or medication seem like the only options.

However, an innovative approach called Foundation Training has emerged as a powerful alternative. Developed by Dr. Eric Goodman, this system of movement and postural correction has helped countless individuals, including myself, overcome chronic back pain and regain their health.

As a certified Foundation Training instructor with eight years of experience, I can attest to its profound impact. My journey with Foundation Training began in 2013 after suffering a debilitating disc herniation at L4/L5, which led to constant sciatic pain and severe difficulty in walking. Discovering Foundation Training not only relieved my pain but also ignited a passion to help others through 1:1 coaching and group classes, both online and in-person.

The Origin of Foundation Training: Dr. Eric Goodman's Story

Dr. Eric Goodman, a chiropractor by training, developed Foundation Training out of necessity. In his early 20s, while still in chiropractic school, Dr. Goodman experienced severe back pain caused by multiple herniated discs. Facing the prospect of spinal fusion surgery, he sought an alternative approach to healing. Through extensive research and experimentation with various movement practices, Dr. Goodman developed a series of exercises that targeted the root cause of his pain.

These exercises, now known as Foundation Training, focus on strengthening the posterior chain muscles—the muscles that run along the back of the body, including the glutes, hamstrings, and lower back. By emphasising proper movement patterns and alignment, Foundation Training aims to correct postural imbalances and alleviate the strain on the spine. Dr. Goodman successfully avoided surgery, and his approach quickly gained attention for its effectiveness in treating and preventing back pain.

Key Principles of Foundation Training

Foundation Training is built on several core principles that distinguish it from other movement practices. These principles are designed to restore the body’s natural movement patterns and promote overall health and well-being.

1. Decompression Breathing: This foundational principle emphasises expanding the rib cage and elongating the spine through controlled breathing. Decompression Breathing helps create space between the vertebrae, reducing pressure on the discs and nerves, and improving posture.

2. Anchoring: Anchoring focuses on grounding the body and stabilising the pelvis through musical activation and correct positioning. This principle ensures that the body moves efficiently and minimises strain on the lower back.

3. Integration of Movement Chains: Foundation Training exercises are designed to activate and coordinate entire chains of muscles, particularly the posterior chain. This approach ensures that the body moves as a cohesive unit, reducing the likelihood of injury and improving overall strength and stability.

4. Postural Awareness and Correction: Foundation Training encourages awareness of one’s posture throughout daily activities. By maintaining proper alignment and movement patterns, individuals can prevent the development of chronic pain and enhance their physical performance.

Benefits of Foundation Training

The benefits of Foundation Training extend far beyond back pain relief. This system of movement offers a holistic approach to health and wellness, with numerous advantages:

1. Back Pain Relief and Prevention: Foundation Training addresses the root causes of back pain by correcting postural imbalances and strengthening the muscles that support the spine. Many individuals, including those with severe disc herniations, have found lasting relief through this method.

2. Improved Posture: By teaching the body to move and stand in proper alignment, Foundation Training helps correct poor posture, which is often a contributing factor to pain and discomfort.

3. Enhanced Athletic Performance: Foundation Training is endorsed and practiced by top athletes and celebrities who recognise its ability to improve strength, flexibility, and movement efficiency. By strengthening the posterior chain and promoting proper alignment, athletes can enhance their performance and reduce the risk of injury.

4. Increased Core Strength and Stability: The exercises in Foundation Training target the core muscles, leading to greater stability and strength throughout the body. This benefit is crucial not only for athletes but for anyone looking to improve their overall physical health.

5. Accessibility and Versatility: One of the most remarkable aspects of Foundation Training is its accessibility. The exercises can be learned and practiced by anyone, regardless of age or fitness level. Whether in a one-on-one coaching session, a group class, or through online instruction, Foundation Training is adaptable to individual needs and goals.

Foundation Training in the Los Angeles Fire Department

The effectiveness of Foundation Training has not gone unnoticed by professionals who face high physical demands in their work. The Los Angeles Fire Department (LAFD) has integrated Foundation Training into their physical training program as a key component for the prevention of back injuries. Firefighters are required to maintain peak physical condition, and the LAFD recognized that Foundation Training offers a powerful solution to the common issue of back pain and injury in this line of work.

Conclusion

Foundation Training, developed by Dr. Eric Goodman, has revolutionised the way we approach back pain and overall physical health. Its principles of decompression breathing, anchoring, integration of movement chains, postural correction, and the Natural Form approach have empowered countless individuals to overcome pain, improve their posture, and enhance their quality of life. As a certified instructor with years of experience, I have witnessed the transformative impact of this system firsthand.

Whether you are struggling with chronic back pain, looking to improve your posture, or seeking to enhance your athletic performance, Foundation Training offers a proven, accessible solution. With its growing recognition among top athletes, celebrities, and even the Los Angeles Fire Department, Foundation Training is not just a method of pain relief—it is a pathway to long-term health and well-being.