my teammates we got done playing 10 pickup games we did conditioning then we lifted and my back was fine and they were like Mike how is your back okay you got to show me what you're on you got to show me your protocol I'm like okay like I'll show you what I do it's going to be different than what you think but it's the truth of why I've been able to have three back surgeries and feel fine in my back it's the journal speak which I was religiously doing I was in my room typing writing away trying to explore everything that I really think not the things that people tell you to think I started writing about how I really feel and you really try to dig deep you will come to some realizations about yourself that you never even knew were in there every single day my back got a little bit better I've never had a back spasm to that extent I haven't had it since