End Your Lower Back Pain Today!
Want to finally get rid of lower back pain? Your number one goal is to reduce inflammation. Take ibuprofen (if your doctor permits) and add ice to the area for 10 minutes on and 10 minutes off for a few cycles. No heat....ever! Don't add fire to fire!
You'll want to reduce the compression on the spine, too. Sitting and lifting will cause this. Whenever possible take the load off the spine and lie on your back with your knees bent on the floor (a couch may tilt the hips). Place pillows under your knees for support. Do the same while you sleep and limit the sleep on your sides.
I also encourage you to take 5 deep breathes (Breathe all the way in....all the way out) and perform a hip thrust (Stop before the point of discomfort and squeeze your glutes) and a quad squeeze (Think cat pose but with a neutral spine while drawing in your belly button for 30 seconds. Activate your abs and squeeze your glutes lightly).
Exercise:
ONLY walk or use the elliptical at Level 1 while you recover. No strength exercise until the pain is gone.
If you feel your back at any point, stop. You'll always want to stop this movement JUST before the point of weakness (ie a big hammie stretch or pull on the back).
*Always consult with your doctor before performing any exercises.
DENVER PERSONAL TRAINING STUDIO
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), Highlands (80202, 80211, 80212), and Capitol Hill (80203, 80218). Michael also offers experiences with a personal trainer in Cheesman Park (80218, 80206), Jefferson Park (80211), and Sloan's Lake (80204, 80212).
