📚 Resources:

📖 https://backinshapeprogram.com/2024/07/should-you-exercise-with-low-back-pain/

In today’s podcast, we’ll explore the crucial role exercises play in your recovery from a lower back injury. Let’s dive in and understand how you should approach this once and for all! 🏋️‍♂️✨

Let Your Back Heal Properly 🛌🔄

When you have an injury, the affected area is weaker and less stable. Just like you’d limit the use of a sprained ankle or broken leg, you need to give your injured lower back the chance to heal. For example, if you have a herniated disc at L5/S1 causing sciatica, allowing it to begin the healing process is essential.

Two Phases of Healing Lower Back Pain 🩹🔧

This phase involves stabilizing the area quickly, like forming a scab. Your body starts this process immediately after the injury or flare-up.

This is where the injured tissue gradually strengthens and reintegrates. For example, the layers of the annulus fibrosis in the L4/L5 disc need to regain strength to bear load effectively. This phase requires stimulation and time.

Using Exercise as a Healing Tool 🏃‍♂️🔄

Specific exercises provide the controlled stimulation needed for healing. Proper technique is vital to safely apply small challenges to the lower back, allowing it to rebuild strength. Repeated over weeks and months, these exercises help your back tissues complete the healing process and regain strength.

Avoiding Common Mistakes 🚫❗

Many people fear that exercise will injure their lower back, thinking it's too vulnerable. Yet, they continue with daily activities that strain their back, like picking up kids, walking the dog, doing laundry, or vacuuming. These activities often cause relapses, yet they are less cautious about them than exercises. Remember, activities like the child’s pose might not be ideal, but daily life activities can also be major contributors to your back pain.

The Safest Path to Recovery 🔒🛤️

Proper resistance exercises performed with correct technique over weeks and months are crucial for long-term recovery from low back pain and sciatica. 💯

During these exercises, you're focused on your body’s movements, perhaps using your smartphone to check your technique. You're meticulous with the weights or resistances you use and aren't distracted. This focused effort helps you rebuild strength in your lower back, directing the healing process effectively.

Getting Started with the Right Exercises 🏋️‍♀️🔑

Controlled resistance exercises are essential for your recovery. If you’re unsure about which exercises to do, check out the links below to our masterclass and tutorial videos. These resources will help you start building strength in your lower back and finally recover from long-standing pain!

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0:00 Introduction

0:32 Let Your Back Heal

1:00 Parts Of Healing

3:26 The Biggest Back Pain Mistake

5:29 How To Exercise