📚 Resources:

📖 https://backinshapeprogram.com/2024/09/stop-low-back-muscle-spasm-for-good/

Low back muscle spasm can be crippling, but it’s often misdiagnosed as the primary issue when it's actually a symptom of an underlying injury, such as a disc bulge. Recognising this can help you avoid making the problem worse and find effective relief 🧠.

Muscle Spasm Misdiagnosis: Muscle spasms are often wrongly identified as the root problem when they’re actually a response to lumbar spine injury.

Harmful Stretches: Rounding your lower back to stretch the muscles (e.g., knee hugs) can worsen the injury.

Modern Lifestyle Impact: Prolonged sitting and chronic stretching of weak lower back muscles often lead to more harm than good 🪑.

Lumbar Towel Stretch: Lie on your back with a rolled-up towel under your lower spine to relieve pressure on the discs and muscles. Hold for 3-5 minutes 🧘‍♂️.

Bed Decompression Stretch: Lie on your bed with arms over the edge, gently pressing your upper arms into the bed to decompress your lower back. Pump for 5-10 seconds, repeat 10-15 times 🛏️.

Stretch your hips while keeping your spine still to avoid aggravating the injury. This approach targets leg muscles that contribute to lower back spasms, providing quick relief 🦵.

Use a massage gun to directly release tension in the lower back muscles. Focus on the erector spinae muscles on either side of the spine. This can be done standing or lying down with help from a partner for even better results 💆‍♂️.

To prevent future muscle spasms, focus on strengthening your lower back through rehabilitative exercises and modify daily habits like avoiding slouching in chairs. Consistent practice will help you address the root cause of your pain and avoid recurring issues 🚶‍♂️.

Fixing Back Pain Masterclass: A step-by-step guide to fixing back pain for good.

Exercise Tutorials: Learn safe techniques for exercises like the hip hinge, squat, and dead bug.

Back In Shape Program: Membership offers structured guidance and expert support for long-term recovery.

#MuscleSpasmRelief #BackHealth #PainRelief #SpinalCare #WellnessJourney #MassageGun #backstretching

0:00 Introduction

0:39: Muscle Spasm Cause

1:55 Muscle Spasm Challenges

3:35 A Plan To Fix It

4:07 Relief Part 1: Decompression

7:41 Relief Part 2: Stretching

9:33 Relief Part 3: Congestion

11:13 Relief Routine Recap

12:54 Long-Term Results

13:29 Step 1: Off Load

14:59 Step 2: Upright

17:45 Step 3: Adding Load

20:39 Your Rehab Goals

22:14 Overview: Final Thoughts