Learn how to fix lower back pain fast by following only 5 easy steps. Instantly feel relief by following this corrective routine. These are the best exercises and stretches to fix lower back pain and rehab the spine at home.
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Whether you’ve bent down the wrong way, lifted something very heavy off the floor or you’ve just been struggling with nagging lower back pain for a while now there are things you can do to speed up your recovery and quickly relieve your pain. But if you don’t do anything about it and you just hope for it to heal on it’s own there’s a good chance that you’ll just re- injure it again because you’re not solving the cause of the problem. and that’s a major issue because when you constantly have pain in your lower back you can’t work properly, you can’t sleep properly and definitely can’t workout properly. So today I want to go over the 5 key steps you can take to quickly recover from lower back pain and prevent it from happening again in the future. So when you first start feeling that pain and you start thinking that you’ve injured your back, you’re first step towards recovery is to set up an ideal environment for your body to repair itself. All too often we’ll be working out, doing yard work, or just lifting something off the ground and we’ll start to feel that tightness in our lower back, but instead of listening to our body we try to push through it. this is a bad idea because we all know that Doing one more set of squats or shoveling more snow simply isn’t worth it since it’ll just make your injury worse and it’ll take you even longer to recover. The other common mistake is stretching immediately after an injury. now stretching has its place in the recovery process, but it shouldn’t be done right after getting an injury. this is because theres a high chance that your back pain stems from a muscular strain which is caused by overstretching or hyperextending your back muscles. So If you’re feeling pain that came from overstretching your muscles the last thing you’ll want to do is stretch them even further. Instead you’ll want to stop the activity that’s causing the pain, and start applying ice to the injured area every 2 hours for 20 minutes at a time to help reduce inflammation. You’ll also want to get somewhere where you can rest but when lying down and resting it’s crucial that you’re doing it on a firm surface. One of the worst things you can do for your back especially after getting an injury is to sink into a super soft bed. this is because a soft mattress doesn’t provide much support so your upper back and hips will sink down into the mattress which will cause your spine to curve and hyperextend leading to more pain and making it harder to heal. So make sure you lay down on a firm or at least a medium firm surface, and you may even want to try resting on the floor. when you lay your back on the floor or a similar hard surface your body can’t sink down and your spine is put into a neutral position which is ideal for recovery. While resting, icing, and taking it easy for a couple days you’ll also want to begin with step 2 which is eating an anti-inflammatory diet. And guys this is super powerful and critical for recovery if you constantly have nagging lower back pain and especially if you’ve recently had an injury. Most people only focus on what exercises and stretches they should do which i’ll get to in a second, but to speed up recovery your diet should consist of only whole unprocessed foods and you should eliminate and avoid things like refined carbohydrates, fried foods, soda, sugar, high fructose corn syrup, alcohol, and processed meat. All these foods will contribute to the inflammation and the problem is the longer it takes to reduce the inflammation the longer it’ll take to heal. natural foods have the exact opposite effect and some may even help lower inflammation. For example fruit’s like kiwi and pineapple contain bromelain, which is a protein-digesting enzyme known for its anti-inflammatory effects. foods high in omega 3 like salmon, walnuts, flaxseeds and chia seeds are all excellent to eat as well because omega 3 has been shown to help prevent and reduce excessive inflammation. You’ll also obviously want to eat a lot of greens, as well as good natural sources of protein and fat. To put it simply don’t go crazy overcomplicating your diet, just eliminate all processed foods and only eat whole natural foods to lower inflamation and speed up recovery. Now the next step is to start foam rolling and stretching. Keep in mind you should let at least 48 to 72 hours pass after your injury before you begin this step. When foam rolling many people make the mistake of foam rolling their lower backs directly. This is a mistake because when foam rolling the lower back you can easily allow your upper body and hips to sink down, which will once again cause….