Train Around [Low Back] Pain
Recently, I have had a few clients experience lower back strains during their training or everyday life activities. Over the years, I have developed a "protocol" of sorts, which I will have clients use to initiate the recovery process.
Most of us know the feeling... you go to pick up something at home or hit a lift awkwardly and BOOM! A twinge in your lower back, sometimes so intense that it takes your breathe away. Now, the worrying begins...
Did I do something really bad? What does slipping a disk even feel like? Should I got to the doctor. AM I GOING TO NEED SURGERY?
All of these thoughts are normal. Even I slip into this "dark place" after straining my back. This type of worry/anxiety can feed into the pain process and make things feel even worse. But, most of the time, it's not as bad as it seems. It may take a few days or weeks to return to "normal," but it will happen. First, remind yourself that your body is strong & resilient. Then, take the necessary measures to ensure that you can recover as best as possible.
Here is an example of what I would have a client do after a Lower Back Strain.
1. Calm Down
Remind yourself that your body is strong & resilient. It may even help to say it out loud a few times: "My body is strong. I will be okay."
2. Breathe
One of the best ways to get the body to calm down, is by doing some slow, intentional breathing.
Lay down, elevate your legs on a bench, box or couch. Spend 2-3 minutes, taking slightly deeper-than-normal breathes while keeping shoulders relaxed.
3. Mobilize the Tissue
Using light soft tissue mobilization can help to calm down the area, and make things feel just a bit better so that you can move through some corrective exercises or get back to your regularly scheduled programming.
1-2 minutes with a foam roller, lacrosse ball or a friends elbow to provide light pressure just above and below the area thats most bothersome. Keep it gentle here and breathe smoothly
4. Activate
Now, let's get some of the core, spine and hip musculature activated. This will help to further relax those tense/spasmed muscles.
2-3 Rounds of the Following
5 reps/side, Bird-Dog
20sec/side, Side Plank (squeeze quads, butt and belly)
5. Integrate
At this point, based on how much relief has occurred, we will want to get moving. The goal here is to re-integrate that quality muscle activation and coordination into a few movement patterns. What you decide to do depends on how much relief is felt.
Minimal Relief - Consider going for a 10 to 30 minute walk.
Moderate Relief - Consider doing additional core isometrics, or hitting some upper body strengthening in tolerable positions.
Lots of Relief - Consider continuing with scheduled worked, but decreasing intensity by reducing weight, reps, increasing rest times or modifying movements.
6. Dominate
Continue to stay moving by finding what feels good and dominating it. Plan on taking a slow progressive return back to 100%. Stay the course for long enough and you'll be back to dominating your "normal" workouts, recreation and life activities in no time.
Good luck!
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P.S. - Are you struggling with lingering back pain that prevents you from getting after a quality workout?
This is exactly what I created my Prescriptive Program + Coaching package.
A personalized program with 1-on-1 coaching that emphasizes the use of corrective exercises along side standard strength and accessory work with the goal of correcting physical limitations and addressing aches/pains.
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Disclaimer: The information is for educational & informational purposes only. It is not intended to diagnose or treat any medical conditions, nor is it to replace a proper assessment for a qualified professional. If you are in pain, please consult with your medical professionals.
