Grab a piece of paper and write down your daily activities, especially those on the days when your low back gets a bit grumpy, and starts giving you issues with pain.
Make sure to read the section below: 2 minute read.
Today we're embarking on a bit of a detective journey.
We're going to unravel the mystery of what triggers your low back pain, and in doing so, devise a way to manage it better.
Consider this analogy: ever had a disagreement with someone close to you?
In the heat of the moment, finding a resolution can feel impossible. However, once everyone has cooled down, it's much easier to sort things out, right?
Your body follows a similar principle.
By identifying what aggravates your back, we can mitigate the triggers and give your body a chance to recover.
It's not just about avoiding the issue, but also about working on a strategy to lessen these triggers in the future.
Now, it's time for some self-exploration. Try to note down your daily activities, especially on those days when your back seems to hurt more.
Also, write down the time duration of the activities. Don't worry, it doesn't have to be exact but putting an approximate time down for certain activities is great to know ↓
For example, Johnny noticed his back would act up after his gym leg-day session. Especially after barbell back squats.
Susan found her back became cranky after spending AT LEAST 2 hours working at her desk.
Janice discovered that her low back would get sore if she spent 2 days straight gardening but not if there was a day in-between.
If your back pain seems to surface out of nowhere, take note of any movements that seem to aggravate it.
Is it bending over, twisting, or perhaps leaning backward?
That's the task for today.
Stay consistent with this 'Low Back on Track' program and you'll be paving the way towards relief.
Here's to understanding your body better and working towards a healthier you!
See you tomorrow!
Joe
Foam Roll your back & glutes. (can also use a ball like tennis ball or lacrosse ball.)
2 minutes total (Example, 1 minute on the Back and Hips.)
Alternative if you do not have one available.
Perform the Cat/Cow exercise.
Reminder: Read the rest of the page below ↓
1-Minute Read
Well, to keep it simple - it can help decrease pain.
You might see people rolling on foam rollers, massage balls and using massage guns to help decrease tension.
It is shown to decrease pain and can desensitize the area.
It might not offer a long-term solution, but it can provide relief now and push you forward on this journey.
It's all about gaining momentum and making progress, bit by bit.
Now, if you're worried because you don't have a foam roller, tennis ball, or massage ball. I've got a backup for you.
And yes, I'm jumping the gun a little here, but stretching can have a similar positive effect on the body, too.
So, your backup for today is the cat/cow stretch. It's a fantastic movement that promotes flexibility and eases tension in the back.
Remember, the goal here is to start getting some relief. Take it one day at a time, and you'll be amazed at the progress you can make.
Looking forward to catching up with you tomorrow for Day 3.
Stay tuned!
Joe
Perform the Mobility Exercises
- Cat/Cow
- Hip Flexor to Hamstring
2-3 sets of 10 reps (each side if applicable)
Congratulations on reaching Day 3 of the Low Back on Track program.
Today, we venture into stretching and mobility exercises, the silent champions of pain relief.
Picture this: your body is a well-tuned machine, but every machine needs a tune-up from time to time. That's exactly what we're doing today – a kind of 'self-service'.
Much like massage, stretching and mobility exercises help your muscles unwind, alleviating tension and facilitating pain relief. It's as if you're allowing your muscles to take that much-needed sigh of relief.
But let me be clear: even as someone who's written an entire book on stretching, I'm here to tell you that stretching, as beneficial as it is, isn't the complete solution. It's a part of it, yes. A significant part that provides undeniable pain relief. But it isn't the full picture.
Consider this: when a door hinge is rusty, it creaks and offers resistance. It puts excess stress on the doorknob and the actual door. But apply a little oil, and it moves smoothly again. Your body is similar.
When your muscles and joints are tight, they place undue stress on certain areas, like the lower back. But introduce stretching and mobility into the mix, and you start to increase your range of motion, easing that pressure, much like oiling a rusty hinge.
But don't worry, we're just getting started. Days 4 and 5 will introduce more techniques and strategies, adding to our 'winning stack' in this quest for lower back health.
Just as a delicious meal isn't made with a single ingredient, we're building a holistic 'recipe for success' here. And stretching and mobility work? They're your foundational ingredients.
So, let's dive in. Stretch. Move. Give your body the relief it's been craving.
Stay tuned, and remember, you're on the right path.
Eager to see you tomorrow for Day 4. You're doing amazing!
Joe
Perform the Deadbug Core Exercise.
Perform 3 sets of 10 reps
Today, we're focusing on stability, specifically supporting the spine. It's time to call in the special forces - our muscles! Think of them as your personal bodyguards, stepping up to protect and maintain your spine.
We're going to be working specifically with the core today, getting acquainted with an exercise affectionately called the 'deadbug'. The aim here is to challenge your supporting muscles to step up and accommodate any movement.
Picture it this way - you're creating a solid, unwavering foundation for your body. And just like building a house, this stable foundation is key for the rest of the structure. That’s what we are aiming for with our spine.
But, remember my friends, as we learned yesterday, these exercises are pieces of a larger puzzle. Just like when we're whipping up our favorite meal, we can't rely on one ingredient alone. That said, these stability exercises are the next ingredients for success.
So, let's get going, engage that core, and show that spine some love!
Tomorrow brings Day 5 and another step towards our goal. Keep up the excellent work, and remember - you're doing amazing!
See you tomorrow for another day of putting our 'Low Back on Track'!
Perform the Single-Leg Deadlift
2-3 Sets of 10 reps each side.
Now, it's time to bring it all together. Today we focus on something crucial - strength. These are the walls that holds the house up. It's what keeps everything in place, supporting all the other elements we've worked on over the past few days.
Strength is one of the most important factors in maintaining long-term relief from low back pain. However, just like our personal goals, it varies from person to person. But no matter your aspirations, having a solid baseline of strength is always beneficial.
This particular exercise challenges many aspects of the body, balance, stability, mobility, strength.
But remember - every house is unique, just like us. So, the way we build our strength may look different for each one of us. That's okay. It's about improving and being better than we were yesterday, not comparing ourselves to anyone else.
You've done an incredible job so far. Remember, the journey doesn't stop here. Keep stretching, keep stabilizing, and keep strengthening. You're on the road to success, and I'm thrilled to be your co-pilot.
Let's finish up strong and here's to the end of an awesome week and to many more strong, pain-free days to come.
DISCLAIMER: This content on the joetherapy.com is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider. Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless JOETHERAPY, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. JOETHERAPY, LLC makes no representations about the accuracy or suitability of this content.