Lower Back Pain Remedy
2010 March 7
Your back is bothering you isn’t it? So what, now your not going to squat or do your Olympic lifts this week? Lazy bastard! Don’t use your injury as an excuse to baby your way through the week. There are some cases where you just can’t lift, but 99.9% of the time you can! You just have to lift at lower percentages. Just performing the movement will do you good.
Some techniques that athletes have used to lower their perceived pain are in the best order:
- Take ibuprofen (Advil, Motrin)
- Meet with athletic trainer prior to practice for heat, stem and/or ultrasound
- Long warm-up and stretch (Dynamic Stretch or Static Stretch depending on the injury)
- Keep movement slow and controlled. Do not be explosive with an injured back
- Cool down the injured area with self massage or foam roll, then ice
(Take Ibuprofen when needed)
While sleeping the lower lumbar region will curve stressing out the surrounding muscles. When you wake up you will hate life! Sleeping on your back with a pillow under your knees will help keep the back flat relaxing surrounding muscles.
There are many techniques that people claim to help strengthen and treat lower back pain. What I have found works best for me is a nice slow relaxed reverse hyper-extension.
I prefer to do them on a box for greater range of motion. If you use a swiss ball, there may be a tendency to raise the legs too high which can put great strain on the spine.
