I experienced chronic low back pain for 15-years and I was miserable the entire time.
–> Sit for long periods of time without my back aching.
–> Stand talking to my friends at a party without my back throbbing.
–> Lift a bag of soil to pot a plant without the fear of my low back going out.
–> Pick up my daughter and carry her without fear of my back seizing up.
–> Cook a meal for my family without my back hurting so much I lost my appetite.
–> Walk my dog without creeping along feeling like I was way older than my age.
–> Dance — at all, it made my back go out every time and I’d be flat on my back for days.
I could go on and on
With the ways by low back stopped me from enjoying my life but I won’t…
BECAUSE I found a way to release my low back pain.
It took me years to figure it out but I did!
And I want to share these:
10-simple ways to heal low back pain
#1 – Find a Guide
A coach who understands low back pain to help you create your own pain-free low back. Not knowing what to do is what kept me in pain for way too long. We all need help and support from time to time. You are worth being guided out of the confusion of pain and into the clarity of freedom from pain.
#2 – Release Fascia
Fascia surrounds each muscle and causes it to contract and hold on tightly. Myofascial release practices will let go of chronic knots of tension allowing your muscles to relax and let go. Muscles move bone so as the muscle tension releases the lumbar spine and sacrum can realign themselves.
It is becoming increasingly clear that fascia has an extremely important role to play in molecular biology, functional anatomy, exercise, sport science, repair mechanisms, as well as therapeutic modalities. From the Department of Sciences and Technologies, University of Sannio, Benevento, Italy
#3 – Work on your Whole Body
Dr. Sarno’s theory of stress-related back pain describes a mechanism whereby emotional tension is pushed out of awareness by the mind into the unconscious. This unconscious tension causes changes in the body’s nervous system.
These changes include constriction in blood vessels and reduction of blood flow to the various soft tissues, including muscles, tendons, ligaments, and nerves in the back.
This causes a decrease in oxygen to the area as well as a buildup of biochemical waste products in the muscles. In turn, this results in muscle tension, spasm and back pain experienced by the patient.
#4 – Understand the Underlying Condition
Dr. Sarno goes on to say — Back pain is not attributed to mechanical or physical factors, but rather due to the patient’s feelings, personality, and unconscious issues.
#5 – Move Your Body
To release your low back tension. Being sedentary “allows the muscles around the spine and in the back to become weak,” says Salman Hemani, MD, an assistant professor of orthopedics at Emory University School of Medicine in Atlanta. “That, in turn, can cause less support for the spine” and lead to long-term pain.
#6 – Set a Firm Foundation
To hold your pelvic bowl. Just like a house, your foundation must be set from the bottom up. Your feet and legs must be in proper alignment to support your sacrum and lumbar spine.
#7 – Create Stability in Your Hips
Your hips are strong joints and when they are tight, they create instability in your pelvic bowl. Release the one muscle that creates hip tension to stabilize your low back.
#8 – Release Fear
And stress from your life. Your low back tension is like an error message on your computer. It is telling you something is amiss in your entire system. One of the main errors your low back warns you of is → You are too stressed out!
#9 – Posture Your Body
Correct your alignment from your feet to the top of your head. Aligning your body in a way that releases the tension in your low back is a “must-do” to release low back pain. It is what keeps me pain-free and able to lift, bend, twist, stand and sit comfortably.
#10 – Strengthen Your Abdominals
The strength of your belly allows your low back to relax and fall into alignment. I’ve learned a way to strengthen my abdominals in every movement I make. You can learn this easy way to create a strong belly and relax your low back too!
You deserve a pain-free low back
It’s time to get back to a life you can fully enjoy, free from the constant throb, the fear of the sudden stab or the lack of confidence in your low back.
Create a pain-free low back with this week’s Ageless Low Back Movement Practice. Click here to join in.
To be guided to a pain-free low back, respond in the comments below. I will set up a FREE call with you to find a way to get you from low back pain and tension to freedom.
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