How to get rid of back pain?

We've all had back pain at least once in our life, and that's not including post-workout muscle fatigue. Countless factors can cause these lower back pains, but the consequences remain the same. To heal back pain, we must first understand what it is. To make a long story short, when a muscle is stretched quickly, it will protect itself by contracting as to avoid tearing. In the athletic lingo, this phenomenon is called myotatic reflex. This is what happens when you stretch your calf for example: when stretched by accident, the myotatic reflex occurs and the muscle remains contracted for about ten minutes. The same thing happens for back pain, but instead of lasting only a few minutes, it can last from a week to a month. In other words, these are similar to muscle cramps at the level of the lower back. Now that we know what back pain consists of, here is an action plan to get rid of it as quickly.

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Step 1 :

DO NOT PANIC. Continue your daily activities, keep moving, train (just at a lower intensity). Staying in bed and not moving is the WORST thing you can do if you want to recover quickly. So walk, work, do your shopping, but do not panic.

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Step 2:

Place a hot pack on the affected area. Now that we know that these are muscle cramps, one of the best things to do is to put a heat source on the muscle to help it relax (same principle as for calf cramps).

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Step 3:

Try to limit the time spent sitting. When sitting for a long period of time, the hip flexors are shortened and do not have the chance to rest. In the long run, this can worsen back pain.

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Step 4:

Use a foam roller in order to relax the lower back, the glutes and the hamstrings. Do so by rolling on these muscle areas.

 

Step 5:

Perform dynamic stretching on the lower back and hamstrings to stretch the contracted muscles.

Step 6 (bonus):

Strengthen the obliques and the rectus abdominis (abdominal muscles). By strengthening the deep muscles of the abdomen, the abdominal belt is stronger, reducing chances of having low back cramps. Apply Step 6 only when the pain is gone.

Calvin Hua

Liddia Kol