Lower Back Strain? Here's the plan.
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.
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."
Breathe. One of the best ways to get the body to calm down, is by doing some slow, intentional breathing.
Use this 90/90 Breathing technique for 2-3 Minutes to get started.
Mobilize. 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.
60-90sec per side, QL Release
60-90sec per side, Wall Figure 4 Stretch
10-20, Prone Press-ups (start shallow, increase height if it feels good)
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
6 Reps, McGill Curl-up (5 second hold at the top)
4 Alt Reps, Bird-Dog (5sec hold w/arm and leg out) (2 per side)
20 sec Side Plank (squeeze quads, but and belly)
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.
If relief was great - Consider continue with scheduled worked, but decreasing intensity by reducing weight, reps, increasing rest times or modifying movements.
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.
