Every once in a while, I over-work at the gym, then under-recover when I leave. If I do this too many days in a row, my lack of self-care can catch up with me, and my lower back flares up. Before I started effectively rehabbing and strengthening by back, it happened pretty often. Nowadays it's pretty rare, but the odd episode comes up every once in a while. As many of you will know, being stuck on the floor and unable to stand up straight can impact your life pretty drastically, let alone the pain that comes along with it.
You can either choose to take time to rest, or your body will decide for you.
Here are the steps I take when this happens to me:
Breathe: this helps regulate the nervous system and helps your muscles relax. I like to do this while laying on the floor, with my legs up and resting on a chair or couch.
Mobilize: gently moving your body will help your muscles and joints recalibrate, decrease pain, and will help you regain trust with your body.
Exercise within tolerance: this can look a few different ways, but anything is better than nothing. My personal favourite options are riding a spin bike or air bike, doing some core exercises, and some squats or lunges while holding a medicine ball remind me to keep my core contracted.
Remember: Acute back spasms are rarely an emergency*, even though they can sometimes feel like one. Movement is medicine.
**Consult a healthcare provider for any health-related concerns. The above information does not constitute medical advice.
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