Stop Low Back Muscle Spasm For Good 💥 📚 Resources: 📖 https://backinshapeprogram.com/2024/09/stop-low-back-muscle-spasm-for-good/ Understanding Low Back Muscle Spasm Low back muscle spasm can be crippling, but it’s often misdiagnosed as the primary issue when it's actually a symptom of an underlying injury, such as a disc bulge. Recognising this can help you avoid making the problem worse and find effective relief 🧠. Common Misconceptions Muscle Spasm Misdiagnosis: Muscle spasms are often wrongly identified as the root problem when they’re actually a response to lumbar spine injury. Harmful Stretches: Rounding your lower back to stretch the muscles (e.g., knee hugs) can worsen the injury. Modern Lifestyle Impact: Prolonged sitting and chronic stretching of weak lower back muscles often lead to more harm than good 🪑. Safe Strategies to Eliminate Muscle Spasm

Take Pressure Off the Muscles & Spine Lumbar Towel Stretch: Lie on your back with a rolled-up towel under your lower spine to relieve pressure on the discs and muscles. Hold for 3-5 minutes 🧘‍♂️. Bed Decompression Stretch: Lie on your bed with arms over the edge, gently pressing your upper arms into the bed to decompress your lower back. Pump for 5-10 seconds, repeat 10-15 times 🛏️. Targeted Stretching for Relief Stretch your hips while keeping your spine still to avoid aggravating the injury. This approach targets leg muscles that contribute to lower back spasms, providing quick relief 🦵. Immediate Tension Relief Use a massage gun to directly release tension in the lower back muscles. Focus on the erector spinae muscles on either side of the spine. This can be done standing or lying down with help from a partner for even better results 💆‍♂️. Long-Term Prevention of Muscle Spasm To prevent future muscle spasms, focus on strengthening your lower back through rehabilitative exercises and modify daily habits like avoiding slouching in chairs. Consistent practice will help you address the root cause of your pain and avoid recurring issues 🚶‍♂️. Resources for Further Support Fixing Back Pain Masterclass: A step-by-step guide to fixing back pain for good. Exercise Tutorials: Learn safe techniques for exercises like the hip hinge, squat, and dead bug. Back In Shape Program: Membership offers structured guidance and expert support for long-term recovery. #MuscleSpasmRelief #BackHealth #PainRelief #SpinalCare #WellnessJourney #MassageGun #backstretching Chapters: 0:00 Introduction 0:39: Muscle Spasm Cause 1:55 Muscle Spasm Challenges 3:35 A Plan To Fix It 4:07 Relief Part 1: Decompression 7:41 Relief Part 2: Stretching 9:33 Relief Part 3: Congestion 11:13 Relief Routine Recap 12:54 Long-Term Results 13:29 Step 1: Off Load 14:59 Step 2: Upright 17:45 Step 3: Adding Load 20:39 Your Rehab Goals 22:14 Overview: Final Thoughts

Sciatica Recovery: Finding Relief💪

📚 Resources: 📖 https://backinshapeprogram.com/2024/09/sciatica-pain-relief-a-strategy-to-fix-sciatica-for-good/

What is Sciatica? Sciatica is when pain radiates from your lower back down the leg, often due to misunderstanding its root cause. It stems from irritation or injury to the sciatic nerve, which starts in the lower lumbar spine (L4-L5, L5-S1) and travels down the back of the thigh to the foot. 🦶 Symptoms and Affected Areas Sciatica can cause pain, tingling, numbness, or a burning sensation along the leg 🔥, commonly affecting areas like the big toe, foot, shin, thigh, and buttocks. Muscles controlled by the sciatic nerve, such as the glutes, hamstrings, and lower leg muscles, may also become stiff or weak. 🦵 Causes of Sciatica The primary cause is often an injury to the lower spine, like a herniated disc or spinal stenosis. Modern lifestyle factors like prolonged sitting 🪑, poor posture, and improper lifting techniques contribute to these injuries, leading to sciatica.

Natural Recovery Strategies 🛠️ Short-Term Relief

Decompress the Sciatic Nerve: Lie on your bed with arms hanging over the side 🛏️ to relieve pressure on the sciatic nerve. Perform gentle pumps for 3-5 seconds, repeating 10-15 times. Mobilize the Hip Joints: Stretch the hip and thigh muscles while keeping the lower back stable. Hold each stretch for 30 seconds ⏱️. Manage Inflammation: Use hot-and-cold therapy on the lower spine for 20-30 minutes to reduce inflammation and pain ❄️🔥. Rehabilitation 🏋️‍♂️ Stabilize the Spine: Start with the modified dead bug exercise 🐞 to strengthen your lower back with minimal pressure. Perform 10 reps, resting for 30-60 seconds between rounds. Upright Stabilization: Practice squats and hip hinges to build spinal stability. Perform 10 reps with a 60-second rest between rounds. 🏋️‍♀️

Controlled Loading: Gradually add weight with bands or dumbbells to continue strengthening your spine. 🏋️ Long-Term Recovery Consistently practice these exercises and maintain proper posture in daily activities to prevent sciatica from returning. By doing so, you can achieve lasting relief and improve your spinal health 🙌.

Understanding the true cause of sciatica and following these recovery strategies can help you relieve pain and prevent future flare-ups, leading to a healthier, pain-free life. For more guidance, consider accessing additional resources and tutorials 🧠. #SciaticaRelief #BackPain #HealthyLiving #SciaticaRecovery #PainRelief #SpinalHealth #wellnessjourney Chapters: 0:00 Introduction 0:47 Understanding Sciatica 1:14 Sciatic Symptoms 3:05 Are Symptoms Important? 5:14 Principle 1: The Cause 5:48 Principle 2: The Conjestion 6:23 Principle 3: Instability 7:22 Short-Term Relief 7:46 Step 1: Decompression 10:46 Decompression Tips 11:05 Step 2: Hip Mobilisation 13:48 Step 3: Manage Inflammation 14:30 Relief: Extra Tips 16:00 Complete Recovery 16:21 Spine Stability 18:14 Upright Stability 20:23 Add Load 22:40 Daily Life 23:31 Plan Over

Strengthen Your Back Muscles Safely 💪

📚 Resources: https://backinshapeprogram.com/2024/08/strengthen-your-back-muscles-safely/ Building strong back muscles is crucial for maintaining good posture, preventing lower back pain, and reducing recovery time from injuries like herniated discs. Your back muscles play a key role in transferring power from your legs and hips to your upper body during everyday activities like carrying groceries, sitting at your desk, or even running. 🎯 Key Back Muscles Targeted These exercises will target the entire back muscle system, including the erector spinae for spine stability, posterior deltoids, rotator cuff, trapezius, and latissimus dorsi for upper back and shoulder support. For most people, these exercises provide a solid foundation for back muscle strength. 🏋️‍♂️ How to Strengthen Your Back Muscles Effectively For each exercise, perform 10 reps for 3 to 5 sets, resting 30 to 60 seconds between sets. Choose a weight or resistance that challenges you by the 4th and 5th sets but feels manageable in the earlier sets. 1️⃣ Single Arm Row (Standing) - Stand with good posture and engage your core. - Start with the band on tension and arm outstretched. - Pull the band back towards the side of your body, keeping your elbow relaxed. - Focus on the area just below your armpit as your arm pulls back. - Slowly return the arm to the starting position. Extra Tip: Keep your torso still and avoid twisting. As you improve, add a slight rotation at the end of the movement to stretch and contract the back muscle more. 2️⃣ Double Arm Row (Standing) - Stand with good posture and engage your core. - Start with the band on tension and arms outstretched. - Pull the band back towards the sides of your body, elbows relaxed. - Focus on the area just below your armpits as your arms pull back. - Slowly return the arms to the starting position. Extra Tip: Use this exercise to practice the exaggerated chest pop, enhancing your posture and muscle engagement. 3️⃣ Tripod Rows - Stand facing a bench or chair with feet slightly wider than shoulder-width. - Hinge at your hips with a neutral spine, placing one hand on the bench for support. - With your working arm, grab the weight and pull it towards your hip. - Keep your spine still and square as you lower the weight back down. Extra Tip: Adjust the height of the bench or chair to target different areas of the back. A flatter body position focuses more on lower back muscles, while a more upright angle engages the upper and middle back. 4️⃣ Renegade Rows -Start in a press-up position with a dumbbell in each hand. -Pull one weight into your waist, then switch to the other side. -Avoid twisting your torso. Extra Tip: For a more challenging workout, add a press-up after each row. Only use kettlebells if you have good balance and strength. 5️⃣ Barbell Bent Over Row - Start with good posture and bend your knees to pick up the bar. - Stand with a strong hip hinge and pull the bar towards your stomach. - Lower the bar back to the starting position and repeat. Extra Tip: Experiment with grip variations to find what feels most comfortable and challenging. 🏋️‍♂️ Additional Back Muscle Exercises Inverted Row from a bar with feet on the floor or a bench. Various Gym Machines for targeted back muscle exercises. Choose exercises that work well for you and can be progressively increased over time. 💡 Final Thoughts on Back Muscle Exercises These exercises not only strengthen your back muscles but also enhance core strength and spine stability. They pair perfectly with exercises like squats and hip hinges to strengthen your posterior chain. #BackStrength #CoreEngagement #PosteriorChain #MuscleBuilding #InjuryPrevention #FitnessTips #BackInShape Chapters: 0:00 Introduction 2:08 Exercise 1: Standing Row 4:13 Exercise 2: Bench Row Tripod 5:42 Exercise 3: Barbell Bor 7:00 Exercise 4: Hip Hinge 7:55 Extra Tips 8:59 Extra Machines 9:28 Exercise Plan 11:03 Overview: Final Thoughts

3 Simple Tips for Lower Back Pain Relief 💡

📚 Resources: 📖 https://backinshapeprogram.com/2024/08/3-tips-for-lower-back-pain-relief/ Lower back pain can be a real struggle, but finding relief doesn’t have to be complicated. If you’re dealing with that nagging, band-like pain across your lower back, try these three simple tips to alleviate discomfort and support your recovery. Aim to do them at least three times a day, but if your pain is severe, you can do them more frequently. These tips will help manage inflammation, reduce pain, encourage healing, and prevent further injury. 1️⃣ Decompress Your Lower Spine to Reduce Pressure Start by decompressing your lower spine to relieve the pressure, especially on the discs. Bulging or herniated discs are often the root cause of lower back pain due to daily strain. This simple decompression technique can provide immediate relief: - Lie on your tummy across the edge of your bed. - Let your arms hang over the side and support your head with your hands. - Press your elbows into the bed to create a gentle stretch in your spine. - Hold for 3-5 seconds and repeat 10-15 times. This movement helps put your spine back into a neutral position and encourages fluid exchange within the discs. If done correctly, you should feel a gentle ache in the center of your lower back. 2️⃣ Restore Your Lumbar Curve to Reduce Tension Daily life often flattens the natural curve of your lower back, leading to increased tension on the muscles and ligaments. Here’s how to restore and support that curve: - Lie on your back with your knees bent. - Place a rolled towel under your lower back to support the natural arch. - Relax in this position for 20 seconds to 5 minutes. This stretch helps reduce tension and pressure on your lower back. If it’s uncomfortable at first, use a smaller towel and shorter durations, gradually increasing over time. 3️⃣ Manage Congestion in the Lumbar Spine Inflammation often builds up around the injury, creating congestion and pressure that leads to pain. Here’s a quick and effective way to manage it: - Locate the two bony dimples at the base of your spine. - Place an ice pack in this area for 5 minutes. Icing helps reduce inflammation and relieve pressure, especially if you do it multiple times a day. For an enhanced effect, consider contrast therapy by alternating heat and cold for 20 minutes. 🛠️ Recovering from Lower Back Pain for Good These tips are a great foundation for your recovery, but to achieve long-term relief, you’ll need to build on them: Hip Mobility: Release tight hips with a simple 10-minute hip mobility flow. Core Stability: Protect your spine with core engagement exercises like the candle drill and dead bug. Spine Strength: Restore and build spine strength with tutorials on safe squats and hip hinges. For more guidance, check out our free “Fixing Back Pain Masterclass” or consider joining the Back In Shape Program, where we help people worldwide recover from lower back pain and regain their strength. #LowerBackPain #PainRelief #BackPainTips #SpineHealth #CoreStability #HipMobility #InjuryRecovery #BackInShape #HealthAndWellness #fitnessjourney Chapters: 0:00 Introduction 0:46 Decompress Your Back 2:57 Caution: Take Care 3:33 Curve Support 5:57 Manage Inflammation 7:06 Contrast Therapy 7:48 Tip 1: Smart Stretching 8:34 Tip 2: Develop Control 9:04 Tip 3: Load Bearing 9:40 Tip 4: Extra Resources

🔄 How to Return to BJJ After Back Pain: A Guide to Safe Training 🥋

📚 Resources: 📖 https://backinshapeprogram.com/2024/08/how-to-return-to-bjj-after-back-pain/

Brazilian Jiu-Jitsu (BJJ) is an incredible sport that combines physical and mental challenges, making it a lifelong passion for many. However, back injuries, particularly in the lower back, can put a serious damper on your training. If you're recovering from a herniated disc or similar injury, returning to BJJ can be tricky but not impossible. In this video, we'll share essential strategies to help you get back on the mats safely and effectively. Why BJJ Challenges Your Lower Back? 🦴 BJJ involves a lot of movements that can strain the lower back, especially if you’re recovering from an injury like a disc bulge at L4-L5 or L5-S1. Positions such as open guard, butterfly guard, and stack passes all involve significant forward bending, which can aggravate an injured spine. Avoiding Flexion: The Key to Protecting Your Back 🚫 Just like you would avoid strain on an injured elbow, you need to avoid rounding your lower back in BJJ, especially when it’s under load. This means being cautious in positions that force your spine into flexion, which can worsen your injury. A Plan for Safe Return to BJJ 📝 Here’s a three-part strategy to help you get back to BJJ while protecting your lower back: Relief Strategies: Lumbar Towel Decompression & Bed Decompression: These stretches help relieve pressure on your spine after training. Aim for 10-15 reps of decompression pumps and 3-5 minutes of lying over a rolled towel. Maintain Good Hip Mobility: Keeping your hips flexible reduces strain on your lower back. A 10-minute daily hip mobility routine can be a game-changer. Use a Massage Gun: Instead of rounding your back to stretch, use a massage gun to release tension. It’s a safer way to ease tight muscles. Rehabilitation Strategies: Modified Dead Bug: This exercise helps you regain core stability, crucial for protecting your spine during BJJ. Strength Building in Neutral Position: Focus on exercises like the hip hinge and squat to rebuild your back’s strength in a safe, neutral position. Progressive Loading: Once you’ve mastered these movements, gradually introduce load to strengthen your back, ensuring you’re ready for the demands of BJJ. On the Mats Strategies: Modify Your Game: Avoid positions that put your back at risk, like deep inversions or very closed butterfly guards. Instead, focus on techniques that don’t require extreme spinal flexion. Positional Awareness: Treat compromising positions like submissions—recognize when they’re coming and adjust your strategy to avoid them. Long-Term View for BJJ Enthusiasts 📅 If you love BJJ, taking 6-12 months to properly rehab your back and adjust your game is a small price to pay for years of pain-free training. Use this time to focus on other aspects of your game, like half guard or side control, which can be less demanding on your back. By following these strategies, you’ll not only recover more effectively but also build a stronger foundation for long-term success in BJJ. For more tips, check out the tutorials linked in the description, and if you need personalized help, consider joining our Back In Shape Program. Let’s get you back on the mats, stronger and more resilient than ever! 💪 #BJJRecovery #BackPainRelief #JiuJitsuTraining #InjuryRehab #SpineHealth #BJJTips #MartialArts #BrazilianJiuJitsu #StrengthTraining #HipMobility #backinshape Chapters: 0:00 Introduction 0:38 BJJ And Your Back 1:45 Forward Bending Risk 3:09 A Comparison: Elbow 3:51 Avoid Loaded Flexion 5:15 BJJ Rehab Plan

How to Get Out of a Chair Without Low Back Pain: Tips for Over 50’s 🪑💪 📚 Resources: 📖 https://backinshapeprogram.com/2024/08/how-to-get-out-of-chair-without-low-back-pain-over-50s/ Getting out of a chair without triggering lower back pain or sciatica might seem impossible, but with a few simple adjustments, you can make it much easier—and even eliminate the pain altogether. If you’re in your 50s or older and experiencing discomfort when standing up, this guide is for you! Why It Hurts to Get Out of a Chair? 🦴😖 Lower back pain or sciatica when standing up often boils down to two main issues: Changes to Spinal Loading: Many people, especially those over 50, rely too much on their back muscles to stand up, bending forward and putting excessive pressure on the lower lumbar spine, particularly at the L4-L5 and L5-S1 segments. This movement can aggravate any existing injuries, causing pain as soon as you try to get up. Changes to the Space in Your Back: If you experience sharp pain as you straighten up, it could be due to inflammation building up while sitting. As you stand, the spinal spaces where nerves exit can narrow, compressing the inflamed area and causing intense pain. Four Steps to Get Up Without Pain: 🚶‍♂️🛑 1. Realign Yourself: Before standing, adjust your posture so that your head, shoulders, and pelvis are vertically aligned. This reduces strain on your lower back. 2. Shuffle Forwards: Move to the edge of your seat with good posture. This position helps align your feet and hips, making it easier for your legs to do the work of standing up. 3. Engage Your Posture: Tighten your core and back muscles to create a stable torso. This allows your hip and leg muscles to lift you without straining your back. 4. Press the Ground Away: Focus on pushing the ground away with your feet, keeping your posture straight as you rise. This technique prevents you from leaning forward and helps you stand up pain-free. Why These Steps Work 💡🧠 By following these steps, you minimize the increase in spinal pressure and reduce changes in spinal space as you stand up, helping you avoid pain. Regular practice will make these movements second nature, reducing your discomfort over time. Long-Term Solutions for Back Pain Relief: 🏋️‍♂️🛠️ While these steps are a great start, the root cause often lies in inadequate leg strength, which can begin to decline as early as your 30s. Strengthening your legs is key to preventing the need to lean forward when standing. Check out our full “Squat Tutorial for Back Pain” to start improving your leg strength today. If you struggle to engage your core correctly, try the “Candle Drill for Core Engagement” to learn proper technique. For more comprehensive help with your lower back pain or sciatica, explore our free “Fixing Back Pain Masterclass” or join the Back In Shape Program. Start making positive changes to your back health today! 🔗 Check out the tutorials and join the Back In Shape Program! Share your experience or ask questions in the comments below! 🌟 #BackPainRelief #SciaticaRecovery #Over50Fitness #HealthySpine #CoreStrength #LegStrength #PainManagement #SpinalHealth #BackInShape #SquatTutorial #StrengthTraining Chapters: 0:00 Introduction 0:35 Reasons For Your Pain 1:50 4-Step Fix 3:18 Why These Mistakes? 4:19 Overview: Final Thoughts

Herniated Disc Recovery: Relief for a Common Cause of Back Pain 💪🩹

📚 Resources: 📖 https://backinshapeprogram.com/2024/08/herniated-disc-recovery-relief-for-a-common-cause-of-back-pain/ Herniated discs are the leading cause of lower back pain, whether it's a full herniation, a minor bulge, or a slip. These injuries to the lumbar spine's intervertebral discs are often misdiagnosed as muscle spasms, prolonging your struggle. In today's video, we'll explore strategies to properly address and recover from a herniated disc, helping you avoid chronic pain and return to doing what you love! 🌟 The Root Cause of Lower Back Pain & Sciatica 🦴🔍 Herniated discs, particularly at L4-L5 and L5-S1, are common culprits behind lower back pain. These discs, designed to support the spine's natural lordosis (backward curve), are often compromised by modern lifestyle habits that force the spine into unhealthy positions, leading to injury and chronic pain. Understanding Your Herniated Disc’s Weaknesses 🧠📉 Injury to Spinal Integrity: When a joint is injured, the structures maintaining its stability are compromised, leading to weakness and abnormal movement. This leaves the spine vulnerable to re-aggravation during daily activities. Inflammation and Spinal Stenosis: Herniated discs can occupy space in the spinal canal, causing inflammation and pressure on nerves. This can lead to severe back pain and sciatica, exacerbated by activities that increase this pressure. Strategies to Recover from a Herniated Disc 🚀🏋️‍♂️

Short-Term Relief Strategies 🕒💆‍♂️ - Decompress the Herniated Disc: Use bed decompression by lying with arms hanging over the edge and gently pressing down. Follow with a towel stretch to support the natural curve of your spine. - Mobilize the Hip Joints: Stretch the hip muscles without involving the lower back. This helps ease pressure on the spine. - Manage Excessive Inflammation: Use contrast bathing (hot and cold therapy) to manage inflammation and reduce the urge to round your spine. Rehabilitation Strategies 🏋️‍♀️💡 Off-Load Stabilization: Perform the modified dead bug exercise to stabilize your spine with minimal pressure. This helps you learn to control your spine's movement safely. Upright Stabilization: Practice proper squat, hip hinge, and step-up techniques. These are essential daily movements that, when done correctly, help strengthen your back. Controlled Loading: Gradually add weight to the exercises as you master proper technique. This strengthens the spine and surrounding muscles in a controlled manner.

The Overlooked Secret to Recovery 🔑✨ Apply your knowledge and skills to daily life. Be conscientious about your movements, and avoid habits that might re-aggravate your back. Consistently challenge yourself with exercises while managing daily activities carefully. Commit to Fixing Your Herniated Disc for Good 🏆💪 Commit to the relief and rehabilitation strategies outlined here, and you’ll see significant improvements. Your herniated disc is trying to heal—don't stand in its way! If you need more help, check out the Back In Shape Program for comprehensive support and guidance. 🔗 Check out our tutorials and join the Back In Shape Program! Comment below with your questions or share your recovery journey! 🌟 #HerniatedDiscRecovery #LowerBackPain #SciaticaRelief #BackPainSolutions #SpinalHealth #RehabExercises #HealthyBack #BackInShape #StrengthTraining Chapters: 0:00 Introduction 0:56 It’s An Injury 1:40 Inflammation And Stenosis 3:02 The Role Of Instability 3:41 Rounding Your Back 5:11 Strategies To Recover 5:43 Short-Term Relief 5:54 Step 1: Decompress 7:26 Step 2: Mobilise The Hips 9:03 Step 3: Management 10:17 Strategy For Rehab 11:04 Step 1: Off Weight 12:12 Step 2: Body Weight 14:41 Step 3: With Weight 15:13 Real Life Warning

Should You Exercise With Back Pain? 🤔💪

📚 Resources: 📖 https://backinshapeprogram.com/2024/07/should-you-exercise-with-low-back-pain/

Lower back pain can make even the simplest tasks challenging. From work and household chores to taking care of children and pets, it feels like everything aggravates your back. Should you really consider adding exercises to this mix? How could they possibly help? In today’s podcast, we’ll explore the crucial role exercises play in your recovery from a lower back injury. Let’s dive in and understand how you should approach this once and for all! 🏋️‍♂️✨ Let Your Back Heal Properly 🛌🔄 When you have an injury, the affected area is weaker and less stable. Just like you’d limit the use of a sprained ankle or broken leg, you need to give your injured lower back the chance to heal. For example, if you have a herniated disc at L5/S1 causing sciatica, allowing it to begin the healing process is essential. Two Phases of Healing Lower Back Pain 🩹🔧

Initial Patching Up: This phase involves stabilizing the area quickly, like forming a scab. Your body starts this process immediately after the injury or flare-up.

Reintegration and Strengthening: This is where the injured tissue gradually strengthens and reintegrates. For example, the layers of the annulus fibrosis in the L4/L5 disc need to regain strength to bear load effectively. This phase requires stimulation and time. Using Exercise as a Healing Tool 🏃‍♂️🔄 Specific exercises provide the controlled stimulation needed for healing. Proper technique is vital to safely apply small challenges to the lower back, allowing it to rebuild strength. Repeated over weeks and months, these exercises help your back tissues complete the healing process and regain strength. Avoiding Common Mistakes 🚫❗ Many people fear that exercise will injure their lower back, thinking it's too vulnerable. Yet, they continue with daily activities that strain their back, like picking up kids, walking the dog, doing laundry, or vacuuming. These activities often cause relapses, yet they are less cautious about them than exercises. Remember, activities like the child’s pose might not be ideal, but daily life activities can also be major contributors to your back pain. The Safest Path to Recovery 🔒🛤️ To recover from lower back pain, understand this key point: Proper resistance exercises performed with correct technique over weeks and months are crucial for long-term recovery from low back pain and sciatica. 💯 During these exercises, you're focused on your body’s movements, perhaps using your smartphone to check your technique. You're meticulous with the weights or resistances you use and aren't distracted. This focused effort helps you rebuild strength in your lower back, directing the healing process effectively. Getting Started with the Right Exercises 🏋️‍♀️🔑 Controlled resistance exercises are essential for your recovery. If you’re unsure about which exercises to do, check out the links below to our masterclass and tutorial videos. These resources will help you start building strength in your lower back and finally recover from long-standing pain! #BackPainRelief #LowerBackPain #SpinalHealth #HerniatedDisc #SciaticaRelief #ExerciseForPain #StrengthTraining #PainManagement #FitnessJourney #HealthyBack #RecoverStrong #FixingBackPain #BackInShape #RehabExercises Chapters: 0:00 Introduction 0:32 Let Your Back Heal 1:00 Parts Of Healing 3:26 The Biggest Back Pain Mistake 5:29 How To Exercise