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Back Pain: Most Often Rest Just isn't Enough..

Back Pain … usually associated with aging and being in poor physical shape right? Well the truth is back pain can happen to anyone at any time! Take it from me, I am a 22 year old personal trainer that exercises, participates in mobility and corrective exercises daily, but I still damaged my back doing something as simple as picking something up.


My point is back problems can occur at any time. It doesn’t really matter how you hurt it. It matters how you are going to deal with it and move on.


For those of you that have experienced back problems it can be scary, every little movement hurts, you can't sleep because you are uncomfortable. The last thing on your mind is exercising right? Believe me when I say this, exercise is the best thing you can do for your pain. Something you need to understand first. Your back pain isn’t going away overnight, and taking 3-4 weeks off doing nothing won’t speed the process up either. That being said, here is a list of things you can do to help speed up your recovery process.




For those of you that have experienced back problems it can be scary, every little movement hurts, you can't sleep because you are uncomfortable. The last thing on your mind is exercising right? Believe me when I say this, exercise is the best thing you can do for your pain. Something you need to understand first. Your back pain isn’t going away overnight, and taking 3-4 weeks off doing nothing won’t speed the process up either. That being said, here is a list of things you can do to help speed up your recovery process.

  1. Take a COUPLE days of rest.

  2. Hot Baths with epsom salt.

  3. Light Myofascial Release.

  4. Stretching.

  5. Exercise.


After the initial injury, absolutely take a few days to rest and recover. Emphasis on “ a few”. During this phase of your recovery add the salt baths and lighter stretching into your routine. While your back may be pretty tender try rolling on a lacrosse ball, peanut or a soft foam roller. Ease into the tender spots, foam rolling isn’t meant to be done with speed, take your time and try to sit on your tight muscles till they relax.

Stretches To Help Your Back Pain!

  1. Thoracic Extension

  2. Open Book

  3. Thread The Needle

  4. Hanging Upside Down. ( If you cannot hang upside down hold onto the bar with your hands and free hang. Try to relax as much as possible.)


Last but most importantly, Exercise!

Now I’m not saying go do some crazy exercise routine with a broken back, but doing nothing is just as bad after a while. The idea is to strengthen your core, back and Musculature around your back to aid in recovery and prevent this from happening again.


Here are 4 Exercises tailored for improving strength and endurance in your Back.

  1. Modified Curl Up

  2. The Side Bridge

  3. The Bird Dog

  4. ( Glute Bridge if Side Bridge is to hard at first)

I Recommend doing 3 sets of 8,6,4 holding each rep for 10 seconds. Do these every second day till your back pain is no longer an issue. If you do not know how to perform these exercises contact one of Body Architects finest and book a session to go over techniques to fix your back pain.

Patience and accountability to your rehab is the best way to getting back to your old self.


Stay strong,


Coach Cauy

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