Back pain can be debilitating and frustrating during times when we want to get results in the gym! What do we do? How can we still do the things we enjoy when there is constant aggravation?
Read below for my top 5 tips for working through back pain:
- Find the source of pain
- Rest well (find something that you enjoy and helps you unplug everyday)
- Move smart
- Begin your day and workout with a total body mobility routine
- Challenge your muscles in ways at which you are maintaining good posture
- Challenge your heart by keeping your heart rate up between 75-85% for 25 minutes at least 3 times/week
- End your workout with more corrective exercise and mobility
- Eat well (decrease inflammation from the best sources below)
- Fats (avocados, olive oil, flax seeds, almonds, coconut oil)
- Healthy vitamin enriched carbohydrates (sweet potatoes, quinoa, oats, brown rice, buckwheat)
- Plenty of fruits (grapefruit, blueberries, blackberries, strawberries, raspberries, apples, bananas, oranges, dates)
- Vegetables (spinach, kale, Brussels sprouts, broccoli, asparagus, carrots, cauliflower, onions, tomatoes, cabbage collard greens, bell peppers)
- Lean protein sources (black beans, lentils, kidney beans, fish, chicken)
- BE CONSISTENT on the previous 4
We have this abundant information and what’s next? How do we implement it consistently?
Step 1– Write down your success formula (already done for you above)
Step 2- Set a schedule that you CANNOT ignore.
I.E.- shop for food on Friday’s at (blank time) for the following week, prep food on sunday’s at (blank time) for the following week, and then set aside at least 3-1 hour (higher intensity) sessions for your movement routine (non-negotiable) for the week
Step 3- Set aside time 1x/week, 1x/month and 1x/quarter (20 minutes) to re-evaluate your goals, set new goals, celebrate success