How I Healed from My Back Injury


If you’ve been following me on Instagram, then you’ll know I injured my lower back 7 weeks ago.  I’ve been through a very long journey with this one. Wanna know the funniest part? A couple weeks before the injury I was actually thinking to myself how I have never truly been injured. I’ve pulled a muscle here and there but thankfully it was fast to heal. Hahahaha am I not the funniest?! Talk about karma!

Seven weeks later, here I am with my very first injury, and slowly recovering. I won’t say that I’m completely out of the red zone but I have felt some relief.  A lot of it probably has to do with the fact that I got an X-ray done and I don’t have a herniated disc, or bulging disc or anything more serious. I do have some narrowing of the discs but that happens with age and arthritis. Its not directly related to what's going on with me now. Basically I have sciatica and a pulled muscle.

I have tried everything to try and heal myself but I’ve only found relief with the recent treatments that I have done. I wanted to share them with you all because along with shoulder and knee injury, lower back injury is the 3rd most common one. So here is what I’ve done:

  • Stretch. Stretch everyday, 2-3 times per day.

  • Muscular Therapy sessions. This is not physical therapy. You must find a licensed massage therapist who specializes in injuries. This has been a HUGE factor to my recovery. If you're in Miami, I highly recommend Massage Therapy Solutions

  • Cupping. The same message therapist I just mentioned was the one who did this for me.

  • Kinesio Tape. Also done by the same massage therapist mentioned above.

  • Take Advil at night for the inflammation

  • Ice your injury at night as well.


I did take 2 weeks completely off from the gym. I began doing upper body on the 3rd week. I slowly started doing lower body on week 5 but I began with banded exercises and bodyweight. Right now I am working out 4 days a week (2 upper body days + 2 lower body days). I am going easy on the volume and load and really focusing on my form and muscle mind connection.

I really hope these tips can help anyone that has ever had an injury or currently going through one. It's not easy but know that we are in this together!