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!