What I do as a PT when my own back gives out!

Let me start my saying- Even I get Low back Aches!! I recently over worked myself with doing a HIIT weight training class- and oh my- my quads were wrecked!! I had the hardest time doing any bending of the knees for days. As a result- I wasn't doing much bending into my back either.

After a handful of days of being so tight and avoiding bending down- my back LOCKED UP! I kid you not.

First time in EVER!! I couldn't believe it at first. But as I looked back on how I have been moving - more like not moving- it was easy to see why my spine got so tight. My spine got used to NOT bending, twisting and curling forward. So when I was finally ready to start squatting and bending forward again- by back said NO. My back did not feel safe to move and pain took over.

Naturally, I got a little freaked out. But I started relaxing my body with deeper and lor rib breathing to avoid muscle spasms. And talking to myself the way I would talk to my other patients. I KNEW I needed to get my spine moving again. I was scared, of course, to move my back. But I trusted the process. I have seen it time and time again with my patients. It was time for me to rehab my low back.

What did I Do? I did My go-to move I teach all my patients/clients when their low back seizes up. I will share here in my tip of the day.

Tip of the day:

How to unlock a locked up low back- great for everyone and anyone that want to loosen up their low back.

What you will need- a small towel and wall to stand against

And follow along in this short video on how to retrain your spine to bend forward.

Bending forward is a necessary movement for our daily lives. And commonly becomes avoided because of pain. This is avoidance will lead to a lifetime of movement issues and inevitably limits our quality of life. Don’t fall in this trap. DO this video and unlock your low back safely. Pace yourself and try daily until your back feels better.

Take care and good luck.

-Christa Ordonez, your PT and Pilates Bestie