Whether you have chronic pain or acute pain today's WOD will help either way. There are MANY posts out there that pertain lower back exercises for chronic pain, but there isn't many out there that have modifications like this one has.
I tell EVERYONE I work with this very statement:
Let Pain Be Your Guide
That doesn't mean let pain be your excuse though. There are different kinds of pain that are as they say par for the course. Pain isn't always pleasant, but it's necessary to help you stay aware of what your body is telling you.
Chronic Pain is defined like this:
Chronic pain is any pain that lasts for more than three months. The pain can become progressively worse and recur intermittently, outlasting the usual healing process.
Acute Pain is defined like this:
There are different types of pain. Acute pain is a type of pain that typically lasts less than 3 to 6 months, or pain that is directly related to soft tissue damage such as a sprained ankle or a paper cut.
Both of these kinds of pains are NOT fun.
This is NOT the kind of pain I want for ANYONE. The kind of pain that a person may experience is muscle soreness.
Delayed Onset Muscle Soreness (DOMS) is defined like this:
A state of muscular pain and discomfort that begins several hours after a period of intense exercise, particularly with eccentric muscle actions; state usually persists from 24 to 48 hours; thought to be due to microtrauma to muscle fibers.
It's ok to feel DOMS, but make sure it's TRUELY DOMS. How do you know if it is DOMS or something else? Well, if you hurt for more than a week and other joints and muscles hurt, then go to your primary care doctor to get it checked out. Early intervention is WAY better than waiting for it to heal on it's own because chances are you've done damage. That's why I stress QUALITY reps over quantity.
I get this question from my clients quite often too:
What causes muscle soreness?
Well simply put: Lactic acid. Lactic acid is a normal byproduct of muscle metabolism, but it can irritate muscles and cause discomfort and soreness. Muscle soreness associated with exercise is known as delayed onset muscle soreness or DOMS. Which I gave the definition for earlier in this post.
It's kind of crazy to think that your muscles have acid in them, but when you're on your 75th push-up and your pecs, shoulders and core feel like they are hovering over a bed of coals, you'll know why.
Now that you know the common types of pain, I hope you'll be able to identify which one you're experiencing. Ideally you won't experience ANY of them, but if I had to choose one of them to go through I would choose DOMS. Only because DOMS goes away, while chronic and acute pain seem to linger around.
Also with lower back issues you may want to consider adding lower back stretches to your daily routine of life. What's that? You're wondering if I have a video showing you EXACTLY what to do? Why YES! I sure do! Be sure to watch it and share it with the person you care about most. Go Here and also please subscribe to my YouTube Channel, it would mean the world to me.
You Got This!
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WOD #222 Lower Back Exercises For Chronic Pain
Warm-Up – 5 Minutes Cardio (At LEAST)
- Heel Touch – 50 Reps Total
- Batmans – 50 Reps
- Bridges – 50 Reps
- Sit-Ups/Crunches – 50 Reps
Cool Down – 5 Deep Breaths In Down Dog Pose
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