Have you ever experienced a tweak in your lower back?

I certainly have, and it has happened to me on multiple occasions. The first time I remember tweaking my lower back was back in 2018. Picture this: I was carrying a heavy speaker in one hand while ascending a flight of stairs on my way to teach a senior chair yoga class. As I started teaching, I began to feel discomfort and pain in the right side of my lower back. I decided to ignore it and soldiered through the class. By the time I got home that day, walking had become a monumental task due to the excruciating pain. A few days later, I paid a visit to the doctor, who promptly ordered an X-Ray. The diagnosis? A tweaked back. The doctor sent me home with a bag full of remedies—pain meds, a cold pack, heating pads, and a back brace—and advised me to see a physical therapist. Thankfully, with the help of physical therapy and my diligent efforts, my back gradually started to heal. However, even after that incident, I found myself tweaking my back in the same area every now and then. It could be due to poor posture, muscular imbalances in my body, weak supporting muscles, or even mindlessly lifting heavy objects. The good news is that my recovery process has become quicker with each subsequent back tweak. Trust me when I say that the first one was the worst!

To be completely honest with you, just last week, I tweaked my back again, much to my dismay. But fear not! I have discovered four incredibly helpful exercises that have proven beneficial during my repeated episodes of back tweaking. In fact, I've even created a short, 10-minute video on my YouTube channel, where I demonstrate these exercises and share them with anyone who may be facing a similar situation.

These four exercises are designed to strengthen the communication pathway between your brain and your body. When I tweak my back, the muscles in the surrounding area tend to tighten and become tense as a protective mechanism. However, these tense muscles often result in discomfort and sometimes even pain. The purpose of these exercises is to awaken and engage the key stabilizing muscles in our back. By performing these simple movements, I'm able to send a signal to my brain, reassuring it that the protective and stabilizing muscles are active and functioning. Consequently, the brain can release and let go of the gripping sensation, knowing that the muscles are doing their job effectively. I learned about these exercises from an online physical therapy resource in the past, although regrettably, I can't locate the exact source at the moment. Nevertheless, I can vouch for their effectiveness, as they have immensely helped me in the past, and I wanted to share them with you.

Feel free to attempt these four exercises as soon as you experience a tweak in your back, if you feel up to it. However, it's perfectly fine to wait a day or two before engaging in these exercises, depending on your body's response. The key here is to operate within the "Pain-Free Zone." Move in a range of motion that doesn't cause any pain, even if it's initially quite limited and basic right after the incident. You'll notice that with daily practice, your "pain-free range of motion" will gradually increase.

If your back pain fails to improve and starts to impede your daily life, I highly recommend seeking medical attention from a doctor or a physical therapist. Additionally, if these exercises don't feel right for you or cause any discomfort, it's essential to refrain from doing them. I always encourage everyone to listen to their bodies and act accordingly.

Remember, taking care of your back is of utmost importance, and I hope these exercises bring you the relief and healing you need. Stay safe and listen to your body's cues!