Lower Back and General Pain

1. A lot can be going on in the lower back that is creating the onset of pain. Pain is a very important signal in the body but can often be masked by issues entirely non movement related. This can come from systemic inflammation, organ issue (digestive, lymphatic etc). As there are many nerves that connect through the spine and fascia its not exactly clear where the 'source' of your pain is.

2. Biomechanical: You have to start to assess basic ranges of motion. Rotation, flexion, extension.  If you feel significant restriction trying to perform these motions (e.g. hinging at the hips with an anterior tilt and create length in the hamstrings/calfs),  then you can start to feel exactly how other body parts and movements working with the fascia are influencing the painful area. In the example of your hamstring, the fascia could be  "pulling"  from the lower back causing an excessive tension that the body will fight back against to re-establish strength and safety. 

 3. Fight or Flight: don't rule out the huge impact that stress can have on pain. When it comes to stress its not about reducing it but rather building up your capacity to bouce back from it

- Short term stress: totally normal. Think training, fighting, cold plunge etc

- Chronic: sustained injury, high toxic exposure (mold, bacteria etc), poor biomechanics, poor sleep, sustained nutritional deficiencies 

Focus on:

1. Ability to control heart rate (check out Heart Math)

2. Eating enough and close to what you are exerting

3. Recovery 

4. Proper movement

5. Read "Why Zebras don't get ulcers"

 I will go way deeper on the role of fascia restrictions and poor movement on unnecessary and completely avoidable stress

4. GUT 

If you are having a hard time creating any kind of vacuum and pressure 'out' in your lower stomach then there could most likely be digestion/general inflammation in your stomach/kidneys etc. If your gut lining is damaged or you are consistently eating foods that cause bloating you are adding to your body's stress load.

Most of my lower back issues were resolved when underlying pressure from poor digestion dissipated and i could actually properly tense my core. Leading to better breathing into the rest of the ribcage and decompressing. Also, my theory with my own ability to gain more muscle came from gut lining improving ➡️ Greater ability to absorb nutrients. Additionally good MOVEMENT. Nothing heals you faster than sending blood flow to an area you are trying to heal.

Reframing Your View about Injury and Pain

Pain, an experience with multifaceted dimensions, is mostly controlled by your physical movements and notably by your perceptions of your pain + belief in it.

For example, take the experiences of an intense workout session of runners, soccer players, or combat sports athletes. Very often, the feelings of fascia and muscle soreness are known to them as evidence of working at a high intensity.

Imagine a soccer player after an intense match or a runner who takes on a challenging trail run, breaking the monotony of his usual flat track regimen. Such a change in activity may lead to muscle pain in places that not usually strained in his regular workout. On the same line, a player learning a new kicking to be applied in martial arts might feel his legs sore as he tries to adjust to the new moves and postures for the first time.

Such kind of a positive reinforcement through pain is not all that possible in cases of injuries.

A hamstring injury makes for a good case. Soreness while working on your biomechanics is normal and sometimes inescapable (think even a tough massage). But this should'nt be perceived negatively. 

The healthy balance

If you can manage the pain and tension that comes from your movement practice, take on the kind of mindset you do after a hard workout in a sport or activity that you love. Whether it's 'rehab' or 'performance,' if you're making notable progress and on the path to recovery, ultimately, you're moving towards regaining full health.

The key lies in the framing: view the 'pain' experience as part of the process, a step towards your goals. This switch in mind frame can be an extremely potent modality in both your recovery and performance journey