Summary of "Understand THESE Steps of Healing Low Back Pain!"

Key Wellness Strategies and Self-Care Techniques for Healing Low Back Pain

Respect and Acknowledge Pain

Pain is a tool and signal, not something to ignore. Healing requires recognizing pain and respecting the time it takes to heal.

Build Tissue Tolerance and Trust Gradually

The first 6 weeks are like “watering a plant” — internal nervous system changes happen even if no visible progress is seen. This phase involves retraining the nervous system to use muscles properly and rebuild trust in the body’s ability to move without pain.

Progressive Stages of Healing and Training

Tissue Tolerance and Trust: Nervous system adapts, pain decreases, muscles start to be activated again.
Circulation and Tension: Light exercise to increase blood flow and gentle tension in muscles.
Strength Gains and Progression: Ability to do more reps and hold positions longer, feeling muscle contractions and fatigue.
Muscular Growth: Significant muscle hypertrophy around the spine and supporting structures.
Structural Changes: Long-term adaptations in discs, bones, joints, ligaments, and tendons.

Avoid Rushing Into Intense Training

Jumping into heavy or deep back training too soon can worsen injuries, similar to doing deep squats with bad knees. Training must be scalable and patient, gradually increasing intensity over time.

Understanding the Healing Timeline

Different tissues heal at different rates (nerves, muscles, joints, bones).
Nerve and nervous system adaptation can happen relatively quickly (weeks), while structural changes take much longer (months to years).
Most disc herniations can spontaneously reabsorb over time with proper loading and training.

Rebuild Mind-Muscle Connection

Chronic pain leads to muscle inhibition and weakness due to nervous system protective mechanisms. Healing involves retraining the nervous system to trust and activate the back muscles properly.

Consistency and Patience Are Crucial

Healing low back pain is a long-term process requiring faithfulness to gradual work without pushing into pain. Being hyper-consistent and patient is key to achieving lasting improvements and preventing recurrence.

Use Back Extensions and Holds as a Core Exercise

Back extensions are scalable and directly target the muscles and structures involved in low back pain. Progress through levels: from short holds with no pain, to increased reps and time under tension, to muscle strengthening and growth.

Avoid Immobilization

Immobilizing the back after injury causes muscle atrophy, weakness, compensations, and further pain. Movement and gradual loading are essential to maintain circulation and tissue health.

Methodology Summary

Start with very gentle back extensions or holds to build tissue tolerance and nervous system trust.
Progressively increase time under tension and repetitions as pain allows.
Focus on building circulation and gentle tension before moving to strength gains.
Aim for muscular growth around spinal muscles to support the spine.
Over time, expect structural improvements in discs, joints, and bones.
Be patient and consistent, respecting pain signals and avoiding pushing through pain.
Understand that healing timelines vary by tissue type and injury severity.

Presenters / Sources

Unnamed presenter sharing personal experience and scientific insights on healing low back pain through gradual back extension training and nervous system retraining.