Mastering Lower Back Pain

In this two part video, I'll show you how I massage to decrease the tension in the primary muscles that have insertions on the lower back.

Though it can be helpful to know what to massage when you're alone, the information shared is best if you're with a partner... Send them this video so they’ll help you!

Furthermore, it can be interesting to note that nutrition can play a role in how intense muscles cramps are (not all muscle tension is due to muscle cramps though they can be linked).

 - It can be interesting eat more potassium, calcium and magnesium, which have a role in muscle function and electrolyte balance (a deficit can increase muscle cramps).

Food supplements are an option (just avoid magnesium oxide), otherwise:

Foods Rich in Calcium:

1. Milk, cheese, and yogurt are excellent sources.

2. Kale, spinach, and collard greens.

3. Some orange juices, cereals, and plant-based milks are fortified with calcium.

4. Sardines and salmon (with bones) (though salmon tends to be higher in microplastics).

5. Almonds and chia seeds.

Foods Rich in Magnesium:

1. Spinach, Swiss chard, and kale.

2. Almonds, cashews, and pumpkin seeds.

3. Black beans, chickpeas, and lentils.

4. Brown rice, quinoa, and whole wheat.

5. Look for dark chocolate varieties with high cocoa content.

Foods Rich in Potassium:

1. Bananas, oranges, and avocados.

2. Potatoes (with skin), sweet potatoes, and tomatoes.

3. Spinach and Swiss chard.

4. Beans, lentils, and peas.

5. Salmon and tuna (though these tend to be higher in microplastics).

Gently strengthening muscles that tend to cramp can help decrease the frequency of cramp occurrences as well as good hydration.

Pain is multifactorial and nutrition is unlikely to contribute to 100% of your cramps, but even if it’s 20% it’s worth dealing with!

I hope you find some useful information!