Recruiting Football Talk VIII

#160,298
#160,298
TheRain said:
Best I can do...
  • Stay Active, but Avoid Aggravating Movements:
    • Engage in gentle activities like walking or light stretching to prevent muscle stiffness.
    • Avoid prolonged sitting, heavy lifting, or twisting motions that worsen pain.
    • Brief rest (1-2 days) may help during acute flare-ups, but avoid extended bed rest, as it can worsen symptoms.
  • Apply Heat or Cold Therapy:
    • Cold packs: Use for the first 48-72 hours of acute pain to reduce inflammation. Apply for 15-20 minutes every 2-3 hours.
    • Heat therapy: After the initial inflammation subsides, apply heat to relax muscles and improve blood flow. Use a heating pad or warm towel for 15-20 minutes.
  • Stretching and Exercises:
    • Piriformis stretch: Sit with one leg crossed over the other, pull the knee toward the opposite shoulder, and hold for 20-30 seconds.
    • Knee-to-chest stretch: Lie on your back, pull one knee toward your chest, and hold for 20-30 seconds.
    • Cat-cow stretch: On all fours, alternate arching and rounding your back to improve spine mobility.
    • Perform these 1-2 times daily, stopping if pain worsens.
  • Over-the-Counter Pain Relief:
    • Ibuprofen or Naproxen: Nonsteroidal anti-inflammatory drugs (NSAIDs) reduce inflammation and pain. Follow dosage instructions and consult a doctor if using for more than a few days.
    • Acetaminophen: May help with pain but doesn’t address inflammation.
    • Avoid long-term use without medical advice due to risks like stomach or liver issues.
  • Maintain Proper Posture:
    • Sit with a straight back, feet flat, and knees at a 90-degree angle.
    • Use a lumbar pillow or rolled towel for lower back support.
    • Avoid slouching or sitting on soft surfaces like couches for long periods.
Click to expand...

I did all of this plus the decompression table. One additional thing I did which helped a lot was getting a good pair of supportive shoes which seemed to lessen the pressure.
Ultimately though for me, all of this was temporary relief. Lower back surgery fixed it.
 
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