How I Healed My Low Back Pain Naturally: Part I.

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It's time for another sneak peek of a new episode over at Get-Fit-Guy.

Each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here's what we have from this week's episode “How I Healed My Low Back Pain Naturally: Part I“.

Hop, hop, hop…oomph.

As soon as the muscle on the right side of my low back seized up and sent me into teeth-gritting pain, I knew that my simple morning workout of practicing jump-rope double unders had suddenly resulted in a debilitating injury.

A low back strain. Sprain. Spasm. Pull. Whatever you want to call it, it hurt like heck and within twenty minutes I could barely stand.

But despite back injuries like this sticking with many folks for months, years or even a frustrating entire life of dealing with nagging aches in the spine and hips, I was personally back in action and fully healed within just four weeks.

So how did I heal a serious low back injury so fast?  Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you'd like to see me write, leave your ideas in the comments section below.

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7 thoughts on “How I Healed My Low Back Pain Naturally: Part I.

  1. Natali says:

    Lumbago is a general complaint involving muscles, nerves, and bones of the lumbar area called as a Lumbago. And also, it can call as a Low Back pain shortly LBP or Backache.
    This is an excellent article, and I read it. Back pain is one of the familiar aches that we faced in day to day life. And also there are few additional practices you can do to reduce back pain. If you interest you can check it at >>

  2. Jeremy Ross says:

    Hi Ben, great two-part Article on low back pain! I’m surprised to see only one other response post; surely there are many folks out there suffering from low back pain. Similar to yourself, I injured my lower back doing double-unders in my garage on leg day (Oh the irony). A few days prior, I spent considerable time teaching my 6-yr old daughter how to ride her bike without training wheels. Needless to say, this involved crouched jogging and catching her from falling with sudden movements, which didn’t seem to hurt my back at the time – but rather – came to light during my double-unders. Subsequently, I elected to work out my lower back knots on both sides of my lumbar spine, only to exacerbate the issue – primarily due to spending 60min on the knots and surrounding areas attempting to follow the sciatic nerve.

    As one would reasonably do, I put my standard callisthenic exercise regime on hiatus to focus on recovery and very glad to find this article! I do; however, take this opportunity to kindly ask you a few questions when you have a moment to respond:

    1. Curious – Did you do your HRV test the morning before you injured your back? If so, what did your ANS tell you (i.e., score, etc.)? Following this, did your HRV progressively improve and/or correlate to how you felt while you focused entirely on recovery for the two (2) weeks?

    2. Did you try the sciatica straight leg test to investigate whether you may have had a herniated disk? At the end of day, was your injury more muscle damage than actual spinal damage? You said you recovered in two (2) weeks – that’s impressive.

    3. Did you have an MRI performed at any time during your diagnosis?

    4. Did you return to normal physical exertion once you were 100% pain free? In other words, do you often find it extremely difficult to put on socks and shorts in a crouched elevated leg position?

    5. It appears high performance = high maintenance. Not trying to be narcissistic here, but I’m in the 10-11% BF, strong, and consider myself extremely fit for someone who works at a desk all day. Obviously, you are an elite athlete. In your candid opinion, why do fit people get hurt during a normal routine exercise? Would you say it’s the body signaling imbalances in lower back or glute strength?

    In closing, I would like to say that I truly enjoy your podcast and all the guests you elect to interview. The wide variety of topics, including your submission to vast array of mind and body woo-woo topics is what truly rivals above all other podcasts in my opinion.

    1. In a word, to answer your main question, the reason fit people can get injured during workouts is typically poor biomechanics due to fatigue or loss of focus. A lot of other questions here. To take a deep dive, I'd be happy to help you via a personal one-on-one consult. Just go to and then choose a 20 or 60 minute consult, whichever you'd prefer. I can schedule ASAP after you get that.

      1. Jeremy says:

        Many thanks for the reply Ben! Will consider a consult for a deeper dive. On the positive note, I’m recovering nicely with Core Foundational training, certain yoga poses and Tai Chi. All the best!

      2. Jeremy Ross says:

        Hi Ben, quick update on my progress. I read both True to Form and Biology of Belief as you recommended while heading to Kazakhstan for work. In short, these books were excellent and I combined with practical Foundational Training (with the help of Dr. Goodman’s YouTube videos), and happy to report my back is stronger than before! Your advice was spot on; there was an obvious weakness and imbalance that needed a tune up, and your advice undoubtedly helped!

        Thanks again for taking the time and showing the world how you healed your back – I’m sure others will find this and appreciate the results. By the way, I was quite surprised and pleased to read so much science and history in the Biology of Belief, and Bruce Lipton’s personal revelations!

        All the best!

        1. Great to hear Jeremy, thanks for the update!

  3. Daniel says:

    This was a great read, Ben! Fortunately I’ve not had a lower back injury (so far!) but it was good to see how you tackled yours in case it happens to me anytime soon.

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