MICHAEL FATICA
Fatica is a consultant osteopath for The Back in Shape Program (backinshapeprogram. com), an online rehabilitation program for treating back pain. He has been treating and advising patients for 10 years, specialising in the spine and spinal mechanics.
Q: I recently pulled a muscle in my lower back while lifting weights. How can I aid recovery and prevent lower-back strain going forward?
A: Resistance training is great for long-term back health, especially when done well. However, sometimes accidents like this do happen, and often we find that it’s a case of imperfect form aggravating the lower back. It is highly likely that it is a strain of the joints in your lower back that has resulted in the ‘pulled muscle’ feeling you’re experiencing.
Short-term, we want the back to heal well. Below, you’ll find two different exercises designed to help by supporting neutral spine alignment and taking pressure off the spine, as well as its ligaments and muscles.
Bed decompression (3-5 minutes)
This is a really effective way to relieve the pressure on
