10 maneras de biohack dolor de espalda asociado con el ejercicio y obtener sin dolor rápido (y por qué su espalda se lesiona en primer lugar)

Translating…

Not that I’m ever known to do this, but I recently did something quite biomechanically stupid.

A couple Saturdays ago, I raced a triathlon. I raced hard. I won the triathlon, actually. But despite keeping myself in relatively good shape, I haven’t been doing much hardcore swim-bike-run training lately and my hips and low back were tight as kevlar cables the next morning.

Nonetheless, I sucked down a stiff cup of coffee and meandered with equally stiff legs down to the gym anyways to get my desired dose of heavy lifting in. Then, sure enough, halfway through a set of barbell deadlifts, I felt a familiar tearing sensation up and down both sides of my low back, as though someone had ripped a curtain across both sides of my backside. I immediately collapsed to the ground writhing in pain, and after ten minutes of fruitless foam rolling and stretching, I hobbled out of the gym with a grimace on my face, a deep aching sensation in my hips and back, and a sinking feeling in my heart that I would be out of commission for at least a month.

But that didn’t turn out to be the case.

Despite suffering a debilitating back injury that would have hobbled me for weeks if it had occurred a decade ago—prior to my ever-growing knowledge of how to heal an injury fast using modern technologies and biohacks—I was back in action weight training, running, playing tennis, and chasing my kids within just five days.

Here’s the deal: the place my mind goes whenever something like this happens, especially when the result is shockingly positive, is to share with you exactly what I learned and what I did to fix the issue. After all, I’m one of those guys who digs into every last nook and cranny to find every solution I can for a problem, particularly for anything regarding the body and brain, and it’s one of my passions in life to share exactly what I find with you (very similar to what I shared when I gotgiardiarecently, and when I contractedMRSAbefore that).

So in this article, you’re going to discover how to relieve lower back pain associated with exercise and get back into action fast with my top 10 biohacks. You’ll also learn exactly why the back can get so screwed by deadlifting in the first place. The first part of this article is edited by me with a few of my practical additions, but mostly penned by my recent acquaintanceDaniel Braun, NFPT-CPT, who is the founder of Braun Body Training Holistics. Dan is currently a fourth-year graduate student in Lebanon Valley College’s doctorate of physical therapy program and has completed extensive anatomy coursework, including a rigorous 6-week cadaver anatomy dissection. He is the author of theLebanon Valley College’s EXSC 202Training and Conditioning Practical Manual, which is currently in the publication process. He graciously offered to fill us in on the issues so many of us experience with deadlifts.

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After Dan fills us in, we’ll then jump into the biohacks I used to fix my own back pain fast. Let’s do this!


Why Deadlifting Can Injure Your Back (& What You Can Do About It)

Many trainers and strength coaches often program the deadlift for its incredible ability to activate muscles throughout the body. The deadlift can be loaded heavier than almost all other exercises and has incredible functional carryover.

Yet, deadlifts can also cause serious injury in an instant, typically in the back—very similar to what Ben recently experienced. Before we dive into how a deadlift could cause such debilitating back pain so fast, let’s take a deeper dive into the anatomy of this particular movement.

The deadlift primarily demands hip hinge mobility. Looking at major muscle involvement from the top, the trapezius and rhomboids are active to stabilize the joints of the shoulder girdle.

Yep, it starts with your shoulder—you can’t deadlift properly with weak shoulder stabilizers, especially if you don’t want added strain on your hips and low back.

Next, the latissimus dorsi is vital for shortening the moment arm during the deadlift to give you more leverage, in addition to assisting in stabilizing the spine through numerous axial attachments, such as thethoracolumbar fascia, spinous processes of T7-T12, iliac crest, and inferior 3-4 ribs, and inferior angle of the scapula.

The erector spinae group, consisting of the spinalis, the longissimus, and the iliocostalis, are literally—as you can probably imagine—vital in maintaining a straight spine throughout the lift.

The core muscles, specifically the transverse abdominis, are also vital in performing stabilization in an antagonistic manner that opposes the erector spinae.

The transverse abdominis, that muscle deep in your lower abs, attaches to the thoracolumbar fascia posteriorly and its contractility plays a key role in deadlift performance. In other words, loose stomach muscles, pelvic muscle inhibition and abdominal bracing issues are all key components that may set you up for a deadlift injury.

At the hip, you should note the importance of hip extension in the deadlift, performed by the gluteus maximus, hamstrings, and part of the adductor magnus. The gluteus maximus also performs hip external rotation, which explains why a wider stance “sumo” variety of a deadlift typically results in more gluteal activation, and why you’ve got no business deadlifting if you haven’t first learned how to properly activate your glutes.

The knees are flexed slightly during the setup phase of the deadlift, and therefore recruitment and contraction of the quadriceps are also required during the deadlift to properly extend the knee. But theactivation of the hamstrings is significantly greater than the quadricepsduring the deadlift due to the ankle and knee moment, which is vital since hamstring utilization can help protect your anterior cruciate ligament (ACL).

Whew!

Who knew picking up an object could be so complex?

So how does this muscular knowledge apply to reducing your risk of low back pain or injury during the deadlift? Here are four reasons why issues with the muscles listed above can screw you over when it comes to deadlifting.

1. Being Sedentary (Especially Sitting) Affects Pelvic Alignment.

We live in an age where sedentary time continues to increase. With that comes tight hip flexors, tight erector spinae, and weakness in the glutes, hamstrings, and abdominals—three vital muscle groups for the proper execution of a deadlift. The gluteal region specifically receivesless blood supply due to sedentary time, and therefore the glutes may not fully recover from exercise due to the lack of nutrient supply, receive poor neurological connection (nerves need nourishment), or besusceptible to pressure ulcers.Inhibition and weakness in the glutes are a hallmark sign of low back pain.

Adding to this issue is Wolff’s law, which states that bones adapt to the forces applied to them. When the pelvis tilts anteriorly due to tight hip flexors and erector spinae,the lumbar spine exhibits an increase in lordosis depth. Increased lumbar lordosis isassociated with vertebral body and intervertebral disc wedging, in addition to spondylolisthesis and spondylolysis.

With all this occurring, is performing a high-weight deadlift, which increases activation of the erector spinae and places the pelvis into an anterior tilt, a good idea?

In Ben’s case, it really wasn’t sitting for a long period of time that caused his pelvic alignment issues, but more likely, being hunched over in a time trial position on a bike the day prior—or possibly even a visit to the toilet just prior to the gym without stretching the hip flexors afterwards (we all do yoga hip openers after we take a long poop before we hit the gym, right?)! As you can see, the message is clear: don’t deadlift if you’ve got short hip flexors, whether the shortening is acute or chronic.

To summarize: high sedentary time causes poor pelvic alignment and tightness in certain muscle groups, causing a variety of nightmare situations for the low back.

2. Being Sedentary Affects Liquid In Your Discs.

When a disc is herniated, the annulus fibrosus will break or tear, causing the nucleus pulposus, the liquid portion of the disc, to be squeezed out. This fluid leaking from the disc can impact a variety of different nerves.

What could be a potential culprit for an acute disc herniation during a deadlift? Once again, we return to the evil of sedentary time. Justone hour sedentary will change the properties of the intervertebral disc in the lumbar spine. These changes result insudden buckling in the lumbar spine, with a load being applied suddenly to the posterolateral portion of the disc, the site of disc herniation.

This study suggests that mechanical changes in the disc resulting from sedentary time cause instability, increasing the risk for a herniation.Repetitive lifting,specifically lifting objects off the ground (aka, deadlift)—especially after sitting—is arisk factor for herniated discs, which can cause avariety of sensations such as pain, weakness, and numbness/tingling.

3. Muscular Imbalances Increase Risk For Low Back Injury While Lifting.

Remember all those muscles I discussed earlier? What happens when we see one side of a trapezius, lat, erector spinae, hamstring, etc. exhibiting significantly more size and strength than the other? From the last seven years I’ve spent in the gym, I’ve found that very few individuals check their back musculature for asymmetries. It’s too hard for them to see, right? Taking the right lat for example. If the right lat, which shortens the deadlift moment arm, is tighter/stronger than the left lat, the moment arm will be shorter on the right side. When this occurs, we expect a rotational dynamic to occur on the axial skeleton while deadlifting, which in short, is a recipe for disaster.

If you always brush your teeth with your right hand, swing a tennis racquet with your right hand, seem to have better balance when standing on your right foot, or have more grip strength in your right hands, and haven’t had aFunctional Movement Screen (FMS)ever performed on yourself, I highly recommend you get it done.Click herefor a list of FMS practitioners near you.

4. Eccentric Lowering During The Deadlift Increases Muscle Damage.

An eccentric contraction will produce greater muscular damage than a concentric contraction due to maximal force generation, and thus, an eccentric contraction will increase delayed onset muscle soreness, or DOMS. Looking back at our deadlift anatomy lesson, you may recall the importance of the transverse abdominis in the stabilization of the spine through its connection to the thoracolumbar fascia.Poor activation of the transversus abdominis(which would result in the DOMS period due to the extreme muscle damage) islinked to low back pain. When combined with lowering of the bar, this can spell disaster for the low back.

God forbid you ever be deadlifting at any gym that frowns upon rapidly lowering the bar or clunking the weights, because that’s going to make the problem even worse, especially if you haven’t learned how to properly stabilize your core while lowering a bar to the ground.

In summary…

  • Know your anatomy and you can solve a variety of fitness problems! Most of them relate directly to anatomy. It’s not that difficult to pick up an anatomy book or even a handy title such as “Becoming A Supple Leopard” and get to know which muscles are where. This helps you know which muscles you need to strengthen or mobilize, and which muscles may need some TLC if you do injure your back deadlifting (hint: it’s each of the muscles mentioned above, particularly the hip flexors, hip extensors, back flexors and back extensors).
  • Proper pelvic alignment is incredibly important for preventing/treating back pain, and sedentary time has a negative impact on pelvic alignment. Don’t sit for long periods of time, and if you have been doing that or, say, riding a bike or taking a poop, stretch your hip flexors and mobilize your hips before hitting the gym.
  • Intervertebral discs are impacted by sedentary time, and this can increase the risk of a herniated disc. Once again, overall sedentary time, especially in a seated position, should be limited as much as possible. Even if you’re on an airplane or in a board room conference meeting, you can place a rolled-up towel or small bag behind your low back to lessen the shortening impact on the hip flexors.
  • Correct muscular imbalances and asymmetries or else improper movement patterns will result. Get anFMS.
  • Eccentric training leads to delayed onset muscle soreness (DOMS) due to the increase in maximal force generation, which can lead to back pain due to poor activation of muscles such as the transversus abdominis (damaged muscles will not fire properly). If you want to deadlift and you’re in the least bit concerned about hurting your back, drop the bar at the top of the lift.

Final note…

…although the sections above are focused on the pain which can be associated with deadlifting, deadlifts should not be avoided or skipped entirely! I could write about countless benefits to heavy deadlifting, and how important lifting a heavy object is. Just ensure the lift is done safely utilizing the correct form. Modified equipment (i.e. using ahex bar, or elevating a bar into a rack pull position by lifting the bar from a position on which it has been elevated) can be used to continue loading if a full range of motion or limitation is identified. The goal should be a full range of motion, pain-free deadlift, due to the functional importance of the hip hinge movement pattern.


How To Relieve Lower Back Pain Associated With Exercise: 10 Biohacks To Get You Back On Your Feet Fast

Thanks, Dan!

Okay, Ben here again.

Look…I get it: not everybody has a bunch of the biohacks I’m about to describe below at their beck and call in their basement like I do at my Batcave compound in the middle of the forest in Washington state.

But it really would be cool to see more progressively-minded practitioners incorporating these type of therapies and technologies into a traditional physical therapy or sports medicine practice so that these type of things might be available in any city for anybody to do if they want to get rid of back pain (or any other similar injury) more quickly without medications or surgical interventions—very similar to how folks such asCognitiveFXandReviveCentershave done for concussions and TBI.

So, that being said…

…in addition to walking thirty to sixty minutes per day at a brisk pace; light, easy swimming; yoga; and low-intensity weight training using primarily weight machines at the gym, I used the following protocol to biohack my back pain and return back to function far faster than I used to in my old “pop an Advil and get on a heating pad” days. In my case, this injury had me on the floor of the gym writhing in pain on a Sunday morning, and I was pain-free and lifting weights again by that following Friday, just five days later.


Biohack #1:Topical Muscle Relaxant/Anti-Inflammatory

Your back and hips are going to be spasming like crazy after the injury, and topical magnesium seems to work best for relaxation effects in this department. I personally usedAncient Minerals magnesium lotion with MSM. There issome research on MSM for its relatively effective anti-inflammatory action, and it seems to work quite well when combined with magnesium.

how to relieve lower back painHere’s the ingredients: Water, Genuine Zechstein magnesium chloride, methylsulfonylmethane (MSM), organic vegetable glycerin, organic simmondsia chinensis (jojoba) seed oil, squalane (olive), cetearyl olivate, sorbitan olivate, organic cocos nucifera (coconut) oil, glyceryl stearate, cetyl alcohol, organic butyrospermum parkii (shea butter), xanthan gum, lactobacillus ferment, cocos nucifera (coconut) fruit extract, sodium hyaluronate. Every ingredient scores 1 on the EWG Skin Deep Database (safest on their scale of 1-10).

You can get this stuff here.

Biohack#2: Rumble Roller “Peanut” Roller PSO-Rite Device

Every morning, I specifically rolled up and down and sheared back and forth my quadratus lumborum, gluteus medius, gluteus minimus, psoas, iliacus, IT bands, and adductors. I also ran apeanut-shaped rollerup and down the vertebra of my low back, then used aPSO-Ritedevice to dig deep into and release my psoas (the handle of akettlebellalso works quite well, but only if you have the pain tolerance of a child-bearing mother).

how to relieve lower back pain

You can get theRumble Roller, the “Peanut” rollerhereand the PSO-Rite devicehere.

Biohack#3: Inversion

Inversion is just a form of “traction,” and in this case, spinal traction is a form of decompression therapy that relieves pressure on the entire spine, and opens up the hip flexors too. Spinal traction is often used to treat herniated discs, sciatica, degenerative disc disease, pinched nerves, and many other back conditions. For this, I used aYogaBody Yoga Trapezethat hangs from my living room balcony, butTeeter Inversion tablesor a set ofgravity bootsare also very good. I did some form of spinal traction for three to five minutes, several times per day—especially after sitting.

You can get the YogaBody Yoga Trapezehere, the Teeter Inversion tablehere, and an EZ-Up Gravity Bootshere.

Biohack#4: The “Coil” Stretch

Although I started each day with fifteen minutes of yoga hip openers,similar to these, of all the stretches I incorporated, my friend David Weck’s “coiling stretch” seemed to the most effective to utilize throughout the day, especially every time I had a quick break from work. I simply held the stretch for ten seconds each side, three times through, multiple times during the day. The stretch itself is a bit difficult to explain but seems to open up the hip flexors and back muscles like gangbusters. You can watch a video of the stretch below, and listen to my podcast with Davidhere.

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Biohack#5: Pulsed Electromagnetic Field Therapy (PEMF)

PEMF machinesgenerate a magnetic field that passes through the skin into the underlying tissue and can relax capillary walls, thereby  aumentar el flujo de sangre al área dolorosa. PEMF también puede ayudar a prevenir los espasmos musculares que acompañan a muchas formas de dolor, especialmente lesiones en la parte baja de la espalda, al interferir con las contracciones musculares. Las frecuencias también pueden interferir con las reacciones electroquímicas que tienen lugar dentro de las células nerviosas, lo que impide su capacidad de transmitir mensajes de dolor a su cerebro. Soy propietario de unPulsecenters PEMF pad , e hice este protocolo exacto al menos una vez al día:

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Biohack# 6: Parches de puesta a tierra

cómo aliviar el dolor lumbarPuedehaga clic aquípara escuchar mi reciente podcast con Clint Ober, en el que discutimos la táctica poco conocida de puesta a tierra (también conocida como puesta a tierra) para reducir la inflamación y acelerar la curación. Para esto, utilicé los parches de conexión a tierra en elsitio web Ultimate Longevityde Clint. Los puse todo el día mientras trabajaba en laestación de trabajo permanenteen mi oficina, durante al menos 20-30 minutos cada vez: uno en la parte delantera de las caderas y otro en la parte inferior de la espalda lo más cerca posible del área del dolor. Este tipo de “tratamiento localizado” funciona mejor que tumbarse sobre una alfombra de tierra. La conexión a tierra no solo reduce el dolor, sino que tambiénaltera los números de neutrófilos y linfocitos circulantes, y pueden afectar varios factores químicos circulantes relacionados con la inflamación.

Puede obtener los mismos parches de conexión a tierra que utilicéaquí. p>

Biohack# 7: Agua NanoVi

NanoVi es un enfoque libre de drogas utilizado para iniciar la reparación y el rejuvenecimiento al mejorar la actividad celular. El NanoVi es un dispositivo que infunde agua con una carga electromagnética que genera radicales libres de señalización ROS para someter a su cuerpo a un estrés oxidativo leve. Al cargar el agua en su tanque de retención del humidificador, luego llevarlo a través de un tubo a una cánula nasal alrededor de su nariz o una pequeña tubería de la que puede respirar, el NanoVi crea una “señal bioidéntica” que se parece mucho a la señal que se parece mucho a la uno emitido por los radicales libres dentro de su cuerpo. Esto estimula una respuesta curativa más fuerte que la que solo los radicales libres de señalización causarían, lo que da como resultado una respuesta mejorada al estrés oxidativo y una mayor reparación y recuperación celular. De todos los “hacks” que utilicé, este es uno que no “sentí” directamente mientras lo usaba, pero solo estoy confiando en la investigación sobre este, y me encantaría ver algún tipo de estudio clínico en humanos que eventualmente emerja. muestra el impacto real en la inflamación del tejido. De todos modos, lo incluí y respiré el agua durante aproximadamente una hora al día mientras trabajaba en mi oficina.Haga clic aquí a>para escuchar mi podcast con la gente de NanoVi y aprender cómo obtener uno de estos dispositivos para ustedaquí.

Biohack# 8: Infrarrojo (Sauna Biomat JOOVV)

La terapia con luz roja puede aliviar la inflamación crónica al aumentar el flujo sanguíneo a los tejidos dañados, y en numerosos ensayos clínicos se ha encontrado que aumenta las defensas antioxidantes del cuerpo. El Dr. Michael Hamblin, de la Facultad de Medicina de Harvard y el Hospital General de Massachusetts, es uno de los investigadores de fotomedicina más importantes del mundo, y ha estudiado la terapia de luz a fondo, concluyendo que uno de sus efectos más reproducibles es “una reducción general de la inflamación, que es particularmente importante para los trastornos de las articulaciones , lesiones traumáticas, trastornos pulmonares y en el cerebro.

Dr. Hamblin explica que las longitudes de onda de la luz roja e infrarroja cercana son “una forma muy leve de estrés que activa los mecanismos de protección en las células”. Por ejemplo, cuando las longitudes de onda más largas o la luz roja visible golpea la piel, empuja a las mitocondrias para hacer que la energía sea más eficiente y aumentar la producción de antiinflamatorios curativos o antioxidantes que combaten enfermedades “.

Basado en esto, utilicé un panel de luz JOOVV de cuerpo completo durante 10 minutos por día mientras trabajaba en mi oficina, sin camisa para la exposición directa a la espalda. Hice lo mismo en la parte delantera de mi cuerpo para golpear los flexores de la cadera y el transverso del abdomen. Además, cada vez que estaba en la cama o acostado, lo hacía en elBiomat, que también produce infrarrojos.

Finalmente, y esto fue un gran cambio de juego debido a la combinación de calor, la activación del sistema nervioso parasimpático e infrarrojo, hice todo el estiramiento que pude en mi sauna de infrarrojos, incluidos todos los abridores de cadera y la bobina estiramientos mencionados anteriormente en este artículo, y también algunos estiramientos de Core Foundation (haga clic aquí para obtener el libro “True To Form”, que le enseña todos estos estiramientos, que son fantásticos para descomprimir la columna vertebral).

 cómo aliviar el dolor lumbar a>

Para el JOOVV, utilicé elElite Panel a>, para elBiomat, elBiomat Pro, y para la sauna, elClearlight Sanctuary Model a>.

Biohack# 9:Péptido BPC-157

cómo aliviar el dolor lumbar

Hay un cuerpo grande de investigaciónsobre la eficacia del péptido inyectable o administrado por vía oral BPC-157 en la curación del tendón, la eliminación de la inflamación y el aumento del flujo sanguíneo a las áreas lesionadas. Utilicé un bolo relativamente grande de BPC-157: 500 mcg todas las mañanas durante cinco días consecutivos, y aunque está disponible sistémicamente donde lo inyecte o incluso con administración oral, decidí inyectarme por vía subcutánea directamente sobre el cuadrado lumbar en ambos lados de mi atrás, donde el dolor y la rigidez parecían peores. Puede obtener más información sobre BPC-157 y cómo funciona (y otros péptidos) eneste artículoy también eneste podcastcon el Dr. William Seeds yeste podcastcon Jean-Francois Tremblay.

Puede obtener el Dr. Seed’s Oral BPC-157aquí(use BEN para un 15% de descuento), y consulte elsitio web de la International Peptides Societypara encontrar un médico experto que pueda recetar usted la forma inyectable.

Biohack# 10:Kion Flex

Kion Flex es una combinación de múltiples factores que pueden ayudar a una recuperación de lesiones más rápida, que incluye: cómo aliviar el dolor lumbar

  • Jugo de cereza: un extracto natural que ayuda en la descomposición de los cristales de ácido úrico, que se depositan en las articulaciones, tendones, riñones y tejido conectivo, ayudando a mejorar la rigidez y la movilidad.
  • Jengibre: una hierba que, cuando se extrae adecuadamente, puede soportar una respuesta inflamatoria saludable. El jengibre también es un antioxidante fuerte y se ha demostrado que alivia las molestias musculares.
  • Cúrcuma: también conocida como curcumina, la cúrcuma tiene excelentes propiedades antioxidantes que pueden proteger sus células del daño de los radicales libres y respaldar la respuesta inflamatoria saludable de su cuerpo.
  • Corteza de sauce blanco: la corteza de sauce blanco se ha utilizado para aliviar el dolor asociado con el ejercicio durante más de 2400 años, que se remonta a la época de Hipócrates. Sus propiedades para aliviar el dolor provienen de un glucósido llamado salicina, a partir del cual el cuerpo puede producir naturalmente ácido salicílico (aspirina). Esto, junto con los efectos antioxidantes de los polifenoles y flavonoides que se encuentran en la corteza de sauce blanco, respalda la respuesta inflamatoria saludable del cuerpo al ejercicio y puede ayudar a combatir el dolor muscular post-ejercicio.
  • Ácido hialurónico: el ácido hialurónico es uno de los componentes principales del líquido articular (técnicamente llamado líquido sinovial), y es el principal elemento lubricante en las articulaciones.
  • Boswellia: Conocida por su nombre más popular, el incienso, Boswellia se ha utilizado durante cientos de años para diversas dolencias. Puede ayudar en la respuesta saludable del cuerpo al estrés oxidativo y la inflamación. Los estudios han demostrado que puede aumentar dramáticamente su tolerancia al dolor.
  • Miristoleato de cetilo: este ácido graso natural promueve el bienestar de las articulaciones y se ha investigado clínicamente. Los resultados preliminares de varios estudios de investigación han encontrado que el miristoleato de cetilo es efectivo para apoyar la salud general de las articulaciones.

En última instancia, esto es como una “fórmula de escopeta” de todas las hierbas y compuestos que pueden ayudar a una recuperación más rápida de la lesión, y simplemente tomé doce (¡sí, doce!) cápsulas por día con el estómago vacío , justo antes de acostarse. Puede obtener Kion Flexaquíy usar un código de descuento del 10% BGF10.


Resumen

Entonces eso es todo.

Obviamente, aprender a aliviar el dolor lumbar se reduce a mucho más que una simple almohadilla térmica y un puñado de ibuprofeno, y espero que los consejos de este artículo le hayan sido útiles. Es cierto que solo rasqué la superficie de la gama completa de modalidades de recuperación que considero mucho más progresivas que los consejos de recuperación aburridos que podrías recibir del fisioterapeuta o médico promedio, pero no temas …

… mi próximo libro “Boundless” tiene un capítulo completo, muy “carnoso” dedicado a la recuperación y la curación de lesiones.Puede hacer clic aquí para acceder a la lista y recibir notificaciones inmediatas cuando se publique ese libro.

Nuevamente: me doy cuenta de que no todo el mundo tiene la mayoría de las cosas enumeradas anteriormente simplemente por su casa, pero mantengo mis dedos cruzados para que los médicos y profesionales que puedan leer este artículo consideren agregar algunos de los elementos anteriores en sus práctica. He descubierto que muchos de estos, aunque vuelan por debajo del radar, son increíblemente beneficiosos en mi propio proceso de recuperación y curación de lesiones, especialmente cuando están “apilados” juntos.

Mientras tanto, deje sus preguntas, comentarios y comentarios sobre el dolor de espalda con biohacking a continuación, o sus propios consejos, ¡y prometo responder!

 

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