Lower Back Pain? This Is How I Start My Recovery | ZARADKA Class

Lower Back Pain? This Is How I Start My Recovery | ZARADKA Class

OUR CLASS https://youtu.be/4IAEogGL7e8

Sometimes we overload the lower back. We get excited, train too hard, do too much, and suddenly remember we’re not 20 anymore. For me, when my lower back starts bothering me, I don’t immediately jump into heavy stretching or strengthening. I go back to basics.

My first step is getting on the floor and reducing the load from gravity on my spine. Then I focus on slow breathing to help relax tension through the abdominal area, hips, and hip flexors.

Next, I begin gently reactivating my glutes, core, and hips with controlled floor-based movements. No rushing. No forcing. The goal is to get the right muscles working again before I add more load.

When my back starts feeling better and movement feels comfortable, I gradually return to standing exercises, light resistance, squeezing exercises, and muscle activation.

That’s the ZARADKA approach: reduce the load, breathe, activate, then gradually rebuild.

Remember our golden rule: no pain. If your lower back pain is strong, persistent, radiating down the leg, or getting worse, stop and see a qualified healthcare professional.

Follow ZARADKA for more practical movement, mobility, recovery, and body-awareness

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