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Hey fitness nerds!

Today I am going to tell you how to solve lower back pain.

This is a bit of a selfish one.

I’ve been suffering from lower back pain forever now. And I wanted to research how to improve my lower back.

It helped me a lot and it improved my back in 3 weeks.

Here is what I found out:

If you want this app for free when we launch, go to busybody.io, make an account, start using the web app, and give feedback + suggestions. 

Now let’s dive into the newsletter. Read 🔽 below. 

🤚 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Cardio, not weights

• Article Explained Simple: What exercises damage your lower back the most

• Tips of the Day

• The best protein shake recipe

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How to manage lower back pain

Lower back pain is extremely common.

It’s not just me and you.

But almost 80% of people will experience it at some point in their life for a prolonged time.

It is more common in men, however.

What actually happens in our bodies for us to experience lower back pain?

Factors like muscle or ligament strain, herniated discs, and degenerative disc disease contribute to ongoing pain.

Muscle or ligament strains happen because of overuse or sudden movements, while herniated discs occur when the discs between vertebrae degenerate or become damaged, irritating nearby nerves.

Additionally, degenerative disc disease can lead to chronic pain due to age-related changes in spinal discs.

These conditions combined contribute to the lower back pain.

And how do we fix it:

Firstly, maintaining a healthy weight is crucial as excess weight puts additional strain on the lower back.

Strengthening your core muscles through exercises like planks and bridges can provide essential support to your spine.

Improving your posture by keeping your shoulders back and engaging your core can also reduce strain on your lower back.

Taking regular breaks to stretch and move around, especially if you have a desk job, can help reduce muscle fatigue.

Lastly, incorporating activities that promote flexibility and strength, such as yoga or Pilates, can help alleviate lower back pain.

By incorporating these simple tips into your daily routine, you can reduce your risk of experiencing lower back pain and improve your overall quality of life.

In conclusion, lower back pain is a common issue, but it's not inevitable. By making a few simple changes, you can reduce your risk and live a healthier, happier life.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

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3 Tips on how to prevent lower back pain

This is for all of you who are lucky enough to not have lower back pain yet.

Do these 3 things to never experience it:

1. Exercise regularly
   
   Incorporate activities that strengthen your core muscles, such as yoga, pilates, or specific exercises targeting your back and abdominal muscles.
   
   Strong muscles provide better support for your spine, reducing the risk of lower back pain.
   

2. Good Posture
   
   Whether you're sitting, standing, or lifting objects, proper posture is crucial for spinal health.
   
   Avoid slouching and strive to keep your spine aligned.
   
   Use ergonomic furniture and tools to support good posture, especially if you have a desk job (Herman Miller is known for ergonomic chairs but the price is extortionate).
   

3. Stretch and good form

   
   If you have a sedentary job or spend long hours sitting, take regular breaks to stand up, stretch, and walk around.
   
   Gentle stretching exercises can help reduce tension and keep you flexible.
   

   When lifting heavy objects, bend your knees and keep your back straight. Use the strength in your legs and avoid twisting your spine while lifting.

Some of these tips helped me as well.

When working in a hospital I sit a lot during clinics. Regular stretching helps me with keeping my muscles flexible.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

The best protein shake recipe (makes 1 serving)

I have a protein shake every single day. It’s great and keeps my sugar cravings at bay.

The problem is that the majority of protein powders, and therefore shakes, don’t taste well. I use a vegan vanilla protein powder to avoid bloating.

And this recipe is delicious.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 380 kcal

• Protein: 35 g

• Carbohydrates: 40 g

• Sugars: 25 g

• Fat: 10 g

The Ingredients

• 150g skyr (about 2/3 cup)

• 1 scoop protein powder (approximately 30g or 1/4 cup, depending on the brand)

• 1 tablespoon raw cocoa nibs

• 1/2 cup coconut milk (120ml)

• 1/2 cup frozen berries (75g)

• 1 medium banana

The Instructions

1. Prepare Ingredients:

   • If your protein powder and cocoa nibs are not at hand, gather them along with the rest of your ingredients. Ensure your banana is peeled and possibly broken into chunks for easier blending.

2. Blend the Base:

   • In a blender, combine the skyr and coconut milk as the base of your shake. This mixture will ensure a creamy texture and help the other ingredients blend smoothly.

3. Add Main Ingredients:

   • Add the frozen berries, banana, protein powder, and raw cocoa nibs to the blender. The frozen berries will help give the shake a refreshing chill and thick consistency.

4. Blend Until Smooth:

   • Blend all ingredients on high until the mixture is smooth and uniform. Ensure there are no chunks remaining, and the cocoa nibs are well integrated, though they will add a slight crunch.

5. Adjust Consistency:

   • If the shake is too thick, add a little more coconut milk or some water and blend again to reach your desired consistency.

6. Serve Immediately:

   • Pour the shake into a large glass or a shaker bottle if you're on the go. Enjoy immediately to benefit from the nutrients before they begin to degrade.

Vote for the next week’s Recipe by clicking the button below

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