How I’m Dealing with My Lower Back Pain
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January 30, 2026
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"Harmony in Every Heartbeat
Do you want to workout with me daily? Checkout my ZGYM at: https://zuzkalight.com Follow me: …
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That thunbnail is a biggest scam of the year😎
Wow 💘💐👸 ☯️🔑🔂 Fitness Diva 🏆
I'm new Subscriber 😎💻📲🔎😍
You can massage most of there muscles yourself. Use your body weight to massage these muscles against a carpeted stair one vertebrae at a time. Gentle circular motion in middle of back and on sides. Heaven.
Elongated stiff muscles.
Squats are not all that healthy for you in long run. If overdone with heavy weights. My friend pulled his disk out and had get operation. You don't need all that heavy weights. Careful everyone
pain ..pain in my eyes,to look you my love¡
I tried this for a total of 2 minutes and it is already helping my hip flexors and my glutius medius! Thanks so much for this info it is really going to improve my workouts!!
I also have that problem. It started when i was 17 years old, after 2 years of regular strenght training. My spine is kinda fucked up now (im 31 years old). I think it would be better for me, if i never did any sport.
Can you do a workout about "deep back muscles" ?
Thank you ☺
Susanna
this is exactly what was wrong with me last year , I stupidly let it get to a point where I was in so much pain and discomfort I couldn't even sleep … a year later and im only just coming back and out of it . Lots of pilates , physio and yoga . I learnt a lot from my mistakes and respect Activation and posture exercises so much more now ❤
Hi Zuzka, what's the name of that device you were using to align/reset your spine? It was like a wooden ladder thing that you put your foot in and lay for a few minutes?
I've been dealing with lower back pain since 1988, and had an operation on my L-5 disc in 1992. Though surgery improved my condition immensely, one unthinking move can aggravate scar tissue and bring back weeks of pain, so it's something you have to learn to manage for the rest of your life, surgery or not. I have learned that sleeping on my back with a pillow under my thighs (not knees) will usually eliminate the pain in days/weeks depending on the severity of the injury. You MUST avoid activities involving lateral movement! For me, exercise has to come from moving in a straight line. Walking, running, cycling, kayaking/canoeing, hiking, swimming, and skating (for VERY short periods) are how I exercise now. Court and racquet sports are right out, as are baseball/softball/touch football or team frisbee. NEVER allow friends to talk you into these! The same goes for my first love, hockey (I'm Canadian). As I had been pain free for several years and was in great shape from running, I thought I'd try to play hockey again in the fall of 2015 (at the age of 54) for the first time since 1991. I made it for 3 months, but the sciatica returned with a vengeance in December and I had to quit it all together in January. It took me until the middle of June before I was pain free again, primarily from sleeping with a pillow under my thighs and doing pelvic tilts and other physio exercises. Hockey also gave me very nasty tennis elbow in both arms. I went for physio for 6 months with little improvement. My wife suggested I see her naturopath for Bowen therapy. I was skeptical but kept an open mind. After four treatments over a month and doing the exercises I was taught the elbow pain was about 90% gone in six weeks. I plan on trying Bowen on my back when I have the next flare up. Having put in a good word for Bowen practicing naturopaths, let me say this- AVOID CHIROPRACTORS! They are charlatans who will keep you in a revolving door which is really a centrifuge designed to empty your wallet! And their quackery can make your back worse! Wasted my time and money on one when I first injured my back, and would have had my operation sooner had I gone to an orthopedic surgeon instead. Good luck to anyone dealing with discogenic back pain. Like it or not, you're in it for the long haul. Hope someone finds something useful in what I've said.
This was awesome information.
Zuzka, wordeful, top the top sexy
Hello busy lady. I started bulletproof coffee with my intermittent fasting. Wow ! Thanks. I really enjoy this coffee. I wish you to get better soon. I hurt myself now and then too. It just happens, i find it rather abnormal if people never ever ever hurt or get some sort of minor pain. Thanks for tons of motivation that you manage to deliver through your vids. I dare to throw tiny suggestion for you: POWERBANDS. Incorporate them in your routines. They are inexpensive and great part of my home gym. Their elastic attribute makes your body keep adjusting to the changing tension. They are a must for me, anywhere I go. Also TRX straps. Cool cool. Get better soon.
Incredible!
Perfect timing for me..great info here. Much appreciated❤
Sorry to hear about your back injury, Zuzka! Funny though – about 2 weeks after starting the bunny slope workout, I also injured my back (from years of sitting to much, and then tiling a kitchen floor bent over my knees likely threw it over the edge). It's likely a bulged disc and is super painful. I can't wait until it's more manageable and I can get back into your workouts AND do postural therapy! Thanks for sharing ways to address these issues and good luck with your recovery! 🙂
So so soooo beautiful <3
Skinnn!
Hi Zuzka: I regularly have severe back pain when I try kettelball swing….But why?…I'm well trained,and strong, I train daily from several years, so I can't understand….
I want to mary you oh my god your beautiful
You've got tight hamstrings! If you're suffering anterior tilt in LPHC your hams are being constantly stretched too making you more prone to a hamy strain. LPHC realignment,, this is gonna kill ya (jokingly/no voodoo) You gotta do Plank 2-3x/wk @1min. It resets it easy!! After that, Bird dog 1set 20x & mule kicks to engage the lower multifidus 2sets 15x. Rotate it, Mule, Bird, Mule. This will reteach those force coupling muscle fibers or contractile coupling muscle fibers to recontract strongly again. (Recheck dialogue vocabulary?) I'm curious if you experienced the rubberish sensation? It's not pain, it's just rubbery without strength within the lumbar. You probably need to be in heavy squats to experience that? That's how I found it anyways 🙂 Quite the learning curve! 😉
So the psoas & abdominal also plays a major role in this game which you'll have already reinforced with *PLANK*. (Deadlift is the real freaker! If you do sit ups afterwards & try to stand, all abs will spasm contract/cramp bending you over forward like melting plastic lol)
So a few other low back strategies are in PETE EGOSCUE, all styles of wallsits even the upside down inverted ones!
I do some belly flat exercises, lying face down low back arches 3set 12x. Then in same position, with arms forward outstretched like superman, I do opposing appendage lifts, hand straight, toes pointed. Easy fix girl! You just got to know the resources. Plank should be your main remedy, pending on severity, & that's easy as F!
OH & once plank immediately returns the LPHC to it's appropriate position, your hamstring will resume their natural unstretched length without the current residual over exertions. 🙂 This will strengthen & appropriate your whole core.
Enjoy! 😉
Thank you.
Hope you get better soon!
Thanks for the education 🙂
I have a knee issue that has been bothering for a year and half. The physical therapists prescribed gluteus medius exercises and my lower back pain went away and then a few months later the knee is about 90% better. Everything is connected but the effect of the therapy can take time.