First, REST if there is muscle spasms or nerve pain then stretch using the correct movement and technique/form and most importantly try to figure out how it lead you to this position in the first place so that once healed you can implement new lifestyle changes. Back pain is also a good reminder to slow down in life and appreciate every single moment you had outdoors.

There’s tooth pain, there’s heart break, and then there’s L5-S1 disc herniation.

1. Breathe

Your nervous system is connected to your spinal column.

2. Rest

3. Stretch

4. Hydrate

5. Remove/limit caffeine intake or remove caffeine completely and substitute with alternatives

6. Anti-Inflammatory Foods

7. Supplements that may help:

• Magnesium Glycinate (muscle tension, nerves)
• Vitamin D3 + K2
• Liposomal Vitamin C (to help with collagen production for spinal discs + lowering inflammation)
• Curcumin (inflammation)
• Omega 3

8. Implement new lifestyle habits

Pilates to help strengthen core muscles and support spinal column.

9. Add in medicinal herbs to help reduce inflammation

10. Proper sleep routine: