Strained a muscle and had to heal it up mostly by myself

[Torn Mind]

I pushed something way too hard and my quadratus lumborum definitely went out, along with the lower erector spinae. The real pain and inability didn't settle in until Saturday. I took myself to urgent care...they prescribed cyclobenzaprine and 600mg Ibuprofen.
I took the cyclobenzaprine once. While the effect may be useful in self-massage for me in the future, the stuff made me drowsy the day after and out of sorts. It also caused me to feel pain in the bone.

There were three points that needed address. The QL at the 12th rib and down to halfway below. The lower erector spinae, and the QL around the at the hip bone. I used the "QL Claw" product to finally break down the erector spinae "knot". The most difficult spot is the portion of the QL right above the hip bone.

Diet-wise, I tried my best with plenty of high quality protein. Ground bison last week and today. Salmon, peanut butter, mackerel. At vitamin C via navel oranges and apples. Ate more dark chocolate for the magnesium.

Also, I did try some ice a couple times.

 

[igor_kavinski]

Curcumin supplement or turmeric with some black pepper mixed with a tablespoon of extra virgin olive oil.

 

[Torn Mind]

Curcumin supplement or turmeric with some black pepper mixed with a tablespoon of extra virgin olive oil.

I do try to take turmeric+black pepper daily and have been mostly compliant for at least 2-4 weeks prior to the injury, if not longer.

 

[deadlyapp]

In addition to simple tissue work you should also be working some PT stretches into the mix. 90/90s, bird dogs, cat cows, deep lunges, couch stretch, the list goes on and on.

 

[ch33zw1z]

I like the limber 11 lower body warmup, and add in some yoga + Athlean X posture stuff.

when I neglect this and stand / sit too much, my middle to lower back let’s me know. I suspect the QL is the problem now, but wasn’t sure for a long time.

anyways, deadly on the right track

 

[igor_kavinski]

When I went for physiotherapy sessions for backpain, I found out that it's extremely relaxing. It's something I wish I could afford every single day. It's possible to do some exercises on my own to the same effect but no match for having a real human do it for you.

 

[JEDI]

There were three points that needed address. The QL at the 12th rib and down to halfway below. The lower erector spinae, and the QL around the at the hip bone. I used the "QL Claw" product to finally break down the erector spinae "knot". The most difficult spot is the portion of the QL right above the hip bone.

Diet-wise, I tried my best with plenty of high quality protein. Ground bison last week and today. Salmon, peanut butter, mackerel. At vitamin C via navel oranges and apples. Ate more dark chocolate for the magnesium.

Also, I did try some ice a couple times.

$70 for the QL claw?
How is there no knock offs in the market yet for a simple looking product?