Low back pain is very common. Most (80%) Australian adults will experience at least one episode of low back pain during their lifetime. Although often very painful, the majority of lower back pain will resolve without needing further intervention. Physical activity and specific movement is an important part of that care.
Exercise is a great treatment for any sort of back pain. Remaining active and fit throughout the injury is imperative in eventually regaining normal function. If you enjoy gardening, then staying active may mean pottering in your garden, even if heavy jobs such as digging or pruning are too much for you. If you run marathons, staying active may mean continuing training but reducing the distances you run each week.
Whilst experiencing pain, exercise prevents muscle atrophy, muscle weakness and loss of cardiovascular function. Staying active ultimately helps you ensure that other aspects of your health do not decline too.
Accredited health practitioners such as chiropractors, physios and exercise physiologists can help you plan a suitable progressive training program in your preferred form of exercise. The spine and its surrounding musculature are all designed for movement and stability. If you have had multiple instances of back pain then it is vital that you seek professional help in designing your exercise program, as your muscles and joints may be affected with chronic conditions.
Furthermore, progressive overloading is extremely important if you want to see increases in strength and function. For example if you prefer walking, then you may look to overload this exercise by walking on inclines and declines or intermittent running whereby you sprint for 1 minute and walk for 5.
As your pain starts to decrease, the smaller stability muscles around the spine may still need to be rehabilitated to regain its full strength and mobility. In order to do this, you must incorporate smaller, specific movements to your rehab plan.
If you are struggling with back pain and think that exercises may aid in your recovery, please do not hesitate to contact our clinic and one of our chiropractors will work with you to create a specific exercise program designed to suit your needs.
