Back Pain Management through exercise

4 out of 5 adults will suffer back pain at some point in their lives. This rehabilitation therapy will enable you to find a solution to this major health issue. It is undoubtedly the case, that there is an increasing crossover between some of the knowledge and skills that you would have previously associated with Physiotherapy, Osteopathy, Chiropracters etc and that of the health and fitness professional. We as movement therapists for instance, now regularly perform postural assessments and prescribe corrective exercises around these assessments. With this in mind, we integrate a number of physical therapy related assessments and exercises within a gym environment and open your eyes to the future of movement without pain.

Lower Back Pain Management

This is the most common type of back pain. Affecting 8 out of 10 people at some point in their lives. It is known in the medical world as ‘non-specific’ low back pain.

Taken from the NHS website - “Most experts now agree that staying in bed, lying down or being inactive for long periods is bad for your back. People who remain active are likely to recover more quickly.”.

‘Non-specific’ low back pain (i.e. not caused by cancer, infection, fracture or an inflmmatory disorder) is caused by problems with structures in the back such as joints, discs, muscles, tendons and ligaments. The NICE guidelines define this back pain as pain that has lasted for longer than 6 weeks but less than a year.

Initially this may be extremely difficult, if the pain is severe, but at least trying to move around as and when you can and a little more each day. Try to avoid anything that causes a lot of pain. But often symptoms are not as severe and range from just tension and stiffness to pin- point pain or global soreness.

One of the most important things to do is to address the causes of your back pain to prevent further episodes. Your back is at the centre of everything we do it is no coincidence that the human centre of mass is just below the belly button (height of the lower back!) however we are constantly moving away and towards this point. Have you ever tried to stand completely still it is impossible we are always swaying, and our muscles and soft tissue have to keep adjusting our joints to bring us back towards centre each time. Now imagine that you have really poor posture like some of these pictures. Picture where that centre of mass may have now moved and the muscular imbalance and misalignment of your joints that is now occuring. The more severe the likelihood the more pain you will be in. 

Common causes of back pain are:

  • poor sitting posture
  • general poor posture
  • over weight
  • stress
  • bad lifting technique
  • repetitive strain from injury.