Exercise and Lower Back Pain
Longevity Exercise Physiology Drummoyne, Edgecliff, Marrickville, Bella Vista, Randwick, Pymble , Balmain and Neutral Bay work with many clients that experience chronic lower back pain on a daily basis. In this blog we will discuss what exactly chronic lower back pain is and some helpful facts that may assist in your understanding.
WHAT IS CHRONIC LOWER BACK PAIN?
Chronic lower back pain is a defined as pain that continues for 12 weeks or longer. This pain will remain, even after an initial injury or underlying cause of acute lower back pain has been treated. Symptoms may include pain, spasms and/or stiffness in the back, and pain, tingling and/or numbness in the legs or feet.
“Lower back pain is common but is rarely due to serious disease. Staying active will help you get better faster and prevent more problems” – Arthritis Australia
Lower back pain is one of the leading causes of disability worldwide, with 80% of Australian Adults experiencing at least one episode of lower back pain in their lifetime.
WHAT TYPE OF EXERCISE IS BEST FOR LOWER BACK PAIN?
- Muscular strengthening
- Increases strength, especially of the small muscles that surround the lower back
- Ensure progressive increase in weight lifted to improve strength of lower back muscles
- Core strengthening
- Having a strong and stable core is a fundamental aspect of spine health
- A strong core allows for flexible movement and risks further injury
- Aerobic exercise (swimming, walking)
- Aerobic exercise gets the blood flowing to your back muscles which can help them recover from injury and increase strength
- Keeps the spine functional and mobile
- Dancing, Yoga, Tai Chi and Pilates
- Strengthens muscles in the abdomen and pelvic areas that help support the lower back
- Improve balance and flexibility which can be reduced from lower back pain
HOW CAN AN EXERCISE PHYSIOLOGIST ASSIST YOU AND YOUR LOWER BACK PAIN?
- Individualised exercise prescription and programming to assist in your lower back pain
- Assistance with goal setting and motivation to perform exercises to improve lower back pain
- Support – someone to check in with on a weekly/monthly basis
If you or anyone you know would benefit from exercise as a result of chronic lower back pain, give us a call on 1300 964 002.
Written by Annabel Bergman
