Hey there, readers! As a physical therapist and fitness advocate who's been through the ups and downs of dealing with low back pain I know how challenging it can be, both physically and emotionally. In this blog post, I want to share insights that could genuinely make a difference for anyone facing similar struggles. These five crucial points combine my personal journey with professional knowledge derived from medical research, offering a detailed guide to navigate and manage low back pain effectively. So, get comfy and join me on this exploration of essential aspects that pave the way to a healthier, pain-free life.
1) You are not alone
Firstly, if you're grappling with low back pain, it's important to recognize that you're not navigating this journey alone. The World Health Organization (WHO) reveals that an surprising 619 million individuals worldwide experienced low back pain in 2020. Looking ahead, this number is expected to soar to 843 million cases by 2050, a reflection of our growing population and aging community. It's heartening to know that this common ailment affects people of all ages, and most individuals will encounter it at least once in their lives. As we age, the likelihood of experiencing low back pain increases, peaking between 50 and 55 years, with women particularly susceptible. WHO's insight that about 90% of cases involve non-specific low back pain underscores the shared nature of this challenge. These statistics serve as a gentle reminder that your struggle is understood, and taking steps towards managing this discomfort is a shared endeavor toward a future free of pain.
2) Activity vs Rest
It's completely understandable that persistent pain can heighten sensitivity in your spine and surrounding muscles, affecting your ability to move comfortably. What's crucial to grasp is that the discomfort you feel during activities is not necessarily indicative of severe damage; rather, it underscores the heightened sensitivity of your structures. Research-backed evidence emphasizes that it's not only safe but also normal to experience some initial pain when initiating movement and exercise. This discomfort tends to subside over time as you gradually become more active. In fact, exercise and movement have consistently proven to be among the most effective approaches for treating back pain. Strikingly, prolonged and excessive rest can have counterproductive consequences, potentially leading to a lower quality of life over time. Instead of assuming that rest is the only solution, research advocates for a gradual return to activity, highlighting its safety and long-term benefits for managing back pain and enhancing overall well-being. So, embracing movement becomes not only a physically beneficial choice but also a well-supported one, ensuring a healthier and more fulfilling life in the long run.
3) Is it your posture or a weak core ?
Contrary to common belief, back pain is not solely caused by how we sit, stand, or bend, even though these activities may sometimes be painful. Research indicates that various postures can be healthy for the back, and it is entirely safe to relax during everyday tasks such as sitting, bending, and lifting, even if it involves a rounded back – in fact, it's often more efficient. Dispelling another misconception, weak 'core' muscles do not necessarily cause back pain. People with back pain often tense their 'core' muscles as a protective response, akin to clenching a fist after spraining a wrist. While strength is important for muscle activation, maintaining tension consistently isn't helpful. Learning to relax the 'core' muscles during daily activities can prove beneficial. Additionally, backs are resilient and capable of healing within three months following an injury. If pain persists beyond this period, it suggests the involvement of other contributing factors. Back pain can often originate without a specific injury, potentially tied to stress, tension, fatigue, inactivity, or unaccustomed activity, making the back sensitive to movement and loading. Understanding these multifaceted factors provides a more comprehensive approach to addressing and managing back pain effectively.
4) Alignments, adjustments and spinal segment manipulations
It's essential to approach the idea of getting spinal segments adjusted with a critical lens, as research suggests that it might not be the magical solution often perceived. While some individuals may experience relief, research indicates that the efficacy of spinal adjustments can be influenced by a placebo effect in many cases. Moreover, the specificity of targeting a particular vertebral segment may not be as precise as commonly believed. It's comparable to the benefits derived from a hot pack or a good stretch – if it provides relief, that's excellent, but it should be regarded as one component of a comprehensive approach. Building tolerance for the body and muscles remains a crucial aspect in managing low back pain effectively and ensuring the ability to perform daily tasks without undue discomfort. Rather than relying solely on specific interventions, fostering overall resilience and strength through targeted exercises and lifestyle adjustments proves to be a more enduring and research-backed strategy for achieving lasting relief from low back pain.
5) Deadlifts ?
Research consistently supports the inclusion of deadlifts as a beneficial and research-backed exercise for managing low back pain. Contrary to common misconceptions, deadlifts, when performed with proper form, can contribute to strengthening the muscles surrounding the lower back, promoting resilience and reducing the likelihood of pain recurrence. Importantly, deadlifts are adaptable to individual fitness levels. Whether you're a beginner or more advanced, deadlifts can be tailored to your current physical readiness. They can be initially regressed to accommodate your comfort and gradually progressed as your strength and resilience improve over time. This versatility ensures that deadlifts can be a sustainable and effective component of a comprehensive strategy to alleviate and prevent low back pain, fostering long-term back health.
Remember, if you're dealing with low back pain, you're not alone in this journey. It's essential to approach your well-being with compassion and patience. Understanding these five facts empowers you to make informed decisions, fostering a sense of control over your health. Take the time to prioritize self-care, consult with healthcare professionals, and listen to your body. Your well-being matters, and with the right knowledge and support, you can navigate the path toward a healthier, pain-free life.
Wishing you strength, resilience, and a future filled with comfort and vitality.