ADAPTING EXERCISE for Lower Back Pain
By Susie Black - get free updates of new articles here
In this current article series my plan is to offer hints and tips for adapting your activity to suit common aches and pains. To be clear, this is a series on making long term issues more bearable so you can continue to stay fit - not a series on causes, prevention or treatment. Having said that, as back pain can last so very long, these tips include some treatment-like guidance.
Today our focus is on Lower Back Pain.
As many of you already know, I began my career in fitness because of severe, chronic back pain. Learning how to manage my condition through exercise led me to helping others do the same. Now, my focus is on using activity to delay, manage and alleviate health conditions in older adults.
Non-specific low back pain affects up to a third of the UK population each year. One year after a first episode of back pain, 62% of people still have pain. (NCBI Bookshelf) Learning how to exercise around back pain can be hard going, especially as the cause of the pain may never be found. Here are some tips below to keep you moving in spite of pain.
Please note that if you have sciatic pain (pain which shoots down either leg) or are experiencing spasming pains across the back you should consult a physiotherapist before exercising to rule out any conditions which may be exacerbated by activity.
Tips for adapting exercise for back pain.
Focus on improving core strength safely. Learning how to brace your belly and back muscles are key for both preventing back spasms and returning more quickly to your normal routine after a back pain incidence. Obviously I'm going to recommend Pilates here but exercise therapy is a also a good choice if you need results fast.
Perform all movements with good posture and correct technique. Adapting every exercise to commence from a position of bracing will improve your posture and technique instantly and in every circumstance so we're circling back to Pilates know-how again!
Focus on good lifting technique. Whether its a kettle or a kettlebell, understanding how to share the load out over your body is the safest way to adapt for reducing lower back pain during exercise and reducing further complications.
Avoid high impact exercise or exercises which cause spinal compression. It may not be forever; I taught high-impact aerobics right up until my back surgery and as soon as the disc had healed afterwards. Giving yourself permission to take it easy during flare-ups will help in the recovery process and prevent you from pushing through too much pain.
Stretching tight muscles regularly is essential. The term stretching should really include releasing, aligning and strengthening muscles. This is imperative during flare-ups but go gently and try not to overdo things. It's easy to attempt moves when you're warmed up that you may regret later when you cool down.
Conversely, don't overstretch. If you have a tendency to want to 'feel the burn' you may have a high pain threshold when it comes to back pain. Physio and therapist prescribed stretches are likely to be gentle and regular rather than scream-worthy. If you're unsure which way to move to help yourself then it's physio time.
In classes or at the gym. Inform your instructor and listen to their modifications and advice. In Pilates classes we specifically ask about injuries at the start and then we continue by using a joint mobiliser segment to visually check our participants' joint actions and movement patterns. This helps us gauge how to guide class members through the session. We're not mind readers though so don't make us guess!
Building Knowledge.
Here is a simple fact sheet to assist with your back care and an article about exercise and back pain to help round out your knowledge.