Back pain affects almost everyone in their life at some point. Whether it’s due to work-related damage or a slip, back pain – and more precisely lower back pain – causes more global debility than any other state. Yet regardless of how debilitating back pain can be, there are ways to lessen it and get you back to feeling like yourself again.
If you are living with acute or chronic back pain, you know well how fast it can stop you in your paths. Moreover, if you were dealing with this, your physician would tell you to stop any activity and have bed rest. But inactivity is not a way to treat all forms of back pain.
Actually, US-based chiropractor Dr. David Shapiro from Complete Spine Solutions speaks that lack of motion and bed rest slows down the recovery process in people. Think motion, if you want to accelerate your healing time.
Exercise is good for healthy living but physiotherapist Dr. Alice Holland from Stride Strong Physical Therapy does caution people about doing exercises which are not exactly prescribed for them. This is because back pain can arise from a herniated bulging disc or it could be from stenosis, or sacroiliac dysfunction.
Exercises to help prevent back pain
When it comes to back pain exercises which can help prevent pain, Holland says that is a wholly different issue. Her strongest opinion is to strengthen the abdominals and the gluteus muscles in your bottom.
One exercise which is involved in targeting the abdominal muscles is the plank. Obviously, some patients compensate severely with this exercise as they are too weak to keep hips up. Therefore, such patients can maintain good form and adjust the exercise to make it easier if it’s difficult.
Moreover, a strong core can protect most people, irrespective of their history or state, from causing spinal joint problems.
Researchers also agree that the foundation of your body’s strength is your core. This area can be recognized as the area around your abdomen and lower back. He also commends the plank for supporting this region and preventing back pain, if you use good form.
To do; lie down on your front with forearms on the floor. And place your elbows beneath shoulders. Feet should be stretched on the floor with toes. Rise on your toes so that your forearms and toes touch the ground. Your body should be some inches off the floor in a straight line. Bring your belly button to spine, by contracting deep abdominal muscles of your body. Then, tighten your buttocks and upper body.
Double leg squat
For strengthening the gluteus muscles, the traditional double leg squat is an outstanding exercise to do. Signs to remember are hips back, core tight and your knees aligned front.
To d; stand with your feet a little wider than shoulder-width apart. Spread arms out straight in front of you and palms down. Gradually bend legs and squat down till thighs are parallel to ground or for an advanced move, go a little lower than parallel. Moreover, keep your head up and look straight. Then take pause at the bottom and stand back. You can also add dumbbells for resistance.
You cannot go wrong with walking. There is no need to walk fast to protect your back. Even slow rounds around your living room are sufficient to help with movement and recovery.
This is because walking lets the firing of the transverse abdominal muscles. These muscles maintain core stability, and the cyclical fluctuation of arms and legs allows for accurate blood flow and circulation.
When to see a doctor
Although many of the workouts and treatments you can do are helpful, there may be times when seeing a doctor is important. Researchers recommend consulting a doctor who must be an expert in spinal complications when you have;
Sharp lower back pain
This could be a disc herniation or organ issue or another acute spine which needs to be addressed. Lower back pain which lasts more than a week could be serious that won’t resolve on its own. This is less probable to be a muscle seizure and more to be an injury which needs medical attention.
Pain, coldness or weakness in the toes, legs, or feet
This is an inflammation of motor or sensory nerves which can be something more serious. Vascular issues must be ruled out when more basic spine care does not resolve these signs.
A loss of bowel or bladder function
In this case, go straight to A&E. This could specify spinal cord compression and permits instant emergency medical attention.
Back pain does not have to disturb your life forever. Through proper care, treatment and exercises, you can get back to living an active and happy life.