There have a lot of debate on social media recently regarding the topic of exercise for people with persistent pain. Some debate what type of exercise we should use and others debate whether or not exercise is even beneficial. But FIRST lets understand what is lower back pain!
What is lower back pain?
Lower back pain is one of the main reasons for disability worldwide, potentially restricting activities of daily living and often leading to a decrease in productivity.
Such limitations affect the working environment, as well as leisure activities. This kind of pain generally occurs more frequently in the older population and can be described as pain between the lower part of the rib and the upper part of the pelvis.
Interestingly enough, such pain can also be associated with incorrect breathing techniques. The diaphragm muscle forms a critical part of this system as it connects to the lumbar spine (lower back) and forms part of the supporting muscles of the back.
What are the symptoms of lower back pain?
Symptoms can vary from:
sharp or dull ache
muscle tightness
referred pain.
It is important to note that the level of pain experienced is not a measure of the amount of tissue damage.
Pain does not = tissue damage
In addition, the imbalance of muscles can, over time, lead to a decrease in function of the muscles supporting your back.
There is a strong belief that being inactive and assuming prolonged stationary positions is not the right remedy for back pain. Increasing your activity level can help resolve your pain more quickly and even reduce disability. However, whilst experiencing pain, people become scared to move and symptoms can worsen. Gaining more knowledge about the cause of back pain and the muscles/joints involved can aid in the treatment.
Exercise with physiotherapy
Physiotherapy and exercise play a big role in speeding up the recovery of lower back pain. Your physiotherapist will do a full evaluation to determine the structures that may be weak or stiff.
Treatment includes passive therapy which is aimed at loosening stiff joints and the muscles involved. Active treatment is aimed at improving the strength and flexibility of muscles surrounding the back. A consistent exercise regime may reduce the severity of future pain.
Do remember that the correct breathing pattern is very important in reducing and preventing back pain.
While experiencing pain, the diaphragm tends to work ineffectively, thus reducing the volume of air (and healing oxygen) inhaled. Speak to your physiotherapist about helping you to breathe correctly in combination with back stability exercises.
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