Low Back Pain
What is Low back pain (LBP)?
LBP is very common among the Australian population, 80% of the population will experience at least one episode of LBP during their lifetime.
The majority of LBP complaints are known as “mechanical LBP’ where the pain has built up over time due to exposure to continuous postures or movements that cannot be supported by the Lower back fully. Simple care programs will resolve these issues and the programs include exercises and stretches.
However sometimes LBP can be caused by serious disease/ incidences or tissue damage
- Pain occurs after a traumatic event
- Wakes you during the night
- Does not reduce in pain no matter what posture or position you obtain
- Numbness or tingliness, pins and needles in your bottom or buttocks or lower leg
- Bowel or bladder irregularities
How should I stay active?
Activity or exercise is key to prevent pain from building up in the LB; there is no specific type of exercise/activity to perform, it is just movement. Movement is key; whether that is gardening, walking, cleaning the car or performing some form of structured exercise program.
Low level exercises like walking is a great way to distribute your body weight evenly through the LB and keep natural curve in your spine, which is crucial. Being stationary and sitting down for hours and hours each day is the main culprit for mechanical lower back pain and other diseases.
What are the benefits of Exercise with LBP?
When you stand up you have 100% of load (BW) going through your lumbar spine (Lower back). This is ideal for your spine and allows it to maintain its natural curve.
– When you sit down at a desk or a table, you have 150% of load going through your lumbar spine.
– When you lean forward in a chair with hands by your side you have 175% of load going through the lower back
– When you lean forward in a chair to tie your shoes you have 275% of load going through your lower back.
So as you can see sitting down and not being active is literally killing you and your back. So getting up and walking will prevent excessive load going into the lower back and prevent not only the muscles from overworking to maintain your natural spine curve and the ligaments from stretching beyond their normal limitations, but will prevent potential risks of bulging or herniated disc ruptures.
What happens when my back starts to recover?
When you had severe LBP, you were suing exercise to stay active and to stop yourself from getting worse. As your LBP reduces, you can increase the program of preferred exercise to include:
- Graduated Training: Increase in training load
- Specific exercises: Exercises designed to help you
- Spinal Movement: Range of motion is integral to the spinal health
- Strengthen the truck and abdominal muscles: Work the muscles that will stabilise the spin and minimise force through the lower back
Exercise is the Best Medicine
Exercise Physiology in Melbourne with an accredited exercise physiologist (AEP). Accreditation as an exercise physiologist is the mark of an experienced and qualified health professional who knows exactly how to help treat clients that suffer from low back pain.
Our experienced and skillful Exercise Physiologists at Moonee Valley Health and Fitness achieve the best results possible for our clients by adopting a holistic approach to rehabilitation. Your exercise physiologist will combine clinical exercise prescription with appropriate lifestyle advice to help you regain your quality of life and have you back doing the things you love.