It’s a pandemic! And no, I’m talking about the viral kind. I’m referring to lower back pain (also known as lumbago. According to the World Health Organisation, between 60-70% of people in industrialised countries will experience lower back pain sometime in their life . Out of these people, 1 in 5 people will end up developing long-term pain and disability . As a physiotherapist, this is one of the biggest problems I see in the clinic. A little niggle slowly evolves into back pain before completely taking over someone’s life.
For some people, their pain will become so unbearable to the point where they rely on painkillers, use injections, or even resort to surgery. Unknowingly, these expensive treatments might actually be more harmful. Side-effects from drugs. Infections after operations. These are real-life consequences that should not be ignored. Instead of learning how to fix a sore back, this article will teach you exercises to prevent lower back pain.
Preventing lower back pain through routine preventative exercises.
Prevention or cure?
Despite being over 500 years old, this quote perfectly describes the way modern medicine is heading towards. Instead of treating the disease or injury when it becomes chronic, preventing it from occurring should be the first approach. The philosophy at Digital Physio has and will always prioritise being proactive rather than reactive. Our blogs and resources have been developed to prevent you from asking “why does my back hurt?”
The Relationship Between Poor Movement and Pain
Interestingly, I noticed that a lot of people with lower back pain had developed poor movement patterns. Some lacked strength and stability in certain areas. Whilst others were stiff and rigid. These were most likely changes that occurred over time due to repeated habits like sitting or compensating behaviours.
Although exercise alone will not prevent lower back pain, it can certainly improve the body’s movement patterns, strength and flexibility. All these physical traits are essential for back health. Other factors to consider when preventing pain include posture, work, lifestyle choices and even stress.
Those with low back pain or have recurrent issues should consider attending physiotherapy or/and liaising with their doctor. In the meantime, you can avoid this altogether by trying my favourite simple and effective prevention exercises. .
Exercises for Preventing Lower Back Pain
1. Glute Bridge:
2. Bird Dog:
4. Threading the Needle:
5. Cat Camel:
Don’t Wait! Start These Exercises Today For Preventative Back Care
Simply dedicate 5 minutes a day and try a couple of these exercises. Start out by choosing a few of these exercises for 15 repetitions for 2 sets. You don’t need to do them all at once, but you can try a set every couple of hours. As you can see, it doesn’t take much to keep healthy at all!
As a daily routine, we’ve been accustomed to brushing teeth twice a day to prevent cavities. Naturally, it would only make sense to spare a few moments to take care of your back. We need our back for every waking moment of the day, so following a simple daily routine should be a no-brainer.
Keep in mind that everyone is unique and will have their own needs. Perhaps you need more mobility. Or maybe more core stability. There is no single movement or exercise that can definitively prevent lower back pain.
So what’s the takeaway? As with all aspects of health, you have the most influence on how our body will feel, look and move. The decisions that you make today set the trajectory for your future health. Spending a few minutes a day moving costs nothing but a bit of effort. On the flip side, it could save you the trip to the physiotherapist, doctor and even surgeon.
Looking to blast away your pain? Wanting to move better? Need to find ways to get lower back pain relief? Getting reliable information online can be overwhelming with the amount of conflicting information being published everyday. For evidence-based and reliable physiotherapy advice, click here to check out my blogs at Digital Physio.
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