Physical Therapy Exercise for Low Back Pain

Physical Therapy Exercise for Low Back Pain + The Big Picture

Low back pain—three small words that can really disrupt one’s life. Whether it's a dull ache that nags you when you sit too long or sharp pains that stop you in your tracks, low back pain is one of the most common health complaints worldwide! So, what's the solution? For many, the answer lies in physical therapy. But when we talk about physical therapy, it’s easy to think of massages or hands-on techniques. However, this blog is all about the exercise and active lifestyle components of physical therapy for low back pain—because that's where the magic really happens! Active therapy is healing from the inside out. Let's dive in and explore how exercise and lifestyle chnages can help alleviate low back pain to help you get back to doing the things you love.

What Causes Low Back Pain?

Low back pain (especially the chronic type) isn’t just solely about physical factors like muscle strain or bending over awkwardly. While those may potentially play a role, modern research emphasises a broader view known as the biopsychosocial approach. This approach suggests that low back pain is influenced by a combination of biological, psychological, and social factors.

• Biological Factors: This includes physical causes such as muscle imbalances, joint problems, or past injuries.

• Psychological Factors: Stress, anxiety, and fear of movement can contribute to the sensation of pain, making it feel more severe than it actually is.

• Social Factors: Your lifestyle, work environment, and even support systems can impact how you experience and manage low back pain.

While some people can resolve their back pain with just some exercises, more often than not, much more is required for most people. Think of low back pain as a puzzle—each piece represents a different factor contributing to your discomfort. To solve it, you generally need to address more than just the physical components.

Understanding Pain

Not all low back pain is created equal. There are two main types to consider:

1. Acute Low Back Pain: This is your short-term pain, typically lasting less than 12 weeks. It’s often linked to a specific incident like lifting something heavy or moving awkwardly. With the right care, acute low back pain usually resolves fairly quickly.

2. Chronic Low Back Pain: When pain lingers for more than 3 months, or the issue persists past the typical healing time-frame, it may become chronic in nature. It may have started as acute pain that didn’t fully resolve or could stem from more complex issues involving both physical and non-physical factors. Chronic low back pain requires a more holistic treatment approach, emphasising both physical therapy exercises and lifestyle interventions.

Understanding which type of low back pain you’re dealing with is crucial, as it helps shape the treatment approach. Acute pain often responds well to immediate physical interventions, while chronic pain needs a gradual, multi-faceted approach.

Exercise Treatment for Low Back Pain

Exercise might not be the first thing you think of when your back is aching, but trust me—it’s a game-changer! When designed correctly, physical therapy exercise for low back pain can strengthen muscles, improve flexibility, and enhance overall movement. Here’s a breakdown of the types of exercises that can make a real difference:

1. Hip Mobility and Core Stabilisation Exercises
   Improving hip mobility and stabilising core muscles reduces strain on the lower back. Examples may include hip circles, planks, and bird dogs.

2. Flexibility and Mobility Exercises
   Gentle stretching and slow, controlled active movement help reduce muscle tightness and stiffness. Examples may include knee-to-chest stretches, child’s pose, or seated forward bends.

3. Aerobic Exercise
   Activities like walking, swimming, or cycling increase blood flow to the tissues, promote healing, may reduce stiffness in the back, and can promote a pain relief effect.

4. Strength Exercises
   Strength training exercises, such as squats, hinges, or resistance band workouts, build support for your spine and lower back.

5. Real Life Graded Movement
   Gradually building up to everyday movements helps prepare your body for regular activities. Slowly progress from partial movements to full, functional movements.

Keep in mind that this is a general outline. Every person’s experience of low back pain is unique, so it’s essential to have an exercise program tailored to your individual needs and circumstances. Please always consult with a qualified health professional before embarking on any new exercise routines.

Lifestyle Interventions for Low Back Pain

Physical therapy exercise for low back pain is a powerful tool, but it’s only one part of the equation. Addressing your lifestyle is equally important. Here are some effective lifestyle interventions:

1. Obtain Quality Sleep
Sleep is when your body repairs itself. Lack of sleep can increase pain sensitivity, making it harder to recover from low back pain. Some quick tips include:

• Aim for 7-9 hours of quality sleep each night.

• Reduce artificial light exposure before bed.

• Obtain natural light upon waking for at least 20 minutes.

2. Manage Stress
Stress doesn’t just affect your mind—it impacts your body too! High stress levels can lead to muscle tension and an increased perception of pain. Relaxation techniques like meditation, yoga, or breathing exercises may make a significant difference.

3. Stay Active Throughout the Day
Avoid prolonged sitting or standing (or any position for too long). Take frequent breaks to move around, stretch, or do a quick set of exercises. Every little bit counts. The key is finding and moving between positions that cause the least amount of strain on the body.

4. Hydration and Nutrition
Staying hydrated and maintaining a balanced diet can support overall muscle function and may reduce levels of inflammation. Make sure to drink enough water throughout the day and eat a variety of foods rich in nutrients to support tissue healing and overall health.

These lifestyle changes can work alongside physical therapy exercises to optimize recovery and reduce the likelihood of recurring low back pain.

How to Prevent Low Back Pain

Prevention is better than cure! Here are some strategies to keep low back pain at bay:

1. Embrace a Strong, Resilient Mindset
   You are not broken! Your mindset plays a big role in how your body handles and perceives pain. Cultivate a resilient attitude and focus on what you can do, rather than what you can’t. This can empower you to take charge of your recovery.

2. Use Proper Lifting Techniques
   Lift with your legs, not your back. Keep the object close to your body and avoid twisting while lifting.

3. Stay Physically Active
   Regular exercise, even if it’s just a daily walk, helps keep your muscles strong and your joints flexible.

4. Create a Supportive Environment
   Set up your home or workspace ergonomically to support your back. Use a supportive chair, adjust your desk height, and ensure you’re not straining when using your devices.

5. Address Pain Early & Don’t Ignore the Warning Signs
   Don’t wait for pain to become unbearable before addressing it. The earlier you intervene, the easier it is to manage and resolve.

Conclusion

Physical therapy exercise for low back pain is an essential component of managing and preventing discomfort. It’s not just about physical gains—it’s about reclaiming your confidence in movement and improving your quality of life. Whether your pain is acute or chronic, a well-designed exercise program combined with lifestyle interventions can help you overcome low back pain and keep it from coming back.

If you’re struggling with low back pain, consider booking an online Exercise Physiology appointment or getting in contact with Alignment Exercise Physiology for professional guidance. We’re here to help!

By Scott Howard (Clinical Exercise Physiologist) │ 22/10/2024 │ Alignment Exercise Physiology