Health
As many as 80% of people have symptoms of low back pain during their lifetime. Low back pain is the leading cause of injury and disability for those younger than 45 years old.
Exercise is commonly advised as one of the best ways to help prevent and manage most back pain. The type of exercise you do does not matter if you do something and remain active with exercises like
- Swimming – the water environment takes the strain off joints and muscles while working out the entire body
- Yoga – strengthens core and back muscles and increases flexibility
- Pilates – strengthens muscles and the spinal column and promotes good posture
- Exercise programmes – provide a cardiovascular workout and all over body conditioning which includes the back and core muscles.
There are also some exercises you can do on your own at home without specialist equipment that can help to strengthen your back and prevent and ease back pain. If you find that any of the exercises exacerbates your back pain, try another one or seek advice from your GP or health professional. You should, however, expect some minor discomfort after starting an exercise programme, since your body may not be used to exercise.
- Bridges: Lie on the ground with your feet flat on the floor, hip-width apart. With your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line. Keep your shoulders on the floor. Lower back down. Rest for 1 minute. Repeat 15 times.
- Drawing in manoeuvre: Lie on the ground with your feet flat on the floor, hip-width apart. Relax your hands by your sides. Take a deep breath in. Breathe out and pull your bellybutton into your spine, engaging your abdominal muscles without tilting your hips. Hold the contact for 5 seconds. Repeat 5 times.
- Superman: Lie on your stomach with your arms extended out in front of you and your legs long. Lift your hands and feet off the ground approximately 6 inches, or until you feel a contraction in your lower back. Engage your core muscles by slightly lifting your bellybutton off the floor. Reach away with your hands and feet. Be sure to look at the floor during this exercise to avoid neck strain. Hold for 2 seconds. Return to starting position. Repeat 10 times.
- Back arch: Lying face down on the floor, push up with your arms your hands placed below your shoulders. Keep your pelvis on the floor and only raise your back. Repeat 10 times
- Cat’s pose: Arch the back, at the same time, look down at the floor. Then lower the stomach towards the floor, hollowing the back while looking up. (If you are pregnant you should not do the second part of this exercise instead keep your back straight) Repeat 10 times.
- Arm and leg extension: In an all fours position stretch one arm forward in front, while stretching the opposite leg out behind. Return your arm and leg to original position. Repeat 10 times and do the same with the other leg.
Tips for back pain:
- Exercise your back regularly – walking, swimming (especially back stroke) and using exercise bikes are all excellent to strengthen your back muscles but anything that you enjoy and helps you keep active will be beneficial.
- Keep active and moving even when you have pain. Gentle walking and stretching will prevent stiffness. Also try to avoid long periods of bed rest as this is counterproductive.
- Always lift and carry objects close to your body, bend your knees and your hips not your back and never twist and bend at the same time.
- Try to maintain a healthy diet and lifestyle as this will help prevent back pain. Quit smoking as it increases your chances of developing back pain.
- Try to carry loads in a rucksack and avoid carrying single sling bags.
- Always try to maintain good posture. Avoid slumping in your chair, hunching over your desk and walking around with your shoulders hunched up.
- Always use a chair with a back rest and sit with your feet flat on the floor or on a foot rest. Don’t forget to change your sitting position every few minutes.
(Pooja Popat is a practising as a Physiotherapist since last five years and currently working as a Physiotherapist in aged care facilities. Apart from her profession, she likes to help various community people such as old age community, Cerebral palsy children’s community etc. Hence, she has done her Masters of Physiotherapy in Community Rehabilitation. She also loves cooking and painting.)