Acute Low Back pain, Simple Exercises to recover fast ...
Just hurt your back?
Everyone will have at least one episode of Low back pain in their lifetime.
It hurts like a lot you feel like you can't move...
Believe me when I tell you I understand your pain , I had these episodes myself in the past and it is not fun...
We (healthcare professionals) used to think that this meant that we should just lay around and NOT MOVE until the pain went away. And to be honest, this is very tempting because many times laying down is the most comfortable position!
However, we now know that you should try to KEEP MOVING and doing what you can, even within the first few days of aggravating your back.
Sure, finding positions that relieve discomfort is important, but you don't want to be spending ALL of your time laying around! This can actually limit your recovery
The most important thing to be aware of is that the majority of acute low back injuries or flare ups tend to resolve in about 6-8 weeks on average, no matter how horrible they initially feel
So don't worry...you'll be fine!
The following exercises are meant to start moving right after an acute episode of back pain.
🎥 Spine Mobility or Cat-Camel
Begin on all fours with your arms directly under your shoulders and knees bent 90 degrees.
Slowly round your back up toward the ceiling, then let it sag down to the floor while looking up, and repeat.
Make sure to use your entire back for the motion and keep your movements slow and controlled.
🎥 Side Lying Open Book Thoracic Rotation with Knee on Foam Roll
Begin lying on your side with your bottom leg straight, and your top leg bent at 90 a degree ankle, resting on a foam roll. Your arms should be straight and together in front of you on the ground.
Slowly move your top arm away from your other arm, bringing it to the floor behind you, and rotating your upper trunk. Next, bring your arms back together, and repeat.
Make sure to keep your top leg on the foam roll.
🎥 Modified Curl-up
Hands under the low Back for support. Keep one leg extended.
Begin by stiffening the Abdominal Muscles, elevate elbows, maintain neutral neck and simply raise head and shoulder off the ground slightly.
In the past, doctors used to tell patients to get bed rest to back pain. . Today, I'm here to tell you that this is no true! Several studies now show that bed rest can actually make back pain worse. Instead, manage back pain through movement.
In most cases, moving around or low impact sports like swimming, and walking will help keep you limber and get you through back pain better than resting.
🎥 Side Plank or Bridge.
Begin lying on your side with your knees bent, propped up on your forearm. Your elbow should be directly under your shoulder.
Engage your abdominal muscles and raise your hips up into a side plank position, keeping your knees on the ground. Hold this position, then return to the starting position and repeat.
Make sure to keep your core engaged during the exercise. Do not hold your breath or let your hips roll forward, backward, or drop towards the floor.
🎥 Bird Dog.
Begin on all fours, with your arms positioned directly under your shoulders.
Straighten one arm and your opposite leg at the same time, until they are parallel to the floor. Hold briefly, then return to the starting position.
Make sure to keep your abdominals tight and hips level during the exercise.
Rest, expensive MRIs will not help you much.
Research shows that active movements as early as tolerated is the treatment of choice for Low back pain
After an episode of Low Back Pain, patients need to recover the ability to lift weights even from the floor
Physical Therapy is the best initial choice for people with back pain
Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries. With more than 20 years of experience helping athletes return to their sports after an injury. He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages
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Board-Certified Sports Specialist
Owner of White Bay Physical Therapy
“Keeping Athletes in the game”
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