Low Back pain, Myths, Facts and Simple Exercises to recover fast ...
Just hurt your back?!
Everyone will have an 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!
Today we analyze the most common mistakes people with back pain do.
Most of these mistakes and ingrained in myths or popular beliefs that people follow but Science has shown that these myths are incorrect. Learn how to properly manage your back pain for a quicker and long-lasting recovery.
We will finish with a simple routine all my patients with Low back pain do at the beginning of the treatment.
MYTH # 1 Rest Is the Best Thing for Pain Management
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.
MYTH # 2: My back hurts because of my Arthritis
Arthritis is inflammation of one or more joints that typically causes stiffness and pain. And that’s true! BUT there is no way to know exactly if arthritis is the direct cause of back pain. Studies have looked at the x-rays of people with arthritis and many people have no back pain!
MYTH # 3 : Activity avoidance , you can't lift weights
Back pain should not stop you enjoying exercise or regular activities. In fact, studies found that continuing with these can help you get better sooner!. If you do activities including lifting weights, you should better unload, modify or adapt your exercises but no avoiding doing that! Initially, you may need to reduce the amount of load and then progressively increase the load or intensity, as your body gets better. With time and proper control of exercises for your body, you can get back to normal activities.
MYTH # 4: An MRI is not necessary before starting physical therapy.
A good therapist will identify your problem and will help you manage your pain. The MRI provides a therapist a little value in terms of finding the right exercises for you! If you have any pain, start physical therapy as soon as possible
SIMPLE EXERCISES FOR MANAGING LOW BACK PAIN
🎥 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.
🎥 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.
🎥 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.
🎥 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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