HOW TO CONFORM TO NEW YEAR’S RESOLUTIONS WHEN LIVING WITH BACK PAIN

HOW TO CONFORM TO NEW YEAR’S RESOLUTIONS WHEN LIVING WITH BACK PAIN
05 Jan 2017

New Year’s resolution time is here, the pressure is on to decide how you’re going to positively change yourself over the coming weeks. If you’re a regular gym buff you’ll see new faces in the gym which, lets be honest, are unlikely to be there in 6 weeks time. But what happens if you can’t commit to a programme because your back pain won’t allow it? Frustrating hey?

The advice for back pain 20 years ago was to rest, but research has shown that inactivity only makes things worse.  When you’re in pain you often want to avoid activities as they cause pain, however this leads to further stiffness & deconditioning and prolongs the pain or makes it worse.

Our back is designed to bend and be stressed; if we stop, it spirals out of control. Imagine getting elbow pain and never bending your elbow again, sounds crazy hey? We see it all the time with: avoiding picking your child up, avoiding getting the pans out the bottom shelf, avoiding twisting etc. Sound familiar?

Staying active is a must. Exercise strengthens your back, stomach and legs. These all help support your spine, thus eventually relieving pain

 

The best way to deal with back pain is to stay active and continue doing regular exercise.

 

Ideally, choose activities that incorporate endurance, strength and flexibility like walking, swimming, cycling, Pilates and Yoga. Get off the bus one stop early, gardening and taking the dog for a walk.

If you experience mild pain, take over-the-counter painkillers. Your pharmacist can advise on what is best for you.

When starting, go gently and work out how far you can push each position, expect to ache- you’re challenging your body. Build up the repetitions slowly.

Specific back exercises (provided by physiotools):

1.Pelvic Tilts

Lying on your back, knees bent.  Press the small of your back against the floor, then arch your lower bpelvic-tilt (2)ack in the opposite direction.

 

 

2.Bridging

Lying on your back, knees bent.  Lift your back off up and slowly lower back to starting position.bridge

 

 

 

3.Hamstring Stretch

Stand with the leg to be stretched on a chair. Push the opposite hip forwards and bend your trunk forwards HamstringRotation-e1352615727345keeping your back straight. 

 

4.Bird Dog

 Kneeling.  Lift opposite arm & leg to horizontal. Hold for 5. Try to keep your body still.

bird-dog_300

 

 

 

 

5.Wall sits

Stand leaning back against a wall. Slide down the wall Return to starting position.

Wall_Sit_squat_F_WorkoutLabs

 

 

 

 

If you are motivated to move better, why not begin the change now, persistent low back pain is not something that needs to restrain you. Work with us and start the transformation today, call 01795 534113.

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