More than 80% of
Americans have suffered with back pain at one point in their life. Once you
have experienced back pain, it will more than likely reoccur. Around 90% of
those who experience back pain, are classified as non-specific, meaning there
is little evidence as to the actual cause of the pain. Each back pain
professional will explain the cause based on their area of expertise. And then
they will treat it according to their training. Back pain cannot be ignored. It
has even been classified as one of the leading causes of disability in America.
So what can cause
non-specific back pain? Knowing this will help to answer some of the questions
about if, or how, exercise can help. The causes can be placed in two main
categories: bio-mechanical or psycho-social. The bio-mechanical causes include:
joint alignment, muscle imbalance, poor posture, damaged structures, poor
strength or stability, poor flexibility, poor posture, or obesity. Psycho-social
causes include: unmanaged stress, sedentary lifestyle, poor nutrition, smoking,
emotional stress, or muscle pain memory. The body remembers a painful
experience or painful movement and sends pain messages to your brain to guard
or brace, even when the tissue has already been healed. In determining if
exercise is a good choice for someone with reoccurring back pain, it is
important to look at the many factors that can contribute to the cause. From my
experience as a physical therapist, and practicing Yoga therapist, I believe it
is vital to address "both" the bio-mechanical and the psycho-social
aspects to get the best results.
People respond
differently to exercise and what may work for some, may not work for others. It
is important to learn what types of exercises work for you to help reduce low
back pain, and help to prevent it from coming back. There are many evidenced
based research studies that indicate that exercise can help reduce and even
prevent back pain. But knowing the right exercises can be vital to prevent any
further damage.
From my
experience, gently dynamic, bio-mechanically safe movements, within a pain free
range, is best for relaxing the muscles and re-educating the muscles and joints
to be able to move without pain. Incorporating proper breathing with the
exercises is also key. Individuals with chronic back pain tend to be shallow
chest breathers. This limits the amount of healing oxygen that gets to the
muscles. A good, deep breath, during a stretch, can effectively improve the
stretch and help to lengthen the muscles.
If you can find
a joint friendly way to perform aerobic activity such as chair aerobics, water
aerobics, or a recumbent bike; then the increase in heart rate, over time, can
release pain relieving hormones. Strength training for the core and postural in
postural muscles, in prolonged holds; or stability type exercises are also
important methods to support the spine and improve posture. The extremities
need to be able to move and accept loads from a stable base of support in the
core.
And lastly, a good
stretching program for all the muscles that affect posture is most important to
prevent abnormal pulling on the spine. The simplest logic is-if the exercise
causes increased pain, then don't do it. Finding a good physical therapist or
doctor that can help to determine the best method or mode of exercise can help
in the healing process and prevention of the pain reoccurring. Remember, taking
medicine is helpful with reducing pain, but sometimes it only masks the
problem. Then, the pain will eventually return and further progress is the
causes are not addressed.
Treating the psycho-social causes of back pain are as important, if not more important in
some cases, to reducing back pain. Poor posture and body mechanics over time
have a profound effect on the spine.
The body has three
natural curves when, in good alignment, will absorb the shock on the spine. But
when the curves are not in their proper position in sitting, sleeping or
standing; then undue muscle strain occurs. Being overweight, smoking and poor
nutrition, also affect the muscle function and the ability of the joints and
muscles to heal after an injury. Unmanaged stress causes the body to become
tense and guarded, and also impairs breathing. Muscles that have been injured,
tend to hold stress and toxins in them. Yoga, relaxation exercises, or even
stress relieving, pleasurable activities, incorporated into a daily routine,
can greatly help to reduce pain and prevent further re-occurrence of pain. My
experience has indicated that my patients who perform 5-10 minutes of deep,
diaphragmatic breathing (breathing from the belly, instead of the chest) a day
improve their sleep, reduce their stress, and help relieve pain.
Back pan can become a
major hindrance to anyone's life. Taking the "full court press"
philosophy to addressing the pain is most effective. By addressing both the
"bio-mechanical and psycho-social" causes of back pain; one can
influence the healing process and help to create a lifestyle change to better
your future back health. ~ Beth Patterson PT, CYT.
Beth Patterson
PT, CYT
Patterson
Physical Therapy
731-300-4950
