Moving Past Low Back Pain

Scott Bevz

It can be very tempting to head straight for the couch and put all moving on hold when that all-too-familiar low back pain decides to strike. But as always, we're here to tell you otherwise. In the wise words of Ludacris - MOVE!

​If you've ever seen me in clinic, there's a good chance I've told you "movement is your friend". One of the gurus amongst low back pain (LBP) is Professor Stuart McGill - and his recommendations for LBP includes the three simple exercises shown below.​

Source: Vox.com                           

Give these exercises a go at home and we can check your technique next time we see you. If these movements are painful, be sure to get in touch with us before adding them to your daily routine.

​I also recommend a LBP warm-up exercise bestowed onto me by Sydney Chiropractor, Health Associates. It's dubbed the Four'N Twenty and it's as easy as pie! Every morning, while laying on your back in bed all you have to do is:

• ​4 gentle knee raises on each side
• 20 gentle knee rocks

​With knees and hips bent, gently sway your knees from side to side.

​Simple, right? These two activities will introduce flexion and extension of the SIJ an rotation into the lumbar spine helping to warm up (and wake up) muscles of the low back.

​The best available evidence suggests that in most cases, flat-out rest is about the worst thing we can do for our LBP. Studies comparing bed rest and exercise for chronic LBP are consistent in showing bed rest delays LBP recovery while exercise, (whether it's walking, yoga, cardio or resistance training) helps to relieve pain. There are several mechanisms for this including:

• Increased strength and support
• Improved flexibility (reduced stiffness)
• Enhanced blood flow to the low back (which helps our tissues heal)

​Remember - not all back pain is alike and the above should serve as a guide. There is emerging, high-quality evidence in favour of chiropractic care and LBP (and if you're following us you probably already know the benefits first hand), so come visit us in the clinic and we can check your form and make specific recommendations for you.

​In the meantime, grab your active wear and schedule in some 'me' time today!