Chronic lower back pain can be a frustrating and debilitating condition that affects many people. While medication and other treatments can provide some relief, exercise has been shown to be an effective way to manage chronic lower back pain. In fact, exercise in the long term has been shown to have as much positive outcome as surgery itself!
It is important to note that not all exercises are created equal when it comes to managing chronic lower back pain. It is important to work with a healthcare professional who can recommend exercises that are safe and effective for your specific condition. A professional can help you create a personalized exercise plan that takes into account your specific needs and limitations.
In this article, we will discuss the benefits of exercise for people suffering from chronic lower back pain.
1. Improved flexibility and range of motion
One of the primary benefits of exercise for people with chronic lower back pain is improved flexibility and range of motion. Stiff and tight joints, and muscles can contribute to lower back pain, and exercise can help to stretch and loosen these joints and muscles, improving mobility and reducing pain.
2. Increased strength and stability
Another benefit of exercise for people with chronic lower back pain is increased strength and stability. Weak core, glute and leg muscles can contribute to lower back pain, and exercises that target the core muscles can help to strengthen them and provide more support to the lower back.
3. Reduced inflammation and pain
Exercise has been shown to have anti-inflammatory effects, which can help to reduce pain and inflammation in the lower back. In addition, exercise releases endorphins, which are natural painkillers that can help to reduce pain and improve mood. Studies have shown that regular exercise can be as effective as medication in reducing pain and inflammation in people with chronic lower back pain.
4. Improved posture
Poor posture can contribute to lower back pain, and exercise can help to improve posture by strengthening the muscles that support the spine. Exercises that target the upper back and shoulders can be particularly effective at improving posture and reducing lower back pain.
5. Improved mood and mental health
Living with chronic lower back pain can take a toll on mental health, and exercise can help to improve mood and reduce stress and anxiety. In addition to the endorphins released during exercise, physical activity has been shown to increase levels of serotonin and dopamine, which are neurotransmitters that play a role in regulating mood. Exercise can also provide a sense of accomplishment and control, which can be empowering for people living with chronic pain.
6. Reduced risk of future injury
Regular exercise can help to reduce the risk of future injuries and chronic pain by strengthening the muscles and improving flexibility and range of motion. In addition, exercise can help to improve balance and coordination, which can reduce the risk of falls particularly in the older population, as well as reducing the risk of other accidents that can lead to lower back injuries i.e gardening and landscaping.
7. Improved quality of life
Ultimately, the goal of exercise for people with chronic lower back pain is to improve their quality of life. By reducing pain, improving mobility and flexibility, and strengthening muscles, exercise can help people with chronic lower back pain to live more active and fulfilling lives. In addition, the mental health benefits of exercise can help to improve overall well-being and quality of life.
There are several things you can do to improve your lower back pain without needing to go to the gym. Here are some tips:
- Practice good posture: Poor posture can put extra strain on your lower back, leading to pain. Try to sit and stand with your back straight and shoulders relaxed.
- Stretching: Gentle stretching can help loosen up tight muscles and relieve lower back pain. You can try some simple stretches like knee-to-chest stretch, seated spinal twist, and hamstring stretch.
- Heat or cold therapy: Applying heat or cold to your lower back can help reduce pain and inflammation. You can use a hot water bottle or a heating pad, or apply ice wrapped in a towel to the affected area.
- Massage: Massaging the affected area can help relax tense muscles and improve circulation, which can reduce pain and inflammation.
- Mind-body techniques: Mind-body techniques like deep breathing and meditation can help reduce stress and tension, which can exacerbate lower back pain.
- Avoid sitting for long periods: Sitting for prolonged periods can cause lower back pain. Take breaks and walk around frequently, even if it’s just for a few minutes.
- Get adequate sleep: Lack of sleep can make lower back pain worse. Aim for 7-9 hours of good quality sleep per night.
- Consult a healthcare professional: If your lower back pain persists or gets worse, it’s important to consult a healthcare professional. They can help diagnose the underlying cause of your pain and recommend appropriate treatment.
Exercise can be a highly effective way to manage chronic lower back pain and improve overall health and well-being. By improving strength and flexibility, reducing inflammation and stress, and promoting overall health, exercise can help reduce pain and improve quality of life for those struggling with lower backpain.
As Physiotherapists, we have extensive experience helping patients improve their lower back pain through personalized exercise programs and expert guidance. By booking an appointment with us, you can take the first step towards reducing your lower back pain and achieving a healthier, more active lifestyle. Don’t let chronic lower back pain hold you back – contact us today to start your journey towards a pain-free, active life.
