Back pain is disabling, scary, and stressful. We are here to tell you that you are not alone and there is hope! Low Back Pain is a highly prevalent health condition that has manufactured considerable suffering across the world. It has been shown that low back pain causes more years lived with disability than any other health condition. This article will take you through a multidisciplinary approach using education, exercises, mindfulness, and nutritional pieces to help you end back pain now!
Many people with low back pain have ongoing and recurrent complaints. Pain represents a major clinical, social, and economic problem and one which has exercised generations of health care professionals; while for many patients pain is more or less a permanent feature. This issue only seems to be getting worst and worst globally. Low back pain is responsible for substantial costs by way of healthcare expenditure, disability insurance, and work absenteeism. This article will provide an answer to this expensive problem.
Do I Need Imaging For My Low Back Pain?
This is a common question we receive through our social platforms. With the amount of asymptomatic pathologies that are seen on an MRI, we believe that getting imaging of your low back can create fear mongering thus leading to more harm that good. Read here for an article we wrote explaining how you are NOT your MRI.
Should I Rest After Low Back Pain?
NO! As physical therapists often times we see how patients have purposefully avoided movement due to fear. We get it! Pain is scary, however, this often times is detrimental in addressing your pain. You have to find ways to stay moving.
End Back Pain Now Through Movement
Below we will demonstrate a few low-level exercises to keep your back and pelvis moving in addition to getting your core activated. The below 4 exercises were taken from a sample day of our 10 week back pain recovery program.
Movement is medicine
Bilateral Knee Drops
While laying on your back with your knees bent, slowly drop your knees to one side. Don’t let your shoulder on the opposite side lift off off the floor, this will maximize the low back and hip stretch. Use your abdominal muscles to bring your knees back up to the starting position and alternate sides.
Table Top Isometric Hold
Start this exercise on your back with your hips and knees bent to 90 degrees. Keep the small of your back pushed into the floor by activating your core. Maintaining abdominal activation for the entirety of this exercise as you focus on your breath. If you don’t feel the abdominals working, you can push your hands into your knees to give some resistance, this will surely get more core activation. Do NOT let the back arch with this exercise. When lowering your legs bring one leg down at a time to avoid stressing the low back.
Prone Press Up
While laying on face down place both elbows on the floor at shoulder width. Driving into the floor with both of your forearms lift your chest up, creating an arch in the back. The closer your elbows are together, the higher you will be able to bring your chest up. If you can tolerate even more of a stretch, straighten out your elbows in front of you then push your chest up. To regress this stretch, simply widen your stance on your forearms to minimize how high up you push yourself up.
Get set-up laying flat on your back with your knees bent and feet supported on the ground. Place your hands on your hip bones to help with learning body awareness. Now you’re going to move your pelvis in the direction of 12 o’clock, 6 o’clock, 3 o’clock, and 9 o’clock. Perform posterior pelvic tilt followed by anterior pelvic tilt to move in the 12 and 6 o’clock direction. Then perform an ipsilateral hip hike on each side to move in the 3 and 9 o’clock direction.
End Back Pain Now Through Education
With pain management, education is KEY. Control your pain, don’t let your pain control you!
It has been shown that individuals’ previous pain experiences and their beliefs about pain are risk factors for developing low back pain. This study provides proof why education may actually mitigate the risk of future back injury, your thoughts and perception are powerful!
If people are less concerned about their recovery and continue to be active, it is possible that we would see the prevalence of back pain decreasing. We need to address this large financial burden largely through educating the public. This is largely why the 3 of us decided to take it amongst ourselves and began the Prehab movement in the first place!
Take control of how you respond to stress and build resiliency to pain. You need to understand the connection between stress, pain, and the way you think. Your pain is real, however, these mindfulness pieces will allow you to better manage what you feel. This will ultimately allow you to end low back pain.
This 10-minute mindfulness piece will guide you through deep breathing.
Here is a guided body scan that will allow you to focus on your breathe and go within.
End Back Pain Now With Nutrition
Nutrition is often overlooked when addressing musculoskeletal injuries. We have teamed up with world-renowned dietitians to bolster healing from the inside out with nutritional tips. This video is sample content from our recovery program.
Back Pain is a difficult condition to treat. The global point prevalence of activity-limiting low back pain was 7.3%, implying that 540 million people are affected at one time! The lifetime prevalence of low back pain in US adults is as high as 65-80%!
Low back pain is now the number one cause of disability globally.
This entire article was only a small snippet of what the low back recovery program will provide. We have been working extremely hard this last year to create an effective program to address what is clearly an expensive and disabling issue. This low-cost high-value program includes:
- 77 Different Movements and Exercises
- 39 Mindfulness and Pain Resilience Modules
- 17 Nutritional Modules
- 26 Comprehensive Educational Videos
- 1 Program for your Smartphone
- Accessible Anywhere & Anytime
- End Back Pain Now, HERE!
End Back Pain Now, HERE!
End Back Pain Now References
- Vos T, Flaxman AD, Naghavi M, Lozano R, Michaud C, Ezzat M. Years lived with disability (YLDs) for 1160 sequelae of 289 diseases and injuries 1990-2010: a systematic analysis for the Global Burden of Disease Study 2010. Lancet2012;380:2163-96.
- Henschke N, Maher CG, Refshauge KM, Herbert RD, Cumming RG, Bleasel J, et al. Prognosis in patients with recent onset low back pain in Australian primary care: inception cohort study. BMJ2008;337:a171.