Low Back Pain? Here is Why Movement is Your Best Treatment
Low back pain occurs in 80% of the population in the United States, making it the most common cause of pain for which people seek out physical therapy. Most acute (<3 months) low back pain will often resolve itself within 6-8 weeks, but if not rehabbed or treated properly it can put you at risk for getting recurrent low back in the future. There is also a large population of people that experience chronic (>3months) low back pain that limits their ability to complete their daily tasks and have undergone multiple unsuccessful treatments, medications, and therapy.
The unique aspect of low back pain is that no person will present with the same symptoms regardless of the nature of the injury. Low back pain can occur from a specific movement or with no specific mechanism of injury. Therefore, no single exercise, manipulation/mobilization, or soft tissue mobilization can help everyone experiencing low back pain. While interventions like manual therapy, manipulation/mobilizations, and soft tissue mobilization are still very helpful for pain reduction, the most beneficial form of treatment for everyone across the board? MOVEMENT.
It may go against someone’s instinct and fear as movement may have created the pain. However, the less you move the more stiffness occurs resulting in increased pain and longer recovery time. The question remains, what type of exercise should you do? If you have chronic or severe low back pain, initial exercises and activity may look different than those with mild-moderate low back pain. First let’s talk cardiovascular activity. For those with mild to moderate and chronic low back symptoms, cardiovascular activity landing in the moderate to high intensity category that does not progressively increase their pain will decrease their pain and help them recover faster. Those with more severe or chronic low back pain, low impact cardiovascular activity such as walking or cycling on an upright or recumbent bike that will still allow them to increase their heart rate is extremely beneficial.
One part of treatment that is often unaddressed is adequately strengthening the spinal and abdominal musculature for full recovery and future injury prevention. Research has shown that for those with acute low back pain weight training for progressive strengthening of the back along with maintenance of aerobic fitness is important for pain reduction and future injury prevention. Additionally, progressive endurance and fitness exercises are helpful to reduce pain and improve function in patients that have chronic low back pain.
Don’t let low back pain create fear avoidance or make you feel bound to the couch or your bed. One of the best things that you can do to improve your pain and your function is to keep moving and do what you enjoy, as well as consult your PT for optimal recovery and return to daily life!
-Anna Bechtold, PT, DPT, OCS, CF-L1
