Lower back pain affects approx 80% of Australian adults at some stage in their lives. Our physio, Claudia walks us through how to take care of our backs and how prevention really is the best cure!
1. Exercise helps back pain
Staying as active as possible generally aids recovery. Start slow and build up.
2. Rest is NOT helpful
Avoiding movement leads to higher levels of pain, greater disability, poorer recovery and a longer absence from work.
3. Exercise can prevent back pain recurrence
Stick with it!!
4. Move confidently and don’t fear
Guarded, fearful slow movements put more strain on your back muscles.
5. The best type of exercise is the one you enjoy
Contrary to popular belief, ‘core exercises’ are not better than walking or swimming for back pain.
6. Keep exercise relaxed
A good rule of thumb is to try not to think about movements to move.
7. Soreness after exercise does not indicate damage
It’s normal for underused muscles to feel sore & stiff after more use.
8. Exercise regularly
For back pain, more exercise is better than the type. Aim for 150 minutes per week.
9. No drug or tablet delivers the same benefit as exercise
If something isn’t working, talk to a physio to help you find the right exercises for you.
10. No exercise should be off-limits forever
Exercise is not inherently bad for your back and will not ‘wear it out.’
Back pain is the most frequent presentation to physiotherapists. Management for lower back pain relating to the muscles, joints or nerves will typically involve hands-on treatment, advice and exercises.
Claudia Neubauer – Physiotherapist
