Don't Let Back Pain Hold You Back
How to Stay Active and Avoid Injury
Have you ever experienced the debilitating effects of back pain? If so, you're not alone. In fact, nearly 80% of adults will face this challenge at some point in their lives. As someone who has suffered a few back injuries throughout my years of sports, lifting weights, and staying active I know how scary and limiting back pain can be. For many just the thought of being sidelined by a back injury can be devastating and keep us from actively engaging in actives that we shouldn’t be afraid of doing. But what if I told you that with the right knowledge and approach, you can continue doing the activities you love while minimizing your risk of pain and injury? In this blog post, we'll explore some of the science behind back pain and provide practical strategies to help you stay moving and thriving.
Understanding “Some” of the Mechanics of Back Pain
To effectively prevent and manage back pain, it's essential to grasp the underlying causes. However, there are tons of different mechanisms and theories behind lower back pain so today we are going to focus on one specifically. The intervertebral disc injury. When a disc is damaged, it can lead to a cascade of changes in the surrounding muscles, particularly the lumbar multifidus. This key spinal stabilizer can become inhibited, atrophied, and infiltrated with fat and scar tissue, compromising its function and leading to more pain. By recognizing these potential consequences, we can take proactive steps to maintain the health and resilience of our spinal muscles.
The Importance of Movement in Recovery and Prevention
When back pain strikes, our natural instinct might be to rest and avoid movement to prevent further discomfort. However, research suggests that controlled, progressive movement is actually crucial for recovery. Just like any other part of our body, our spinal muscles need regular stimulation to maintain their strength, flexibility, and overall health. While not moving might seem like the only option initially, eventual movement can actually start to help the tissues heal and recover faster. Th
Imagine your back muscles as a team of loyal supporters, constantly working to keep your spine stable and protected. When you experience an injury, these muscles can become weakened, stiff, and even start to atrophy(get small and weak) if they're not used. By engaging them through movement and targeted exercises, you help maintain their strength and resilience, allowing them to better support your spine and prevent future injuries.
Picture yourself performing a simple exercise like the bird dog: as you extend your opposite arm and leg, you're not only challenging your balance and coordination but also activating those deep spinal stabilizers that are so crucial for a healthy back. With each repetition, you're sending a message to your body that says, "I need you to stay strong and supportive."
When it comes to starting to move again after back pain the key is to start gently and progressively, listening to your body's signals along the way. Just like a musician practices their scales to maintain their skills, regular, mindful movement helps keep your back muscles in tune and ready to perform when you need them most and helps speed up the healing process
Practical Strategies for Staying Active and Avoiding Injury
Now that we understand the importance of movement let's explore some practical ways to incorporate it into your life while minimizing the risk of injury:
Start slow and steady: If you're recovering from a back injury, begin with gentle, low-impact activities like walking or swimming and try incorporating movements like cat-camels, Bird-dogs, and dead-bugs. Go through these movements with the goal of exploring what feels good and what doesn’t. Try to do more of what feels good and then the next time you do the movement, maybe the next day, explore the movements and see if you can move more into the area that was painful the day before. Gradually increase the duration and intensity as your strength and comfort allow.
Focus on progress over perfection: While proper form is important, don't let the pursuit of perfect technique hold you back from moving. Aim to gradually increase your range of motion and challenge yourself over time. Use your body's sensations as a guide, and if something doesn't feel right, adjust accordingly.
Listen to your body: Your body is your best teacher. Pay attention to the signals it sends you during and after movement. While some mild discomfort is normal when reintroducing activity, sharp or radiating pain is a sign to back off. Trust your instincts and adapt your movements based on how you feel.
Incorporate variety: Engaging in a diverse range of movements helps distribute stress across different muscle groups and prevents overuse injuries. Mix up your workouts with a combination of strength training, cardiovascular exercise, and mobility work. This variety will help you build a well-rounded, resilient body.
Seek professional guidance: If you're unsure where to start or have a history of back problems, that’s where we come in, while some individuals can recover with no residual pain or discomfort many of us need the expertise and guidance of an expert to help to fully recover. We can help design a personalized plan that meets your needs and goals while taking into account your unique challenges and preferences.
Remember, the journey to a healthy, pain-free back is a marathon, not a sprint. By focusing on gradual progress, listening to your body, and embracing variety, you'll be better equipped to stay active and avoid injury in the long run.
Back pain doesn't have to be a life sentence.
By understanding the mechanics of your spine, embracing the power of movement, and implementing practical strategies, you can continue pursuing the activities that bring you joy and fulfillment. Remember, your back is designed to move, bend, and support you through life's challenges. By treating it with respect and giving it the stimulation it needs, you'll be well on your way to a stronger, more resilient spine.
So, the next time you feel that twinge of discomfort, don't fear it. Embrace it as a sign to prioritize your spinal health and take action. Your future self will thank you. Stay curious, stay moving, and stay empowered on your journey to lifelong vitality.
One More Thing
While many individuals are able to recover from lower back pain with no longstanding issues and without it becoming chronic, that’s not everyone. Some factors that can indicate that you need to seek treatment are.
Symptoms lasting longer than 4 weeks
Sciatica (Pain into the buttocks or down the leg)
History of previous back pain episodes
Severe pain intensity at 3 weeks, 6, weeks, or 8 weeks
Widespread pain
While this list isn’t inclusive to everything it’s a good list to start with when it comes to seeking treatment. At Optimize Chiropractic we work with your to create a specific plan to help you decrease your pain and help get you back to doing what you love. I hope you enjoyed this blog and as always feel free to reach out to me at drcoffman@optimizecolumbus.com with any questions.
References
Hodges PW, Danneels L. Changes in Structure and Function of the Back Muscles in Low Back Pain: Different Time Points, Observations, and Mechanisms. J Orthop Sports Phys Ther. 2019 Jun;49(6):464-476. doi: 10.2519/jospt.2019.8827. PMID: 31151377.
Rehabilitation of the Spine: A Patient-Centered Approach; 2019, 3rd Edition, Liebenson, Craig; Lippincott Williams & Wilkins (LWW) ISBN: 978-1-49-633940-9