Strengthening Exercises for Back Pain

Transcription

1 Strengthening Exercises for Back Pain d4105 Who gets low back pain? Almost everyone will experience low back pain at some point in their lives. Research suggests that 4 out of 5 adults are likely to develop low back pain at some point [1]. Most back pain is from a simple mechanism such as a pulled muscle or irritation of a ligament but it is sometimes difficult to precisely say which structure maybe at fault. In fact, research has shown that it s impossible to find a specific cause of pain for around 85% of people in the early stages of a back problem [1]. This type of back pain is described as non-specific or mechanical back pain and is the most common type of back pain. What causes low back pain? Most back pain is mechanical in nature and may be caused by bad posture, a bending or twisting injury or a pulling or lifting injury. Most low back pain episodes will involve some sprain or irritation of a low back structure. Most people will develop pain quickly which then resolves over a few days or weeks [1].

2 Recovery from back pain Most cases of back pain will resolve within 6-12 weeks of onset with simple exercises [1]. Do not panic if pain is persistent for four to six weeks after the onset, this can be expected and does not mean any further damage has occurred. However, in some cases pain can persist for longer than this. This does not mean your back has not healed, in most cases it is due to a reduction in strength and flexibility. Warning signs! Seek medical advice immediately if you experience any of these symptoms: Difficulty controlling or passing urine Not feeling the need to urinate over >8hrs Lose control of your bowels Feel numbness around your back passage or your genitals Develop weakness in your legs Develop progressive unsteadiness on your feet Sexual dysfunction (Erectile dysfunction) What can I do? It is important to keep moving in order to avoid joint stiffness & muscle weakness which can prolong the recovery from back pain. Respect the pain but keep moving. It is therefore important to manage the pain levels to enable yourself to maintain good lower back movement.

3 During the acute stage of low back pain (within 1-6 weeks of onset) try: Regular pain medication as advised by your local pharmacist or GP this can allow you to start regular low level activity and movement. Cold compress or ice pack crushed ice wrapped in a damp towel can be applied locally to the painful area for 10 minutes, every two to three hours. Check your skin regularly, if the skin turns excessively red or white, remove immediately as this may indicate a burn Relative rest keep moving but respect the pain. If you are able to return to normal activities including work then do so. Gentle exercises as found in the later part of the booklet During the chronic stage (3 months & over) try: Pain medication as advised by your local pharmacist or GP A warm compress wrapped in a towel Exercises Return to work What exercises should you do? Staying active will help with recovery from an episode of back pain. Any form of exercise will be helpful and it is best to do the one you enjoy so that you can carry on doing regular exercise. This may be in the form of swimming, walking or cycling, for instance. During the early phase of back pain it is important to respect the pain.

4 Posture. Tips and advice for those with back pain A low seating position (90 degree angle at the knee and hip joints) straightens the lumbar curvature and increases stress upon the spine. d4103 Reduce the load on the spine by: 1. Lifting close to the body 2. Holding your back straight and bending at the knees and hips d4103 Spreading the load evenly between both arms significant reduces spinal loading as compared to holding the entire load on one arm. d4105

5 Good Workplace Design Notice the adjustable chair and keyboard, copy holder, slight downward tilt of chair seatpan, top of monitor adjusted to eye level and wrist support. Sleeping Posture XP2 Sleeping on your stomach is not necessarily bad for you. There is no "best" position. Remember: - Sleep on a mattress that is firm, yet soft enough to conform to the normal curves of the body. - Waterbeds are acceptable, especially if they are waveless or tubular, and if they are filled adequately. - A king or queen size bed allows freedom to change positions frequently. This reduces stress on the joints and muscles and can reduce morning stiffness.

6 The following exercises are designed to improve your core strength and muscle endurance. The exercises start at a light intensity and become progressively more difficult throughout the leaflet. Some discomfort is normal with exercise but there should not be any severe pain or lasting pain. B260 Lying on your back with your knees bent. Pull stomach up and in whilst flattening your back gently onto floor. You should feel a pulling sensation low in groin. Do not allow back to arch off floor Hold and sustain a consistent contraction with minimal effort for 5 seconds. Repeat 10 times Lying on your back with your knees bent. Slowly flatten your lower back against the floor and gently pull in the stomach. Bring the opposite knee and hand together and push against each other with light resistance. Hold and sustain a 5 second consistent contraction with minimal effort.

7 Lying with your knees bent. Slowly flatten your lower back against the floor and gently pull in the stomach. Bring the opposite knee and hand together and push against each other with light resistance and while maintaining this pressure slowly lift second foot off the floor. Hold and sustain a 5 second consistent contraction with minimal effort. Lying with your knees bent. Slowly flatten your lower back against the floor and gently pull in the stomach. Slowly lift the legs away from the floor, do not roll the tail bone off the floor. Maintaining this hollowing contraction, slowly lower one heel to touch the floor and return to the start position. Do not lose control by allowing the back to arch. THE BACK MUST STAY FLAT. While trying to keep the back flat, do not let the stomach bulge forward. Hold for 5 seconds.

8 Lying on your back with your knee bent. Slowly flatten your lower back against the floor and gently pull in the stomach. Slowly lift the legs away from the floor, do not roll the tail bone off the floor. Maintaining this hollowing contraction, slowly lower one heel to touch the floor, keeping the heel on the floor, slowly slide the leg out. ONLY slide the leg as far as trunk control allows. Slowly return to the start position with control. Repeat 10 times each side Lying on your back with your knees bent. Slowly flatten your lower back against the floor and gently pull in the stomach. Slowly lift the legs away from the floor, do not roll the tail bone off the floor. Maintaining this hollowing contraction, slowly lower one heel until it is 5cms above the floor. Keeping the heel off the floor, slowly extend the leg out. ONLY extend the leg as far as trunk control allows. Slowly return to the start position with control.

9 Hold for 5 seconds Repeat 10 times Lying on your side. Leaving the heels together slowly lift the top knee by turning the hip out without letting the back or pelvis twist. ONLY turn out as far as a stable back and pelvis allow. Hold this position with minimal effort. Hold for 5 seconds. Lying on your side. Keeping the leg in the same plane as the body, slowly lift the straight leg towards the ceiling. ONLY lift the leg as far as stable back and pelvis allow. Hold for 5 seconds.

10 Lying on your back with your knees bent. Slowly flatten your lower back against the floor and gently pull in the stomach. Keeping the back controlled slowly lift pelvis just clear of the floor. Shift the weight onto one foot and slowly straighten the other knee without sideshifting the pelvis excessively or twisting the pelvis at all. References 1) Arthritis Research UK (2016) Back Pain Online at: [Accessed on: 22 nd March 2016]