Chronic law
back pain is one of the most common condition I meet in my practice. Most of
these cases are due to sudden movement
such as bending, twisting, picking up
something heavy incorrectly or long standing degenerative changes in lumbar spine.
Although, exercise is frequently advised to help prevent back pain, large
number of people are not aware of benefits of exercising and also how and when
to exercise. That is why this short review has been created.
First of all you need to know that it does not
matter what activity you decide to do as long as you do it regularly and correctly.
You should remember that your exercise programme should be a combination of the
following exercises: muscle
strength, flexibility and aerobic fitness. If you strengthen your core muscles,
it will support your lower back. If you improve the flexibility of the
muscle-tendons and ligaments in the back, it will increases the range of motion
and assists with functional movement. However, if you decide to take the aerobic
exercises, it will improve your blood flow and nutrients to the soft tissues in
the back, improve the healing process and reduce stiffness that can result in
back pain.
Benefits of general exercise programme
|
Aerobic exercise
(cycle
ergometry, walking, running)
|
Muscle
Strength and Stabilisation Training (slow curl ups, bird dog, the plank
and sit ups)
|
Flexibility
Training
|
|
increases
the blood flow and nutrients to the soft tissues in the back
|
to activate the deep abdominal muscles (superficial
muscles, transversus abdominis and the multifidus) for supporting the lumbar
spine and strengthening these muscles to reduce back pain
|
stretching
the soft tissues in the back, legs and buttock (hamstrings, erector muscles
of
the
spine and hip flexor), ligaments and tendons can help to mobilise the spine
|
|
improving
the healing process and reducing stiffness that results in back pain
|
the
transversus abdominis assists in supporting posture
|
important
to increase the range
of
motion of the joints
|
|
30–40
min training increases the body’s production of endorphins, a brain chemical
that bind to the opiate receptors in the pain control system in the brain and
spinal cord to decrease the perception of pain; endorphins act in a similar
way to pain reducing drugs such
as
morphine and codeine;
|
aim
to increase the strength and endurance of these muscles,
improving
spine stability
|
an
improved range of motion assists with patients’ movement
and
ability to complete activities of daily living, as most everyday tasks such
as lifting and bending
require
trunk flexion, which involves a complex movement combining lumbar and hip
motion
|
|
as a conservative method for reducing CLBP,
and could prevent relying on medication for pain reduction.
|
effective
in reducing NSCLBP but not acute low back pain
|
decrease
the muscle stiffness as a result of changes in viscoelastic properties, due
to the decreased actin-myosin cross-bridges and the reflex muscle inhibition
|
|
improving
functional status and reducing the fear of movement
|
increases
the stability of the spine by training the muscular motor patterns in order
to reduce low back pain
|
|
|
can
reduce disability and improve the functional status by increasing fitness
levels, helping conduct activities of daily living.
|
the
most effective treatment for functional gain including
walking
speed because the deep trunk muscles are active when walking, suggesting
that
strengthening these muscles can help with completing activities of daily
living
|
|
Resources:
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