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If you suffer from lower back pain, you aren’t alone.
One in six adults in England will experience some form of the debilitating condition during their lifetime, according to Arthritis Research UK, and it's the largest single cause of disability in the country. Lack of exercise, weight gain and stress are among the many causes, but what can you do to help you relieve the pain and stiffness?
Research has suggested that Pilates exercises are effective in decreasing pain as well as improving flexibility and movement in people with chronic lower back pain.
Pilates instructor Christine Simms, founder of The Mind-Body Guide, has the best advice on how to manage back pain. As a physiotherapist and psychotherapist, she explains the ways to avoid causing more harm and shares five simple and gentle exercises that can make a difference.
Why have I got back pain?
Pain is a normal part of life; it’s there to protect us from injury and helps keep us safe. Before you ask Dr Google, ask yourself:
This is because lots of things can contribute to your feelings of pain; even your mood and stress levels can affect it.
The same process that created the problem will most likely solve the problem, too. This process is inflammation and movement. For acute low back pain, symptoms will usually have settled within four to six weeks.
What to do when you've got a bad back
When you think about managing pain, some common treatments will probably come to mind. Medication and low dose over-the-counter products to stronger, prescribed painkillers are generally good for short-term pain relief.
Techniques inlcude massage and manual therapies like those used in physiotherapy, osteopathy or chiropractic. Rest, electro therapy, heat and ice are also options, as well as acupuncture.
They can provide short-term relief by relaxing the muscles, which then allow movement to take place in what was a painful area.
Once anything sinister has been ruled out following an assessment by your health care provider, it’s important to start moving. Even if it isn’t very much movement, it counts.
The saying goes "motion is lotion", so imagine that the movement is lubricating your body. Just have a little wiggle and a jiggle!
Rather than pushing through pain, it’s best to proceed at a gentler pace. Ideally you are looking to find the sweet spot - not too much, and not too little.
Exercising ‘just the right amount’ lets you know you are doing something good, but not overdoing it.
Pilates can gently strengthen your back
As we get older, balance, flexibility and strength all decrease. Picking things up, climbing out of bed and even getting off the toilet can be increasingly tricky.
Pilates is helpful for people with back pain because it teaches the body how to move again. It’s important to start gently at first and learn the movements of rotation, flexion and extension.
If you are starting beginners Pilates I would advise you to listen to your body and stick to a movement range where you feel safe.
The focus of Pilates is on postural alignment, balance and stability.
It introduces you to exercises that can form a long-lasting habit, ones that can profoundly change your posture and improve everyday life movements. What’s more, they make you feel great afterwards!
People find that they can bend down and pick things up from the floor without even giving it a second thought, and even rediscover things like standing on one leg and putting socks on.
Start with five repetitions of each of these exercises to begin with and then build to 10 or more, depending on how you feel.
If you are unsure whether these exercises are suitable for you, please seek professional medical advice.
TIP: Keep breathing and move in a range within which you feel safe. Visualise your spine being lubricated as you curl and uncurl.
TIP: Imagine your rib cage is rotating around your spine as you move.
TIP: Breathe deeply and keep the shoulders relaxed. Only move in a range within which you feel safe.
TIP: Start with single leg ones first. Breathe out as you hug the knee and breath in as you release and let go.
TIP: Bring the heels quite far in towards the bottom. Imagine the spine is like a bicycle chain and you are lifting and lowering the links – oiling your chain. This exercise is easier to feel on the floor as lying on a bed is often too soft.
Spending prolonged periods of time spent without moving is really bad for your back. You should aim to get up and move around every 20-30 minutes to lubricate your joints.
This reduces joint stiffness and the likelihood of developing back pain.
It may be that you carry one heavy shopping bag rather than splitting the load into two. Or do you overreach while gardening, rather than moving closer?
Take a step back and think what advice you’d give to someone else. Plan your moves and take time to prepare for heavy tasks where there is a possibility of overloading joints and causing a muscle strain.
Think of your back health as a journey rather than a destination. Have a structured exercise routine that incorporates varied movement and loading. Our bodies are designed to move and it’s important to mobilise all of our joints.
Concentrate on activities that make you feel healthy, strong and energised. If you can tune into your body and realise how good movement makes you feel, it will keep you motivated.
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