Low back pain is one of the highest complaints I get in the
clinic. Sometimes from my rugby players, sometimes from new clients. Many
clients think that they need to rest, but, mobility is what will keep back pain
at bay. If one stops moving the muscles will weaken and tighten, restricting
movement further.
Below are some ways to help ease your back pain:
Get those endorphins going! Natural endorphins in the body
can be as strong as pain medication and help block pain signals from reaching
the brain. Endorphins also help ease anxiety, stress and depression. Some great
ways to release your endorphins is to participate in cardio exercise, massage
therapy or meditation.
Sleep. Yes, I know that back pain can help cause
sleeplessness, but this same lack of sleep can make pain and make treating pain
difficult. To help get you to sleep be sure the room is quiet, turn off all the
lights and put your phone away from you. Quiet meditation before bed can then
be added to help you drift off to sleep. I recommend the head space app to help you on your
meditation journey.
Strengthening your back and “core”. Now I hate the word “core”,
mainly because most people just think of their abs. But the “core” is also you
low back muscles. You can start working on it very simply by sitting upright on
a stability ball, the key is to start off gently then progress further. Pilates
is also very good for strengthening the low back and abs.
Ice/Cold therapy. Use cold for inflammation, as the cold
will slow down the nerve impulses and stop spasming. Use heat to stimulate
blood flow and reduce the pain messages being sent to the brain. You can use a
hot bath or hot water bottle to ease the pain.
Get those hamstrings stretched! Sometimes the cause of back
pain is tight hamstrings which can cause tightness in the entire posterior
line. I have a video on my you
tube channel to help you ease hamstring tightness.
Keep the back moving. Easy slow paced
exercises to continue mobility are a must and should not be painful.
Participate in activities that make you happy. This might be
a slow walk in the woods or a nice cup of tea.
When it comes to back pain the first rule of thumb is to
seek some form of treatment. It is important to have your back pain assessed to
ensure it is not a serious condition, so a visit to a sports therapist or
physio is imperative. If your pain is not serious and can be managed through
exercise, as approved by NICE, then a mobility and strengthening program will
be a great way to start. If you find your pain has become chronic, there are pain coaches who may also
be able to help.
If you have questions about back pain or have any questions
about how mobility and exercise can help please email me at
sara@prestigesportinjury.co.uk
