Unlocking the Secrets to Effective Relief from Low Back Pain
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Chapter 1: Understanding Low Back Pain
Have you ever encountered a surprising fact regarding low back pain? A significant number of individuals experiencing this issue have what is termed non-specific pain, which cannot be tied to a singular cause. In fact, research indicates that 90–95% of low back pain (LBP) cases do not have a specific nociceptive source or a type of pain linked to tissue damage.
This phenomenon explains why some individuals with severely damaged backs report no discomfort, while others with seemingly healthy spines experience persistent pain.
As a kinesiologist and trainer with years of experience in a chiropractic setting, you might be questioning how this can happen. If the body sustains damage, shouldn’t the affected tissues manifest pain?
While many injuries follow this model, low back pain is far more intricate and deeply rooted. Regrettably, we often cling to the hope that identifying the cause will lead to a fix, resulting in ongoing frustration for both patients and healthcare providers alike.
This misconception is a key reason millions endure low back pain daily. We tend to search in all the wrong places, and many health professionals hesitate to share the difficult truths we need to confront.
Although the news might sound discouraging, I aim to provide a glimmer of hope. While it may be unlikely to pinpoint a specific cause for your pain, that doesn’t mean recovery is out of reach. Strong evidence supports that exercise and movement therapy can empower those with non-specific low back pain to reclaim control over their health.
You don’t need to understand the reason behind your low back pain to start the rehabilitation process. The journey begins with movement.
In this post, I will outline how to leverage movement as a powerful tool against the complexities of low back pain. While this approach may not resolve all your health challenges, it is an excellent way to start your recovery journey and gain greater independence over your health. This strategy also offers benefits that extend beyond physical health, positively impacting mental, relational, occupational, and other vital aspects of well-being.
Now, let’s confront low back pain head-on.
Using Movement as Therapy for Low Back Pain
As we delve into exercise prescriptions, it's crucial to acknowledge that movement therapy carries certain risks. If you are currently dealing with low back pain or related injuries that could pose dangers during physical activity, consult a trusted healthcare provider before implementing any of the suggestions outlined below. This program can also serve as an excellent preventive measure for those aiming to avoid back issues altogether.
Before you begin, remember that exercise is just one facet of a multifaceted approach. While consistent movement therapy is beneficial for alleviating low back pain, it cannot work in isolation. Factors such as stress, nutrition, sleep, occupational health, and interpersonal relationships also significantly affect your pain outcomes.
Elements like sleep and stress can exacerbate and sensitize the nervous system, transforming an acute episode of pain into a chronic issue. Even if you roll your eyes at the frequent mention of 'holistic wellness,' there’s merit to this perspective regarding back pain management and recovery. All aspects of health can influence your nervous system and contribute to the transition from acute to chronic pain. To expedite recovery from chronic issues, it’s essential to address all aspects of wellness proactively.
Exercise therapy is only as effective as your commitment to overall health.
As you start, aim to perform the following movements 4–5 times weekly, gradually increasing to daily sessions. Focus on slow, deliberate movements while taking deep breaths and maximizing your pain-free range of motion with each repetition. Avoid pushing through pain and trust that listening to your body will yield significant progress over time.
The movements below are organized from easiest to most advanced (subjectively), allowing you to choose according to your current fitness level. Feel free to skip any exercises that don't feel right and revisit them later. I also recommend incorporating as much walking as you can manage throughout this process to boost blood flow and overall body mobilization.
Now, let’s explore the most effective movements to help alleviate your lower back pain.
Supine Pelvic Tilt
Application: 10–15 reps
Cues: Lie on your back with your knees bent. Lightly engage your core as if bracing for a punch. Alternate between tucking your tailbone and squeezing your glutes, then allowing your hips to rotate forward. Maintain core engagement and steady breathing. Exaggerate this motion to achieve maximum range of motion, holding at the end range for 1–2 seconds.
Child's Pose
Application: 8–10 reps
Cues: This position allows you to maintain a relatively straight back while enhancing mobility. Start in a quadruped position and lower your hips toward your heels, focusing on lengthening from your pelvis to your fingertips. Exhale deeply as you settle into each rep, holding for 2–3 seconds at the bottom before resetting.
Knee Wags (Lying)
Application: 5–8 reps/side
Cues: Lying on your back with knees bent at 90 degrees, raise your hands behind your head and gently rock your knees side to side. Start with a smaller range of motion, gradually increasing as you warm up. This exercise actively engages movement through the lower back and pelvis.
Windshield Wipers
Application: 5–8 reps/side
Cues: In a seated position, slowly fan your legs side to side while keeping your knees at approximately 90 degrees of flexion. Use your hands for support as needed. To increase the challenge, add a hip hinge by lowering your chest toward the front knee.
Cat/Cows
Application: 8–10 reps
Cues: Start on all fours with hands under shoulders. Simultaneously lift your head and chest while allowing your stomach to sink and your lower back to arch, then round your back and let your head drop. Inhale as you elevate your spine and exhale as you lower it. Take your time and don’t force the range of motion.
Isometric Hip Flexion
Application: 8-10 reps/side
Cues: Lying flat on your back, bring one knee toward your chest and press down on your leg to engage the hip flexors. Hold this position for 3–5 seconds, then switch sides and repeat. Breathe deeply during each contraction.
Walking Bridge
Application: 10–15 reps
Cues: This glute bridge variation will strengthen your glutes and hamstrings while enhancing your lower back's functional capacity. Start in a standard glute bridge, then slowly walk your feet away while maintaining hip height and stability. After a few steps, walk back to the start position, lower your hips, and reset for the next rep.
Mountain Climbers
Application: 30 reps or 30s — 1min
Cues: Begin in a push-up position, alternating raising knees toward your chest by flexing at the hips. Maintain level hips and shoulders throughout. For a challenge, try an oblique variation by drawing the knee to the opposite hand.
Inchworms
Application: 8–10 reps
Cues: Stand upright and hinge at your hips until your hands reach the floor, using as much or as little knee bend as necessary. Walk your hands forward until you are in a plank position, stopping at a comfortable range of motion. To complete a rep, reverse the movement until you stand upright.
For additional exercise programs like this, visit my comprehensive library of mobility and strength routines to move toward a pain-free life.
In Closing
Low back pain is far more intricate than we often acknowledge. With over 90% of cases classified as non-specific, it’s time to shift our focus from pinpointing the source of the issue to addressing the pain itself. While it may be disheartening not to know the exact cause of your discomfort, don’t let this hinder your path to recovery. Exercise is a powerful rehabilitation tool accessible to nearly everyone. Are you prepared to harness it to reshape your health narrative and return to a vibrant life?
You can do this!
-David Liira, Kinesiologist
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