Do you ever wake up in the morning with a throbbing pain in your lower back, making it difficult to even move?
If so, you’re not alone. Lower back pain is a common issue that affects millions of people worldwide.
But, before you reach for the painkillers and decide to spend the entire day on the couch, consider this advice from Swedish researchers: the best way to ease lower back pain is to keep moving as much as possible!
The Importance of Staying Active
Swedish researchers from Sahlgrenska Academy, University of Gothenburg, found that people with lower back pain who remained active and engaged in their daily routine experienced a faster recovery than those who chose to rest. They claim that a little bit of discomfort is better than resigning to a completely sedentary lifestyle.
During a study involving more than 100 people suffering from low back pain, the subjects who continued their daily activities despite the pain healed at a faster rate than those who took it easy. Researcher Patricia Olaya-Contreras emphasized that staying active is essential for recovery. She warned that inactivity combined with pain might lead to long-term disability, inability to work, depression, and even more pain.
How to Keep Moving When You Have Back Pain
Now that you know the importance of staying active, you might be wondering what you can do to relieve your back pain while remaining on the move. Here are some activities and strategies that can help alleviate your discomfort:
1. Stretching Exercises
Stretching is a fantastic way to improve flexibility and ease lower back pain. Spend a few minutes every day doing gentle stretches that target the affected area, such as pelvic tilts, hamstring stretches, and lower back rotations. However, be sure not to overdo it or force a stretch, as this can cause further injury or discomfort. Spine-Health provides several stretching exercises that can help you get started.
2. Low-Impact Aerobic Activities
Walking, swimming, and cycling are great examples of low-impact aerobic activities that help maintain a healthy blood flow in your body. These activities effectively deliver nutrients to your spine, ensuring the proper functioning of your muscles and joints, while relieving pain. Start slowly and gradually increase the duration and intensity of your sessions as your pain subsides and your stamina increases.
3. Strengthening Exercises
Core and back muscles play a crucial role in supporting your spine. By performing exercises that target these areas, you can help strengthen your body, protect your spine, and alleviate pain. Some effective strengthening exercises include the plank, bridge, and clamshell. Remember to perform these exercises in a slow and controlled manner, using proper form. Harvard Health offers guides on various strengthening exercises suitable for people with back pain.
4. Proper Posture and Ergonomics
Taking care of your spinal alignment is essential in alleviating low back pain. Whether you’re sitting, standing, or lying down, be aware of your posture and maintain proper alignment. When sitting at a desk, use an ergonomically designed chair that supports your lower back and encourages good posture. Adjust your computer screen to be at eye level to prevent uncomfortable neck strain.
5. Massage and Heat Therapy
Massaging the muscles around your lower back stimulates blood flow, providing relief from pain and tension. Applying heat, either through a hot shower, a heating pad, or a hot pack, can also relax muscles and alleviate pain. You could also consider alternative therapies like acupuncture, which some people find helpful in managing their lower back pain.
6. Consulting a Professional
If you’re unsure about the best way to manage your back pain through movement, consider reaching out to a healthcare professional like a physical therapist or a chiropractor. They can provide you with tailored recommendations and treatment plans to help you stay active safely and minimize discomfort.
Be Patient and Stay Positive
Recovering from low back pain might take some time, but by staying active and engaging in the activities mentioned above, you’ll likely experience improvement sooner. Keep in mind that every person is different, and not all strategies will work equally well for everyone.
Above all, don’t forget to be patient with yourself. Giving your body time to heal and staying positive can do wonders for your recovery. The research conducted at Sahlgrenska Academy, University of Gothenburg, provides ample evidence that a combination of gentle physical activity, proper care, and a positive mindset can accelerate your healing process and help you gain control over your lower back pain.
