Back Pain Myth Busters

 Back Pain  Comments Off on Back Pain Myth Busters
Jun 122017
 

Myth #2

I should avoid exercise, especially weight training

Putting weight through the spine such as standing, walking and sitting encourages healthy bones, discs and joints. Exercise such as swimming and using weights helps strengthen muscles to support your back.

LBP myth2

Studies have shown that continuing with regular exercise can help you recover sooner – including using weights where appropriate. You may have to modify your usual exercises initially, but you can gradually increase the intensity of your exercise and increase any weights used as your back pain improves.

It is normal to feel some discomfort or post exercise soreness and this does not mean that you have done yourself any harm.

If your back pain lasts a while, lack of movement and reduced activity can cause the muscles to become weak. This makes it more likely that you could have back problems in the future. Exercise is the most important way to ease the stiffness and pain in your back, build up muscle strength and stamina, and improve your flexibility and general fitness.

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Stay active and continue your regular day to day activities. Initially when your back pain has flared up, this may mean just going out and walking. As you start to improve you can increase the amount of activity you do. You can do any activity that gives your body a good work out. Choose something you enjoy, that way you are more likely to stick with it.

Activities that you could do include walking, cycling, swimming, aqua aerobics, yoga and Pilates. These are low impact exercises that may be more comfortable to start with. As your back pain settles down you can go jogging, running and do other higher impact exercises and sports. There is no reason why you cannot use weights to exercise as long as you lift them correctly and do not lift weights above your ability.

Back pain myth busters

 Back Pain  Comments Off on Back pain myth busters
Apr 032017
 

Myth #1

Moving will make my back pain worse

In September last year the Chartered Society of Physiotherapy launched a campaign to challenge the misconceptions about back pain.

These misconceptions are

  • Moving will make my back pain worse
  • I should avoid exercise, especially weight training
  • A scan will show me exactly what is wrong
  • Pain equals damage

These beliefs if taken literally, can be harmful and cause further problems. Physiotherapists can provide simple, accurate information and advice which can help to reduce pressure on the NHS, help people with pain to become more active and mobile, and consequently help people remain at work and boost productivity in the workplace.
LBP myth1 Some movements can be uncomfortable when you have back pain. However, it is well established that returning to movement and work as soon as you are able, is better for both recovery and preventing recurrence than bed rest and immobility.

Normal movement and activity promotes normal healing.

Our spines, including the vertebrae (bones), discs that sit in between the vertebrae and the joints, are designed to move in different directions, including bending forward. The muscles around the spine are designed to do the movements. If we reduce or stop the movements, we lose the ability to do them properly.

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Don’t be afraid to move, including twisting and bending. Gradually increase the amount you do to give your body time to adapt to changes in activity, stay on the go, and where you can, change activity and posture frequently.

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