HOW EXERCISE CAN RELIEVE BACK PAIN

Many of us have experienced the discomfort and limitations that back pain brings. In recent years, there has been a significant shift in the approach to managing it.

How exercise can relieve back pain.

An enlightening article by Mary Ward in the Sydney Morning Herald in September 2022 highlighted a crucial aspect of back pain relief: exercise. This piece aims to shed light on the importance of exercise in alleviating back pain, as discussed in Ward's article.

The Traditional Approach: Bed Rest and Painkillers

Traditionally, the go-to remedies for back pain were bed rest and painkillers. However, this approach often led to prolonged discomfort and a delayed return to normal activities. Due to the limitations of this approach a more proactive solution, i.e. exercise, is being suggested as a far better solution to this problem.

Exercise: A Natural Healer

Contrary to the conventional belief that rest is the best solution for back pain, research and medical professionals now advocate for movement. Some of the benefits of exercise include:

Strengthening Muscles

Regular exercise, especially focused on the core muscles, helps strengthen the muscles that support the spine. A strong core provides better stability and balance for the body, reducing the strain on the lower back muscles and the risk of injury. When these muscles are strong, they can support better the spine and alleviate pressure on the discs between the vertebrae. Targeted exercises, such as yoga and Pilates, can significantly enhance core strength, leading to improved back health.

Improving Flexibility

Exercises that promote flexibility, such as stretching, yoga and tai chi, increase the range of motion in joints and muscles. Improved flexibility enhances mobility and decreases the likelihood of strain and injury. These exercises improve the range of motion in joints and muscles, promoting better posture and reducing the likelihood of muscle imbalances that can cause back pain.

Promoting Better Posture

Regular exercise encourages better posture by strengthening the muscles that support the spine and aligning the body properly. Poor posture, such as slouching, can lead to back pain by putting undue pressure on the spine. Exercise helps individuals become more aware of their body and posture, reducing the strain on the back muscles and spine.

Enhancing Circulation

Engaging in physical activity improves blood circulation throughout the body, including the back muscles. Good circulation ensures that muscles and tissues receive an adequate supply of oxygen and nutrients, promoting healing and reducing muscle stiffness. Proper blood flow also helps in flushing out toxins from the body, which can accumulate in muscles and contribute to pain.

Releasing Endorphins

Exercise triggers the release of endorphins, which are the body's natural painkillers and mood enhancers. These neurotransmitters not only help alleviate pain but also reduce stress and anxiety. When a person is in less pain and feels emotionally well, their perception of pain diminishes, making the discomfort associated with back pain more manageable.

Weight Management

Maintaining a healthy weight through regular exercise is crucial for back health. Excess body weight, especially around the midsection, puts strain on the lower back. Losing weight through exercise and a balanced diet can significantly reduce this pressure, relieving existing back pain and preventing its recurrence.

Psychological Benefits

Engaging in physical activity can provide psychological benefits such as reduced anxiety and depression. Chronic pain, including back pain, often takes a toll on mental health. Exercise can act as a positive coping mechanism, improving overall well-being and making it easier to manage the challenges associated with chronic pain conditions.

Prevention Through Regular Exercise

Beyond relieving existing back pain, regular exercise plays a vital role in preventing its recurrence. A body that is conditioned through exercise is better equipped to handle daily stresses and strains. By maintaining a healthy weight, improving posture, and enhancing overall fitness, individuals can significantly reduce their susceptibility to back pain.

Conclusion

There seems to be at present a fundamental shift in the approach to managing back pain. Exercise, once overlooked in favour of bed rest and medications, has taken the spotlight as a natural and effective solution. By strengthening the core, improving flexibility, managing pain and preventing future episodes, exercise offers a holistic approach to back pain relief. It empowers individuals to take control of their health and well-being, offering not just a remedy for discomfort but a pathway to a healthier, pain-free life.