We are often asked “what is the best exercise to help fix my back pain? It seems like a simple question, with a not so simple answer. Let’s look at why dealing with back pain can be as complicated as rocket science or as simple as just stat moving!
Before we dive into the “HOW” to fix your back pain, we need to understand the “WHAT” is causing your back pain.
A Brief Anatomy Lesson:
Our lower back, know as our Lumbar spine is comprised of: 
- 5 bones ( Vertebra and Discs)
- A multitude of muscles and ligaments, nerves, fascia.
These are all pain-sensitive structures. Which means they are capable of causing back pain.
As Osteopath’s we are trained to listen to our patients, carry out a series of special tests, and look at the way in which you move. This allows us to formulate a diagnosis – that is the WHAT is causing your back pain. Once we have an understanding of WHAT is causing your pain. We can get to creating a plan to help improve your problem.
How do we “Fix” your back pain?
This is the million-dollar question! Too often we see patients who have come from other therapists and have tried to solve the back pain problems with a foam roller and a spikey ball. This simply doesn’t make sense. If all you are trying to do is release a tight muscle. Wouldnt it make more sense to try and establish WHY that muscle is tight? Is it tight because it is not functioning properly? Maybe the tightness is because it’s compensating for another structure? Or it is weak? These are all very real and very common problems. So what’s the solution?
Surely it makes more sense to strengthen what is weak, rather than stretch what is tight! So our journey to “fix” your back pain starts with understanding your history and working hard to establish WHY your body is not functioning effectively.
Movement is Medicine for Back Pain
This week is Exercise Right Week – and what better week to start moving and exercising. For some time now we have believed that “Movement is medicine” and this still rings true. When we are looking at back pain – if we simplify it down as basic as possible, all we ask is that you move. Get up and go for a walk. Get up from your desk and stretch. Start to establish a routine that involves movement. This could be as simple as starting the day with a walk. It could be establishing a mobility routine after dinner. It may involve utilizing that standing up desk at work/home. This is the start of your health journey.
Strength, Strength, and More Strength.
I am yet to meet an individual whose pain, be it back pain, neck pain, shoulder pain, foot pain, has not responded positively to strength. Unfortunately we have been sold the idea that everything can be fixed with a foam roller, a spikey ball, and a stretching program. Hmmm – if only it were that simple.
Surely it makes more sense to strengthen what is weak, rather than stretch what is tight! So our journey to “fix” your back pain starts with understanding your history and working hard to establish WHY your body is not functioning effectively. And where the weakness lies. By addressing the CAUSE of your pain, we are better able to make long-lasting results in your health and wellbeing.
Where do I Start?
You and your body are unique. Yes, we are all made up of the same “stuff”. Bone, muscle, ligaments joints…. emotions!! etc.. but it’s YOUR system that makes you unique. And how your system acts together with its individual parts. So if we apply a generic, average, and recipe approach to your back pain. You can guarantee that you are going to get, generic average and stock standard results. We are better than that. And you deserve better than that. That’s why the Osteopaths at Equilibrium Sports and Spinal are different. We take the time to get to know YOU, and YOUR body. We tailor your exercise prescription to your individual needs. And we certainly don’t feel we need to reinvent the wheel. Simple exercises DONE WELL, will always trump, complex, unnecessary and generic exercise.
What Can I Do Now For My Back Pain?
So we have just talked about not giving you a generic recipe based exercises. So here are some exercises we have given to others. As you can see they are simply easy to perform – but were SPECIFIC to our patient’s needs.! The addressed a key factor. But more importantly, our patients were able to perform them at home effectively and correctly!
DEAD BUG:
Pallof Press- Core Activation:
Single-Leg Bridge:
If you are struggling with Back pain, and tired of trying to fix it with your foam roller or spikey ball, get in touch with us. We help people just like you. The first step in fixing your pain starts with you picking up the phone and asking for help! If you have any questions or want to chat with us please feel free to take us up on our FREE PHONE CONSULT. Here we can talk specifically about you and your condition. No obligations, Just our honest opinion!
