Low Back Pain: Discipline is Cure!
Lower back pain has emerged as one of the commonest ailments across the globe. So great is the number of people affected by it that, it is said to be the reason for more sick leaves than any other physical problem.
Back pain can either be acute or chronic. Acute back pain is the one that hits you in a flash and is highly painful but does not last for very long. In other words, it hits hard but stays for a short while. Chronic back pain is hard and persists for a much longer duration. Both the kinds are equally capable of throwing away your life routine out of gear.
The acute lower back pain is normally a result of some kind of injury. For instance you might injure your back in the process of lifting a heavy object carelessly. A fall may also be injurious and so can be an accident. So, acute lower back pain occurs for a reason and the reason is very much visible. However, the same is not the case with chronic lower back pain.
Chronic lower back pain can occur for a number of reasons and the causes are not so visible. The causes can be many, ranging from osteoarthritis and rheumatoid arthritis to disc degeneration and disc herniation. And these conditions can be diagnosed only after a series of tests and scans.
So far as the treatment is concerned, it depends very much on the cause of it. Fortunately, nearly all kinds of lower back pain, whatever their cause be, are treated without resorting to surgery in most of the cases.
So, the treatment is very much available but lower back pain can be dealt with much before it actually occurs. All it takes is disciplined living. Just keep your posture right and start exercising regularly. Back stretching exercises are particularly helpful in preventing lower back pain. The exercises to strengthen core abdomen muscles help a great deal in making your back strong enough to bear minor jerks and sprains with ease. Regular exercising increase the flexibility of muscles, which makes them less prone to injury.
Therefore, if you are suffering from lower back pain, pay attention to your posture and make exercise a part of your routine. Back pain would soon be a part of forgettable history.
kanishkmanchanda
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2 Responses to “Low Back Pain: Discipline is Cure!”
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Robin McKenzie technique questions?By far the most popular technique is "Extension in Lying"
(6-8 times a day).
1. Where does another person (assistant) place their support hands to make this exercise more effective (small of back or lower on hip?) I see a pic with a belt and an ironing board but directly a hand over the small of the back feels strange and limits movement…is it too high up?
The book (7 Steps to a Pain Free Life) states that if pain is felt to one side (right back pocket area hurts more due to herniated disc L4-L5; S1-L5), the person should move their hips 3"-4" AWAY from the bad side (so to the left), then do the full push up with the goal of CENTRALIZING the area of discomfort.
2. If the genesis of the neuropathy (in the right back pocket area) is the herniated disc (likely as per MRI) and not muscular, is this still advised?
McKenzie does not seem to really focus on or mention the word "HERNIATED" in his book- more just general back pain (muscular?) I only question this because nearly everything else I have read says that BALANCE is the key- symmetry, etc. and imbalance is often a root cause or underlying problem.
3.With this in mind, wouldn't leaning away from the effected side twist the back more and throw of a persons overall balance? Walking on bad days already and automatically forces favoring of one side.
4. At what point does one stop doing 6-8 push ups daily? I know the FLEXION (forward bending) comes after you really feel better to increase range of motion (immediately followed by the push ups again to restore lordosis). After this point, McKenzie recommends the Mayo Core stability exercises (lying with pillow on stomach and arching full body).
- Have been doing the full push ups for a few days and it feels good (along with an excellent diet- ideal body weight; daily walking, aqua and inversion therapy)- maybe it's working.
The best solution "to manage," never fully cure this lifetime issue seems to stem from a combined approach of best practices which include listening to ones body and being disciplined to follow the McKenzie approach and easy does it! Thank god, have been able to avoid surgery and medications (except one epidural when it was 100% absolutely necessary- it really worked) and the occasional Advil.
Any other suggestions would be most welcomed and THANK YOU!
Also- slightly off topic, are the exercises in that book for neck pain (strain) good to do e.g. chin tucked in, lean neck back slowly- next pull it to the side of the pain?
THANKS AGAIN RICHARD!
Dave, glad that you are doing better! McKenzie along with others don’t think that you will ever be completely healed of this condition. As long as there is fluid material that can shift around in the walls of the disc there is always the chance that it can come out the track that has been formed by the bulging or frank herniation. There are also a lot of us that believe that a large portion of the pain that is felt comes from the fascia that lines the muscles as well as the facet joints that allow and control the movement of the vertebrae and thereby the disc. Balance with McKenzie and others is the most important part as long as you keep the lower back in control or in a neutral position the likelihood of problems has been lessened. As for question #1 the hands are on the lower back down as far as you can get them before they go onto the sacrum. By moving the hips those inches you are placing an outside force to that area moving the fluid material back into the center of the disc where it is away from the nerves. #2 absolutely. You want to keep working the program for if you stop and all of the principles stopped you will be back in pain. #3 No. Please understand that you have to look at your spine or body as a column and that what you have now is throwing the column out of shape. The movement that is asked for is centering the column. Think of it this way. Take two blocks and place a marble between them. Now shift the marble to the right slightly. To get the marble back in the middle you are going to have to shift the column to the right to bring back the marble into the center. #4. One never really stops doing them unless you are physically unable to do them anymore or you just loose interest in doing them. As for the neck you may do those but if it is a strain then suggest another technique. Sit in a straight chair and raise the left arm up as high as it will go and then return it to the side. Do the other arm and one of those will have gone up further. Start with that arm. Raise it as hard as you can for 30 seconds and then rest for 15. Repeat twice more and then do the opposite arm exactly the same way 3 times. Never enter an area of pain but stop short of it. Turn the head to the left as far as you can without pain and then to the right. One direction will go further so start there. Turn in that direction as far as you can for 30 seconds as long as you stay out of pain. Repeat that twice more and then do the opposite side 3 times. Again stay out of the area of pain. Do those movements about twice a day and the problem should clear. Hope this helps!
References :
physical therapist