When we experience lower back pain, our instinct is often to protect our back and avoid movement.
However, experts say that this cautious approach can actually prolong the pain.
Here are the key insights on how to handle back pain and restore your mobility.
Your back is not fragile
Many believe that the spine is weak and easily injured. However, the human spine is strong and designed for movement in various positions without issue.
You don’t always need to keep your back straight
There is no scientific proof that maintaining a perfectly straight back prevents pain. In fact, varying your posture and movement is beneficial.
Pain isn’t always caused by physical damage
Pain perception is influenced by more than just muscles and bones – it is also affected by stress, anxiety, and past experiences.
Avoiding movement out of fear
Many people limit their movements because they fear worsening their pain. However, staying active is essential, as the body adapts and heals through movement.
It’s okay if movement causes some pain
Mild discomfort during movement is not dangerous, as long as it subsides within 24 hours. Some pain can even be part of the healing process.
Your nervous system may be oversensitive
Pain can be triggered by an overactive nervous system rather than an actual physical injury. Factors like sleep, stress, and lifestyle influence how we experience pain.
Walking can help reduce pain
Studies show that combining pain education with walking three times a week can lower the risk of chronic lower back pain by 28 %.
There is no single best exercise
In the past, experts believed certain exercises were superior for back pain. Today, we know that the best exercise is the one you can do consistently and without fear.
Pain coaching can be beneficial
Understanding pain is a crucial step in overcoming it. Pain coaching helps reduce fear and avoidance behaviors, allowing you to move more freely.
Start small and gradually increase activity
The key to long-term recovery is to find a form of movement you can stick to. Begin with manageable activity levels and slowly build up intensity as your body adapts.
This article is based on information from iForm.dk.