Dos and Don’ts for Low Back Pain Relief Management

By: Sean Whittaker, PT, DPT, OCS

View all conditions and services

Low back pain is a condition that almost everyone experiences in their lifetime. Pain can be frequent and may become chronic if the condition is poorly managed.

Feelings of helplessness, negativity, depression, anxiety, fear, or distress are often associated with chronic low back pain. These feelings often lead to decreased activity and movement, but being inactive is the worst thing for back pain management. Here are some dos and don’ts of managing your back pain.

The Don’ts of Back Pain Management

• DON’T avoid activity. Inactivity leads to more pain, weakened muscles, and decreased strength, aerobic capacity, and flexibility. Activity can be painful; however, lack of movement can cause the pain and your functional abilities to become worse over time.
• DON’T believe you need a diagnosis to have pain. Diagnoses such as bulging discs, degenerative disc disease, and arthritis are very common as we age; however, you can be in pain and not have a diagnosis.
• DON’T wait to do something about your pain. Back pain can become disabling if left untreated. Be proactive and seek guidance to manage your pain sooner rather than later. Physical therapists specialize in providing you with the tools and knowledge to help guide you through the healing process and manage pain while avoiding complete inactivity.

The Dos of Back Pain Management

  • DO remember your spine is strong. Your spine is a robust structure that can tolerate movement and mechanical load.
  • DO exercise. Exercise focused on aerobic conditioning, flexibility, and functional strengthening is better than pain medications, spinal injections, surgery, and inactivity to manage chronic low back pain.
  • DO start slow. A good place to start exercising is with a gradual, consistent walking program and beginner-level yoga to improve mobility. As your activity tolerance and mobility improve, appropriately advancing strengthening is beneficial.

Summary:

Chronic low back pain does not have to be a debilitating condition. It may take some time, but with proper guidance and education, you can gradually begin to improve your overall quality of life.

Once your painful flare-ups are under control and no longer produce severe symptoms, it is then best to progress to a consistent exercise program that focuses on general strengthening, flexibility, and aerobic conditioning. Try these four essential exercises to perform at home to strengthen your core muscles.

If you need help developing a plan to manage your back pain, click here or call (804) 764-1000 to meet with an expert at Sheltering Arms and create an exercise regimen that is right for you.

Share This Post:

Facebook
Twitter
LinkedIn
RehaBlog

More Posts

Top 3 Exercises for Parkinson’s Disease

Have you or a loved one been diagnosed with Parkinson’s Disease and are looking to start a new exercise program? Research has indicated that exercise can help reduce the progression of Parkinson’s Disease and can provide relief from motor symptoms, stiffness, or mood changes that can be associated with the diagnosis. It’s recommended to see a physical therapist who is experienced in treating people with Parkinson’s Disease to identify specific areas of improvement and to assist you in establishing a safe, customized exercise program. Learn exercises to address different elements of physical exercise and wellness.

Avocado toast with turkey bacon and tomato

5 No-Egg Healthy Breakfast Ideas​

As many of you may know, there’s been an ongoing egg shortage due to the bird flu, which has significantly impacted egg prices — up by more than 50% from last year. While this may have made your usual breakfast routine a bit more challenging, fear not! There are plenty of other protein-rich options to fuel your day.

Q&A: What to Expect When Facing an Upper or Lower Limb Amputation

In the United States alone, approximately 185,000 amputations occur each year, and 2 million people are living with limb loss. In recognition of Limb Loss Awareness Month, this article addresses common questions surrounding limb loss, from the reasons for amputation to returning to favorite activities following surgery. An amputation is the surgical removal of part of the body, usually an arm or leg. There are three main reasons for amputation.

The Interdisciplinary Approach in Rehabilitation to Multiple Sclerosis Care

Multiple Sclerosis (MS) affects nearly 1 million people in the United States alone. MS is an immune-mediated disease in which the body’s immune system attacks the myelin insulation that surrounds the nerves in the central nervous system. This damage causes widespread symptoms varying in severity, including fatigue, weakness, sensation loss, visual impairments, and walking and balance impairments. These symptoms of MS can impact someone’s mobility, quality of life, ability to work and provide for their family, relationships, and community participation. Because these symptoms can impact so many aspects of a person’s life, a rehabilitative care team should consist of multiple disciplines that work together to provide a collaborative, all-encompassing care plan, called interdisciplinary care.

9 Ways to Improve Sleep After a Concussion

After a concussion, there are a lot of common misconceptions about sleep. Mainly, is it safe to sleep following this mild traumatic brain injury? The answer is yes – it is okay to sleep after a concussion! This misconception stems from an out-of-date recommendation to wake the person up every hour to check on them. However, that is only if there is concern about the risk for a brain hemorrhage or bleed that wasn’t immediately apparent.

View All Posts

Start your Journey

Learn more about Sheltering Arms Institute

Contact a specialist at Sheltering Arms Institute to learn more about how you can gain more freedom in your everyday life.