Movement is key to Lower Back Pain-Jan 15-John Worthey


It’s epidemic and it costs billions. And, it can erode quality of life, disturb precious hours of sleep and limit participation in daily activities. Back pain runs the scope from irritation to agony, and statistics show that 75 percent of us will have at least one episode in our lifetime.

Researchers have struggled to understand causes and cures for back pain for some time. While the jury is still out on how and if medication can help with back pain, I believe we need to broaden our approach to include more than drugs and a few days rest.

A sedentary life spells trouble:

Many people work all day at desk jobs and come home to relax in front of the TV at night or switch to games console. They’re locked in, working in front of the monitor for a few hours. Then they start to move and notice their muscles feel stiff and their backs ache.

“Movement is key to a healthy life”

Instead of sitting at your desk for hours, change positions, stand for 20 minutes, or go for a walk and talk to someone. Movement will keep you healthy and allow your joints and muscles to adjust.

I have heard and seen people think they need to go for the obvious fix by joining a gym, do major strength training, or commit to a program (although this will give you a long term health reward). But you don’t have to make a huge time or energy commitment to reap benefits. Simply walking around and stretching during the day can relieve stress on your back.


It’s never just your back:

Focusing only on the area of your back that hurts or of any injury misses the point.

People forget that it is the centre building block in your whole body. Your hips, pelvis, shoulders and even feet are connected with it.

So, to keep your body in balance and your back from aching, don’t ignore the importance of strong healthy legs, limber hips, and trunk muscles. Balanced strength in these muscle groups will keep you from overtaxing lower back muscles to compensate for weakness elsewhere in the body.


There are lots of great articles been written at the moment on breathing and like the fascia craze this is becoming a very popular amongst the fitness guru’s. Focus on breathing can help avoid back aches. Breathing stimulates muscles up and down the spine. Core training, which often emphasises breathing, focuses on strengthening groups of muscles within your trunk. One of those muscles is the transversus abdominis (respiratory muscle), a muscle many people target to build back stability.

Deep breathing really activates key muscles in your trunk. Talk, Laugh out loud, Do cardio, Do yoga, Do things that force you to breathe. This will help your back stay healthy.

Active rest:

There’s no such thing as just rest. At rest, muscles weaken; moving builds strength. Think about it in terms of alternating movement and active rest.

Thank you for reading.

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