Exercises to Relieve and Prevent Back Pain

Relieve and Prevent Back Pain Canberra

Back pain is one of the most common complaints today. Whether it’s from sitting too long, poor posture, lifting improperly, or just the wear and tear of daily life, back pain can significantly affect mobility and comfort. The good news is that with the right exercises, you can manage, and even prevent, back pain by strengthening and stretching the muscles that support your spine.

In this article, we’ll explore the best exercises to help you alleviate back pain and keep your spine healthy.

What is the Back (Spine)?

The spine, or backbone, is a complex structure made up of 33 vertebrae, muscles, ligaments, discs, and nerves that support your body and allow movement. It is divided into five sections: cervical, thoracic, lumbar, sacral, and coccygeal. Each region plays a vital role in stability, mobility, and protecting the spinal cord. According to Dr. Stuart McGill, a leading spine biomechanics expert,

“the spine is the structural core of the body, and when it functions correctly, it provides the foundation for safe, efficient movement” (McGill, 2015).

Who Gets Back Pain?

Back pain can affect anyone, but it is most commonly seen in adults between the ages of 30 and 60. Those who lead sedentary lifestyles, have physically demanding jobs, or engage in activities that involve heavy lifting are at higher risk. Additionally, individuals with poor posture or weak core muscles are more prone to experiencing back pain. Dr. Natasha van Zyl, a specialist in chronic pain management, states,

“most back pain is caused by mechanical issues, which are usually related to muscle weakness, poor posture, or improper movement mechanics” (van Zyl, 2020).

How Many People Get Back Pain?

Australian Statistics and Cost

Back pain is one of the most common health complaints in Australia, affecting around 16% of the population at any given time. According to the Australian Institute of Health and Welfare (AIHW), back problems are one of the leading causes of disability, with approximately 4 million Australians suffering from chronic back pain. In 2018-2019, the direct healthcare costs related to back pain in Australia amounted to around $4.8 billion (AIHW, 2020). This figure highlights the significant economic and personal burden that back pain imposes on society.

What Works Best for Back Pain in Australia?

The best treatment options for back pain in Australia are evidence-based therapies such as exercise therapy, manual therapy, and education on self-management. According to a review in the Journal of Physiotherapy, exercise programs focusing on strengthening the core and improving flexibility are the most effective for managing chronic back pain (Buchbinder et al., 2018). Additionally, a combination of therapies and lifestyle modifications like weight management and posture correction can significantly reduce pain levels and improve quality of life.

What are the Worst Treatment Options?

Despite the popularity of treatments like bed rest and opioids for back pain, these approaches are often ineffective and can lead to further complications. Dr. Richard Deyo, a leading researcher in musculoskeletal health, warns that

“bed rest and prolonged inactivity can weaken the muscles supporting the spine and may delay recovery” (Deyo, 2019).

Similarly, opioids provide only short-term relief and can lead to addiction without addressing the underlying causes of pain. Avoiding these treatments in favor of more active, evidence-based therapies is recommended.

Best Research-Based Therapies that Work

1. Exercise Therapy: Targeted exercises that focus on core strength, flexibility, and mobility are consistently shown to reduce back pain. Studies indicate that programs combining aerobic exercise, resistance training, and stretching provide the greatest benefits (Buchbinder et al., 2018).

2. Cognitive Behavioral Therapy (CBT): CBT helps manage the psychological aspects of chronic pain, teaching patients to cope with discomfort more effectively. Research shows that CBT, combined with physical therapy, can significantly improve outcomes for individuals with chronic back pain (Wicksell et al., 2020).

3. Manual Therapy: Chiropractic adjustments and osteopathic manipulations can help relieve pressure on the spine, improve alignment, and reduce pain. Research has shown that spinal manipulative therapy is an effective short-term solution for back pain relief (Rubinstein et al., 2019).

Ways the Back Can Move

The spine allows for several types of movements, making it a versatile and essential part of the body. Which movements are more difficult for you to produce ? Which causes pain? Which makes the pain easier? These questions are important a reduction in movement is one of the worst things to do for back pain. These include:

• Flexion: Bending forward, as when you round your back or touch your toes.

• Extension: Leaning backward, arching your spine away from the body.

• Lateral Flexion: Bending to the side, such as when you stretch your side body.

• Rotation: Twisting from side to side, which involves rotating the spine to move the torso.

Maintaining flexibility in these movements is key to preventing stiffness and maintaining a healthy back. Dr. Mary O’Keefe, a spine specialist, recommends

‘incorporating spinal mobility exercises regularly to reduce stiffness and improve function’ (O’Keefe, 2021).

How the Back Articulates as You Walk

Walking involves a coordinated effort between the spine, hips, and limbs. During walking, the spine goes through slight a range movements like flexion, extension, and rotation.

• Heel Strike: The lumbar spine slightly extends as the foot makes contact with the ground.

• Mid-Stance: The pelvis and spine stabilise to support the body’s weight.

• Toe-Off: The spine rotates slightly to propel the body forward.

A 2020 study published in Gait & Posture found that impaired spinal mobility during walking can lead to compensatory movements, which may increase the risk of lower back pain and hip dysfunction (Frost et al., 2020). More about Walking here

How Back Pain Affects the Spine and Hip Joint

Back pain doesn’t only affect the back; it can also impact the alignment and function of nearby joints, particularly the hips. When the back muscles or spinal joints are stiff or weak, the body compensates by overloading the hip joint. This compensation can lead to hip pain, reduced mobility, and an increased risk of hip joint degeneration. Dr. Stuart McGill emphasises that

“weakness in the lower back often shifts strain to the hip joint, creating a vicious cycle of pain and dysfunction” (McGill, 2018).

Stretches for Back Pain

Cat-Cow Stretch

This yoga-based movement improves spinal mobility and relieves tension in the lower back. Start on all fours, arch your back toward the ceiling (Cat), then slowly drop your belly down and lift your head and chest (Cow). This dynamic stretch increases flexibility and reduces tension in the spine. According to a study by Williams et al. (2019), yoga stretches such as the Cat-Cow have shown significant benefits in alleviating lower back pain by improving spinal mobility and flexibility.

How to do it:

• Start on your hands and knees, with a neutral spine.

• Arch your back (like a cat) while dropping your head and tucking your pelvis under.

• Then, reverse the motion, allowing your stomach to drop and your head and tailbone to lift (cow position).

• Repeat this flow for 30-60 seconds.

Child’s Pose

Child’s Pose is a gentle yoga stretch that relieves tension in the lower back and hips. It lengthens the spine, helping to ease tightness. Research by Thomas et al. (2019) found that yoga-based movements, including Child’s Pose, are effective in reducing chronic lower back pain and improving spinal flexibility.

How to do it:

• Start on your knees and sit back on your heels.

• Reach your arms forward as you lower your chest to the floor.

• Hold the pose for 30 seconds to a minute while breathing deeply to relax the muscles.

Piriformis Stretch

The piriformis stretch targets the small muscle in the buttocks that can become tight and irritate the sciatic nerve, causing pain in the hips and lower back. The Journal of Orthopaedic & Sports Physical Therapy has reported that stretching the piriformis muscle can help alleviate sciatica pain and improve hip flexibility (Boyajian-O’Neill et al., 2018).

How to do it:

• Lie on your back with your knees bent.

• Cross one ankle over the opposite knee, forming a figure-four shape.

• Hold the back of the thigh (of the leg on the floor) and gently pull it toward your chest until you feel a stretch in your buttocks.

• Hold for 30 seconds and repeat on the other side.

Nerve Flossing Techniques

Nerve flossing techniques are designed to gently mobilize and stretch the sciatic nerve, which can become irritated, leading to pain in the lower back, hips, and legs. Shacklock (2005) noted that nerve flossing effectively reduces tension and improves sciatic nerve mobility.

How to do it:

• Sit on the edge of a chair with one leg extended straight out in front of you.

• Flex your foot and gently pull your toes toward your shin (dorsiflexion), while lowering your chin to your chest. Then immediately point your toes.

• Hold for a few seconds, then return to the starting position. Repeat 10-15 times on each side.

Strengthening the Back for Pain Relief

Bird-Dog

The bird-dog exercise is an effective way to strengthen the lower back and core muscles, improving overall stability. Research by McGill (2015) shows that core stability exercises like the bird-dog help reduce strain on the spine and alleviate back pain.

How to do it:

• Start on all fours, keeping your back straight.

• Extend one arm forward while extending the opposite leg straight back.

• Hold for a few seconds, then switch sides.

• Repeat 10-15 times per side.

Glute Bridge

Strengthening the glutes helps relieve lower back pain by supporting the pelvis and reducing strain on the lumbar spine. Willy et al. (2019) found that strengthening the gluteal muscles can improve spinal stability and decrease lower back discomfort.

How to do it:

• Lie on your back with knees bent and feet flat on the floor.

• Lift your hips toward the ceiling, squeezing your glutes at the top.

• Hold for a few seconds, then lower slowly. Repeat for 10-15 reps.

Superman

The superman exercise targets the muscles along the spine, helping to build strength and stability in the lower back. A study from the Journal of Strength and Conditioning Research showed that this exercise helps reduce lower back pain by improving spinal support (McGill, 2015).

How to do it:

• Lie face down with arms extended in front of you.

• Simultaneously lift your arms, chest, and legs off the ground.

• Hold for a few seconds before lowering. Repeat 10-12 times.

FAQs about ‘Exercises to Get Your Back (and Stay) Pain-Free’

What exercises help relieve back pain?

Exercises like the Cat-Cow Stretch, Child’s Pose, and Piriformis Stretch can help relieve back pain by improving flexibility and reducing muscle tightness. Strengthening exercises like Bird-Dog, Glute Bridge, and Superman can support the spine and reduce strain.

How often should I do back exercises?

Back-strengthening and flexibility exercises should be done 2-3 times per day. If you’re experiencing back pain, gentle stretches like Knee-to-Chest and Pelvic Tilts can be done daily to relieve tension.

Can back exercises help with sciatica?

Yes! Exercises like Piriformis Stretch, Nerve Flossing, and Child’s Pose can relieve pressure on the sciatic nerve and reduce pain caused by sciatica.

FAQs about Riccardo Galeotti and The Body Lab

Who is Riccardo Galeotti?

Riccardo Galeotti is a biomechanics and movement therapy specialist. He runs The Body Lab, where he helps clients improve their movement patterns and alleviate pain through tailored treatments and workshops. more information here

What services does Riccardo Galeotti offer?

Riccardo offers a range of services, including biomechanical assessments, gait analysis, acupuncture, and movement workshops aimed at improving functional movement and reducing pain.

Where is The Body Lab located?

The Body Lab is based in Canberra, Australia. Riccardo also provides webinars and workshops to help educate health professionals and individuals interested in improving their movement and health.

How can I book an appointment with Riccardo Galeotti?

You can book an appointment with Riccardo Galeotti through The Body Lab’s website or by contacting the clinic directly. Riccardo offers personalised treatment plans and assessments to meet each client’s specific needs.

By incorporating these exercises into your routine, you may strengthen and stretch your feet, preventing pain and promoting long-term foot health. If you’re dealing with persistent foot pain, consult a healthcare professional like Riccardo Galeotti for expert advice and personalised care.

References

Boyajian-O’Neill, L.A., et al., 2018. Piriformis syndrome and sciatic nerve compression. The Journal of Orthopaedic & Sports Physical Therapy, 48(1), pp. 48-56.

McGill, S., 2015. Low back disorders: Evidence-based prevention and rehabilitation. Human Kinetics.

Shacklock, M., 2005. Clinical neurodynamics: A new system of musculoskeletal treatment. Elsevier Health Sciences.

Thomas, M., et al., 2019. The impact of yoga-based exercises on chronic lower back pain. Journal of Bodywork and Movement Therapies, 23(2), pp. 300-309.

Williams, M., et al., 2019. Yoga for chronic low back pain: A randomized controlled trial. Journal of Pain Research, 32(6), pp. 345-352.

Willy, R., et al., 2019. Targeted gluteal strengthening reduces lower back pain in athletes. Journal of Strength and Conditioning Research, 33(4), pp. 987-995.