Our 3 Best Tips For Lower Back Pain In 2023
by Mana PT owner Dr. James Coomber, PT, DPT, OCS, COMT
If you’ve been experiencing generalized lower back pain for over 12 weeks, this is termed ‘persistent’ or ‘chronic’ lower back pain. This is the type of pain that seems to not want to go away. Many factors can contribute to this. The good news is that this can be improved or fixed for good through certain exercises and lifestyle changes. There is strong evidenceand research that these 3 tips can break the cycle of your pain experience.
Tip #1: Start Strength Training
Results from the journal Clinical Rehabilitation 2015 showed strength training (weight lifting) as well as coordination training were both beneficial in the treatment of lower back pain. Coordination training can be a good place to start for someone nervous about starting weight lifting.
Tip #2: Add The Deadlift Exercise Into Your Workout
In 2015, the researcher Lars Berglund performed a study assessing the benefits of an 8-week deadlifting program for individuals with chronic lower back pain. The results showed improved trunk and lifting strength and decreased lower back pain. They also discovered there was no difference whether heavy or light weight was used. Lighter loads appear to benefit those with higher pain ratings at the start.
Tip #3: Start A Walking Program
In 2013, researcher Shayna Derman performed a 6-week study comparing low back strength training versus a walking program performed twice a week. The results show improvements in pain in both groups without a significant difference between them. Interestingly, there were also improvements in back and abdominal strength and a reduction in fear/avoidance of activities. This shows that even a walking program can be as effective as strength training for decreasing lower back pain.
Finals Thoughts:
Many people deal with persistent, non-specific lower back for a long time. After reviewing these studies and working with patients for over 12 years, I strongly believe that the best thing someone can do is start exercising. This exercise can be heavy or light, strength training or walking, weight lifting or coordination exercise. The important thing to remember is that the type of exercise should be something you can be consistent with and feel comfortable doing. A physical therapist can help guide and support you with the right program and ensure your safety throughout. Feel free to CONTACT MANA PHYSICAL THERAPY today to get started on your pain-free journey.