Researchers at the University of Sydney in Australia looked at 21 studies, involving more than 30,000 people, to find out what actually works to prevent lower back pain. The lumbar belts and special insoles, often recommended, were not effective, unlike physical activity. Among people who suffered from back pain, those who practiced physical activity had a 25 to 40% lower risk of suffering a new episode in the following year, compared to those who did not practice physical activity. .
How back pain happens
If you sit for long periods of time, you usually end up shortening your iliac, psoas, and quadratus muscles, which connect the lumbar region to the upper parts of the femurs and pelvis. When these muscles are shortened for a long time, it can cause significant pain when you stand up because they then pull the lower back (lumbar) forward.
The imbalance between the anterior and posterior muscle chains is responsible for many physical pains. By rebalancing and strengthening these muscles, you can remedy many pains and discomforts, including lower back pain and similar ones, such as neck pain.
Physical activity: reduction of back pain
It’s no wonder that physical activity can help you get rid of back pain, or that the type of exercise seems less important than just staying active. A team of researchers from the University of Sydney in Australia reviewed 21 studies, involving more than 30,000 people, to determine what actually works to prevent lower back pain. The lumbar belts and special insoles, often recommended, were not effective, unlike physical activity.
Among people who suffered from back pain, those who practiced physical activity had a 25 to 40% lower risk of suffering a new episode in the following year, compared to those who did not practice physical activity. .
What physical activity to fight against back pain?
Sometimes back pain appears suddenly, for no apparent reason, but most often it occurs after months or years of poor posture, repetitive movements, poor lifting technique, strains and strains. In addition to stopping the offending movement (such as swapping your office chair for a standing desk), the following types of exercises can help:
It is effective in relieving back pain and disability even more than surgery. What most exercises have in common is that they keep you standing and active rather than sitting and sedentary.
Participants who took 52-minute stretching classes (emphasizing core and leg stretches) experienced as much relief from back pain as those who took yoga classes. However, how you stretch is important, and static stretching, for example, can lead to chafing and injury.
Regular strength training helps strengthen your back and core muscles, which is essential for relieving pain and preventing injury.
Yoga, which is particularly effective for improving flexibility and strengthening core muscles, has also been shown to benefit people with back pain. Lower back pain sufferers who took one yoga class per week reported more improvements in physical function than those who received medical treatment or physical therapy.
5) Tai Chi
Tai Chi, a Chinese martial art, is an ancient self-defense technique said to support the balance of ‘yin and yang’ in the body, improving the flow of ‘qi’, or energy of life.
Often described as ‘moving meditation’ the activity leads your body through a specific series of graceful movements. The body is constantly in motion and each movement leads harmoniously to the next. A 10-week tai chi program has been shown to alleviate pain and disability for people with persistent back pain.