What to do if you suffer from back pain

If you suffer from back pain, your prescription is stretching exercises, weight lifting, machine exercises, serious aerobic exercise, and even running. Put your back to work – even if it hurts at first. The best thing you can do for lower back pain is to get off the couch and move. The sooner the better.

We mean nfe just a couple of light stretches. Research shows that strength training and even aerobic exercise are more effective than almost anything else in treating and preventing back pain. For example, in a 2003 study at Simmons College in Boston, 26 volunteers with chronic lower back pain began cycling three times a week. After 12 weeks, their physical fitness improved by 11%, their psychological health improved by 14%, and their pain decreased by 8%.

And the results lasted. A year after starting a lower-back strengthening program, volunteers in a study conducted by the Swiss Federal Institute of Technology felt significantly better than those in the control groups. Even 10 years after the study began, their health had not worsened, the researchers report.

Mind control

The new approach represents a whole new way of thinking about back pain. For a long time, researchers have been trying to find the cause of this agony, without success. They have studied the intervertebral discs, the back muscles, the ligaments, but have not been able to get a clear picture. Even when you have very severe lower back pain, X-rays and other tests usually do not reveal the source of the pain.

How is this possible? Experts suspect that back pain starts with a minor injury, such as a pulled tendon or muscle. But long-term pain is more likely to be the result of something going on in your head.

Research shows that emotional stress increases the risk of back pain. A 2001 British study by the London College found that people who had experienced high levels of psychological stress in their 20s and 25s were more than two and a half times more likely to have back problems than people who were not stressed.

Feeling anxious can also increase the perception of pain. Imagine walking through a small town during the day and someone grabs your shoulder. You'll likely turn around to see who it is and what they want. Now imagine the same situation in a rough neighborhood at night. The same thing happens to people when they worry too much about their back. Fear makes the pain worse.

In the worst case, people who are constantly anxious turn pain into a disaster. They immediately start thinking the worst and come to the conclusion that they have seriously injured themselves. Out of fear of making things worse, they unconsciously tense the sore muscles and reduce their mobility. In extreme cases, the fear of pain and subsequent injury can lead to kinesiophobia, or fear of movement.

When you have pain in a part of your body, you naturally try to use it less. This is good for a sprained ankle or a broken leg. But not for a sore back. Tightening some muscles and ignoring others interferes with proper posture and movement, increasing the risk of further muscle spasms and sensitivity to pain. Over time, pain signals can become a constant nuisance.

"People who fear that any movement will cause injury actually begin to lose the ability to control their spine and move normally. In a study funded by the National Institutes of Health, researchers were trying to determine whether a test that places sensors on major parts of the body to measure range of motion could detect early signs of kinesiophobia. This could help doctors identify those at high risk for developing chronic back problems.

Some doctors now view back pain as a psychological rather than a physiological problem. People suffering from back pain should identify sources of anxiety and anger in their lives and practice stress-reduction techniques such as meditation.

Other doctors are looking at the possibility of using antidepressants to ease back pain. Scientists at the University of Washington have found that two types of antidepressants, tricyclics and tetracyclics, help ease pain in some patients.

But there is another way to treat psychological and physical problems at the same time that does not involve taking pills or psychotherapy - it is regular physical activity. Walking, climbing stairs, cycling, swimming - almost any kind of physical activity - forces the muscles and ligaments of the back to work together in their natural way. Weak muscles become stronger. Also important, by returning to normal activity, you send a powerful signal to your brain that your injury is not so serious.

Body awareness

Pay attention to what your back is telling you; if you feel comfortable during physical activity, it can speed up recovery. In a 2004 Canadian study, researchers asked a group of patients with low back pain which exercise was more effective in relieving their pain. Some preferred muscle flexion exercises – strength exercises – while others preferred stretching their sore muscles. The participants were then asked to do either their favourite exercise or another one. Those who did their favourite exercise achieved significantly better results. We suggest you try strength exercises and flexibility exercises. Try both – they will not only help you overcome back pain, but also prevent it in the future.