:max_bytes(150000):strip_icc()/VWFit-exercises-to-eliminate-low-back-pain-7568693-4c6fd8f41d414458bb055feb52db4efd.jpg?w=1500&resize=1500,1013&ssl=1 "9 Expert-Recommended Posture Exercises to Eliminate Low Back Pain")
Low back pain is the most common source of musculoskeletal complaints, with 70% to 80% of adults experiencing it in some form during their lifetime. It’s also the top reason people are unable to perform daily activities and need to miss work. So it’s no wonder many people find themselves looking for solutions to relieve and prevent low back pain.
Research shows that postural exercises have a more significant, more efficient pain-reducing effect on low back pain than pharmacological options (painkillers, NSAIDs) or instrumental approaches (heat, spinal manipulation). What’s more, exercises do a better job of improving the psychological aspects of dealing with low back pain. Here, you can find information and instructions on how exercise can improve your posture and alleviate low back pain, according to physical therapists.
What is Posture?
Posture refers to the anatomical alignment of our body, according to Mike Masi, DPT. “Because our bodies are adaptive machines, we will likely conform to the stressors imposed upon the body to tolerate the daily living or occupational tasks of each person,” he says. These adaptations can cause muscular strain and imbalances that lead to pain.
The Importance of Good Posture
“When we think about posture, we tend to think of it as ‘Good’ or ‘Bad,’ but the reality is that there is a lot of in-between depending on what the activity might be,” explains Carrie A Lamb, Doctor of Physical Therapy, Orthopedic Clinical Specialist, and Balanced Body Educator. According to Lamb, the posture you adopt when you’re walking differs from the one you might have while driving or the one you pick when riding your bike. “What an ideal posture feels like is the important piece,” she adds.
When posture is not ideal, problems can arise. For instance, sitting at a desk for eight hours a day may lead to rounding of the upper back and limited flexibility with reaching overhead. “If that person tries to paint their ceiling, a task that requires sustained overhead performance, they will be at risk for injury and poor performance,” explains Mike Masi, Doctor of Physical Therapy and Orthopedic Specialist.
Lamb points to a saying in Pilates, “As much as necessary, as little as possible,” that highlights what good posture might feel like. “Imagine all of your bones and joints being evenly supported without any sensations of fatigue or pain; you aren’t overworking any one area but creating a sense of balance and ease in the body,” she describes. Good posture creates efficiency, conserves energy in the body, and avoids overuse of any one area.
Lamb says there is no one perfect posture and that the effort to maintain what you may think is ideal can cause you to work too hard. “It’s not realistic to sit up tall for hours on end without allowing the body to move and fidget,” she explains.
Common Culprits Behind Low Back Pain
According to Masi, low back pain can arise from many factors and affects people of all ages, backgrounds, races, and cultures. Many areas of the body can be injured in and around the trunk, leading to lower back pain and injury. Typically people who put higher physical demands on their lower back are more likely to get injured. Demands can include work or lifestyle-related lifting, rotating, or long hours spent sitting or standing in one position.
Lamb and Masi say that hip tightness and weakness, poor core strength, and tightness in the lower back are culprits for lower back pain. These areas need adequate strength and flexibility to help prevent stress in the lower back during everyday movements. Sitting for long periods makes these problems worse.
Traumatic injuries in the lower back usually result from lifting loads with the spine in too much flexion or rotation, according to Masi. Learning proper lifting mechanics may mitigate the chances of injury in these scenarios.
How Exercise Can Improve Posture and Alleviate Low Back Pain
Exercise can increase muscle strength, mobility, muscular activity, and flexibility. Research shows that exercise therapy, such as aerobics, muscle strengthening, and flexibility and stretching exercises, can decrease pain and improve function.
Masi praises exercise for posture correction as a fantastic way to expose the body to novel demands under controlled circumstances. “This exposure may create more room for error with human movement before injury occurs and could improve movement efficiency,” he says. This means by strengthening your postural muscles and correcting your posture overall, your body will be less inclined to feel pain during everyday activities.
Lamb suggests checking in with your body every day; noticing side-to-side differences in flexibility or strength is an excellent way to start addressing any issues you have due to your posture. “If you think of a slouched computer posture, the muscles along the back of the body can become stretched out and weak,” she says. Postural muscles are endurance muscles and need to be able to function for an extended period, according to Lamb.
Training these muscles to work through full ranges of motion can ensure your body is ready to adapt to any posture you ask it to get in. Incorporating these exercises into your routine can help improve your posture, relieve low back pain, and increase mobility and strength in key muscle groups. Remember to listen to your body and only perform exercises that feel comfortable and do not cause pain. Consult with a healthcare provider or fitness professional if you have any concerns or restrictions. Start slowly and gradually increase the intensity and duration of each exercise as you build strength and flexibility. Your body will thank you for taking care of it with these posture-improving exercises.
Incorporating Pilates Exercises for a Stronger Core and Resilient Spine
Pilates is a fantastic form of exercise that focuses on building core strength, improving flexibility, and enhancing overall body awareness. Two key Pilates exercises that target the core muscles and promote spinal health are the Bridge and Roll-Up. Let’s take a closer look at how to perform these exercises effectively:
Bridge Exercise
- Start by lying on your back with your arms at your sides and knees bent.
- Keep your arms at your sides as you curl your pelvis and roll up your spine one vertebra at a time into a bridge.
- Hold at the top, then retrace your steps by rolling down the spine one vertebra at a time.
- Progress by using only one leg at a time as you roll up and roll down.
Roll-Up Exercise
Roll-ups should feel like work in the abdominal muscles and this exercise is excellent for building a resilient spine. This exercise may not be a good choice for people with osteoporosis or some acute lower back conditions, so if something is painful, stop.
- Start by lying flat on your back with legs straight and pulled together. Take a breath in as you reach your arms overhead.
- As you exhale, press the arms down, pick up the head, roll yourself up to sitting, and reach for your toes.
- Sit tall, then roll yourself back to the starting position thinking one vertebrae at a time. If you get stuck on the way up you can roll up a towel and place it at your shoulder blades to help with roll up or you could start sitting and roll back a short distance (what you feel like you can support) and come back up.
Integrating These Exercises into Your Daily Routine
Which exercises you perform and when will depend on your needs and abilities. Trying to implement some movement every day, such as walking, is ideal, but make sure you wear the right shoes for back pain. Remember, “motion is lotion,” meaning movement and exercise help hydrate muscles and joints, eliminate waste products generated by overuse, and over time help to restore the body’s balance.
Tailor the types of movements you do to your needs. If stiffness is the issue, exercises should focus on loosening tight hips or a stiff spine. If lack of support is the issue, then exercise should be focused on strengthening and endurance-type work.
By incorporating these Pilates exercises into your daily routine, you can strengthen your core, improve your spinal health, and enhance your overall well-being. Remember to listen to your body, modify exercises as needed, and consult with a fitness professional if you have any concerns. Here’s to a stronger, more resilient you!