Back In Action: Defeating low back pain and Re-discovering the freedom of Movement
By: Kelsie Mazur, DPT
Societal norms, sedentary habits, antiquated treatment approaches, and widespread anxiety concerning back health have collectively rendered individuals less robust, less mobile, and seemingly less capable in addressing back-related challenges. Let’s take a closer look at “LBP” aka Low Back Pain.
In 2020 LBP affected more than 600 million people. Low back pain is the single leading cause of disability worldwide- and the direct and indirect costs of LBP worldwide are $50 billion dollars a year.
Many individuals experiencing low back pain often harbor apprehensions regarding various movements involving their spine, including bending, rotating, and loading.
Some common fears surrounding moving the spine with LBP include:
1. Fear of Injury: There's a worry that certain movements could lead to further damage or strain on the spine.
2. Fear of Disability: People may fear that engaging in certain activities could worsen their condition to the point of becoming permanently disabled.
3. Fear of Dependency: There's a fear of becoming reliant on others due to limitations imposed by back pain, leading to a loss of independence.
4. Fear of Recurrence: Individuals may worry that even after experiencing relief from pain, engaging in certain movements could trigger a recurrence of symptoms.
5. Fear of Unknown: There's often anxiety surrounding the uncertainty of how the spine will react to movement, especially if the cause of the pain is unknown or poorly understood.
6. Fear of Judgment: Some individuals may fear being judged by others for their limitations or perceived inability to perform certain tasks due to back pain.
These fears can significantly impact a person's quality of life, leading to avoidance of certain activities, decreased mobility, and heightened stress levels. Addressing these fears through education, gradual exposure to movement, and appropriate therapeutic interventions can help individuals regain confidence in their ability to move safely and effectively despite low back pain.
So what exactly am I saying as a Doctor of Physical Therapy?...... Let’s kick fear to the curb and introduce new movements to your spine together even if they were once painful or if you’re suffering from LBP.
These fears, compounded by misguided narratives, excessive reliance on modalities and surgeries, the medical system's tendency to pathologize common conditions, and overemphasis on injuries, have misled so many.
So, take it from me, Kelsie:
→ If bending over weren't natural- our spines wouldn't consist of segmental vertebrae.
→ Likewise, if rotation weren't intended- our backs wouldn't possess muscles capable of inducing rotation when contracted.
So... Let’s MOBILIZE. STRENGTHEN. AND MOVE our backs to make them more RESILIENT.
If you suffer from nagging low back pain or even upper back pain, DM wattage with the words “Low Back Pain” for a free injury screen/consult from me!
Check out and save the mobility routine followed by some simple strengthening exercises to add to your routine below.
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