![]() Muscles, ligaments and tendons stabilise and move this complex piece of your body, which consists of a large number of joints. You may have heard the term a pinched nerve? It is important that the nerves can glide well and freely in their sheath and are free from pressure. Nerves also branch out and connect smaller areas with all of them bundling up to quickly relay feedback back to your brain. The vertebrae are also not bulletproof and can have slow degenerative diseases or break under sudden impact.Īlongside and through this structure, run nerves like a high-speed information highway. In some of the worst scenarios, the discs can become deformed due to pressure or even rupture due to a sudden force, like a high fall. These are not just genetically different from the start, they are also subject to postural habits - like slouching or carrying heavy bags -, pulls from tight muscles or too much movement due to weak muscles. Your spine essentially looks like a string of pearls, consisting of boney bricks spaced with spongey, fluid-filled discs. See how you can use this image free of charge We promise you’ll get to enjoy a more active, pain-free life in the long run. It doesn’t have to take long, but it will help you treat and prevent lower back pain. We’ll tell you about those parts in a moment but be aware that exercising should become part of your weekly routine. As we get older, develop postural habits, suffer injuries and so on, all our “parts” deteriorate slightly. All parts of the spine have to be in good working order. ![]() This can also help you tune in on the right way to move and avoid triggering the wrong muscles (or looking like a lopsided banana, as you strengthen your core).įor the back to function optimally, there has to be a good balance of muscles and nice alignment of your bones and joints. To safely do your exercises, it helps to know what it is you are moving and why. We encourage you to take responsibility for your rehab - wherever and however you can.įor more information on how Injurymap works, click here. You’ll also build your option and coping skills for possible setbacks and flare-ups. (Those are also a part of the potential negative spiral. The combination of exercises and mental focus techniques can give you greater body awareness, the ability to recognise when you are falling into the pain trap. Start your way to recovery with simple exercises, complemented perhaps by learning new mindfulness techniques, as experts believe those to be a powerful tool, too. The overall trajectory is clear: living a pain-free, healthy and active life. Sometimes you may sidestep or even move back a little. Think of each exercise, however small, as a step on your journey. Thankfully, even very little can go a long way, so long as you stay consistent and keep your eyes on the overall trend. ![]() If you can find ways of changing your mindset and working with an approach that you believe in, your pain may lessen. You’ve probably heard of the placebo effect? Believing that an action or treatment works for you is a high predictor of positive outcomes. Now, you can have them sitting in your pocket, on your mobile phone. These have been best practice for physiotherapists and doctors for a long time - based on best evidence. While walking and other physical activity also help, strengthening and mobility exercises may be the crucial piece in hacking your back health. At the very least, a strong, mobile back equals a healthier back at a lesser risk of pain. You can “pain-proof” your lower back to a degree by using exercises such as the ones on offer at Injurymap. Research proving specific exercises have positive long term effects on recurrent lower back pain and also helped people be more mobile, together with a drop in the intensity of pain. The good news: numerous studies have shown you may be able to successfully find relief from back pain and prevent it from developing/ recurring by exercising, using targeted strengthening and mobility exercises. One of the problems is that a definite diagnosis can be hard to reach. Out of those, about every fifth person develops chronic pain. More than every second person is estimated to develop back pain at some point, according to studies. Your biggest group of muscles and joints, the back, is at high risk from modern life’s high amount of sitting. This couldn’t be truer than in the case of back pain. Studies have consistently proven that, in the case of your body, you need to “use it or lose it”. ![]() Pierre Schydlowsky Specialist MD in rheumatology
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