Move Well to Heal Well: The Key to Beating Back Pain

Acute low back pain is a common issue that affects millions of people worldwide. When sharp, sudden pain strikes, the natural instinct is often to lie down and rest, hoping the discomfort will pass. For years, this was the standard advice. But while rest can play a role in healing certain injuries, it might not be the best approach for acute low back pain.  In fact, research shows that prolonged bed rest can actually slow recovery. As a chiropractor, and someone who has personally battled intense back pain, I’ve learned that movement is medicine when it comes to recovery. Let’s explore why.

The Benefits of Movement for Back Pain Recovery

Movement Promotes Healing

The body’s natural response to injury involves inflammation, and while this is a crucial part of healing, too much inflammation can lead to stiffness and decreased mobility. Gentle movement, on the other hand, promotes circulation, bringing much-needed oxygen and nutrients to the affected area. This can help reduce inflammation and speed up the healing process.

Research shows that staying active within pain tolerance can prevent the muscles and joints from becoming stiff. It also helps maintain normal movement patterns, which can prevent the pain from becoming chronic.

Rest Can Lead to Muscle Weakness

Extended periods of rest can cause the muscles that support the spine to weaken. The muscles around the lower back, including the core muscles, play a crucial role in stabilizing the spine and preventing further injury. If these muscles weaken due to lack of use, it can lead to a cycle of pain and decreased mobility, making the problem worse over time.

Engaging in light activities and exercises that strengthen the core and back muscles can help maintain muscle tone and prevent weakness, which is essential for recovery and long-term spinal health.

Rest May Increase the Risk of Chronic Pain

When acute low back pain strikes, it’s natural to avoid movements that might exacerbate the pain. However, avoiding movement altogether can lead to a fear of activity, where one becomes overly cautious and avoids even safe, gentle movements. This fear can lead to chronic pain, as the body becomes deconditioned and the brain starts to associate any movement with pain.

Studies have shown that early mobilization and the continuation of normal activities, as much as pain allows, are associated with better outcomes and a lower risk of developing chronic pain.

There are Psychological Benefits to Staying Active

Pain can have a significant psychological impact, leading to feelings of frustration, anxiety, and even depression. Staying active, even at a reduced level, can provide a sense of control and positively impact mental health. Physical activity releases endorphins, which are natural mood lifters and can help reduce the perception of pain.

Maintaining some level of daily activity, such as walking or gentle stretching, can help improve mood and reduce the emotional toll that pain can take.

Guided Activity Is Often Recommended

While complete rest is not advisable, it’s also important not to overdo it. The key is to find a balance between staying active and avoiding activities that could exacerbate the pain. 

At Move Well Health, our philosophy centers around understanding the root cause of your back pain and providing a structured program that empowers you to manage and reduce it effectively. Our approach includes tailored rehab and exercise programs designed to strengthen the core, improve flexibility, and promote proper movement patterns, all of which are crucial for recovery. By addressing the underlying causes of pain and reinforcing healthy movement, we help you not only recover but also prevent future recurrence, allowing you to move well and live well.

How to Start Moving Through Pain

As a chiropractor, I’ve made emergency house calls to help people in severe back pain. One was so bad, he was stuck on his couch for 2 or 3 days and was afraid to get up, even using a bottle instead of getting to the bathroom. He was terrified to move, worried it would make the pain worse. The first thing I encouraged him to do was walk! It wasn’t easy, and his back was crooked, but he regained his independence step by step. Next was to find pain free movements and simple back rehab exercises focused on strengthening and stabilizing. 

If you're dealing with acute low back pain, here are some steps to get started:

Start with Walking: This is key! Walking is a simple yet essential first step. It’s necessary for daily tasks like getting to the kitchen or bathroom and serves as a low-impact movement that promotes circulation and maintains flexibility without worsening the injury. Begin with short distances within your pain 

Incorporate Pain-Free Movements: Gradually introduce gentle exercises such as mobility movements, water aerobics, yoga, or light resistance training. Focus on movements that feel comfortable and avoid those that exacerbate pain. Remember, there’s a difference between discomfort, which can be part of rebuilding strength, and pain, which signals potential harm.

Strengthen and Stabilize: Core and lower back strength are essential for supporting the spine and reducing the risk of recurring pain. Begin with simple, pain-free exercises like bridges or pelvic tilts to engage your core and support your back. As your strength improves, progress to movements like bird dogs or side planks to enhance stability and prevent future pain.

When to Seek Professional Help

It is essential to consult a healthcare provider if you experience any of the following:

• Loss of bladder or bowel control.

• Numbness or weakness in the legs.

• Fever above 101.5°F

Move Smart, Not Hard

While the natural instinct may be to rest when acute low back pain strikes, staying active is often the better choice for recovery. Movement, when done correctly and within the limits of pain, can promote healing, prevent muscle weakness, and reduce the risk of chronic pain.

Remember, the goal is to move smart, not hard. Gentle activity and guided exercises can help you recover more quickly and reduce the likelihood of ongoing back issues, allowing you to return to your normal activities sooner and with greater confidence.

Need guidance on a personalized exercise and lifestyle plan to ease back pain, improve mobility, and regain your confidence? Get started today

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