How do I prevent lower back pain?

In the previous articles on lower back pain, we have discussed the mechanisms that can cause lower back pain and what to do in the acute phases of pain.

In this article, we will discuss what you can do to try to prevent any further episodes of lower back pain.

What is the best way to prevent lower back pain?

The bad news first.  It is likely, more often than not, that your pain will recur within twelve months of an acute episode.

The good news: the recurrence does seem to be less severe and last for a shorter period than the initial acute episode.

The question is how can you be in the group where the pain doesn't recur?

There is no one thing or technique that has be proven to assist in preventing an acute episode of lower back pain.

What is surprising is that some of the most common suggestions to help lower back pain have little to no evidence that they will help. This includes back belts, shoes insoles, workplace ergonomics, and mattresses.

What the evidence does suggest is that a combination of exercise and education is an effective way to prevent lower back pain.

Here at Fountain Gate Physiotherapy we understand that the prevention of further lower back pain is part of the treatment.

So what exercise is best?

There are many forms of exercise possible and what works for each person is different.  Research has found that a combination of general body strengthening, lower back strengthening and stretching is effective in reducing the risk of pain.

The most simple form of strengthening and stretching for your lower back is to go for a long walk every day.  This can be effective because it may help with weight control.  Plus it will also help to reduce the amount of time that you spend sitting every day.

One of the techniques that we offer at the clinic is Clinical Pilates.  The benefits of Clinical Pilates and why it suits some people are because it is:

• able to increase strength and flexibility of the lower back, neck, arms and legs;
• more non-weightbearing than other techniques;
• able to control the resistance more confidently with set spring tensions;
• able to progress position as pain and/or strength allows;
• and finally, it is in a group environment and this can increase compliance or motivation with continuing the exercise.

Of course Pilates is not for everyone, so our therapists do have training in other forms of back strengthening exercises using equipment like a gymball, bosu ball, body weight or therabands.

In conclusion, the best way to prevent a recurrence of lower back pain is to exercise.  Be it walking, strength training at the gym or more specific core strengthening such as pilates.

All forms of exercise are helpful to prevent further pain.

If you are having difficulty finding an exercise that is good for you a visit to your physiotherapist would be helpful.