It is well documented that taking more than two days of bed rest is not good for your back; there is a lot of scientific evidence to prove this. Many people still believe that for their back to get better they need to rest, but the truth of the matter is that your back really needs exercise to recover.
Regular exercise has been shown to relieve back pain by strengthening the muscles that support the spine, add flexibility exercises to your back pain management and this will help to prevent injuries in the future.
The more you rest the weaker your back becomes. Many studies show that you can heal your back pain faster and get back to your regular activities quickly, with the use of gentle exercise/stretching as pain permits.
Most back injuries when they strike are caused not by what you pick up, but how you do it. The proper form is most important: You must squat, keeping your back straight. Make sure you grab the object, and bring it in close to your body, brace yourself then stand, using your thigh and butt muscles to do the lifting.
The muscles which support the spine can go into spasm when we lift things badly, bending over too sharply, sitting in an unsuitable chair, being overweight, high heel shoes etc.
The good news for you when back pain strikes is that essentially general back pain is a consequence of bad back pain management and can be managed by good back pain management.
The secret to good back pain management starts essentially with changing your outlook, towards your body, and in particular toward your back and spine.
Non-specific back ache will usually arise due to weak and/or inflexible muscles. In this state your spine will strain to perform even the simplest movements, this will include bending and carrying small objects or even just sitting. The first step you want to take in managing back pain is to develop and use a gentle exercise/flexibility program to keep your muscles fit, supple and healthy.
At the beginning you may be in a lot of pain, but you can control your pain. Ask your treatment provider for pain relief and if you need support doing your usual activities, ask what assistance or support is available.
You must keep active, you must set yourself goals to build up your fitness, concentrating on your core muscle strength, pilates is great for this. Weight loss is key to back recovery if you are over weight, so keep tabs on your diet. Statistics show that 90% of people who suffer from back pain will get over it and go on to live normal lives without surgery.
But it must be remembered that it is not unusual to still have some niggles in the future.
Do not be the person who tries to fit all their exercise needs into a couple of days, this usually leads to more injuries of the spine and the body in general.
John Emmanuel is a sport therapist, who has worked with individuals with back pain problems for seven years.
