Physical therapy and exercise are recommended for people with lower back pain, but they are rarely provided with the information and resources necessary to do so. This discussion will give a fundamental grasp of the factors that contribute to lower back pain and will cover the best exercises and back rehabilitation techniques.
Being better is simply the beginning, of course, as new back pain episodes are frequently experienced throughout time. The best strategy for patients to prevent or reduce the severity of recurrences, whether they are experiencing their first episode of low back pain or have undergone extensive treatments or even surgery, is to rehabilitate the back through suitable back exercises.
Exercise and Back Pain Causes
There are a number of back structures that can be the root of or contribute to low back discomfort. These consist of:
Although the intervertebral disc is a highly adaptable and durable structure that essentially serves as a shock absorber during daily activities, the disc can occasionally rupture owing to a sudden, unexpected force (such as a fall, lifting, or other trauma) or from normal wear and tear over time. One of the main causes of persistent back pain is that the disc, when damaged, is unable to mend itself very well.
Making matters worse, the pain frequently prevents a patient from exercising, which has a negative impact on disc nutrition. When physical activity and exercise cause the disc to swell up with water and then squeeze it out, similar to a sponge, the disc receives nutrition. When pain limits our ability to move around, the injured disc is starved of nutrients and starts to deteriorate.
Spinal Ligaments, Tendons, and Muscles
The muscles, ligaments, and tendons that make up the spine’s surrounding soft tissues are crucial for maintaining the strength and balance of the spine. The ligaments and tendons’ connective fibers may start to stick together with less exercise, lose tenacity, and even rip under abrupt strain. Soft tissues, however, can swiftly heal themselves after injury, unlike discs or connective tissue.
Muscles and the central nervous system are always in contact, thus feelings of rage or worry can tension the muscles and result in spasms. Constant strain impairs muscular function, causes muscle wasting, worsens stability issues, and can result in persistent lower back discomfort.
Muscles that are controlled by such nerves cannot contract when those nerves are severed, pinched, or otherwise irritated. For instance, if a herniated or bulging disc puts pressure on the L4-L5 nerve root, it may prevent the nerve from properly controlling the muscles in the ankle and foot, leading to foot drop, or the capacity to lift the foot or stand on one’s toes.
Chronic vs. Acute Back Pain
It is significant to remember that acute and chronic pain are two separate things. We have all felt severe pain after suffering an unexpected soft tissue injury, such as a sprained ankle or even a minor paper cut. While there is acute discomfort, it eventually fades away as the wounded area mends.
However, unlike acute pain, chronic pain is not linked to anatomical damage. It consists of ongoing, mild stimulation of the neurological system, which finally takes the form of a pattern. Even after the irritant’s initial source has subsided, it could stay in the brain as a “neural memory.” In response to this constant stimulation, the nervous system alters the environment so that previously painless events start to hurt. Even parts that are not wounded may experience pain.
Certain drugs and emotional anxiety can make this phenomena worse. Active exercise done in a controlled, non-destructive manner is a good way to divert the nervous system. The physiological conditions needed for the wounded structures to repair are also aided by active exercise.