Do you also experience back pain when you try to get out of bed in the morning? Do you feel "aw..." when you get up after sitting in a chair for a while? Do you sometimes feel like your back is locking up even when you lift a small weight? In fact, this back pain is a common problem for many people today. But most of the time, we take a painkiller and seek relief at that time. However, if the real cause is not treated, this pain can recur. Today, we are talking about the main cause of this back pain and a long-term solution that can be obtained through exercise.
How weak muscles can lead to back pain
Let's imagine a person who has been suffering from back pain for years. Maybe he has even undergone surgery, for example, a discectomy, and the pain has gone away for a while. He goes back to his old job and starts playing the sport he loves. Imagine he loves golf. He starts playing golf as much as he can again.
But after a while, suddenly the back muscles start to ache and you end up confined to bed for a day or two. Why does that happen?
Simply put, the reason is the loss of balance in the body. We use some muscle groups a lot in our daily work or when we exercise. Those muscles become very strong. But we unknowingly do not use other muscles in the body, especially those in the middle part of the body. These are what we call the "core" muscles. That is, the deep muscles in the abdomen, lower back, hips and buttocks.
Just like the foundation of a large building, these core muscles are important to our body. If the foundation is weak, no matter how beautifully the building is built, it will be unstable, right? Similarly, when the core is weak, the weight and pressure on our spine increases. This is the main cause of most back pain.
In fact, many people immediately think of pills or surgery when they experience back pain. But before that, it is very important to meet with a qualified sports medicine trainer or physical therapist to get a complete functional assessment of your body. This can be discussed with your doctor.
Exercise can relieve back pain
Most back pain is caused by postural alignment problems . Just think about how much pressure you put on your back and neck if you spend all day hunched over a computer. If we identify these posture problems early and correct them with the right exercises and muscle strengthening, we can avoid major pain in the future.
The key here is to strengthen the muscles that stabilize the body's core. The glutes, in particular, are the main part that protects the spine.
For example, when you swing your upper body and hips from side to side quickly, as in golf, there can be a lot of pressure on your spine. But if your glutes are strong, they will activate at the end of the movement and act as a 'brake' on your spine, protecting it from that excessive pressure.
There are many types of exercises that can help with back pain. But the most important thing is to know the exact cause of your pain and choose the exercise that best suits it.
| Condition affecting pain | A simple exercise that can help |
|---|---|
| Spinal stenosis In this condition, the space through which the nerves travel within the spine narrows, causing the nerves to become compressed. | Knees-to-chest Lie on your back, bend both knees, and slowly pull them towards your chest for 30-60 seconds. This increases the space between the discs in your spine and reduces pressure on the nerves. |
| Poor posture and core weakness Pressure on the back due to sitting and standing in the wrong position. | Bridge and Plank exercises Bridge: Lie on your back, bend your knees, place your feet on the floor, and lift your hips up and hold for a few seconds. This strengthens the glutes and lower back muscles. Plank: Lying face down, keeping the body in a straight line on the elbows and toes. |
The importance of seeking medical advice
After reading these things, you might think, "Okay, I'll do these exercises starting tomorrow." But there's something we need to be very careful about here.
Not all back pain is the same. Some pain may have a more serious underlying cause. Therefore, before starting any new exercise program, be sure to consult your doctor .
Your doctor will examine you to determine the exact cause of your pain. They may also refer you to a physiotherapist . They will develop a safe exercise program that is specific to your condition. Exercising at your own pace can sometimes make your condition worse. Therefore, it is important to get a proper diagnosis and guidance first.
Today, like the person in the example we talked about earlier, there are thousands of people who have almost completely controlled their back pain through proper exercise and core strengthening. They live happily without giving up the things they love, the sports they do. You can do it too. All you need is the right knowledge and the right guidance.
Take-Home Message
- The main cause of frequent back pain is weak core muscles .
- Before you consider painkillers or surgery when you feel pain, get an assessment of your body with the help of a qualified trainer or physical therapist.
- Strengthening the core muscles in your abdomen, back, and buttocks provides stability and protection to the spine.
- Because not all back pain is the same, be sure to consult your doctor before starting any new exercise routine.
- Exercise, done under proper guidance, can be the best solution for long-term relief from back pain.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න