In my years of medical practice, back pain is almost one of the most common complaints in outpatient settings. From office workers to manual workers, this suffering affects the quality of life of many people in general, regardless of occupation and age. Over the years, I have discovered that while medication and physiotherapy can provide temporary relief from pain, consistent exercise is the real antidote.
Let me share a practical case of one of my patients, Mr. Lee. Mr. Li, a programmer, began to experience constant pain in his back and lower back because of sitting in front of the computer for a long time. At first diagnosis, he had a slight stiffness in his spine, but there was no serious physical injury. I advised him to start a series of back strengthening exercises instead of relying on medication. Mr. Li was skeptical at first, believing that he lacked time and could not persevere. However, with my encouragement, he decided to try.
The first few weeks were very challenging for him, but soon, he noticed a reduction in pain. A few months later, Mr. Li not only said goodbye to his back pain, but also significantly improved his overall posture and mental outlook.
Overview of back pain
Back pain is one of the health problems that modern people often face, and its impact is wide-ranging, covering people of different ages. Many people seek medical attention for back pain, which can be caused by a variety of causes in daily life, including prolonged sedentary care, improper weightlifting, or discomfort after physical exertion.
First of all, the common causes of back pain can be summarized into several aspects:
Improper positioning: Sitting or standing for long periods of time, especially when the posture is not correct, such as working in front of a computer or driving for long periods of time, can increase the burden on the spine, causing tension and pain in the lower back muscles.
Physical Labor: Frequent lifting of heavy loads or incorrect lifting techniques can lead to back muscle strain, which in turn can cause pain.
Lack of exercise: Being sedentary can lead to loose and weakened back and lower back muscles, which can reduce the ability to support the spine and cause pain.
Obesity: Excess weight increases the pressure on the lower back, and the muscles need to bear more load, which is also an important factor in causing back pain.
Back pain is not limited to short-term discomfort and can evolve into chronic conditions such as herniated discs or spondyloarthritis if not properly treated. These chronic symptoms can greatly affect quality of life, limiting daily activities and even affecting sleep and emotional state.
The scientific basis for exercise
When we discuss solutions for back pain, exercise is not only one of the most commonly recommended methods, but also an effective strategy backed by scientific research. Our body's supporting structures, especially the spine and back muscles, require a moderate amount of activity to maintain their strength and flexibility. Here are some scientific evidence to explain why exercise is so critical to the prevention and treatment of back pain.
First, one study showed that regular targeted exercises, such as core training, can significantly improve back muscle strength and endurance. This is essential to protect the spine and prevent overloading of the lower back due to muscle imbalances. By strengthening these supportive muscles, we can not only reduce the incidence of low back pain, but also improve overall physical stability and posture.
In addition, exercise helps maintain the flexibility of the spine. A flexible spine allows for better dispersion and absorption of stress on the joints and interdiscs during daily activities. For example, yoga and stretching exercises can be effective in increasing the range of motion of the spine and reducing pain caused by stiffness and inflexibility.
Another benefit of exercise is the increased blood circulation, which helps deliver nutrients and oxygen to damaged lower back tissues. Good blood circulation speeds up recovery from injuries while reducing the risk of chronic inflammation, which is especially important for people who suffer from low back pain for a long time.
A systematic review study noted that individuals who regularly participated in exercise, particularly moderate-intensity aerobic exercise, such as brisk walking and swimming, demonstrated lower frequency and intensity of low back pain attacks. These activities help to strengthen cardiorespiratory fitness and overall endurance and reduce body weight, which indirectly reduces the burden on the spine.
Finally, exercise also helps with mental health and reduces anxiety and depression caused by pain. This is because exercise promotes the release of endorphins, a natural "feel-good" hormone that helps improve mood and reduce pain.
Practical exercise guidance
Here are some simple and effective exercises for people of all ages and fitness levels.
1. Cat Cow Ceremony
Objective: To strengthen the back muscles and improve the flexibility of the spine.
Steps:
Get on all fours with your wrists just below your shoulders and your knees under your hips.
Inhale slowly, sink your back, and lift your head and hips up at the same time to enter the "cow pose".
Exhale slowly, arch your back, and look down at your head to enter the "cat pose".
Repeat this 10 times.
2. Bridge
Purpose: To strengthen the lower back and abdominal muscles and support the spine.
Steps:
Lie flat on the mat with your knees bent, your feet flat on the ground, and your arms at your sides.
Take a deep breath and then elevate your hips as you exhale until your shoulders, hips, and knees form a straight line.
Hold this position for a few seconds, then slowly lower your hips back to the starting position.
Repeat this 8-12 times.
3. Swimming
Objective: To exercise the whole body, especially to strengthen the back and lower back muscles.
Steps:
Choose freestyle, breaststroke, or backstroke, and choose your swimming style according to your personal preferences and abilities.
Try to last 20-30 minutes at an appropriate intensity for each swim to promote muscle strength and endurance growth.
4. Walking
Purpose: To improve overall body vitality and stability, and relieve back stress.
Steps:
Choose a comfortable pace for walking, maintaining good posture.
Walk for at least 30 minutes at a time to make sure your body is getting proper exercise.
5. Lie on your side with your knees bent
Objective: To relieve pressure on the lower back and relax the lower back muscles.
Steps:
Lie on your side on the mat with your knees flexed and your arms straight, keeping your head, spine, and hips aligned.
Slowly bring your knees closer to your chest, hold for a few seconds, and then return to the starting position.
Repeat this 10 times on each side.