Insights from an extensive review of literature.
Introduction:
Are you one of the millions of people around the world who struggle with chronic low back pain (LBP)?
If so, you know how debilitating it can be. From simple tasks like tying your shoes to enjoying your favourite activities, LBP can make everyday life a challenge. But what if there was a way to find relief through exercise?
What does the research say?
Recent research has shed light on the power of exercise in managing chronic LBP, offering hope to those who have long searched for effective solutions. A comprehensive study, published in a leading orthopaedic journal, analysed data from over 100 trials involving nearly 10,000 individuals with chronic LBP. The findings are promising and provide valuable insights into the types of exercises that can make a real difference.
The study revealed that various forms of exercise can significantly reduce both pain and disability associated with chronic LBP. This means that incorporating simple, targeted exercises into your routine could lead to meaningful improvements in your quality of life. From Pilates and strength training to mind-body exercises and core-based workouts, there are options to suit different preferences and fitness levels.
What about Pilates?
One standout from the research is Pilates, which emerged as the most effective intervention for reducing both pain and disability. Pilates is a low-impact exercise method that focuses on strengthening core muscles, improving posture, and enhancing body awareness. Its gentle yet effective approach makes it suitable for individuals of all ages and fitness backgrounds.
But it's not just Pilates that offers relief. Strength training, core-based exercises, and mind-body practices like yoga and tai chi also showed significant benefits for chronic LBP sufferers. These exercises not only target physical strength and flexibility but also promote mental well-being, which is crucial for managing chronic pain.
What does this mean for you?
If you're living with chronic LBP, incorporating regular exercise into your routine could be a game-changer. Start by consulting with a healthcare professional such as an exercise physiologist to develop a personalised exercise plan tailored to your needs and abilities.
Remember, consistency is key. Aim to include at least 2 sessions of your chosen exercises per week, with sessions lasting less than 60 minutes. Gradually increase the intensity and duration as you build strength and confidence.
While exercise can be highly effective in managing chronic LBP, it's essential to listen to your body and avoid pushing yourself too hard. I have had some clients push too far and then give up, feeling like it is too hard or that exercise doesn't work. But I have also had clients stick to their programs, take it SLOW and get lasting relief. If you experience any discomfort or pain during exercise, STOP! and consult with your healthcare provider, but don't give up!
Conclusion...
Research shows that exercise interventions, particularly Pilates, were effective for reducing pain and disability in chronic LBP.
Exercise professionals consider the individual as a whole when prescribing tailored exercise approaches for rehabilitation, so getting help from the experts will give you the best chance to get it right. What are you waiting for?! Take the first step towards a healthier, happier you by incorporating regular exercise into your routine today. Your Back will thank you for it!
Want to know more?
Check out the full research article below or contact Julie Wright AEP for an assessment and program tailored to YOU. Book NOW at www.juliewrightaep.au
References
Fernández-Rodríguez, R., Álvarez-Bueno, C., Cavero-Redondo, I., Torres-Costoso, A., Pozuelo-Carrascosa, D. P., Reina-Gutiérrez, S., ... & Martínez-Vizcaíno, V. (2022). Best exercise options for reducing pain and disability in adults with chronic low back pain: pilates, strength, core-based, and mind-body. A network meta-analysis. journal of orthopaedic & sports physical therapy, 52(8), 505-521. https://www.jospt.org/doi/full/10.2519/jospt.2022.10671
Kommentare