How Exercise Can Help Relieve Lower Back Pain

Exercise and Lower Back Pain

Lower back pain can significantly impact one’s life, affecting physical health, mental state, and social interactions. Many individuals facing this issue question whether exercise is a safe option or if it might exacerbate their pain. The reassuring answer is that, for most people, exercise is not only safe but can also serve as an effective strategy for alleviating symptoms and enhancing overall quality of life.

Why Are Health Professionals Recommending Exercise?

Pain management has evolved to prioritise a holistic and patient-centred approach, addressing the individual rather than solely focusing on symptoms. Healthcare professionals often recommend exercise for lower back pain due to its numerous benefits:

• Physical Conditioning: Regular physical activity helps maintain or improve muscle strength and flexibility, which are vital for keeping the spine and surrounding musculature strong.
• Increased Pain Tolerance: Exercise stimulates endorphins, our natural pain relievers, and other neurotransmitters like dopamine and serotonin that reduce pain sensitivity.
• Mind-Body Benefits: Exercise reduces stress, improves mood, and helps with sleep—factors closely linked to pain perception and recovery.
• Prevention: Regular exercise can prevent recurrent injuries by building a stronger, more resilient body.

When exercise professionals suggest physical activity, it’s about more than just managing symptoms. Their goal is to empower individuals to build adherence to a healthier lifestyle, allowing them to confidently manage their own well-being. By fostering long-term commitment to physical activity, exercise enables people to take control of their pain in a safe, purposeful way that supports both physical and mental resilience.

How Does Exercise Help with Lower Back Pain?

Exercise Enhances Pain Modulation

One of the primary reasons exercise is effective for managing back pain is its influence on the central nervous system, which plays a major role in how we perceive pain. When we exercise, the brain releases endorphins, sometimes called “natural painkillers,” which can reduce the perception of pain. In addition to endorphins, exercise triggers the release of other neurotransmitters, which can decrease the sensation of pain and improve overall mood.

Improved Function and Reduced Fear

Chronic pain often leads to muscle guarding—unconscious tension in muscles surrounding the pain area. Over time, this tension can worsen pain and lead to further injury. Exercise can help alleviate this tension by strengthening and lengthening muscles, improving flexibility, and promoting natural movement patterns.

Mental and Social Support

Lower back pain can lead to mental health challenges, including depression and anxiety. Studies show that exercise, especially in group settings or with supportive practitioners, can help address these mental aspects. Exercise in a supportive environment or with friends is beneficial, as laughter, camaraderie, and encouragement add to the therapeutic effect.

Best Exercises for Lower Back Pain

While there’s no universal “best” exercise for everyone, certain types of exercises tend to help relieve lower back pain:

1. Stretching and Mobility Work
   Gentle stretches like the cat-cow stretch, child’s pose, or hamstring stretches can reduce tension in the lower back. These exercises are low-impact and easy to perform, even for beginners. Yoga and Pilates also fall into this category, helping to release muscle tightness and increase body awareness.
2. Core Strengthening
   A strong core helps support the spine, reducing strain on the lower back. Exercises such as bird dogs, planks, and modified crunches can help build core strength without putting excessive pressure on the lower back.
3. Low-Impact Aerobic Exercise
   Activities like walking, swimming, or water aerobics can improve cardiovascular health and increase circulation to the lower back muscles, which helps alleviate stiffness. Water-based activities, in particular, provide resistance without putting undue stress on the back.
4. Strength Training
   Light resistance training can build muscle strength around the spine, offering better support and stability. Focus on low-resistance exercises, gradually increasing load as tolerated. Consulting a trained professional like an Accredited Exercise Physiologist can be beneficial in learning the correct techniques and building a progressive plan.

Why Does Exercise Sometimes Cause Pain Flare-Ups?

When starting or increasing exercise, it’s common to experience some soreness, but this doesn’t necessarily mean harm is being done. Here are some common reasons:

• Overdoing It: Starting with a manageable volume and intensity is important to avoid overwhelming the muscles and nervous system. A gradual increase allows the body to adapt without excessive strain.
• Mental Blocks and Beliefs: Negative beliefs around pain and exercise can increase the perception of pain. Working with a knowledgeable professional can help build confidence and decrease anxiety around movement.
• Altered Pain Response: For those with chronic pain, endorphins and other chemicals released during exercise might not work the same way, leading to heightened pain sensitivity. In these cases, pacing and selecting tolerable exercises become even more important.

If you experience increased pain, don’t push through. It’s always a good idea to adjust your plan or consult a health professional to modify the exercises.

Starting an Exercise Program for Lower Back Pain

Embarking on an exercise program for lower back pain is best done with a tailored approach. Here’s a helpful starting point:

• Start Small: Begin with gentle movements and low-intensity activities like walking or basic stretching. Listen to your body, and don’t rush.
• Work with a Professional: Accredited Exercise Physiologists (AEPs) can provide guidance and create an individualised program that considers your unique pain profile, goals, and fitness level.
• Find Enjoyable Activities: Consistency is key, so choose exercises you enjoy or find meaningful. Being motivated to exercise reduces stress and increases the likelihood of long-term success.
• Track Progress: Keeping a pain journal or logging exercises can help you see improvements over time, which can be motivating and reassuring.

Exercise is Safe and Beneficial for Lower Back Pain

Exercise can be one of the most effective and safe ways to manage lower back pain, providing both physical relief and emotional benefits. With guidance, a well-designed exercise program can help you regain control over your pain and improve your quality of life. If you’re ready to start, consider speaking with us so we can match you with one of our Exercise physiologists to ensure you’re using the best strategies for your unique situation.

Pain doesn’t have to limit your daily routine—movement, when managed well, can be a powerful tool to use when creating a better, more comfortable pain-managed routine. 

References:

Right, E. (2024) Does exercise make pain better or worse? – exercise right, Exercise Right –. Available at: https://exerciseright.com.au/does-exercise-make-chronic-pain-better-or-worse/ (Accessed: 31 October 2024). 

Lower back pain – exercise right (2021) Exercise Right –. Available at: https://exerciseright.com.au/lower-back-pain/ (Accessed: 31 October 2024). 

(No date a) Lower back pain: Symptoms, causes and treatment | BUPA UK. Available at: https://www.bupa.co.uk/health-information/muscles-bones-joints/back-pain (Accessed: 31 October 2024). 

(No date a) Low back pain. Available at: https://www.iasp-pain.org/wp-content/uploads/2023/07/Low-Back-Pain-Fact-Sheet_Final-3.pdf (Accessed: 31 October 2024). (No date a) Pain-ebook-2022-2.PDF. Available at: https://exerciseright.com.au/wp-content/uploads/2022/07/Pain-eBook-2022-2.pdf (Accessed: 31 October 2024).