Stretch Your Back Pain Away

It is one of Australia’s national health priorities [1]. It is one of the most costly and common musculoskeletal disorders in the Western countries representing at least 40% of the compensated disorders treated by physiotherapists. Most cases are located in the low back region, with no specific cause. By definition this is the area between the inferior-most aspect of the shoulder blade and your gluteal folds (buttock). Up to 80% of individuals will experience back pain in their life, with 10% being left with a disability. Further statistics collected from the Australia Bureau demonstrate 50% will have a recurrent episode and to 79.2% of adults will have a lifetime of issues after their first episode [1].

About 3 million people report to the Australian Bureau of Statics they have back pain [2]. This is 13.6% of the total population [2]. This physically debilitating injury can also affect their psychosocial characteristics and overall wellbeing. Moreover causing an enormous cost on the community and healthcare system.

Typical ways to identify sources of pain include: a clinical assessment from an allied health practitioner such as a physiotherapist, x-ray, ultrasound and MRI or CT-Scans if no issues are found from other investigations [3].
It is therefore imperative to understand the importance of maintaining good physical health, and rehabilitating appropriately after any injuries arise.

Characteristically 90% of people will recover in a 3 month period after their first occurrence if managed quickly and correctly [3]. A wide variety of therapeutic interventions exist for the treatment of acute or chronic low back pain to reduce pain intensity and disability. Interventions range from medical or allied health involvement, general physical fitness, strengthening, flexibility and stretching exercises.

Physical deconditioning, alterations in the neuromuscular control of the muscles around the trunk (middle region of the body) and a lack of movement efficacy all lead to the introduction of pain and disability. Spinal stability stems from deep local muscles joining spinal segments, and the larger global muscles controlling movements of the spine and multiple segments [4]. Lack of control in either or both areas will cause a loss of normal spinal motion patterns. Reconditioning to reinforce normal muscle recruitment and preventing compensatory muscle activation are goals needed to be achieved in the rehabilitation process to assist patients in their return to their premorbid state.

These approaches have been embraced by the skills of physiotherapists  with clinical pilates to emphasize the importance on controlled movement, postural symmetry, specific and proper muscle activation and overall pain free dynamic and static stability of the spine[4].

Here as some easy ways to maintain good back mobility, stretch out the lower back, surrounding muscles and gain more blood flow to the sore or achy areas: