Living with chronic back pain can be incredibly challenging. One of the most powerful tools at your disposal for managing and alleviating chronic back pain is learning how to move well.

When it hurts to walk, stand or bend, it’s tempting to lie down for prolonged periods of time and avoid movement. In the majority of cases – this is the wrong approach. It is likely that the best approach to speeding up your recovery involves movement.

Sit Less, Move More

A key contributor to chronic back pain is prolonged sitting. Simply resting too much and avoiding activity can make your sensitivity worse, reducing your threshold for tolerating pain and stress ¹.

Exercise is an effective treatment for chronic low back pain ^2–10

For most people, recovering from persistent or recurrent back pain requires an interdisciplinary or holistic approach. Helpful elements to consider include:

• Adding movement (move frequently)
• Exercising ¹
• Resuming meaningful activities
• Learning about pain ¹¹
• Reflecting on your mindset
• Practicing mindfulness ^12–17
• Addressing lifestyle factors (sleep hygiene, smoking cessation, stress management, etc) ¹⁸

Combining two or more of these approaches has been shown to be even more successful than any one single approach ^{1,4,5,18–23}.

Movement Matters

It can be worthwhile to approach your movement practice with optimism, relaxation and patience.

Practice mindfulness during your movements. This means paying attention to your breathing, how your body feels during movement and even how your surroundings sound and feel. try softening your shoulders and BREATHE (do not hold your breath).

Seek Professional Guidance

While these ideas can provide a solid foundation for moving with chronic back pain, it can be helpful to consult with healthcare professionals. Consult with a knowledgeable healthcare provider who understands the value of movement, and holistic approaches. This can be especially supportive if you want guidance on choosing the right movement for you and an appropriate intensity to get started with.

Rest and Recovery

Rest and recovery are essential components of any movement practice. Overtraining can exacerbate back pain, so ensure you give your body the time it needs to heal and regenerate. Incorporate rest days into your routine, prioritize sleep, and consider modalities like yoga or foam rolling for recovery.

Getting Started with Physical Activity

Many different types of movement and exercise can have positive effects on chronic back pain. No one type seems to be superior for everyone.

• Find an activity you want to do. Rarely is anything off limits – feel free to experiment and see how you respond.
• Warm up well and ease yourself into your activity.
• Move frequently and pace yourself
• Relax while moving: try softening your shoulders and BREATHE (do not hold your breath).
• Take it a step further and practice mindfulness during your movements. This means paying attention to your breathing, how your body feels during movement and even how your surroundings sound, smell and feel.

References

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