How We Approach Back Pain
Introduction
Let’s address the elephant in the room: there is no magic cure for low back pain. It’s common, much like the common cold, coming and going without clear reasons. The good news? Most cases resolve within 6-8 weeks without specific treatment. Causes vary widely, from muscle strains and joint irritation to stress, lack of sleep, and mood changes. Back pain is rarely due to just one factor.
The Reality of Back Pain
Regardless of the cause, one fact remains: it hurts. It can disrupt work, daily activities, and the things you love. For some, it lasts beyond 8 weeks, becoming a long-term burden. While there is no magic cure, evidence-based approaches can help you manage pain and regain your lifestyle. Here’s how we approach it at The Movement.
1. Rule Out Red Flags
Before anything else, we rule out serious conditions requiring medical attention. Although rare, back pain can signal more severe issues. Our priority is ensuring your pain isn’t linked to these red flags.
2. Identify Triggers
Once serious conditions are ruled out, we identify movements, forces, and activities that trigger your pain. For example, lower back flexion (bending) might cause discomfort after sitting, gardening, or during exercises like squats and deadlifts. Identifying triggers helps us create short-term strategies for symptom relief.
3. Calm Things Down
With triggers identified, we use them to help desensitize your lower back.
Principle: Variability
Imagine holding a hot coffee cup and constantly switching fingers to avoid burns. Similarly, we introduce movement variability. For flexion-related pain, we might recommend a lumbar roll for sitting, extension-based movement breaks, or modifying exercises to reduce flexion temporarily.
4. Build Things Up
As symptoms settle, we focus on rebuilding your strength and tolerance.
Principle: Habituation
Just like your body adapts to a cold pool over time, it can adapt to previously painful movements. Gradually reintroducing flexion through controlled exercises helps reduce sensitivity, though this process can be challenging and unpredictable.
5. Get Back to What You Love
Pain often narrows your focus to eliminating discomfort. But the real goal is returning to what you love—whether it’s powerlifting, running, or playing with your kids.
Principle: Meaning
Our aim is not just to minimize pain but to help you maximize your life.
6. Navigating Uncertainty
Rehab is messy and uncertain. If you're unsure of the next steps, seek guidance from a trusted professional who can help you regain control and confidence.
Conclusion
If you want to learn more about managing low back pain, check out our free PDF below.