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5 Exercises to relieve your low back pain

Low back pain (LBP) is a common disorder involving the muscles and bones of the back. It affects about 40% of people at some point in their lives. Low back pain may be classified by duration as acute (pain lasting less than 6 weeks), sub-chronic (6 to 12 weeks), or chronic (more than 12 weeks). The condition may be further classified by the underlying cause as either mechanical or non-mechanical ( Wikipedia).

SOME LOWER BACK PAIN STATISTICS £7.4 billion/ year cost of musculoskeletal conditions to the UK economy (Jan. 2012 chartered society of physiotherapy) Back pain affects more than 1.1 million people in the UK, with 95% of patients suffering from problems affecting the lower back, and costs the NHS more than £1 billion a year of public money on cost relating to back pain, £141 million is spent on GP consultations for back pain and further £512 million for hospital care(inpatient, outpatient and emergencies), an estimated £150 million on physiotherapy. ( ups.nhs.uk -March2014). The 2005/2006 health executive figures indicated that 3.7 million working days were lost as a result of back pain, which makes back pain the second most important reason for work absence( after mental health issues). So what causes lower back pain? : Let's talk about non-specific LBP Some of the most common causes are: inactivity Poor Lifting technique Bad posture – sitting down for hours,( office job, work-related pain) driving in hunched positions for long periods Low fitness level, overweight. RISK FACTORS ASSOCIATED WITH LOWER BACK PAIN We can categorise it into modifiable and non-modifiable Back pain cannot be attributed to a single risk factor but it's more likely to be caused by different risk factors. Non-modifiable: • Scoliosis, Kyphosis, Lordosis • Previous episodes of low back pain • Pregnancy Modifiable: • Inactivity • Obesity • Heavy lifting with poor technique • Poor posture • Prolonged sitting & standing. WHAT TO DO NEXT? Some tips from Back 2 Fitness... I suggest some : • stretching exercises like : Hamstring stretch Pelvic tilting Hip flexors stretch • Strengthening exercises like : Bridge Plank Butt lift





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