Stronger Back
12 week program for chronic back painDifferentiating Acute vs. Chronic Back Pain
1
Acute back pain is short term; lasts a few days to a few weeks. It tends to resolve on its own with self-care and there is no residual loss of function. The majority of acute low back pain is mechanical in nature, meaning that there is a disruption in the way the components of the back (the spine, muscle, intervertebral discs, and nerves) fit together and move. Subacute low back pain is defined as pain that lasts between 4 and 12 weeks.
2
Chronic back pain is pain that persists for 12 weeks or longer, even after an initial injury or underlying cause of acute low back pain has been treated. About 20 percent of people affected by acute low back pain develop chronic low back pain with persistent symptoms at one year. In some cases, treatment successfully relieves chronic low back pain, but in other cases pain persists despite medical and surgical treatment.
The importance of exercise for chronic back pain
When dealing with chronic back pain, lifestyle factors play a large role. Simply put, in modern society, we sit too much. Incorporating aerobic and resistance exercise to a weekly routine, and reducing sedentary time, may help reduce chronic back pain. It is of the utmost importance to maintain an active lifestyle not just by exercising regularly but also by being less-sedentary overall.
For people who experience chronic back pain, being active for 30 minutes per day, 5 times per week may not be sufficient for living pain free if they are spending the rest of their day sedentary. In fact, this type of situation may actually make their pain worse as their body is going from sedentary to very active with no in-between. It is important to recognize that a combination of regular exercise and remaining an active person in one’s day to day life could be the perfect combination to reduce chronic back pain.
Exercising in safety with chronic back pain
In order for people living with back pain to exercise safely, identifying the source of the back pain should be the priority. Once the source is known (and medical clearance is given by a healthcare professional, if applicable), exercise can safely be performed. If someone living with back pain does not know where to start or does not know what his/her limitations are because of their back pain, seeking help from an exercise professional is ideal. This professional can then help the client understand potential contraindications to exercise and help them feel at ease and confident while exercising.
Ultimately, exercising while remaining safe is the goal for people living with back pain, as this can help them remain active and hopefully reduce their back pain as well.
Topics covered during the Stonger Back program
- Posture (good vs. bad and postural muscles)
- Importance of stretching
- Abdominal muscles and core stability
- Referred pain
- Proper bending and lifting
- Stability, balance and co-ordination of movement
- Functional strength
- How to handle back pain
- "Never do" movements
- Back care at home and at work
Join WillKin
Let us know a bit more about your experience and aspirations, so we can guide you effectively.