Let me show you the exact 2 steps you need to all but eliminate the ongoing discomfort in most cases.
Considering 90% of people suffer from it at some point in life, “I have a sore back” is not an uncommon phrase. Just last week in Castle Hill I had a patient who’s been saying it for 18 months!
The hardest part for him…
it came from nowhere
No major fall, no sporting accident, nothing significant he could remember.
Being in pain and not knowing the cause, that’s frustrating!
Injuries like his, which occur innocuously are usually the result of everyday tasks. Turning to the shut door, picking the kids up or carrying the groceries in. Movements you need to live!
It’s not like you can just avoid getting in and out of the car..
Instead…
You subconsciously create a behaviour pattern called fear avoidance.
You still perform those daily activities, your body just compensates.
It get’s on with the job.
In fact, sometimes the pain even goes away…
Well for a few days anyway, before it usually creeps back.
This really resonated with my patient.
‘Matt, you’re right – I’m actually not feeling too bad today, I wasn’t sure I needed to see you’.
It’s almost as though he felt like a fraud walking in.
He wasn’t sure there was an issue because it doesn’t always hurt.
I can tell you now,
the pain will always return.
That niggle in your back does not just go away!
Want To Know How To Fix It?
The problem here lies in function, not the condition. Even though it ‘feels stiff’, the underlying cause is weakness not tightness.
As it was in this case, the chronic back pain was the result of the true core muscles not working
Step 1 – Make sure your core is working and strong
This is always the first step..
And I don’t mean start doing crunches and holding planks for time. I’m talking about your inner core. A group of muscles consisting of the transverse abdominus, pelvic floor, internal oblique, diaphragm and multifidus.
The most effective method I’ve seen for achieving this is clinical pilates. Not the choreographed classes on every gym timetable, but performing individually chosen exercises on reformers and trap tables in a studio.
In this case, we got the core working and within two weeks his back was feeling better than it had in a long time…
After 4 another four weeks of Pilates, his back had improved out of sight. I thought it was time to ask if he felt pain anymore?
“Nick, it’s so much better! I only get the odd niggle now and then..”
So it’s better, but not right!
Step 2 – Go Back and Fix Your Old Injuries
That old ankle sprain or shoulder problem may be why you core is putting in a sub par performance, forcing your back to pick up the slack.
Let me explain…
When you injure a joint, the natural reaction is for the muscles to spasm into flexion.
Think of what someone does when they hurt their shoulder. Immediately they lean forward, bend the injured arm and hold onto it for support.
They’ve flexed the torso, both shoulders and both arms!
This response is a primal instinct for survival. Safety of the injured area is your brains priority. In my experience, if you don’t do your rehab properly this ‘protective mechanism’ becomes an ingrained movement pattern..
Your ‘shoulder’ will function first instead of your inner core. This compromises your central stability causing what problem?
That’s right…back pain!
Whatever you do – don’t try and diagnose then fix this yourself.
You must get it properly assessed…
determine which old injury is the problem…
then formulate a plan to correct it!
Stop wasting time, putting up with the pain and get your body sorted…