With a high incidence of lower back trauma locally, we have been prompted to become aware of our postural strength and back care, so as to avoid the pain and loss of function which result from it.

Last week, I interviewed registered physiotherapist Kimberley Powell on how she cures, manages and prevents back pain through exercise. She describes her initial interview with a patient like this, Could you kindly pick up the cushion that I dropped on the floor right there in front of where you are standing?” and as her instruction is being carried out, she quietly observes the bending and lifting technique that her patient employs. This simple exercise is critical, she says, for her to assess the patient’s level of back care knowledge.

She is looking for the common bad technique of using the back to lift objects up versus stooping and using the legs as the executors.

Lower back pain is most commonly caused by trauma. The trauma can arise from poor technique in lifting, exercising or moving, and also as a result of poor posture. It is mostly treated on and off for long extensive periods of time with rest, and medication for short-term relief, but it can go on for years.

Most people believe that with no activity or exercise they will experience less pain, but in reality, with no movement of the spine and no development of the muscles which hold up and protect it, the person generally suffers more pain. The precursor to the back pain is usually weak pelvic floor muscles, back muscles and abdominals, which are ironically the same factors which result from no activity, post-injury. So, any way you look at it, exercise is the groundwork for a healthy back. Take a look at how you can prevent injuries and restore your lower back, just by staying long and strong.

Caring for your back yourself

A weak trunk or core usually presents itself in persons who have poor postural habits, and this is usually the case in persons who become injured or develop a back problem over time. A strong trunk is both preventative and restorative when it comes to being pain-free.

Consult your doctor to regain a strong, healthy back, or get the opinion of the physiotherapist and your gym trainer, but ultimately your best defence against back pain lies within yourself. You are the only person who can train yourself to automatically lift properly, sit properly and hold yourself correctly at all times throughout the day and night. Practice, time and discipline are the main components for automatic postural awareness and responsible back care.

Pilates

Pilates-based exercises are great resources to help you to strengthen your pelvic floor, which strengthens and stabilises your spine and your abdominals. This improves postural awareness and support for lifting and moving, which reduces the incidence of injury and re-injury to your back. Kimberley believes that without pilates, there is no way that she can treat a patient long term for a back issue, as physiotherapists are now learning that it is the only form of exercise which targets all of the small muscles that support the spine.

“I can remember my own personal scepticism of the technique and benefits of yoga and pilates.

“Having had two major falls while on the job, I had been suffering with lower-back pain for many years.”

Of Pilates she states, “I went to my first class with much trepidation, but hopeful to come out at least with the knowledge that I had tried something else.

“During the 90-minute session I felt pain, serious pain, but I persevered as my competitive nature would not let me fail, in public. Oddly enough, the next day I woke up feeling great! Odd, but true.

“I went back a few days later to the same class, with Pilates Instructor Donovan Manning, and lo and behold, I felt even better!

“Since beginning my love affair with yoga and pilates, I have gained a greater awareness of my body as well as losing my chronic lower back pain. I have incorporated many of the techniques that I have learned into my own practice and have gotten excellent results and feedback from my patients.

“I do strongly believe that yoga and pilates once practised safely and under the supervision of a trained practitioner can bring about positive changes in one’s stress level, pain perception as well as strength.

“I have found yoga and pilates-inspired exercises to work exceptionally well in my patients. I have observed dramatic positive outcomes when these exercises are used in the acute-chronic stages of recovery.”

Pilates is a total body conditioning system that integrates the mind and body to improve precision in muscle control, strength and flexibility. It helps to achieve quality of movement and function by creating body awareness, coordination and endurance.

Here are a few pilates exercises that when performed properly will strengthen the core muscles:

THE ROLL UP: This exercise develops and strengthens all the core and back muscles

THE HUNDREDS: Strengthens the transverse and facilitates lumbar-pelvic stability, and it also helps to develop an awareness of the spine.

THE BRIDGE: Improves mobility of the lumbar spine and strengthens the buttocks and hamstrings.

SINGLE LEG CIRCLES: Tones your abs and adductors, while teaching you to stabilise your abs and hips during circular movements of the entire leg

SWAN DIVE: works all the muscles in the back, while lying prone, so there is no sabotaging the integrity of the spine. The extension in this exercise actually elongates the spine.

COBRA: A yoga pose which stabilises the shoulders, elongates the spine, stabilises the trapezius muscles and re-aligns the shoulder blades.

SWIMMING: Opposition pull: elongates the spine, strengthens the entire back and stretches the abdominals.

Pulling your body through a whole lifetime of movement, productivity and enjoyment is definitely a priority for everyone. Carry it through with pride and strength every minute of every day, because YOU CAN be pain-free.