3 Ways To eliminate your back pain for good

3 Ways to Eliminate Your Back Pain for Good

Back pain is a very common, yet tricky condition to recover from, leaving you vulnerable to pain throughout your daily life. It can seem like you’ve tried everything to relieve yourself of back pain permanently. You may even find yourself exploring the many gimmicks that promise the answers to your back pain, but often lead you to another dead end. At Transform Rehabilitation we strive to put an end to your relentless quest to relieve your back pain. Through the application of exploratory Physical Therapy, we feel certain in providing you with permanent back pain relief without unneeded surgery or gimmicks.

It is no question that movement and stretching can provide you with some back pain relief. At Transform Rehabilitation, however, we use specific movement techniques, strengthening and stretching exercises intricately planned to help decrease, and eventually eliminate your back pain.  Physical Therapy is the most recommended and effective conservative intervention in treating your back pain. There is, however, one outlier in physical therapy back pain treatment. Not every one person will have a carbon-copy response to all the exercises and interventions, even if it helped somebody else with the same exact complaints. Unfortunately we can’t provide you with specific list of exercises to perform right off the bat to help relieve your back pain, in fact that could be a dangerous route. Instead our physical therapists need do some testing and experimenting in order to cater to your specific needs.

Directional Preference

The best and safest way in determining what exercises are appropriate (specific to you) is based off of how your back pain responds to certain repetitive movements. We use a technique called repeated motion testing to determine what movements best attack your back pain, and what direction we should be encouraging your back to move into safely and effectively. For instance, I’ll often tell my patients with back pain to perform a repeated prone press up just to see how their back pain responds to the movement. Then we look at the following.

Did your pain intensity increase, decrease, or did it remain unchanged? Did your pain changed in it’s location or overall size? These highly important observations in the way in which you respond to this repeated motion guides us to what specific exercises will help decrease your back pain once and for all.

Prone Press Up

How to do the Prone Press Up
•Start out by laying on your stomach (prone position).
•Press up with your arms while keeping your back relaxed.
•Exhale at the top, allow your hips to sink further down, and hold position for a couple seconds.
•Slowly lower self back to prone position.

Core Stability

Another important thing we look at is Core Stability. Many are unaware that Back Pain will instinctively:

    • Cause you to rest.
    • Make you avoid activating your core.
    • Be more sedentary to avoid increasing the pain.

Prolonged inactivity will cause your muscles to get smaller and weaker, even after only a few days. Most of the time a person’s back pain will feel better after rest, but their core will become weaker and will be more vulnerable for re-injury. If that person attempts to bend over or lift something heavy, they are at higher risk of injuring their back due to their weakness.

When we train our patients to re-engage the core musculature in order to get strong again, we focus on strengthening the four parts of the core:

    • the abdomen.
    • the lumbar musculature.
    • the diaphragm.
    • and the pelvic floor.

We assess each of these four components of the core to determine what needs the most attention to get stronger. Then we train to activate all four parts of the core equally during functional movements to ensure the risk for re-injury is reduced.  Remember, strengthening is not all about the weight!

So another one of the exercises we use to assess and strengthen your back, specifically the lumbar musculature, is the Lumbar Extension on GHD.

Lumbar Extension on GHD

How to do the Lumbar Extension on GHD
•Adjust the machine so the pad is placed directly under the pelvis/hip area when you’re in the starting position
•Ensure ankles are secure, and feet are in full contact with the plate.
•Start hanging over the pad with your arms crossed in a relaxed position.
•Begin by tightening your glutes and hamstrings and begin extending up with your lower back (lumbar region).
•Segmentally extend further up by using the upper back (thoracic region) until you are parallel with the floor.
•Lower yourself by relaxing your upper back first, followed by the lower back (lumbar) until you end in the starting position.

Spine Mobility

The third important area to assess and strengthen when somebody’s back is painful and weak is Spine Mobility. One of the first things that happens as a response to back pain is the trunk becoming stiff and ridged. This is a protective response to prevent pain and re-injury, but many people will accommodate to a more ridged trunk as their new normal.

One may think that a stiff trunk is a strong trunk, but don’t be fooled. Limitations in range of motion are usually an indicator for weakness and instability. Having full trunk rotation, flexion and extension ranges of motion is important, but even more important is being strong and having full control in all planes of your range of motion. Trunk/spine stretching to obtain all of your available range of motion and performing core stability exercises in every part of your range of motion is crucial to eliminate your back pain and reduce the chances of re-occurrence or incurring a greater injury.

Lunge with Trunk Rotation

How to Perform the Lunge with Trunk Rotation
•Assume a forward lunge position.
•Hold the lunge position and rotate trunk towards the leading foot.
•Slowly return trunk to forward position and step up to repeat on the other side.

The Hope – No Back Pain for You
The tests and exercises from a physical therapist will help assess and eventually eliminate your back pain. Some people can do this on their own, but professional help is often the wisest, safest, and most effective route. If you find yourself in need of some additional help, consult an experienced physical therapy professional in your local area. If that area happens to be the Lehigh Valley, Transform Rehabilitation would be honored to help you get back to your normal, active life, while providing you with guaranteed personal care and connections. 

Talk to the Physical Therapists at Transform Rehabilitation. They can advise you on the most effective treatment for your back pain. For more details, visit our services page. To make an appointment, click here.

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