Most of this information is from the Physioedge podcast with Kieran O’Sullivan. I hope these notes are helpful.
1. When finding the best position for sitting think carefully about your symptoms. An erect spine is not necessarily the best position. For those in chronic pain who find sitting difficult try lots of different positions.
2. Movement is the best thing for our back. I encourage any form of exercise that feels good and that clients enjoy, there is no magic bullet. Recent research on clients with low back offers incite into the benefits of deadlifting if a client has sufficient low back strength.
3. The big three mcgill exercises (side plank, modified crunch, and bird-dog) can be useful but can encourage habitual bracing. Our body needs to be adaptable as well as stiff. I encourage good motor control through meaningful tasks and good ranges of motion.
4. Once the acute pain is managed a maintenance program of sun-salutations is a great way to keep the spine healthy and robust.
5. If your low back pain is chronic or persistent there is often a psychological component to the pain. This does not mean that the pain “is all in your head” but we have to find movements that make you feel stronger and more robust (post on explain pain). If you feel empowered and confident, you will get better faster!
Thanks for reading. Yours in health, Dave