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. Back squatting, as seen in the video above, can be part of solution (no movements are off limits) – especially if this is an exercise of importance!
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. As pain persists pyshcological and social factors may be contributing more to your pain than tissue or biological components. This does not mean that the pain “is all in your head” but it does mean we need to address and find solutions for all your pain contributors. Please refer to to my pain for more details. If you feel empowered and confident, you will get better faster!
Thanks for reading. Yours in health, Dave
I am physiotherapist working just off Main Street in Vancouver BC. I offer services in injury rehab, persistent pain, and sport performance.