A Pilot’s Guide to Self-Managing Back Pain – Core Strength & Flexibility

“It’s not the job of sports medicine professionals to look after your tissues and joints, whether you hydrate or whether you actively work toward improving and maintaining healthy positions and range of movement throughout the day. It’s up to you. Spend 10 minutes minimum per day. No days off. No excuses.”

– Dr. Kelly Starrett, READY TO RUN

In my attempts to nurse my back to full strength, I have spent a great deal of time researching how to manage my pain, while also looking at the best home remedies/exercises to help fix my injury and prevent similar ones from happening again in the future.

As a result I have decided to compile my research into this comprehensive guide regarding all the things I’ve found particularly useful for managing my back pain day to day, including some important what-not-to-dos!

Following on from my previous post – Sitting, Standing, Swimming – this post will explore core strengthening and flexibility. The following post will look at lifestyle tips and how to sleep properly. A final post will look at the use of drugs/other treatments plus some final thoughts.

It goes without saying I’m not a medical professional in any way, shape or form, so please, please, don’t take what I’m saying as gospel. I’m simply relaying what has helped me in managing my pain. 

Back pain is a complex issue that I believe requires a complex approach from a number of different angles. Trial and error is necessary in figuring out what works best for you and your condition. 

Hopefully this guide will help you as well in some way, shape or form. As always seek advice from a professional (added advice – seek more than one opinion) and do your own research.

I’ve left links to a number of articles throughout that I found useful/helped support my own findings. I should add I am in no way affiliated with any of the organisations mentioned or products that I recommend. 


CORE STRENGTH AND FLEXIBILITY ARE KEY

CORE STRENGTHENING aND FLEXIBILITY EXERCISES NEED TO be a top priority, not only to aid in recovery, but crucially prevent further injury down the line!

YOGA is an obvious go-to that COMBINES BOTH FLEXIBILITY AND STRENGTH well. It’s also easy to modify, as needed, depending on your pain/condition.

PILATES ALSO COMES HIGHLY RECOMMENDED by many health care professionals in aiding lower back pain.

Before you jump down to do 100 sit-ups there are a few things worth knowing.

NOT ALL CORE STRENGTHENING OR STRETCHING EXERCISES ARE GOOD FOR YOUR BACK. Sit ups, for example, put a lot of pressure on the discs in your spine and are best avoided. Other stretches such as forward bends can be equally bad for those who suffer from lower back issues.

I’ve found the following TO BE problematic TO SOME DEGREE:

SIT UPS – BICYCLE CRUNCHES – RUSSIAN TWISTS – BOAT POSE – DOUBLE LEG LIFTS – TOE TOUCHES/FORWARD BENDS – DOWNWARD DOG – HAMSTRING STRETCHES

This list is not exhaustive – just off the top of my head. That said, I have been able to modify a few of these exercises/stretches to work for me – Hamstring stretches on my back for example – as opposed to bending from sitting or standing – doesn’t cause me pain unless I over do it!

It goes without saying but EXPERIMENT TO FIND WHAT WORKS FOR YOU and as always use pain as your guide. IF IT HURTS BACK OFF (more on this below!).

With that in mind here are a few tips I’ve found useful.

A key aspect for most core exercises is KEEPING YOUR TAILBONE TUCKED AND ENGAGING YOUR CORE AND GLUTES.

Similarly when performing ab exercises from your back you want to KEEP YOUR LOWER BACK GLUED TO THE FLOOR (imagine drawing your navel towards your spine).

Strengthening and improving flexibility both upstream and downstream of the problem area is also important. For your LOWER back this means your glutes, quads, hip flexors, HAMSTRINGS, upper back and chest, as well AS your core.

Below are a list of exercises & stretcheS that I’ve found work well without aggravating my pain. As always these are exercises I’ve found work for me. That might not be the case for you. Be cautions and let pain be your guide.

Rather than bore you with a description I’ll leave it up to you to look them up and choose which ones you would prefer to incorporate into your daily routine.

FYI there are a million and one great workout videos you can follow on YouTube or other such media platforms. Simply Google exercise videos for lower back pain and away you go. I often follow fitness blender workouts when on a layover in my hotel room.

On your front:

PLANK

BIRD DOG

PIGEON POSE

CAT 🐈 COW 🐄 

CHILD POSE

SPHINX/COBRA POSE

SUPERMAN 

On your back/side:

SIDE PLANK

BRIDGE

PELVIC TILT

PARTIAL CRUNCH 

WINDSHIELD WIPERS

GLUTE STRETCH 

HAMSTRING STRETCH

HAPPY BABY

From standing:

WALL SIT

FORWARD/REVERSE LUNGE

QUAD STRETCH

SQUATS

https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=3

https://www.everydayhealth.com/back-pain-pictures/the-best-and-worst-exercises-for-back-pain.aspx

https://www.webmd.com/back-pain/ss/slideshow-exercises

https://www.self.com/gallery/core-exercises-for-lower-back-pain-relief/amp

https://www.self.com/story/the-abs-exercises-you-should-skip-if-you-have-lower-back-pain

https://www.healthline.com/health/fitness-exercise/anterior-pelvic-tilt-exercises


LISTEN TO YOUR BODY BUT DON’T STOP MOVING

For the vast majority of injuries there is almost always a healthy and safe way to modify your exercise routines. Sure it might mean you have to stop running for a while or playing tennis (or whatever that sport you love may be) but it certainly doesn’t mean you should stop altogether. It’s not a death sentence.

I would argue NOT MOVING MIGHT BE THE WORST THING YOU CAN DO. I’ve certainly found this to be the case with regards to back pain. Remaining sedentary or trying to do nothing certainly hasn’t worked for me.

You need to move, stretch and strengthen everyday. You do, however, need to be smart about it. By this what I really mean is, LEAVE YOUR EGO AT THE DOOR!

It was leading up to a weight training session that I felt a small twinge in the back of my lower back. The alarm bells were there. It didn’t feel like much so I pressed ahead determined to ‘get ripped’ like a jackass. The result? I put my back out doing deadlifts…

LISTEN TO YOUR BODY. ONE MISSED WORKOUT IS ALWAYS WORTH IT TO AVOID INJURY. I’ll say again, if your body is trying to tell you something, listen. The same applies post injury too (something I’m also well versed in).

It might seem obvious but YOU SHOULD NEVER BE STRETCHING OR TRAINING TO OR BEYOND THE POINT WHERE YOU FEEL PAIN. .

When lifting weights you have to BE VERY CAREFUL NOT TO OVER DO IT. Once again leaving your ego at home is highly recommended! Start small and build slowly. Never ever sacrifice your form for amount of weight.

Equally important to consider is the type of lifting exercises – which matter greatly depending on the particular condition and severity of your back injury/pain. IF YOUR COMING BACK FROM INJURY GO SLOW!!

When testing the waters with weights last week, despite lifting only a small amount, my back decided to complain considerably the next day. It was too soon. Until you’re back to full strength, AVOIDING IMPACT FROM BELOW AND WEIGHTS FROM ABOVE ARE GOOD RULES OF THUMB to follow! My weights remain firmly in the closet for now. I’ve already done a fine job prolonging injuries over the years. This time my ego will have to wait. 


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