How to reduce back pain




What Causes Back Pain?

Back pain can be caused by a variety of conditions; however, the most common cause is poor posture and weak supportive core muscles. How you hold your body while sitting, sleeping, and performing repetitive movements such as gardening, house work and golf can all put strain on the back, leading to back pain.  Approximately 80% of people will experience back pain at some point in their lives.

It is important to be aware of other serious causes of back pain, such as arthritis, herniated discs, osteoporosis or other degenerative diseases of the spine. As we age, the inter-vertebral ‘cushioning’ discs of the spine degenerate and essentially dry out, losing their supportive function. Prolonged sitting in chairs or cars combined with a lack of physical activity can accelerate this process. These discs can then begin to compress the neural structures that exit between each vertebrae causing pain, tingling, or numbness. (This is commonly referred to as a ‘slipped disc’ or ‘pinched nerve’) If you have pain in your hips, buttocks or moving down your legs this could all be related to your back and needs to be clinically diagnosed by a medical professional.

Specific strengthening and stretching exercises given by a trained medical professional such as a Biokineticist will be beneficial in decreasing pain and increasing functional movement in all the above cases. If you are being treated by a Physiotherapist or Chiropractor for pain management, you can start the rehabilitation process with the Biokineticist simultaneously.   

If you have pain in your back or related areas, it is extremely important to first be under the guidance of a trained medical proffessional such as a Biokineticist for rehabilitation. Only when you are pain free is Pilates then a good way to maintain and build on the strength that you have acquired. 

What Is Pilates?

Pilates is a method of exercise developed in the 1920’s by Joseph Pilates. His system was originally called Contrology and was primarily developed to help rehabilitate injuries and strengthen the body. Pilates focuses on strengthening the core muscles of the body, which includes the abdomen, hips, and lower back. These muscle groups support our posture and prevent injury, especially to the lower back.

What Is A Biokineticist?

A Biokineticist is a specialized exercise therapist who prescribes medically and scientifically based exercises through individual assessment and testing.  Biokineticists are vital in the management of Back Pain, Injury Rehabilitation, Pre and Post Operative Rehab, Cardiac Rehab, Stroke Rehab, Sports injuries and performance.  A Biokineticist can also prescribe exercise for  Pre and Post Natal Care, Children and Young athletes, Lifestyle and Wellness, corporate wellness, specific conditions (diabetes, arthritis, osteporosis…) and Pilates.

How Can Pilates Help Back Pain?

Injury to your back is often due to a decline and imbalance in strength and flexibility. Since Pilates focuses on the development of strength and flexibility in a controlled manner, it is ideally suited to rehabilitate and prevent back injuries, but only if given by someone trained in the medical field. If that person is not medically trained you can end up doing more damage to your back, due to the person not having a correct medical understanding of the functioning mechanisms of the body. One of the most important things you will learn from Pilates training is to correct your posture.

The Pilates method will help you to engage and strengthen your core muscles. The correct engagement of these deep muscles is important to get right first as it forms the base work of everything to follow.

Remember that a thorough diagnosis from a medical proffessional is highly recommended for chronic and acute back pain.  A proper diagnosis will help you make the correct lifestyle changes to support your condition. 


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