Stronger Back
12 week program supervised by an accredited KinesiologistAcute vs. Chronic Pain
1
Acute back pain is short term, lasting a few days to a few weeks. It tends to resolve on its own with self-care and there is no lasting loss of function. The majority of acute low back pain is mechanical in nature, meaning that there is a problem in the way the parts of the back (the spine, muscle, intervertebral discs, and nerves) fit together and move. Subacute low back pain is defined as pain that lasts between 4 and 12 weeks.
2
Chronic back pain is pain that persists for 12 weeks or longer, even after an initial injury or underlying cause of acute low back pain has been treated. About 20 percent of people affected by acute low back pain develop chronic low back pain with symptoms that persist at one year. In some cases, medical and/or surgical treatment successfully relieves chronic low back pain, but in other cases pain remains despite treatment.
Why is exercise important for chronic back pain?
Lifestyle factors may play a large role in chronic back pain. Incorporating aerobic and resistance exercise into a weekly routine, and reducing sedentary time, may help reduce chronic back pain.
It is very important to maintain an active lifestyle not just by exercising regularly but also by being a less-sedentary person overall. A combination of exercising regularly and remaining an active person in your day to day life could be the perfect combination to reduce chronic back pain.
Exercising in safety with back pain
If you are living with back pain, it is very important to seek medical attention so the source of the pain can be determined. Once the source is known (and medical clearance is given by a doctor, if applicable), exercise can safely be performed.
If you do not know where to start or do not know what your limitations are because of your back pain, seek help from an exercise professional. This professional can then help you understand what you can and should not do while exercising – this will help you feel at ease and confident whilst exercising.
Topics covered over the 12 week Stronger Back program
- Posture (good vs. bad and postural muscles)
- Importance of stretching
- Abdominal muscles and core stability
- Referred (distant) pain
- Proper bending and lifting. Back care at home and at work
- Stability, balance and co-ordination of movement
- Functional strength
- How to handle back pain
- "Never do" movements
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