The Importance of Moving Your Spine for Back Pain: Why Bracing Your Core All the Time Can Be Harmful!
Low back pain (LBP) is a prevalent and debilitating condition that affects millions of people worldwide. The traditional approach to managing back pain has often involved bracing the core muscles and limiting spinal movement to avoid further injury. However, recent research has shed light on the importance of maintaining spinal movement for managing back pain effectively. This blog explores the findings of a systematic review and meta-analysis that investigated the relationships between spinal movement, disability, and pain intensity in patients with LBP.
The systematic review and meta-analysis included 106 studies with a total of 9001 participants. The researchers analyzed both cross-sectional and longitudinal data to understand the relationships between spinal movement, disability, and pain intensity. The findings revealed an association between larger spinal amplitude of movement and lower disability and pain intensity in patients with LBP. Moreover, an increase in spinal amplitude of movement was associated with a decrease in disability and pain intensity over time.
The Impact of Spinal Movement
The results of this study challenge the conventional belief that restricting spinal movement and bracing the core muscles are the best approaches for managing back pain. Instead, they highlight the importance of maintaining a healthy range of motion in the spine.
Improved Functionality: Spinal movement is essential for daily activities, such as bending, lifting, and twisting. Limiting these movements can lead to reduced functionality and mobility, making it harder to perform everyday tasks.
Pain Reduction: Increasing spinal movement was found to be associated with decreased pain intensity. This suggests that encouraging patients to move their spines more could help alleviate back pain and discomfort.
Psychological Benefits: A reduction in pain intensity can have positive effects on mental well-being and quality of life. Patients experiencing less pain may be more motivated to engage in physical activities and enjoy a higher overall level of satisfaction.
The Negative Effects of Bracing Your Core All the Time
Constantly bracing your core muscles and limiting spinal movement can have negative consequences for your back and overall health. Here are some potential drawbacks:
Muscle Imbalance: Overusing core muscles while restricting spinal movement can lead to muscle imbalances, weakening some muscles while overloading others. This imbalance may further exacerbate back pain and reduce overall stability.
Reduced Spinal Flexibility: Limiting spinal movement can lead to reduced spinal flexibility and stiffness. This can potentially contribute to discomfort, reduced range of motion, and a higher risk of injury.
Impact on Daily Activities: Restricting spinal movement can affect your ability to perform everyday activities, leading to a loss of independence and a decreased quality of life.
Psychological Impact: Constantly bracing your core and avoiding movement can create fear and anxiety around certain activities, leading to psychological distress and avoidance behavior.
In light of the systematic review and meta-analysis findings, it's clear that maintaining spinal movement is essential in managing low back pain effectively. Instead of relying solely on core bracing, consider exercise physiology to improve your condition.
If you're looking for treatment in Leichhardt, consult a qualified exercise physiologist at Movement Therapy. They can design an individualized exercise and movement program tailored to your needs. Remember, movement is a powerful tool in alleviating back pain and fostering a healthier, more active lifestyle. Embrace the potential of movement therapy, exercise physiology, and a well-guided fitness routine to overcome low back pain and improve your overall health and well-being.
Ready to take the first step toward managing your low back pain and improving your quality of life? Book an initial consultation with our expert Exercise Physiologist in Leichhardt today, and let us design a personalised exercise and movement program to help you move freely and live pain-free! Don't wait, take control of your health and well-being now!
Nzamba, J., Van Damme, S., Favre, J., & Christe, G. (2023). The relationships between spinal amplitude of movement, pain and disability in low back pain: A systematic review and meta‐analysis. European Journal of Pain.
