16 Feb Why You Need a Moderate Level of Exercise to Help Relieve Non-Specific Low Back Pain
Understanding Non-Specific Low Back Pain (NSLBP)
Non-specific low back pain (NSLBP) is one of the most common musculoskeletal complaints, affecting people of all ages and lifestyles. It often presents as stiffness, discomfort, or aching in the lower back without a clear cause, such as a specific injury or structural abnormality. If you’re experiencing NSLBP, you may wonder whether rest or activity is the best approach to recovery. The answer? A moderate level of exercise can be one of the most effective ways to relieve pain and prevent recurrence.
But exercise isn’t the only solution—chiropractic care plays a crucial role in managing NSLBP as well. Let’s explore how both moderate exercise and chiropractic treatment can help you feel and move better.
The Benefits of Moderate Exercise for NSLBP
- Exercise Improves Mobility and Flexibility
Prolonged sitting, poor posture, or lack of movement can lead to stiffness in the lower back. Moderate exercise helps keep your joints and muscles flexible, reducing stiffness and improving overall movement. Activities like yoga, Pilates, or simple stretching routines can ease tension and enhance flexibility in the lumbar spine.
- Strengthens Core Muscles for Better Support
Your core muscles—including the abdominals, obliques, and lower back muscles—play a crucial role in supporting your spine. Weak core muscles can lead to increased stress on the lower back, making you more prone to NSLBP. Moderate-intensity exercises such as bodyweight workouts, resistance training, or stability ball exercises help build strength and provide better spinal support.
- Enhances Blood Flow and Healing
Engaging in moderate exercise promotes circulation, ensuring that oxygen and essential nutrients reach the muscles and tissues in your lower back. This increased blood flow helps reduce inflammation, speeds up recovery, and minimises discomfort.
- Reduces Stress and Tension
Chronic stress can contribute to muscle tension, particularly in the back. Moderate-intensity activities such as brisk walking, swimming, or cycling can help release endorphins—your body’s natural pain relievers—while reducing stress and promoting relaxation.
- Prevents Future Episodes of NSLBP
Regular moderate exercise not only alleviates current symptoms but also reduces the likelihood of future episodes. By improving muscle strength, posture, and movement patterns, exercise minimizes strain on the lower back and enhances overall spinal health.
How Chiropractic Care Supports Your Recovery
- Spinal Adjustments for Pain Relief
Chiropractic adjustments can help restore normal joint function and alleviate discomfort caused by spinal misalignments. Many patients find relief from NSLBP through targeted adjustments that improve movement and reduce nerve irritation.
- Muscle Release and Soft Tissue Therapy
Chiropractors use techniques like trigger point therapy, myofascial release, and instrument-assisted soft tissue mobilisation (IASTM) to relieve muscle tension and promote healing in the lower back.
- Postural and Ergonomic Advice
A chiropractor can assess your posture and daily habits to provide customised recommendations for reducing strain on your spine. Proper sitting, standing, and movement mechanics can make a big difference in managing NSLBP.
- Exercise Prescription for Strength and Stability
Along with hands-on treatment, chiropractors often prescribe tailored exercise programs to help strengthen the core, improve flexibility, and support overall spinal health. These exercises complement your moderate exercise routine to ensure long-term pain relief and prevention.
What Type of Exercise Should You Do?
For those dealing with NSLBP, the key is to engage in exercises that are gentle yet effective. Here are some examples:
- Walking: Low-impact, easy to do, and great for spinal mobility.
- Swimming: Reduces pressure on the spine while strengthening muscles.
- Yoga/Pilates: Enhances flexibility and core stability.
- Bodyweight Exercises: Squats, lunges, and bridges help strengthen the lower back and core.
How Much Exercise is Enough?
The goal is to maintain a balance—too little exercise can lead to stiffness and weakness, while too much can strain the muscles. The general recommendation for managing NSLBP is around 150 minutes of moderate exercise per week, spread across multiple days. Ideally, aim for at least 30 minutes of moderate activity five days a week to maintain spinal health and mobility.
Final Thoughts
If you suffer from non-specific low back pain, incorporating moderate exercise into your routine can be a game-changer. It not only helps alleviate pain but also strengthens and conditions your back to prevent future discomfort.
Additionally, chiropractic care offers a hands-on approach to managing NSLBP through spinal adjustments, soft tissue therapy, and tailored rehabilitation exercises. By combining moderate exercise with chiropractic treatment, you can enhance your recovery, improve mobility, and prevent further issues.
As always, if you’re unsure which exercises or chiropractic treatments are best for your condition, consult with a professional to develop a plan tailored to your needs.
