The back is strong

The back is much stronger and more resilient than we give it credit for.  The spine is not a fragile structure that needs to be protected from movement or load. In fact, it is designed to move and tolerate substantial forces throughout the day.  The bones, discs, ligaments and muscles of your back work together to provide strength, support, movement and shock absorption. Like other parts of the body, your back can adjust to load and become stronger over time. Having pain in your back does not necessarily mean there is damage or injury.

Figure 1: How the lower back absorbs load

Tissues like the back muscles, bones, ligaments and discs respond positively to load. The key is finding an appropriate level to challenge without causing harm, then allow time for changes to occur. It is normal to experience discomfort with exercise; this does not necessarily mean you are causing harm. Understanding that your back is strong and safe to move can help reduce fear and build confidence.

Staying active and gradually strengthening your back can help you return to the activities that are meaningful to you. 

If in doubt, contact your physiotherapist for advice on what would be appropriate starting point for you.   

Good Country Physiotherapy Naracoorte is currently rolling out a back specific exercise program, contact the clinic on 8762 1515 for further information on the GLA:D back program. 

Reference:

Figure 1: How the lower back absorbs load

Image generated using the prompt “Create an educational diagram of lower back load absorption, that includes a side view of the lower back vertebrae, ligaments, muscles and pelvis and explain how they work together to absorb load” by OpenAI ChatGPT (DALL·E).