A STIFF section of spine in the lower back is often the initial stage in the development of lower back pain. A stiff section of spine is like having a stiff link in a bicycle chain. That stiff section is unable to absorb shock and can therefore be more susceptible to injury or strain. Often acute lower back problems where people may describe "putting their back out" are a result of this stiff segment failing to deal with a relatively normal movement such as bending.
What causes a stiff spine?
Sedentary lifestyles are the main culprit in developing a stiff spine and resultant lower back pain. In between every vertebra that make up our spine are shock absorbing inter-vertebral discs which depend upon varied movement to create pressure changes that stimulate healthy fluid exchange and maintain disc height and health. With excessive sitting and sedentary posture, the health and function of these discs gradually becomes compromised. The fluid inside the disc is squeezed out at a rate greater than which it is replenished leading to gradual erosion of the entire spinal segment.
A history of previous back injury, major or minor, will normally result in some level of muscle spasm which functions to protect the injured segment while inflammation subsides. If the muscle spasm fails to settle even after minor injury this can reinforce the stiff link in the spine. This is normally because of anxiety and fear to move the back following injury which, while being a completely normal reaction, can make it difficult to break the pain and spasm cycle, ultimately prolonging recovery.
Abdominal weakness which is common in the sedentary population can further compromise the discs and spinal segments by failing to provide stability and support of the spine allowing postural collapse and increasing pressure on the segments at the base of the spine.
What can you do about it?
The priority must be to reduce and rid your back of muscle spasm and improve the movement through the stiff segment. In acute situations, this can be more difficult and it may take longer until significant exercise is possible but there is nearly always some form of appropriate exercise that will improve movement while reducing muscle spasm. Try to embrace movements that you can do with little to no pain and that cause no increase in muscle spasm. Below are some simple exercises to try and that should be appropriate in all stages of spinal stiffness even with acute pain:
Rock knees to chest:
l Lie on your back on the floor or bed
l Brace your lower back by sucking your navel in hard
l Using your hand behind one thigh pull the leg up to your chest, repeat with the other leg
l With hands resting gently on knees move your legs so your thighs rest at 90 degrees
l Gently oscillate in this position – this should be a subtle movement no more than a few centimetres
l Perform this movement for 20-30 seconds and for 3-5 sets multiple times daily
Reverse curl ups
l Lie on your back on the floor or bed
l Take one knee then the other to your chest
l Interlace fingers behind your head, cross your ankles and let your knees fall apart comfortably while lowering legs so thighs are at 90 degrees
l By lifting your bottom clear of the floor use your tummy to bring your knees up under your chin
l Relax and lower your legs no lower than 90 degrees ensuring not to arch your back
l Repeat the movement 15-20 times with increasing speed only if it does not cause any jarring back pain
Rolling along spine
l Lie on the floor on a yoga mat or folded towel
l Bring your knees up with your hands behind your thighs interlacing your fingers
l Lift your head and neck up so your lower back makes a wide rounded ‘U’ shape on the floor
l Once in position rock gently back and forwards along the spine with small movements
l Attempt to pivot on the stiff spine section which will have a bruised bone feel
l Rock for 20-30 seconds trying to relax as much as possible. Repeat 3-5 times.
A word of caution
While these exercises are appropriate for most people, even those with back pain, there may be some people who cannot perform these movements without increasing pain or muscle spasm. In this case please do not proceed without consulting a health care professional. These exercises are generic and are not meant as a replacement for professional assessment and individual exercise prescription based on your needs.
The dedicated team at Physio Effect provide a full package of services that will ensure you’re supported through your pain management, injury prevention, assessment, recovery and helping you achieve your ultimate performance goals. We offer a range of services including Physiotherapy, Acupuncture & Dry Needling, Sports Massage, Craniosacral Therapy, Pilates and Yoga.
Unit 18A, 100 Borron Street, Glasgow G49 XG
E-mail: reception@physioeffect.co.uk
Phone: 0141 230 4766
www.physioeffect.co.uk
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