How many people think that bed rest is the best solution for back pain? I hope NOBODY said yes. 99% of the time, bed rest is the WRONG answer, and that has been shown again and again. But if movement is the answer, what does that mean? It depends on each individual case, though there are certain areas that absolutely need to move for the low back to function at its best.
Why is bed rest the wrong answer?
Our bodies are meant to move and be active. If our brains do not get signals from our joints that they are properly moving, then our brains can create unnecessary pain signals. In fact, several studies have shown that negative outcomes related to bed rest are: increased days off of work, increased disability, and an increase in pain intensity. So instead: what do we get moving and keep moving?
Several areas in particular. The joints immediately around the low back are important to keep the low back joints from overworking. 2 joint systems are right there: the thoracic spine and the hip. The thoracic spine is the mid and upper back area and can be tight and restricted in many people, usually because they are unsure of how to target this area for mobility. The hip is the joint where your thigh comes into your pelvis. This joint also needs to move properly and requires proper glute activation.
The feet and ankles are a little farther away from the low back but are still important. We wear shoes for most of the day, which keeps our feet rigid and stuck. Take those shoes off and move those feet around! This will take some of the stress of movement away from the knee, hip, and low back. Guess what? Videos for ankle mobility can also be found on the social media pages!
For pain that lasts months, any exercise or activity program may help.
However, adding thoracic, hip, and ankle mobility could change the game. Why is this the case? Because mobility problems can be the underlying cause of back pain that is missed on imaging, not fixed with medication, and even not fixed with surgery.
Whether you have low back pain, hope to prevent it, or just want to feel better, look for the videos and try them! I’d love to hear how you feel after trying them for a week!