This blog is the last of the 20 myths about low back pain. In some ways, these are the two biggest most important ideas and perhaps the most controversial. The world of physio and personal training have been consumed by the idea of the core. But is it really all that it is cracked up to be. I would argue ….no. And who is in charge of your back. Read on!
If you missed the start of this series with clips of the talk up to this point, click here to go back to the start and see the first one.
If you have any thoughts or comments about this series, feel free to post a comment on our Facebook page at Facebook.com/AdelaideWestPhysio
[If you would like to cut to the chase and get the top 10 myths in a free printable guide, just click here]
Myth #19: The real problem is that you have a ‘weak core’
FACT: The ‘core’ is not a panacea – it is much more complicated!
Yes, you need adequate abdominal and back muscle strength. Yes, you need adequate muscle control. Yes, people with low back pain often have sluggish or weak deep stabilising muscles (the real core). However, usually when someone has weak core muscles, they usually have other muscles that are weak too.
The answer to low back pain isn’t just working on the core. There is a little more involved with it that that – that’s because things are a bit more complicated, and particularly when we talk about persistent low back pain.
The judgement about creating the experience of pain is a complex one, and it is based on much more than just what is happening in your back!
General conditioning is just as important as the core. In a lot of people with persistent pain, their approach to exercise has to be graded and measured, and general movement and aerobic exercise is important.
All that work for nothing?
Not at all! Keep moving, keep exercising and keep doing your ‘core’ exercises. But make sure that they are appropriate and that you are doing them correctly. There is no point in doing the wrong exercises or doing them badly. Get them checked by your physio.
It doesn’t mean that a certain amount of strength isn’t important, but there has to be a balance between core exercises and general exercises.
Other important considerations:
- diet and how it can produce a low-level inflammatory response
- general aerobic exercise
- understanding the nature of your pain, and why they can hurt a lot longer than you might expect
- mental health and well-being
- having a structure plan of attack with achievable goals
- working with a health professional that has a modern, working understanding of low back pain and why it hurts
Myth #20: It is up to someone else to manage my back pain
FACT: It is your back – YOU need to make the decisions and take responsibility for your back
YOU need to be the one in control of the situation.
It is too easy to place all your faith in someone else, but YOU need to understand the advice you are getting, YOU need to make decisions, YOU need to be comfortable with the plan.
Find out what you can do to help the most.
It might be doing more of something.
It might be avoiding something in the short term or the long term.
It might be reading some information so that you understand better, or watching a clip on YouTube.
It might even be to stop using a particular term laden with connotations like ‘bone on bone’ or ‘my back is out’.
Don’t be afraid to ask for evidence to support the treatment that you are getting.
It is your back. You only get one. You have it for a lifetime.
If you missed the start of this series with clips of the talk up to this point, click here to go back to the start and see the first one.
If you have any thoughts or comments about this series, feel free to post a comment on our Facebook page at Facebook.com/AdelaideWestPhysio
[If you would like to cut to the chase and get the top 10 myths in a free printable guide, just click here]
