Low back pain (LBP) is a leading cause of disability worldwide, often influenced by physical activity and behavioral responses to pain. Two recent studies shed light on how exercise and pacing strategies impact low back pain outcomes. While exercise is commonly recommended to manage low back pain, we look into how specific types and amounts of physical activity can help reduce its risk.
Key Findings:
- Engaging in aerobic activity (walking, cycling, swimming, running) – for over 75 minutes per week and muscle strengthening exercises (MSA) 2-5 times weekly reduces the risk of chronic LBP. A combination of 225-300 minutes of aerobic exercise with 4-5 strength sessions weekly provides maximum protective benefits.
- Behavioural responses matter: Persistent activity in the presence of anxiety can increase pain intensity in acute low back pain, while avoidance or persistence without anxiety showed no negative impact. It’s important to self regulate on how you are feeling with a particular exercise or movement pattern when experiencing low back pain.
What This Means for You:
Consistency with aerobic and strength exercises can prevent chronic low back pain (LBP), while a balanced pacing strategy—avoiding overexertion or excessive avoidance—can optimise recovery from acute low back pain (LBP). Personal factors, such as anxiety or lifestyle constraints, influence the ideal balance for each individual.
How We Can Help:
At The Physio Crew, we tailor exercise plans and pacing strategies to your unique needs, helping you stay active while reducing pain and disability. Together, we can find the right balance to protect and strengthen your back. We develop aerobic and strength training programs while building confidence in movement patterns.
To book with one of our experts, please call our friendly staff on 9116 8691 or book online via the website.
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