The good news is that most back pain resolves if you treat it by being active. Staying active, as well as practising good mechanics such as proper posture and lifting techniques, speeds up the recovery process and decreases the risk of chronic disability.

This article explains:
• Why activity is good for helping you recover from back pain.
• How to recover from back pain and prevent it from reoccurring.
• How to live a more active lifestyle.

Why Activity is Good for Recovering from Back Pain
To understand why activity is good for recovering from back pain, it’s important to understand the nature of back pain.

Understanding Back Pain
Experts generally describe back pain as either acute or chronic.

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Acute pain is the most common type. It generally lasts less than six months. Most episodes of acute back pain result from muscle strains or sprains. The pain can be most severe right after the injury, or it can get gradually worse over hours or days.

Common causes of acute back pain include:
• poor sitting or standing posture
• prolonged, awkward positions such as bending forward
• improper lifting
• sudden strenuous movements

Chronic back pain continues after the injury has healed, and it generally lasts more than six months. This type of pain is rare, occurring in about five per cent of cases. Chronic pain is not usually resolved by standard types of treatment and may be associated with other conditions such as arthritis or nerve problems.

The Cycle of Pain and Inactivity

Inactivity can prolong pain. When we are inactive, we become stiff, and our muscles and bones weaken. We can become depressed, and the pain can feel worse.

The earlier you get active, the sooner you’ll be able to resume your regular activities.

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How to Recover from Back Pain and Prevent Flare-ups

Pain can be scary, but it doesn’t necessarily indicate tissue damage or harm. You may have discomfort with activity, but your discomfort may be due in part to shortened tissues.

Gradual increases in activity will help you heal your tissue and decrease your sensitivity to pain. Start slowly; try a short walk or some gentle stretches. Increase your activity level as you are able to do so.

When you have a flare-up, passive treatments such as rest and applying heat or ice can help. However, benefits from these treatments alone are generally short-term.

To get long-lasting results, get active and resume as many of your regular activities as you can. Continue to complete household tasks such as cleaning and getting groceries; take your time and take rest breaks as you need them. Take an active role in your recovery; keep moving to reduce your chances of developing chronic problems.

You can be active while you have pain; exercise makes you feel better by releasing endorphins and other chemicals that naturally reduce pain. Exercise will also help you to maintain a healthy weight that will reduce stress on your joints.

Gentle, low-impact activities such as walking or swimming can help to reduce your pain while increasing strength, endurance and flexibility.

When your pain subsides, try activities that target core strength, such as Pilates. Developing core (stomach and back) strength is essential to the health of your back. Strong, balanced core muscles help you maintain proper posture and reduce stress on your spine. Increasing your core strength will also help to make you more resistant to future episodes of back pain.

Another important part of preventing flare-ups is protecting your joints. Suggestions:
• Break up repetitive or continuous tasks by doing another activity or taking a break.
• Practise proper body mechanics and get help when lifting and carrying heavy or awkward loads.
• Be aware of your posture when standing and sitting; try to change your body position frequently.

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How to Live a More Active Lifestyle
The key to getting active and staying active is to find activities you enjoy and make them part of your lifestyle.

You don’t have to use exercise equipment or follow strict routines, and there’s no need to limit yourself to activities that specifically target your back. Walking, biking and swimming help to increase your spine strength among other health benefits.

Whichever activities you choose, aim to do them three or more times a week. Consult your health care provider before beginning an exercise program.

Suggestions:
• Check out the opportunities available through your local recreation programs. Look for low-impact fitness and aquafitness classes.
• Get maps of the walk/bike trails in your area. Plan a regular walk or bike ride at lunch time or after work; enjoy the outdoors with a friend or the family pet.
• Seek assistance from health-care professionals (such as a. physiotherapist or, exercise therapist) or a personal trainer to establish a home workout routine.
• Visit your local gym or wellness centre. Staff can help you to find a program or other fitness opportunity that is right for you.

Being active is key to recovering from back pain. Understanding your pain and the benefits of staying active will help to ease your fears of causing further harm and will enable you to take an active role in recovery and prevention. Finding activities you enjoy will help you to recover quickly and to prevent future flare-ups.

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Learn More
Back Pain and Physical Activity
Articles about back pain and physical activity from the Alberta Centre for Active Living’s WellSpring newsletter.

Back to Basics: A Guide to Good Back Health
A booklet from the Workers’ Compensation Board – Alberta about maintaining good back health. Includes posture tips and much more.

BackActive.ca
A government-sponsored website about how to walk away from back pain.