Back Clinic Lower Back Pain Chiropractic Team. More than 80% of the population suffers from back pain at some point in their lives. Most cases can be linked to the most common causes: muscle strain, injury, or overuse. But it can also be attributed to a specific condition of the spine: Herniated Disc, Degenerative Disc Disease, Spondylolisthesis, Spinal Stenosis, and Osteoarthritis. Less common conditions are sacroiliac joint dysfunction, spinal tumors, fibromyalgia, and piriformis syndrome.
Pain is caused by damage or injury to the muscles and ligaments of the back. Dr. Alex Jimenez compiled articles outline the importance of understanding the causes and effects of this uncomfortable symptom. Chiropractic focuses on restoring a person’s strength and flexibility to help improve symptoms of lower back pain.
Should individuals experiencing lower left back pain see a healthcare provider if it lasts more than a few weeks?
Left Side Lower Back Pain
Lower left back pain can impact your ability to go about your day. If left-side lower back pain lasts longer than a week, it is considered chronic back pain, which can severely impact one’s quality of life. This type of pain has various causes. Muscle or spine and nerve damage, including sciatica, can cause pain. Organs in the lower back, including the kidneys, can cause pain. Pregnancy-related changes, fibromyalgia, and other conditions can cause lower left-side back pain in females.
Causes
Back pain is common and affects almost everyone. (National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2023) Lower left back pain can have many causes, ranging from muscle and spine issues to organ infections. One way to help tell what’s causing the symptoms is to determine whether there is also sciatica, sharp or burning pain that radiates down one side of the body. It happens when the sciatic nerve gets compressed or irritated. Possible causes include (Penn Medicine, 2020)
Muscle Injury
A muscle injury from an accident or injury can be a cause that can appear with or without sciatica.
If this is the cause, you’ll notice that the pain improves with rest but worsens after you’ve sat for a long time or after getting up from sleep.
There may also be a limited range of motion, tenderness, or swelling.
Arthritis or Bone Conditions
Arthritis and bone issues, like osteoporosis, can also be a cause.
This can happen if the arthritis is in the left hip or the root cause is on the right side, but the body compensates by overusing muscles on the left side of the back.
Unhealthy Posture and Body Positioning
Unhealthy postures and body positioning can contribute to back pain and musculoskeletal problems.
To avoid straining the muscles, try sitting and standing straight and keeping all the joints at a 90-degree angle.
Move around every 20-30 minutes and stretch out.
Kidneys
The kidneys are located in the middle back.
Kidney infections or kidney stones could cause pain on the left side.
Other symptoms include pain when urinating, fever, and nausea.
Ulcerative Colitis
Ulcerative colitis, inflammation of the large intestine, can also cause lower left back pain in some cases.
If this is the cause, there may also be abdominal pain, cramping, nausea, and fatigue.
Uterine-Related Pain
Several conditions related to the uterus can cause back pain symptoms, including PMS, period cramps, endometriosis, and more.
Sometimes, these conditions cause pain on both sides, but some individuals may experience pain just on the left side.
Pregnancy
The weight gain, hormonal changes, and limited movement can also contribute to lower left back pain. (Cedars Sinai, 2024)
Spinal Disease
If one of the discs or vertebrae in the spine slips out of place or becomes damaged, this can cause upper, middle, or lower back pain.
In many cases, over-the-counter anti-inflammatory medications can help with sciatica. If it persists, it is recommended to see your healthcare provider to find the root cause. The causes include: (Aguilar-Shea, A. L. et al., 2022)
Herniated disc
A disc that pops out of place can add pressure to the sciatic nerve.
Spinal Stenosis
Spinal stenosis, or spine narrowing, can also cause sciatic symptoms.
Spondylolisthesis
Occurs when vertebrae are out of alignment, leading to sciatic symptoms.
Pregnancy
Pregnancy-related growth and bodily changes oftentimes lead to sciatic nerve symptoms and sensations.
Muscle Spasms
Spasms like piriformis syndrome, a spasm of the muscle in the buttocks, can cause back pain.
Surgery
It’s normal to have back pain for up to six weeks after a back procedure.
However, if there is new or worsening lower left back pain after surgery, consult the healthcare provider. (Penn Medicine, 2017)
Your healthcare provider may recommend massage, chiropractic care, and acupuncture treatments.
If pain can’t be managed at home, your healthcare provider may suggest prescription medications, including muscle relaxers.
These can allow the tissue to heal and reduce your pain as well.
If you have severe sciatica or vertebrae that have slipped out of place, the healthcare team might recommend a steroid injection into the lower left back to reduce pain by reducing inflammation.
In addition to prescription treatments, your healthcare provider might recommend physical therapy to retrain movements, build strength, and help prevent back pain.
Sleep on a firm mattress that will support your back.
Get a comfortable, ergonomic chair for your job.
If you work on your feet, learn to practice healthy posture and use shoes and insoles to facilitate and maintain correct posture.
Once you’ve healed, building your core strength may help avoid lower back pain in the future.
Injury Medical Chiropractic and Functional Medicine Clinic
Talk with a healthcare provider and request a referral to a specialist who can help with long-term management. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Aguilar-Shea, A. L., Gallardo-Mayo, C., Sanz-González, R., & Paredes, I. (2022). Sciatica. Management for family physicians. Journal of family medicine and primary care, 11(8), 4174–4179. doi.org/10.4103/jfmpc.jfmpc_1061_21
See, Q. Y., Tan, J. B., & Kumar, D. S. (2021). Acute low back pain: diagnosis and management. Singapore Medical Journal, 62(6), 271–275. doi.org/10.11622/smedj.2021086
Could incorporating standing lumbar flexion exercise into a daily routine help decrease pain and improve overall spinal mobility for individuals with low back pain?
Standing Lower Back Flexion Exercise
A chiropractic physical therapy team visit can help determine which exercises are best for an individual’s injury or condition and teach them what to stop doing if they have low back pain. Exercise and proper posture can decrease discomfort and improve mobility for individuals with low back pain. (Suh, J. H. et al., 2019) Sometimes, exercises that bend backward are recommended, while other times, flexion or forward bending movements are the best way to manage lower back pain. Many find the standing Williams lumbar flexion exercises maneuver helpful for low back pain. (Amila A, Syapitri H, Sembiring E. 2021)
Benefits
Individuals with certain diagnoses may benefit from spinal flexion. These diagnoses include:
Be sure to speak with a healthcare provider to understand the diagnosis and low back symptoms, and work with a physical therapist to be sure that forward flexion of the spine is the correct exercise for your back.
When To Avoid Lumbar Flexion
Some should avoid excessive forward bending, which could cause further damage or injury to the spine. Reasons to avoid flexion include:
Neurological signs such as difficulty urinating or controlling bowel movements (Howell E. R. 2012)
Before starting this or any other exercise program for your spine, check with a healthcare provider or physical therapist.
How to Perform
Gradually progressing with other gentle lumbar flexion exercises before full-standing lumbar flexion is recommended. These include performing a week or two of lumbar flexion lying down, followed by a couple weeks of lumbar flexion seated. Once these exercises are easy to perform and pain-free, progress with lumbar flexion standing postures.To perform, follow these steps:
Stand with your feet shoulder-width apart.
Slowly bend forward by sliding your hands down the front of your thighs.
Reach down as far as possible and let your lower back bend forward.
Grab your ankles and gently pull into more forward flexion to increase the backstretch.
Hold the end position for a second or two, then slowly return to the starting position.
As you exercise, be sure to monitor changes in symptoms. Pain worsening in the back or traveling down your leg indicates that you should stop the exercise (Spine-health, 2017). If the pain decreases in your leg or centralizes to your back, continue the exercise. Standing lumbar flexion can be repeated for 10 repetitions a couple of times daily. It can help decrease low back or leg pain symptoms and stretch tight hamstrings and back muscles. (Montefiore Pediatric Orthopedic and Scoliosis Center, 2003)
Injury Medical Chiropractic and Functional Medicine Clinic
Exercise can also prevent future lower back problems. Standing back flexion, postural correction, regular physical activity, and exercise are tools for keeping the spine healthy. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
What Causes Disc Herniation?
References
Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine, 98(26), e16173. doi.org/10.1097/MD.0000000000016173
Amila A, Syapitri H, Sembiring E. (2021). The effect of William Flexion Exercise on reducing pain intensity for elderly with low back pain. Int J Nurs Health Serv., 4(1), 28-36. doi.org/https://doi.org/10.35654/ijnhs.v4i1.374
Lurie, J., & Tomkins-Lane, C. (2016). Management of lumbar spinal stenosis. BMJ (Clinical research ed.), 352, h6234. doi.org/10.1136/bmj.h6234
Sfeir, J. G., Drake, M. T., Sonawane, V. J., & Sinaki, M. (2018). Vertebral compression fractures associated with yoga: a case series. European journal of physical and rehabilitation medicine, 54(6), 947–951. doi.org/10.23736/S1973-9087.18.05034-7
Howell E. R. (2012). Conservative management of a 31 year old male with left sided low back and leg pain: a case report. The Journal of the Canadian Chiropractic Association, 56(3), 225–232.
Sleeping with lower back pain and sciatica can be difficult and frustrating. What are ways to get more comfortable sleep?
Sleeping With Lower Back Pain and Sciatica
Various factors can affect sleeping with lower back pain and sciatica, including age, injury and medical history, the mattress (e.g., soft vs. firm mattress), and sleep positions. Unfortunately, there’s no one-cure-all solution for this problem, and depending on the underlying cause/s, they can worsen the pain and cause sleep problems. For example, if a herniated disc places added pressure on the nerves in the lower back, twisting the spine can worsen the lower back pain, and sleeping in a fetal position can exacerbate the nerve pain. (UCF Health, N.D.)
Lower-Back Pain
Low-back pain can be activity-related, intermittent, or constant. (American Association of Neurological Surgeons, 2024) For some, it only occurs occasionally, such as when performing specific movements. For others, it can be excruciating, chronic, and disabling. Low-back pain is unique for everybody and can differ depending on the cause. Some low-back pain symptom descriptions include (Förster M. et al., 2013)
Aching pain deep in the back
Shooting pain flare-ups
Pain caused by slight pressure
Burning
Tingling
Sciatica Not Present
For some, low-back pain may be confined to a specific area known as axial back pain. (Förster M. et al., 2013) The pain may be felt in a band along the lower back and does not radiate down the legs or anywhere else.
Sensory changes radiating down the leg – numbness, burning, and or tingling
Sleep Tools
Consider changing the mattress to improve sleeping with lower back pain and sciatica. For the best spinal support, choose a medium to firm mattress. Pillows, wedges, and other tools can also help improve sleep. (UCF Health, N.D.) It is recommended that individuals who sleep on their backs place a small pillow under their knees to reduce pressure on their lower backs. For those who sleep on their side, placing a pillow between the knees can keep the spine in a neutral/straight position. To relieve lower back pain, consider sleeping in a reclined, angled position with the head and shoulders higher than the hips. This can be accomplished with an adjustable bed or a wedge to prop the body in a regular bed.
Back Sleeping
Easing back pain while sleeping involves maintaining the body in a neutral or straight position. Extending the muscles, tendons, and ligaments too far in any one direction while sleeping with lower back pain and sciatica can cause stiffness, muscle spasms, and pain. Sleeping on the back puts the spine in neutral alignment with the least stress on the neck and back. It evenly distributes body weight to avoid exerting pressure on the joints and prevent backaches. In addition, a supine position allows outstretched ligaments to shrink and recover to their normal positions. (Keck Medicine of USC, 2019)
Chiropractic Assessment
Chiropractic care aims to help individuals improve movement with less pain due to condition, after injury, or surgery. A chiropractic physical therapy team may be best for individuals with acute back, neck, and musculoskeletal pain and discomfort symptoms. A chiropractor can quickly assess your condition and develop a customized treatment plan to expedite pain relief and improve mobility. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Förster, M., Mahn, F., Gockel, U., Brosz, M., Freynhagen, R., Tölle, T. R., & Baron, R. (2013). Axial low back pain: one painful area–many perceptions and mechanisms. PloS one, 8(7), e68273. doi.org/10.1371/journal.pone.0068273
Can individuals relieve back pain by incorporating core strength training to reduce pain and discomfort in their lower backs?
Introduction
Many individuals worldwide have dealt with back issues that make it difficult to complete any task that they are doing. Many often feel pain and discomfort radiating from the three sections of the back and can radiate from the neck, shoulders, and hips. When these areas of the musculoskeletal system are being affected, it can lead to a life of pain and chronic conditions that cause overlapping risk profiles. At the same time, some causes of back pain often correlate with environmental factors and weak core muscles. When a person is dealing with weak core muscles, they will experience instability and pain when they are mobile, leading to back pain. In today’s article, we look at what the core muscles are, how they are connected to back pain, and how strengthening them can reduce the effects of back pain. We discuss with certified medical providers who inform our patients how strengthening the core muscles can reduce back pain. While asking informed questions to our associated medical providers, we advise patients to incorporate various core strengthening exercises to prevent overlapping risk profiles correlated with back pain. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
What Are The Core Muscles?
Do you feel a constant ache or pain in your back after lifting or carrying objects in a hunched position? Do you experience muscle weakness in your torso that you can’t stay in a plank position for a few seconds? Or do you experience radiating pain from your lower back to your leg? The core muscles are a group of muscles wrapped around the torso like a support belt that helps with stability, balance, and protecting the lumbar from injuries. The core muscles are found in the lower body’s front, back, and sides. At the same time, the core muscles can help generate intrabdominal pressure while moving the vertebral column. (Flynn & Vickerton, 2024) In the core muscles, the transverse abdominis muscle or the seatbelt muscle. This muscle works with the inspiratory muscles through elastic loading to evoke transversus expiratory activity when breathing and functioning in motion. (De Troyer et al., 1990)
Core Muscles & Back Pain
The core muscles, especially the transverse abdominis muscles, are often overlooked as many individuals frequently deal with numerous factors that cause low back pain. Common core muscles are associated with back pain because environmental factors can neglect the transverse abdominis muscles. Fatigue in the core muscles can cause repetitive asymmetric loading on the spine, which enhances susceptibility to back pain and other injuries. (Zemkova & Zapletalova, 2021) Since back pain is a multifactorial condition that is one of the leading causes of hospital visits and socio-economic issues, many individuals start to neglect the core muscles over time, causing them to be weak. Some symptoms correlated with weak core muscles include:
When this happens, many people start looking for treatment to reduce their back pain and help strengthen their core muscles.
Discover The Benefits Of Chiropractic Care- Video
Strengthening Core Muscles
Before people reduce their back pain and return to their daily routine, they would have to be assessed by a pain specialist like a chiropractor to assess fully what environmental factors are causing the back pain. After the assessment, a chiropractor can work with a physical therapist to reduce back pain and strengthen the core muscles to prevent back pain from returning. When it comes to core strengthening exercises, they focus on either the deep or superficial muscles of the torso, which might produce different effects on lumbar motion. (Puntumetakul et al., 2021) Additionally, core stability exercises can reduce pain in the back and disability reduction and improve a person’s quality of life. (Kanwal et al., 2021) Engaging the muscles through core strengthening exercises can help achieve optimal strength with twisting and side-bending movements to reduce back pain.
Pay Attention To Engaged Core Muscles
However, individuals need to pay attention to engaging their core muscles while maintaining a neutral spine position for stability and preventing back pain. (Cigdem Karacay et al., 2022) This allows individuals to be consistent with strengthening their core and to commit to short workouts incorporated as part of not only their routine but also as part of their customized treatment plan. When it comes to reducing back pain, it is important to ensure that the core muscles are engaged to help build strength and stability, decrease back pain, and improve functionality. When people start strengthening their core muscles, they will be able to be more mindful about how to present themselves and live healthier lives.
References
Cigdem Karacay, B., Sahbaz, T., Gurtekin, B., Yildiz, S., & Ozcan, E. (2022). Effectiveness of whole-body vibration exercise and core stabilization exercise in chronic non-specific low back pain: A randomized-controlled study. Turk J Phys Med Rehabil, 68(2), 184-194. doi.org/10.5606/tftrd.2022.7060
De Troyer, A., Estenne, M., Ninane, V., Van Gansbeke, D., & Gorini, M. (1990). Transversus abdominis muscle function in humans. J Appl Physiol (1985), 68(3), 1010-1016. doi.org/10.1152/jappl.1990.68.3.1010
Kanwal, S., Yaqoob, I., Shakil-Ur-Rehman, S., Ghous, M., Ghazal, J., & Namroz, N. (2021). Effects of core muscle stability on low back pain and quality of life in post-menopausal women: A comparative study. J Pak Med Assoc, 71(1(A)), 37-40. doi.org/10.47391/JPMA.151
Puntumetakul, R., Saiklang, P., Tapanya, W., Chatprem, T., Kanpittaya, J., Arayawichanon, P., & Boucaut, R. (2021). The Effects of Core Stabilization Exercise with the Abdominal Drawing-in Maneuver Technique versus General Strengthening Exercise on Lumbar Segmental Motion in Patients with Clinical Lumbar Instability: A Randomized Controlled Trial with 12-Month Follow-Up. Int J Environ Res Public Health, 18(15). doi.org/10.3390/ijerph18157811
Wattananon, P., Sinsurin, K., & Somprasong, S. (2020). Association between lumbopelvic motion and muscle activation in patients with non-specific low back pain during forward bending task: A cross-sectional study. Hong Kong Physiother J, 40(1), 29-37. doi.org/10.1142/S1013702520500043
Zemkova, E., & Zapletalova, L. (2021). Back Problems: Pros and Cons of Core Strengthening Exercises as a Part of Athlete Training. Int J Environ Res Public Health, 18(10). doi.org/10.3390/ijerph18105400
Can individuals utilize chiropractic care to reduce sciatica pain and help restore mobility to their lower back and legs?
Introduction
Many individuals are always on the move and utilize the lower half of the body to go from one location to another. From the lower back to the feet, many individuals do repetitive movement that causes the lower back muscles to be constantly stretched. This, in turn, can lead to overlapping risk profiles that can affect the lower back and a long nerve connected to the lower back, known as the sciatic nerve. When numerous issues affect the sciatic nerve, many individuals experience pain and discomfort over time, which can develop into something chronic without treatment. Luckily, when individuals begin to think about their health and wellness, it reduces the chances of pain and discomfort from returning. Today’s article looks at the causes of sciatica and how non-surgical treatments like chiropractic care can help relieve sciatica pain and restore mobility to the lower back and legs. We discuss with certified medical providers who inform our patients how sciatica pain correlates with the lower back. While asking informed questions to our associated medical providers, we advise patients to incorporate non-surgical treatments like chiropractic care to reduce sciatica pain and help realign the body. Dr. Alex Jimenez, D.C., encompasses this information as an academic service. Disclaimer.
What Causes Sciatica?
Do you feel numbness or tingling sensations in your legs, making walking unbearable? Do you experience pain or discomfort in your lower back after lifting a heavy object? Or how long have you stretched your body after sitting down or standing excessively at work? Many of these scenarios are often correlated with low back pain. However, low back pain is always connected with sciatica and can impact the body. While the sciatic nerve plays a huge role in direct motor function to the hamstrings and lower extremities, sciatica is when environmental factors impact or compress the sciatic nerve, causing pain-like symptoms to the lower extremities. (Davis et al., 2024) Since the sciatic nerve is large and travels down to the feet, it allows mobility to the lower extremities. When many individuals experience low back pain, they will also experience sciatica.
Sciatica also means that pain will always be transmitted along the sciatic nerve root, leading to various impairments and socioeconomic consequences and affecting a person’s quality of life. (Siddiq et al., 2020) Many of the causes of sciatica pain can vary as they are all correlated with low back pain. Some of the various environmental factors that can cause sciatica include:
Physical inactivity
Excessive sitting or standing
Poor posture
Musculoskeletal conditions
Another environmental factor that leads to the development of sciatica is disc degeneration. This can cause the nerves to be irritated due to herniation and cause asymptomatic overlapping risk profiles (Zhou et al., 2021). When people are dealing with the overlapping risk profiles of sciatica, many often seek treatment to reduce the pain and restore mobility to the lower extremities.
Sciatica: Causes, Symptoms, & Tips- Video
How Chiropractic Care Reduces Sciatica
Since sciatica is commonly experienced as a frequent symptom cause of low back and leg pain, the symptoms can range from a mild tingling sensation to a burning sensation, and treatment is needed. Many individuals will seek out non-surgical treatments to reduce the pain caused by sciatica. Non-surgical treatments are non-invasive, affordable, and customizable to the individual. One of the non-surgical treatments is chiropractic care, which can help many individuals dealing with sciatica. A chiropractor can diagnose a person’s sciatica and assess the root cause of the symptoms to provide the most appropriate form of treatment. The main goal for chiropractic care is to restore the natural mobility of the spine and provide progressive relief from pain and stiffness in the lower extremities while improving a person’s daily living. (Kruse et al., 2019)
Chiropractic Care Restores Lower Back & Leg Mobility
Chiropractors utilize manual and mechanical spinal manipulation to increase lumbar spinal mobility and flexibility and improve the legs biomechanically. (Siciliano et al., 2024) Chiropractic treatments can also use various methods like neural mobilization intervention to decrease the pain and restore nerve function in the lower extremities and lower back. (Peacock et al., 2023) This allows individuals to have a reduced disability from sciatica associated with low back pain, and it is possible to prevent sciatica from occurring in the future. As many people begin to become more mindful of what is causing their sciatica, they can find effective ways to improve their spine’s well-being and prevent sciatica symptoms from affecting the lower extremities.
Kruse, R. A., White, B. A., & Gudavalli, S. (2019). Management of Lumbar Radiculopathy Associated With an Extruded L4-L5 Spondylolytic Spondylolisthesis Using Flexion-Distraction Manipulation: A Case Study. J Chiropr Med, 18(4), 311-316. doi.org/10.1016/j.jcm.2019.02.001
Peacock, M., Douglas, S., & Nair, P. (2023). Neural mobilization in low back and radicular pain: a systematic review. J Man Manip Ther, 31(1), 4-12. doi.org/10.1080/10669817.2022.2065599
Siciliano, T. B., Gudavalli, M. R., & Kruse, R. (2024). Spinal manipulation and mobilization forces delivered treating sciatica: a case report. Front Integr Neurosci, 18, 1356564. doi.org/10.3389/fnint.2024.1356564
Siddiq, M. A. B., Clegg, D., Hasan, S. A., & Rasker, J. J. (2020). Extra-spinal sciatica and sciatica mimics: a scoping review. Korean J Pain, 33(4), 305-317. doi.org/10.3344/kjp.2020.33.4.305
Zhou, J., Mi, J., Peng, Y., Han, H., & Liu, Z. (2021). Causal Associations of Obesity With the Intervertebral Degeneration, Low Back Pain, and Sciatica: A Two-Sample Mendelian Randomization Study. Front Endocrinol (Lausanne), 12, 740200. doi.org/10.3389/fendo.2021.740200
Can individuals with body pain incorporate Pilates to reduce general aches and pains while strengthening muscles in the body?
Introduction
Environmental factors like poor posture, improper steps, mechanical overload, physical inactivity, and poor dieting can affect a person’s health and wellness, leading to body pains in the neck, shoulders, and back. When this happens, the surrounding muscles become weak and overstretched over time, causing pain and discomfort in different body areas. However, many individuals thinking about their health and wellness can seek various treatment options to reduce the pain and discomfort in their bodies and help improve their muscle strength. Today’s article looks at how body pain can affect posture, what Pilates is, how this exercise regime can be incorporated for body pain, and its benefits. We talk with certified associated medical providers who inform our patients about how incorporating Pilates can reduce body pain. While asking associated medical providers intricate questions, we advise patients to incorporate Pilates as part of their routine and how it can improve their muscle strength. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.
How Body Pain Can Affect Posture
Do you experience stiffness or general aches and pains in different muscle areas? Do you often feel constantly tired throughout the entire day? Or do you notice your posture worsening after looking at a computer or phone screen? Many of these environmental factors can lead to pain and discomfort in the body, which then can cause issues that many individuals will tend to ignore until it becomes too much. For instance, environmental factors like obesity are commonly associated with musculoskeletal problems and incorrect body posture, which can be represented as a causal factor for impairment to the body. (Calcaterra et al., 2022) This is because many individuals don’t realize that improper posture can be associated with body pain and, if not corrected, can lead to overlapping risk factors in the musculoskeletal system. Hence, many individuals start seeking treatments to improve postural alignment, but it can also be used to prevent and treat musculoskeletal pain. (Matsutani et al., 2023)
The Non-Surgical Approach To Wellness- Video
What Is Pilates?
While many people seek treatment for their body pain and improve muscle strength, many have started exercising to reduce the stress and discomfort caused by body pains associated with the musculoskeletal system. Since everyone knows that exercising is excellent for health and wellness, it can also help make the body healthier. Many individuals looking for an exercise routine have various options, including Pilates.
Developed in the early 20th century, Joseph Pilates created a system of exercises primarily focused on controlled muscle movement, stretching, and breathing known as Pilates. It has become popular later in the years not only as a physical fitness routine but also as a rehabilitation program. (Byrnes et al., 2018) Pilates uses a combination of repetitive exercises to create muscular exertion and is designed to increase muscle strength and endurance, enhance flexibility, and improve posture and balance. (Kloubec, 2011)
How Is It Incorporated For Body Pain?
While many people are dealing with body pain, some may wonder how Pilates is incorporated into a health and wellness treatment plan. Well, when environmental factors like poor posture and body pain associated with the musculoskeletal system start to cause pain and discomfort to the body. At the same time, that pain and discomfort, if not treated, will also affect the spine’s alignment, causing more musculoskeletal problems. (Shadi et al., 2024) Additionally, Pilates can be combined with non-surgical treatments like chiropractic care to help improve musculoskeletal pain and restore a person’s strength, flexibility, and mobility. This, in turn, promotes mindfulness and a faster recovery. Many individuals will begin to notice that combining a therapeutic exercise method like Pilates and non-surgical treatments can allow the individual to be pain-free and experience additional benefits. This will enable people to understand the impact of stretching exercises caused by Pilates on the components of musculoskeletal fitness aimed at rehabilitation or physical conditioning. (Dos Reis et al., 2024)
The Benefits Of Pilates
Many people will notice how Pilates can help their bodies through these benefits. This includes:
Adapting Pilates to your fitness level and needs: Anyone can start Pilates at any fitness level and go at their own pace.
Core strength increases: Pilates can help strengthen the core muscles, which correlates to improved posture and a strong body.
Strengthening muscles: Pilates can help strengthen and elongate muscles to help individuals look toned.
Natural energy booster: Like many exercise routines, Pilates can give people an energy boost through focus breathing. This increases circulation, stimulating the muscles and spine.
Utilizing Pilates for rehabilitation combined with non-surgical treatment can allow individuals to be more mindful of their bodies and to make tiny changes in their routines. This allows the chances of pain and discomfort from returning, allowing individuals to have a healthier lifestyle.
References
Byrnes, K., Wu, P. J., & Whillier, S. (2018). Is Pilates an effective rehabilitation tool? A systematic review. J Bodyw Mov Ther, 22(1), 192-202. doi.org/10.1016/j.jbmt.2017.04.008
Calcaterra, V., Marin, L., Vandoni, M., Rossi, V., Pirazzi, A., Grazi, R., Patane, P., Silvestro, G. S., Carnevale Pellino, V., Albanese, I., Fabiano, V., Febbi, M., Silvestri, D., & Zuccotti, G. (2022). Childhood Obesity and Incorrect Body Posture: Impact on Physical Activity and the Therapeutic Role of Exercise. Int J Environ Res Public Health, 19(24). doi.org/10.3390/ijerph192416728
Dos Reis, A. L., de Oliveira, L. C., & de Oliveira, R. G. (2024). Effects of stretching in a pilates program on musculoskeletal fitness: a randomized clinical trial. BMC Sports Sci Med Rehabil, 16(1), 11. doi.org/10.1186/s13102-024-00808-6
Matsutani, L. A., Sousa do Espirito Santo, A., Ciscato, M., Yuan, S. L. K., & Marques, A. P. (2023). Global posture reeducation compared with segmental muscle stretching exercises in the treatment of fibromyalgia: a randomized controlled trial. Trials, 24(1), 384. doi.org/10.1186/s13063-023-07422-w
Shadi, N., Khalaghi, K., & Seyedahmadi, M. (2024). Comparing the effects of Pilates, corrective exercises, and Alexander’s technique on upper cross syndrome among adolescent girls student (ages 13-16): a six-week study. BMC Sports Sci Med Rehabil, 16(1), 143. doi.org/10.1186/s13102-024-00933-2
For individuals dealing with newly formed or chronic lower back pain, can making daily walks a part of a weekly routine help relieve pain and discomfort symptoms and prevent strains and injuries?
Walking For Low Back Pain Relief
Walking is recommended to treat and prevent chronic or recurrent lower back pain. A study found that a personalized and progressive weekly walking program that builds up to 130 minutes of moderate intensity can significantly relieve severe lower back pain and prevent future flare-ups. (Pocovi N. C. et al., 2024) Walking is a cost-effective and easily accessible way to relieve lower back pain and prevent recurring or future injuries. It strengthens the back muscles, improves posture, and stabilizes the spine. (Suh JH, et al., 2019) Other benefits include improved overall physical health, posture, and circulation.
How Walking Helps
Walking for low back pain relief and general movement is better than not engaging in physical activities for individuals with recurrent lower back pain. Being sedentary can worsen back pain symptoms. (National Library of Medicine. 2019) Walking is second nature and is easy to incorporate into a weekly routine to help relieve back pain and improve overall health (Macquarie University, 2024)
Increases Spinal Flexibility
Walking and gentle movements increase the lower back’s functional range of motion, improve spinal flexibility, and reduce stiffness. (Smith J. A. et al., 2022)
Stabilizes Lumbar/Low Back Muscles
Walking builds muscle endurance and strength in the paraspinal muscles, increasing lumbar spinal stabilization. (Suh JH, et al., 2019)
Strengthens Core Muscles
Walking increases the body load and strengthens core muscles like the transversus abdominis, which lowers the risk of chronic lower back pain. (Lee J. S. and Kang S. J. 2016)
Improves Posture
Movement of the legs during walking enhances bodily awareness and helps correct posture.(Henry M. and Baudry S. 2019)
Increases Blood Circulation
Walking increases blood circulation to the muscles, supplying essential nutrients to spinal discs. It also reduces the frequency and severity of lower back muscle spasms. (Sitthipornvorakul E. et al., 2018)
Lubricates Spinal joints
Low-impact walking improves synovial fluid production and circulation, lubricating the lumbar spine’s facet joints and other joints that tend to get achy, such as the knees. (Zhang S. L. et al., 2013)
Relieves Inflammation
Walking helps reduce the presence of pro-inflammatory cytokines, like (IL-8 and TNF-alpha) associated with chronic lower back pain. (Slouma M. et al., 2023)
Promotes Weight Loss
Walking and a healthy diet can help individuals lose excess fat, which puts added strain on the lower back and correlates with lumbar intervertebral disc degeneration. (Wang M. et al., 2024)
Stress Relief
Regular walking can reduce mental stress associated with chronic lower back pain. (Choi S. et al., 2021)
Releases Endorphins
Moderate to vigorous physical activity, like walking at about 3 miles per hour for a half-hour daily, stimulates the release of endorphins, the body’s natural pain relievers. (Bruehl S. et al., 2020)
Walking Correctly
To get all the benefits of walking for low back pain relief, it is recommended to practice the following (Macquarie University, 2024)
Start slowly.
Gradually build intensity.
Stay consistent with the walking program.
Track progress to maintain motivation.
Healthcare Provider Consultation
Walking is a low-risk, low-impact activity well-tolerated by most individuals with nonspecific low back pain. (Pocovi N. C. et al., 2022) Because it doesn’t involve twisting or vigorous movements, it is considered a safe exercise for individuals with back pain symptoms (Gordon R. and Bloxham S. 2016). However, individuals experiencing severe lower back pain due to a traumatic injury or medical condition should consult a healthcare provider before starting a regular walking program.
Limit High Impact Activities
High-impact activities like running on hard surfaces or playing sports can exacerbate chronic lower back pain. If there is chronic lower back pain, it is recommended to limit activities that involve: (Al-Otaibi S. T. 2015)
Heavy lifting
Repetitive bending
Twisting motions
Injury Medical Chiropractic and Functional Medicine Clinic
Walking for low back pain relief. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Movement as Medicine
References
Pocovi, N. C., Lin, C. C., French, S. D., Graham, P. L., van Dongen, J. M., Latimer, J., Merom, D., Tiedemann, A., Maher, C. G., Clavisi, O., Tong, S. Y. K., & Hancock, M. J. (2024). Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (WalkBack): a randomised controlled trial. Lancet (London, England), 404(10448), 134–144. doi.org/10.1016/S0140-6736(24)00755-4
Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine, 98(26), e16173. doi.org/10.1097/MD.0000000000016173
National Library of Medicine., & InformedHealth.org [Internet]. Cologne, G. I. f. Q. a. E. i. H. C. I. (2022). Low back pain: Learn More – Why movement is so important for back pain. www.ncbi.nlm.nih.gov/books/NBK284944/
Smith, J. A., Stabbert, H., Bagwell, J. J., Teng, H. L., Wade, V., & Lee, S. P. (2022). Do people with low back pain walk differently? A systematic review and meta-analysis. Journal of sport and health science, 11(4), 450–465. doi.org/10.1016/j.jshs.2022.02.001
Suh, J. H., Kim, H., Jung, G. P., Ko, J. Y., & Ryu, J. S. (2019). The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial. Medicine, 98(26), e16173. doi.org/10.1097/MD.0000000000016173
Lee, J. S., & Kang, S. J. (2016). The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients. Journal of exercise rehabilitation, 12(5), 463–470. doi.org/10.12965/jer.1632650.325
Henry, M., & Baudry, S. (2019). Age-related changes in leg proprioception: implications for postural control. Journal of neurophysiology, 122(2), 525–538. doi.org/10.1152/jn.00067.2019
Sitthipornvorakul, E., Klinsophon, T., Sihawong, R., & Janwantanakul, P. (2018). The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials. Musculoskeletal science & practice, 34, 38–46. doi.org/10.1016/j.msksp.2017.12.003
Zhang, S. L., Liu, H. Q., Xu, X. Z., Zhi, J., Geng, J. J., & Chen, J. (2013). Effects of exercise therapy on knee joint function and synovial fluid cytokine levels in patients with knee osteoarthritis. Molecular medicine reports, 7(1), 183–186. doi.org/10.3892/mmr.2012.1168
Slouma, M., Kharrat, L., Tezegdenti, A., Metoui, L., Ghazouani, E., Dhahri, R., Gharsallah, I., & Louzir, B. (2023). Pro-inflammatory cytokines in patients with low back pain: A comparative study. Reumatologia clinica, 19(5), 244–248. doi.org/10.1016/j.reumae.2022.07.002
Wang, M., Yuan, H., Lei, F., Zhang, S., Jiang, L., Yan, J., & Feng, D. (2024). Abdominal Fat is a Reliable Indicator of Lumbar Intervertebral Disc Degeneration than Body Mass Index. World neurosurgery, 182, e171–e177. doi.org/10.1016/j.wneu.2023.11.066
Choi, S., Nah, S., Jang, H. D., Moon, J. E., & Han, S. (2021). Association between chronic low back pain and degree of stress: a nationwide cross-sectional study. Scientific reports, 11(1), 14549. doi.org/10.1038/s41598-021-94001-1
Bruehl, S., Burns, J. W., Koltyn, K., Gupta, R., Buvanendran, A., Edwards, D., Chont, M., Wu, Y. H., Qu’d, D., & Stone, A. (2020). Are endogenous opioid mechanisms involved in the effects of aerobic exercise training on chronic low back pain? A randomized controlled trial. Pain, 161(12), 2887–2897. doi.org/10.1097/j.pain.0000000000001969
Pocovi, N. C., de Campos, T. F., Christine Lin, C. W., Merom, D., Tiedemann, A., & Hancock, M. J. (2022). Walking, Cycling, and Swimming for Nonspecific Low Back Pain: A Systematic Review With Meta-analysis. The Journal of orthopaedic and sports physical therapy, 52(2), 85–99. doi.org/10.2519/jospt.2022.10612
Gordon, R., & Bloxham, S. (2016). A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel, Switzerland), 4(2), 22. doi.org/10.3390/healthcare4020022
Al-Otaibi S. T. (2015). Prevention of occupational Back Pain. Journal of family & community medicine, 22(2), 73–77. doi.org/10.4103/2230-8229.155370
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