Empowering Your Back Health: Understanding Pain and Beliefs
Written on
Chapter 1: The Influence of Beliefs on Back Pain
When you encounter the term "back pain," how do you respond? What do you perceive this pain to be? What may have caused it? How does it affect your life? How can you manage it? How long might it persist?
These questions often draw on our past experiences, articles we've read, or videos we've viewed. Understanding lower back pain necessitates recognizing how our beliefs can shape our experiences and recovery processes.
Research highlights that certain beliefs can significantly affect our responses to back pain. Individuals who hold negative beliefs regarding their backs are more susceptible to experiencing heightened pain or disability in the long term.
For example, if we believe that back pain results from damage or weakness in the spine, we may become overly cautious and avoid activities we once enjoyed. This mindset can hinder our access to appropriate care that aligns with contemporary treatment guidelines.
In the video "EBP Podcast #10: How beliefs influence pain with Dr. Sam Bunzli, PhD," the discussion delves into how our beliefs shape our perception of pain and recovery. Understanding this can empower individuals to reframe their thoughts around back pain.
Section 1.1: Rethinking Common Advice
A prevalent piece of advice is to avoid rounding or flexing the spine while lifting. But is this guidance genuinely beneficial, or could it be detrimental?
Contrary to established notions, research shows that lifting with a rounded lower back does not elevate the risk of pain or injury, challenging traditional wisdom. You can review the studies for yourself to see the evidence.
A 2021 study published in the journal Pain examined whether fear-avoidance beliefs—fear of specific movements due to anticipated pain—impact spinal motion during lifting tasks.
The study involved 57 pain-free participants who engaged in various daily activities without specific instructions to ensure natural movements. Researchers measured their body positions and compared them with self-reported pain-related fears. The findings revealed a concerning trend: the more individuals flexed their backs, the more they anticipated and feared pain.
Despite the long-held belief that we should lift with our legs instead of our backs, evidence does not support this claim. It suggests that our spines are robust and capable of handling stress. The directive to avoid flexed postures may have more adverse effects than positive ones.
Subsection 1.1.1: The Safety of Rounding Your Back
Yes, research affirms that it is safe to lift with a rounded back. As a certified orthopedic physical therapy specialist, I can attest to the spine's ability to bend and endure considerable stress. The Jefferson curl, an exercise focusing on maximal rounding, exemplifies this.
A recent 2024 study concluded that no credible biological explanations exist linking load to non-specific low back pain (NSLBP) or chronic low back pain (CLBP). In fact, the majority of studies suggest that load does not cause low back pain.
This doesn't imply that the back is indestructible. Low back pain remains a leading cause of disability. However, the primary concerns are not poor lifting techniques or insufficient core stability; rather, they relate to overall bodily health and readiness for physical demands.
If we judge safety solely by injury occurrence, then running might appear to be the riskiest exercise. Yet, it offers substantial cardiovascular benefits. The real issue often lies in excessive load and insufficient recovery.
Returning to the topic of rounding your back, the Jefferson curl serves as an excellent exercise for fortifying the low back. It involves maximal rounding, and while you shouldn't attempt to max out without proper training, with gradual buildup, you can lift substantial weights safely.
For low-intensity activities like grocery shopping, you need not be overly concerned about your form. Training with a rounded back occasionally can enhance resilience, reducing the likelihood of injury during more demanding tasks.
If you continuously avoid rounding, your body may struggle with unexpected tasks that require it. This is akin to an individual who never engages in explosive movements and then pulls a hamstring during a sudden sprint.
Chapter 2: Evolving Perspectives on Back Pain
In the video "Chronic Pain & Beliefs/Thoughts/Emotions," the connections between our beliefs, emotions, and chronic pain are explored. Recognizing these links can aid in developing more effective pain management strategies.
As we reshape our understanding of back pain, it’s crucial to acknowledge that our spines are not fragile or unstable. Instead, they are remarkably resilient, comprised of various muscles and ligaments that provide strength and support.
The misconception that spinal discs resemble jelly donuts is misleading. These discs are more akin to truck tires with a gum-like center, acting as joints that maintain spinal stability and mobility. The spine was designed for bending and twisting, not to remain in a "neutral" position.
You can lift heavy items with a rounded back without causing harm. Regular exercise bolsters the resilience of your spine’s muscles, ligaments, and bones, enhancing overall health.
Back pain is common and can arise from the typical stresses of life. There’s no need to fear back pain; instead, gradually increase your activity levels, similar to how you would with any injury. Consult a physical therapist if needed, as staying active is key.