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7 Unconventional Ways That Exercise Reduces Back Pain

We hopefully view exercise as a great way to manage back pain for obvious reasons. We get our back moving and stronger, which helps manage and prevent pain.


But exercise also helps with back pain in ways we don't realize.


  1. Exercise improves immune function


Most muscle and joint problems heal on their own, but only if the system can do so. Physical activity boosts the body's defence system, such as increasing surveillance of pathogenic cells and reducing systemic inflammation.


  1. Exercise reduces fear


Gradually exposing yourself to exercises reduces fear of movement. When we have less fear, our mindset around movement and exercise changes, leading to more movement and less pain, not to mention the confidence it builds in our body to handle a given demand.


  1. Exercise changes our beliefs


Our beliefs about our backs and what they can handle greatly affect our outcomes, especially with chronic back pain. If you believe your back is fragile, you'll be less likely to move and more likely not to use it and therefore lose it. This leads to a negative feedback loop of less movement, less capability, and worse beliefs about our backs.


  1. Exercise increases blood flow


Simply increasing blood flow to a painful tissue can decrease sensitivity to pain. This is why I always stress to clients to keep moving even when in pain.


  1. Exercise improves your general health


Having an overall healthier profile makes you less likely to be in pain. If you have co-morbidities like obesity and diabetes, it can make your back pain worse. This has nothing to do with physical, structural changes, but everything to do with how pain receptors work in your body. For example, patients suffering from diabetes and depression report having significantly worse back pain even when there are no pathological findings on imaging and scans.


  1. Exercise is social


Social isolation can worsen your symptoms of back pain, and social bonds and exercise both reduce the negative effects of pain.


  1. Exercise changes your genes


Genes load the gun, but behaviours pull the trigger. A study showed that a single session of aerobic exercise dramatically changed gene expression in over 350 genes. We can be dealt a worse hand than others when it comes to our genetics, but our behaviours ultimately shape our outcomes.


To your good health,

Coach Stephen

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P.S.

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