Self LBP

Management

Protocol

 

Managing lower back pain effectively requires more than just temporary symptom relief through massage or joint adjustments. While these treatments can provide immediate comfort by reducing muscle tension and improving mobility, they do not address the underlying issue—your body’s ability to stabilize and support your spine. Without proper muscular control and strength, pain and discomfort are likely to return within days.

For long-term success, it is crucial to incorporate specific exercises that enhance spinal stability, improve movement patterns, and build resilience against future strain. This protocol will guide you through the essential exercises to help you take control of your back health and prevent recurring pain.

Low Back Pain 2

< Evidence-Based Practice >

  • Recent guidelines for managing low back pain emphasize a patient-centered approach focusing on non-pharmacological interventions.
  • For acute low back pain, recommendations include education, reassurance, and encouragement to stay active (Wong et al., 2017; Qaseem et al., 2017).
  • First-line treatments may include superficial heat, massage, acupuncture, or spinal manipulation (Qaseem et al., 2017).
  • For chronic low back pain, exercise therapy is strongly recommended, with no specific type showing superiority (Malfliet et al., 2019; Oliveira et al., 2018).
  • Other effective interventions include multidisciplinary rehabilitation, acupuncture, and cognitive behavioral therapy (Qaseem et al., 2017).
  • As for the exercises, a network meta-analysis found that Pilates, mind-body, and core-based exercises were most effective for reducing pain, while Pilates, strength, and core-based exercises were best for reducing disability (Fernández-Rodríguez et al., 2022).
  • Tai chi, yoga, and sling exercises also showed significant improvements in pain and function (Li et al., 2023)
  • Studies indicate that segmental flexion exercises can improve spinal flexibility and reduce pain in patients with chronic LBP. (Mitsuda & Nakajima, 2023)
Bird Dog

< Exercises & Trainings >

  • Deadbug with Posterior Pelvic Tilt
  • Cat Cow
  • Bird Dog
  • Spiderman Plank
  • Side Plank with Clamshell
  • Segmental Crunch
  • Kettlebell Squat
  • Kettlebell Deadlift
  • Kneeling Around the World
  • Suitcase Carry

< Reference >

  • Wong JJ, Côté P, Sutton DA, et al. Clinical practice guidelines for the noninvasive management of low back pain: A systematic review by the Ontario Protocol for Traffic Injury Management (OPTIMa) Collaboration. European Journal of Pain. 2017;21(2):201-216. doi:1002/ejp.931
  • Qaseem A, Wilt TJ, McLean RM, Forciea MA, for the Clinical Guidelines Committee of the American College of Physicians*. Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2017;166(7):514-530. doi:7326/M16-2367
  • Malfliet A, Ickmans K, Huysmans E, et al. Best Evidence Rehabilitation for Chronic Pain Part 3: Low Back Pain. JCM. 2019;8(7):1063. doi:3390/jcm8071063
  • Oliveira CB, Maher CG, Pinto RZ, et al. Clinical practice guidelines for the management of non-specific low back pain in primary care: an updated overview. Eur Spine J. 2018;27(11):2791-2803. doi:1007/s00586-018-5673-2
  • Fernández-Rodríguez R, Álvarez-Bueno C, Cavero-Redondo I, et al. Best Exercise Options for Reducing Pain and Disability in Adults With Chronic Low Back Pain: Pilates, Strength, Core-Based, and Mind-Body. A Network Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy. 2022;52(8):505-521. doi:2519/jospt.2022.10671
  • Li Y, Yan L, Hou L, et al. Exercise intervention for patients with chronic low back pain: a systematic review and network meta-analysis. Front Public Health. 2023;11:1155225. doi:3389/fpubh.2023.1155225
  • Mitsuda M, Nakajima M. Effects of spinal segmental flexion and extension exercises on spinal flexibility. Journal of Bodywork and Movement Therapies. 2023;35:256-260. doi:1016/j.jbmt.2023.04.066