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Words: Peta BeeProducer: Louise Starkey
How to fix your back: What spinal health scientists recommend
Australians experiencing chronic low back pain — defined as lasting more than 12 weeks — could be one step closer to knowing how to successfully treat it, thanks to a study from the University of Sydney.
Those living with the condition not only experience physical pain but often also suffer psychological distress in the form of anxiety, depression or fear of pain from movement.
Researchers analysed up to 100 trials, comparing treatments including "talking therapies" such as cognitive behavioural therapies (CBT), mindfulness, counselling and pain education programs as well as physiotherapy and general GP care.
With so much conflicting evidence and advice, where do you start to fix your back?
Here are the top recommendations from spinal health scientists.
A weak core is a known risk factor for back pain and strengthening the muscles that comprise it. Those with a weak deep core are at higher risk of low back pain due to more superficial muscles being forced to work harder to support the body during exercise.
Don't ignore your core
Rewiring your brain to think differently about pain and disability can be hugely beneficial. This can be done by doing "CBT and mindfulness, or exposing yourself to movements such as twisting, lifting and bending that you might perceive to be harmful."
Rewire your brain
A newly published scientific paper suggests osteopathy, which involves manipulation of the body's tissues and bones, "could be effective in the management of musculoskeletal disorders" including back pain.
See an osteopath
Digging in the garden can strengthen back and core muscles and lower the risk of developing back pain in the long term. However, you must do this high-effort work regularly for benefits.
Dig in the garden
Like other aerobic activity, walking stimulates the brain into releasing serotonin and endorphins, neurotransmitter chemicals that make you feel better even when you have finished.
Walk daily
Few gadgets have been shown to make a significant difference in the long term. While massage guns, foam rollers, muscle taping and heating pads can provide some transient relief, they won't prevent pain from reoccurring.
Gadgets
For some people a daily yoga and meditation combo is more effective at easing back pain than taking over-the-counter painkillers.
Try yoga and meditation
Swipe up for more information on how to fix your back.
																															

Original URL: https://www.theaustralian.com.au/web-stories/free/the-australian/7-ways-to-deal-with-chronic-back-pain