What To Do When Pain Tries to Take Over

-


Introduction

As we discussed in our previous post, pain–especially in your back–is often a signal from your body to correct your posture or movement. Today’s post dives deeper with practical tips and exercises to support a healthy back. If you're dealing with low back pain (LBP), whether mild or severe, focus on retraining these three key habits.


Materials Needed

  • A flat surface


What to Do About LBP

  1. Move Often

This isn't up for debate: the human body is made to move. When movement is lacking, problems follow. So, make it a habit to stay active with gentle, regular motion. Being busy or chasing success isn’t an excuse to stay sedentary. Aim to move or stretch every 30 minutes to help prevent stiffness and pain.


  1. Activate Your Core

Managing LBP is personal–what works for one person might not work for another. The exercises below are generally safe and effective, but stop if they cause pain and consult a physiotherapist (You can contact us at The Physio Diary via: +2348126973878).


Dead Bugs

Purpose: Trains spinal stability

  • Lie on your back with arms raised toward the ceiling, knees bent at 90°.

  • Gently press your lower back into the floor–avoid arching.

  • Slowly lower your right arm and left leg without letting them touch the floor.

  • Keep your core tight and back flat.

  • Return to the starting position and switch sides.

  • Repeat 10 times per side.


Bird Dogs

Purpose: Strengthens core, glutes, shoulders, and teaches controlled movement

  • Start on all fours: hands under shoulders, knees under hips.

  • Keep your back flat and neck neutral (look at the floor).

  • Extend your right arm forward and left leg back. Hold 5–10 seconds.

  • Avoid twisting your hips or core.

  • Switch sides and repeat for 10 reps per side.


  1. Lift Smart

When lifting objects, use your knees—not your waist. This helps protect your spine and prevents unnecessary strain or injury.


Final Thoughts

Pain doesn't have to control your day. With consistent movement, core activation, and smart habits, you can take charge of your back health. Stay tuned for more tips, and always listen to your body.


More Tips You'll Love:

📌 [Fix Your Posture]

📌 [Hot Vs. Cold Water Therapy: An Ultimate Showdown]

📌 [L.I.S.T.E.N. to your body]

Comments

Post a Comment

Popular posts from this blog

Hot vs. Cold Therapy: The Ultimate Showdown!

-
Image
Truth be told, there has been an ongoing debate for centuries—which is better for pain and injury recovery: cold therapy or hot therapy? And today, it’s time to demystify it once and for all! Although we began last week with " The Arthritis and Its Physiotherapist "—and yes, we’ll continue exploring that topic—understanding this battle and knowing who the real winner is will help you manage your body better. So, sit back, relax, and let’s finally uncover the truth! Let’s Get Creative for a Moment… Take a nostalgic walk back to childhood. Who remembers those moments when, as kids, we fell, hit our heads, or bumped our knees—only to end up with a swollen lump on our foreheads? (Take a smile if you were one of the ‘forehead bumpers’!) What happened next? Your mother or guardian rushed in, cradled you in their lap, and out came that small, red-labeled hot balm bottle—whether it was Robb, Aboliki, or another strong-smelling ointment. Or she could even dab that place with something...
Read more

An Unwanted Guest After Exercises

-
Image
Exercise is supposed to be the ultimate stress reliever, right? The thing that makes you feel invincible, like you can take on the world. For fitness enthusiasts, it’s pure joy—a dose of happy hormones and the thrill of progress. But for the rest of us mere mortals? Exercise can sometimes leave us feeling like we’ve been hit by a truck. Why? Because you wake up the next day and—surprise!—you’re sore all over. Your arms feel like noodles, your legs are protesting every movement, and even lifting your morning coffee feels like a workout. Sound familiar? Welcome to the not-so-glamorous world of Delayed Onset Muscle Soreness (DOMS). Delayed Onset Muscle Soreness: The Silent Saboteur of New Year Resolutions Just like the name says, Delayed Onset Muscle Soreness (DOMS) is that delayed soreness that creeps in after rest—usually after putting your muscles through more work than they’re used to. It doesn’t hit right away. No, DOMS is sneakier than that. It waits a day or two before announcing i...
Read more

YOU ARE ROYALTY, ACT LIKE ONE!

-
Image
Many people do not know this… Being born into a family - as a twin or an individual does not mean you would have the same experiences.  Imagine a John Doe family - with a father, a mother, and three children. The three children create their own families and have their kids, and then the family tree continues. Yet with all the generations, there is a history of low back pain - perhaps from a particular age or across a gender. What's going through your mind? It's probably a family thing, right? We would agree with you, but we dare to tell you that research has proven that while it could be a genetic factor (such as disc degeneration) or an instability of their spine that predisposes them to low back pain - there might also be other reasons. For more information on the other causes of low back pain - kindly wait for subsequent posts. There is also the probability that while the low back pain in The Doe family is genetic, some individuals would never experi...
Read more