B.A.S.S. – Balance. agility. strength. stretching

BEACH B.A.S.S for Week 6 - Lovely Lower Backs

By maria King

A grumbly back? Keep gently moving.

Whether your low back pain is a familiar niggle or something you're experiencing for the first time, it can be difficult to know what to do. Should you rest, stretch, exercise or avoid certain movements?

There isn't one simple answer for everyone, but for most episodes of low back pain, staying gently active and adjusting how much you do is an important part of recovery.

The aim is to keep doing as much of your normal activity as you comfortably can, while making sensible changes to the load on your back.

Why this matters

Your back is involved in almost everything you do, from getting out of bed to carrying shopping, gardening or walking along the beach.

When your back is sore, it's easy to focus on the painful movement itself. But consider the many hours you spend sitting, standing, walking and moving throughout the day.

Small changes to these everyday habits can help you manage how much work your back is doing, without giving up the activities that matter to you.

Remember those familiar Physiocise cues? Balance your wok, shine your light, float your head and breathe. They help you develop more comfortable and adaptable movement habits, rather than trying to hold one rigid posture all day.

What to do now

1. Keep gently active. Shorter walks, smaller loads of washing and lighter shopping bags are good examples of adjusting your activities without stopping altogether.

2. Reboot more often. Use your familiar Physiocise core and breathing cues throughout the day. A comfortable period of lying down can also provide some relief when your back feels particularly grumbly.

3. Revisit your stretches. Your Backs, Brains, Breathing Bible includes familiar options such as the Table Stretch (p73), Psoas Stretch (p84), Favourite Buttock Stretch (p88), Lancelot Stretch (p85) and Chair Twist (p75). Choose stretches that suit your symptoms.

4. Build strength gradually. Strong legs and buttocks help with everyday tasks such as getting out of a chair, climbing stairs and lifting. Start with manageable movements and increase your effort as your back settles.

5. Ask for guidance. Let your Physiocise instructor know if your back is troubling you so your class exercises can be modified to suit.

Your Beach B.A.S.S. this week

Watch Anna-Louise demonstrate this week's movements, and think about how the principles can help you move more comfortably during everyday activities.

If your back pain is persistent or you're uncertain how to progress, seek advice from a trusted health professional.

For more information, visit MyBackPain.org.au.