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Exercise for Lower Back Pain: With the ongoing pandemic and ‘work-from-home’ there are many who are suffering from back pain. This can be due to the stagnant life most of us have gone through or probably, even the stress the pandemic has caused.

You need to know that moving less, rest and lying down will not help you get much relief from this back ache. You need to exercise. This helps in getting some relief and can also help in preventing any future problems with the back. As known, the spine is designed for movement, lifting and bending, and this can keep our soft tissues and bones supple and strong.

Regular exercise and movement can help in restoring strength, flexibility and endurance. This helps us recover quickly from any bout of back pain we are going through.

Reasons Physical Activity Helps in Back Pain

There is an ongoing research by experts as to how physical activity can help in dealing with back pain. How much of this is required and is enough. Exercise does have an impact on the structures that surround the spine.

Certain functions of the nervous system are benefitted when you include exercise in your daily routine. This also includes the brain. Exercise can influence directly how pain is experienced by bringing down the sensitivity to damaging stimuli. This is known as hypoalgesia induced by exercise.

Research has proved that adults who are pain-free can experience effects that relieve pain with a bout of aerobic exercise of high intensity, like running or cycling. This pain-relief effect can last for almost 30 minutes.

These effects of pain-relief are underpinned by different mechanisms interacting – one of these is the body produced agents that relieve pain. These agents include adrenaline, endocannabinoids, noradrenaline, serotonin, and endorphins. This is via the circulatory system in the nervous system.

These signals not only help in reducing the pain but can also make a positive difference to the mood. This is important as the pain experience is known to be directly influenced by your flings and thoughts and your control over the pain.

Hypoalgesia induced by exercise involves the forming of helpful and new connections in the nervous system. This is known as neuroplasticity.

The changes that are structural in the nervous system work over tie scales that are slow as compared to the chemical alterations happening due to hypoalgesia induced by exercise. This does decrease the level of pain over a period of time.

Get Active

There is no specific exercise or movement to bring down the level of back pain. The combination of exercise and the physical activity carried out on a routine basis can help.

But you cannot just take up any exercise and expect to get relief from your back pain. It is important to find out what can help and what exercise can be damaging. It is important to make sure you enjoy whatever you take up.

There are simple ways to carry out your daily routine activities to help reduce the back pain. This can be walking up and down your staircase, or making sure you o not sit in the same position for a long period of time.

Back pain is, normally, due to simple strain or sprain, and nothing serious. This can settle down in a few weeks.

Exercise and staying active is a better option as compared to surgery or medications.

If you are into performance sports or are even an amateur who wants to be an athlete, it is very likely that you may have already gone through a sports injury of some kind at one time or another. While medications are a helpful solution temporarily, you may not recover completely unless you go through specific injury focussed rehabilitation and management.

That is when you should decide to consult a sports injury rehab clinic or probably, see a Sports Physiotherapist or even a chiropractioner.

Recovery methods tend to be different depending on the acuteness of the injury, but the overall focus of physiotherapy for Injury rehabilitation is not only for recovery, but also to increase your strength and the physical potential to avoid any further injuries in the future..

Sports Injury and Rehab in Pune

Before listing out the many benefits of Sports Physiotherapy, Chiropractic treatment and Sports Rehab, here are some of the injuries you might want to know a little more about.

Muscle Strains

Tearing or overstretching of the muscles or even tendons can result in a sprain. The tendons are fibrous, thick cords of tissue connecting the bone to the muscle. Most often, a strain is confused for a sprain.


A sprain is a stretching or tearing of ligaments — the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for a sprain is in your ankle. Initial treatment includes rest, ice, compression and elevation. Mild sprains can be successfully treated at home.

Sports Physio - Sports Rehab Pune

Swollen Muscles

Swelling is a common indication of an injury. At times, these muscles can get weak.

Knee Injuries

An injury interfering with the movement of the knee is a knee injury. This can be a tear or an overstretch of the muscle or even tissue in the knee.

Achilles Tendon Rupture

A powerful, thin tendon at the back of the ankle is the Achilles tendon. This can rupture or break during sports. You experience severe and sudden pain when this happens. You also find it difficult to walk.

Besides the above, you can also get dislocations, fractures, or rotator cuff injury.

What is Sports Injury Rehabilitation?

Sports Injury rehabilitation helps those suffering from an injury, pain or illness that involves the musculoskeletal system.

These protocols can help people of any age to maintain their fitness and health recover from and also prevent any injury, and bring down the level of pain using exercise, therapeutic interventions that are based on manual therapies and also movement based programmes.

There are 5 phases any sport professional or an athlete adapts for rehabilitation after an injury in sports.

Phase 1: Offloading and Protection

The first few days after the injury, there is an increase in the inflammation. For example, After a muscle tear, ligament injury or even a fracture. All these require some level of protection initially. As known, injuries of this kind lead to unbearable pain and hence “offloading and protection” allows the area that is affected to be rested completely. Offloading means ‘resting’ the affected area.

This can protect the affected area from any further damage. This can also promote an environment internally for healing support.

Phase 2:  Reconditioning and Protected Reloading

After the initial management, it is important to follow sub-acute management. There is a little strain applied to the injured part. Light weights may be used for muscle injuries and for fractures you can increase the weights applied. This can not only help in recovery but also increase resilience.

Besides rehabilitating the affected area, it is important to also focus on the other conditioning. Maintenance of conditioning and strength, mobility, core muscle capacity, mental rehearsal skills, cardiovascular capacity, and drills, practice skills are possible.

Phase 3: Sport Specific Conditioning, Strength and Skills

It is important not to give up on rehab once the injury is settled and you feel you have got your strength back. It is important to address the deficits that are in the higher level capacities now.  This can bring down the risk of a re-injury. These includes

  • Muscular power
  • Muscular Endurance
  • Cardiovascular Endurance
  • Change of direction capacity
  • Force Development rate
  • Balance
  • Agility

Phase 4:  Return to Sports

Return to sport can be a smooth process only if the athlete has been mentally and also physically prepared. This can start with an increase in game time in team sports, and for individual sports, participation in events of shorter-tune.

Phase 5:  Prevention of Injury

Prevention of injury is the final phase but is most often overlooked. This is the process of identifying the risk factors and managing these during play. This requires careful balance.

Chiropractic Therapy for Sports Injuries in Pune

Physiotherapy for Sport Injuries

Proper alignment of the spine will enable the body to heal itself without surgery or medication.

Chiropractic treatments focus on restoring the mobility of joints restricted by tissue injury caused due to traumatic events, such as falling, or repetitive stress, or sitting without proper back support. Generally, chiropractors maintain a unique focus on spinal manipulation and treatment of surrounding structures. The main goal of this procedure is to improve spinal motion and improve your body’s physical function. This can help in relieving pain from different conditions affecting the muscles, joints, cartilage, connective tissue and also bones.

What are the Benefits of Chiropractic Therapy?

Chiropractic therapy is a popular addition to physical therapy treatments.

  • It improves joint mobility, function, and health.
  • Makes tight muscles lose and lose muscles tight and also improves the contractibility (thereby strength) of the muscle.
  • Reduces degeneration of the joints and connective tissues (arthritis).
  • Improves blood circulation by getting stagnant blood out and bringing new blood in.
  • Strengthens the immune system.
  • Calms a hyperactive mind and energizes a depressed mind.
  • Decreases length of labor and associated back pain.
  • Improves athletic performance(for ANY sport).

Read about Krumur Clinic – Chiropractic Programmes

Typical chiropractic treatments procedures

There are different types of chiropractic treatments used by qualified professionals. Here are few of the treatments listed.

  1. Therapeutic Stretching
  2. Therapeutic exercises
  3. Ice and heat
  4. Ultrasound
  5. Soft tissue manual therapy
  6. Spinal traction
  7. Transcutaneous electric nerve stimulation

You need to be aware that a chiropractor does more than pop up the spine. He can help your body heal. The different range of treatments works together, so that your body can heal completely.