Back pain is usually caused by a serious medical condition.

As mentioned above, back pain is rarely caused by a serious condition that will require medical intervention.

Scans are always needed to detect the cause of LBP.

Scans are only necessary in a small number of cases. In fact, scans will often pick-up things that are part of normal, age-related changes in the back that aren’t necessarily the cause of the pain.

Pain during exercise means that exercise is bad and causes more damage.

When back pain persists, that area of the spine can become more sensitive, but this does not indicate tissue damage/further injury. Regular exercise can settle this pain over time and is known to be one of the best ways to treat LBP.

Repetitive lifting and bending causes wear and tear of the structures in my back.

The back is a strong structure that is made to move and bend. Regular movement is good for the spine, as it is with other body parts. Pain related to lifting and bending are safe if they’re done gradually and regularly. Pain related to lifting is often more the result of a sudden increase in load that the body is not used to - e.g. moving house.

LBP is caused by poor posture when sitting, standing and/or lifting.

Research shows that LBP is not caused by poor posture or by a specific way we lift. When we are in pain, there may be certain postures that can exacerbate the sensitive areas but this is not a direct cause of the pain.

Navigating the Australian Physical Activity Guidelines

Aki Nemoto

Being active is a key part of a healthy lifestyle, benefiting your body and mind in many ways. It improves your heart health, keeps your muscles and bones strong, and lowers your risk of chronic diseases.

But how much exercise is considered “enough“? Let’s explore the Australian Physical Activity Guidelines to set realistic goals that work for you.

Research has shown there is a minimum amount of weekly movement that has benefits for physical and mental health. The Physical Activity Guidelines were created by the Australian government. They are designed to help you understand how much exercise you should be doing for your health.

Before discussing the guidelines, let’s define some key terms:

Physical activity: Any movement using energy.

Exercise: Planned, structured, and repetitive activity to improve or maintain fitness.

Exercise Intensity: How hard the body works during exercise. Measured by heart rate, effort, or talking ability, for example.

For this blog, intensity is defined using the Rate of Perceived Exertion (RPE) scale and the talk test.

They are both easy ways easy ways to self-monitor exercise intensity, without the use of equipment.

Types of Exercise

The guidelines mention two major types of exercise:

Aerobic exercise: often referred to as “cardio exercise”. It is structured, repetitive exercise that increases your heart rate. Examples include brisk walking, golf, jogging, swimming, cycling.

Strength exercise: also known as resistance or weight training. It is a form of exercise to improve muscle strength.

Strength training involves working against resistance such as:

bodyweight
machines bands
free weights

Examples of strength exercises are: squats, lunges, push-ups and lifting weights.

Physical activity and exercise guidelines for Australians

Keep the above definitions in mind and we will now look at Australia’s Physical Activity Guidelines by age group.

(Table adapted from Physical activity and exercise guidelines; link below)

Sound overwhelming?

It can be daunting thinking about how to include more exercise into your already busy schedule. Here are some ways you can make small changes to incorporate more exercise into your day:

Walk or ride instead of driving when going somewhere nearby.
Get off a stop early on public transport to walk the rest of the way.
Park a distance away from where you need to be and walk.
Break up walks into 10–20-minute intervals throughout the day.
Go for a walk on your lunch breaks.
Use the stairs instead of lift or elevator.

Visit our experienced physiotherapists at City Baths Spinal and Sports Medicine Clinic if you’re facing challenges with meeting exercise goals or need guidance to start strong!

They understand how the body reacts to exercise and can help you create a safe plan to increase your activity levels. This prevents injuries and strain, so you can stay active without worry.

Before you start a new exercise routine, if you have past injuries or health concerns, make sure to consult a healthcare professional. Contact us or book online and find out how our physio team can help you achieve your exercise goals.

Resources:

https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians

Discover Clinical Exercise at City Baths Spinal and Sports Medicine Clinic

Physiotherapist supervised
Suitable for all fitness levels, beginner to advanced

Low-impact, muscle strengthening
Fully equipped reformer studio

Learn more about Clinical Exercise, and the Clinical Exercise program at City Baths Spinal & Sports Medicine Clinic via our blog: Clinical Exercise vs. Pilates , where our physio Emily explains the difference between these two types of exercises, as well as discussing their benefits.