Low Back Attack

Approximately 80% of Americans encounter some type of back pain in their lifetime.  For many the pain is recurring over time.  Most people with “bad backs” are fearful of any type of physical activity.  They think that any movement will cause them further pain.  In most cases, this is not true!

When you experience chronic back pain as compared to an acute onset of pain, choosing rest over activity will ultimately lead to weaker muscles which leave your back prone to more pain.  The back needs to be moved, not rested!

Why do so many people experience back pain?  The spine itself is inherently instable due to its natural curves.  The spine is lined with muscles that are quick to atrophy unless spine-specific activities are performed.  Atrophy leads to poor joint stabilization, pain, loss of function, and greater risk of injury.

Further, in between the vertebrae are discs.  The center of the disc is the nucleus which has a strong affinity for water.  After age 50, the water content of the nucleus usually decreases. Without water the disc will dehydrate, causing the upper and lower vertebrae to compress resulting in pain.  It is very important to drink more water as we age! 

Here are a few things that will start you on the road to feeling better.  Please always check with your Doctor before beginning any type exercise. 

1.   Stand up straight.  Ideally you should stand as straight as possible with your shoulders back and your belly button pulled into your spine. Good posture is paramount to your quality of life as you age.

To practice, stand with your head, shoulders, back, and heels against the wall.  (Your head should be straight, eyes forward with the chin slightly tucked.)  Then, walk away from the wall trying to maintain that posture.  If any of this feels awkward, you’ll know you need to practice more.  Practicing good posture will help your back feel better and prevent numerous problems as you age.  For more, look for next month’s article on Posture.

2.   Perform the stand up/sit down movement described in last month’s 15 minute workout.  Email me at Christine@LifeOnlyBetter.com if you were unable to read that article.

3.    Drink more water!!

4.   Stretch.  Lie on your bed or the floor and gently pull one knee into the chest.  Breathe naturally and hold for 20 seconds.  Repeat the other side.  Then pull both knees into the chest.  (Do not perform these stretches if you have a hip replacement.)

5.   While lying on your back, bend your knees and keep feet flat.  Pull your abdominal muscles in and slowly raise your hips up and down, maintaining a straight back (be careful not to arch your back).  Try 5-10 repetitions.

To summarize, if you strengthen your spine, drink enough water, and stand up and sit down more, you will strengthen your muscles.  This will help you to prevent further degeneration of your discs, and assist in alleviating arthritis and back pain!  Start today living your Life…Only Better!