Got an ache in the back? Join the crowd. Back pain is the most common injury complaint. Almost one-third of Canadians experience it.
Pain is classified as either chronic or acute. The most common causes of chronic back pain are poor posture, inactivity (which results in muscle weakness and imbalances), or excess body weight. Pain becomes chronic if there is a lack of knowledge on how to be more efficient with your body and overcome any bad habits you develop. Even after an injury – when the tissues have healed – bad habits can persist. However, we can control diet, exercise and posture, so many cases of chronic back pain can be avoided.
The most common cause of acute back pain (injury) is trauma to the muscles, tendons, ligaments, intervertebral discs or joints of the back. Temporary rest, ice and patience are the best treatments directly following an injury.
But don’t stay inactive for too long. Gentle activity is healing. Being sedentary or confining yourself to bed rest for too long will slow healing and can worsen the condition.
At about age 25, the intervertebral cartilage is no longer serviced by blood and lymph for food supply and waste removal. As we age, the body begins to rely mostly on body movements (including breathing) for these functions to occur. This is another reason why regular moderate activity should be continued as we age.
Growth plates fuse as we age, so a pumping action is needed for proper circulation. This can include activities like walking. And proper breathing helps, too. Yoga can be good for backache because of its breathing practices. But be cautious when practicing the postures and stretches in yoga: some are good, and some are bad for back pain. Check with your physiotherapist. If you have back pain, it’s wise to have a coach or guidance regarding exercise.
Most therapists suggest avoiding the double leg raise exercise. This exercise for the abdominals is done with the legs held entirely straight. Gymnasts and swimmers doing the butterfly need to do double leg raises. But the exercise is not necessary for the average person.
Straight leg sit-ups or crunches can also increase the risk of low back pain. In any case, abdominal exercises (like sit-ups) are ineffective in strengthening the back muscles. See a certified exercise coach to learn exercises more beneficial for the torso’s deep ‘core’ muscles.
Hanging from a chin-up bar is often suggested as an effective lower back stretching exercise, but only if you can relax your back muscles while you ‘hang.’ Tense muscles will keep the discs compressed tightly together, not letting them ‘stretch’ out.
To ‘hang’ properly, grasp an overhead bar and let your body relax into a dead hang (let your chin fall to your chest – don’t drop your head backward). Let your feet touch the floor, but keep your legs relaxed, bending them at the knees to keep most of your body weight off your feet. Hang for 15 to 30 seconds while consciously relaxing the muscles in your back. Rest and repeat as often as needed.
Aches and pains can also be a warning sign that muscles are tired, especially if they’ve been in one position for too long, like sitting or standing for more than an hour. Get up and move around or do some light stretches. When standing for long periods, elevate your feet alternately, propping one foot on a low stool. This allows the lower back muscles to relax and helps prevent muscle fatigue.
You don’t have to settle for a bad back. More is known about back pain today, and treatments have improved. You can learn to be more functional by empowering yourself with information to take control of your pain.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.