By Marjie Gilliam
An estimated 8 out of 10 people will experience back pain at some point in their
lifetime. More people seek medical attention for back pain than for
any other ailment, with the possible exception of colds and upper -
respiratory problems.
Chronic back pain can be serious, so it is recommended that you
always check with your doctor before attempting to fix the problem
yourself. Typical causes of back pain include overexertion, improper
lifting technique or lifting too much, or muscle weakness because of
inactivity. Other everyday causes of back pain are wearing high
heels, being overweight and sleeping on your back or sleeping on a
mattress that doesn't provide proper support.
and regular
exercise.
* Posture: As we age, we carry ourselves differently and lose the
ability to move as freely as we once did. For whatever reason, the
older we get, the less active we seem to become, the slower we move,
and not surprisingly, the worse our posture gets.
Whatever your age, if you take steps now to improve your level of
fitness, you reap the rewards immediately. Poor posture throws the
natural curves of the spine out of balance, putting strain on the
muscles and ligaments in your back, making you feel tired, achy and
stiff. With the spine in its proper alignment, stress is
significantly reduced. Even if you don't suffer from back pain, it is
important to pay attention to the way you stand and sit. With proper
posture, the ears, shoulders and hips should be in line with one
another.
Take a look at yourself right now: If you are sitting down, are
your legs crossed, shoulders rounded and/or head forward? If you are
standing, is your back straight and head held high, or are you
slouching, standing with most of your weight on one leg?
If it feels unnatural to stand or sit with your back straight,
head up and feet evenly on the floor, it's time to start changing bad
habits. To get started, simply take in a deep breath. This
automatically lifts your chest, head and shoulders gently back
without straining the muscles in your neck and back.
It is equally important to pay attention to how much sitting and
standing you do each day. If your job requires you to stand all day,
your back muscles will become fatigued. Here the tendency to slouch
presents itself, which only compounds the problem. When you round or
hunch forward, you change your body's center of gravity, increasing
the weight your back has to bear.
Standing with your weight shifted to one leg creates an uneven
side bending of the spine.
Standing and walking on hard surfaces also takes its toll on your
back. Make sure that the shoes you are wearing have enough support to
counteract the impact
* Exercise: The prescription for chronic back pain used to be
complete bed rest. Now we know that lack of movement actually
encourages this type of pain. Spinal disks contain fluid, and if
there isn't enough to keep them hydrated, pain can result.
Studies have shown that exercise helps pump fluid back into spinal
disks to assist in overcoming pain. Don't attempt to strengthen your
back muscles without first working on your flexibility. Without a
good stretching program, you run the risk of straining or spraining
your back.
Once you have increased your flexibility, work on strengthening
the muscles and ligaments that support your back and trunk. A well-
rounded program includes flexibility, strength and endurance
exercises for the abdominal, back and leg muscles. Strong abdominal
muscles work with the back muscles to support and stabilize your
spine. The weaker your abs, the more likely you are to overwork the
back.
Improper lifting still is a major cause of back pain. Keeping the
leg muscles strong will allow them to do the work instead. Walking
and resistance exercises such as squats and lunges are fantastic for
developing strength and endurance in the legs. Activities such as
running and weightlifting are more apt to cause damage to the lower
back, while contact sports such as football puts the neck more at
risk. No matter what the activity, remember to warm up and stretch
before you begin.
* Marjie Gilliam is an International Sports Sciences Association
and American Council on Exercise certified personal trainer and
fitness consultant.
