Low back pain is the number one cause of disability worldwide. This comes from data of the Global Burden of Disease Study which examined the, “incidence, remission, duration and risk of death associated with low back pain in 117 studies.”
This got me to thinking about what our role is in low back pain occurrence. Do our lifestyle choices contribute to the incidence of low back pain? Here is what I know for sure (ode to Oprah): How we move has a direct correlation to how our backs feel. Some of us, due to the way our skeletal and muscular structures are put together, have a greater risk for back pain. Nonetheless, movement patterns contribute greatly to how your back feels. Here are three things you can do right now to lower your risk of low back pain:
Don’t bend forward. Sounds easy but actually, forward flexion is one of the hardest movements to avoid. It is also one of the greatest contributors to low back degeneration. When you allow your back to bend forward, compressive and shearing forces create an environment that, over time, will lead to a gradual degeneration of the discs. This is where leg strength and hip flexibility are so important. So what if you have to pick something up? Keep your spine tall, let your legs lower you down and have most of the flexion occur at the hip.
Take sit ups out of your routine. As with forward flexion, sit ups also create undue stress on the spine. Use planks and exercises that require you to resist force while maintaining a neutral posture. Think of maintaining a “super stiff” torso while you do things like getting out of the car, taking clothes out of the dryer, unloading the dishwasher, etc….The muscles of the torso all work together to stabilize and protect the spine. Use them of you don’t want to lose them!
Walk. Why does everything come back to walking? Because walking is the wonder drug, remember? Specifically, fast walking with arm swinging reduces load on the spine. Remember that character in the Seinfeld episode who walked without swinging her arms? Don’t do that. You would be surprised at how many people walk as if they are carrying “invisible suitcases,” as the character Elaine so eloquently stated. In addition, aerobic exercise increases blood flow and nutrients to the spinal structures.
These three tips will help get you started on healthy back living. One key to success is to become mindful of how you are moving. Start by remembering posture before doing a particular task. If you don’t know where to start, consult a personal trainer with experience working with physician and physical therapy referrals. You may need only a few sessions to get you started.
Down with low back disability!