Today in our modern world, approximately 80% of our
population suffers from back pain on occasion, and there are an unlucky few who
suffer chronic back pain.
Back pain
can hit us after straining physically or when we are sedentary for too long. It
can be the result of an injury, poor posture, obesity, stress, or improper
lifting techniques. Some women suffer it monthly with their menstrual cycles,
and now students joined the list of those who are experiencing back pain.
In the
1980’s & 90’s school administrators had a concern over school security
which resulted in lockers being removed from campuses. This decision required that
students would have to carry all of their books to and from school and to each
class throughout the day in backpacks that are heavy. Carrying a heavy
backpack makes it difficult to stand straight because the weight of the
backpack forces the body to lean forward for balance.
For the first time since child labor laws were
enacted in the early 20th century, doctors started treating adolescents
for lower back pain. In our current state of evolution, we see a skeletal frame
that has a lower back “hinge point” that relates to an array of thin muscles
over-laying each other, providing an opportunity for problems.
The true source of a pain free back
is strong abdominal muscles.
Strengthening
your core strengthens your lower back and the connective quads and upper legs keeps
the trunk of the body strong and fit allowing the back to perform at optimum levels.
There are those of us who are fortunate to be fit and trim, but still suffer from
constant back pain.
My personal
experience came in the 1976 when I arrived in California. With a young wife and newborn child to provide
for, I was extremely excited with the opportunity of a new higher paying job.
My first week on the job went flawlessly with one remaining requirement, a test
for a physical was just as a formality.
After the exam and X-rays, the doctor
asked me how often I experience back pain. Caught off guard, I explained that I
never experienced any back pain.
At that point he all but called me a liar because
he assumed that back pain had always been with me. He informed me that there was a missing pad
between two of my vertebrae and that two other conditions developed because of
the missing pad.
This is the
first-time hearing that I had what is categorized as a birth defect! It got worse. He continued to explain that if
I ever injured my back, I would need spinal fusion. He then informed me that because
of my back condition, the company could not employ me for the position I
applied for. I walked out of the clinic stunned and disappointed as I drove
home in tears to my waiting family. I informed them that not only did I not
have the job I just started, how was I going to provide for my family.
Fortunately,
it worked out in the long run with my employer, when I let them know what the
results were, the general manager called me that night to inform me that I
would still have a job by reassigning me to work in the front office.
Fast-forward, the medical field has made great advances in many areas of treatments for
the human body, however, when it comes to treating lower back pain, medication
is still far too prevalent.
My personal journey to maintain physical fitness
and strengthen my back, included martial arts, and yoga.
Besides
being a great body toning discipline, yoga tuned up my mental and spiritual health.
Now, as I age, I see my abdominal muscles getting lax and I have learned
to not “overdo it” physically. If I push a physical activity too hard or if I
am behind on my sleep, I pay a dear price for it. But, because of the groundwork
I did when I was younger, I can still move freely without too much complaint or
twinge of back pain.
The best
approach for a pain free back and lasting mobility is well-known and broken
down into different components:
1.
Get
regular and quality sleep. Consider the age of your mattress. It is recommended
to replace it every 7 – 10 years. Remember your whole life rests on it!
2.
Stretch
and exercise daily. Raise your heart rate with cardio, but always stretch
before and after a workout to let your muscles benefit from the effort that you
just put it through. Look at a cat just waking up for proper stretching
techniques.
3.
Good
posture. Keep your back straight. Do not
slouch, ever. When you are on the phone,
your voice tone and energy is audibly evident to those your talking to when you
sit up straight or stand. This is because all parts of your body are aligned to
work properly.
4.
Stand
more. If you commute for long periods of time, stretch it out when you get to
your destination, and please do not go directly to the couch or easy chair.
Also, men if you commute avoid sitting on your wallet. It is like parking on a
steep hill and you will wear out the shocks on that side of your body, throwing your skeletal system out of alignment. Consider using a “Standing
Desk” if you work in an office. Regardless of the type of desk you have,
consider taking regular mini breaks throughout the day by standing up and
stretching for 5 minutes. You will increase
your circulation and have more energy.
A.
It
lowers your risk of weight gain and obesity.
B.
It
may lower your risk of heart disease.
C.
It
can lessen back pain.
D.
It
improves your mood and energy levels.
E.
It
can boost your productivity.
F.
It
may help you live longer due to the strong association of a sedentary lifestyle
with Type 2 Diabetes and heart disease.
If you
choose a standing desk, remember to take a hard look at your footwear. Your
shoes are the mattress of your feet, and in a word “you have everything riding
on them”.
Disclaimer: You should always consult your physician before beginning any health regimen or routine.
Obviously,
there is a lot going on with our backs. If we take good care of it, we can rely
on it taking care of us.
One final
thing to consider when it comes to back pain is stress. When I am stressed or
worried, I tense up. Its unconscious and I have caught myself holding my breath
when I tighten up physically and this is never good! So, take a deep breath,
then let it out. Repeat, but s..l..o..w..l..y let the stress out when you exhale. For the
health of your back, let your worries slide off of it.
-Dennis Jones Friend of the Pacific Electric Trail
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