About 80 percent of the population will suffer from back pain at some point in their lifetime. This is an alarming statistic!
Overexertion or even something as simple as sitting in a chair too long can cause back pain. But no matter what the cause, back pain hurts! The keys to preventing back pain are simply good posture and regular exercise.
It's hard to believe that chronic back pain can result from poor posture, but it's true. Poor posture puts a strain on muscles and ligaments and leads to back pain. Good posture keeps the body in proper alignment, relieving muscles of unnecessary stress and strain. It is difficult to support the spine without a strong core (abdominals, back, and hips).
As a certified personal trainer, I can tell you analysis of posture is the first step when I train my clients. I need to be able to assess muscle imbalances and weaknesses, which helps to prevent possible injuries that can develop over time. You are only as strong as your weakest link.
Your healthcare professional may recommend that you make some changes in your physical activities when you are experiencing back pain. In general, when pain is severe, you should avoid heavy lifting, twisting, bending or even sitting for long periods.
A gradual return to normal activities, including exercise, is recommended. Your doctor can help you decide what level and type of activity is safe for you. It is important to start slowly and to gradually build up the speed and length of time that you do the exercise. Exercising when you have back pain can help you feel better faster and prevent more back problems.
Other options you may also want to try are pilates or yoga. I talked to some experts in the area and here is what they had to say:
Ronel Kleinloog PT, CP is owner and instructor at Lifestyle Pilates in Kirkland.
J.S.: What is Pilates?
R.K.: Pilates is an exercise method based on the work of Joseph Pilates. It's focus is on strengthening the core to execute the exercises, improving posture and body control. Pilates is recognized more and more by physiotherapists, chiropractors and medical doctors - due to its progressive stabilization of the spine - which protect the spine against injury and aging."
J.S.: Would Pilates be a good treatment for back pain?
R.K.: Pilates trains the "small and deep" muscles of the spine that are weakened by chronic conditions of the spine. By increasing the strength of these small deep muscles around the core, people experience miraculous results.
Arthritis (a general term referring to inflammation of joints) causes muscles to stiffen up and reduces joint mobility. In this case, Pilates also assists and promotes healthy joint motion in the spine."
"I have worked for 8 years as a physiotherapist, and have seen more results in teaching Pilates than when I worked in the clinic attempting to reduce pain using manual and electrotherapy techniques.
Linda Burch is an instructor at Hot Yoga of Kirkland.
J.S.: What is Hot yoga?
L.B.: Hot yoga is a fun, dynamic, and challenging workout designed to systematically work every muscle, ligament, tendon, organ, gland, cell and joint in the body. It builds strength, flexibility and balance, and increases your cardiovascular and circulatory systems while toning the muscles of the body. It is a tremendously powerful and healing yoga and is especially beneficial to those with ailments and illnesses.
J.S.: Would Hot yoga be a safe treatment for back pain?
L.B.: In yoga the spine is often referred to as the stairway to heaven. In a hot yoga class the spine is specifically and systematically worked. Each posture prepares the body for the next. Hot yoga helps to alleviate stiffness and create flexibility, which keeps the spine supple and in correct alignment. I have seen countless back injuries heal through the practice of hot yoga. In fact, many of our students have been referred by their doctor or chiropractor as physical therapy.
Kirk Slobody is owner and instructor of SloBody, Sport Oriented Yoga in Seattle.
J.S.: What is SloBody?
K.S.: SloBody is sport-oriented yoga; a practical, no-nonsense movement style to strengthen, lengthen and open your body. Using the disciplines of Hatha/Raja yoga, sport and dance, we supply the skills for building a personal practice that fosters awareness of physical tensions and state of mind.
Participating in SloBody daily, one encourages greater mobility in the skeletal system, strength of the muscular system and toning of the circulatory, respiratory, digestive, eliminative, nervous and glandular systems of the body.
J.S.: Would I be able to do a Slobody practice if I have chronic back pain?
K.S.: This is a common misconception that prevents people from coming to a class. This is not about how flexible you are or how far you can bend. It is about awakening your spine and releasing your body in all directions. All that matters is that you become aware of your personal "edges" and you will benefit!
Stay active
As you can see, it is important to exercise and keep your back healthy and mobile. Just make sure to see your physician before starting any new exercise program.
Certified personal trainer and educator Joy Shultz can be reached at Joyjoy4all@aol.com. Weekly fitness tips at www.joyspersonaltraining.com.[[In-content Ad]]
