Getting Fit: Exercise to avoid back pain
The back is the strongest part of our bodies and yet, it is one of the most common ailments of our daily lives. Between 80 to 90 percent of the people have had some sort of back, or neck problem in their life-time. Most of us know someone that has had a ruptured disk, sciatica, or low back problems of some type. It seems we are in a loosing battle, considering our aches, pains, and old age that gets the best of us every day.
The fact that we are an energetic moving body that lifts, bends, runs, and pushes beyond our daily limitations, is why we suffer the consequences. When we where hunters and gardeners, we worked out with Mother Nature in the elements. We at least used this labored work to strengthen our body. As we got more and more civilized. Over the years we lost touch with nature. Technology took over and we got fat.
The back is the strongest part of our bodies. It is composed of bones, ligaments, and large muscle groups. Yet through bad posture, lack of muscle tone, improper lifting and just plain ignorance, we constantly do our backs more harm than good. The majority of the population has had neck or back problems and will continue to do so, until we change our bad habits and life choices.
Exercise is the key in preventing back problems and re-educating your body. “How long do I have to do these exercises?” is the question many weekend warriors ask. “Forever,” is my answer. Health is an on-going process and constant exercise is essential to maintain it. In order to get and keep your back in prime working condition, you must make that commitment. A supervised fitness program will help correct your posture, keep joints flexible and strengthen the muscles to keep your back in good condition.
Let’s look at posture. You’ve heard from childhood to sit and stand straight. But do you know why? Well, when you slouch, your muscles are pulled out of their normal working position. If this becomes a habit, over time they respond that way. The muscles will no longer provide the proper security the body needs to be in a straight line with the pull of the earth’s gravity. In actuality the bones must hold the body up with very little muscle action. This improper posture and lack of muscle control causes stress on the back. The resulting symptoms are aches, pains, and tense muscles working against each other.
Flexibility is the only answer to this muscle tug-of-war. Muscles become tense and loose their functionality. With this loss of flexibility, the joints, including those in the neck spine, hips, or lower back become more prone to ongoing stresses. With certain adverse movements you can throw your back out, as we have head it called many times before. This is why we need stretching, yoga, or weight training to keep the body balanced. We have to work the body opposite to how gravity is pulling us to reduce the stress.
But, you don’t just bend over and throw your back out. This is a condition that has been developing for years. Certain movements can create a muscle spasm that pinches a nerve severely enough to temporarily hurt or paralyze you. The most common muscle spasms occur around a nerve and cause a weak or dull ache in the back or neck. Most culprits to all this pain is due to damage to your disk. Most pain comes from this soft tissue between the vertebras. When the disk is injured it will swell from too much pressure from a severe strain. The disk will protrude and press on the nerves. This is one of the major problems experienced, it can be corrected, but it takes time. Rome was not built in a day, and you have been alive how long? The longer the problem or chronic that it is, the more of a need for an easier approach to correct it.
Strength is the final element necessary for a healthy back. If exercise is not a part of your daily lifestyle, and your muscles have no tone, or if you only do certain exercises, you’re probably out of muscular balance. The most common problem is weak abdominal muscles, which put stress on the lower back. Most people only use them in the morning getting out of bed. Exercises to increase abdominal strength are one of the most important components for a healthy back.
Building a strong back takes time and knowledge. If you are experiencing back problems, consult with you local physician for advice on what your limitations are. Never jump into a fitness program without first consulting with your medical professional.
Don’t be a pain in the back. Knowledge is power and fitness make good common sense.