Back pain sends more patients to doctors than any condition except the common cold. It is the 5th most common reason for hospitalization and 3rd most common cause of surgery. 56 % of people with back pain say symptoms disrupt their daily routine including sex and sleep. There are many causes and many non-invasive solutions. Todd Sinett, D.C. , coauthor of the TRUTH ABOUT BACK PAIN states, it is rarely one catastrophic event but rather several situations combined which create pain. Surprisingly, some routine insignificant habits can take a big toll on your back over time. Here are the top seven mistakes and how to correct them.
1 — Non supportive work station. Sitting puts 40% more pressure on the spine than standing. Back muscles weaken if not used for all ranges of motion. Inactive joints lose lubrication and age more quickly. THE FIX–sitting at a 135 degree angle. Lean back slightly every now and again to reduce pressure on the discs. Insist on an office desk chair that supports the curve of your spine; head straight not leaning forward when looking at the monitor. Move every ½ hr to do some other task.
2–Long commutes. Hunching over a steering wheel tightens chest muscle that cause shoulders to round which in turn causes back and neck problems. As a chiropractor, back pain is #1 complaint in my office. Taking a drug to cover symptoms may offer temporary relief while the cause of the problems isn’t addressed and more dysfunction in your spine results. THE FIX– sit 90 degrees and close enough to the stirring wheel not to stretch. Extending your legs puts your back in a compromised position that most people don’t realize.
3– Forgetting to exercise. Movement helps to fix back pain faster than staying still new research shows . Yet, 40% of people become less active after back pain strikes which may contribute to delayed healing or make the condition worse. THE FIX –learning specific back exercises and stretching techniques, which I teach in my office, can greatly alleviate back pain and set a firm foundation for healing and maintenance.
4–You don’t do yoga. Many exercises lower stress on the back but yoga may be best. University of Washington researches say yoga eases lower back pain faster than conventional exercise. Researches found after 6 months of continued yoga , patients reported less back pain and better back related functioning. THE FIX– find a local yoga class and tell the instructor about your pain. They can modify certain moves for you.Or visit my office for an analysis of the specific yoga exercises. I’ve been a yoga enthusiast for 7 years.
5–You are addicted to crunches. According to Dr. Sinett, sit-ups and crunches may actually cause more back pain than they prevent. He agrees that a strong core protects your back but crunches don’t work the ab muscles that stabilize your back. THE FIX–Still use crunches but slowly with proper form. Include them as part of a total workout program that also strengthens the transverse abdominal muscles. 6. You are not the heal theist eater.
6—You are not the healthiest eater. Research shows that eating habits good for your heart weight and blood sugar are also good for your back. Finish research found that people who suffer from the back pain are more likely to have clogged arteries to the spine compared with healthy control subjects. Healthy circulation brings nutrients to the spine and removes waste, says Dr. Sinett. But if this doesn’t happen, inflammation chemicals in the back can trigger nerves to send pain signals to the brain. THE FIX– a back healthy diet is one that reduces inflammation according to the book THE TRUTH ABOUT BACK PAIN. Avoiding excessive caffeine, processed foods, white flour, sugar, and rice while eating more whole grains, nuts, fresh fruits and veggies contribute less inflammation and a better functioning back. I have a food list in my office and can check certain foods through muscle testing to see how patients respond to them.
7–You carry your entire life in your purse. A stuffed- to-the-gills handbag may cause back damage comparable to a sports injury! This can also include a computer case, so men need to pay attention here as well. Dr. Sinett and I both agree that consistent carrying of a heavy carry all can bring about a postural distortion of imbalance to the shoulders. In turn your spine becomes off kilter and hence back muscles can become imbalanced as well. THE FIX— carry the lightest bag possible. The American Chiropractic Association recommends that your bag – when fully loaded–weighs no more than 10% of your body weight. Alternating shoulder to shoulder or splitting your possession into two bags (one for each arm ) distributes the weight more evenly.
