WHAT’S THE PROBLEM?

Three out of four people experience back pain at least once in their lives, and chances are they’ll have one serious episode every 15 years. What’s more, these figures are on the rise due to longer hours sitting at a desk and an increasingly overweight population.
Back pain is usually the result of muscle sprain or strain caused by improper lifting or sudden twisting. The pain can go away in time with rest. Yet, rest alone can lead to weak and tight muscles and allow the underlying conditions to remain or worsen, making it a matter of time before recurrence.

WHAT YOU CAN DO

Fortunately, 95% of back pain doesn’t require surgery. It is often a condition you yourself can help reduce or prevent through an active rather than passive approach. To do this, you need to develop a strong, flexible and stable back that’s in balance with your hip and abdominal muscles ─ muscle groups collectively referred to as the “core”.

Without muscle balance, one group can cause problems as they dominate weaker ones, upsetting normal functions of the spine or other joints. Also an issue, inflexible muscles can pull others. A common example is tight hamstrings not allowing proper bending at the waist, creating stress and subsequently pain in the lower back.

Our bodies naturally move in multiple directions, flexing forward, extending back, and rotating around. Accordingly, we need to physically condition ourselves in each direction. That’s why only doing sit-ups simply isn’t enough. And as a rule of thumb, when you exercise for strength in a direction of movement, you need to create stability and flexibility in that same direction.

WHAT TO CONSIDER

This information isn’t intended for people suffering more serious conditions including herniated discs or spinal osteoarthritis. Seek medical attention if your back pain is severe, worsens or persists.

Exercises should be performed in a controlled manner. Hold stretches for 20-30 seconds, do 3-6 repetitions, and breathe normally. These exercises can be done at home, work or on the road. They help improve circulation throughout your core, bringing new energy to your body. When combined with walking 3 times per week, this 3-step plan is a good starting point. After making progress, a comprehensive fitness plan including mixed activity and proper nutrition is highly recommended.

THE 3-STEP PLAN

Step 1: Flexing and Extending

• Position 1: While seated, raise your arms together above your head, hands together; reach up and slightly back; hold the stretch
• Position 2: Slowly flex (bend) at the waist; try to touch your toes then extend hands forward; hold the stretch; return slowly to the start and repeat
• Progression: Perform while standing

Step 2: Rotation

• Position 1: Sit upright with legs crossed, hand gently pushing down your knee
• Position 2: Twist slowly to one side, holding the stretch using your arm for support; twist slowly to the opposite side; return to the start and repeat
• Progression: Perform without hand support

Step 3: Stability

• Position 1: Sitting upright, pull in your stomach, raise one bent leg 6 inches off the floor; hold until fatigued
• Position 2: Raise the other bent leg; hold; repeat
• Progression: Raise bent legs together using arms for support

Modern guidelines state that normal weight adults need at least 30 minutes of moderate intensity exercise on four or more days of the week. Adults focused on weight loss need 60 minutes of moderate intensity exercise four or more days per week. The same 60 minute requirement applies to all children, regardless of their weight. However, in all cases, the required activity time can be divided into two or three parts in different times of the day.

Commonly referred to as the Consensus Public Health Recommendation, these guidelines are supported by the U.S. Surgeon General, USDA, Dept. of Health and Human Service, Centers for Disease Control and Prevention, American Heart Association, National Institutes of Health, and American College of Sports Medicine.

Having said that, do not be discouraged by the amount of activity required. You can work up to the 30 or 60 minutes if you have been sedentary, pregnant, ill, injured or are significantly overweight. Furthermore, being active is not an all-or-nothing proposition. We need to simply accept the occasional lapse and just get back on track.