July 4, 2016 ‐ By Nicole Breeden
Back pain is the worst pain, and I know I’m not alone in this sentiment. According to the American Chiropractic Association, as much as 80% of Americans suffer from lower back pain at any given point in their lives. Broken down even further; One-half of all working Americans admit to having back pain symptoms each year and it is one of the most common reasons for missed work. Do you hear that corporate America?
The back is a complicated composite of bones, ligaments, muscles and joints. Injuries or strains can stem from attempting the simplest task: bending over wrong, improper posture and bad exercise technique. If you’re anything like me, you continuously stress your muscles in these ways; you either own a bad mattress that you’ve yet to toss to the curb, or you’re the habitual sitter who becomes way too engrossed in work to walk away from it. As dedicated as we may be to our jobs, our bodies aren’t reaping any of the rewards of long sitting. I would know, as I’m entering my third week of lower back pain.
Statistically, we all experience it and even complain about it every day. But as I speak with so many sufferers, back pain is something we so often settle into and adapt as a way of life. Preventative and full healing measures are overlooked, pushing our spinal health to the side. One thing that I’ve learned from undergoing pain spasms is that we need to quickly respond when our body sends us warnings. What starts as tiny whispers can abruptly transition into a scream. Dear fellow back pain sufferers, if you’re not partaking in these daily/weekly methods now – it’s time! (Before it’s too late).
Check Your Sit Time – Though our attentions may be fully directed to the task at hand, we have (even if we have to set an alarm clock) to remind ourselves to get up, take a walk, or stretch for 10 minutes every hour. Too much sitting can become potentially hazardous and living a sedentary life should be avoided as early as possible. A few years ago, Bloomberg.com published an article detailing how your office chair is killing you. Research in the fields of epidemiology, molecular biology, biomechanics, and physiology is converging toward a startling conclusion: sitting is absolutely a public health risk. And exercising doesn’t offset it. When we sit, the muscles are relaxed and enzyme activity declines by 90% to 95%, resulting in fat camping out in the bloodstream, the Bloomberg piece noted. Within a couple of hours of sitting, healthy cholesterol plummets by 20%. Eventually, this causes problems in other parts of the body, like our backs. Long sitting also further adds pressure to the problem area, and can setback the healing process.
Gain Posture Consciousness – Our posture says a lot about the status of our spinal health. It’s easy to drift into the horrible habit of slouching, but with practice it’s just as simple to adjust. My chiropractor recommends standing straight, shoulders back, against a wall twice a day. Since posture often finds its way to the furthest part of our minds, when you’re on the go or partaking in everyday activities there are plenty of trackers and wearables to invest in for lumber-based slouch correction. Consider getting a posture and muscle tension exam annually. This has helped me take greater notice of the alignment and curving of my spine.
Relax Your Muscles – Massages are as much a necessity as they are a luxury. Studies conducted by the American Massage Therapy Association reveal that massages can be truly effective in reducing lower back pain. Each type of massage (Swedish or relaxation, deep tissue, or hot stone) has its benefits so before booking one, be sure to discuss your back pain with the massage therapist beforehand. If you can, aim for massages once a week, or if financially restricted, once a month will make all the difference.
Shock Therapy – Almost all medical practitioners will recommend cold/heat therapy for back pain. While ice packs and heating pads may do the trick, consistency is key, as there is great relief in shocking your body this way. Ice is proven to reduce inflammation over time, and heat has the power to relax and warm up strained muscles. If you suffer from sciatica or chronic back pain like me, your piriformis muscle goes into spasms that require the use of both methods to shock the body and shut down the nerves that fire pain signals.
Stretch Beyond Relief – every day should begin and end with stretching. The shower can wait, and we may have to awaken a few minutes earlier, but those first 10 minutes in the morning should be solely dedicated to targeted stretches. Everyone can benefit from stretching the soft tissues – muscles, ligaments and tendons in the back, legs, buttocks and spinal area, but to us back pain suffers, this is mandatory. No days off! Don’t give up or undermine your stretching routine if you don’t feel automatic relief – I’ve had to learn this the hard way. If we can commit to stretching the correct way, then the initial pain and injury that required the stretch will subside and the muscles and joints will learn to respond better.
