Excercise key to ward off back pain
According to the World Health Organization, as many as 8 out of 10 people are affected by some form of back pain at one point during their lives. With the help of the book ‘Back Care Basics’ by Stella Wellar, you can improve your posture and strengthen your muscles both to prevent back problems from developing and to treat existing back pain.
Although the spine is marvelous in its construction, and also strong and flexible, it is nevertheless vulnerable to a myriad of disorders. Some back problems are simply due to the process of wear and tear, while others are caused by infections, tumors, injuries, poor postural habits and even pregnancy.
Disc problems are also common and they occur more frequently as we grow older. With age, discs gradually lose water and become smaller, less springy and less effective as shock absorbers. The common ‘slipped disc’ is in fact a disc from which the jelly like content has escaped causing the disc to exert a pressure on neighboring ligaments or nerves which triggers pain.
Back pain can also be caused from injury to the bone itself or to muscles, tendons, ligaments or nerves. To prevent such injuries it is imperative to do proper warming up and stretching exercises before engaging in sports.
Inactivity such as sitting for prolonged periods of time exerts greater pressure on discs and puts the back at risk. Office workers who spend many hours at a desk without a break are vulnerable to back problems and this also concerns people who are bedridden through illness. Through a lack of exercise, joints become stiff, ligaments and muscles contract too much and this accelerates the degeneration of vertebral joints.
Being overweight constitutes another possibility for developing back pain but the most common cause of chronic back pain is compression of the lumbar vertebrae discs. When this occurs, the intervertebral discs shrink, the facet joints are thus jammed together and this triggers inflammation accompanied by pain. Compression of the lumbar vertebrae discs might be caused by weak muscles, especially those of the abdomen, which play a valuable supportive role. It may also occur because of a bad posture.
Prolonged sitting can cause disc compression as can wearing shoes with high heels which places unnatural stress on the spinal muscles and ligaments. Moreover, the aging process can take its toll on the spinal structures; with the passing years intervertebral discs lose some of their moisture content and their outer rings become more brittle, therefore, more vulnerable to cracks. As a result, fluids escape and this causes extra pressure on surrounding structures such as nerves which causes pain.
No one is immune to back pain, however, certain occupations pose greater risks than others. This is the case with jobs involving heavy lifting and twisting (construction work, nursing) and those requiring prolonged sitting or standing such as drivers, office workers.
Pain should be seen as a warning signal that helps to protect the body from tissue damage.
“The methods presently used to relieve pain are generally based on the concept that signals of injury can be modified or even blocked at the earliest stages of transmission within the nervous system. Their aim is to stimulate endorphin production, alter the perception of pain and raise pain tolerance”.
However, it is important to know that all medicines can produce unwanted side-effects, including skin rash, stomach upsets, headaches, drowsiness, dizziness, fatigue and insomnia. You should always talk to your doctor or pharmacist before taking any medications.
Although back pain often responds well to a short period of bed rest, nowadays the consensus is that keeping mobile is best for your back.
“Regular activity keeps the muscles that support the back strong and the spinal joints freely moving. The stronger and more flexible these structures are, the less vulnerable they will be to injury”.
The good news is that you can do a great deal, perhaps more than you can imagine, to prevent back problems from happening. One very important thing you can do is to perform some stretching and strengthening exercises everyday. Another helpful step to maintain a strong and flexible back is to get into the habit of practicing good posture at all times. A good posture requires you to hold your body in such a way that your spine is well aligned, your muscles are not unduly tense or overstretched and pressure on joints is even and natural.
Experts also agree that back problems can be treated by a combination of non-surgical treatments. These include physiotherapy, medications and the most important, namely exercise.
Appropriate exercise improves the strength of the muscles supporting the back. It also keeps the joints moving freely. The stronger and more flexible these structures are the less vulnerable they will be to potentially damaging forces. Regular exercise prevents or delays the onset of osteoporosis. Moreover, stretching exercises facilitate the removal of wastes, such as lactic acid (which is associated with fatigue) from the muscles. Regular exercise also helps you to cope with stress and so reduces your chances of becoming anxious, a state that aggravates pain. Exercise is also of use in the most painful back conditions because it appears to increase endorphin levels and it acts as an antidote to sleeplessness which many back pain sufferers experience.
“The key words to guide your practice are slowly, smoothly and attentively. It is important to concentrate on what you are doing and be aware of the effect it is having on your body. This will help to prevent injury caused by overexertion. It is also important to synchronize your movements with regular breathing which reduces the build-up of stress and tension that results in pain.”
The background information in this book will help you understand the different types of back pain and their causes. You will also learn simple but effective exercises which strengthen your muscles and relieve discomfort.
Source: Arab News
Category: Features, Health alert
