Low Back Pain: a Place to Start

by Ryan Starnes

Working to resolve a back issue from multiple directions can have a better effect than using a single approach alone.  In fact, there are a number of physical and psychological risk factors for low back pain that may suggest that many low back issues are due to multifaceted problems.  More importantly, there are many simple and easy lifestyle changes that can substantially improve a low back condition.  Try the ideas below to see which ones work well for you.

1. Exercise.  Research has found that exercise can have a positive effect on chronic low back pain.  Exercise can also have a protective effect on future back pain episodes. 

The goal with movement is to identify the exercises and activities that promote lasting positive changes. This list can include walking, tennis, swimming, or any other activity that is enjoyable and comfortable.

In the gym we see many individuals with tightness and weakness in the muscles that support that spine and pelvis that when corrected relieve their back issues. Also, tightness or weakness that is only present on the left or the right side can create torque through the spine. In these situations, the tight muscles need stretching and weak need strengthening.

2. Sitting Posture and Sitting Breaks.  A sitting posture that incorporates an indentation in the small of the back (as is usually present with standing) is better associated with less back discomfort than slumped postures.  A slumped posture is more likely to aggravate a back condition.  Also, taking regular breaks from sitting temporarily relieves the stress on the supporting tissues.  Try taking a sitting break once every 30 minutes. 

3. Stress Reduction. The hormonal and neural changes of stress can actually amplify pain sensation and make a back problem feel even worse.  Moreover, stress hormones can cause breakdown or reduce the rate of repair of muscles, ligaments, and other tissues in the body. 

A daily 10 minute break during the day can provide a step in the right direction for many stressful lifestyles.  No people, no TV, no computer, no cell phone and no effort to busy yourself… for 10 minutes.  Lie down and focus on your breathing, sit and look out the window, or enjoy a cup of tea in your backyard or at a local park. 

References

Butler, D. (2008).  The Sensitive Nervous System. Aldelaide City West: Noiogroup Publications.

McKenzie, R. & May, S. (2003). The Lumbar Spine: Mechanical Diagnosis & Therapy. Raumati Beach: Spinal Publications.