Three Ways to a Better Back

Tuesday, 12 January 2010 21:39

"Three [Simple] Ways to a Better Back"

Anthony Hugh Close [D.C. B.Sc.]
Wellington Allied Health Limited
Level 1, 64 Dixon Street Wellington, New Zealand 6011
DDI: +64-4-499-3872
www.anthonyclose.com
All requests for reprints should be directed to: www.anthonyclose.com/contact

Sure you have heard it a million times, lift with your legs and not your back.   A lot of good that information did you, right?!  Well here are three easy tips that will get you back on track to a pain free life.  Best of all, they are scientific, tested, working and FREE!

1.        Improve your balance! Poor balance is a very high predictor for lower back pain.  If you cannot keep your body balanced during standing, how the heck do you expect to do it walking or running?  Improve your balance by standing on one foot.  If you are between the ages of 20-40 you should be able to stand for about 35 seconds on one foot with your eyes open.  If this is too easy, try closing your eyes.  Your time with eyes closed should be about 15 seconds.  If you wobble, hop, touch your leg to the other then you are disqualified.  Ages 40-60 should be able to stand on one foot with their eyes open for 25 seconds and eyes closed for 8-10.  Practicing this for at least 5-6 minutes every day will improve your balance and your back in 2-4 weeks.

2.       Build your core endurance.  NOT STRENGTH.  Strong cores don't always equate to better backs.  Why?  Often the mechanics of building a stronger back equal disaster for the spines long term health (in other words, they don't correct poor habits).  Focus on low compression and endurance when starting out.  We want to be able to support our spine all day long.   For low compression exercises that are perfect for building spinal endurance try googling the following: The Bird Dog, The Curl Up, The Side Bridge.  These are all excellent when performed with meticulously perfect form.  How many reps and sets for endurance?  Try starting with the following pyramid: 5 reps, 4 reps, 3 reps, finished!  Hold each for 6-8 seconds (less if troublesome).  Do these exercises every day for 2-4 weeks for massive results in your lumbar pain.

3.       Stay active.  This should really be number one.  But it seems so simple and common sense-ish that I have placed it last.  More bed rest doesn't equal a better back.  In fact, it leads to prolonged back pain.  Keep moving, even if slightly uncomfortable.  Acute lower back pain usually last about three days.  During this time bed rest for brief periods helps because it keeps you from doing those bad habits (such as over flexing or extending) that hurt your back in the first place.  Other ways to combat the acute flare-up is with simple analgesic relief.  Just keep active with proper and mechanically sound movement.

If your back keeps going through cycles of on-off pain, it's because you are adopting poor movement habits.  These poor habits need to be "re-programmed" and I will be the first to say, "It's much easier said, than done."  However, it is the true "holy grail" of lumbar pain relief.

-Dr. Anthony