One of the most common reasons why people visit a physician is because of back pain—usually for lower back problems, but also for neck pain. Statistics tell us that 90% of people will hurt their back or neck at some point in their life, usually while doing some common, every day activity. Surprisingly, most back and neck pain is not due to heavy lifting, but to simple bending or reaching for something. Usually there is no warning, just sudden pain and spasm in the back or neck. Why is this so common and what can we do to prevent back and neck injuries?
The fact is, our spines are not well designed for upright human activity, but would better serve a 4 legged creature! Thus, we are by nature more susceptible to back and neck injury. Add to this some lazy posture and extra weight and we have the “perfect storm†for back problems.
I emphasize three factors to prevent back pain:
1. POSTURE: Always try to keep your ears, shoulders and hips in line, even when bending or reaching for something. This really means more bending with your knees when standing and using some type of lumbar support when sitting, especially when sitting in a car or in front of a computer.
2. FLEXIBILITY: Stretching your neck, back, and leg muscles every day can help avoid pulls and strains. This is especially important after the age of 35 when we all gradually loose a lot of our normal tissue elasticity. Ask your doctor or a physical therapist for information on proper stretching to prevent injuries.
3. STRENGTHENING: Strengthening your back actually means strengthening your core muscles, especially your abdominal muscles; this can be done with simple “crunches†or by more formal training such as pilates or yoga. You do not need to life weights to make your back stronger!
When it comes to back pain (as with many other conditions), “An ounce of prevention is worth a pound of cure!â€