Stop the cycle of low back pain
Did you know that sitting at a desk without taking breaks or exercising inconsistently can lead to or worsen back pain? According to Heather Eble, physical therapist and rehabilitation supervisor with the Virtua Rehabilitation Network, back pain and injuries are common. They are often caused by trauma like a fall or car accident. But, they can also be caused by poor posture over a prolonged time or improper bending and lifting.
"People hurt their backs by lifting heavy objects improperly, from sitting for the majority of the day or from working in tight, crowded or confined areas where movement is limited," says Eble.
She promotes proper body mechanics, postural exercises, flexibility and strength exercises to counteract back pain. "When lifting, bend at your knees and not at your back," says Eble. "Maintain your lower back's natural curve and keep the object close to your body. When something is heavy, ask someone to help you move it, and practice proper posture when sitting and standing. If you sit all day at work, stand up and move around every hour. Also, be sure to stretch your arms, legs, and back."
Eble encourages exercises to strengthen abdominals, legs and lower back - whether you have back pain or not. These exercises build the strength and flexibility you need to move properly.
She offers exercises that can be done intermittently at work or at home, without a trip to the gym:
- Try a seated row: push your arms straight out and pull them back, leading with your elbows, to squeeze your shoulder blades together.
- Do repetitions of mini squats: pretend to almost sit down - but stand back up.
- Do lumbar stabilization exercises: sit on a large gym ball and concentrate on tightening the muscles around your spine and abdominals while marching your legs or raising arms overhead.
For some with back pain, physical therapy may be the answer. "Therapy and exercise can help prevent the onset of pain and prevent symptoms from getting worse," says Eble. "However, it's also important to seek help for serious pain that doesn't get better within a few days, or pain that starts in your lower back and radiates down your legs." Other symptoms of a serious condition include leg numbness, severe leg weakness, or bowel or bladder changes, which can indicate pressure on the spinal cord.
Try this mini-workout for better posture:
- Keep your face forward and pull your head back slightly so that the center of your ear aligns with your shoulders.
- Roll your shoulders back slowly.
- Turn your head left to right.
- Set your watch, cell phone alarm or your personal planner as a reminder to stop for these mini-workouts.