Do you have back pain?
Do you have back pain?
If you answered “yes” to this question, you are not alone. According to the American Council on Exercise 60-80 percent of adults in the United States suffer from lower back pain at some point in their lives. An estimated 50 percent of Americans will have back pain within any given year. In fact, back pain is among the top-10 reasons for visits to the emergency room or doctor’s office.
What causes the pain and what can you do about it?
Back pain is a very complex issue and there are an infinite number of potential causes. Although it would be impossible to cover all of them in this column, we can, at least, pinpoint a few, and look at ways to alleviate the pain.
Starting with the obvious, back pain can stem from an injury. Using my own experience as an example, my back issues began with a car accident. My car was “T-boned” by another driver, causing my body to jolt, resulting in a sprain to the ligaments (connective tissue that attaches muscle to bone) in my back.
However, there are many other causes of back pain. Just to name a few of the more common ones:
n Poor posture. Weaknesses in the abdominal muscles, hip flexors, hamstrings, and lower back can change your hip position and natural curve of your lower back. My last article addresses linear alignment. By properly aligning your body, back pain can be reduced if not eliminated.
n Sciatica. The sciatic nerve is one that runs from the spinal cord at the lower back and runs through the pelvis, into the rear end, down the hip and finally down the back of the legs to the feet. It is very common for this nerve to get pinched, thus causing anything from minor discomfort to severe pain.
n Disk abnormalities. A herniated disk, which happens when the disk bursts or when the substance within the disk pushed outward then presses on a nerve.
n Spinal stenosis. This happens when the area around the spinal cord and nerve roots narrows. It could be a result of arthritis and/or bone overgrowth.
n Osteo-arthritis. This occurs in joints when the cartilage (the soft, spongy substance that cushions the joints) deteriorates, or becomes damaged.
n Osteoporosis. This is a bone disease where the bones lose calcium and they become more fragile and are more prone to fracture. It is more prevalent in women than in men, although it can happen to either gender.
n Obesity. Excess weight increases the pressure on the spine and on the disks. The spine may be pulled forward and out of alignment by a large stomach, thus increasing the possibility of back strain.
So what can you do about it?
First and foremost, exercise! A strong back is much more resilient to injuries and other mishaps than a weak back. Strength and flexibility training, including weight-bearing exercises and stretching will go a long way in preventing (and reducing) back issues. I highly recommend low- or no-impact activities. Also, as previously mentioned, proper body alignment will help prevent many back problems.
Also crucial is proper nutrition. Bones that do not receive the vitamins and minerals (such as vitamin D, calcium and magnesium) will not have the strength they need to withstand many day-to-day activities, much less sustained trauma.
The upshot of all this? Watch your back! Take care of it, and it will take care of you.
If you have any questions, or would like more information about T-Tapp or any other fitness matter, please contact me at (408) 981-1566 or e-mail me at
ho**********************@ve*****.net
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Karen Seraphine holds a master of arts degree in physical education/fitness management from New York University and is certified by the American Council on Exercise as a personal trainer and a lifestyle and weight management consultant and is a certified T-Tapp Trainer. She is the president of HomeRun Personal Training in Gilroy.
