Now that the weather is really getting warm and inviting us outside, I know that more of you are getting back into your summertime habits. Becoming active again in the summer after recuperating all winter can be a shock to the body. In the spring and early summer, every year like clockwork, we begin to see the intrepid and overenthusiastic weekend athletes trickling into the clinic with “something going on with my back.”
This is no coincidence, we use our backs for everything and they don’t get much time off. So whether you are running again, gardening more, or starting a new outdoor movement activity for fun; please consider paying special attention to your back.
The following information is for general health but especially for those who are in pain frequently and also have there cofactors:
- A long or stressful commute
- Stiff shoulders/neck/hips in the morning
- Pain after long periods of sitting or standing
- If you travel frequently and carry heavy luggage
- You are in postpartum recovery
- Recently began carrying something heavy in daily tasks
How to Identify the Origin or Cause of Lower Back Pain
Let’s be clear; not all back pain comes from an injury that is easy to pinpoint. Sometimes we “wake up with” a new pain. It can be very mysterious and frustrating. You also would want to know whether you can treat the pain yourself, or when to talk with a medical professional.
Falling down and hurting your back, a chronic problem suddenly changing, or pain so severe that you can barely move are all types of pain that require more specialized care and proper evaluation from a medical professional. General body pain that comes and goes or appears suddenly like a strain is a good candidate for being treated by techniques you can do by yourself.
Common causes of back pain with structural imbalance versus an injury can be related to lack of mobility, like sitting or standing for long periods at work. Another example would be sitting at a desk and clenching and holding muscles as part of a stress response, which people are usually unaware of.
Describing the quality of your pain can also be a great diagnostic tool to help narrow down causes and treatment strategies as you work with therapists. Pain that burns like fire or feels like electricity can mean nerve impingement and inflammation. In some cases pain can travel down the legs in a very specific area attributed to a nerve root, called a dermatone, this feedback can pinpoint the origin of a nerve compression. Dull pain that aches, painful spasms and cramps, and lots of cracking/popping noises can be related to muscle imbalances or joint misalignments.
How to Protect Your Back
For most body pain, but especially in situations of back pain, stretching the body and staying flexible is a powerful tool for both recovery and prevention. The key to lasting pain relief for many people lies in rebalancing muscle tension in the body.
The ancient body movement systems of Tai Chi and Yoga are an excellent place to start researching a full body movement practice. Several parts of your body that support your back need to stay flexible and cooperate together to help avoid pain. The more targeted approach is strength training for the lower abdominal area and the pelvic floor area that has proven essential for maintaining lower back health. In order to support the job your lower back does the opposite structure (the abdominal muscles that make up your “core”) and the underlying structure (the bowl of support muscle inside of your pelvic “floor”) must also be toned and activated. For basic muscular imbalances a combination of hip opening and training of the lower abdominal muscle groups is a great place to begin.
The following is a list of suggestions to support the recovery from and prevention of lower back pain, pelvic imbalance, and lower abdominal weakness. These are examples and suggestions, please do your own additional research and find a pace and routine that works best for you as an individual. I highly recommend the following workouts all without added weight (use your own body weight only as a beginner) and with low reps to build muscle coordination.
Most beginner squat and lunge variations as well as moves called “dead bug” “plank” and “pelvic thrusts” are very helpful, again without added weight, to condition your body to be balanced. Here are some videos to get you started, pay close attention to the posture and form as this determines you are strengthening the correct target areas.
For targeted adjustment of the sacral and deep hip area working with a resistance band and using a ball is suggested.
Lower abdominal work targets the areas that support your lower back and allow relief for those overworked muscles. A strong core means less back injury and more stability overall. Several of these can be done on a work break, or while still at a desk.
Remember to start simple and go slow, working up to an 8-10 minute routine, especially if you are recovering from a major health event or an injury.
Take care and keep moving!
About the Author
I combine Traditional Chinese Medicine, nutrition, and a patient-centered approach to help individuals achieve lasting whole-body wellness.
