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Sidelined by back pain? Try these fixes!
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© Gabriel Blaj | Dreamstime.com
Studies estimate that 80% of all Americans will experience back pain at some point in their lives.1 Here are some of the best ways to fix back pain, or (better yet) prevent it from occuring in the first place!
Tip #1: It may not be your back
Frequently, back pain originates in the legs, which is why low-back stretching doesn’t help at all. In fact, the lumbar spine isn’t designed for great range-of-motion (R.O.M.). Instead, much low-back pain comes from the back being forced to flex due to overly-tight legs and hips.
Almost as common, and much more painful, is piriformis syndrome – a frequent cause of sciatica. The piriformis muscle runs diagonally from the base of the spine to the head of the femur, and either crosses against, or is pierced by, the sciatic nerve. Tightness or inflammation of the piriformis can cause pressure on the sciatic nerve, sending excruciating, shooting pains from the back to the toes.
Try a variation on the basic hamstring stretch by keeping the chest high, the hips back, and the knee slightly bent. This will focus the stretch in the tight hammie rather than shifting it to the low back, or the tendons and ligaments behind the knee. Think about trying to pull your tailbone away from your heel and you’ll hit the right position.
To stretch the glutes, lie on your back with your left knee bent and left foot planted on the floor. Hook your right calf over your left thigh (think about making a figure “4” with your legs). Reach around your left leg and grasp your thigh or shin in both hands. Pull back enough to create a gentle stretch in your right glute and hold for 30-60 seconds. Switch legs to stretch the left side.
A simple variation puts the stretch in the piriformis muscle. Rather than reaching through the “figure 4” of your legs, reach around the outside, which will pull your knee toward your chest.
Tip #2: Lift with your hips
We’ve always been told “lift with your legs, not with your back”. True though this is, the phrasing is misleading, and tends to leave people trying to keep their torso too upright. By bringing your hips up and back slightly, you can maintain the natural lumbar curve of your spine rather than risking a serious disk injury from a rounded back.
Originally called the “Health Pull”, the deadlift is the single best way to practice safely picking stuff up off the ground, as well as strengthening your legs, hips, and “core” muscles. Learn it, and practice it as part of your regular fitness regimen!
It should (but generally doesn't) go without saying that a proper warmup before your workout is critical to injury prevention. When in doubt, the extra warmup set is always your best bet.
Tip #3: Use active recovery
“Passive recovery” is just a fancy way to say “rest”. While this is an important part of the fitness cycle, “active recovery” can make a huge difference in progress, as well as the prevention of pain.
Full-body stretching should be a regular part of your routine, not just a way to rehab things that already hurt. Many people find yoga to be particularly effective in establishing a consistent regimen, or you may simply put stretching as part of your daily waking- or bedtime-custom.
Self-myofascial release (SMR) using a foam roller is another excellent way to improve flexibility through the hips, as well as blood flow through tired muscles of the legs and back. A softer roller will be easier for beginners (who likely have severe “hot spots”), and a firmer roller is good once you’ve gotten further into it. If you’re really hardcore, just use a piece of 4” diameter PVC pipe.
Massage can do wonders for the muscles in the hips and back, and help prevent problems from occurring as well as fix things once they do happen. Look for a qualified medical massage or sports massage therapist – what you receive at McMassage chains may feel good, but won’t do as much toward recovery.
Heat- and cold-therapy have also been used with great effectiveness in sports applications for decades. Hot tubs and steam rooms are the most common (and most comfortable!), but ice baths and packs may provide better results.
Tip #4: Use anti-inflammatories wisely
Non-steroidal anti-inflammatories (NSAIDs) can be extremely effective in reducing back pain, but they need to be used correctly. Using them on an as-needed basis as painkillers can simply mask the symptoms of back issues, making it easier to aggravate them. The best use of ibuprofen or naproxen sodium is to break the pain/inflammation cycle.
Inflamed muscles and connective tissues physically rub against nearby hard tissues, making it a long, tedious process to reduce the swelling. By maintaining a regular dose of NSAIDs until the inflammation has decreased enough to stop perpetuating itself (usually a few days), you actually give your body a chance to recover.
Tip #5 Everyday actions matter!
When it all comes down to it, you spend maybe 3-8 hours a week in the gym...giving you another 160-odd hours a week to mess it all up. Make sure your day-to-day habits provide for good back health.
- Maintain a healthy weight
Carrying around extra bodyfat is hard on the knees, ankles, heart lungs...and back. Ask anyone who has lost a significant amount of weight about the impact on their back health. It truly is a “weight off your shoulders”.
- Like your mother always said, “stand up straight”
Good posture is critical to good back health. Keep your chest high, and look people in the eye. You’ll look better, feel more confident, and have less back pain. If you work at a desk, make sure your work station is designed for sitting up straight as well.
- Start from the ground up
Shoes matter. High-heeled shoes are designed to make women’s calves look shapely, but they’re murder on the low back, and can lead to chronically shortened calf and thigh muscles.
- You are what you eat...
..and drink, and consume in any way. Fruits, veggies, and lean proteins help ensure your muscles get the nutrition they need. Good hydration helps your body deliver nutrients. Junk food and cigarette smoking displace and block vital nutrients, and can be a significant factor leading to back pain.
Tip #6: When all else fails
Sometimes medical intervention is necessary. Chiropractors are a great resource for non-invasive and drug-free medical care, and spinal alignment fits just as well into the heading of “active recovery” as “medical care”. Physical therapy can often resolve problems by training the muscles to bring the back and hips into the correct position. And of course, in cases of severe inflammation or if a problem in the spine is suspected, consult your physician.
Remember – take care of your back, and it will take care of you!
1Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.
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