For years and years I had no idea why my back was always in pain. I had X-rays done and it never showed anything. Finally I went to see a Chiropractor. After weeks of treatment and still no relief, an MRI was ordered and I learned that I have a herniated disk. My options were limited, surgery or steroid injections. Neither sounded like something I was up for. So, I started doing some research and digging. I found that sitting for long periods of time and inactivity are the worse things possible for the back. I started out slow. I did yoga and low impact work-outs. I quit running and doing any type of workouts that required a lot of jumping. It was slow going and torture but, after a bit of time I started to feel a lot better and see improvement. Now I am back to my full strength workouts with the exception that I still don't run much. I'm not saying my situation or what I did is what you need to do. Consult your own physician and or Chiropractor for their advice before doing anything on your own. Here are a few things that I learned that may or may not help.
1. Sitting puts nearly twice the amount of stress on the back that standing does. Mainly because when sitting most of us slouch and do not use proper posture to support our backs.
2. Activity and motion are necessary in keeping the back strong and supplying much needed nutrients to the disks.
3. Sitting for longs stretches of time also shortens our hip flexors which in turn can make our pelvis rotate and increase the load on the lower back.
4. Hamstrings tighten when sitting for prolonged periods of time and cause pain in the lower back.
5. Sitting causes a flattened and or flabby butt. You glute muscles are a huge player in keeping your back pain free. When they are weak the quads must step in and pick up the slack.
So, to help with these issue I've done the following:
1. Stand up and walk around frequently
2. Bend and stretch to get blood and circulation moving
3.Squats. I started with body weight only and in a shallow position and built up from there.
4. Lunges. These are highly recommended by most health care practitioners because of the building effect they have on the glute muscles. To learn the proper way to do lunges, I suggest researching or asking a health care professional.
6. Try using a foam roller. Foam rollers can be used on many different muscles. If done properly they work wonders. Make sure to research the proper way to use your foam roller before beginning.
These are things that I do on a regular basis along with my workout routines to keep my back as pain free as possible. Please keep in mind that I am not a doctor or a health care provider. I am only expressing what I have found to be beneficial for me. Please consult your own doctor or health care provider before trying any of the above mentioned.
What are some ways you treat or find relief from back pain? I would love to hear back from you.
Much Love & Blessings,
D
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