LOW BACK PROBLEMS

At some time in their lives, over 85% of people experience some problems related to the lower back.  Pain, stiffness, limitation of movement, and nerve compression syndromes are the most common symptoms.  The discomfort of sciatica affects the lives of millions.  Shrinkage of intervertebral cartilage, spinal bone density reduction, neuronal injury, arthritic changes, and narrowing of the spinal canal are some of the pathologies involved. 

Walking exclusively upright is uniquely human among mammals.  Although other primates do stand on two feet, they mostly move around on four.  Our posture is acknowledged to have been an important factor in brain development.

Being upright freed our hands and arms to be able to perform advantageous survival, adaptive, and creative activities.  An upright posture has been a necessary prerequisite for all the accomplishments human beings have achieved.  We could carry things, which led to inappropriate lifting.  Consequently, we injure the lower back.

The lower back is an inherently inadequate structural time bomb.  The anatomy in this area just begs for relief from the trials demanded of it.  The upright human spine is missing protective structures and support, making it susceptible and vulnerable to disease and deterioration.  And that is exactly what happens.

It is important to recognize that the spine in general and the lumbar portion of this structure are prone to problems because they lack the necessary support and organization to prevent these problems.  We need to use this insight to encourage ourselves to slow the progressive deterioration and to avoid injury.  Our efforts in this regard should begin in the teenage years.  The sooner we institute a pattern of conditioning, toning, and supporting the spine, the greater the benefit.  Embracing lifestyle habits that mindfully protect and consciously avoid abusing one’s backbone is key to maintaining spinal health.  

Lumbosacral illnesses are initiated and progress for long periods of time before symptoms occur.  The developing defects affect the health and well-being of the entire body.  With the onset of pain or other symptoms, the toll on energy is increased.  This drains our natural resources to repair and resist.  Thus, back problems make us more prone to other illnesses.  Any chronic problem inhibits the ability to compensate and fight off other assaults on health.  

The program for preventing spinal problems contains many of the elements used to treat these disorders.  For either goal, you must be self-aware of your actions.  Be careful when exercising until you know your current limits; then you can gradually expand.  For stretching, it is better to do less and then add.  Extending too far can cause injury.  

Strong abdominal muscles support the lower spine and help prevent injury.  Full sit-ups, perhaps practiced when you were younger, put a strain on the spinal muscles and aggravate pain.  Best to do crunches.  See my blog: “Abdominal Muscle Strength and Good Health” from November 11, 2020 for greater detail.

Relaxing the small muscles that connect to and attach the vertebrae relieves strain.  Lie down in a comfortable position and focus your attention on your lower back.  Imagine there is a river flowing around each vertebra before it moves up to the next one.  Feel the muscles relax.  Move your concentration upward, centering your mind on each area of the backbone.  Move down if the loosening sensation dissipates.  Spread your consciousness all the way up to the neck.  The many components of the spine function harmoniously as a unified organ to achieve your goals and prevent injury and deterioration.  Do this meditative exercise daily.

Stretching and loosening up the spine begins with the feet and expands to the neck.  Limiting your care to one section is incomplete.  It’s all part of the whole.  Each piece is interrelated and affects the others.  Partial care can actually make the whole worse.  It’s like making your biceps large and powerful without addressing the deltoids, triceps, and other muscles.  The imbalance is destructive.

Stretch the calf muscles, the achilles tendons, and the neck.  These exercises are described in my blog: “Stretch for Optimal Health” posted May 3, 2020.

Also stretch the entire spine at once.  Stand with your feet pointed forward, about shoulder width apart.  Bend forward slowly while moving your left hand between your legs and grabbing your left ankle from behind.  (Be careful as you lean further.  If you feel any pain or dizziness or any other discomfort, go no further.  Let your body guide your own capability.  You can stretch more as you get used to the position.)  Your fingers are lateral to the ankle while your thumb is medial.  Point your right arm to the ceiling, bending the right hand back so the palm faces up.  Look at the back of your right hand, twisting yourself to the right.  Hold for 30 seconds.  Slowly stand straight.  

There should be no discomfort entering, holding, or leaving this position.  Shorten the reach of the stretch to avoid feeling discomfort.  In other words, just reach your left hand to the back of the mid-thigh at first.  Over time, you may find it easy to bend further.  Always stretch less severely than you think you can to avoid injuring yourself.  Progress gradually.  If you are unsure what to do, you should consult with a physical therapist to monitor your progress.

Repeat this “Spinal Twist” with the right hand holding the posterior part of the right ankle.

Another important stretch of the spine is to arch the back.  There is a yoga posture called the “cobra” that illustrates this exercise.  Some pictures of this position show people with extreme extension of the spine.  The novice should begin with only a slight elevation of the head.

Be wary of lifting.  Always keep your back straight and raise up with your legs.  Be careful how much weight is involved.  Consider wearing a back support when lifting.  It is easier to breeze through heavier objects when you are younger.  Damage can still be done, even when no pain is felt.  The larger problem is imagining you can stress your back as you age.  But, . . . OOPS!  Thinking you can be tougher than you really are leads to injuries.  

Mindfulness is important to preventing back problems.  Pay close attention to how you walk.  Slipping,, tripping, and falling can initiate or aggravate a back problem.  If you want to be a tourist as you wander about, stop and then look around.  Take care of your back, because it won’t just take care of itself.