Working out and Back Pain

Back pain is something that haunts most of us in some form or another. Often, symptoms show up without a real rhyme or reason - did switching the laundry over do it? Or maybe I stepped down the stairs funny...?

According to the American Chiropractic Association (ACA), low back pain is the leading cause of disability worldwide. They also estimate that 80% of the population will experience back pain at some point in their lives - that equals about 4 in every 5 people.

With the way your spine is designed, there is a complex system of joints, muscles, ligaments, disks, vertebrae and nerves which can become injured/inflamed and contribute to back pain.

So, what can you do to prevent back pain?

Well, the ACA recommends:

- Maintain a health diet and weight

- Remain active (with medical clearance)

- Avoid prolonged inactivity

- Maintain proper posture

- Lift with your knees to avoid excessive stress in the lumbar spine

Now you're wondering, where does personal training fit in here? Well, unfortunately, due to an influx of poorly trained and inexperienced personal trainers, it often contributes to back pain! This is where it is important to select a trainer who assesses your movement and posture and factors those results into your training program. So, anyways, as mentioned above, most of the factors contributing to back pain are actually 100% within your control, and, with proper medical clearance, can be helped and prevented by working with a personal trainer.

Often, it seems that when someone injures their back, they become inactive. Short-term, this si good for healing and can help - but fear of re-injury (or flare up) keeps people from going back to exercise. I am here to tell you that will only make things worse for you! The best course of action would be to find a trainer with experience working with clients suffering from back pain (ahem ahem) and hire them in an instant. Your back will thank you!

I can tell you as someone who has personally suffered from severe low-back pain, exercise is the only thing that keeps the pain away. I tried painkillers, chiropractic, physical therapy, massage and other funky things I won't mention. The only modality with lasting effects is properly planned and executed exercise, starting from the core out!

Are you inactive because of low back pain? If you have medical clearance to do so, give me a call or shoot me a message and lets do an assessment and see what I can do for you.

#IAMSTRONG

References:

1. Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.2. Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.3. Rubin Dl. Epidemiology and Risk Factors for Spine Pain. Neurol Clin. 2007; May;25(2):353-71.4. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD.5. Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.6. Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.7. Chou R, Hoyt Huffman LH. Nonpharmacologic therapies for acute and chronic low back pain: a review of the evidence for an American Pain Society/American College of Physicians Clinical Practice Guideline. Ann of Internal Med 2 Oct. 2007;147(7):492-504.8. Bronfort G, Haas M, Evans R, et al. Evidence-informed management of chronic low back pain with spinal manipulation and mobilization. Spine. 2008;8(1)213-225.9. Goodman D, Burke A, Livingston E. Low Back Pain. JAMA. 2013; 309(16):1738.


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