Flip through the latest issue of Gulf Weekly.
Natalie Hilton, a physical education teacher at Bahrain's St Christopher's School, has joined the GulfWeekly team with a mission to help our readers get fitter. As well as holding a physical education degree she has written a thesis about body image and was co-founder and co-editor of a university newsletter. The 36-year-old has also written health and fitness columns for Australian newspapers. Hands up if you have ever had back pain? You are not alone. About 85 per cent of the population will suffer from back pain at some point in their lives. The good news is that around a staggering 90 per cent of sufferers can fix their back pain through the right type of exercise. Amazing, huh?
The spine is basically built for mobility. The series of small bones sitting on top of one another called vertebrae house the spinal cord and the magical engineering of the spine allow you to move in lots of different ways.
This is handy because just think about all the activities you do during 24 hours! Even when you're sitting still, your back is supporting your stomach and holding all the weight of your upper body. Obesity leads to incredible stress on the back and if you are carrying excess weight and have back pain the answer could even be simpler than you thought.
Surrounding the spine are both deep and shallow sheets of muscle. It's usually the muscles that cause the pain (as opposed to the bones or spinal discs) and the most common area is the central lower back.
Two reasons back pain is so dramatic are because the area is so rich in nerves, the pain can sometimes be exaggerated by the body. The other reason is because the back muscles are so big and have ceaseless demands placed on them, the body tries to protect itself by freezing the affected muscle and isolating any trauma with swelling.
However, spinal discs can cause difficulty too. These are round fluid filled pillows that sit between each vertebrae. They help provide cushioning and comfort for your spine. If one slips, it bulges out and can press on a nerve, as well as interrupt the integrity of the whole spinal column. You can imagine the pain and immobility this can cause! The cause can be anything from a fall, scoliosis (curvature of the spine), a car accident, or from contact sport. The good news is that exercise can help here too!
If you have or have had back pain, your first step in pain management is seeing a doctor to rule out anything serious like a slipped disc, spinal disease or a broken rib - or to discuss your nutrition and body weight concerns.
Your second step is to consider some lifestyle changes. For example, how is your mattress? Remember, you spend a third of your life in bed and the mattress should support you, not cradle you. Further, your pillow must be fairly flat and very springy to the touch.
What type of bag do you carry around? Try to avoid carrying heavy school bags, work bags or hand bags over one shoulder and opt for a back pack with wide padded straps. Do you lift things safely? Never lift anything with your back. You must always use your legs, bent at the knees with your head up. Or seek help. In some countries, there are strict workplace laws that prevent anyone lifting anything over a few kilogrammes without assistance!
Are you aware of the way you sit and stand? Always be aware of your posture. Talk to your boss about that old office chair that is uncomfortable and at the wrong height for your desk!
When standing, pull your stomach in and shoulders down while distributing your weight evenly onto both feet. What type of shoes do you wear? We have all heard about the damaging effects of wearing high heels all the time but not wearing an appropriate sports shoe for some activities can lead to knee, hip and back stress.
The third and most important step in your pain management is to exercise your way out of the trouble.
Yes, exercise. Remember, your back is made for movement and a strong and flexible back can mean no more pain.
In a lot of cases that I have personally had to deal with, the Pilates and Yoga studio has proven much better than the surgeon's table because it is much less invasive and a fraction of the cost (and it might even be fun!).
Running and jumping around is not an essential ingredient in your exercise recipe for a healthy spine. Stretching and strengthening all the muscles in your back, as well as around your hips on a regular basis, is.
If you are already training (to lose weight; to play football; to swim to Australia...whatever) you should include specific back exercises in your routine as part of your cool down.
Specific back lengthening and dynamic resistance exercises that will also make you very posture-aware, such as Pilates, FitBall or gentle Yoga class have remarkable benefits.
Additionally, it is very important to keep your deep and shallow stomach muscles strong as they act as a support system for your spine. Throw away the painkillers and get moving. Although if any pain is unbearable, very sharp or has been lingering for more than a few weeks, you may need to consult a doctor ... and good luck!
