Everyday Back Care

Dull aches, stiffness, tweaks, sharp stabs, immobility—back pain causes 70 percent of all time lost from work. "Our biggest enemy as far as the back is concerned is the unintended consequences of civilization," says Geoffrey S. Masci, a chiropractic physician in Port Townsend, Wash. "The activities of modern industry and administration don’t match the hunter-gatherer design of the body. We’re no longer digging roots or running in the veldt."

The body is designed for walking and varied movement. Sitting in one place causes all the weight stress force to accumulate in the lower back. Also, inactivity creates loss of flexibility. Many low back problems can be managed and/or prevented by establishing a regular program of stretching. Approach stretching from a slow, steady aspect, and avoid bouncing. Maintain each stretch for 10 to 15 seconds. Do not force your body beyond its normal limits. Expect to feel a good muscle extension, not pain.

Following are some basic stretches to improve low back flexibility:

• Sit up against a wall with legs straight out and reach hands toward toes.

• Lie with back on floor. Draw one knee up and gently pull toward chest with hands on hamstring (back of upper leg). Repeat with other knee.

• Sit on the edge of a chair, feet flat on floor, legs apart for wide support base. Roll upper body in between legs. Let arms hang down, fingertips touching floor if possible.

Strengthening the abdominal muscles also is essential to a healthy back. The abdominal muscles, located between the diaphragm and pelvis, are roughly 45 percent of the total support of your back. "It’s the single most effective muscle group," Masci says. "If you pay attention to it, you’re going to get the most bang for your buck." To get acquainted with your abdominal muscles (or abs), start with low-key exercises.

• Stand with back against wall, posture erect, arms bent at elbows. Push elbows into wall. Abdominal muscles will gently tighten.

• Sit with back supported by chair, place palms on abdomen. Inhale, pull abs in, exhale, release abs.

For a more extensive abdominal workout, join a fitness class, work with a trainer, get exercise handouts from your physician, or peruse yoga manuals.

A few additional lifestyle changes can enhance back health. Walk regularly for strengthening, stretching, and aerobic benefit. Aid circulation by drinking plenty of water. Adequate circulation provides nutrition to back muscles through the transport of glucose. Also, oxygen is transported, improving muscle function. When lifting heavy objects, squat and use legs instead of bending the back. Reduce stress. Tense muscles may contribute to back problems.

Much of the deterioration of the body is due to inactivity. By following a regular fitness program that includes stretching and abdominal exercises, the body stays strong, and episodes of low back pain can be reduced or eliminated. "It’s better to do something than nothing," Masci adds.

Any onset of severe back pain should be evaluated by a doctor.

Carole Marshall is a writer in Port Townsend, Wash.

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