It is a reality: everyone do experience some degree of back pain at some stage of their life, and it doesn’t get any better with age! Although it is safe to check with your doctor, back pain does not imply you have any significant damage to your spine or any significant disease. The pain comes from the muscles, ligaments and joints. It often comes and goes, and comes back again until it becomes chronic and a real pain in the b…ack interfering with your daily activities.
There are tons of reasons for back pain and some common ones are…
* stress: what a surprise!! One of the side effects of stress is increased muscle tension. This can lead to fatigue, stiffness and localised pain. Constantly tight muscles can create imbalances in a person’s posture that may cause misalignment of the spine.
* muscle and ligament strains: weak muscles and ligaments are unprepared for sudden or heavy loads and are easily injured. Lifting a heavy load the wrong way, an unusual bout of exercise or even bad posture over a period of time can cause back pain.
* arthritis: osteoarthritis and ankylosing spondylitis are two forms of arthritis linked to back pain.
* osteoporosis: disease characterised by thinning of the bones. The vertebrae can become so porous and brittle that they break easily. Pain is due to the fracture of the vertebrae.
* sciatica: develops when the nerve that runs from the lower back into the leg is compressed by a bulging intervertebral disc, causing pain.
* scoliosis: lateral curvature of the spine.
* herniated disc: in between our vertebrae, small sponge-like pads act as cushions to absorb everyday shocks to our spinal column. Aging and injury can cause those discs to rupture or bulge, putting pressure on the nerves in our spine and causing significant pain.
It is no surprise that most cases of back pain are exacerbated by lifestyle factors, including:
* poor posture
* lack of exercise, sedentary life
* stress (him again!)
* overweight, obesity
But the good news is that something can help maintain a healthy back and relieve pain, in some cases get rid of it entirely: YOGA!!! Of course! How many times have I heard people mention how good their back was feeling when they did practice Yoga, and often came back as soon as they stopped their practice. But why would you stop practicing in the first place? Ooooops, sorry, drifting away… ;-) Although there are encouraging studies on the subject, it does make all sense, at least to me: Yoga strengthens the skeletal system, the muscles, it increases flexibility, reduces muscle tension, decreases fear and avoidance of movement, it also lowers psychological stress. All the good stuff :-)
What else should you do/not do? From practicing Yoga to changing your (bad) lifestyle habits…
* stay active: your back is designed to move! Walking 30 minutes a day at a moderate pace is a good place to start: 10 minutes in the morning + 10 minutes at lunch time + 10 minutes at night = 30! But also strengthening your abdominal muscles to release the pressure on your spine and improve your posture. Did I hear the word Yoga again? Well yes let’s face it, Yoga does that to you.
* watch your body weight: a big Buddha belly puts extra strain on the back!
* lift and carry safely: if you are picking up a heavy load, squat down, hold the object as close to your body as practical and lift by using your legs, keeping your back straight. Get some help from another person or use equipment if the load is too heavy.
* prefer a backpack over a heavy hand or messenger bag: it creates imbalances in your posture and strain the muscles in your back and shoulders.
* be aware of your posture, especially when you sit, do not slump! Sit in upright position while maintaining the natural curve of the spine. Take regular breaks if you stand, drive, sit for extended periods of time.
* learn some relaxation techniques, at a Yoga class!
* consider changing mattress, if it is too soft or too hard it can aggravate a sore back. Also avoid sleeping on your stomach.
* should i really mention high heels?
Assuming I’ve managed to convince you to give a go at Yoga, here are a few essential precautions to take before stepping into a Yoga studio…
* check with your doctor the practice of Yoga is safe for you, especially if suffering from a more serious condition such as a herniated disk or a fracture.
* make sure your practice is supervised by a qualified Yoga instructor and always notify your instructor of your physical and health condition; it may be safer to take private classes to begin with.
* listen to your body, work within your own capabilities and limitations, modify or do not a do a pose if it causes you pain! Yoga is not a competition, neither with yourself or the person next to you, it is very much a personal journey.
As this post is getting seriously long (and I may have already lost you, snif…), I will dedicate the next one to specific Yoga postures for back pain so stay tuned!!! :-)