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Back pain happens. Even though the pain is constant, sometimes life just has to move on. Because life is an Olympic event , staying fit is the best way to stay healthy. But how does one safely exercise with a pain in the back? Some may say that such a feat is impossible without causing further injury or worsening pain. Others have found that by following some simple rules, exercising despite chronic low back pain is possible.
Here are ten rules for developing a workout with back pain.
1) All the movement should come from the hips not the back. When exercising on a treadmill, stationary bike or other equipment that uses the legs, one should be mindful to keep the back still while the hip joints do the work. If the lumbar spine gets too involved in the movement of the legs, this is called lumbar compensatory movement because the low back is trying to compensate for the inadequate action in the lower legs. Learning to separate the movement of the lower extremities from...
Practically everyone experiences low back pain at some point in life. Some experience it more frequently than others. If you struggle with frequent episodes of low back pain, here are some tips to help you prevent it.
1. Think BEFORE You Lift : By thinking about how to lift properly, you can prevent 90 percent of the causes for a sudden, sharp pain in the back. Place your feet shoulder width apart, bend the knees and tighten up your abdominal wall; all of this is done before you lift.
2. Provide a Good Base of Support : Think as if you are a chair; one leg is pretty wobbly. Two legs are better than one, especially with the feet widely placed for extra support. Place a hand down on a counter top for even more support and now you are a three-legged chair. And both legs and arms in contact with something solid will give your spine the most stable base of support possible.
Some low back patients with acute pain don't get better. They become chronic pain patients. This study shows how the fear of pain more than the pain itself actually predicts who will transition from acute to chronic low back pain (LBP). And fear that is linked with pain is also linked with restricted physical movement. In the end the acute LBP patient sees himself as more disabled than he really is based on pain-related fear. The authors came to these conclusions by studying 96 men and women with acute LBP. Each one lifted a 15- pound bag from the floor to a table. Then the bag was lifted off the table and set on the floor again. The number of times the bag was lifted and the total lifting time were recorded. The authors make note of the fact that the average adult would not have any trouble lifting 15 pounds repeatedly. But someone with back pain may feel threatened by the task. Before starting the lifting task each person filled out several forms. The surveys asked questions about age...
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