An ounce of prevention is worth a pound of cure. ~ Benjamin Franklin
I just went to pick up a pencil and my back gave out!
No, it didn’t. It may have been the proverbial straw that broke the camel’s back. But it wasn’t the pencil. Your back problem has been brewing awhile!
I don’t have back pain. Why do I need to exercise?
Well, it’s just a matter of time. As a chiropractor, I hear many people say these things. With a little foresight, debilitating aches and pains don’t have to occur. Don’t roll the dice with your health!
Preventing Back Pain
Back pain has several core variables that determine injury risk:
- Percentage of day spent sitting
- Amount of exercise one gets
- Type of exercise one gets
- Diet
- Sleep
Let’s break this down into its simplest form. A musculoskeletal problem is mainly a load and capacity issue. Each of your tissues (or groups of cells) has a certain capacity, or amount of work, that they can handle before they become damaged and pain sets in. Load is a given amount of work, usually in the form of trauma, alot of load at one instant, or chronic use (ie. repetitive exercises or sustained postures like sitting!), which is a small load over a long duration of time.
Percentage of day spent sitting
You may not be exercising your low back, but you are putting load on it! You are particularly loading your psoas, a muscle on the front of your vertebral column that is responsible for flexing the hip to the chest and also, stabilizing the lumbar spine! If the psoas can’t work properly, you’re in trouble.
Strategy: Stand and move as often as possible and take micro-breaks from sitting as often as every 3o minutes. A micro-break consists of a two minute walk and stretch before sitting back down again to reoxygenate the tissue in the psoas.
Amount of exercise one gets
Exercise is generally helpful in both decreasing load to the lumbar spine and increasing capacity (strength and endurance) to the spine.
Strategy: Exercise as much as possible by increasing your intensity and duration on a slow and consistent basis. Here are four exercises you need to be doing.
Type of exercise
The caveat to the amount of exerise you get is that it needs to be different from time to time. Runners often develop low back, hip, and leg issues from overloading those areas. Men tend to develop forward rolled shoulders from overloading the pecs on the bench press. Laborers tend to develop carpal tunnel syndrome from overloading the forearms when typing.
Strategy: Cross-train! Run, bike, play sports, and lift weights. When lifting weights, make sure you balance opposite sides of your body. For example, don’t bench press 4 days a week and focus on your back 1 day a week. You’re asking for horrible posture. Balance work loads equally. By cross-training, you are distributing loads throughout your body instead of one a smaller number of tissues.
Diet
Over the broader population, the “paleo-diet” is the safest bet as far as addressing all health and fitness parameters. It’s also anti-inflammatory which means it helps your body heal faster from sickness and injury, increasing your capacity for future use. The “paleo-diet” consists of fruits, vegetables, meat, chicken, eggs, fish, nuts, and seeds. Grains (pastas, breads, rice) and dairy products are essentially eliminated. Most people have a mental fit when eliminating the beloved pasta and cheese is even discussed. The results speak for themselves and always seem miraculous.
Strategy: Try the “paleo-diet” for three weeks. If you’re not happy, go back to eating what you want. But don’t tell me I didn’t tell you so. Oh! And after the three weeks, if you’re sold on the “paleo-diet,” you can afford yourself a cheat day to enjoy your old favorites. But you may regret it!
Sleep
Sleep, and it’s more generic form of rest in relaxation, is absolutely necessary to decrease sympathetic nervous system (SNS) or fight-or-flight activity. The body was designed to activate the SNS for only brief periods of time. It shunts blood away from your organs to the muscles to put energy where it’s needed, in saving your butt in emergency situations. The SNS does not put energy into healing injuries and therefore, decreases capacity for future work.
Strategy: Sleep, Rest, and Relax…activate parasympathetic nervous system (PNS) or rest-and-digest activity. Get enough sleep to recharge, usually about eight hours. Your body can then build itself back up and better ward off infection and heal injuries, thus increasing capacity. Please note: the “paleo-diet” will also put your body in PNS mode.
The Big Picture
Now you’re able to understand that your back injury was not a one time incident. It was caused by the choices you made in the past. The same goes for the cold that you caught or how your fitness has degenerated.
You don’t just wake up one day and realize, “Oh no! I lost my fitness yesterday. I’ll gain it back today.”
However, when you make good choices concerning your back and overall health and fitness the majority of the time, you can tolerate the times that you eat an poorly, didn’t sleep for a week, or went to pick up that pencil without bending at your hips. You’ve increased your capacity enough to handle some stress.
Life isn’t a dice game. Don’t gamble with your health! It’ll be gone before you realize it.
EasyAzon Plugin
Twitter: commentluv
says:
This is a great guest post Christopher! I have noticed that my back has been getting sore more often lately and I think it’s because I’ve been doing a lot more computer work where I’m sat down for too long without a break.
I can now take regular breaks and says its for medical reasons!
Twitter: humble_observer
says:
Andy – I’m happy to hear that you enjoyed it. Breaks are absolutely necessary for both physical and mental health. Even in our educational systems, teachers should get have their students do group stretches on a consistent basis. This way, people get into the habit of moving and stretching on a lifelong basis.
Christopher recently posted..Why Saying Thanks Can Help You De-Stress
In this article the writer has gifted us the remedy to get rid of the the back pain. I have got lesson from this post that if we do not go for exercise what sort of problems we can face. Controlling the diet and eating required food has miraculous effects on health.
jhon recently posted..La Meilleure Méthode du Moment -
Twitter: humble_observer
says:
Jhon – I love the way the words read in your comment! Yes, exercise and diet are vital for health and happiness. If we have compassion in order to see the big picture of what might happen if we skip these things, we’ll save ourselves alot of trouble.
Christopher recently posted..The Manliest Salad Ever
Twitter: lavenderuses
says:
Very informative post Christopher. I did 30 years nursing and my back was intact….phew so proud of that. Then only a short time ago I lifted a very heavy flower pot and really hurt myself!!! Deep muscle pain and not pleasant to say the least. Was really pleased once I was better and won’t be doing that again in a hurry! I try to exercise every day and eat healthy. I have seen this diet mentioned on other health sites. Have to investigate further as haven’t seen it till I visited a few sites. BTW are you part of the hive health community. It is for blogs that promote health and great way to meet others and share what you know about health.
Patricia Perth Australia
Patricia recently posted..Lavender Health-Embracing An Organic Lifestyle
Twitter: humble_observer
says:
Patricia – And thank you for your comment! I’m sorry to hear that you hurt yourself recently. Every injury is a lesson, as long as we pay attention to it! It sounds like you’ve learned yours!
The paleodiet is truly amazing. I used to be confused about all of the dietary advice out there. The only reason I believe in this one is from seeing dozens, if not hundreds, of people with my own eyes get healthier, fitter, and happier by eliminating grains and dairy. It makes sense and it works SO WELL!
As a chiropractor, I don’t force people to change their diets. But I do bring up the diet, I talk about success stories I’ve seen, and I ask people that if they EVER want to make a huge difference in their overall health, to please try it, and give it 3 weeks. If you’re not satisfied after 3 weeks, I tell them to do whatever they want.
I have not heard of the Hive, but I’m going to google it right now!
Thanks Patricia!
Christopher recently posted..The Manliest Salad Ever
Twitter: Anklebuster
says:
This is a very informative post, Christopher. As the weather cools, I’m not doing my daily walk consistently and I can feel the difference at the computer.
I wonder – how likely is my tossing and turning in bed contributing to back pain? Apparently, I’m a thrasher
Cheers,
Mitch
Mitchell Allen recently posted..Gee Whillickers
Twitter: humble_observer
says:
Mitchell – Thank you for your comment.
During our daily lives, our cerebellum will naturally cause us to “fidget” if we can’t get comfortable in a given posture. Essentially, some tissue (perhaps a disc, a joint, or specific muscles) is being overloaded or doing too much work, causing pain. Pain or discomfort is the body’s signal that something is being damaged…take load or stress off of that something.
Just like kids in the school fidget because teachers keep students in their seats too long, adult bodies need movement too.
Depending on how you’re sleeping (lying on your stomach, for example, overloads, the lumbar facets, or the back of the low back joints), you could be irritating some tissue. My suggestion is to try to sleep on your back in a neutral posture, or at least on your side. You also might want to work on your core stability by doing exercises like planks and side planks and your hip flexibility by doing lunges.
Let me know if there’s anything else I can help with!
Christopher recently posted..The Manliest Salad Ever
Twitter: Anklebuster
says:
Thanks, Christopher. I do sleep on my side – at least I start off that way. But I always wind up on my back
Exercise seems to be indicated. I’ll try …
Cheers,
Mitch
Mitchell Allen recently posted..Conversation Starter Pistols
Twitter: empoweredpeace
says:
My back has been sore lately, and I think it is because of the amount of time I spend at the computer. I appreciate the tips and I will be sure to take breaks and exercise more often.
chaplaindonna recently posted..Working on Monday Part 1- The Journey Begins
Twitter: humble_observer
says:
Chaplaindonna – definitely make sure to get your breaks in! Get that blood back in those muscles!
Christopher recently posted..The Manliest Salad Ever
Twitter: IMMechanics
says:
Thanks for sharing this with us, Christopher. It’s all too easy to forget to take regular breaks from the computer when you’re so engrossed with what you’re doing. My back certainly hurts after a long day of work (or gaming) at the computer and now I know why.
Anna recently posted..48 Hour Cash Club Bonus
Twitter: humble_observer
says:
No problem Anna! It is easy to forget to get up! I know of some people who sit at the computer and use Egg Timer (http://e.ggtimer.com/) to remind them to take their breaks. Maybe that would be helpful?
Christopher recently posted..The Manliest Salad Ever
Twitter: IMMechanics
says:
I’m checking out Egg Timer now. It does look handy, but I’m not keen on keeping a tab on my browser open. Maybe I’ll go look for something that I can download and run in background on my desktop. Thanks for the tip!
Anna recently posted..48 Hour Cash Club Bonus
Twitter: vingill2
says:
I have found the “Alexander Technique” to be beneficial in preventing back, neck and shoulder pain
vingill recently posted..Laughter Medicine for The Soul
Twitter: humble_observer
says:
That’s great Vingill!! I’m vaguely familiar with the “Alexander technique”; I believe the focus is on correcting posture if I’m not correct? By correcting posture, you’re essentially decreasing load on the symptomatic tissues, increasing the capacity of the muscles that should be working to hold you upright. While in theory, it is definitely helpful, it may not be addressing the core of the problem. Still, definitely a good idea to maintain healthy posture.
Christopher recently posted..The Manliest Salad Ever
My other half gets back pains, he sits on the PC alot and we have put it down to that. I would recommend memory foam for anyone with a bad back, Since we bought that his back has been a whole lot better.
clairecooper recently posted..The In’s and Out’s of Bingo
Twitter: humble_observer
says:
Yes Claire, memory foam should help. I haven’t used it firsthand before, but anything that keeps the spine in a more neutral posture is going to balance the loads through the spine instead of focusing them on the lumbar discs. Glad that it’s helping him!
Christopher recently posted..Focus on Posture: Driving
Twitter: LoveThatBug
says:
I spend way too long at the keyboard most days. I get in a good long walk each day but I don’t think that really compensates for the hours at the computer. I like the idea of using an egg timer to remind yourself to stand up, stretch and take a mini-break.
lovethatbug recently posted..Oct 31- Acidophilus And Bifidus
Twitter: humble_observer
says:
Lovethatbug … the long walk is good for you. But it won’t prevent scar tissue in your hip and low back musculature like movement throughout the day will. So take those breaks and stretch out from wake up until bed time. This is key towards preventing degeneration.
Christopher recently posted..What Tribe Are You a Member Of
Hi Christopher,
Thanks for this article.
I am overweight and suffer from a sore back after doing physical work eg mowing the lawn.
What I want to know is if there are any exercises in the pool that I can do as I enjoy swimming?
Eddie recently posted..Logitech Harmony 550
Twitter: humble_observer
says:
Hi Eddie! The great thing is that wherever you are in your health or fitness, you are always either getting healthier or getting sicker. So you always have a choice in where you’d like to take your body.
Generally, any pool work will reduce LOAD to your low back and make it less likely that you will get sore during exercise. Swimming is pretty safe for the low back. The only issue I can see with this if you have very “tight” hip flexor muscles, so that when you kick you are hyperextending your lumbar spine, in which case, you’d need an A.R.T. practitioner to help you with.
I found these exercises. http://www.livestrong.com/article/85900-aqua-plyometrics-exercises/. These would all be safe. You could also simply run in a pool as long as you can stand. When I tore my lower trapezius, I found a chiropractor who had an underwater treadmill, and it helped me regain movement with a small load. You can do the same thing on a standard pool floor, as long as you can stand.
As always Eddie, let me know if there is any other way I can help you with this.
Christopher recently posted..Focus on Pain- The Low Back
Twitter: jbiehl20
says:
Awesome Post! I have actually noticed that since I have incorporated yoga into my weekly workout routine, all my back problems have been alleviated! It’s been a great thing:)
jbiehl20 recently posted..Emerald Beachbody Coach
Twitter: humble_observer
says:
Very grateful that you enjoyed it Jbiehl20! I love yoga as well, especially for the purpose of decreasing sympathetic nervous system activity (ie. stress).
I have a preferential interest in the types of yoga that always keep you moving and not holding static postures for too long. I’ve found that there are some yogis who have terrific flexibility, but have horrible muscle quality and hence, strength from prolonged static stretching of adhesed muscles. At least if you’re moving dynamically, your attempting to strip scar tissue from muscles instead of stretching healthy muscles around scar tissue.
Nonetheless, whatever works, works! Keep it up!
Christopher recently posted..Focus on Pain- The Low Back
Hello Christopher: Thank you so much for your valuable information. I work for an outpatient clinic of a hospital and many times I do not take breaks. Reading the information and comments I came to realize I do need those minutes through the day. As many here I do spend 8 hours at the computer during the work week.
annamarie recently posted..The Most Important Exercise! Read It!
Twitter: humble_observer
says:
I appreciate hearing that you found it so valuable Annamarie. Many of my patients, especially parents, when noncompliant, say how they don’t have time for themselves because they have other responsibilities (work, significant other, kids, etc.). You see it in stressed parents all of the time, who work typical 9-5 jobs, and get a heart attack at age 45. They weren’t obese, they just didn’t take of their body.
The truth is that when you take are of yourself, you can take care of your responsibilities for a longer duration and be more effective at doing it. The stronger you are, the more you can give to your patients and the loved ones in your life. That’s the benefit of making time for yourself, whether it’s caring for your body or taking time to do what you enjoy.
I hope that you take this time for yourself Annamarie.
Christopher recently posted..Focus on Pain- The Low Back
I have seen my Dad battle with his own back pains, and I do not want to go through all that, this was a great article
ultimatefitnessgear recently posted..P90x For Cheap
Twitter: humble_observer
says:
Seeing a loved one suffer, has horrible as it is, is an effective way for us to gain perspective. That if we don’t take a proactive approach towards our health, “that” could be us. Happy that you enjoyed it!
Christopher recently posted..Focus on Pain- The Low Back
Twitter: phitzone
says:
The three things that really helped my back issues were 1. my mom’s gravity chair. Wow does that feel good. 2. Yoga–was never a fan, but that works so well 3. Core exercises. Strengthening the mid-section did wonders for putting a halt to back pain for me.
phitzone recently posted..It’s Not the Food- You Just Suck
Twitter: humble_observer
says:
Happy to hear you found helpful interventions! Keep up the good work.
Christopher recently posted..Focus on Pain- The Low Back
I always feel a lot of back pain recently because of my work. I am sitting almost all day and of course, I feel so much pressured after working hours. Thanks for sharing some good ways how to ease the pain.
Twitter: humble_observer
says:
Happy to help Andy!
Christopher recently posted..Focus on Pain- The Low Back
I never new so many things are the causes of back pain…even sitting tto much is!!…..wow, Thanks man for the info!!
animecrazy recently posted..Final Paper
Twitter: humble_observer
says:
@animecrazy…it’s not that there are so many causes of back pain. It’s that there are so many ways that we don’t treat our bodies the way nature intended us to behave. Our genes are designed for movement, as much as possible, as varied as possible. Our genes were designed to eat certain foods and to not be stressed constantly and to get enough sleep.
It’s just a tweek in how we perceive our back pain. Instead of thinking, “what can cause back pain?” Ask yourself “what does my body need in order to be healthy?”
Christopher recently posted..Depressed Snap out of it! Yeah- right…
Thanks for all the valuable info. My husband suffers from neck and back pain so I will pass on your tips to him. He drives a truck all day, so I think he needs to get more exercise into his routine. Maybe I can get him to try the “paleo-diet” also.
Alice Lau recently posted..Marathon Training 8 – Endurance Supplements
Twitter: humble_observer
says:
Glad you enjoyed it Alice. Unfortunately for your husband, there is not much he can do when he is in the truck. He can try to wiggle around like I usually do, and make sure that his seat supports a neutral spine, but that’s really it. Most of his interventions would be outside of the truck…like exercise and diet. Hope it helps!
Christopher recently posted..Depressed Snap out of it! Yeah- right…
Twitter: jamiegaymon1
says:
Christopher-
Such a great post! Only recently did I begin to understand that healthy eating is important not only for weight reduction and management, but also for things such as aches and pains that we normally associate with other factors.
It’s just amazing to me how many things come into play to help a person become “healthy.” the more I learn, the more I realize how much I still have to learn!
Jamie Gaymon
Jamie Gaymon recently posted..Bellamora Review-Before You Sign Anything- You Need to READ THIS…
Twitter: humble_observer
says:
I’m hapy to hear you’re still learning Jamie. I’ve read in various places that as much as 80% of our health is encompassed in our diet. “Diet” meaning not just what we choose to do for a week to lose weight, but over a lifetime. Keep on empowering yourself and only good can come out of it!
Christopher recently posted..Happy Gratitude Day!
Tai Chi is a great lower back exercise, when it is taught well. Standing meditation is also very good–and from a back repair perspective, almost impossible to do incorrectly (unlike Tai Chi).
Martial Development recently posted..Holiday Recipes from Amateur Mixed Martial Artists
Twitter: humble_observer
says:
I’ve heard great things about Tai Chi, although I haven’t been able to experience it myself. I also need to read more about Standing meditation. I’ve found that sitting meditation is not easy for most individuals due to low back or thoracic pain as well as the tight hips that result from too much sitting. So standing meditation is something I will have to try myself.
Do you have any good reading on standing meditation?
Christopher recently posted..Happy Gratitude Day!
On standing meditation:
http://www.martialdevelopment.com/blog/tag/zhan-zhuang/
Martial Development recently posted..Seattle MMA “Superhero” Fights Street Crime
Not just Tai Chi, but most any martial art (except full-contact fighting) could be good for your back. The best exercise is the one you can d, every day, without getting too bored, injured or fatigued.
DojoScore Martial Arts Directory recently posted..Use DojoScore To Meet Martial Arts Exercise Friends
I just had a reply from my recent MRI scan – im all clear in regards to back pain – but it still hurts and its been 3 years! ARGH!
thewholetruth recently posted..Staying Warm and Keeping the Cost Down
Twitter: humble_observer
says:
The most recent research on MRIs is very interesting. Many of the people with “horrible” MRI scans have no back pain and many people with “clear” MRI scans have horrible back pain.
What does this mean for us. The structure of the spine, which includes bones, discs, and facet joints can handle a load. When it is overloaded, pain sets in.
The most valuable question is, “What can we do to take load off of the spine?”
1. Strengthen the muscles…the stronger the muscles, the more work the muscles will do and the less the spine (and the discs) will have to do.
2. Move in ways that keep the spinal load to a minimum…picking up things off of the floor, bend at the hips and knees, not the low back. Constantly vary your exercise and activities. And most importantly, don’t sit!
Sitting puts 50% more pressure on the discs than standing. Sitting imporoperly, with your back away from the chair, increases the pressure 100% when compared with standing.
Hope this helps!
Christopher recently posted..Recent Observations- A Christmas Challenge- How to Save the Earth- and other Life Lessons
Man this makes a lot of sense. Thanks! Good to know that back pain isn’t simply from one thing. It can be a combination of bad behaviors. Thanks Man!
spacechimpmedia recently posted..Social Media Services
Twitter: humble_observer
says:
Happy to help! Anyone who tells you it is just one thing is not seeing the whole picture! Humans are complex being, vastly different from the one-celled amoebas we evolved from. Best to remember that.
Christopher recently posted..Thought Farming- Planting the Seeds of Your Life
I’ve recently started running again after a pretty long lay off. i’m an experienced runner but this time round have found my back to be an issue. I’m combating this by using a treadmill and running until I am in discomfort, at this stage I switch to the bike and continue my workout. I’m also doing some stretches to strengthen my back. From today I will also be having mirco breaks as I spend long days at the computer. Great site by the way. I have just started my own site [http:www.runningtips.co.uk running tips] to help beginners.
Twitter: humble_observer
says:
Ryan, I congratulate you on taking up fitness again after the lay off! It always makes me smile when someone decides to take care of themselves. The world is always a better place for it. Continue to listen to your body and progress your fitness through running, stretching, and lifting weights. Worst comes to worst, an A.R.T. provider should be able to help you.
http://www.activerelease.com/providerSearch.asp
Christopher recently posted..Thought Farming- Planting the Seeds of Your Life
I’ve recently started running again after a pretty long lay off. i’m an experienced runner but this time round have found my back to be an issue. I’m combating this by using a treadmill and running until I am in discomfort, at this stage I switch to the bike and continue my workout. I’m also doing some stretches to strengthen my back. From today I will also be having mirco breaks as I spend long days at the computer. Great site by the way. I have just started my own site Running Tips to help beginners.
I’ve been suffering lower back pain for more than ten years now and im just 27. I just give up on physical therapy sessions because I think it’s not helping at all and completely a waste of time and money… maybe my PT is not just doing it right.
I guess taking a break more often will help.
Twitter: humble_observer
says:
Where do you live? It sounds like it’s time to give A.R.T. a try. Type in your zip code here.
http://www.activerelease.com/providerSearch.asp
If you ever come to North Jersey, let me know. Would love to help you.
Christopher recently posted..Thought Farming- Planting the Seeds of Your Life
Twitter: GIJoh_com
says:
Hi Christopher,
Thank you for sharing us this informative and helpful article on back pain. I usually spend most of my daily routine in front of the computer as it is part of my work, to the point I don’t realize I haven’t taken breaks for 6 to 8 hours! I even get scolded because I forget to drink water, so I usually get dehydrated too. I’m surely going to follow your advice!
johanna recently posted..10 Simple Yet Effective Tips on Writing that Everyone Should Know Part II
Twitter: humble_observer
says:
Happy to help Johanna! Focus on drinking lots of water! 2 Birds with one stone … because you’ll have to walk to the bathroom every so often from all of the water consumed.
Christopher recently posted..Thought Farming- Water One Seed at a Time
Twitter: craftybegonia
says:
Nice post. You’re right Christopher, most of us sit too long!
craftybegonia recently posted..Painted Blue Ascot-Style Scarflet
Twitter: humble_observer
says:
Thank you Crafty!
This is a good article, the only issue I have about the Paleo diet is the fact that you need to exclude dairy. I agree that over the counter normal dairy products are really bad for you. However organic dairy products from healthy free range grass fed animals are VERY GOOD for you. High in fat but the good fat, FULL CREAM also, none of that low fat nonsense. Low fat milk and other low fat diary products actually make you put on more fat as they are to far from their natural state to be of benefit to your body. The more processed a food the worse it is for your. Just keep in mind that Dairy is NOT the enemy here. Organic Dairy is awesome stuff…..
deez recently posted..The Combat Guide -3 Best Self Defense Tips
Twitter: humble_observer
says:
Hi Deez. I do agree with most of what you said. For people who’ve had ancestors that grew up on pasteurs (like Eastern Europe), some can tolerate dairy better. Organic milk, particularly when it has all the fats, does not cause as much of an issue with those who are lactose or casein-intolerant.
The only part that you leave out is that the milk should be RAW. Homogenization and pasteurization (the high heats) do kill bad bacteria that can cause sickness, but also the good bacteria that help denature the large milk proteins that cause autoimmunity.
The only other issue is that milk causes a gigantic insulin response. Insulin is correlated with some chronic disease … of course, they haven’t done much research with raw, organic dairy.
If a patient of mine said they consumed raw, organic dairy, didn’t have any symptoms from it, and were lifting weights, I wouldn’t have a problem with it.
Christopher recently posted..2011- A New Year- A New You!
I am an IT engineer n have to constantly sit in front of the PC n I used to get terrible back aches.Sometimes I had to sit for 13 hrs in a stretch n the pain was getting unbearable. Now I will try walking whenever I can.I’m sure it will have a good impact on my back.
Gymnastic Rings recently posted..Essential Rings 20
Twitter: humble_observer
says:
That’s great. Walk whenever you can to move. Remember “the only good posture is a posture that’s always changing.” – Stu McGill
I’ve been using those rings … they develop some serious upper body strength!
Christopher recently posted..2011- A New Year- A New You!
You got me this, I been setting for like 10 hours aday during work days and thats like 6 days a week. Really having problems with my back. Thanks for the tips and advice it does help alot.
Gladys recently posted..Simply Raw – Reversing Diabetes in 30 Days Documentary
Twitter: humble_observer
says:
Yes, Gladys, your pain will likely go away if you simply less. Do your best to stretch your “hip flexors” and this should help too. Let me know if you need any more help.
Christopher recently posted..2011- A New Year- A New You!
I had my massage last night .. but I’m goin’ to take your advice step by step. I only had a day off of work. So its hard.
Twitter: humble_observer
says:
You deserve time off of work. Remember that.
Christopher recently posted..2011- A New Year- A New You!
Twitter: yourworldhealth
says:
Hello Christopher…
Your post very useful to me. Still now I get back pain. Actually, I don`t care about my back pain before this. But, after I woke-up from sleep I got shock back pain. I really…really shock about that. After this I try to follow your advise.
mr.health recently posted..Hair loss – What is the problem
Twitter: humble_observer
says:
Mr. Health, you may need to seek a doctor’s advice, especially because “shock-like” back pain is indicative of nerve pain. Where is it? In the low back, down the back of the thigh, front of the thigh? This is meant to be a cookie cutter template. Use the advice to prevent reoccurrences, but I’d recommend seeking help.
Christopher recently posted..What Martin Luther King Jr and The Alchemist Can Teach You About Listening
Twitter: yourworldhealth
says:
thank you for your advice. After this I try to seek a doctor to know about my back pain.
mr.health recently posted..Hair loss – What is the problem
Twitter: mojens
says:
Hi Christopher,
Great post, and a necessary reminder. I am very careful with my diet and as I have two dogs I am outside walking at least two hours every day. But I know I sit too much and don’t take necessary breaks to stretch out and do exercises, and I sleep to little. I will have to do something about that.
Happy Natural Life,
Kristin
Be Yorself and Be Happy! recently posted..How To Get Energy Back – 7 Great Tips!
Twitter: humble_observer
says:
Hi Kristin,
I’m happy to help. Thank you for the nice comment. Responsibilities like dogs to walk or kids to play with are great ways to keep moving. I often recommend dogs to the elderly for this reason. Yes, sit as little as possible! Let me know how you’re doing.
Chris
Christopher recently posted..The Only Healthy Posture- About ADHD and Preventing Chronic Pain
Christopher
You are so right boy. In my own life I used to exercise a lot, now… when I build a few businesses at one time, it is just difficult to have all in one day!
But health should always be the first thing on your list. When I don’t exercise I age so quickly. It is scary
I am giving my word to you- I am starting yoga again, tomorrow, February the 28th
thanks
Jack
Twitter: humble_observer
says:
Hi Jack,
I’m happy to hear you are inspired to start yoga again! I congratulate you. I know that your body will thank you for it, and I know that your businesses will be run more smoothly with a healthy and happy you at the top.
Let me know if I can help in any other way.
Chris
Christopher recently posted..The Only Healthy Posture- About ADHD and Preventing Chronic Pain
Twitter: ninjasagaalpha
says:
Back pain? I always feel this one. Specially when I am spending a lot of time on my PC.
allen recently posted..FREE Hanami Folding Fan Back Item
Twitter: humble_observer
says:
Take your breaks Allen!! Every 30 minutes.
Dr. Christopher recently posted..Where The Treadmill Has Failed- The Deadlift Will Prevail
Twitter: seejoerun
says:
Through thousands and thousands of mile of running, multiple marathons, and countless other races I have never had back issues. I took a job that has me in a chair 6 hours a day and I have been fighting low back pain for 6 months.
Thanks for the info.
Joe recently posted..Running For Beginners
Twitter: humble_observer
says:
Interesting, isn’t it?
As a runner, perfect the lunge. It’s a functional movement that will make you a more efficient machine. And remember to do your intervals and include sprint work (ie. “Crossfit Endurance” … google it). It is invaluable.
Dr. Christopher recently posted..A Movie That Can Lift You Up – Atlas Shrugged- Part 1
Twitter: howtoanything
says:
Movement every morning…..the key to keeping my back injury from biting me in the butt again! Sitting at the computer in the right position and keeping my weight under control help me keep it at bay. I did bend to pick up a book from the sofa not so long ago…and I suffered for a week, tense with fear that it would kick in big time….fortunately with relaxation CD & pain killers i was able to stave it off!
hears to good health for all!
michelle recently posted..Simply Raw!
Twitter: humble_observer
says:
Michelle, it sounds like you were tip-toeing the load-capacity line. Remember that pain killers merely shut off the fire alarm. They don’t put out the fire. Relaxation CDs certainly would help lower your stress level, which would decrease the load on your back. Continue moving. Strengthen your core doing plank-like exercises. And remember to keep your hip flexors loose (stretch and sitting micro-breaks).
Dr. Christopher recently posted..A Movie That Can Lift You Up – Atlas Shrugged- Part 1
SO basically it depends on how you go about your daily routine, as to how your back reacts.
Twitter: humble_observer
says:
Most definitely Ragab. If your back is healthy, you can do what you want, sit for 8 hours a day, and probably be fine. Look at children in school; most of them don’t have issues. Until scar tissues snow balls later in life.
Then, sitting for 30 minutes at a time can cause pain by loading the lower back and hip flexors.
Generally, it’s healthiest to move in as many different ways as possible.
Dr. Christopher recently posted..How To Squat
NIce post Chris. It’s such an important topic … ongoing health/wellbeing. I think we just naturally get stuck in the way that our lives are already going. Then before we know it 10 years of sedentary life, poor posture, whatever has caught up with us and we are overweight, have bad spinal health, or some other element. I try to stay fairly healthy, but I still appreciate the post man. Chiropractic ftw
ben recently posted..Chiropractic Victoria BC
Twitter: humble_observer
says:
Glad you liked it Ben. Keep fighting the good fight. People need us. And enjoy BC. It’s beautiful out there.
Dr. Christopher recently posted..How To Squat
My biggest problem is sitting all day and all evening, I just don’t know how to prevent that. Taking breaks is my only chance I think.
How to treat carpal tunnel recently posted..Carpal Tunnel Prevention in The Workplace
Twitter: humble_observer
says:
Taking breaks is one chance. Another is creating a standup desk or even the more aggressive option of a treadmill desk. A google search of stand-up desks will bring up lots of options. Taking breaks from typing is also important in preventing carpal tunnel!
Dr. Christopher recently posted..What The Dog Saw
Twitter: angelichoff
says:
Chris,
I don’t really have much issues with back pain but I think I am going to have a mental fit from eliminating pasta and bread from my menu!
Never heard of the paleo diet though but certainly sounds healthier
Angelica recently posted..Coffee Terms Glossary
Twitter: humble_observer
says:
Hi Angelica,
Most people are resistant towards the diet. That doesn’t mean that the results aren’t real. Only trying it will prove it to you.
Chris
Dr. Christopher recently posted..Freedom And The Rules You Live By
I have a bad back and its killing me bit by bit… but when i started to exercise and i was able to stretch my back often, it helped prevented the pain caused by back problems. Now I am able to sleep with ease…
Timothy Smith recently posted..DoUpTo- The Fastest Way to Make Money Using Your Talent updated Tue Jul 26 2011 1:56 am CDT
Twitter: humble_observer
says:
Happy to hear that you’re able to sleep after taking care of your back. Sometimes it’s as simple as moving your body, isn’t it?
Dr. Christopher recently posted..Sitting On Your Ass Is Hazardous To Your Health
My only back problem has been that lately my lower back hurts after sitting for too long in my chair. This never happened before, is it because I’m getting older? I’m 53 by the way…
Good article by the way, some really helpful exercises too!
Nancy recently posted..Lower Back Pain Relief
Twitter: humble_observer
says:
That’s very common Nancy. Your psoas (hip flexors) tighten the longer you sit. Remember to take your microbreaks and get up from sitting as often as possible, at least every 30 minutes. If you do exercise, make lunges one of your top exercises.
http://www.humbleobserver.net/how-to-lunge/
No, age is not the cause of this. Age only allows you to accumulate more scar tissue and get weaker if you don’t exercise. But there are plenty of 53 year olds, 63 year olds, 73, 93, and 93 year olds that don’t have low back pain.
Hope this helps!
Dr. Christopher recently posted..Perspective: Paul Bloom’s Origins of Pleasure