Oh My Aching Back
Oh, My Aching Back…
If this is a familiar thought to you, feel comforted that you are not alone. Some statistics estimate that close to 98% of the American population currently suffer from or will soon suffer from some type of limitation due to back pain.
As our society changes the way we do things and the things we do, we can expect this statistic to get much worse instead of better. Currently, the things we used to take for granted that filled our days with activity are being changed through the advent and perfection of automation. If you have an office job you may remember the fax machine. You may also remember getting up and walking to the fax machine to deliver a document to a colleague or to retrieve one. The current trend is to E-Mail everything necessary to complete our daily tasks, which cuts down on that “walk” we used to take.
This is just one very small example of the way things have changed and it is these small changes that add up to drastic reductions in our overall general fitness. As our fitness level declines, our body’s ability to perform the demands of our daily tasks also declines. Muscle studies demonstrate that the muscles of the spine are activated to some degree all 24 hours of our day. For a muscle to perform the grueling tasks that are demanded of it, the muscle must have an adequate blood supply, the strength and the range of motion necessary to complete the task.
The YMCA’s philosophy of “Functional Training” focuses on complete body conditioning especially focusing on the “core” musculature consisting of all of the muscles related to the trunk. By engaging the core musculature in movements that mimic life, we have a better opportunity to train the body as it actually moves. Functional exercises allow us to strengthen the musculature that protects and stabilizes the spine, thus providing an avenue for prevention of common low back injuries.
Functional Training also allows for more of an overall body workout using multi joint activities for each exercise and working through all three planes of the body. As we focus on preventing or rehabilitating low back injuries we must educate people on the correct mechanics of posture and movement. The spine moves in many different ways and all motions must be stabilized to minimize the chance for “microtraumas” which are a primary reason for catastrophic back injuries. These microtraumas are results of the inability to feed the tissue with the necessary amount of blood and because of the body’s inability to contain the movement of normal activities.
Specifically, one should work on aerobic conditioning exercises three to five times per week lasting, at least, 30 continuous minutes. Strength training exercises must also be added which work the body through all three planes of motion including flexion, extension, abduction, adduction and rotation. These strength training exercises should be multi joint exercises mimicing the actual movements of the body and work the muscles through a complete range of motion to fatigue which is judged by the breakdown of form. Flexibility exercises should also be added to everyone’s daily activities and should consist of both static and dynamic exercises and could be accomplished in a class such as yoga.
So, if your back hurts what should you do? The most important thing is to retain your current fitness level and do not slide backwards. If you can still walk, then walk. If you can still stretch, then stretch. If you can do your strength training, then continue to do your training. If you have to reduce your current level of training, then certainly do, but do not stop. The body needs stimulation to develop the adequate systems to handle daily demands and the stimulation must continue constantly to assure minimal breakdown.
To start you on your road to a healthy back, consult a “Fitness Specialist” in any YMCA and ask specifically for a functional training program focusing on core strengthening exercises. You will immediately notice stronger abdominal muscles, better posture and less stress on your low back and neck. As with any program starting slowly and progressing are important aspects necessary for a lifelong commitment to this healthy lifestyle.
Mo
Mo’s Musings | Mo Wellness Podcast
Maureen “Mo” Chiodini is a champion staffer in Tampa and our resident wellness guru. As the Wellness consultant to Mission Focus, it is here you will find Mo’s musings and podcasting. You can also reach Mo here: Maureen.Chiodini@tampaymca.org
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