Nutrition
Thanks for visiting
Fitness Diet
Center. We've put together a great selection of
Diet Plans and
Healthy Recipes.
Living the lean and healthy lifestyle should
not be boring and the foods on your nutritional program should
not be tasteless. |
|
 |
Back pain management is almost becoming essential in
today's sports active world, strenuous physical activity
and increasing injury stemming from sitting for long
periods in the office and the like.
Back pain can, in fact, be one of the most debilitating
experiences. Fortunately, there are a variety of
effective ways in which to manage acute, and chronic,
back pain, with exercise being one of the most easily
accessible and proven methods. |
|
|
Back Pain: Exercise Can Help
Back pain, whether it be chronic or acute, is one of the most agonizing
experiences one could endure. Ask anyone who has any significant degree of back
pain, and they will attest to the restrictions it presents: limited range of
movement, reduced mental focus, a sense of helplessness and even severe
depression can result from a back injury.
While any form of back pain should be assessed by a qualified medical
practitioner, certain exercises can greatly reduce pain, enhance range of
movement and improve quality of life. However, before engaging in any type of
exercise program, it is strongly advised that one gain approval from their
physician.
By working the main supporting muscles, back pain can be prevented, lessened,
and, in some cases, healing is facilitated. The key supporting muscles of the
back include the entire back musculature (the erectors in particular), abdominal
region, glutealis (muscles of the backside), and the obliques (on the sides of
the body), and a wide range of specific exercises can be used to target these
areas.
The back and glutealis muscles are called the extensors, as they are used to
straighten the back, and lift, extend and abduct (move way from) the hip. The
abdominal muscles are often referred to as the flexors, as they are used to bend
and support the spine from the front, while the obliques stabilize the spine in
an upright position.
The obliques also help to maintain correct posture and spinal curvature.
Training all these muscles in the correct manner, with the right exercises, will
keep the back functioning as it should, and help to correct any problems from
which pain occurs. For maximum performance,
check out
Bodybuilding.com's TOP 50 selling products.
To reiterate, the main benefits to exercising the back and abdominal muscles
include:
- Injury protection: stronger muscles respond better to a wide range of
stressors.
- Reduce the likelihood of chronic or acute back pain.
- Enhance healing after spinal surgery or back injury.
Different Types Of Back Pain
In order to better control back pain through targeted exercises, it is important
to firstly have an understanding of the different types of back pain.
Distinguishing between the various types of back pain is also very important as
they are different in their form and function, and thus will have different
treatment options. Three different categories of back pain exist: acute,
chronic, and neuropathic pain.
1. Acute pain:
Acute pain is very common and generally lasts for about three to six months. It
generally occurs in the lower part of the back and can be more severe in one
side.
Acute pain could also be directly related to tissue damage. Fast, immediate,
intense pain could be termed acute, and is likely to occur immediately following
some kind of back injury.
For example, a torn muscle or strained join can result in acute pain. A chronic
condition can develop from acute pain, if that pain occurs intermittently over a
longer period (three to four periods of acute pain over a year could result in
chronic pain).
2: Chronic pain:
Described as deep, aching and dull, chronic pain often originates in the lower
back and can radiate down the side of one leg. Chronic pain is the type that
often makes it unbearable to work or go about any daily activities that involve
standing of moving.
Nerve damage, or arthritis, are often causes of chronic pain and, as such, the
pain lasts for a longer period than would acute pain.
3: Neuropathic pain:
The type of pain described as neuropathic is generally unrelated to any
observable injury or condition. The nerves that govern pain transmission
continue to send pain messages to the brain even though tissue damage has
healed. Burning, cold, tingling, weakness, sharp and severe can be used to
describe neuropathic pain.
This should be ruled out before any firm diagnoses of acute or chronic pain is
made as it will have different treatment options. Exercise will generally not be
prescribed for this type of pain.
Abdominal Exercises to Strengthen the Back
Abdominal movements are essential for overall back health
and should be included in ones routine irrespective of any existing back
problems. They will strengthen the area surrounding the pelvis and lower
back, helping to provide ability and ward off injury.
Oblique Abdominal Exercise:
A very effective exercise for developing the abdominal area, and enhancing
trunk rotation. Any turning movement will incorporate the muscles targeted
in this movement.
To perform, lie down with legs bent, and feet placed firmly on the floor, as
in the pelvic tilt position. Then, raise left knee, while resting right hand
on this knee. Push with arm, while resisting with the knee, and maintain the
pressure for up to ten seconds. Repeat up to ten times before switching to
right leg.
Head & Shoulder Raise:
This exercise is less intensive than a regular crunching movement, and
benefits all back conditions.
To perform, lie on back in pelvic tilt position. Then, raise head until chin
touches chest, while reaching forward with hands towards the lower body.
Hold this position, while keeping back flat on the floor, for up to five
seconds. Relax, and slowly ease back to starting position. Repeat up to tem
times.
Oblique Crunches:
Used primarily as a prevention exercise, oblique crunches require existing
flexibility and stamina, and adequate mobility. To perform correctly, these
require sufficient coordination and ability, but are well worth the effort
to learn. To perform, lie on back with arms outstretched and knees and
hips bent. Then, while bringing hands to the sides of head, simultaneously
bring opposite knee and elbow together. Complete at least 50 repetitions per
minute, rotating trunk and coordinating breathing.
---------------------------------------------
Avoid Activities That Cause Your Pain:
Just like the old bad joke about the patient that told the doctor: "Doc,
everytime I do this, my knee hurts" and the doctor replies: "Well, don't do
that!" Although this may seem humorous, there is some truth to the joke.
Avoid such activities as squatting, kneeling, heavy lifting, climbing, and
even running.
Listen to your body and make a list of activities or movements that increase
your pain and DON'T DO THESE THINGS. Also, make a list of activities and
movements that reduce your pain and DO THESE THINGS. For example, many
doctors recommend the following (be sure to check with yours to make sure
he/she agrees):
DON'T DO these if you have low back pain:
Avoid sitting in one place or one position for a long time.
Avoid sitting in soft, deep seats.
Avoid lifting anything while you are reaching, twisting or bending forward.
Don't lift objects more than chest high.
Don't bend over at the waist with your legs straight.
Avoid very soft mattresses.
DO these if you have low back pain:
Get up and stretch, walk about, and change positions often.
Place a cushion or rolled-up towel at the small of your back.
When sitting at a desk or in the car, sit so your knees are level with your
hips.
When driving, adjust the seats so your legs don't have to stretch to reach
the pedals.
Keep all lifted objects close to your body.
When lifting, bend your knees and use the force of your legs to help lift.
Use a firm (not rigid) mattress.
Sleep on your side with your knees bent to relieve pressure on your back, or
sleep on your back with a pillow under your knees.
However, find a position, which is most comfortable for you. Not everyone is
the same.
Try to take a brisk walk every day with well-cushioned and supportive shoes.
Have a positive attitude. Remember that most people with acute low back pain
recover within 4-6 weeks.
Rehabilitate Your Back:
The key to this step is to remember controlled motions. This means you have
complete control of these motions through a structured rehabilitation
program. Most rehabilitation programs can be done in the convenience and
privacy of your own home. The basic philosophy of rehabilitation for a
simple back sprain is to strengthen and gently stretch the muscles around
your lower back to help support the injured or strained muscles, tendons or
ligaments. This also includes your abdominal muscles as well as stretching
the hamstring muscles. In specific cases, your doctor may prescribe
formalized physical therapy, with a therapist or trainer.
The keys to rehabilitation include:
-
Motivation to actually do the exercises.
-
Correct exercises for your problem. See your doctor or
physical therapist if you need advice in this regard.
-
Proper equipment
This equipment can either be at your therapist's office, at your health
club, or items that you purchase for use at home. We have found that
people who do their exercises at home are much more likely to benefit
from the program as they more frequently perform the exercises.
As always, keep your health and well-being in
mind while training - read our section on
injury prevention tips.
Work on your core strength too - check out our
Military Core Fitness section for
more information.
|
|
|
