It’s time to talk about the pain in the back. (I know what you’re thinking: “isn’t that what you always talk about?”) We’ve touched on the posturally related neck and mid back pain, and it is only fitting that we continue on. Low back pain is one of the most common issues I work on, and often it is related to the way we sit… and sit, and sit. I should point out that this type of pain was much more prevalent in the population of Chicago than it is in Jackson, but regardless, we should give it some attention.
The characteristic posture commonly associated with low back pain is slouching. Tuck your tail under, round your low back and get your head closer to the computer monitor. The reason we all gravitate towards this posture is because it doesn’t require any energy… we rest on the ligaments of our spine and don’t have to use any muscles. Now, why is that bad?? Well, for one, none of the tissues (ligaments, tendons, muscles) of our body are engineered to stay in one position for an extended period of time, especially a stretched out position. What tends to happen is the tissues become chronically elongated and lose their elasticity. Muscles stop getting as much oxygen as they need (because all the blood vessels supplying the muscle become compressed from the stretch) and become acidic and painful. This can and does lead to muscle strength and function imbalances in the core, which, if you are active, can predispose you to other aches, pains, and injuries.
The real pain comes in the form of intervertebral disc (IVD) injury, one of the most common things I treat. You’ve certainly heard of a “slipped disc” or “herniation”. In a slouched posture, the front of the IVD is compressed while the back is stretched which makes the back of the disc weaker. Inside the disc is a jelly-like fluid which is pushed towards the back of the disc (think of squeezing a jelly donut on one side). As the jelly moves toward the back of the stretched and no bulging disc, the tissue gets fissures and cracks and eventually will rupture. Coincidentally, your spinal cord and nerves reside directly behind the disc and are easily affected by the ruptured disc and oozing jelly. If the nerves are injured enough, it causes numbness, tingling, pain and weakness in the legs… not to mention back pain.
I often get the question “what is the best posture?” The answer is that there isn’t one. The secret is to not remain in the same position for too long. Change your position often and get up every 20 or 30 minutes to allow your muscles and ligaments to change position. If you sit upright for a long time your muscles will fatigue, if you slouched for a long time your ligaments will fatigue. If you have chronic low back pain and are required to sit for hours on end, you may benefit from a “standing work station”.
At Pro-Motion, I am intensely interested in helping you stay pain free and as active as possible. If you have any questions please consult with your trainer, therapist or professional and feel free to contact me. Train smarter, not harder, and be well. I am always available for questions or consultation either through my email, website, or by phone at 307-699-3170.
In Health, Jeremiah
