Why is the lower back so prone to injury?

Some of the causes of back pain?

Sitting for prolonged periods of time can be a major cause of back pain. Sitting is a static posture, which can add a tremendous amount of pressure to the back muscles and spinal discs. Additionally, sitting in a slouched-over or slouched-down position can overstretch the spinal ligaments and increase the pressure on your spinal discs.

Sitting with your back relatively straight and with good support is essential to minimize the load (strain) on your back. Especially when you sit for prolonged periods of time, you need to provide your lower back with support for the inward curve of the lumbar spine (lordosis).(For othrcauses please look below)

Why is the lower back so prone to injury?

The lower back endures the most strain as the spine twists and bends. 50% of flexion (bending forward) occurs at the hips and 50% occurs in the lower back.

This flexion is divided between the 5 motion segments in the lumbar spine, although a disproportionate amount of the motion is in the lower segments (lumbar segment 4-5 and lumbosacral segment L5).

Consequently, these 2 segments in the lower back are the most likely to be injured.

Doctors and Therapists Recommend

Many doctors and therapists recommend that you work your way through back pain by using back support belts. Backaches are painful, but the stiffness that comes with immobilizing yourself just makes things worse and delays your recovery time.

A lumbar support belt wraps around the lower back region, where the lumbar vertebrae concave toward your belly. These belts are used to prevent back strain when lifting, exercising or standing for long periods of time,,these units offer the back support and the healing minerals to help already painfull backs and necks...

Cut Your Risk of Back Pain Right from the Start!

As with any health condition or disease, preventing back pain is better than trying to cure it after it has set in, and may be too late. So even if you’re not experiencing back pain symptoms, I would recommend you follow these simple tips:

1.   Always stretch before any strenuous physical activity. In fact, I strongly advise you to engage in a regular stretching program. My favorite is active isolated stretching (AIS), developed by Aaron Mattes. It's completely different from the traditional type of stretching, and is a great way to get flexibility back into your system.

2.   Do not slouch when standing or sitting.

3.   If you spend most of your time sitting, pay careful attention to consciously sucking in your belly and rotating your pelvis slightly up. At the same time, you should keep your head back, with your ears over your shoulders and your shoulder blades pinched. This posture will keep your spine in proper alignment. Do this every hour you’re sitting, holding the muscles tight for several minutes.

4.   Sit in chairs or car seats with good lumbar support.

5.   Switch your sitting positions often. I would also recommend periodically walking around or gently stretching your muscles to relieve tension.

6.   Avoid bending over without supporting your back.

7.   Wear comfortable, low-heeled shoes. Women should also refrain from wearing heels all the time.

8.   Sleep on your side to reduce any curve in your spine. You should also sleep on a firm surface.

9.   When weight-lifting using your legs, always keep your back straight.

10.   Maintain an optimal weight.

11.   Quit smoking. Smoking reduces blood flow to your lower spine, causing the spinal discs to degenerate.

12.   Get enough vitamin D from sun exposure daily, as vitamin D helps keep your bones, including your spine, strong.

13.   Drink plenty of water to enhance the height of your intervertebral disks. Since your body is composed mostly of water, staying hydrated will keep you fluid and reduce stiffness.

How to Relieve Back Pain Naturally

If you are already suffering from chronic back pain or pain of any kind, you should understand that there are many safe and effective alternatives to prescription and over-the-counter painkillers, though they may require some patience. Here are some strategies I highly recommend:

Chiropractic Care

One of the best tactics to help treat back pain is to see a qualified chiropractor. I am an avid supporter of the chiropractic philosophy, which puts great emphasis on your body's innate healing wisdom and does not rely on “Band-Aids” like drugs and surgery.

Qualified chiropractic, osteopathic, and naturopathic physicians are reliable, as they have received extensive training in the management of musculoskeletal disorders during their course of graduate healthcare training, which lasts between four to six years. These health experts have comprehensive training in musculoskeletal management.

Many studies have confirmed that chiropractic management is much safer and less expensive than allopathic medical treatments, especially when used for low-back pain treatment.

Interrupt Your Sitting… Or Better Yet, Sit As Little As Possible

I’ve previously recommended standing up and doing some exercises at your desk to counteract the negative effects of sitting. But after my discussion with Dr. James Levine, author of Get Up!: Why Your Chair Is Killing You and What You Can Do About It.

I’m convinced that standing for 10 minutes for every hour of sitting is really the bare minimum, I have also incorporated walking at least 1,000 steps a day, in addition to regular fitness regime.

Exercise for Back Pain

Exercise and being physically active help strengthen the muscles of your spine, radically reducing back pain.

Foundation Training

One of the best back pain exercises I recommend is Foundation Training, created by chiropractor Dr. Eric Goodman. He developed it to address his own chronic back pain.

Foundation Training exercises are simple but powerful structural movements that help strengthen and realign your body posture and address the root cause of lower back pain, which is related to weakness and imbalance among your posterior chain of muscles that are caused by a sedentary lifestyle and too much sitting. 

Foundation Training focuses on your core – the part of your body connected to your pelvis, whether above or below it. These include your hamstrings, glutes, and adductor muscles.

Foundation Training teaches all these muscles to work together through integrated chains of movement, which is how you’re structurally designed to move, as opposed to compartmentalized movements like crunches.

Your thoughts on this article …………………?

Look after your body and your body will look after you.

The information on this POST is not intended or implied to be a substitute for professional advice .All content, including text, graphics, images and information, contained on or available through this article is for general information purposes, medical / chiropractic educational purposes only, and to ensue discussion or debate.

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