Q: I am in my early 50s and suddenly I am having trouble with niggly back aches that I never experienced before. Is there anything I can do on a daily basis to ease the pain and strengthen my back? C.G.
DR KEVIN LENTIN REPLIES: Here are some simple tips to help you nurture your back.
1. Be careful
Basic I know, but a large percentage of mechanical lower back injuries that I see result from doing something silly – lifting something obviously too heavy, ‘because there was no one to help me’, or spending all day gardening when the last time you were in the garden was last summer!
2. Stretch
Before applying any strain to one's back, the muscles should be prepared and warmed up by doing some simple stretches. This includes warming up for activities such as gardening, hiking, golf, cycling, etc. A proper stretch should last at least 15 to 20 minutes, not a 30 second ‘bend down and touch the toes once' type of stretch.
3. Avoid overuse
Very often the actual event that precipitates the back strain, e.g. a sneeze, stretching in bed or tying one's shoelace, is not the true cause. It's the cumulative nature of the unusually stressful week at work, followed by a hard run, then an extended period in the garden and finally falling asleep on the sofa in an awkward position. The final act, of say sneezing, is the thing that will exert just that bit too much strain on the joints causing pain.
4. Avoid repetitive strain injury
Sitting at a computer or sewing machine for hours, or driving for hours, are activities that precipitate repetitive strain on the joints between the vertebrae, and will certainly make one more vulnerable to an acute exacerbation of mechanical back strain.
5. Calcium and magnesium
Proper contraction and relaxation of muscles rely on adequate levels of calcium and magnesium. Insufficient levels can lead to chronic muscle tension, spasm and even cramp. Again this makes one more vulnerable to acute exacerbation of mechanical back strain.
6. Exercise
The spinal joints rely on the muscles to support them, therefore regular back strengthening exercises provide great support for the vertebral joints. Be careful though, some exercises may well aggravate or cause additional spinal damage. Consult a biokineticist for a proper spinal evaluation and for a specific back care exercise programme. Most reputable gyms will have a trained biokineticist on staff.
7. Undertake regular maintenance therapy
Mechanical back problems are unfortunately not curable as they are related to lifestyle situations, e.g. stress, posture, lifting, carrying and driving, which are all things that are a part of life. Having a chiropractic adjustment every 4 to 8 weeks maintains proper spinal mobility and prevents tightening and ‘locking’ of the joints between the vertebrae. Like servicing a car, servicing your spine helps to prevent wear and tear.
8. Reduce excess acidity
The modern lifestyle that we all tend to lead promotes excess acidity levels, which tend to exacerbate muscle stiffness and tension. High intake of coffee, alcohol, sugar and refined food, and a stressful lifestyle all lead to very high acidity levels. Going on a strict alkalinising programme often makes a huge difference towards reducing and even eliminating back and neck problems.
9. The mattress
A mattress that is too hard or soft can precipitate or exacerbate mechanical back problems. If it's too soft it doesn't offer sufficient support, and if it's too hard it doesn't allow for the spinal contours resulting in stiffness and very achy joints. The ‘pocket spring' types of mattress that have the ‘pillow top' sewn on tend to be ideal.
10. Relax
Many of the health problems encountered today are due to the ‘treadmill' lifestyle that we live and from never taking enough quality rest time. In this mode the musculo-skeletal system never ‘shuts down’ and the end result is excess muscle tension, tightness, spasm, and wear and tear. Consider finding a health and lifestyle coach to assist with lifestyle management and to relieve stress.
Editor's note: For more info read The Natural Treatment of Back Pain and Don’t let your Back be a Pain.
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